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
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.
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.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
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!
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.
You don't have to wear gear just because it's available. You know that, right?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
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.
Quote:
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.
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.
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.
The bent over rows are alot stronger than my benching for sure, last year I only had the chance to Bench with a barbell about a dozen times or so, due to a poor setup and lack of spotters. My bench press should shoot up pretty fast just by the fact that I can train it regularly now, I' hoping for 275 raw in November.
I don't think the rows are alot stronger than my other lifts though? - Squats, Deadlifts, and Bench Presses are light at the moment, will ramp up the weights in the coming weeks as I prepare for the meet.
A week or two I understand for restorative purposes, but you've been/will be lifting light for longer than that, won't you?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
A week or two I understand for restorative purposes, but you've been/will be lifting light for longer than that, won't you?
It's starting to get heavier. Deadlifts tonight will be heavy-ish, 319lbs for 3 sets of 6(rep PR), next week 341lbs for 3 sets of 6(rep PR). My deadlift is weird like that, I've never pulled anything over 325lbs for more than a single, but then I pulled 440lbs pretty easy.
So I'm actually doing similar percentages of my maxes on each of the 3 lifts, but the deadlift seems heavier, as I've just never worked with these weights before.
Quote:
Originally Posted by Alcoholiday
b/c he's afraid of having a heavy bar in his hands or on his back.
Actually it's 297lbs this week, 319 next week, and 341 the week after.
26/03/08 Wednesday
Deadlift Day
Deadlift
143lbs x 6
231lbs x 4
286lbs x 2
385lbs x 1
297lbs x 6(3 sets)
Speed Squats
165lbs x 3(8 sets)
165lbs x 3 - after long rest, timed it 4.2 seconds!!! speed PR
NG Seated Cable Rows
79.2lbs x 6
138.6lbs x 10
138.6lbs x 7
158.4lbs x 5
138.6lbs x 6
Dumbbell Rows
65lbs x 10
80lbs x 10(2 sets)
Comments:
-Deadlifts went well, hit an easy single of 385lbs before doing sets
-I did my usual 8 sets of speed squats, and I noted that they seemed to be getting faster
-I decided to do another set with the others(maybe 5-10 mins after previous set) as I was timing their sets, and I got 4.2 seconds! last time I timed speed squats I got 4.6 seconds(for about 5 sets in a row), so my speed has improved alot which is awesome. I'll up it to 176lbs next week, and see how fast I can get, should still have good speed I think.
-Tim's sets were mostly 4.2-4.4 seconds, but he did a killer 4.0 second set
-I'm going to drop cable rows on wednesdays, and put in one arm dumbbell rows instead - might do some seated rows on sundays, after bent-over rows
-Did some light dumbbell rows, haven't done them in ages, just playing around, I can't remember what sort of weight I can do on these, but I'll go heavier next week, as I won't be doing seated rows
Bench Press
44lbs x 15
110lbs x 6
143lbs x 4
187lbs x 2
209lbs x 1 PAUSED Paused PR!
220lbs x 1 PAUSED Paused PR!
187lbs x 6(3 sets) Rep PR
Board Press(3 boards) paused last rep of each set
220lbs x 6
220lbs x 5 - fuck, I can't count, thought this was six, but apparently not
NG Lat Pulldown
140lbs x 12
140lbs x 10(2 sets)
Comments:
-Nice workout today, looks like I have gotten stronger on the bench, the two paused PR's went up easy, sweet, I must be good for 242 touch and go now
-Rep PR, not too hard at all, I'll up the weight next week for another
-They were planning to put me in a bench shirt today(cool!) it was a 46 Titan NXG Fury I think, so a loose one just to see what a shirt would feel like - to get an idea of how loose that would be on me, Frank S is buying a size 44 at like 215lbs, I was going to get into a 46 at 183lbs lolz
-Ended up another one of the guys trying it out(first time in a shirt too), so I'll get to put it on next week(loose, so probably wont give me anything at all - just to feel what a bench shirt is like before i get something tighter on later down the track)
-Couple of the guys getting the bench shirts on today, hehehe pretty damn funny to see, especially with all the jokes that get made "Steve pull it[the shirt] harder!" etc...
-Also got all the parts for my new computer which is fucking sweet, installing OS on it as we speak....
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