Deads
1st. 200kg - easy, 3 whites
2nd. 215kg - easy, 3 whites
3rd. 227.5kg - barely got this off the floor lol, 3 reds
20kg PR on squat, Equal PR on bench, 5kg PR on deadlift. Went 7/9 lifts for the day, enjoyable first meet.
Squats were great, I'm sure I had more left in the tank for those. Ended up with the exact total I predicted, but with 5kg more on the squat, and 5kg less on the deadlift, all good.
Pushed the last deadlift to a pretty high number as my second attempt was really good, 227.5kg = about 500lbs, plus 552.5kg would have been an unofficial national sub junior total record.
Not today haha, probably had 220kg-222.5kg in me, but 5kg makes a big difference at the limit!
3rd bench just went pear shaped, more practice with my shirt should fix this up, pretty much my signature bench press fuck up lol.
I won my class, as the sole competitor in the 82.5kg class and got most improved lifter(from 0 to 540 I guess haha). I was 3rd on wilks at the competition, two 125kg lifters were ahead of me. Gives me a 6th national ranking within the 82.5kg class. Also qualified for the open nationals, junior nationals, and sub-junior worlds.
Making weight was easy haha, I lost too much weight. This is good, I could have gotten to 79kg probably with sauna time. Means I can afford to gain 3.5kg, and still be able to make weight.
Now for my next competition, likely on Sept 13 at the same location, another local competition. Got to start thinking about goals for then, want to total close to 600kg.
I'll have to wait for any pics and vids as I grab them off people who took them, but I should have it all within a couple weeks at least haha.
I'm gonna sit on my ass until next Saturday, although I might go to the gym on Wednesday for some ridiculously light stuff, and to get pictures of the meet from people.
I'm thinking these goals should be fine for a meet on September 13:
So after hitting sep 13 goals, these goals would gain me a new bench record, and break my own squat, dead, and total records. And I'd total "A Grade" on the IPF grading scale.
There was this fairly big guy. 90-100kgs, a Russian guy with an accent and everything. Who called himself "the axe", he even got the announcers to call him "the man only known as, the axe" LOL. Funny thing is, he lifted shit all hahahhahaha!!!!
If that's what being "the axe" means, I don't wanna be no axe!!!
The comp was a real confidence booster, especially with the squats, it's made me raise my end of year goals even higher.
This week is going to be boring as hell, only going to the gym once to let me recover from the meet, plus I got 2 exams, at least I'm still thinking about the meet, so won't think much about exams at all
I'll be back in the gym Wednesday for some very light(not speed work, just light) training, 110kg deads, 75kg squats, 65kg bent-over rows, and some hammer curls, you know, for my gunz.
Then back into normal training on Saturday, although will still be light. Then will have to confirm September's meet, and plan a training cycle for that, it's about 11.5 weeks of training away, so probably start a 10 week cycle to peak for that meet.
Okay I've drawn up my 11 week cycle for my next meet, as an attached excel file. The exact numbers will vary a bit from that, but hopefully not too much!
I think bench especially needs to be trained so much differently with gear, and remember.. my shirt is ipf legal so its not some double ply only think. raw 3-4-5-6 boards learning to lock the weight in the right spot, and lots of tricep work. If I tried to do a 10rm or whatever in my shirt i wouldn't be near touching.
Nice meet, Simon! Yeah, I'm a little late to your party...
Haha, Thanks!
Quote:
Originally Posted by Frank.S
.. sold on linear periodization?
I think bench especially needs to be trained so much differently with gear, and remember.. my shirt is ipf legal so its not some double ply only think. raw 3-4-5-6 boards learning to lock the weight in the right spot, and lots of tricep work. If I tried to do a 10rm or whatever in my shirt i wouldn't be near touching.
I think I've said this before, I do board work twice a week! 2 board, 3 board, and sometimes 1 board, I don't think I have much of a need for 4 board at this point though(our boards are big phone books )
Assistance work isn't cycled the same, and drops off towards the last 2 weeks of training. Speed work isn't cycled like that either.
Linear periodisation is a big part of it, but it's more of a hybrid system with the assistance work and the speed work. I think the way we train at my club is way easier on the body than intensity based(Westside) and volume based(sheiko, etc) stuff, and its a good middle ground between the two, works really well, and in the long run my body will be much less beat up!!!
Also, my coach brought in chains to the gym! So might try some speed squats/deads with those!!!
the more high board work, the better. Dont even use it as something that brings up your strength, use it as something that brings up your technique in the shirt. By that i mean make sure every rep is locked out in the right spot.
Right now im just in love with the metal militia bench template LOL 50lbs increase in my bench in 3 or 4 weeks just changing a few things.
Okay I've drawn up my 11 week cycle for my next meet, as an attached excel file. The exact numbers will vary a bit from that, but hopefully not too much!
Looks interesting, Im assuming the reps/sets are Prelepin based??
also thought you would have had more work with higher percentages, and maybe 2 mini cycles in 11 weeks, but hey I dont know what I'm talking about so i'll shut up
Get stuck into it
Yeah it is loosely based of prilepins, I didn't look at prilepins chart writing this up though, I looked at Tims cycle and modified it. It's based a bunch of similar cycles that have been modified, but originally prilepins table was used to get the numbers when my coach drew up the first version of it, he actually handed me a copy of prilepins when I started there.
My percentages are a bit higher, but I'm aiming for bigger improvements than Tim, as I'm much less advanced and more or less still in the beginning/intermediate stage, and can aim and achieve much higher relative to my current numbers.
We'll see how good my number were, I'll certainly have to adjust them a bit. That 140kg for 3x6 on squats with only a belt looks interesting!!! After I run this full cycle, then I can plan my future cycles off that, rather than somebody else's cycle, which will always differ slightly. I should be able to use the percentages I get from this cycle(what i actually do, not what is written) and with minimal changes use that for a few more cycles.
The last 5 weeks is where it gets heavy. More work with higher percentages and I'd peak early(or have to do 2 cyces), plus it would be much harder on the body. If you remember I usually warm up to a heavy single before doing my main sets in the lighter weeks, and then drop off that warm up single when it starts to get heavy in the last 4 weeks or so.
11 week cycles are much longer than the westside type 3 weeks heavy, 1 week deload type thing - which can be good if you are killing yourself in the gym every session. But if I had say 14 weeks, I might do one 6 week cycle(raw), and then an 8 week comp cycle.
Deadlift
143lbs x 6
242lbs x 4
341lbs x 2
242lbs x 6(3 sets)
Speed Squats
44lbs x 3
143lbs x 3
176lbs x 3(7 sets)
NG Seated Row
45kg x 12(3 sets)
Comments:
-First day back, took it easy and went light.
-Went fast on the speed squats though, felt a little bit sore last few sets and a bit after, but thats gone now
-Light stuff Saturday and Sunday, and then into next meet cycle on tuesday
-Watched the videos of my lifts today, which is where I got my avatar(215kg/474lbs deadlift) hah, waiting on pictures should get them this weekend!
sweet, i just saw my lifts of my comp (ill upload them eventually) and some things stood out to me form-wise that im now working on-its good to see comp lifts.
-I squat pretty damn deep, It's unbelievable that anybody could give me a red light on depth, I'm like 3 inches below depth lol, 3 inches below IPF depth! - that trainee ref gave me a red, was being assessed on his reffing then, I think he failed the refs exam...
-I really didn't pull long enough on my last deadlift, Fuck! I should have given it a good long pull, I got it off the floor, and then it wasn't moving so i just dropped it, damn!
My form was actually pretty good Squats all looked solid, and the record is only 212.5kg, its mine in September hah! Total record is 550, mine too hah!
You should put your vids on youtube Frank! I will post mine(except that last deadlift ), just gotta edit them all into one file, and put some titles in and stuff.
there is not point squatting lower then you have too. imo the best squat is just at legal depth because then you can have tighter gear + use more weight etc. My squats are just legal and i do that on purpose because i can more more weight then sinking them lol.
Form looks good i think you would be better off breaking the lift with your hips and not your knees, you will sit back more and be able to fire through the middle sticking point.
and got most improved lifter(from 0 to 540 I guess haha). I was 3rd on wilks at the competition, two 125kg lifters were ahead of me. Gives me a 6th national ranking within the 82.5kg class. Also qualified for the open nationals, junior nationals, and sub-junior worlds.
Linear Mode
