Soldato
The Ronski train keeps rolling!! Looking forward to seeing the results of the meet mate, hopefully you'll be rewarded for all your hard work!
Ronski's Training Log
- Thread starter ronski
- Start date
Thanks mate - actually getting a little nervous for the meet now, so let's see how we go.
Didn't get a chance to log Tuesday's final tune up for the meet:
Warm Up
20min RoMwod
Then some glute activation with the hip circle
Squat - focus on speed and depth with 5x5 @50% of 1RM
Warm up
10 Air Squats x 2
Bar x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 3
Working sets
80kg x 5 x 5 - did all reps with commands, focused on great technique with speed and power. On the last reps could feel a little something on my left abductor so spent some extra time giving it a bit of a mash on the barbell/
Worked the squat with the belt and it felt good.
Bench - same thing again 5x5 @50%
Warm Up
Bar x 20
Bar x 10
40kg x 5 Touch and go
40kg x 5 - Pause on chest
50kg x 5 - Pause on chest
Working sets
58kg x 5 x 5 - all with commands, all with pause on chest, focused on power and speed. No problems.
Had a look at some light deadlifts but could still feel my abductor - so looked for the gym's sports massage therapist and booked in for 45mins of pure torture. Oh my - it was painful and I have some light bruising on my thighs but well worth it.
Rested on wednesday to allow my legs to recover from their beating.
Today I went to the gym and did my bodyweight routine and my legs and knees were feeling great following the massage and rest.
Itching to lift heavy now.
Tomorrow will be mobility and getting some good nutrition in prior to Saturday mornings meet.
Associate
- Joined
- 4 Nov 2011
- Posts
- 963
What commands are you using on every rep other than squat and rack?
That's all mate - just want to drill into myself that I can't rack it when I want.
Today - 2 x Romwod sessions.
Looking forward to tomorrow.
Associate
- Joined
- 4 Nov 2011
- Posts
- 963
So you would walk out, squat, rack, walk out again etc... complete the set of 5 and then repeat?
Do you have a competition coming up?
Yes that's right mate
Yep - I have my first meet tomorrow. Nothing super official - just being run by one of the local gyms
Associate
- Joined
- 4 Nov 2011
- Posts
- 963
Best of luck tomorrow, hopefully you'll put up some pb's. Aim for 9/9 and if everything is run properly you'll have an incredible amount of fun.
So today was my first ever powerlifting meet. Here is my little write up on the day.
Wide awake at 6am feeling nervous yet excited to be competing/testing my maxes today after a solid block of 531.
Ate breakfast at 7am of scrambled eggs, raspberries and blackberries but couldn't finish all my eggs as my appetite was just not there. So made a protein shake and took it with me to the gym.
Registration was at 8am and the next hour or so was the lifters briefing and setting our squat and bench rack heights and giving the referee the opening lifts of the day.
In total there were 24 lifters and we were split into two groups divided by our opening squat weight. I was lifter 12 in group 1. This was good as the super strong/super big dudes were all lifting in group 2.
As soon as the groups were announced we had 35 minutes before the first lift in my group which was a decent amount of time to warm up.
Back Squat Warm Up
5mins assault bike
Hip, glute, hamstring mobility
Air squats x 10 x 2
Bar x 10
40kg x 5
50kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 2
130kg x 1
Was done with this as the first lifter squatted so less than minutes later I had my first lift:
Lift 1 - 145kg - 90% of my 1RM and was up and down fast. Really happy to have got that and settled my nerves a bit
Lift 2 - 162.5kg - 2.5kg PB! up and down fast. Felt really good and my friend that immediately said i should go to 170kg
Lift 3 - 170kg - 10kg PB! - down fast and a fight and up! So pleased with that. I had been secretly hoping to hit 170kg at this meet and was delighted to have done so.
Better eat something so scoffed down a protein bar and kept drinking my BCAA's
Got to watch some of the big units squat (so big numbers were going up circa 260 - 280kg) and then time to start warming up for bench
Bench Press Warm Up
Crossover Symmetry Activation
Bar x 20
40kg x 5
40kg x 5 with pause
60kg x 5 with pause
70kg x 5 with pause
80kg x 3 with pause
90kg x 3 with pause
95kg x 1 with pause
Lift 1 - 100kg - have been practising this as my opener for the last week and it was smooth, up and down fast. Seems that my jump to 107.5kg was small as only 3 lifts later I was back on the platform
Lift 2 - 107.5kg - again moved smooth down and a big shout and it was up. Happy to have hit that and PB for a "pause bench". My mate suggested i go for 112.5kg which would be a 1kg PB over my touch and go in training
Lift 3 - 112.5kg - had to really pysch myself up for this lift. Down was smooth - going up I hit a sticking point when it came to the tricep activation. I could feel it happening and kind of looked at my right arm willing it to activate and it did! Lift went up and 3 white flags for a 1kg PB!
Again spent the next 10minutes watching the big dogs open up their bench (160 - 180kg openers)
Then time to warm up for deadlift. I have to admit I was starting to feel a little jaded by this point so had an energy drink and another pre-workout drink (that's a lot of caffeine!)
Deadlift warm ups
RDL with bar x 10
60kg x 5
70kg x 5
90kg x 5
110kg x 3
130kg x 3
150kg x 2
170kg x 1
170kg x 1
There was a bit of delay getting this part going - so I chilled out, listened to my music and found out that I would be lifting last in group 1 which was great.
Lift 1 - 190kg - Again been practicing this for the last week and today under competition conditions it flew up - way faster than in training.
Lift 2 - 212.5kg - Got amped for the lift and it went up pretty smoothly. Super happy 2.5kg PB and I achieved what I set out for and that was to PB in each lift.
Lift 3 - 220kg - Gave it all I had but only got it to mid shin. Held it there and fought with it but it was just not moving today. So a fail on this one.
So I went 8/9 a PB in each lift and a new powerlifting total of 495kg under meet conditions. I really could not be happier with the whole thing. My wife came to support as did about a dozen guys from the gym I train out giving me massive support!
The winning guy lifted a huge total of 747.5kg! and I was surprised to win a special prize for "best lifter at the meet/most adrenaline on the platform" and was given a free months membership to warehouse gym - this was a really nice piece of recognition and a number of the big dog lifters came over to me to say they enjoyed watching me compete. That was really humbling.
Enjoyable and exhausting, but so exhilarating to really test yourself against the barbell. The judges, spotters and organisers were all excellent and I even got a free t-shirt.
I would certainly do it again (dependent on rules) and I am keen to get that 220kg deadlift!
Here is a video of the top lifts that I made:
Wide awake at 6am feeling nervous yet excited to be competing/testing my maxes today after a solid block of 531.
Ate breakfast at 7am of scrambled eggs, raspberries and blackberries but couldn't finish all my eggs as my appetite was just not there. So made a protein shake and took it with me to the gym.
Registration was at 8am and the next hour or so was the lifters briefing and setting our squat and bench rack heights and giving the referee the opening lifts of the day.
In total there were 24 lifters and we were split into two groups divided by our opening squat weight. I was lifter 12 in group 1. This was good as the super strong/super big dudes were all lifting in group 2.
As soon as the groups were announced we had 35 minutes before the first lift in my group which was a decent amount of time to warm up.
Back Squat Warm Up
5mins assault bike
Hip, glute, hamstring mobility
Air squats x 10 x 2
Bar x 10
40kg x 5
50kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 2
130kg x 1
Was done with this as the first lifter squatted so less than minutes later I had my first lift:
Lift 1 - 145kg - 90% of my 1RM and was up and down fast. Really happy to have got that and settled my nerves a bit
Lift 2 - 162.5kg - 2.5kg PB! up and down fast. Felt really good and my friend that immediately said i should go to 170kg
Lift 3 - 170kg - 10kg PB! - down fast and a fight and up! So pleased with that. I had been secretly hoping to hit 170kg at this meet and was delighted to have done so.
Better eat something so scoffed down a protein bar and kept drinking my BCAA's
Got to watch some of the big units squat (so big numbers were going up circa 260 - 280kg) and then time to start warming up for bench
Bench Press Warm Up
Crossover Symmetry Activation
Bar x 20
40kg x 5
40kg x 5 with pause
60kg x 5 with pause
70kg x 5 with pause
80kg x 3 with pause
90kg x 3 with pause
95kg x 1 with pause
Lift 1 - 100kg - have been practising this as my opener for the last week and it was smooth, up and down fast. Seems that my jump to 107.5kg was small as only 3 lifts later I was back on the platform
Lift 2 - 107.5kg - again moved smooth down and a big shout and it was up. Happy to have hit that and PB for a "pause bench". My mate suggested i go for 112.5kg which would be a 1kg PB over my touch and go in training
Lift 3 - 112.5kg - had to really pysch myself up for this lift. Down was smooth - going up I hit a sticking point when it came to the tricep activation. I could feel it happening and kind of looked at my right arm willing it to activate and it did! Lift went up and 3 white flags for a 1kg PB!
Again spent the next 10minutes watching the big dogs open up their bench (160 - 180kg openers)
Then time to warm up for deadlift. I have to admit I was starting to feel a little jaded by this point so had an energy drink and another pre-workout drink (that's a lot of caffeine!)
Deadlift warm ups
RDL with bar x 10
60kg x 5
70kg x 5
90kg x 5
110kg x 3
130kg x 3
150kg x 2
170kg x 1
170kg x 1
There was a bit of delay getting this part going - so I chilled out, listened to my music and found out that I would be lifting last in group 1 which was great.
Lift 1 - 190kg - Again been practicing this for the last week and today under competition conditions it flew up - way faster than in training.
Lift 2 - 212.5kg - Got amped for the lift and it went up pretty smoothly. Super happy 2.5kg PB and I achieved what I set out for and that was to PB in each lift.
Lift 3 - 220kg - Gave it all I had but only got it to mid shin. Held it there and fought with it but it was just not moving today. So a fail on this one.
So I went 8/9 a PB in each lift and a new powerlifting total of 495kg under meet conditions. I really could not be happier with the whole thing. My wife came to support as did about a dozen guys from the gym I train out giving me massive support!
The winning guy lifted a huge total of 747.5kg! and I was surprised to win a special prize for "best lifter at the meet/most adrenaline on the platform" and was given a free months membership to warehouse gym - this was a really nice piece of recognition and a number of the big dog lifters came over to me to say they enjoyed watching me compete. That was really humbling.
Enjoyable and exhausting, but so exhilarating to really test yourself against the barbell. The judges, spotters and organisers were all excellent and I even got a free t-shirt.
I would certainly do it again (dependent on rules) and I am keen to get that 220kg deadlift!
Here is a video of the top lifts that I made:
Soldato
Fantastic ronski, made up for you as its exactly what you deserve! 8/9 lifts at your first meet and some fantastic PBs to take away. Well done!
Thanks mate! was a great fun day though I am feeling totally wrecked now. I foresee a whole lot of nothing going on tomorrow.
THought I had better try and move a bit today - hammies still sore so started a new 531 cycle on bench - 5+ for the top set
Warm Up
Crossover Symmetry Activation
Bench Press
Bar x 20
41kg x 5
51kg x 5
62kg x 3
Working sets
67kg x 5 - ok
77kg x 3 - smooth
88kg x 10 -was tough after the first couple of reps. Still an equal PB at this weight and ok considering I had no lift off
Accessory
Push ups
5 x 8
Called it after that - triceps were fried.
Warm Up
Crossover Symmetry Activation
Bench Press
Bar x 20
41kg x 5
51kg x 5
62kg x 3
Working sets
67kg x 5 - ok
77kg x 3 - smooth
88kg x 10 -was tough after the first couple of reps. Still an equal PB at this weight and ok considering I had no lift off
Accessory
Push ups
5 x 8
Called it after that - triceps were fried.
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Great work at the meet - great numbers!
Thanks mate - it really was a fun thing to do.
Back in the gym today - hamstrings still feeling fried....so decided to do my strict press and front squat combo today.
Warm Up
Crossover activation
PVC pipe good mornings
front rack mobility
Strict Press - 5+ week
Warm Up
Bar x 10
28kg x 5
35kg x 5
42kg x 3
Working sets
45kg x 5 - easy
52kg x 5 - smooth
59kg x 8 - first 5 were straight forward - last couple were hard and as i went for rep 9 my triceps could not lock it out. So a little disappointing.
Then warmed up for some front squats
glute and hip mobility
Air Squat x 10 x 2
Front Squat - warm up
Bar x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 5
Working Set
85kg x 5 x 5 - always a struggle in the last couple of sets but all done and no reps missed. Next week 87.5kg
My hamstrings have finally stopped being sore - so deadlift time.
Warm Up
5min Assault bike
glute, hip and hamstring mobility
10 Good mornings - PVC Pipe
10 RDL with bar
Deadlift - Warm Up
70kg x 5
81kg x 5
101kg x 5
122kg x 3
Working Sets
132kg x 5
152kg x 5
172kg x 10 - so this was my 5+ set and while it was not the 12 reps i wanted it was still a solid set despite feeling like a mega grind and decent enough to get back into the swing of things
Followed this up with my body weight routine. Small victory today when I was able to hit my first stomach to wall handstand hold for about 30secs.
Warm Up
5min Assault bike
glute, hip and hamstring mobility
10 Good mornings - PVC Pipe
10 RDL with bar
Deadlift - Warm Up
70kg x 5
81kg x 5
101kg x 5
122kg x 3
Working Sets
132kg x 5
152kg x 5
172kg x 10 - so this was my 5+ set and while it was not the 12 reps i wanted it was still a solid set despite feeling like a mega grind and decent enough to get back into the swing of things
Followed this up with my body weight routine. Small victory today when I was able to hit my first stomach to wall handstand hold for about 30secs.
Can always improve for sure.
Warm Up
5min Assault bike
Crossover Symmetry
Hip Circle on and some glute activation
glute, hip and hamstring mobility
10 Air Squats x 2
Back Squats
Warm Up
Bar x 10
40kg x 5
61kg x 5
77kg x 5
92kg x 3
Working Sets
99kg x 5
115kg x 5
130lg x 11 - first 5 felt good, then at about rep 8 it really started to get hard. Focused and drove out three more reps though had a bit of a wobble on the way up for rep 11. A PB for reps at 130kg so I could not have asked for more
Cool down
2 x RomWoD (took about 45mins)
5min Assault bike
Crossover Symmetry
Hip Circle on and some glute activation
glute, hip and hamstring mobility
10 Air Squats x 2
Back Squats
Warm Up
Bar x 10
40kg x 5
61kg x 5
77kg x 5
92kg x 3
Working Sets
99kg x 5
115kg x 5
130lg x 11 - first 5 felt good, then at about rep 8 it really started to get hard. Focused and drove out three more reps though had a bit of a wobble on the way up for rep 11. A PB for reps at 130kg so I could not have asked for more
Cool down
2 x RomWoD (took about 45mins)
Was feeling a bit sore after the AMRAP set on Friday so on Saturday I did my bodyweight routine and some Romwod.
Following the meet I am really interested in ramping up my training in powerlifting. As a start I booked a 3 session clinic (one session each on squat, bench and deadlift) followed by a six program with coach Patrik Hedqvist - https://www.instagram.com/borjetheswede/
He has worked with the swedish powerlifting team and is an all round nice bloke.
Yesterday I had the first screening with Patrik. Initially he gathered some history - injuries history, likes/dislikes, 1RM, 3RM, 5RM, etc. Then we ran through some range of motion tests.
After all of this I warmed up and then we hit some squats
Back Squat
Warm Up
Bar x 10 x 2
60kg x 6 x 2
Working Sets
100kg x 3 x 3 - after each set a video review and focus on improvements
120kg x 3 x 2 - belt on - again with video review and areas to improve
140kg x 3 - with belt and video review
After these sets we had an overall review and then worked some pause squats
100kg x 3 x 3 - quick 3 count at the bottom (no belt) - with video review after
Following this we looked at some accessory work techniques - lunges with one foot in TRX, back extensions on the GHD.
The session was about 90minutes and highly informative. Turns out my squat is decent with areas to focus on around consistently ensuring each rep is quality.
Here is the summary analysis video.
Am going have tomorrow off and prep for sessions on deadlift and benchpress on Wednesday and Thursday. Exciting times ahead!
Following the meet I am really interested in ramping up my training in powerlifting. As a start I booked a 3 session clinic (one session each on squat, bench and deadlift) followed by a six program with coach Patrik Hedqvist - https://www.instagram.com/borjetheswede/
He has worked with the swedish powerlifting team and is an all round nice bloke.
Yesterday I had the first screening with Patrik. Initially he gathered some history - injuries history, likes/dislikes, 1RM, 3RM, 5RM, etc. Then we ran through some range of motion tests.
After all of this I warmed up and then we hit some squats
Back Squat
Warm Up
Bar x 10 x 2
60kg x 6 x 2
Working Sets
100kg x 3 x 3 - after each set a video review and focus on improvements
120kg x 3 x 2 - belt on - again with video review and areas to improve
140kg x 3 - with belt and video review
After these sets we had an overall review and then worked some pause squats
100kg x 3 x 3 - quick 3 count at the bottom (no belt) - with video review after
Following this we looked at some accessory work techniques - lunges with one foot in TRX, back extensions on the GHD.
The session was about 90minutes and highly informative. Turns out my squat is decent with areas to focus on around consistently ensuring each rep is quality.
Here is the summary analysis video.
Am going have tomorrow off and prep for sessions on deadlift and benchpress on Wednesday and Thursday. Exciting times ahead!
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