Good things come in 3s

[Warbie]

Hah epic

 

[Freefaller]

And I thought my 220s for reps was fast!

Awesome!

 

[reiyushin]

These were a little sloppy but I'm not too fussed on precision at the minute, just brute force base building!

More strap pulling this week as well as my right hand is in a bad state!

 

[reiyushin]

Tuesday

Pause Squats
60
100
140
180
220 - pb - https://www.instagram.com/p/BC_VEOelkfT/?taken-by=reiyushin

Squats
2x8x180 - cardio

Bench
8s
40
60
80
100
120
5x140

Rows and done!

 

[reiyushin]

Feeeeeeeeling the hammies and hip flexors from the squats.

Wasn't sure what to expect from Thursday's sessions so just went in and gave it a shot!


Deadlift - again slightly sloppy but my hips and hamstrings weren't in the best of shape!
7x250 - Rep PB - https://www.instagram.com/p/BDEYedXlkWV/?taken-by=reiyushin
8x220
8x160 - Tempo

Bench
Long Pause Triples
40
60
80
100
120
3x3x140

DB Row
2x10x36kg

 

[reiyushin]

Got lazy with the logging! Having fun with the off season stuff got the 11 week program sorted now and that starts on the 11th of April.

Sat 19th
-Squat 220x8 - Rep PB - https://www.instagram.com/p/BDI4VkUlkTC/?taken-by=reiyushin

Sunday 20th
-Slow 300 deadlift - https://www.instagram.com/p/BDLtLTrFkb1/?taken-by=reiyushin

Tuesday 22nd
-Squat 240x5 - think this was a rep PB - https://www.instagram.com/p/BDRX9k3FkYh/?taken-by=reiyushin

Thursday 24th
-Deadlift 270x5 (beltless) - rep PB - https://www.instagram.com/p/BDWaqNoFkfi/?taken-by=reiyushin
(Also missed 320 )

Saturday 26th
-Paused Squat - 220 triples - https://www.instagram.com/p/BDbQPiylkWf/?taken-by=reiyushin
Sling Bench - 180 - https://www.instagram.com/p/BDbQh3SFkXP/?taken-by=reiyushin

Sunday 27th
-A billion deadlifts
Tempo Pulls -https://www.instagram.com/p/BDdRfCiFkcK/?taken-by=reiyushin

Basically I've just been having fun and enjoying training whilst still trying to get some work in

 

[reiyushin]

Suffering some flakey training partners at the minute so using paused squats a lot more as I don't need to go so heavy to get the work in. Really enjoying them

Monday
Bench
Triples to 130
Double at 150 - triple might have been there but it would have been ugly.
3x6x130

CGBP
4x8x100

Machine Rows and Cable Flys x lots

Tuesday
Pause Squats
Triples to 220
Single at 240 - PB - https://www.instagram.com/p/BDiSk2-Fkbr/?taken-by=reiyushin
Triple at 220 - fried

Barbell and banded glute bridges with kettlebell swings supersetted.

 

[reiyushin]

Fun off season times drawing to a close! Got my first session with team Ireland on Sunday and it's onto the serious stuff (well as serious as I can be)

 

[reiyushin]

A truly unholy amount of doms from the weekends training...

Not going to list it out (back to proper logging from now on though)

Highlights:

Smooth 260kg squat: https://www.instagram.com/p/BD-_KvclkV5/?taken-by=reiyushin
Paused 250kg squat: https://www.instagram.com/p/BD-_dqGFkWp/?taken-by=reiyushin
Tempo 240kg deadlift: https://www.instagram.com/p/BEB670Ulkf3/?taken-by=reiyushin


My hamstrings are in ruins from the sheer volume that preceeded those lifts.

 

[reiyushin]

So in the run up to the next comp I'm making some changes to the program (mainly for bench)

Basically I'll be hitting each main movement twice a week and dropping the overall sessions from 6 to 5, nothing too fancy.

Tuesday
Squats
5x8x195kg - these were rough as.... - https://www.instagram.com/p/BEG_KtYlkbY/?taken-by=reiyushin

Wednesday
Bench
3x8x120 - paused and nice
3x3x140

Incline Press
5x8x80kg - still getting used to these

DB Bench
3x15x32

Inc DB Bench
3x8x34

Tricep Ext
3x12x23kg

DB Row
3x12x34kg

Paused Machine Row
3x15x35kg

WG Pullups
3x5

Bench
2x1x120 - trying out something different

Thursday
Hookgrip Sumo

Up to 220...kinda - https://www.instagram.com/p/BENxAzQFkQR/?taken-by=reiyushin

Sumo (trying super hard to perfect these)
Singles at 220 - https://www.instagram.com/p/BEMuvzEFkSr/?taken-by=reiyushin
A single at 270 - https://www.instagram.com/p/BEMvL4kFkTb/?taken-by=reiyushin

Still reeling from the doms of the weekend.....more food, more sleep!

 

[reiyushin]

It's official

http://www.powerlifting-ipf.com/championships/nominations.html

Sitting in 22nd place! Got a lot of ground to cover to make as big a dent in these numbers as I can!

 

[mrthingyx]

Do it.

 

[MoNkeE]

In for strength gains and fat heads.

 

[reiyushin]

Really sketchy logging on here! My bad, got it all on hard copy but like to keep it here as well if I can!

Previous week then!

Tuesday
Squats
5x8x200 - https://www.instagram.com/p/BEZpQ7nlkWx/?taken-by=reiyushin

Wednesday
Bench paused ofc
5x120
3x3x140
3x145
2x150
7x130

Inc Bench
3x8x80

DB Bench
3x15x34

Inc DB
3x12x32 - these hurt

Tricep Ext
3x10x23

DB Row
3x10x40

(not enough rowing done tbh)

Thursday
Deadliftings
Worked up to 270kg - https://www.instagram.com/p/BEfzqAplkZq/?taken-by=reiyushin

Hit a 200x3 hookgrip pb - https://www.instagram.com/p/BEesd1_lkQm/?taken-by=reiyushin

I'm not allowed to go above 270 on a Thursday yet but sooooooon....once I'm happy with my form.

Saturday
Squats

squats killed me.....lack of sleep really showed up here and I got my soul crushed early in the session...thanks to my motivating other half I pushed on and earned another 7 reps before succumbing to the volume.

4x6x230 - https://www.instagram.com/p/BEjAfADFkQf/?taken-by=reiyushin
1x230 - ummmmmm I don't know what happened here, my positioning was perfect but the weight moved at a snails pace.

Bench
5x6x120

Slingshot
3x5x150

Incline Bench
3x8x80 (one of these was a set of 10 )

DB Bench
3x15x40

Inc DB
3x12x30

Tricep Ext
3x10x23

Sunday
3x3x240 -https://www.instagram.com/p/BElkWITFkQE/?taken-by=reiyushin
7x240

Hookgrip
220kg - PB - https://www.instagram.com/p/BElZ8DQlkU5/?taken-by=reiyushin

Blockpull
5x260kg

1billion upper back exercises

Hang power Snatch 40kg
Hang power Clean 80kg
Pullups (sets of 8)
Rows
Curls
Side raises
Pullaparts

Dead.

 

[MoNkeE]

Bro, explain to me hook grip. I've tried it for shrugs before and it killed, I'm guessing it's not meant for higher volume work?

 

[reiyushin]

Hook grip is what you do when you hate yourself


Basically it's just a way to hold onto heavy weights without using straps or a mixed grip. So it's required for weightlifting.

I'm switching to it because it'll let me set up better for my sumo and stop any imbalances forming because of mixed grip

It's horrible when you start but it's getting easier each week.

As for volume work, not really. You can use the volume to increase your tolerance but for shrugs you're just better off with standard grip or straps if your grip is fried.

 

[mrthingyx]

Hook grip = legendary.

Nice to see some Olympic lifting!

 

[reiyushin]

Just some simple stuff, trying to keep a little bit of technique. Probably try to hit some Oly PBs over the summer

 

[reiyushin]

Training kicking my ass, not been logging much, have been lifting lots!

For anyone wanting to pursue this sport or any sport for that matter, this is my advice;
1) COMMIT to a goal, have a clear cut path of what you want and what you'll prioritise it above. If you want to be the best then you have to train on birthdays, Christmas, funerals, you'll train sore, you'll train tired, you'll train after work, before work, on your lunch break....you'll train rain, hail or the apocalypse....it doesn't matter... You'll train. You need to miss parties/movies/nights out with friends because you have to get your sleep, because your legs are screaming and your back is fried, and you NEED those 8/9/10 hours sleep. So define your goals and draw your line in the sand.

2) Find the people who want you to succeed and will understand what it takes. Training partners, friends, family and your other half will all have to be on board with your goals in some shape or form. The more time you spend with them, the more times they'll need to put up with your ********; sore, tired, early nights, right food, walking like John Wayne etc etc.

3) Learn your own body and how it responds to your training, you'll be ACHING all over, your body will be begging you to stop but you need to know when you can still push forward and take more punishment. Go too far and you'll get hurt, stop too soon and you'll fall short your dreams.

4) Control the food you eat and the sleep you get, this is every bit as important as the work you put in. THIS is the hard part. Eat well, sleep plenty and recover. It's annoying, it's boring but it is critical.

5) Believe in yourself and have someone at your back who'll believe in you when you don't.

So thank you Mum and Dad, thank you to my family, my friends, my training partners and most of all thank you Karis for always believing in me when I'm not sure I can go on.

For anyone with a dream that seems too big; you'll never know if you don't try and you've never tried until you've given it your everything.

 

[MoNkeE]

The part about the sleep gets me the most. I get 6 hours a night if I'm lucky