Fallen off the wagon!

Will weigh in and make a return on Monday ready for the run up to a holiday on the 9th.

Graffe please.

FYP

Excellent work

[Nearly as impressive for me is you staying pretty much injury free throughout the programme.]

Awesome Matt, crazy that 150kg felt easy.
Nearly as impressive for me is you staying pretty much injury free throughout the programme.
Looking forward to you getting 160kg

This has undoubtedly been the key for me.

Main thing has been quitting dead lifts and squats as they always mess me up but also keeping benching with limits.

I can't over state the importance of a good programme if you want to make improvements. There was a YouTube video I watched a while ago that was talking about ignoring 1RM and focussing on 5RM, 8RM etc. instead.

He put it so simply. If one day you can do 6 reps at a certain weight but a month later you can do 7 then you've got stronger and your 1RM has gone up as well.

Almost all of my bench training was well within limits and I didn't fail a rep in the lead up. I wrote everything down and just watched as the numbers improved ever so slightly week by week so I knew I was getting stronger but still not taking any big risks.

Even if the rep quantity was the same I'd still judge by whether it felt a bit easier and how much closer I was to an extra.

It's been revolutionary for me and I can see me sticking to it for quite a while.

It's only been the last 3 or 4 weeks that I've noticed a slight twinge coming back in my left elbow. I can put that down to the increased weights I've been moving which just tells me I need to go back to the start and give my joints a break before pushing the heavy stuff again.

Amazing work Matt so pleased for you.  Your prep and build up suggested something massive was in the tank.   It's great looking at 3 plates + on the bench.  Sadly i have never troubled the judges in that dep (and never will)!

Thanks mate. Yes I was confident but it's always difficult mentally to think you might hit 150kg when the most you've touched for the previous 4 to 5 months is 140. Just proves that you don't need to be maxing out to improve your max.

Never say never.... If you really wanted to I think you could. It's not that long ago I was struggling at 120kg for a single.

Final week before the 1RM attempt and hit another rep PR with 135kg for 4

Last run through of the programme my final 4 weeks were:

130kg x 3
140kg x 2
125kg x 4
147.5kg x 1 (failed 150kg twice.....)

This time:

140kg x 3
142.5kg x 2
135kg x 4
?? x 1

Honestly don't think I've ever felt as strong on bench so there's no excuse and I'm really looking forward to it.

So PR day went really well on Saturday after what I have to class as a perfect build up. Programme was one of the best I've followed and I've gone about 4 months without missing a bench session or having an injury.

Target was just to beat my previous PR which was 147.5kg

I think I planned my warm ups just right at 100, 112.5, 122.5, 132.5, 142.5 then the 150

Anyway it went up really easy so I ended up trying 155kg as well and somehow managed to hit that too for a 7.5kg PR on the day.

I was absolutely buzzing and feeling confident so tried 160kg but only got that half way. Even though I didn't get it 3.5 plates looks f**king cool on the bar so who cares. Feels like it may be possible next time with similar quality build up.

As an added bonus I weighed in at 103kg in the morning so finally cracked the 1.5x BW bench that I've been after for years.

Back to normality now with a couple of semi rest weeks (forced by GC day on Friday) then back to the programme for another run through.

Good work Ralph

I have officially plateaued, completely missed Mondays update so I will save the straight line for this coming Monday Cheltenham Eve.

A plateau suggests you can't go any higher. I'm fairly confident you get back up to 14st with a bit of effort on GC day.

Try not to be too rude.....

No idea who he was but he's my new hero.

Watched some of this yesterday - very compelling.

On the theme of jets - Teeks, I think you said you got Netflix. Downfall, the case against Boeing is a compelling doc around the 737 max. Well worth 90 mins

Just got round to watching the Boeing documentary.

Frightening viewing and doubtless much more went on behind the scenes than was finally revealed during the inquests.

Love how the CEO resigned at the behest of the board of Directors like it was all his fault.

That $65M pay off must buy a lot of silence.

Final week before the 1RM attempt and hit another rep PR with 135kg for 4

Last run through of the programme my final 4 weeks were:

130kg x 3
140kg x 2
125kg x 4
147.5kg x 1 (failed 150kg twice.....)

This time:

140kg x 3
142.5kg x 2
135kg x 4
?? x 1

Honestly don't think I've ever felt as strong on bench so there's no excuse and I'm really looking forward to it.

Im overhead dumbbell pressing 50kg now for triceps and doing 50kg on EZ bar for skull crushers for reps as well.

Love the overhead DB press but haven't done them for years due to the dodgy shoulder.

I do a variation of them using a rope which is really good for getting a full stretch and contraction but not as much fun as lumping the 50s about

For sure, 44 actually felt quite manageable, I ended up with two sets of ten after the first set, but then 46 was very very difficult, real grinders on every last rep. Pressing has got a lot better the last few months, I think this is the first time in a very long time its been a major focus.

Huge pause double as well there!!

Is OHP in for you?

I'm avoiding anything that puts stress on my lower back so OHP is out as are squats, dead lifts and any bent over rowing movement.

I'm doing seated DB press with 40kg which I can get a comfortable but taxing 8 to 10 reps. No real interest in going heavier due to the injury risk swinging them in to place.

Pretty much everything is hypertrophy based at the moment which is working really well for staying injury free.

Obviously pushing the strength a bit with bench but I always keep a little bit in the tank and haven't failed a rep for a few months. I'm hoping I can maintain discipline on PR day and just take a 2.5kg jump. I can realistically get to 160kg in just over a year with my current programme so there's really no need to do more.

I'd take 5 at 140 over 1 at 160 any day that's for sure.

40kg shoulders is a little nuts!

I did an insane amount of heavy triceps volume at home through lockdown and the carry over to bench and DB incline and press has been immense.

If you want to improve your pressing then work your triceps. Not that stupid push down and kick back nonsense. Whack a load of weight on a barbell and smash out a load of narrow grip bench press. It's been revolutionary for me.

I actually have to move to this as the cables dont go high enough for any tricep work unless I go singles which just takes too long at the end. Really enjoying training the last week or so. i haven't DL'd this year yet, so keen to put that make in over the next few months, but in no major rush. At the minute the most important thing is probably just building up better capacity and an engine. Someone clapped when I finished the ski erg today and never have I felt so taunted. I think they were being nice but it was a very average display.

They have a pushdown machine at my gym that I can literally swing off. Not exaggerating when I say I doubt even Julius Maddox could done a rep on it with the full stack.

It has the same weight plates as the seat lat pull down and I can just about manage 1/3 of the stack on that with decent form.

Anyway yes definitely get on the narrow grip pressing. After your benching drop 20kg off and smash out 3 quick sets of 8-12. Great for the wrist, forearms and of course triceps.

For sure, 44 actually felt quite manageable, I ended up with two sets of ten after the first set, but then 46 was very very difficult, real grinders on every last rep. Pressing has got a lot better the last few months, I think this is the first time in a very long time its been a major focus.

Huge pause double as well there!!

Is OHP in for you?

I'm avoiding anything that puts stress on my lower back so OHP is out as are squats, dead lifts and any bent over rowing movement.

I'm doing seated DB press with 40kg which I can get a comfortable but taxing 8 to 10 reps. No real interest in going heavier due to the injury risk swinging them in to place.

Pretty much everything is hypertrophy based at the moment which is working really well for staying injury free.

Obviously pushing the strength a bit with bench but I always keep a little bit in the tank and haven't failed a rep for a few months. I'm hoping I can maintain discipline on PR day and just take a 2.5kg jump. I can realistically get to 160kg in just over a year with my current programme so there's really no need to do more.

I'd take 5 at 140 over 1 at 160 any day that's for sure.

40kg shoulders is a little nuts!

I did an insane amount of heavy triceps volume at home through lockdown and the carry over to bench and DB incline and press has been immense.

If you want to improve your pressing then work your triceps. Not that stupid push down and kick back nonsense. Whack a load of weight on a barbell and smash out a load of narrow grip bench press. It's been revolutionary for me.

For sure, 44 actually felt quite manageable, I ended up with two sets of ten after the first set, but then 46 was very very difficult, real grinders on every last rep. Pressing has got a lot better the last few months, I think this is the first time in a very long time its been a major focus.

Huge pause double as well there!!

Is OHP in for you?

I'm avoiding anything that puts stress on my lower back so OHP is out as are squats, dead lifts and any bent over rowing movement.

I'm doing seated DB press with 40kg which I can get a comfortable but taxing 8 to 10 reps. No real interest in going heavier due to the injury risk swinging them in to place.

Pretty much everything is hypertrophy based at the moment which is working really well for staying injury free.

Obviously pushing the strength a bit with bench but I always keep a little bit in the tank and haven't failed a rep for a few months. I'm hoping I can maintain discipline on PR day and just take a 2.5kg jump. I can realistically get to 160kg in just over a year with my current programme so there's really no need to do more.

I'd take 5 at 140 over 1 at 160 any day that's for sure.

Did 3 sets of 4 with 44kg duumbells today unspotted which felt great.    Going to get the 50kg out next week and try and do one rep!

How's this going?

I managed to hit double figures at last with the 50s for the first tie in ages.

Pretty disappointed now that they don't go any higher at my place. They had 54s before they changed from x4l to JD Gyms and I'd definitely be giving them a shot now.

Managed to get 3x8 at 46, unsure if I can get to double figures onto 50s this year, but its on the agenda.

That's crazy strong mate. I was saying to Arby earlier in the thread what a huge step it is jumping from 44 to 50 and obviously it's the same issue for you. An extra 4kg doesn't seem much but it's like trying to add 10kg to your bench which doesn't just happen.

Little bench PR for me yesterday with 142.5kg for a paused double.

2 weeks to go 'til 1RM PR attempt and hoping to crack the 150kg. Temptation is to push a bit higher if I can but the sensible me thinks keep it manageable, don't risk failing and just add 2.5kg every 16 weeks.....

My current programme has improved my strength enormously hitting multiple rep PRs without once risking failing a rep.

I've stayed injury free and just made nice steady progress so really need to stay sensible and stick at what I'm doing.

Easier said than done of course if I think there's a chance of hitting 155

Did a repeat of day one today Matt, found it a bit easier than the first time, only really struggled with the last rep of the last set.

Stick to it Tom and don't be tempted to do any extra reps just yet even if it seems easy. The whole idea is that it gets easy then we push it a little bit.

The only thing I'd add if you wanted to is an extra session or two.

Ideally at some point you'll get to doing this pretty much every day which if it's relatively easy will be manageable and hopefully enjoyable as well.

How do we know who's in the right here?
...

I thought these days it was generally agreed that expanding your country by invading your neighbours was bad?

Is there any doubt that is the end goal for Russia?

Are these questions directed at me?

Did you miss the last sentence where I stated I don't have a clue?

I include Russia's end goal in the list of things I don't have a clue about.