Deadlift
143lbs x 6
242lbs x 4
308lbs x 2
341lbs x 6(4 sets) PR
Speed Squats
44lbs x 6
143lbs x 3
176lbs x 3(8 sets)
Dumbbell Rows
105lbs x 10 PR
105lbs x 8(2 sets)
Comments:
-I had some shit food(and a fair bit of it) like 15 minutes before this workout, bad idea haha, felt kinda bloated and shitty
-This is week 1 though, so not going too heavy, although I think this is a PR since last time I only did 3 sets
-I have a split/cut in my hand between 2 calluses at the base of my middle finger, had it for a couple weeks now. It's kinda annoying, for those of you who have had it you will know it just feels like you have a bruise on your hand when deadlifting/rowing, no biggie
-first set of rows a PR too, next week without all the food in my stomach ill do 3x10 I think
I really hate that the U.S. has to write dates backwards compared to most of the world. I was wondering why you were posting a workout from January 5th.
get used to it! this is a must on your way to GFH!
Haha...
Quote:
Originally Posted by pjb923
Nice pulls and rows as usual Simon.
I really hate that the U.S. has to write dates backwards compared to most of the world. I was wondering why you were posting a workout from January 5th.
Bench Press
44lbs x 10
143lbs x 5 ---shirt on(44 titan f6)---
143lbs x 3 no touch
176lbs x 1 touched
209lbs x 1 PAUSED
242lbs x 1 PAUSED PR
264lbs x F paused - miss-groove
264lbs x F paused - miss-groove
264lbs x F touch-and-go - ran out of steam
Overhand Lat Pulldown
100lbs x 12
120lbs x 12
140lbs x 6(2 sets)
Comments:
-Got another(tighter) bench shirt on today, a brand new size 44 titan f6. Still pretty loose(size Frank has I think), getting into a 42 fury next week I think.
-My belt also arrived today, so used it to hold down the shirt, I will train the full 6 weeks before the competition with the belt, so I can practice pushing against it(only for this first comp), for my next training cycle I will only use the belt when the weights get heavier
-Although it was loose, it felt awesome. Unlike the 46 shirt I tried a few weeks ago, this shirt definitely gave me something, I pressed out my previous best touch-and-go bench(using the 46 shirt which gave zero) with a pause, and smoked it so easily. I can feel the shirt definitely made that 242lbs easier, although I hope I am also stronger than last time
-Missed the first and second attempt due to a miss-groove, pressed it over my stomach rather than bringing it back over my chest/head - needed to get my elbows under and drive it straight up
-3rd attempt decided not to try for a pause, and just went for it but I was stuffed from the first 2 attempts, not sure how this attempt looked though
-I look forward to getting a size 42 shirt on, and probably pressing that 264lbs(maybe more ) next week, bench shirts are alot of fun. I will use a 42 for this comp, and maybe a 40 for my next comp if I can touch anything in it lol
-Also I'm getting into a squat suit tomorrow! It is an Inzer Hardcore, not sure what size, but Tim said it will be pretty tight(it was super tight on him when he was 198lbs, so it should be tight on me at 185ish), apparently it will be a bit hard to get on hah, I look forward to it, and maybe some new squat PR's tomorrow(not sure what the plan is exactly, but I'm sure it involves some sort of PR's )
-Should put the knee wraps(i got some new titan THP's) on tomorrow, as well as my new belt!
-Arrrr.... I think I like the equipment
Squat ---suit(31 inzer hardcore) on, straps down---
143lbs x 5
187lbs x 5 ---straps up, belt on?---
242lbs x ?? ---knee wraps on(new titan THP's)---
308lbs x 1
341lbs x 1 PR
385lbs x 1 - bit too high PR
Comments:
-I came 1 hour late to training today! Coach rang me 30 minutes after I was supposed to be there, which then woke me up, and I got there as fast as I could, which was 1 hour late
-I get there and he says "we are going for a 1 rep max i full equipment today", excellent
-Suit was pretty damn tight, competition fit, took a little bit of time to get into it hah, I have bite marks near the crease of my hip/leg haha, cool
-Knee wraps were on pretty tight I think, although I'm not too sure, but my legs are bruised from them... I'm sure my coach could have gone tighter though
-The 341lb squat was probably the fastest squat I have ever done, it felt like about 220lbs raw would feel
-The suit fucks with me a bit, so I couldn't really tell depth that well, so I was a bit short on the 385, meh, I'll get that and more next week. Again the 385 was easy and fast, I could have got it ass-to-grass, plenty more in the tank. I WILL squat 440lbs in this competition in 6 weeks.
-The equipment feels fantastic, 25kg(55lbs) over my raw max felt like it was 55lbs under my raw max.
-Next week should be good, with a tighter bench shirt I'll bench a new PR(hopefully I'll get that 264 and then get 275+), and should push it a bit with the squats next week too, 400+ for sure I think
Squat ---suit(31 inzer hardcore) on, straps down---
143lbs x 5
187lbs x 5 ---straps up, belt on?---
242lbs x ?? ---knee wraps on(new titan THP's)---
308lbs x 1
341lbs x 1 PR
385lbs x 1 - bit too high PR
Comments:
-I came 1 hour late to training today! Coach rang me 30 minutes after I was supposed to be there, which then woke me up, and I got there as fast as I could, which was 1 hour late
-I get there and he says "we are going for a 1 rep max i full equipment today", excellent
-Suit was pretty damn tight, competition fit, took a little bit of time to get into it hah, I have bite marks near the crease of my hip/leg haha, cool
-Knee wraps were on pretty tight I think, although I'm not too sure, but my legs are bruised from them... I'm sure my coach could have gone tighter though
-The 341lb squat was probably the fastest squat I have ever done, it felt like about 220lbs raw would feel
-The suit fucks with me a bit, so I couldn't really tell depth that well, so I was a bit short on the 385, meh, I'll get that and more next week. Again the 385 was easy and fast, I could have got it ass-to-grass, plenty more in the tank. I WILL squat 440lbs in this competition in 6 weeks.
-The equipment feels fantastic, 25kg(55lbs) over my raw max felt like it was 55lbs under my raw max.
-Next week should be good, with a tighter bench shirt I'll bench a new PR(hopefully I'll get that 264 and then get 275+), and should push it a bit with the squats next week too, 400+ for sure I think
I'm still warming up with the suited squats, seriously...
And shit, I slept to 1pm today!, thats ATLEAST 11-12 hours! go me!
The suit is fun, when I had full gear on, there was so much pressure on me, I started looking around for my belt(apparently i look like I'm going to fall over), my coach says "SIMON, what the hell are you looking for" I say "my belt", then "You're wearing it!!!!" DOH!!!
I was told I was walking around like a spring, looking like I had a shitload of elastic potential energy in me hah! walking around like a character from Thunderbirds with the knee wraps on lol
Very nice squats, and you set some good goals for yourself.
Thanks, still nowhere near 415 raw though!
As for the squat goal, well as I was getting the suit off my coach goes "you will squat 200(440lb) at this competition" - that's fine by me!
I'm hoping for a Squat/Bench/Dead of 200/130/220(440/286/484 in pounds), but my coach tells me a 140kg Bench(308lbs) is possible if I can get my triceps strong enough to lock it out.
i have a 46 katana and its the right size for me. Since the katana is thicker its more like a size 44 f6/fury so i imagine the shirt is a little loose on you.
you dont want one toooo tight until you start moving more weight, the only reason i say this is because tight shirts can be a bitch to get weights to touch.. i still havn't touched a rep in mine yet and i have a contest in a couple weeks here.. hah.
It sounds like your suit is a good fit. Equipped squatting is great. I prefer it greatly.
Yeah equipped squatting is awesome, I should go to a max next sunday with it
I'm trying a 42 fury on next week, which should be good, I think I'll need 220lbs to touch on that I'm guessing, the 42 should give my numbers a good boost while still being easy to touch decent weights. My coach said he would like to get me in a size 40 for the November comp if I am strong enough to press out anything I can touch, but I think I'll need alot of weight to touch with a size 40 on! Maybe 140kg or more!!! It would be good if I could touch atleast as low as 130kg in it though...
Speed Bench Press(3 bands)
44lbs x 8 - no bands
44lbs x 3
88lbs x 3(8 sets)
CG Board Press(2 boards)
143lbs x 6
192.5lbs x 6(3 sets) PR
Hammer Curls
39.6lbs x 10(3 sets)
Incline DB Press
50lbs x 15(2 sets)
Triceps Pushdown
70lbs x 10(3 sets)
Comments:
-Picked up another squat suit today, a 32 INZER Champion Suit, this one is for deadlifting, the 31 INZER HardCore is for squatting
-Will use the Champion Suit tomorrow and a belt for a new Deadlift PR, I'm expecting at least 22lbs, so I want 462lbs minimum tomorrow
-Easy PR on the boards, I've got more in me which is good, will need to increase my lockout strength to get better at shirted benching
Deadlift suits are a fairly new thing, most people just use a squat suit to deadlift.
A deadlift suit is just a squat suit designed for deadlifting, so it might give your lower back more support and make it easier to keep your back straight, and wouldn't be as hard to get down to the bar as a really tight squat suit. Never tried one though, so I don't really know.
Deadlift ---Size 32 INZER Champion suit on---
143lbs x 6
242lbs x 4 ---straps up---
341lbs x 2 ---belt on---
407lbs x 1
462lbs x 1 PR ---belt off---
363lbs x 6(3 sets) PR
Speed Squats
44lbs x 6
143lbs x 3
176lbs x 3(7 sets)
Bent-over Rows
209lbs x 6(2 sets)
209lbs x 8
209lbs x 6
Comments:
-462lbs went up very easily, smoothly and with decent speed too. I could feel zero back rounding, and I was solid as a rock through the lift. I could have done this raw, without even a belt. This felt much better than 440lbs did a few months ago!(I could feel slight back rounding, and I was a bit unstable towards the top)
-First time deadlifting in a belt, not too comfortable at the bottom, but it definitely gives support to my core, and kept my back tightly arched through the entire lift.
-The suit was loose as fuck, I got it on in like 1 minute, just slid up(the HardCore was hard to get into, I needed help to get it on), I knew then it was useless. The belt gave me much more than this particular suit. I will have a 31 HardCore to deadlift with next time, a different one though, one that has been stretched a bit(I used a new one to squat in)
-I decided to do rows today, as the other guys were doing them. Now I remember why I don't bent-over row on Wednesdays! I'm fatigued from deadlifting! I think I'll stick to dumbbell rows after deadlifts, and leave BB rows for Sundays as usual.
That looks like one hell of a workout Simon. Huge deadlift PR, squats and rows.
Sticking with dumbbell rows after deadlifts is probably a good idea. There is no way that my back could handle barbell rows and deads in the same day. Maybe I need to start using a belt when I pull.
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