07/02/09 Saturday
Bench Press
20kg x 10
65kg x 6
90kg x 4(4 sets)
2-Book Press
100kg x 4(2 sets)
Lat Pulldown
200lbs x 10(3 sets)
Comments:
-Pretty easy stuff, alot stronger on the lat pulldown, not really sure why!
-Had a minor car "crash" today too, front right tyre blew, and away I went!
Nah, they are about 20 mins north of Melbourne - I live in the suburbs. That's where we go driving though, nice roads there to go quick, and not too far out either, will be taking my new car up there when I get it, but no hard driving around there for a while, will probably be lots of rebuilding and stuff there for ages.
Me and my mates actually went for a drive there on Saturday night(had no idea there were fires there), had to take a detour as cops blocked the roads, but we still saw the fires from far away and saw some pretty amazing views.
I benched on Saturday, went well, an easy 115kg single, and 102.5kg for 4x4, but went to Sydney yesterday so didn't get to squat yet this week, will squat later tonight, but don't think I can get spotters shit!
Bench Press
20kg x 10
65kg x 6
85kg x 4
105kg x 1
115kg x 1
102.5kg x 4(4 sets)
2-Book Press
120kg x 6 may have done 2 sets, can't remember...
Lat Pulldown
220lbs x 8(2 sets)
220lbs x 5
Comments:
-Benching was strong, highest weight for 4x4, but I've done a singl set of 6 at this weight. Feeling stronger though.
-It's getting hard to sit down with 30lbs more than my bodyweight on the latpulldown now haha
Deadlift
65kg x 6
110kg x 4
155kg x 2
200kg x 1
177.5kg x 6(3 sets) PR
Speed Squat
20kg x 10
65kg x 3
95kg x 3
105kg x 3(6 sets)
DB Rows
125lbs x 20 PR
125lbs x 15
Comments:
-Deads are going really well too, I think a 20kg increase in my raw squat has affected my deads too =)
-Happy to be moving 105kg so fast, I couldn't do this with 90kg a couple months ago
-DB Rows started to get hard today, so I only did 15 on the second set. Damn, I should have gone for 20. 135lbs x 15 next week, then I run out of DB's.
So I didn't get to squat last week, oh well. That sucks, but shouldn't affect my competition preparation at all. I'm damn well gonna squat this week though, I think I'll go for a 195kg raw squat, if I fail, I'll probably chuck a belt on and give it another go. 200kg raw coming soon....
So I didn't get to squat last week, oh well. That sucks, but shouldn't affect my competition preparation at all. I'm damn well gonna squat this week though, I think I'll go for a 195kg raw squat, if I fail, I'll probably chuck a belt on and give it another go. 200kg raw coming soon....
don't fail raw, throw a belt on and go for 195 first. if you get it, go for 200.
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Squat
20kg x 10
65kg x 6
110kg x 4
140kg x 2
170kg x 1
195kg x 1 PR
150kg x 6(3 sets) PR
Comments:
-The 195kg was a grinder, i gave it a good fight and it came through. I'm told it may have been high, but the person wasn't actually watching fo depth, and just commented that it didn't feel as low as I usually go(2-3 inches deeper than legal depth). I will make sure to get 1-2 people calling depth when I go for 200kg raw in a few months.
-2.3x bodyweight raw, looking at 2.5x soon!(212.5@85) Was 430lbs, which isn't really much of a number, but 200kg is...
-With my raw squat 25kg more than it was before my last meet, I'm looking at a much bigger number in equipment come April.
-I was amazed at how light 150kg felt on my back, and how easy it was to rep out on - being the heaviest weight I have ever done for reps.
-Felt pretty tired coming into the session, and pretty drained after the squats so i called it there.
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