Do you know your attempts yet?
1st 2nd 3rd
Squat 157.5 172.5 185
Bench 97.5 107.5 115
Deadlift 177.5 200 210
Are the planned attempt atm.
Not sure about the third attempts on squat and bench though. The 2nd attempts were what I did on my skill evaluation two weeks ago and they felt pretty good.
32 W3D1
Morning Weight: 74.3kg
- Squat
87.5kg x 3
105kg x 3
2 x 122.5kg x 3
5 x 140kg x 2 (belt)
2a. Bench
57.5kg x 3
70kg x 3
2 x 80kg x 3
3 x 92.5kg x 2
3 x 97.5kg x 1
2b. Face Pull
5 x “30” x 15
- Leg Raises/Ab Wheel/Ab Pulldown
2 x 10/10/“30” x 10
Much better than Fridays session. Warmed up a bit better and wore my sleeves so the knee wasn’t bugging me. I tried a pretty wide stance for squat and it actually felt pretty strong but I’ll need to video it to check depth.
32 W3D3
1a. CG Bench
57.5kg x 3
70kg x 3
2 x 80kg x 3
5 x 92.5kg x 2
1b. Band Rear Delt
5 x 15
-
Deadlift (OH Grip)
102.5kg x 3
2 x 125kg x 3
2 x 145kg x 3
5 x 155kg x 2 (Mixed on last three sets) -
Hyperextensions
5 x 15
Solid workout. Got it all done in 45 minutes.
32 W3D5
-
Squat
87.5kg x 3
2 x 105kg x 3
2 x 122.5kg x 2
3 x 132.5kg x 2 Vid (belt) -
Bench (feet up)
57.5kg x 3
70kg x 3
2 x 80kg x 3
4 x 87.5kg x 2 -
Plate Twist/Ab Wheel (all in one big set)
3 x 15kg x 12/bw x 12
Video was to check if depth was fine with a slightly wider stance. Doesn’t seem like it’ll be an issue.
I might have to sleep at a friends house after the meet to avoid getting home in the middle of the night, since my flight won’t start until 5pm.
32 W4D1
-
Bench
57.5kg x 3
2 x 70kg x 3
2 x 80kg x 2
4 x 87.5kg x 1 -
Deadlift
102.5kg x 3
2 x 125kg x 2
4 x 145kg x 2 -
Standing Ab Wheel
bw x 5
bw x 6
Getting really close now. Last workout will be tomorrow.
I was pleasantly surprised by the ab wheel since I’ve only ever done one standing before. I actually failed my first attempt at a second set, so I guess that shows how important getting tight is.
32 W4D3
-
Squat
87.5kg x 3
2 x 105kg x 3
3 x 122.5kg x 2 -
Bench
57.5kg x 3
2 x 70kg x 3
3 x 80kg x 2
If anyone is bored tomorrow my meet will be streaming here
http://www.ustream.tv/channel/tsk-cup-2012
It will begin at 5pm danish time, so 4pm GMT.
I will probably be one of the last lifters, since I’m lifting together with the women and 66kg class.
Go kill it
Go hard, mate!
You can do it!!!
tweet
Meet results
It’s not going to be a big recap since I just got home from the meet at 3AM due to some accommodation problems, so I had to take a 3.5 hour train ride home and then a 1 hour walk to get back to my own place, so I’m pretty damn tired now. It should be pretty obvious which lifts were easy and which lifts were hard.
Weighed in at 72.2kg
Squat: 157.5kg/172.5kg/180kg
Bench: 97.5kg/107.5kg/(112.5kg)
Deadlift: 177.5kg/200kg/(210kg)
So ended up with a 487.5kg total, which is enough for a silver ranking, which means I’m now allowed to enter equipped nationals if I feel like it.
Squat attempts are at 8:20, 20:20 and 32:45 here
http://www.ustream.tv/recorded/27241271
Bench is at 8:45, 19:10 and 28:55 here
http://www.ustream.tv/recorded/27242368
Deadlift is at 59:50, 1:09:20 and 1:21:00
http://www.ustream.tv/recorded/27242368
At 1:30:40 there’s a fantastic FDB during the award ceremony (although I must admit I didn’t look as swole with my shirt off as I would have hoped)
Here all the lifts are in one video. Much worse quality though
Compared to my last meet I added 37.5kg to the total while my bw decreased by 8.6kg.
Question - both you and Ben Rice pull sumo in competition, but sometimes do some conventional pulls in training. What do you feel they give you? Just wondering if the whole “wide builds narrow, narrow doesn’t build wide” Louis Simmons quote regarding squats applies to deads as well.
Or maybe it’s just a Sheiko thing
[quote]MaazerSmiit wrote:
Question - both you and Ben Rice pull sumo in competition, but sometimes do some conventional pulls in training. What do you feel they give you? Just wondering if the whole “wide builds narrow, narrow doesn’t build wide” Louis Simmons quote regarding squats applies to deads as well.
Or maybe it’s just a Sheiko thing[/quote]
I never pull narrow. I just don’t always write sumo lol. Sorry for the confusion.
A1. Pull-Ups
10 x bw x 5
A2. Pause Dips
10 x bw x 10
B. BB Curl
6 x 20kg x 20
C. Pushdowns
A million sets with different bars and stuff
A. Ghetto SSB Squat (Fat Gripz and straps)
50kg x 6
80kg x 6
100kg x 5
120kg x 3 Vid
140kg x 2 Vid
B. Romanian Deadlift (toes raised)
50kg x 12
80kg x 10
2 x 80kg x 20
C. Snatch Grip Deadlift
80kg x 5
110kg x 5 Video
D1. RFESS
3 x bw x 20
D2. Calf
3 x bw x 30
That turned out to be a hard squat variation. I really need to start doing some more romanian deadlifts. I had a hard time getting into a proper position for the SGDL and the bar hit my dick every rep, so I’m not sure if that’s a keeper.
Shoulders + squat
28-11-12
A. Klokov Press
20kg x 10
30kg x 5
40kg x 5
2 x 50kg x 5
40kg x 7
30kg x 10
B. Lean Away Laterals
3 x 11kg x 10
C. Incline Laterals
2 x 5kg x 15
D. Band Rear Delt
3 x 15
E. Shrugs
60kg x 10
100kg x 10
130kg x 10
160kg x 5
190kg x 5
210kg x 5
F. Squat (loose suit + wraps)
180kg x 2
200kg x 1
A nice amount of cheating on the shrugs.
Trying on a suit was a lot of fun.
29-11-2012
A. Front Squat
20kg x 8
20kg x 5
50kg x 5
3 x 80kg x 8
Starting nice and easy since I haven’t done these for a while.
B. Bench Press
50kg x 5
80kg x 3
10 x 90kg x 3
C. Dips
3 x bw x 10
D. Simultaneous Fat Grip Hammer Curls
3 x 11kg x 15
Squeeze it!
E. Plate Twists
3 x 15kg x 16
I’ll start doing more core work. 40 inch waist here I come.
Solid and fast workout. Got in and out in an hour.
30-11-2012
A. Klokov Press
20kg x 8
30kg x 5
3 x 40kg x 8
B. BB Rows
20kg x 6
50kg x 6
6 x 70kg x 6
70kg x 12
Each rep from a dead stop.
C. Pull Ups
bw x 7
bw x 5
bw x 6
D. Romanian Deadlift (toes elevated)
50kg x 10
3 x 80kg x 20
Then I tried on a tighter squat suit. No squatting though.
01-12-2012
A. Squat
20kg x 8
20kg x 5
50kg x 5
80kg x 5
110kg x 3
6 x 140kg x 3
Easy but slow.
B. Incline Bench
20kg x 8
3 x 50kg x 8
C. Rope Pushdowns
3 x “10” x 20
D. Calf Raises
3 x bw x 30
E. Side Bends
3 x 31kg x 15
The deadlifting yesterday was heavier than planned, so the speed suffered a bit. Bar felt good on my back though.