Good work bro, get some results up!
Squats
275-290-300x
Bench
160-167.5-172.5x
Deadlift
275-290-304x
Squats felt really heavy on the walkout, somehow even if I don’t cut weight I end up feeling like crap meet day…weighed in at 94.4, a really light 100kg, 5kg less than any of my competitors. Judging is known to be really strict at CPU (IPF) Nationals but I sunk 275 plenty deep and it flex up, three whites. 290 felt better than 275, three whites, so I felt confident I could get 300kg. Walk out felt heavy, sunk it to deep and hips rose to fast, ended up missing it half way.
Benches were all easy, 160 and 167.5 both felt effortless, even without a belt, got a red on each, once for my shoes not being flat and once for a low touch. 172.5 was pressed out super easy but I got 2 reds for a low touch.
Opening deadlift flew up, as it should have…606lbs will always be a safe opener. Shoulders were to forward on 290, it was an easy pull but slowed a little to much for my liking at the top because of my positioning. Originally had 307.5 in as my last attempt, which would of had me pulling for the win in the Junior 100kg class has my competition missed his 3rd attempt, he got it, so I reduced my 3rd to 304 which would of got me the National record. I set up well and squeezed it off the floor but missed it just above the knees, I probably could of locked it out if I was fresh but my upper back was just fried at that point.
I’m content with this meet 747.5kg total at a light 100kg Jr. but not satisfied, 6 for 9 is just meh and I didn’t come away with first, next competition is schedualled for August in my city, I will be shooting for my elite total/Wilks and an 800+ total as a slightly larger 100.
I’ve got a lot of new ideas for my next training cycle which starts tomorrow, I have some very obvious weaknesses’ to work on so progress should come quickly…stay tuned!
I’ll try to round up some pictures and video of my comp within the week.
Hey, it was great seeing you there. It looks like your ladies did well. It must have been the expert handling.
Good result despite your ‘meh’ feeling. I kind of had that one myself.
Great work! Did you have fun with the guys cutting weight by debating whether you should have pizza or a burger before weigh-in? 
Looking forward to seeing some of those lifts.
Really nice work. had to be cool to be that close to winning a national championship! Will be interesting to follow your progress.
Sorry for the lack of updates, here’s a few updates starting with my first day back, last Wednesday.
Wednesday, Week 1 Day 1
Squats [Raw]
75/165x5
125/276x4
147.5/325x8x3 sets
160/353x5
375x2x2 sets
182/401x1
Deadlifts [Raw, 3"ele. +40lbs cn.]
75/165x5
125/276x4
155/342x3
170/375x3x6 sets
Glute-Ham Raise
Bodyweight x 12,10,8
Band Pull-Aparts
Purple x 20x2 sets
Thursday, Week 1 Day 2
Floor Skullcrushers
80lbsx8
100lbsx8x2 sets
110lbsx8
Single Arm DB Floor Press
70lbsx12
75lbsx12x2 sets
Pushdowns
Stack x10,15,20
Foam Rolling
Hips, hamstrings, glutes x 10min
Saturday, Week 1 Day 3
Deadlifts [Raw +belt]
75/165x5
125/276x4
155/342x3
185/408x2
205/452x2
222.5/491x2
Bench Press [CG +dbl mini]
75/165x5
95/209x4
102.5/225x3x5 sets
Romanian Deadlifts [Standing on plates 3"]
75/165x8
125/276x12
140/309x12
145/320x15
Glute-Ham Raise
Bodyweight x 8
Single Arm Cable Rows
x15x5 sets
Not a bad session today, deadlifts felt slow getting back into it. Gym was closed yesterday and I had no idea until I got there so I had to skip squats…that said I’m still sore from squats on Wednesday. I used to say anything over 5 is cardio, but I wasn’t winded from the 8’s but I’m more sore than I’ve been in months…had to quit GHR’s because it felt like someone was walking on my quads with metal cleats.
Wednesday’s training…
As far as my plan goes for this training cycle it is a mix of different programs that have worked well for me in the past. Bench frequency is down to two times a week, once close-grip and once regular, there will also be an emphasis put on direct shoulder work and dumbbell bench. I’m squatting three times a week in Smolov type fashion, higher reps with similar loading, all raw with just a belt for the next 5-6 weeks at least. Deadlift frequency is twice a week, once mid week with elevated deadlifts with chains and once on the weekend, very low volume cycling through heavier loads. Throughout this program I will really be emphasizing assistance as I attempt to gain 10-15lbs and fill out the 100kg class.
This may seem like a fair amount to some of you, but I really thrive on volume so this is what should work for me. Feel free to ask any questions you may have.
-Power
Sunday, Week 2 Day 1
Squats [Raw +belt]
75/165x5
125/276x4
160/353x9x4 sets
Bench Press [Raw]
75/165x5
95/209x4
115/254x3
127.5/281x2x3 sets
Lat-Pull Down’s [Super wide]
120lbsx15
140lbsx15
150lbsx15
Dumbbell Hammer Curls
45lbsx15
50lbsx12
40lbsx15
Single Arm DB Preacher Curls
25lbsx8x4 sets
A tough but good session. I’ve ALWAYS squatted under 5 reps, so this is a huge change for me…most of the reps honestly weren’t that tough but it just took so much to motivate me to get under the bar…once I was it went fine. Legs were still fried from last week, and lower back was dead from RDL’s yesterday, that’s what I get from blending Friday/Saturday’s sessions and doing Monday’s early. Damn Easter holiday!
All in all I’m happy with how today went, it was one of those days where you walk into the gym already feeling like a flat tire but some how still manage to drive through everything.
Today’s training…
We recently got another grant from the Univeristy of Alberta, so we (the PL club) have order a bunch more equipment.
The first of that shipment arrives tomorrow morning, kettlebells from 8-50kg…should be fun.
[quote]Power GnP wrote:
We recently got another grant from the Univeristy of Alberta, so we (the PL club) have order a bunch more equipment.
The first of that shipment arrives tomorrow morning, kettlebells from 8-50kg…should be fun.[/quote]
You jammy prick!!
Gonna show us the vids from your comp btw?
[quote]Hanley wrote:
Power GnP wrote:
We recently got another grant from the Univeristy of Alberta, so we (the PL club) have order a bunch more equipment.
The first of that shipment arrives tomorrow morning, kettlebells from 8-50kg…should be fun.
You jammy prick!!
Gonna show us the vids from your comp btw?[/quote]
I’m still waiting on the video from a training partner, I’ll post it as soon as I get it.
One Arm Kettlebell Swings
16/35x30x3 sets
24/53x50
Turkish Get-Ups
Alternating KB OHP
Renegade Rows
Side Planks
Bench Press [Med. grip +band/kettlebells]
Bar + 16/35 (2) = 52/115x12x4 sets
Nothing structured for GPP, we just got the kettles in today so I went in and played with them for 1.5-2 hours, hopefully I’m not sore for squats and deadlifts tomorrow.
These are going to be an awesome conditioning tool, and “crazybell” KB bench is very tough, my medial/anterior delts were quite sore afterwards.
Saturday, Week 2 Day 4
Deadlifts [Sumo w.40lbs chain +belt]
75/165x5
125/276x4
155/342x3
185/208x2
…add belt…
215/474x2 (514)
235/518x2 (558)
Romanian Deadlifts [Conv. w.6inch deficit -no belt]
120/265x10
140/209x8
145/320x8
150/331x6
Reverse Hyperextension [0.5-1sec pause a top]
Bodyweight + 30/66x12x3 sets
Seated Dumbbell Shoulder Press
70lbsx10
75lbsx8
65lbsx6
Dips
Bodyweight + 111lbs (316lbs) x 7,7,6,4,1 =25 total
Close Grip Seated Cable Rows
120lbsx12
140lbsx12
130lbsx12
Single Arm D Ring Pushdowns
100lbsx15
85-80lbsx11-4
80lbsx15
Dumbbell Rear Delt Raises
25x15
20lbsx15x2 sets
Got a little behind here, it’s exam time again so I’ve been busy. Missed posting a few workouts…but here is Saturday’s.
Was pretty happy with today, deadlifts felt easy…can’t wait to get some more lbs on the bar. RDL’s from a 6" deficit are rediculous, my back was pretty much paralell to the floor at the starting position…amazingly these didn’t aggravate my SI joint at all, needless to say I was pretty happy with that, will look to up the weight on these next week.
I’ve decided to go against what the rest of my club does and do reverse hypers with lower weight and no momentum and try to pause the weight at the top, I feel them a lot better this way and can’t help but think they’re more effective. All in all good session, I’m quite happy with the dips as well.
Monday, Week 3 Day 1
Single Arm Kettlebell Swings [per side]
20/44x50x2 sets
Single Arm Kettlebell Windmills [per side]
12/26x10x3 sets
KB Russian Twists
20/44x10x2 sets
12/26x20
Just ran in for some quick energy system work and core after an exam, training tomorrow.
Great job bro-you are pretty strong-When is your next comp?
[quote]Alpha wrote:
Great job bro-you are pretty strong-When is your next comp?[/quote]
Appreciate it, it may be August 22nd, we’re hosting Western Canadians but I may end up doing most of the meet organization for that so my next meet may be as late as September/October.
Tuesday, Week 3 Day 2
Squats [Raw +belt]
75/165x5
125/276x4
165/364x9x2 sets
180/397x2
Bench Press
75/165x5
95/209x4
112.5/248x3
127.5/281x2x3 sets
Kettlebell Lunges [KB’s in rack position]
16/35x6
20/44x6x3 sets
Lat Pulldowns [WG]
140lbsx10
150lbsx10
160lbsx10
150lbsx10
Kroc Rows
110lbsx14
110lbsx10
Dumbbell Hammer Curls
45lbsx15
40lbsx12,10
Single Arm DB Preacher Curls
30lbsx8x3 sets
Incline DB Flyes
25lbsx20x2 sets
Squats felt fluid today, I was definitely getting lazy on a few reps in the last two sets, because of that my hips ended up shooting up fast but effort wise I had 5+ reps left on both sets.
Bench felt alot slower than I would of liked but everything else went well…first time doing KB lunges and they felt great, its good to start doing some unilateral leg work, biceps etc. again, hopefully I can lean out and put on some size this spring/summer.