band adductor/abductor stuff and stretching for hips
competition style squat
285X2 for 8 sets
deadlift
325X2 for 8 sets, this felt too light for DE work to be honest. I am going to hold off on changing the max or % until I can see what I can pull
concentric only goodmornings
255X3
255X2, abs caved on second rep so I didn’t try for a third
255X0 literally couldn’t get it off the pins
glute bridges
315X3 lol, definitely poorly judged the weights
315X3, dropset to 225X8
225X13 or something
I wasn’t feeling the dynamic effort work so I decided to have fun
Touch and go competition grip bench
225X17
spotto presses
275X3
275X3
275X3
bent over rows
135X20
135X20
135X11
135X8
135X8
tri set of barbell tricep extensions, curls, and reardelts
95X20, 10, 25’sX25
95X10, 6, 25’sX25
95X10, 3, 25’sX25
I felt good once I got some blood flowing in my joints. I’ve been busy so I am a day behind schedule, but I suppose I can make that up at some point throughout the cycle. I am not peaking for my qualifying meet so it isn’t a huge deal.
I honestly wouldn’t know if many people get it. Parts of Australia are ridiculously dry, but if you go up to northern Queensland or the top end of the Northern Territory it’s pretty tropical.
It’s not the worst thing that could have happened. Just very irritating and smelly.
I was feeling incredibly sick when I did this, so I didn’t push as hard as usual on the ME work (last rep grinded a tiny bit, but I probably left a rep or two in the tank). I am going to do an extra workout on the night of the 26th to finish some stuff I wanted done (abs, upper back).
Extra workout:
chin ups
bwX10 for 4 sets
bwX5 for 2 sets
barbell ab rollout (weird exercise, I know, it is essentially just a normal rollout except you have to stop the momentum and have the ab/hip flexor/lat strength to roll the bar back)
365X7
365X6
365X2
Thanks, man. There are some things I want to clean up about my squat (hip hinge first, less knee movement, stop the knee caving) , but it was insanely good considering I hadn’t done a heavy powerlifting squat in 3-4 months.
Also I did not know that Australia has that much variety in climate, I always thought that Australia was mostly dry plains/deserts, a few mountains, and coastlines as far as the geography goes.
We’ve got everything you described, but add in the rainforest up North. Where I am in the South-East where it’s getting higher up the climate is pretty temperate. This morning at 0930 it’s barely five degrees Celsius.
Building muscle in your upper body always helps a lot with benching. In fact I am going to devote 5 months after nationals just for an off season to build my pecs/back. I want to be able to do 5X10 with the 100’s on incline presses by the end of it.
Yes, I’m working on that. Fitting in volume where I can: push-ups between squat sets, FSL, pull aparts between bench and press sets, fay man pull-ups between deadlift sets…
My bench will get there. I think when I can strict press 220 lbs for one, my bench should be around 308 lbs. Then I can realistically start the trek to 350 lbs.
Okay, so I am not really sure what I’ve done as far as training, but it hasn’t been much. I had a period of like three days that I literally only laid in bed in pain.
7/11/16
deficit deadlifts
135X5
185X5
225X5
275X3
315X3
365X3
405X2 stopped because my back was rounding, I could’ve gotten a third but I didn’t want to risk an injury that might make it hard for me to qualify
sumo SLDL
235X10 for 5 sets
foot to bar
5X8
5X8
5X6
back extensions
bwX20
bwX8
bwX5
bwX5
The deadlifting wasn’t good, but it wasn’t bad. It was to be expected with all things considered.
That sounds really cool. I might actually do something similar when I get to my off season. Also yeah, I think you can get at least 308 with a 220 press. I probably still can’t strict press 225, and I can easily do 315.
I managed to get burnt again, except even worse and on my back, face, shoulders, and chest. I put on sunscreen twice for a normal length beach day and it still happened. It seems as though even the layer underneath the top layer of skin is burnt too as I have accidentally ripped off sheets of skin with the skin underneath it flaking up too.
Tl;dr: The sun is my greatest enemy, and I need to use even stronger/more water resistant sunscreen.
That’s not often enough. I think out here where the sun actively tries to kill us the rule of thumb is every three hours, and definitely every time you comeout of the water.
We were only outside for three hours, and I put on sunscreen every time I came out of the water aside from when I put my shirt on when we left the beach.
7/23/16 Meet day
I went 5/9, and didn’t really see it going like this. I didn’t write down my weights in kg, but I approximated really closely to my weights in pounds. When they post the meet results I’ll pull the kg to be exact but
Squats
365-3 white lights ezpz
415-3 white lights
435-3 white lights my brain shut off during this lift
doing good, warmed up with the same couple of people I warmed up with for squat
Bench
275-3 reds, hips were off the bench (I think the ref was wrong, but can’t argue with it, I can’t see my hips when I bench
295-3 reds, head was up
295-3 whites thank god I didn’t bomb here
a bit shaken up and weak from my nerves and lifting
deadlift
405-3 reds knees wouldn’t lock
405-it was either 2 whites or 3, but all I know was that my knees didn’t fully lock but they mostly did and they wanted to give the lift to me
475-stapled to the ground, I had nothing left in me
Okay meet performance for my first time, and without a belt. Some stuff threw me off for the bench like the warm up floor being concrete (sliding so no leg drive), and having a spotter that I am not used to for bench. I honestly didn’t know about the whole knee thing with deadlift, apparently I exaggerate the hip finish/lean back a little bit to finish and that fucks with my knees locking.