Good things come in 3s

Wednesday

Bench
5x3x130 - really solid with long pauses
1x5x130 (a plus set with no spotters isn't fun)
1x130 - running through comp commands in my head :D

OHP
4x10x45

Cable Row x billions

Band pullaparts x trillions

Rolling out my infraspinatus...it burns...
 
Getting behind in my logging. Too much work and training!

Thursday 4th Feb

Pause sumo deads with hook grip - https://www.instagram.com/p/BBaJHq2lkQF/?taken-by=reiyushin

I hate them :p

Some squat positioning work and running over some cues I should be doing.

Saturday
Squat
5x3x252.5kg - https://www.instagram.com/p/BBc2S9KFkWn/?taken-by=reiyushin

Nice rep PB for sets

Bench
Doubles at 140kg and a bunch of close grip work. - https://www.instagram.com/p/BBdJ1FnlkZ9/?taken-by=reiyushin

Sunday 7th
Deads with full comp equipment
A few singles at 290kg - https://www.instagram.com/p/BBfV22oFkeJ/?taken-by=reiyushin

Monday
Spoto Press
4x4x125kg
CGBP times a billion

Tuesday 9th

Squats 8x3x247.5kg - https://www.instagram.com/p/BBk14kKlkW_/?taken-by=reiyushin
No spotters >.<

Wednesday
Bench
5x3x130

Thursday
Paused Sumo and speed sumo with 220kg - https://www.instagram.com/p/BBqNG1oFkQ-/?taken-by=reiyushin

Saturday
Squats
6x2x261kg - https://www.instagram.com/p/BBu9HGelkYF/?taken-by=reiyushin
Spotters had to go after the 6th set so called it there.

Bench
3x1x150
6x130
8x120

4s pause bench
5x120
3x130
2x140

Sunday

Wasn't in a pretty state post squats :p

Deadlift
1x305kg - PB - https://www.instagram.com/p/BBxJAAllkdl/?taken-by=reiyushin

Hit some back off sets and the usual Sunday circuit :)
 
Thursday was hitting some deadlift positions and visualising good pulling on comp day.

Saturday

Squats
4x2x266kg - https://www.instagram.com/p/BCAxKDJlkfT/?taken-by=reiyushin

That's the last heavy squat session done :)

Bench
3x140
1x150
5x1x155

CGBP
5x5x120kg

99% of the work is now done, got DL openers today then a decent bench session on Monday then it's simply keeping myself moving the rest of the week.

Hoping for the following on comp day:

Squat: 260/275/285
Bench: 140/150/160
Deadlift: 275/290/3XX - leaving that last attempt in the air as I'll attempt whatever I have to in order to secure the win.

Up against tough competition but it's for a spot at IPF worlds in Texas this year so I really have to be on my A game.
 
Cheers gents :)

Last 2 working sessions done :D

Sunday

Deadlifts
3x1x275 - No fuss, going to be my opener.


Monday
Bench all paused ofc :D
3x140
3x150 - Equal PB
2x160 - PB :D this was going to be my 3rd, likely going to revise it upwards after this :D
4x4x140
 
You're probably a bit more than 7% I'm sitting at 104kg :D

Got my flight times for Sunday, weigh in at 8am, starting lifting at 5pm :(:( gonna be a massively long day! I should have cut to the 93s :p
 
TL;DR - Meet went good, here's a video of the 3rd lifts - https://www.instagram.com/p/BCXQTClFkaW/?taken-by=reiyushin

Meet Prep
 It had been a while since I had competed, I spent the majority of 2015 creating my own program and testing/refining the iterations. This meet was the final test for the program and it passed with flying colours.

Rest Week
 This week was horrendous, On the Wednesday I aggravated an old lumbar issue and spent as much time as I could trying to get my back to release and relax. I took more painkillers in 2 days than I have in 10 years. Anti-inflammatories, tiger balm, lots of lying down and some gentle stretching got it down to a manageable level for comp day.

Squat
Warm-ups went well enough but I revised my opener down to 255kg to be sure.
1st: 255kg - Slightly out of position but fast. 3 whites.
2nd: 275kg - Position was much improved. 3 whites for a 5kg PR.
3rd: 285kg - Solid squat and pretty fast. 3 whites for a 15kg PR and an Irish record.
Possibly had 5-10kg more on squats but over the moon to land the 285.

Bench
1st: 145kg - No muss, no fuss, 3 whites
2nd: 155kg - Fast and solid but felt heavy and my back was nagging me, 3 whites.
3rd: 162.5kg - Revised this down from 165kg as my back was pinching me but got this. 3 whites. PR.
Might have had 2.5kg more on this...maybe.

Deadlift
1st: 275kg - Comp PR for me, no problems with the back...thank you sumo gods. 3 whites.
2nd: 290kg - 3 Whites, comp PR.
3rd: 300kg - Had wanted to push this much harder but didn't want to risk the back. Crushed this weight. 3 whites. Comp PR.
Not a clue what more I had in the tank on this.

Results
747.5kg Took 1st in the 105kg class and secured my spot on the Irish national squad heading to Texas :)

Going Forward
Taking this week off from any serious training, hitting some light work and positional work. Spending 4-6 weeks on an off season block, working on some weak points. After that it's an 9-11 week block to take me to worlds, I'm rather outmatched going in, I've got nothing to lose and everything to gain. I'll be doing my best to make a dent.
 
Nice work mate sounds like it couldn't really have gone much better! Even more impressive that you were keeping some in the tank due to your back.
 
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