Sorry mate. I think it was because I went to him very early on. Or at least early compared to how long i would previously leave a sore or injured area. I must be getting wiser as I get older.
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Holy shit man that’s great
Thanks mate, I must admit it does feel really good to be progressing and getting stronger. I know people talk about success breading success and thats what this feels like right now. It’s like the stronger I get the easier it seems to feel to get even stronger.
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dude same, crazy stuff
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Ok so I have finally signed up for my next powerlifting meet. Actually I should technically say signed up for my first proper meet, given the one I did last year was a novice comp. I will be doing the GPC VIC states in May. This means that after this week I have 10 weeks to get stronger and prep for the meet. Took me a fair bit of procrastination before I actually signed up but now it’s done I’m looking forward to running a prep and seeing how the comp goes.
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Niiiiiiiice. Given all the work you have put in, you have some kind of idea what sort of numbers you will be going for?
No idea yet. I know they will be more than last time. I’ll run another intensity block for 4 or 5 weeks and then a short peak. I’ll ha e a better idea of what numbers at the end of that block.
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Dam. I’ll see u at the next one unless I can make some time to come support. Where is?
It’s at PTC headquarters in Frankston. There is another comp later in the year, October I think.
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Awesome news Rob, both the bicep and the meet. I’ll start preparing popcorn and beer.
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How far away is that for ya
1 hour drive from Willy
I’m bout the same I think having to cut thru or around the city.
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Good news man, love to see guys on here competing
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I am going to bench tonight and I am already excited about it !!
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Thursday 20th Feb - week 3
Bench
Plan was to work up to comfortable weight and just do some reps
Started with some exercises the physio game me to do and then went onto bench.
Bar x 12
65 x 5
85 x 3
95 x 3
105 x 3 (231 lbs) little slow
95 x 3 felt easy
95 x 3 felt easy
called it there, no shoulder pain or pec or bicep. Happy
Squat
Bar x 10
65 x 5
85 x 3
105 x 3
122.5 x 8 x 4 sets (270 lbs) RPE - 8, 8, 9, 9
I was a little worried about these going into the gym tonight. The 117.5 from last week felt heavy so adding 5kg and the extra reps I did on Monday was going to make this interesting. Quads were sore !!! Lungs were nearly exploding; that was hard work. Had to take long rests on these.
These actually went better than I thought they would. Reps got a little grindy towards the end but got them all done.
Row
87.5 x 8 x 4 sets
These were a little loose
Pull up
8 x 3 sets
SS plank
60, 60, 45
Finished off with some isometric bicep work that the physio gave me.
All up pretty happy. Bench went well and I didn’t push it too hard. Squats were intense but that is part of the plan. Looking forward to deload next week.
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Friday 21st Feb - week 3
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
145 x 3
157.5 x 6 x 5 sets (347 lbs) - 7, 7, 7, 8, 8
Solid pulls, not super fast but no grinders
Squat 310
Bar x 10
65 x 5
85 x 5
107.5 x 6 (237 lbs) sets RPE 8
107.5 x 6 RPE 8
107.5 x 5 RPE 9
107.5 x 5 RPE 9
Only 5 reps on the last 2 sets. Reps were getting a bit ugly so called it 1 rep short. Quads are sore AF now.
Bench
Bar x 10
65 x 5
85 x 5 x 3 sets (187 lbs)
Took these slow and they felt ok.
Db row
35 x 10 x 5 sets
10 breaths between sets, close to puking by the end !!
Really good session tonight. The rest of the crew were there tonight so the vibe was excellent . Told the crew I will be competing at VIC states and found out 2 of them are competing too. @MarkKO Had a brief chat with them about whether to use wraps or not and the guys have agreed to help me try some out next week. This will be interesting !!
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Wraps is more fun. Enjoy
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So that is week 3 done and next week will be a mini deload. My whole household seems to be sick at the moment, kids are sniffing and sneezing and wife has sore throat. I am really hoping I can avoid the germs but it’s probably unlikely.
Will work with coach this week on putting together the plan for the next 9 weeks after the deload. Looking forward to peaking and seeing where I am at but also already feeling a few nerves about competing proper.
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Leg and back doms is real tonight !! Tomorrow will be interesting!
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