03/09/08 Wednesday
Deadlift ---suit on(fusion)---
65kg x 6
110kg x 4 ---straps up---
155kg x 2
185kg x 1 ---belt on---
200kg x 1
215kg x 2 PR
217.5kg x 2 PR
Speed Squat - suit bottoms, 30 fusion, forgot to bring shorts haha
20kg x 3
65kg x 3
90kg x 3(5 sets)
Speed Bench Press(3 bands)
20kg x 3
40kg x 3
45kg x 3
50kg x 3
55kg x 3
45kg x 3
50kg x 3
55kg x 3
Comments:
-And the ass-kickery continues
-Final deadlift session this was, went well, could have doubled 220kgs too for sure
-217.5kg is a PR for 1 rep, and 2 reps hahahaha, 230kg is within reach!
-Just 2 more sessions left
Bench Press --shirt on(42 f6)---
65kg x 3
95kg x 2
115kg x 1 Paused
130kg x 1 Paused
135kg x 2(2 sets) Paused 1st rep of each set PR --shirt off---
65kg x 6
3-Board Press
110kg x 4
135kg x 2 PR
140kg x 2 PR
Comments:
-Turns out my bench is alot stronger than I thought it was lol, looking to bench 140kg for a 590kg total now
-My coach saw my 130kg, and then told me to go to 135kg for doubles, and it worked well, I was planning to do my work sets at 125kg hah, shit I had no idea
-My shirted technique still needs work, all of the reps came up still though
-Coach pointed out I should try and get the bar lower in my hands, will work on that
-1 week out now, last heavy session of squats tomorrow, light session on Tuesday night
My competition went 175/150/200 for 525kg total @ 82.5kg sub junior, Silver in the bench press(damn!)
Another sub junior in the 75's went 180/125/225 for 530kg total.
A 75er in the juniors totalled 532.5kg.
I'm aiming to total 590kg next week, so that will put me 65kg ahead of my competition, but still 10kg below his bench press lulz...
Some strong guys in the juniors and sub juniors, my class was won with 765kg total by an 82.5kg 18 year old! Junior 82.5kg class was won with 837.5kg!!!
I'll be a junior next year, but if I can qualify, I'd rather go to the open worlds - I'm going to get my ass kicked either way, might aswell be by wade hooper, than by some random east european junior, who will probably never be heard from again, ever. Stepping on the platform against wade hooper would be nuts!
Squat
---suit on(36 centurion)---
65kg x 6
110kg x 3
---straps up---
140kg x 2
---knee wraps on(new THP's)---
170kg x 1
---belt on---
190kg x 1
205kg x 2 PR
Comments:
-I suck at wrapping knees, my coach wrapped my knees for me for the work sets "loosely", which was about 5x tighter than I was getting them hah
-first rep on 205kg sucked, let my chest collapse, rep took ages.
-second rep was better, I attacked it, and it flew up, weight was forward a bit, but it flew up still
-205kg is my opener.
-this was the last heavy session, will do a light session on tuesday, I'm now 6 days out from the meet, time for alot of sitting on my ass
-coach tried a 3-board press with 205kg and failed, so i say "haha, you can't board press what I squat", he replies "yes i can board press what you squat, just not today" lol
Last heavy session six days out, then a light day, then some rest days before the meet.
What constitutes a light day for you? What's the plan?
Your last heavy session is closer to the meet than I thought it would be.
My last heavy squat session was Thursday, nine days out.
I'm doing speed work on Monday. I might do some RDLs after as well.
My last heavy bench session was today (Saturday) though.
__________________
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
Last deadlifts: 10 days out - since deadlifts fuck you up way more lol
Last Bench: 7 days out
Last squat: 6 days out
A light session will be about 3x5 at 50-55% for squats and bench. Not speed work, just cruising.
I'm really only doing this light session as I want to go to the gym and collect some scales from a training partner, so I can weigh myself in the days leading up to the meet, to make sure I make weight.
Also, I'm suddenly getting alot more out of my shirt, not sure why haha.
I'm guessing its the board work increasing my lockout strength, plus technical improvements. Awesome, I wasn't expecting my bench to be going this well! With the strengh increases I've gotten, I might even be able to use my size 40 shirt in november hah, although not jacked.
Some strong guys in the juniors and sub juniors, my class was won with 765kg total by an 82.5kg 18 year old! Junior 82.5kg class was won with 837.5kg!!!
I bet one reason they got those totals because they didnt skip their workouts *ninja*
Time to get stronger boy.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
just wanted to pass on this tidbit of information. I'm sure it will make you Hyoooooggggeee
Quote:
Mechanical Drop Set #1: Bilateral to Unilateral Dumbbell Curl
This technique is based on the general principle that you can lift more weight when performing a movement unilaterally (one side at a time). Reason being, the neural drive is focused on the one active side, thus more high-threshold motor units can be recruited.
When it comes to alternate dumbbell curls, there's also the fact that the non-working arm can rest a few seconds after each rep, allowing for partial recovery of ATP.
For this first option, start by doing seated dumbbell curls, both arms at the same time. When you can't complete a full rep, take two or three seconds of rest and continue the set by doing the seated dumbbell curls alternatively (one arm at a time). When you can't complete any more seated reps, stand up and continue with the alternate curls.
For the standing curls, a slight cheating motion is allowed, but no swinging — this isn't a lower back exercise! The goal is to get around three or four more reps when you're standing up. If you do more than that, you're either using too much momentum or you didn't go hard enough on the first two parts of the exercise.
So, the whole thing looks like this:
A1) Bilateral seated dumbbell curls for 6 to 8 reps
A2) Unilateral seated dumbbell curls for as many reps as you can
A3) Unilateral standing dumbbell curls for as many reps as you can
Mechanical Drop Set #2: Weak to Strong Multi-Grip Dumbbell Curl
With this mechanical drop set, the multi-grip method has the advantage of thoroughly stimulating all of the arm flexor muscles (long and short head of the biceps, brachialis, and brachoradialis).
You use three different curling grips, starting with the weakest (reverse/pronated), moving on to the second strongest (regular/supinated), and finishing up with the strongest grip (hammer).
arm flexors
Because of the strength differences in the grips, even if you reach a point where you can't complete another rep with one grip, you'll be able to do more work when switching to a stronger one.
Here's how you set up this multi-grip curl:
A1) Dumbbell reverse curls for 6 to 8 reps
A2) Dumbbell curls for as many reps as you can
A3) Dumbbell hammer curls for as many reps as you can
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
So about 190lbs now, need to get down to 181(82.5kgs). This is with alot of water in me, and I just finished a large pizza. I'm betting I'll be under 84kgs when i wake up tomorrow.
I weigh in at 10am Saturday, so...
Wednesday, Thursday, Friday up until the weigh in:
-water loading, about 7 litres per day
-eat very clean
-cut water at 3pm Friday, so 17 hours of pissing should leave me well under 82.5kgs
-last meal at 7pm Friday
-will probably cut cals a bit, but probably won't count cals as I cant be screwed
I think 7 litres should be enough water, I could easily do more than 7 litres though, so I might, I don't really have much weight to lose anyway. I'm not going to manipulate salt intake, don't need to, and cant be screwed again.
I've sort of unofficially started the water load anyway, I've been drinking shitloads, just not keeping track of it. I'm 87.00kg now haha, so must have drank 800mL in the last hour.
Tomorrow I'll start just doing 600mL every hour, I'll set an alarm once an hour, and everytime I'll make sure I've drank my 600mL bottle, and go fill it up again, easy.
I wonder if I will get over 90kg from all the water in the next couple days that would put me in the 100kg class lolz. I'll weigh myself alot just because I can, but the morning weight is all that really matters I guess.
my method, stole bits and pieces from a few places.
Quote:
Originally Posted by SELK
for a friday @ 9am weigh in.
3 weeks out: start drinking 2-3 gallons of water per day + salt everything.
2 weeks out: eat easily digestible foods (i think this varies from person to person). yogurt, chicken, fish, rice, etc are not to bad.
tuesday: high water, drop all carbs (but replace the cals with fats like olive oil). drop salt (optional on this day i suppose, find what works best).
wednesday: high water, i drink only 6-8 protien shakes throughout the day mixed with fiber powder, this really leaves little in my stomach. pretty much no salt on this day. keep water intake high.
thursday: couple glasses of water in the AM, then thats it. eat nothing (if it really sucks eat a couple non-salted almonds).
at about 7-8pm judge where you are at in terms of weight. if you are within 3lbs i would goto sleep (possibly in heavy clothing). If you are more then 3lbs you may need to take a hot bath before sleeping.
before bed: take a shot of lemon juice. this is actually refreshing imo at this point.
wake up ~ 6-7. If you are still over, take another hot bath or two.
when i competed at 198 i started at near 214lbs, i did this method, i took 1 bath before bed and one when i woke up and weighed in at 196.
without any sweating youll make weight easy with this.. the problem is, with 2 hours your pretty much screwed in getting the weight back on.
my method, stole bits and pieces from a few places.
without any sweating youll make weight easy with this.. the problem is, with 2 hours your pretty much screwed in getting the weight back on.
Your method is nuts frank! I don't have nearly as much weight to lose anyway.
I was just thinking, is 7 litres enough? I'm actually on track for 9 litres a day, so I'll do that.
Is 3pm a good time to cut water?(worked last time, and I didn't really water load much)
Is 7pm a good time to cut food?(worked last time too, I came in like 1.5kgs underweight)
From what I've gathered, I should be eating oats, fish, eggs, peanut butter, yams, whey olive oil, cheese, yogurt, and fruits and vegetables. I saw that you were eating beef, which I heard is pretty heavy and stays in the intestines for a while.
I was only 1.8kgs over when I woke up today anyway(I have a crazy weight variation from morning to night), and that's after drinking alot yesterday(yes I took a piss, but still heaps of water in me obviously), I think the water loading and cutting alone should do it. But I'm going to clean up the diet anyway, 3 days should be good to clear any crap out of my intestines, and I'll eat really light especially on friday.
, lazy fucker 
by an 82.5kg 18 year old! Junior 82.5kg class was won with 837.5kg!!!
Linear Mode
