14 Weeks Out | Bench Press & Paused Squats

Another morning with a bleurgh stomach, but also a really good training session, struggled getting any breakfast in and what I did get in really didn’t want to settle.

Bulking ain’t easy!!

Was thinking that I’d be pretty happy with 4 sets of 4 on the bench, but it felt so good I did 5 (and could have done more).  Elbow felt a little tight and the end though which was uncomfortable with squats.

Paused squats felt like I was going to blow a seal as usual.  Would have liked 5 reps at least on the first set but holding my breath in that bottom position makes everything quite light headed by rep 3 so figured it wasn’t worth pushing it.

I had considered calling it quits after 3 sets of 4, but I still had a bit more in me so finished with a set of 3.

Went home and had a well earned sleep :D

Bench Press (paused)
4 x 95kg 209lbs
4 x 95kg 209lbs
4 x 95kg 209lbs
4 x 95kg 209lbs
4 x 95kg 209lbs

Paused Squat
4 x 150kg 331lbs
4 x 150kg 331lbs
4 x 150kg 331lbs
3 x 150kg 331lbs

 -

14 Weeks Out | Deadlifts & Floor Press

This morning started off a bit rubbish.  Rudely awoken by my alarm (I’m usually awake before it goes off) and again struggling to get my stomach to settle with breakfast.

However I had a bit of a confidence kick last week with deadlifts and it looks like it will continue after this morning too.

The goal was to try and hit 4x180kg and then as many sets as it took to hit 15ish reps in total.  Ended up pulling 3 sets of 4 and final set of 3.

Think less.  Pull more.

Deadlift
4 x 180kg 397lbs
4 x 180kg 397lbs
4 x 180kg 397lbs
3 x 180kg 397lbs

Floor Press
6 x 82.5kg 182lbs
6 x 82.5kg 182lbs
6 x 82.5kg 182lbs
6 x 82.5kg 182lbs

 -

Video 15 Weeks Out | Bench Press & Pause Squats

And the awesome workouts keep on coming!

Setting a goal (in this case hitting 4 sets of 6 on the Bench Press) and getting it feels great.  Even better when someone watching tells you it looks easy.  The cherry on top is when it is your weakest lift and you know you’re making great progress finally.

Some of the pauses on the bench were a little quick (although they didn’t feel it) when I watched the video back.  I also have a bad habit of wiggling my feet around between reps, probably because benching on toes isn’t comfortable for multiple reps.  Definitely something that I need to stop doing though, especially as the weight gets heavier.

Sets of 6 with the paused squats would have been nice too, but sets of 5 and a 3 I’m more than happy with.  All of the reps felt good and look pretty quick.

On the third set I had to have a little paused between a few of the reps as my eyes felt like they were rolling into the back of my head again!  Fun :D

Bench Press (paused)
6 x 90kg (198lbs)
6 x 90kg (198lbs)
6 x 90kg (198lbs)
6 x 90kg (198lbs)

Paused Squat
5 x 140kg (309lbs)
5 x 140kg (309lbs)
5 x 140kg (309lbs)
3 x 140kg (309lbs)

 -

15 Weeks Out | Deadlift & Floor Press

What a difference a little change can make.  Last night I had a 1/4 dose of Pepto Bismol before bed and a 1/4 dose upon waking up and felt so much better.  Previously breakfast at 5:30am would make me feel sick and heave but none of that today.

Not only that, but I decided to go for a more “grip and rip” approach to deadlifts and it made the world of difference.  No time to think and talk myself out of the lift, just some focused aggression and some pretty fast pulls.

Whilst warming up I mixed it up a little with some sumo pulls with a narrow (for sumo) stance.  They didn’t feel too bad so the first set proper I did the first two sumo and it definitely felt better than when I’ve tried in the past – but still not better than conventional.

I tried holding my breath for the entire set of floor presses, but about 3 reps is all I can manage at the moment.  Hoping it will help keep me tighter and maybe stop me making funny noises when I press…

Deadlift

4 x 170kg 375lbs
4 x 170kg 375lbs
4 x 170kg 375lbs
4 x 170kg 375lbs
2 x 170kg 375lbs

Floor Press

6 x 77.5kg 171lbs
6 x 77.5kg 171lbs
6 x 77.5kg 171lbs
6 x 77.5kg 171lbs

 

 -

15 Weeks Out | Squats & Close Grip Press

The combination of early starts, eating late and consuming breakfast has not been fun lately.  Add in the calories of bulking and it gets even worse.

Waking up with a twisted stomach struggling to digest the previous nights food and trying to cram more in has been leaving me feeling sick and hot which isn’t conducive to heavy training.

I’m actually writing this a bit later than usual (Thursday) and have found a solution so you will want to skip forward to that when you’ve finished here…

Despite all of the above, I had a pretty good workout.  Squats after a week of rest felt pretty heavy warming up but the main sets looked quick and not too troublesome (although the grunting might suggest otherwise).

Squat

5 x 160kg 353lbs
4 x 160kg 353lbs
4 x 160kg 353lbs
3 x 160kg 353lbs
3 x 160kg 353lbs

Close Grip Bench Press (paused)

5 x 77.5kg 171lbs
5 x 77.5kg 171lbs
5 x 77.5kg 171lbs
5 x 77.5kg 171lbs
5 x 77.5kg 171lbs

Powerlifting Training Videos