## Training for a 600kg total @ 90kg

**Moderator:** Dux

### Re: 210/130/260

Today:

Bench:

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

Deadlift:

150kg x 3

180kg x 3

200kg x 2

210kg x 1

220kg x 3 = REP PR

Deficit Deadlift:

180kg x 5

180kg x 5

Next two sessions will be beltless doubles at 70%. Then on Friday, I'll try for 200/125/250.

Bench:

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

Deadlift:

150kg x 3

180kg x 3

200kg x 2

210kg x 1

220kg x 3 = REP PR

Deficit Deadlift:

180kg x 5

180kg x 5

Next two sessions will be beltless doubles at 70%. Then on Friday, I'll try for 200/125/250.

### Re: 210/130/260

Today... Not much.

Strict Press:

90kg x 1

Push Press:

120kg x 1

130kg x Fail

5 second pause squat:

160kg x 1,1,1

140kg x 3 beltless

Strict Press:

90kg x 1

Push Press:

120kg x 1

130kg x Fail

5 second pause squat:

160kg x 1,1,1

140kg x 3 beltless

### Re: Training for a 600kg total @ 90kg

Today...

60kg x 5

80kg x 5

100kg x 1,1,1,1,1

105kg x 1

110kg x 1

115kg x 1

120kg x 1

125kg x fail

70kg x 5

100kg x 3

120kg x 3

150kg x 2

160kg x 1

170kg x 1

180kg x 1

200kg x fail

160kg x 3

180kg x 2

200kg x 1

220kg x 1

240kg x 1

250kg x fail

Analysis: Need to remind myself that it's a marathon, not a sprint. I've put 60kg on my total since April, and the gains won't keep coming weekly now.

April PR's: 150/105/215. September PR's: 190/120/240.

I need more volume to push myself to the next level. I'm very near all the failed weights above, I just need to put the groundwork in. Milestones I want to hit:

Squat: 160kg x 5 x 5, 170kg x 5 x 3, 180kg x 5 x 2. That will put 200kg in the bag.

Bench: Fuck off bench. My bench is so shit. I don't even know what to do with it.

Deadlift: 210kg x 10 x 1, 215kg x 10 x 1, 220kg x 10 x 1

I think.

**Bench Press**60kg x 5

80kg x 5

100kg x 1,1,1,1,1

105kg x 1

110kg x 1

115kg x 1

120kg x 1

125kg x fail

**Squat**70kg x 5

100kg x 3

120kg x 3

150kg x 2

160kg x 1

170kg x 1

180kg x 1

200kg x fail

**Deadlift**160kg x 3

180kg x 2

200kg x 1

220kg x 1

240kg x 1

250kg x fail

Analysis: Need to remind myself that it's a marathon, not a sprint. I've put 60kg on my total since April, and the gains won't keep coming weekly now.

April PR's: 150/105/215. September PR's: 190/120/240.

I need more volume to push myself to the next level. I'm very near all the failed weights above, I just need to put the groundwork in. Milestones I want to hit:

Squat: 160kg x 5 x 5, 170kg x 5 x 3, 180kg x 5 x 2. That will put 200kg in the bag.

Bench: Fuck off bench. My bench is so shit. I don't even know what to do with it.

Deadlift: 210kg x 10 x 1, 215kg x 10 x 1, 220kg x 10 x 1

I think.

### Re: Training for a 600kg total @ 90kg

Ok. Gonna run a bout of Bryce Lanes Have it All starting tomorrow.

I reckon I'll start around the following:

Squat: 140kg

Bench: 100kg

Deficit deadlift: 170kg

Push press: 90kg

I'm going to aim to hit the following:

Squat: 160kg 50/20

Deficit dead: 190kg 50/20

Bench: 110kg 50/20

Push Press: 100kg 50/20

After I've done that ill figure out the next steps.

I reckon I'll start around the following:

Squat: 140kg

Bench: 100kg

Deficit deadlift: 170kg

Push press: 90kg

I'm going to aim to hit the following:

Squat: 160kg 50/20

Deficit dead: 190kg 50/20

Bench: 110kg 50/20

Push Press: 100kg 50/20

After I've done that ill figure out the next steps.

### Re: Training for a 600kg total @ 90kg

If you`ve chosen wrong starting weights it can be a bit of a struggle.Did that once (with the press) and then 20 minutes seemed to just fly by (not the reps though).

Will be interesting following this.

Will be interesting following this.

You`ll toughen up.Unless you have a serious medical condition commonly refered to as

"being a pussy".

"being a pussy".

### Re: Training for a 600kg total @ 90kg

Today:

Bench:

100kg x 50 reps in 20 minutes

Deficit Deadlift:

170kg x 40 reps in 20 minutes

Back extensions x 50

Rope tricep pulldowns x 100

Bench:

100kg x 50 reps in 20 minutes

Deficit Deadlift:

170kg x 40 reps in 20 minutes

Back extensions x 50

Rope tricep pulldowns x 100

### Re: Training for a 600kg total @ 90kg

How did the first session feel?

You`ll toughen up.Unless you have a serious medical condition commonly refered to as

"being a pussy".

"being a pussy".

### Re: Training for a 600kg total @ 90kg

Hmm. Bench was surprisingly difficult. First ten minutes I did triples on the minute, then switched to doubles on set 11. I had to put elbow sleeves on part way through because my elbows were complaining a little. Started on RPE 6-7, ended with RPE 10.

Deficits were ok, I did 20 doubles. First ten were very easy, the second ten only started to get hard because of lower back pump. Same RPE as bench.

Deficits were ok, I did 20 doubles. First ten were very easy, the second ten only started to get hard because of lower back pump. Same RPE as bench.

### Re: Training for a 600kg total @ 90kg

Bench:

90kg x 11

90kg x 11

100kg x 5

110kg x 3

Squat:

Up to 180kg x 1

140kg x 50 reps in 20 minutes

90kg x 11

90kg x 11

100kg x 5

110kg x 3

Squat:

Up to 180kg x 1

140kg x 50 reps in 20 minutes

### Re: Training for a 600kg total @ 90kg

You`ll probably have to buy new jeans if you keep that squatting up you know.

You`ll toughen up.Unless you have a serious medical condition commonly refered to as

"being a pussy".

"being a pussy".

### Re: Training for a 600kg total @ 90kg

Bobby, I've already had to repair three pairs of suit trousers in the last three months- my jeans are the only things holding up at the moment!

Today...

Bench:

100kg x 5

100kg x 5

100kg x 5

100kg x 5

100kg x 5

Deadlift:

200kg x 5

200kg x 5

200kg x 5

Shrugs:

180kg x 10

180kg x 10

Deficit Rows:

130kg x 5

130kg x 5

130kg x 5

Push Press:

Up to 110kg x 1

Today...

Bench:

100kg x 5

100kg x 5

100kg x 5

100kg x 5

100kg x 5

Deadlift:

200kg x 5

200kg x 5

200kg x 5

Shrugs:

180kg x 10

180kg x 10

Deficit Rows:

130kg x 5

130kg x 5

130kg x 5

Push Press:

Up to 110kg x 1

### Re: Training for a 600kg total @ 90kg

Bench:

102.5kg x 5

102.5kg x 5

102.5kg x 4

102.5kg x 4

102.5kg x 4

Squat: (Wanted 160kg x 5 x 5)

160kg x 5

160kg x 5

160kg x 2 - RPE 10. Fuck off.

Some bodybuilding shit. Fuck off home.

First time squatting in over a week, figured I would be all fresh. Back was fucked from deadlifts the other day.

Undergoing an intense amount of stress at work. Currently trying to turn around a commission that's losing us hundreds of thousands in fees, and just had two competing job offers. Part of me wants to drop the gym for a while and focus on work, but part of me doesn't.

Ugh.

102.5kg x 5

102.5kg x 5

102.5kg x 4

102.5kg x 4

102.5kg x 4

Squat: (Wanted 160kg x 5 x 5)

160kg x 5

160kg x 5

160kg x 2 - RPE 10. Fuck off.

Some bodybuilding shit. Fuck off home.

First time squatting in over a week, figured I would be all fresh. Back was fucked from deadlifts the other day.

Undergoing an intense amount of stress at work. Currently trying to turn around a commission that's losing us hundreds of thousands in fees, and just had two competing job offers. Part of me wants to drop the gym for a while and focus on work, but part of me doesn't.

Ugh.

### Re: Training for a 600kg total @ 90kg

Don`t you think that the gym will help you with the job related stress? It sure does for me (I might be tired when I get to the garage,but it feels a lot better after)?

"being a pussy".

### Re: Training for a 600kg total @ 90kg

Bobby, it's not so much the stress, but more the related affects of that. I only have time to eat when I get home from work, I'm physically and mentally exhausted in the evenings, and I'm averaging between 4-6 hours sleep a night.

### Re: Training for a 600kg total @ 90kg

Ah,that is another thing.Going thru the same this week and it is no fun.

"being a pussy".

### Re: Training for a 600kg total @ 90kg

Today:

Bench:

90 x 5

100 x 5

105 x 4

Push Press:

Up to 100kg x 3 singles

Squat:

120 x 3

140 x 3

150 x 3

160 x 3

170 x 1

180 x 1

Deadlift:

150 x 5

180 x 3

200 x 1

210 x 1

220 x 1

Deficit Deadlift:

180kg x 15 singles on the minute

Clean and Press:

60kg x 30 x 1 in about five minutes

Plan for Tuesday:

Push Press: 100kg x 10 singles on the minute

Front Squat: 120kg x 20 singles on the minute

Bench: 100kg x 5 x 5

Deadlift: 200kg x 20 singles on the minute

Bench:

90 x 5

100 x 5

105 x 4

Push Press:

Up to 100kg x 3 singles

Squat:

120 x 3

140 x 3

150 x 3

160 x 3

170 x 1

180 x 1

Deadlift:

150 x 5

180 x 3

200 x 1

210 x 1

220 x 1

Deficit Deadlift:

180kg x 15 singles on the minute

Clean and Press:

60kg x 30 x 1 in about five minutes

Plan for Tuesday:

Push Press: 100kg x 10 singles on the minute

Front Squat: 120kg x 20 singles on the minute

Bench: 100kg x 5 x 5

Deadlift: 200kg x 20 singles on the minute

### Re: Training for a 600kg total @ 90kg

Fuck. Forget what I wrote above.

Need to go back to building a solid base. I need around 8 weeks of 5x5 with 70-80% weights.

Need to go back to building a solid base. I need around 8 weeks of 5x5 with 70-80% weights.

### Re: Training for a 600kg total @ 90kg

As an aside, some good news.

Been working on a huge commission at work lately. As some background, I joined my current firm to do a year in industry between my second and third year of university. Made the unusual request to continue working two days a week during my final year. So even though I've just graduated, I'm also part way through my third year at this firm.

Anyway I've been working on this commission, and I've just heard that I'm being tipped to be guided into a leadership position on the commission in the next 2-3 years, due to the work I've put in so far. This particular client brought in 500k of fees this year, and there's over 1.5m of fees already guaranteed for next year, with a further 750k forecasted. It's being tipped as the client to watch within the organisation. A leadership role on a client like this, at my level, would be unheard of in this firm, and would be a solid push in the direction that I'm shooting for.

At the same time, I've been approached by two other rival firms, both offering substantially more money, and one offering a title which at least on paper, is only usually achievable 2-4 years after graduating. I graduated in June. Although my field is nothing to do with accounting or audit, one of the firms is in the Top Four.

Not entirely sure what I'll do for now, but at least work is going well, if the gym isn't.

Been working on a huge commission at work lately. As some background, I joined my current firm to do a year in industry between my second and third year of university. Made the unusual request to continue working two days a week during my final year. So even though I've just graduated, I'm also part way through my third year at this firm.

Anyway I've been working on this commission, and I've just heard that I'm being tipped to be guided into a leadership position on the commission in the next 2-3 years, due to the work I've put in so far. This particular client brought in 500k of fees this year, and there's over 1.5m of fees already guaranteed for next year, with a further 750k forecasted. It's being tipped as the client to watch within the organisation. A leadership role on a client like this, at my level, would be unheard of in this firm, and would be a solid push in the direction that I'm shooting for.

At the same time, I've been approached by two other rival firms, both offering substantially more money, and one offering a title which at least on paper, is only usually achievable 2-4 years after graduating. I graduated in June. Although my field is nothing to do with accounting or audit, one of the firms is in the Top Four.

Not entirely sure what I'll do for now, but at least work is going well, if the gym isn't.

### Re: Training for a 600kg total @ 90kg

Bench:

100kg x 5

100kg x 5

100kg x 5

100kg x 5

100kg x 5

Incline Bench:

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

Barbell Curls:

50kg x 5

50kg x 5

50kg x 5

50kg x 5

50kg x 5

100kg x 5

100kg x 5

100kg x 5

100kg x 5

100kg x 5

Incline Bench:

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

Barbell Curls:

50kg x 5

50kg x 5

50kg x 5

50kg x 5

50kg x 5

### Re: Training for a 600kg total @ 90kg

Bench:

100kg x 10 sets of 3 on the minute

Deadlift:

190kg x 5 x 5

Dips:

+15kg x 5 x 5

Barbell Curls:

50kg x 5 x 5

100kg x 10 sets of 3 on the minute

Deadlift:

190kg x 5 x 5

Dips:

+15kg x 5 x 5

Barbell Curls:

50kg x 5 x 5

### Re: Training for a 600kg total @ 90kg

Back to it. Yesterday's efforts:

Bench and Squat Assistance:

Bench:

105kg x 3

105kg x 3

105kg x 3

Paused Bench - 5s on chest:

95kg x 3

95kg x 3

95kg x 3

Paused box squats- below parallel:

140kg x 5

140kg x 5

140kg x 5

140kg x 5

140kg x 5

Ran out of time to do anything else.

Next session will be 3x3 on squat, with bench assistance.

Bench and Squat Assistance:

Bench:

105kg x 3

105kg x 3

105kg x 3

Paused Bench - 5s on chest:

95kg x 3

95kg x 3

95kg x 3

Paused box squats- below parallel:

140kg x 5

140kg x 5

140kg x 5

140kg x 5

140kg x 5

Ran out of time to do anything else.

Next session will be 3x3 on squat, with bench assistance.

### Re: Training for a 600kg total @ 90kg

Today:

Squat and Bench Assistance

Box Squat - Below Parallel:

160kg x 3

160kg x 3

160kg x 3

5s Pause squat (no box):

160kg x 1

Close Grip Bench:

90kg x 6

90kg x 6

90kg x 6

90kg x 6

Squat and Bench Assistance

Box Squat - Below Parallel:

160kg x 3

160kg x 3

160kg x 3

5s Pause squat (no box):

160kg x 1

Close Grip Bench:

90kg x 6

90kg x 6

90kg x 6

90kg x 6

### Re: Training for a 600kg total @ 90kg

Today:

Squat:

140kg x 10

180kg x 1

150kg x 5,5,5,5,5 (all reps paused)

Push Press:

100kg x 3,3,3,3,3

Deadlift:

220kg x 1,1,1,1,1

Squat:

140kg x 10

180kg x 1

150kg x 5,5,5,5,5 (all reps paused)

Push Press:

100kg x 3,3,3,3,3

Deadlift:

220kg x 1,1,1,1,1

### Re: Training for a 600kg total @ 90kg

Today:

Pause Squat:

140kg x 5

Squat:

130kg x 5,5,5

Pause Bench:

95kg x 3,3,3,3,3,3,3,3,3,3

Deadlift:

180kg x 1,1,1,1,1,1,1,1,1,1

First session back after a week and a half away. Here's to hoping 2015 is a productive year in the gym.

Pause Squat:

140kg x 5

Squat:

130kg x 5,5,5

Pause Bench:

95kg x 3,3,3,3,3,3,3,3,3,3

Deadlift:

180kg x 1,1,1,1,1,1,1,1,1,1

First session back after a week and a half away. Here's to hoping 2015 is a productive year in the gym.

### Re: Training for a 600kg total @ 90kg

Haven't been logging my training for a while, will try to pick it up again now.

Today's efforts -

Bench Press: Up to 3RM

112.5kg x 3 - Rep PR (I think)

102.5kg x 3,3,3,3,3,3,3,3,3

Squat: Up to 5RM

165kg x 7 - Rep PR (Was supposed to do 150kg for 8 sets of 5 after this, but people were using the weight room. I think I'm ready to try 200kg again soon).

Speed Deadlift:

190kg x 3,3

Rows:

130kg x 5,5,5,5,6

Dips:

+30kg x 5,3,3

Today's efforts -

Bench Press: Up to 3RM

112.5kg x 3 - Rep PR (I think)

102.5kg x 3,3,3,3,3,3,3,3,3

Squat: Up to 5RM

165kg x 7 - Rep PR (Was supposed to do 150kg for 8 sets of 5 after this, but people were using the weight room. I think I'm ready to try 200kg again soon).

Speed Deadlift:

190kg x 3,3

Rows:

130kg x 5,5,5,5,6

Dips:

+30kg x 5,3,3