I pick things up and put them down :)

Thanks for the feedback :)

Bench just wasn't to be but my plan was to get 115 and anything over was a bonus :)

I squat low bar and the depth is just how I squat but I might look at reducing that depth for the sake of the competition!!

I'm not entering the nationals, the timing if just terrible for me (new job, moving into first house etc) so I'm aiming for November 23rd as the next raw 3 lift competition.

Between now and then I've got a few things I want to work on;

-Fix my dodgy biceps and bench something decent!
-Squat squat and squat some more until I'm a squat machine - 220 should fall by summers end, I'd like to hit at least that in the November comp.
-Deadlift I've got a few ideas, a lot of the bigger lifters cranked the bar off the ground and it looked horrible to me and cost them their posture.

It's a busy 5 months until then so I'll try make the most of it :)
 
It's a NIPF Raw 3 lift.

The nationals is slap bang in the middle of me moving into my first house and starting my new job....I just can't do it captain.....I DOON'T HAVE THA POWER :(
 
27/6/13

Deads
5x 60
5x 100
3x 150
3x 180
3x 200
2x 210 - Awwwwwfffffuuuuuullll

Power Clean
3x 60
3x 65
3x 70
3x 75

Sumo Dead
5x 100
3x 130
3x 150
3x 170
3x 200 - Sumo PB :D

Dumbell Row
5x 30
5x 36
10x 40
10x 40

Bench - Normal grip and it felt comfy enough for a change
10x 50
10x 50
10x 60
10x 70
10x 80
10x 90

Dips
6x BW
6x +10
6x +10
6x +10
6x +10

Food time, deads suffering from competition tightness. Bench felt awesome using a grip with my pinky on the ring.

Saturday is bench and squats :)
 
My upper back is destroyed today :) might get in a good stretching session later :)

Either way looking forward to Saturdays training, Bench and Squats!
 
Here's the new plan!

Monday - Grappling
Tuesday - Squat Day

  • Squat 2x3x165, 2x2x175, 2x1x185 (+2.5/week)
  • Front 3x3x90 (+2.5/week)
  • Squat 5x10x100 (+5/4week)
  • Good mornings 3x8x40 (+2.5/week)
  • Bench 2x3x95, 2x2x100, 2x1x105 (+2.5/week)
  • OHP 5x2+1x60 (+2.5/week) the +1 is a pushpress
  • Bicep curl 5x10
Wednesday - Grappling if I have the money :(
Thursday - Deadlift Day

  • Deadlift 3x200, 2x210, 5x1x220 (+2.5/2week)
  • Power Clean 3x60, 3x65, 3x70, 3x75 (+2.5/2week)
  • Sumo 3x 150, 3x170, 3x200 (+5/4week)
  • Krocs 3x10x40 (+2/2week)
  • Bench 10x50, 10x60, 10x70, 10x80, 10x90 (+2.5/week)
  • Dips 6x6x+10
Friday - Rest/Wrestling
Saturday - Bench Day

  • Squat 2x3x165, 2x2x175, 2x1x185 (+2.5/week)
  • Glute bridge 5x5x80 (+5/week)
  • Bench 2x3x95, 2x2x100, 2x1x105, 2x2x100, 2x3x95 (+2.5/week)
  • Dips 6x3x+20 (+5/4week)
  • Dumbell bench 5x5x40 (+2/2week)
  • Bicep Curl 5x10
Sunday - Rest/Swimming
 
cheers :)

nationals isn't about want, it's just not viable time wise :( financially it's a bad move also, houses cost too much!

next year things should be better :)
 
Good news today :) I took second in my group (they lost the results initially) bad news is that the u23 lads are nutters who all posted over 600 totals!

All in all it just means I better get to work :p

Saturday - Bench Day

  • Squat 2x3x165, 2x2x175, 2x1x185 - Comfy enough
  • Glute bridge 5x5x80 - Very sore, might do these single legged and drop the weight.
  • Bench 2x3x95, 2x2x100, 2x1x105, 2x2x100, 2x3x95 - felt great, no bicep pain :D
  • Dips 6x3x+20 - felt good also, last set was a teensy bit slow.
  • Dumbell bench 5x5x40 - easy
  • Bicep Curl 5x10 - 20-30kg in 2.5kg increments, did overhead squats in between each set.


Nice day, I'll not be adding to these weights until after next week just as a brief acclimation phase :)
 
Haha cheers man :) I neglected my bi's too long and I think that's in part to blame for my bench issues.

Grappling last night was rough, some people go way to hard for rolling....
Good class though, some new faces as well, including people much bigger than me which is nice :D

Looking forward to tonights squatting but there's going to a TON of rolling, stretching and mobility work beforehand!
 
Murdered. My legs were giving very little this evening so just about made it through.


  • Squat 2x3x165, 2x2x175, 2x1x185
  • Front 3x3x90
  • Squat 5x10x100
  • Good mornings 3x8x40
  • Bench 2x3x95, 2x2x100, 2x1x105
  • OHP 5x2+1x60
  • Bicep curl 5x10 20-30
  • Plate Raise 5x10x20 - ouch
Bench and press was easy, squats no so, will take getting used to the grappling recovery. Plate raise at the end was just painful....:D
 
Tomorrows session should be interesting, moving kitchens (7 of them o.O) tomorrow so that might hinder or it might help. Time will tell :)
 
Yea........kitchens are heeeeellllllllaaaaa heavy.

Deads were trashed....granite slabs and solid maple units saw to that.

Deads

  • 2x 5x 70
  • 5x 120
  • 3x 150
  • 3x 170
  • 3x 200
  • 1x 200......
Power clean

  • 5x3x 70 - slow and not powerful
Sumos

  • Nope.
Krocs

  • 10x 30 - awful, called it on the back work

Bench

  • 10x 42.5
  • 10x 50
  • 10x 60
  • 10x 70
  • 10x 80
  • 10x 90
  • 5x 100 - there should have been more! >.<

Dips

  • BW x 6
  • +10 x6 x6 - felt nice but a little slow.

After this did some machine row, some curls and called it a day.

Eat and sleep and hope next week is better :D
 
Strange editing on that post above, oh well.

Back has been taken hostage by doms this fine Friday, heading to the gym after work to see if foam rolling, stretching and squats can negotiate it's release :D
 
Tight, sore and a little annoyed with yesterdays deadlifts I went to the gym after work today for some stretching, foam rolling and light squatting...

Squat
60 x5
60 x5
100 x5
100 x5
140 x3
140 x3
160 x1
170 x1
180 x1
190 x1
190 x1

All felt great :) pizza time :D
 
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