Deads:
70kg x 3 (x2)
120kg x 3
140kg x 3
160kg x 3 Add belt
185kg x 3
205kg x 3
Reverse band: Medium band
230kg x 1
250kg x 1
270kg x 1 (x2) bands off
160kg x 5
Shrug:
100kg x 15
120kg x 15
130kg x 15
Front squat holds:
160kg x 30 secs (x3)
Comments
Meh. Average session is average. Deadlifts felt horrific today - even the 120 felt heavy in the hands - will keep my eye on the sessions this week and make sure I dont over-do it.
Ready to change some of the movements about now too - couple more weeks to go.
foam roll
t-spine, hip flexors
shoulder dislocates
Bench:
Bar x some
60kg x 3 (x2)
80kg x 3
100kg x 2
110kg x 2
122kg x 1 (x4) <~~~~big PR
Chins:
10kg x 50
Floor press:
70kg x 5
90kg x 3
105kg x 3
115kg x 3
125kg x 3
130kg x 1
Is, Ys, Ts:
5kg x 12, 10, 10
Comments
Great session tonight - pressing felt very good - was only meant to do 3 singles, but they felt ok so added another in for good measure. Missed this weight in my comp in Nov - so very pleased with this.
Chins were tougher than expected - same weight next week, then back to higher reps with BW. Vid to follow.
Cheers Jowwee - I failed the same weight at the comp - I only pressed 120! Hoping for 130 when I re-test!
Week 10; day 3
basic warm up
MP:
Bar x 10
40kg x 5
60kg x 3
70kg x 3
77.5kg x 3
CGBP: Fat gripz
60kg x 5
80kg x 3
90kg x 3
100kg x 2
110kg x 2 (x4)
1 arm row / Band pushdown:
40kg / Heavy band x 15 (x3)
Comments
Done. Busy tonight so had to cut things a little short, not ideal benching twice in 2 days, but I have the physio tomorrow for the knee assessment - so wanted to put legs off til after that.
Deads:
Bar x some
70kg x 5 (x2)
120kg x 3
150kg x 5
170kg x 5
190kg x 7
Reverse bands: Medium bands
230kg x 1
250kg x 1
260kg x 1
275kg x F
250kg x 2
Speed deads:
170kg x 1 (x6)
Comments
And that was that, last deadlift session before a deload and re-test…nothing spectacular, but some solid work nonetheless - worked on getting much tighter at the start…my hammys certainly felt it.
Let the hips get away from me on the 275 - thats there though, just got to nail the tech.
Bench:
Bar x some
60kg x 5
80kg x 3
100kg x 2
110kg x 1
120kg x 2 (x4)
floor press:
60kg x 5
80kg x 3
100kg x 3
115kg x 2
125kg x 1
130kg x 1
chins:
BW x 50
speed bench:
70kg x 1 (x5)
comments
Great work today - bench reps were solid, long pauses - working specifically on engaging the lats. Managed another set on the 120s - so an improvement from last week.
Some impressive deadlifting going on here mate - I reckon you and I are about equal now with our pulling. Apologies if I’ve missed it, but what are your goals for 2012?
Cheers mate - getting there, think you just have your nose in front though!! Although, I am not as ‘jacked’ as you remember haha
Goals…
[quote] Comps - If possible, a regional comp somewhere to qualify for the raw champs (medium term), if not, rinse a 600+ in december (longer term)
Lifts:
Bench - 140 bench (medium term), 180 bench (v.v.long term)
Squat - Healthy knee and get back to 200+ squatting (short/ medium term), Break the 227.5/500 barrier (medium/long)
Deads - 250 pull (medium term), 272.5/600 barrier (long/v.long term)
Overall, I need to break this 600 barrier but I need to be squatting in order to do it - until then I will continue to hit bench/ deads as much as possible. I am undecided on BW at the minute - currently sitting around 96kg…I think 105s might be a little too far to stretch, but we’ll see…[/quote]
wrote this out somewhere but cant remember if I posted them! haha. With the comp - already missed the regional as it was today…so that will depend on the knee health.
Good thing is, I have a sensible plan in place now - so fingers crossed, give it 3-4 weeks and I should be back to free squatting and I can start building from there.
Some good goals to shoot for there. I’d like to nail a 200kg squat this year, maybe a 260 pull and I’ll take what I can get on the pressing movements! Is 105kg the next class up from 93kg in the IPF/GBPF now?
I am around 96 at the minute, so will be aiming for 93s for now…I have the frame to carry 105 - but I guess its a longer term thing - I am only 5ft 11, so have add good weight or I’ll quickly become the blob haha
rehab circuit - TKEs, clams, and some other jazz - lots of sets x reps
SSB:
Bar x 10
70kg x 5 (x5)
GMs:
Bar x 5
70kg x 3
90kg x 3
110kg x 3 (x3)
KB swings/ roll outs:
40kg / BW x 10 (x5)
Comments
This session was harder than it looks - all done in about 40-50 mins, very little rest. Pretty happy overall - squats felt pretty good for a change.
CGBP: fat gripz
60kg x 5
80kg x 3
100kg x 2
110kg x 1
120kg x 1 <~massive PR
125kg x 1 <~ WTF - more in the tank!
MP:
55kg x 5
65kg x 5
72.5kg x 5
1 arm row / Pushdowns: no breaks, just rotate each movement
40kg / Green band x 20 (x3)
Comments
Amazing session to finish off with! Decided to start with benching for a change - felt good, so we went for a max single, pleasantly surprised to see the 125 go up relatively easy…probably 127.5 there, but not much more…high hopes for my regular bench now.
Pressing was much harder, needless to say - reps are still very strict, feet together etc.
Off to London tomorrow, so will just be hitting mobility, light cardio and recovery stuff - wedding saturday too, so wont be training proper again until Monday.
I am around 96 at the minute, so will be aiming for 93s for now…I have the frame to carry 105 - but I guess its a longer term thing - I am only 5ft 11, so have add good weight or I’ll quickly become the blob haha[/quote]
That’s quite a big jump in weight classes, but if you’re walking around at 96kg after a recent period of cutting then I agree that over time you’ll fill out 105 in a lean state if that’s your goal!
Deadlift:
70kg x 3 (x2)
120kg x 3
150kg x 2 add belt
180kg x 1
210kg x 1
225kg x 1
235kg x 1 <easy PR
242.5kg x 1 <~ PR - right at the limit
Box squat: height - parallel
70kg x 4 (x2)
90kg x 4 (x3)
GMs: deadlift stance
60kg x 8 (x2)
70kg x 8 (x2)
front squat hold:
180kg x 20 secs (x2)
comments
HEAVY weekend of booze and shit food - sort of threw a spanner in the works somewhat. Felt slightly rough going into this - but then started lifting and things felt goooood…got a vid of the top rep, isn’t the cleanest but I will take it.
Started the RTS type training too - squats are still light for the knee, the GMs were tough after that lot though.
