Nice openers Pinky
MEET DAY!
TLDR 8/9, PB / Comp PB on everything, second overall, lost to an absolute beast who put up what I believe is a top 15 all time total in tested 181.
Squat
Opener - 200kg - 3 whites - Easy. Bulgarian really was the best thing for my squat. So much more confidence and night and day difference with how consistent it was.
Second - 220kg - 3 whites - Easy. felt solid enough for me to go to the top end of my 3rd possibilities. 230kg for a 7.5kg PR
3rd - 230kg - 3 whites - Bit of a grinder, but definitely had more in the tank. But ill take a solid PR.
Bench
Opener - 155kg - 3 whites - Solid, but not easy. a little wobbly and a little slow on the way up.
Second - 165kg - 3 whites - Max! slow rep, almost deadstop halfway up. Back went into full cramp mid press so a real grind to finish the rep. Comp PR
Third - Didnt attempt a third. If my back wasnt cramping up I might have gone for 167.5, but I’d rather leave gas in the tank for deadlifts.
Deadlifts
Opener - 260kg - 3 whites - easy
Second - 280kg - 3 whites - solid, definitely more left
Third - 290kg - 3 whites - PR. A bit of a grinder, probably a little more to give there but not sure I had 300 in me.
685 for a total PR as well.
Overall was good enough for second place in the 82.5’s, weirdly it would have been a winning total in the 90’s, maybe i wont put all that effort into cutting next year ha, competing on Sundays instead of Saturdays would also save me a lot of holiday.
Was happy with my performance overall, hit all my aspirational lifts except for Bench where I thought 167.5-170 could have been possible but feel like I maxed out on what I could do.
Wasn’t even close to first place in the end, Dude from the USA went 250 / 157.5 / 327.5 for a 735 total and over 500 wilks,that deadlift was incredible. Different league and pretty inspirational. My only (weak) defence is that he is 4-5" shorter than me and at the same weight clearly filling out his frame better ha.
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Vids from the Comp
Squat - 230kg
https://www.instagram.com/p/BmAq6pYliPb/?taken-by=stefanoputterji
Bench - 165kg
https://www.instagram.com/p/BmA8JNZnpc8/?taken-by=stefanoputterji
Deadlift - 290kg
https://www.instagram.com/p/BmBQaO-hfD3/?utm_source=ig_web_copy_link
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Well done!
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After watching the insta post these lifts are even more impressive
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Thanks dude. Cheers for the follow too.
Damn Pinky that was awesome.
Congrats mate. That bench, good call not to try for more.
Getting back at it. Training 3 days a week for the next couple of months, want to learn how to golf!
Sheiko IML
Bench Press
80 x 5
100 x 4
115 x 3
125 x 3 x 5
107 x 6 x 4
Squat
110 x 5
140 x 5
160 x 5 x 5
Damn I already miss bulgarian happy place. 5 rep squats are definitely outside my comfort zone.
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5/3/1 Week 1 Day 2 - Yep I already program hopped…
Military Press
50 x 3
60 x 3
68 x 3
76 x 4
Chin Ups
Bw x 10,8,8,8,8,8
Sumo Deadlift
120 x 5
170 x 3
200 x 3 x 5 (60s rest between sets)
Assistance:
Tricep Pushdowns
Reverse Hyperextensions
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yeah don’t stay to long on one program, was it one day this time.
it was exactly one day ha, but luckily it was almost identical to day 1 on the other program.
531 Day 3
Bench Press
3 x 105
3 x 120
4 x 135
SSB Squats
3 x 100 x 5
3 x 110 x 5
I love SSB squats.
531 Week 2 Day 1
Paused Deadlift
20 x 10
70 x 5
120 x 5
150 x 3
180 x 3
210 x 3
235 x 2
Was supposed to be 3+ but deadlifts were feeling very off today and ended up straining my back slightly. Bummer
Military Press
20 x 10
50 x 5
64 x 5 x 5
Close Grip Pull Up
BW x 10,8,8,8,8,8
Reverse Hyper
BW x 20 x 3
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531 session 5.
Thought I was over my light back strain from Tuesday. I was wrong.
Pause bench
111 x 5 x 5
Box Squat
100 x 5
135 x 5
155 x 5
And that’s it. 5th rep felt my back tweak again, so didn’t do the final set 175 x 5 which is a bummer because squats were feeling surprisingly good until then.
Rope curls superset with face pulls to finish. If I can’t do ego lifts might as well do some vanity lifts
531 - 6
Press
55 x 5
65 x 5
72.5 x 7
Pull ups
BW x 10,10,8,8,8,8
Pushdowns, lat raises and hypers
Taking a week off from squats and deadlifts to let my back unf**k itself.
Bench Press
105 x 3
120 x 3
135 x 5
CG incline bench
80 x 6 x 3
GHR
BW x 10 x 5
Leg extension
60 x 8 x 5
Hammer curls
20 x 10 x 3
I know I’m late, but awesome work at the competition! Those are some awesome lifts regardless of weight, but VERY impressive for competing as an 82. A 464 Wilks aint no joke!
EDIT:
I’ll just leave this here:
https://www.instagram.com/p/BmyyoU1BnaH/?utm_source=ig_share_sheet&igshid=19zlql99hwvos
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Thanks dude. Looks like my deadlift needs some work to get up above that top 1%! Even if that does include non tested feds. 700 inc. Only10lb short of that 650 though.
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Another stop-gap workout.
Military Press
65 x 5 x 5
Chip ups
BW x 10,10,8,8,8
GHR
BW x 10,10,10,10,10
Tricep Pushdown
25,20,16,12,10
Slept too long on one side last night and woke up with a sore shoulder. Thought it would be fine After a warmup, but wasn’t able to bench today.
Superset 1
Pec Dec
62 x 15
75 x 12
82 x 10
89 x 10
96 x 10
Machine row
62 x 20
75 x 15
82 x 12
89 x 10
89 x 10
Superset 2
GHR
BW x 10 x 5
Plate loaded Leg Extension
40 x 12
50 x 10
60 x 8 x 3
Preacher DB curls
14 x 12 x 3
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