'Don't just survive it - thrive in it.'

[wk105]

31 years old, 4 kids, 60+ hrs work week, usually training in my lunch hour or from around 11 until midnight. 5'9"-5'10" and weighing around 109kg at the moment. I've had the normal back tweaks and tendonitis problems that everyone gets from time to time.

Comp bests 262.5/182.5/270
Gym bests 272.5/185/272.5

I'm currently working with Mark Robb RTS via Skype consultations every few months to help me interpret and act on the data I'm logging on the RTS training apps. I no longer use the full coaching package I used to because, even though it's reasonably priced in my opinion, the opportunity cost is too high for me because it's money I could be putting into my kids' hobbies or education.

I recently competed at the British Classic and went 8/9 with 262.5/177.5/270 for 710 at 108.7 for a 419.4 Wilks PB. I missed 185 for my third bench partly because I let my shoulders come forwards when I unracked the bar, ruining my arch. Judging by how 177.5 felt, the strength was there, so I'll get it next time.







My next meet is 28th January. I'd like 265/185/272.5 (722.5) - 267.5/187.5/275 (730) for 2.5-5kg meet PBs.

I'm getting back to training next week following a week off after nationals and will be running this until e1rm progress slows or the wheels fall off:

Priority 1
Squat w/belt x1 @8 70%x5x6 (-23%)
Deadlift w/belt x1 @8 70%x5x6 (-23%)
Competition Raw Bench x1 @8, x6 @9 plus 3 down sets (load drop)
2ct Pause Bench x1 @8, x4 @9 plus 3 down sets (load drop)

Priority 2
Pin Squat x1 @8, x3 @9 plus 2 down sets (load drop)
2ct Pause Deadlift x1 @8, x4 @9 plus 2 down sets (load drop)
2Board Press x1 @8, x4 @9 plus 2 down sets (load drop)

Priority 3
SSB x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
Bench (touch and go) x1 @8, x10 @9 plus 3 down sets (load drop)

Priority 4
Wide Grip Bench x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)
Military x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)

I'll have to fit it into 60 minute slots training 6-7 days a week as best as I can.

[Manveer]

Welcome to the new site, Will! Strong performance at your last meet.

[wk105]

Thanks, Manveer! Good to be here. Thanks to everyone involved in making it.

[DeriHughes]

Good to see you here mate! Congrats on the 419 Wilks at Nationals, impressive progress as ever.

What's the Jan meet?

[wk105]

Good to see you here mate! Congrats on the 419 Wilks at Nationals, impressive progress as ever.

Thanks mate. 717.5 with that 185 bench would've been cool. But going 8/9 was an important reminder that the only weights you tend to get in comps are ones you can demonstrate mastery of. 185 is still on the limit for me - one little mistake and it wins!

What's the Jan meet?

South Midlands Divisional Championships. Should be a good day. Afterwards I'll have a long break until the All England in the summer and then nationals again next October.

[wk105]

Week 1 of a 6 week development block (probably) followed by a 1 week deload then a 6 week transmutation block.

30/10
Squat - 252.5x1 @8.5 192.5x5x6@6-7.5



Let's see what I can turn this into. Definitely want at least 262.5x1@8. No playing around.

[wk105]

1/11
Deadlift - 262.5x1@8, 202.5x5x6@6-7
Comp bench - 160x1@7.5, 142.5x6@9, 135x6x3@8-10. Trashed my elbows by gripping too wide on squats. Narrower forces me to keep my elbows down more. The stress has to go into the SBD wraps, not my joints.



Good starting point. I'd like to end this block with a 265x1@8 squat and a 275x1@8 deadlift.

[Wilhelm]

I keep my kilos to pounds loading chart open when browsing the site.

Impressive weights, good sir.

[wk105]

Thanks, Wilhelm. Not really competitive lifts yet but it's taken some hard work to get this far nevertheless.

5/11
Haven't trained for 3 days due to some slight sickness and sealing the concrete floor in my garage.

Pin Squat - 232.5x1 @7.5, 225x3 @8.5 plus 2 down sets (load drop), 215x3x2@7.5, 7.5. Around 95% of my best e1rm so OK.
2ct Pause Bench - 160x1 @8, 152.5x4 @10, 140x4x3@8-8.5. Around 87% of my best e1rm. Not OK.
Press - 62.5x10 @8, 65x10 @10, 55x10x3@8.5-7.5. Switched from Press 2.0 to Classic Press on the last set. Three fingers from the knurl. Preferred it.

[Wilhelm]

Thanks, Wilhelm. Not really competitive lifts yet but it's taken some hard work to get this far nevertheless.

5/11
Haven't trained for 3 days due to some slight sickness and sealing the concrete floor in my garage.

Pin Squat - 232.5x1 @7.5, 225x3 @8.5 plus 2 down sets (load drop), 215x3x2@7.5, 7.5. Around 95% of my best e1rm so OK.
2ct Pause Bench - 160x1 @8, 152.5x4 @10, 140x4x3@8-8.5. Around 87% of my best e1rm. Not OK.
Press - 62.5x10 @8, 65x10 @10, 55x10x3@8.5-7.5. Switched from Press 2.0 to Classic Press on the last set. Three fingers from the knurl. Preferred it.

I gave up on 2.0. Never could get it right. Bar ended up out in front most times.
Torso/head back/hips slightly forward, but no hip kick , press and head through is how i do it now.
Not even sure what it's called now that i see there a bazillion names for ohp.

Hope you're feeling better now, will.

I'm trying to imagine a nearly 500lb pin squat for a single let alone a triple, and not doing a very good job.

[wk105]

Thanks man.

6/11

2ct Pause Deadlift - 240x1 @7.5, 227.5x4 @8.5, 217.5x4x2@8, 8
2Board Press - 180x1 @7.5, 167.5x4 @8.5, 162.5x4@8, 8

[DeriHughes]

Will - where did you get the mats you're deadlifting from? I'm refurbing the garage at the moment, including a new concrete floor, and want to lay new mats. The ones I've got currently (18mm Supermats from www.quattro.org.uk) have dented slightly where I pull, and the ply underneath was damaged when I pulled them up. Maybe because I only have two pairs of full size plates, so there is a lot of force going through a small area, even with my crappy deadlift.

I'm thinking about getting some 22mm mats instead but that makes it awkward to get a flush finish with the ply the rack is / my feet are on

[wk105]

I have a mix of 12 and 15mm. IIRC, I used the 12mm ones to get a flush finish with the platform.

These ones look the same as mine and are reasonably priced:

https://www.amazon.co.uk/Rubber-Commerc ... B00E0MF2RU

https://www.slip-not.co.uk/productdetai ... rage-Black

Hope that helps.

[wk105]

7/11

Really not keen on doing 10's today. Triceps done in from the 2board yesterday.

Bench (touch and go) -160x1 @7.5, 125x10 @8.5, 120x10@8.5, 120x9@9.5, 110x10@9.5

Wide Grip Bench - 100x10 @9.5, 85x10x4@7-7.5.

Considered doing the rows I missed earlier in the week, but my back is fatigued from the 2ct deads yesterday, and I have to squat tomorrow. Rows would negatively impact it. Priorities.

[Wilhelm]

Three days in a row. Nice!

I pretty much have to do a day off between main sessions.
Except for gtg pulls and some other light stuff the day after the last session of the week.

Yikes!
Just looked back a page. 60 hour work weeks.
You sir, are to be commended.

[wk105]

Thanks. Just got to keep chipping away at mate!

8/11

Squat - 232.5x1@8, 182.5x5x6@6-7.5.
Didn't have it today. Could feel it on the 140x3 warmup. Too close to pin squats. But no choice due to schedule. Within ~5% of last week, though. Plus Mike T says strength tends to dip in the second week of a block. Nothing to worry about.

[wk105]

9/11

Deadlift 242.5x1@8, 187.5x5x6@6-7
High fatigue. Rest of this week is going to be rough. Got to take this on the chin for now.

[wk105]

10/11

Bench - 170x1@8, 150x5@10, 137x6x2@8.5-10, 130x6@8
Press - 70x10x2@8, 9, 62.5x10x2@8.5, 10, 55x10@8.5
3 min rests on everything. Done in ~1hr.

[KDW]

Whoa! Great to see you posting here Will!

[wk105]

Thanks, Dwayne.

12/11
Pin Squat - 237.5x1@7.5, 232.5x3@7.5-8, 222.5x3x2@8-8.5
2ct bench - 165x1@8, 155x4@10, 147.5x4x3@8-9



13/11
2ct Paused Deadlift - 247.5x1@8, 232.5x4@8-8.5, 222.5x4x2@8, 8
2 Board Press - 185x1@8.5, 170x3@10, 155x4x2@7.5, 8