31/08/11
Bench Presses
Bench Presses:
20x2x8
(Added 2 sets of chains per side)
20x5
40x5
60x3
(All subsequent sets performed to a 2-board)
80x3
90x3
100x3
110x1
120x1
125x1 (PR)
Dumbbell Floor Presses:
90lbx3x10
Pull-ups:
BWx50 (6 sets)
Face Pulls:
120lbx2x10
The goal today was to get some decent work in whilst not pushing the volume excessively. Hit a PR on the bench variation, and now have 2 weeks of heavy work in the shirt before the meet.
02/09/11
Squats
Box Squats:
20x2x5
60x5
100x3
140x3
160x1
(Added 2 sets of chains per side)
140x5x2
SSB Good Mornings:
70x3x6
Glute/Ham Raises:
BWx15
BW 15x12
BW 20x10
BW 25x6
Ab Pulldowns:
120lbx12
130lbx10
140lbx8
looks like a strong week of training there pal!
Cheers Adam. It hasn’t been spectacular, but it’s been solid and just what I needed this close to the meet.
03/09/11
Presses
Presses:
20x2x8
40x5
50x3
60x1
67.5x2x5
67.5x2x4
60x7
Dumbbell Rows (Paused):
50x10
60x10
70x8
75x6
Rolling Dumbbell Triceps Extensions:
40lbx3x10
Seated Dumbbell Hammer Curls:
40lbx3x10
Dumbbell Front Raises:
25lbx2x20
05/09/11
Deadlifts
Sumo Deadlifts:
60x2x5
100x5
140x3
(Added Metal Pro Squatter)
160x1
180x1
200x1
220x1
240x2 (PR)
Speed Sumo Deadlifts:
(w/Metal Pro Squatter)
180x3x2
Good Mornings:
70x10
90x8
100x8
Reverse Hypers:
110x3x10
Hanging Leg Raises:
BWx3x10
Pleased with this. I’d like to keep a tighter arch in my upper back, but the straps of the suit made that difficult. Still, I think 260kg may be on for the meet.
07/09/11
Bench Presses
Bench Presses:
20x2x8
60x5
80x3
100x3
120x3
(Added Metal Ace shirt)
140x3 (3-board)
160x3 (2-board)
180x1 (1-board)
190xF (Half-board)
190x1 (Half-board)
(Raw) Bench Presses:
(All sets performed to a 2-board)
120x3
120x5
120x5
Pull-ups:
5 sets
Face Pulls:
120lbx3x10
Overhead Triceps Extensions:
80lbx3 sets
I twice lost 190kg just millimetres away from the half-board. I’m finding the Metal Ace shirt difficult. Really difficult. I can touch (and press) 170kg by bringing the bar down very low towards the belly, but I can’t press heavier weights from that position and can’t touch similar loads using that line.
I just watched that benching video - lol at that intro!!
nice deads too.
[quote]Element_26 wrote:
Pleased with this. I’d like to keep a tighter arch in my upper back, but the straps of the suit made that difficult. Still, I think 260kg may be on for the meet.[/quote]
Good looking pulls. Seems like you got your sumo mojo back.
I noticed that if I wore one of those Under Armour type shirts with a deadlift suit made upper back positioning, and hence my lockout, much easier. It always seemed regular shirts would cause the straps to ‘stick’ if that makes sense. Might be something worth trying.
[quote]Adam-F wrote:
I just watched that benching video - lol at that intro!!
nice deads too.[/quote]
Well, I had a whole bunch of footage of that session, but it wasn’t all that interesting, so I figured I’d do something fun with the video instead.
[quote]novaeer wrote:
[quote]Element_26 wrote:
Pleased with this. I’d like to keep a tighter arch in my upper back, but the straps of the suit made that difficult. Still, I think 260kg may be on for the meet.[/quote]
Good looking pulls. Seems like you got your sumo mojo back.
I noticed that if I wore one of those Under Armour type shirts with a deadlift suit made upper back positioning, and hence my lockout, much easier. It always seemed regular shirts would cause the straps to ‘stick’ if that makes sense. Might be something worth trying.[/quote]
Thanks for the feedback. I’ve got some similar stuff that I used to wear in my rugby days. No harm in giving it a go… I certainly feel that if I can keep my upper back arched then some of my lockout woes will be helped.
09/09/11
Squats
Squats:
20x2x5
60x5
100x3
140x3
(Added Metal Ace briefs)
180x3
220x2
(Added Metal Pro Squatter)
240x1
(Added knee wraps)
260x1
(Straps up)
280x1
SSB Good Mornings:
70x3x8
Glute/Ham Raises:
BWx15
BW 20x2x10
Ab Pulldowns:
120lbx12
140lbx2x8
Delighted with this to be honest. Squats felt strong, technique in the gear is massively improved, and they weren’t several miles high this week! Feeling good for the meet. 2 weeks to go.
Nice job. I take it that will be your heaviest squat in training.
nice!
Cheers fellas, I was certainly pleased with that.
noaveer - I’m honestly not sure what to do this week. Go heavy and then rest up the following week, or do taper my deload over two weeks. I think I’ll probably take some heavy loads but cut down on assistance volume this week.
11/09/11
Bench Presses
Bench Presses:
20x2x8
(Added 2 sets of chains per side)
20x5
40x5
60x2x3
(Added loose Titan Katana)
70x3
80x3
90x3
100x3
110x3
120x1
Dumbbell Rows (Paused):
50x10
60x10
70x8
80x6
Rolling Dumbbell Triceps Extensions:
40lbx3x12
Seated Dumbbell Hammer Curls:
40lbx3x12
Dumbbell Front Raises:
20 reps
No point in pressing this week; I had more pressing issues (pardon the awful pun). I despise my Metal Ace shirt, and my training partner had suggested last week that desperate times call for desperate measures, so I should give his Titan Katana a go before the meet and see if I could make it work better for me. Had a go today with some lighter loads, and the verdict is that the shirt is infinitely more user-friendly, but a bit too loose for me (my training partner is a 125/275). I reckon it’ll give me 10-15kg, but seeing as my Metal Ace gives me much more, and I can at least touch 170 in it, I may as well stick with that. Worst meet prep ever. Winging it.
[quote]Element_26 wrote:
Cheers fellas, I was certainly pleased with that.
noaveer - I’m honestly not sure what to do this week. Go heavy and then rest up the following week, or do taper my deload over two weeks. I think I’ll probably take some heavy loads but cut down on assistance volume this week.[/quote]
When I was dealing with equipment, I’d usually work up to my heaviest lift (somewhere in between an opener and projected 2nd attempt) 2 weeks out. The week before I would work up to the opener and just do some lighter assistance stuff - both in terms of load and total volume. That’s what I’d do for squat and bench. Deadlift I would go up to a projected opener 2 weeks out and just do some really light ‘speed’ pulls the week before.
Those are some gnarly looking shirt marks from a shirt that loose. Battle scars.
