JP => 600kg total - no half measures

[JP]

nothing like some cardio to keep a powerlifter healthy!

But it didn't work... i am ill now cold with fever, headache, running nose and sore throath. Skipping a training session today - haven't done that for a while! It has been absolutely donkeys years since i have been ill the last time.

Will probably lose some strength and weight, but will be back with a vengeance before soon

[JP]

ok week off from training because of cold, another one was for light training and the one before that was maxing out. Which means it is a clean slate and LETS GO!

Bench press
8x60
5x80
3x100
1x110
1x115
1x120 - easy enough, no problems
no pause:
3x110
3x110
6x110

bentover barbell rows
10x70
2x10x105

dumbell bench press
8x35
8x42.5
6x42.5kg dbs

then just dicking around and one set of dumbell curls, rear delt flyes, rotator cuff stuff and home.

Good start for comeback.

[JP]

still not 100% but trained anyway. Squatting took a beating from my time off sick

squats
5x60 - already this hurt my quads like this was the very first time i ever squatted! Decided to do another one:
5x60
5x100
3x130
2x150
1x165
3x140

Board press
6x60
5x80
5x100
3x110
3x120
1x130

stiff leg deads
10x70
8x100
8x100

[Jonathan]

A harsh weight drop there JP - I hope that the illness is a distant memory and you are squatting over 200kg again soon

Jonathan

[JP]

aye, i could have gone heavier, but felt awful. Thats the nature of the game when coming back from illness.

Cold is still holding on, well not the full blown cold, but nose is still running and throath is slightly sore.

Anyways, back in the game:

deadlifts
10x60
5x100
3x140
1x180
1x200
1x210
1x215

nice to nail fairly easy 215kg when not feeling 100%. Gives confidence. This makes me think i will nail a deadlift PB this year still.

bench press
10x60
5x80
3x100
6x2x110kg - paused

speed squats
5x60
5x100
2x130

left hamstring cramped after this set, so left it there. Mission accomplished anyway.

[JP]

cold still there a wee bit, getting better though. Fingers crossed it should be gone next week.

Bench press
8x60
5x80
2x100
6x3x110kg - paused

barbell row
10x60
10x90
2x6x110

push press
10x50
8x60
4x5x70

machine row
10 x warm up
15x stack
15x stack + 20kg

machine shrugs, two sets

[JP]

spent a weekend in Bath and Bristol, good eating and cold is retreating.

Came home late so only time for a "quick" session of about 70 minutes (quick in my book!).

Squat
6x60
5x100
3x140
2x170
2x170
4x170

bench press
6x60
5x80
3x100
6x2x110 - paused
27x60 - not paused!

[buzz]

4 reps at 170? Solid man, or is it a typo?

30 reps on bench = disco. Somehow you always find time for that

[JP]

aye, 4 reps, i did 5x180 not too long ago, and much better form as well, so while it was great to see that i am on the road back, it is still a way off from the peak.

But then again, peaks are called peaks because you are not always on them

It was not too bad, could have done couple more if i wanted to kill myself, missed depth on two of the reps though i would say and one was probably about a country mile off from depth!

30 rep bench is great, i will always have time for that Pumps nice amount of blood to the muscles.

hey, i remember now i didnt get 30 reps - just 27! Edited.

[buzz]

Why do you want blood in your muscles? For the pump maybe?

Impressive squatting. 4 reps at 170 is nice, and looks like you are back in the game

[JP]

extra session tonight to compensate the low volume (though in edinburgh terms almost two sessions worth of work) on sunday.

Bench press
8x60
5x80
3x100
6x4x110kg

pullups
bw: 3,4,6,5

[JP]

Sugden barbell!

deadlifts
10x60
5x100
3x140
1x170
5x1x180

will keep the weight the same on wednesdays for few weeks - speed work!

speed squats
8x60
5x100
6x2x120

only the last set was actually fast, this was due to bringing the grip closer and making upper body tighter.

Pullthroughs, set of 20 reps

Shoulder rehab barbell behind neck
30xbar
25x25kg

pullups
bw: 4,4,5,5,5

machine row & row shrug superset
row 8, shrug 8 x stack
row 16, shrug 8 x stack

gunz 10xez+30kg

[JP]

bench press
10x60
5x80
3x100
6x2x110 - paused

push press
5x45
5x60
5x5x75

hammer grip pullups
bw: 10,8,6

machine shrugs
10, 12 x stack

rear delt machine
10x63
12x77

[Jonathan]

5x5x75 push press is pretty good JP - how hard/easy was that??

Jonathan

[JP]

to be honest mate, i make everything look hard, but it wasn't really.

Didn't get much leg drive into the though. I guess thats ok, at least my shoulders get a good hammering!