Simon's Log

[Simon C]

16/03/08 Sunday

Squat Day


Squat
44lbs x 6
110lbs x 6
165lbs x 4
209lbs x 2
286lbs x 1
214lbs x 6(4 sets)

Bent-over Rows
198lbs x 6(6 sets)

Rope Triceps Pushdown
60lbs x 15
60lbs x 12
60lbs x 15(2 sets)

Comments:
-I decided to go 6's on rows for some reason, they were easy so I did 6 sets. I'll try for 4x8 next week. I think I'll be repping 220(100kg) pretty soon.
-231lbs squats next week for 3x6

[Simon C]

I'm not sure exactly what numbers I'd like to hit in this June comp, but 4 weeks out I'd like to hit a 242lbs raw paused Bench press, a 363lbs raw Squat w/ belt, and a 484lbs raw Deadlift w/ belt - so a 1089 total raw. Then train with gear(suit and shirt) for 4 weeks before the meet, the gear will be loose probably, just some old stuff the club has, and I wont be that great at using it in that time period, but it should still give a decent boost to my numbers, but I really have no idea, it could get me as high as 1200 total(although probably not), or it might only give me another 50lbs on the total. This is just a practice comp anyway, I'll hit much, much bigger numbers in November.

[Alcoholiday]

Originally Posted by Simon C

I'm not sure exactly what numbers I'd like to hit in this June comp, but 4 weeks out I'd like to hit a 242lbs raw paused Bench press, a 363lbs raw Squat w/ belt, and a 484lbs raw Deadlift w/ belt - so a 1089 total raw. Then train with gear(suit and shirt) for 4 weeks before the meet, the gear will be loose probably, just some old stuff the club has, and I wont be that great at using it in that time period, but it should still give a decent boost to my numbers, but I really have no idea, it could get me as high as 1200 total(although probably not), or it might only give me another 50lbs on the total. This is just a practice comp anyway, I'll hit much, much bigger numbers in November.

cheater.

[Simon C]

18/03/08 Tuesday

Speed Bench Day


CG Board Press
165lbs x 8(3 sets)

Speed Bench Press(3 bands)
88lbs x 3(4 sets)
88lbs x 3(4 sets) - CG

Hammer Curls
50.6lbs x 8(3 sets)

Side Bends
65lbs x 12

Decline Sit-up
Bw x lots(2 sets)

Comments:
-I came pretty late(20 minutes) to training today, so I did speed bench after this time
-Hammer curls felt pretty heavy, my form wasn't the strictest on them, I'm going to go lighter next week
-I have a new master plan now, basically: dropping to 165? - fuck that!

[Simon C]

New plan:

Compete at the 181lbs weight class, aim for 1220lbs total(minimum - more like 1300) for a national sub junior total record(currently held by Richard Hozjan) in Nov 29 comp. Also compete in June 14 comp, as a practice comp as a 181lb lifter haha, I'll have to lose 2lbs or something.

[Alcoholiday]

you change your plans a lot. hehe

[Matthew]

Ya, what's with that.

You don't have to wear gear just because it's available. You know that, right?

[Simon C]

Originally Posted by Alcoholiday

you change your plans a lot. hehe

Yes, but my new plan is better!

Originally Posted by Matthew

Ya, what's with that.

You don't have to wear gear just because it's available. You know that, right?

Yes, but I want to lift more weight and be competitive.

[Matthew]

I thought the first one was for fun.

Don't you want at least one raw comp first?

[MindPower]

Getting fat are we Simon?

[Simon C]

Originally Posted by Matthew

I thought the first one was for fun.

Don't you want at least one raw comp first?

No, its a practice comp. I have to practice using gear too, so I can get more out of it, and use tighter stuff in november.

I did want to do a raw meet first, but it's a waste of time for me now, since I'm on a timeline - lift as much weight as possible at Nov 29 to break a national total record of 1210lbs.

Originally Posted by MindPower

Getting fat are we Simon?

Haha no...

But the 181 total record(sub juniors) is much cooler hehe, currently held by the guy who has now been the country's top lifter for like 3-4 years in a row, and hasn't been beaten since.

[Simon C]

19/03/08 Wednesday

Deadlift Day


Deadlift
143lbs x 6
209lbs x 4
275lbs x 2
341lbs x 1
275lbs x 6(4 sets)

Speed Squats
165lbs x 3(8 sets)

NG Seated Cable Rows
138.6lbs x 10(3 sets)

Comments:
-Everything good today - had a sniff of some nose tork, hehe that stuff wakes you up!

[Simon C]

22/03/08 Saturday

Bench Press Day


Bench Press
44lbs x 10
110lbs x 6
143lbs x 4
187lbs x 2
209lbs x 1
176lbs x 6(3 sets)

Board Press(3 boards)
209lbs x 6(3 sets) paused last rep of each set

NG Lat Pulldown
160lbs x 10(2 sets)
160lbs x 9

Hammer Curls
33lbs x 12(3 sets)

Prone Hold
some dumbbell x 40sec

Comments:
-Weights getting moderately heavy now, which is good, going to peak up for June 14 meet
-Not sure what's happening with equipment though, I'll use a belt and knee wraps and wrist wraps for sure, but I might just do it in a soft suit with no shirt. I don't think I'll be buying any gear before this meet anyway, so if I do suit/shirt up I'll use a spare one from the club.
-Training at Windy Hill tomorrow, regular gym closed.

[Simon C]

23/03/08 Sunday

Squat Day


Squat
44lbs x 6
110lbs x 6
154lbs x 4
220lbs x 2
286lbs x 1
231lbs x 6(3 sets)

Bent-over Rows
198lbs x 8(4 sets)

Rope Triceps Pushdown
90lbs x 12
120lbs x 12(2 sets)
150lbs x 8
120lbs x 12

Skull Crushers
44lbs x 10
66lbs x 9
66lbs x 8
66lbs x 10

Comments:
-Rows were good again, I think I'll push it to 209lbs next week, I don't feel like going above 8 reps haha
-I got 8 reps with the rows, I'm happy with that, but I know I could have gotten 10, but that's not how I'm training.
-Squats 247.5 next week 3x6
-Trained at windy hill gym, so the weight is different on the rope pushdowns, it was heavier than last week, but not by that much haha.

[Alcoholiday]

Originally Posted by Simon C

-I got 8 reps with the rows, I'm happy with that, but I know I could have gotten 10, but that's not how I'm training.
[/color]

hahahaha

[Simon C]

Originally Posted by Alcoholiday

hahahaha

Hehehe, I knew you'd like that one.