Omlette Approved Sila Training Log

Discussion in 'Training Logs' started by tomlet1, Aug 29, 2018.

  1. tomlet1

    tomlet1 Mr Glass Top Contributor

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    Thought id start a new log to record training for BPU SILA meet on December 2nd.

    It helps looking back at what worked and didn't in these things later down the line so keeping this separate will help in that respect.

    So this Sunday will be 13 weeks i think till comp, maybe 12 not quite sure. Anyway that is a good time to build up to the comp.

    I will be competing in the 100kg class, weight as of this morning was 97.4 so i will be looking to add 3-4kg if possible.

    The qualifying total for this class is 600kg, i hit 620 last comp, however that was with a 250 deadlift which given iv hardly deadlifted over the last 2 months (and since March tbh) 600 i would take now.. As I've no idea what i can get by December on deadlift..

    I would like a PB squat and bench by then.

    The last month, more so the last 2 weeks, iv let training take a back seat while i helped mrs for her first comp this Sunday..

    I've only jabbed 1ml of test iirc the whole of August and training the last 2 weeks has just been ticking over.

    As of this morning i jabbed 2ml of test and will potentially either run a higher dose of test only or keep test moderate and add a small amount of npp, probably the former though.

    Decided to do first session of comp training today, bench. So training has pretty much started now, usually bench Friday but changing around for mrs comp Sunday.
     
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  2. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

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    Jw does ur missus Have a comp or anythin comin up, U havent mentioned it so could you please clarify

    Thnks x
     
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  3. tomlet1

    tomlet1 Mr Glass Top Contributor

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    Bench

    40/60/80/100

    120 x 6r x 3s - straight forward, form actually felt really good and was comfortable.

    CGBP

    100 x 7
    100 x 6

    Inc flyes

    30 x 10
    30 x 6

    Face pulls

    35 x 15
    35 x 15

    Pushdown x 1 set to failure

    Fairly happy for a first session. Bench form felt very good and painless.

    Will need to work my capacity back up and triceps especially need to be brought back up in strength.
     
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  4. tomlet1

    tomlet1 Mr Glass Top Contributor

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    She doesn't mate nah not sure where u got that impression
     
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  5. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

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  6. pooley1810

    pooley1810 Top Contributor

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    Is that pic relevant coz she’s lifting more than him
     
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  7. tomlet1

    tomlet1 Mr Glass Top Contributor

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    At the moment yes :D
     
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  8. tomlet1

    tomlet1 Mr Glass Top Contributor

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    Deads (conventional)

    60/80/100/120

    145 x 6r x 3s

    Easy as i would hope. Form felt brilliant and back good

    Machine row

    40kg x 10/7
    30kg x 11/8

    Back raise

    Bw+20 x 12
    Bw+20 x 15

    Ham curl

    75 x 10
    40 x 10/10 (1 leg)
    50 x 8 both legs

    Light curls to finish


    Happy with deads

    Iv set a progression out from now till comp but deadlift may need adjusting along the way as strength is pretty unknown and may jump up all being well
     
  9. tomlet1

    tomlet1 Mr Glass Top Contributor

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    Don't usually bench on a Monday but sessions a little all over the place and didn't want to rest until Wednesday squats so chucked a bench session in early

    Bench (127.5 x 5/5+)

    40/60/80/105

    127.5 x 5
    127.5 x 6

    CGBP

    100 x 10
    100 x 8

    Inc fly

    27.5 x 15
    30 x 8

    Cable row
    80 x 10/10/8

    Pushdown x 2 sets
     
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  10. tomlet1

    tomlet1 Mr Glass Top Contributor

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    Squats (160 x 6r x 3s)

    No squats for 2 weeks now so not expecting much

    Camber bar

    40/60/80/110/140

    Light wraps

    160 x 6/6/6

    Got them, last set last rep all out. Feltham rough and knees hurt. Lololol. Let's call it something to build on :whistling:

    Pause squat

    140 x 3/3/3

    DB SLDL

    35 x 10
    40 x 10/10

    Reverse hyper

    50 x 12
    40 x 15
     
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  11. tomlet1

    tomlet1 Mr Glass Top Contributor

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    In retrospect, may have been a little lower back heavy, feels a bit off but nothing too bad, need to remember not to push it
     
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  12. tomlet1

    tomlet1 Mr Glass Top Contributor

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    Bench (135 x 5)

    40/60/80/100/120

    135 x 5

    Prob had 1 in tank, happy with this as a starting point this far out

    Slingshot

    150 x 5

    Decent, will prob use slingshot every 3 weeks on max week

    CGBP

    105 x 10
    105 x 7

    Creeping up

    Low inc flye

    32.5 x 8
    30 x 8

    One arm DB extension

    15 x 10
    17.5 x 10

    Face pulls x 2 sets
     
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  13. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

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    How you finding the slingshot. I've got bad shoulder and heard these can help. Is yours legit slingshot or strength shop job.
     
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  14. tomlet1

    tomlet1 Mr Glass Top Contributor

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    I think its brilliant mate.

    Not used since the end of last build up, but i had been stuck at 140 x 3 for, well years on and off.

    Id hit 142.5 x 3 aswell but could not get more than 3 reps on 140.

    Did some training with the slingshot for around 4/5 sessions and hit 140 x 5 and PBd bench with a 157.5

    I have the 'original' type from slingshot

    You have reactive, original, full boar and mad dog type, they get progressively tougher / stiffer in that order.

    IME good to have a spotter as you can lose your line on them

    Need to be lifting a certain weight on the original and above aswell to get them to stretch iirc

    To add- as far as injuries, ive never used mine to work round/thru an injury from memory, however a lot do. I use mine for overload and Tricep strength.

    If you used it for regular weights (i.e not above what u could lift without it) then i could see it being a benefit as the bottom portion would be supported and sub max while lockout still hard.
     
    Last edited: Sep 8, 2018
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  15. tomlet1

    tomlet1 Mr Glass Top Contributor

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    Deadlifts (155 x 5/5+)

    Still gauging things and building slowly. Based on last week feeling like warm ups i went slightly higher than original plan.

    60/100/120/140

    160 x 5
    160 x 8

    Plan was 2nd set 5+, but stop at 8 if it was still easy. Got to 8 and probably had 12+ reps in me if i kept going.

    Based on that il up next weeks target.

    Seal rows

    40 x 12
    60 x 12
    80 x 10
    60 x 10 wide

    Back raise

    20kg x 15
    24kg x 15
    24kg x 15

    Close grip pulldown

    3 sets upto stack + drop set

    Done.

    Back not as happy as it was last week. I don't think this was the down to weight but because
    1. Training earlier in day i was stiffer
    2. Slightly aggravated back on Wednesday squat session
    Im gunna try and change things around a bit so that my deadlift session is on a week day, should mean im looser for it.

    Omlette approved
     
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