Gender: M
Born: 1971
Height/Weight: 180 cm / ~105 kg
Location: Tampere, Finland
Team: Tampereen Voimanostajat
Training Background: General weight training 1986-2009, competitive powerlifting 2009-
Personal Bests in Contests at the Start of This Log:
IPF Equipped -105 kg: BP 190 kg, DL 260 kg (Dec 2011)
IPF Raw -105 kg: SQ 175 kg, BP 140 kg, DL 225 kg = Total 540 kg (Mar 2012)
So after the last post I was two weeks in USA. Did there Push Ups (w/wo band), Band Rows, Chair Pistol Squats and Bicycle Abs twice a week. After that holiday I had 5 pretty ordinary sessions with bit diminished strength. No reports of those, but here are my latests:
Bench Press 122.5x6 110x8
Box Squat 145x5 130x7
Assistance (Seated Row 2 sets, Sit Up 1 set)
12th Jul 2012 (BW 105)
Dumbbell Bench Press 52.5x4 47.5x6
Sumo Deadlift 205x5 185x7
Assistance (Side Lateral, Lat Pulldown, Leg Raise: 1 set each)
My next contest will be Raw Bench Finnish Champs on 19th Aug. On Monday I benched my heaviest 6 rep bench set ever, but Thursday’s DB Benches went bad because of left shoulder pain, muscle fatigue and balance problems. Over the weekend I have to plan how to proceed to that competition. Deadlifting is now better than ever. Keeping hips higher and squatting often has helped off the floor tremendously.
Welcome to the site. I will be following your progress. Good luck for the future.
Tell me,do you work your heaviest first and then drop the weight down or is it just the way you have written it down?
[quote]Nobby wrote:
Welcome to the site. I will be following your progress. Good luck for the future.
Tell me,do you work your heaviest first and then drop the weight down or is it just the way you have written it down?
[/quote]
Thanks and nice to have audience here!
After a few non-taxing warm up sets I do my heaviest set. I terminate that set when I know that no more good reps are possible. Then I rest quite long and decrease weight by 10%. I try and often get 2 reps more than in the first set.
I have most of my 25 training years followed this low frequency, low volume, basic exercise rotating, heaviest work set first, maximum possible reps -style.
My all time best sets in Squat and Deadlift! Too bad my next full meet is only at October.
In Bench I’m having a few workouts with >90%1RM to peak for 19th Aug. Unlike in my off season higher rep training and to avoid overstraining CNS, I leave something in the tank in those >90%1RM sets.
IPF Finnish Raw Bench Press Championships M40 -105 kg
145 kg Very tight 3-0
147.5 kg Stopped a few cm’s above the chest 0-3
147.5 kg Did’t even budge from chest 0-3
So that 145 kg was 5 kg more than in my one and only raw contest before, which was a full PL contest. I placed 9th out of 10 in my class. Well, contest PB is always nice, and it was nice finally officialize that 145 kg which is very familiar gym PB for me over the years. But now I have to find ways to progress! There sure is some room for improvement. Heaviest lifts in Finnish Championships: Smulter 255 kg, Korkia-Aho 245, Hokkanen 238, Seppanen 235…