Ugh - my logging has been derailed - though most of the tough lifts and sets are on instagram.
However during the last 3 weeks there have been some very spicy sets
Week 10
Deadlifts
5 x 4 @182.5kg - I can safely say this nearly broke me, after the first set I was seriously contemplating on bailing on the rest of the sets. Preserved with it and got them done
Week 11
Squats
4 x 2 @167.5kg (97.5% of 1RM) - first rep of each set was good, slight forward tip on the second rep. Overall pretty decent
Week 12
Squat
4 x 2 @ 157.5kg (92.5%) - this was perhaps even harder than last weeks heavy doubles as I was doing them on my own without a training parter
Bench
4 x 2 @107.5kg (92.5kg) - really tough and triceps were fried
The final workout before test was 5 x3 @75% for Squat, Bench and Dead which set up pretty well for testing
So last Thursday after 12 weeks of hard work it was finally time to test. My coach and some friends came over to support and we ran it in the vein of a powerlifting meet.
So after the usual warm up this is how a very intense 90minutes played out:
Squat
Warm up lift
142.5kg x 2 - smooth
Attempt 1
160kg - up and down smooth
Attempt 2
175kg - up and down pretty smooth - and a 5kg PB
Attempt 3
184kg - bit of a grind in the middle and a new PB (14kg) (this was the goal 12 weeks ago)
The way the bar moved for attempt 3 we thought we might as well have a crack at 190kg
Attempt 4
190kg - monster psych up, went down to decent depth and attacked it for all i was worth on the way up. Had a serious grind through the sticking point and with the toughest squat of my life achieved a 20kg squat PB. I was exhausted but delighted with the lift
Bench
So after about 10mins
Warmed up
Bar x 20
50kg x 8
80kg x 3
100kg x 1
Attempt 1
105kg - smooth up and down
Attempt 2
115kg - quick pause off the chest and up for a 2.5kg PB
Attempt 3
120kg - very slow down, a pause on the chest and a press command from my coach, drove hard with my legs and was able to fight with the bar and press it out for a 7.5kg PB
We discussed if it was worth putting another 2.5kg on the bar but felt there was significant chance I might fail it and 120kg was the goal at the start of the program and no point in trying more.
Deadlift
Deadlift I have been the most concerned with. I felt the squat and bench training had gone really well and mostly the deadlifting had been a serious grind and a real effort so I was willing to settle for a 1kg PB before going into the warm up.
Warm up
Bar RDL x 10
70kg x 3
120kg x 3
170kg x 1
Attempt 1
202kg - explosive and fast hip drive. Certainly the best pull of my life over 200kg.
Based on that lift we went straight into 4 red wheels for attempt 2 - 220kg (this was suppose to be attempt 3)
Attempt 2
220kg - bar moved well off the floor and I was able to get the leg drive timed well to lock out pretty easily. In fact I was so excited I slammed the bar down. Still up and a 7.5kg PB and what is better is that this was the weight I had failed twice before and the most recent one at the first meet I did. So it was tremendously satisfying to pull this so easily.
We reviewed the lift and I knew I had some more left in the tank, 225kg was suggested but that was not going to be enough as it is just shy of 500lbs so we went for 228kg (502lbs) that has been a goal for the last two years
Attempt 3
228kg - prior to the lift my coach had set if you get it to below your knees do not stop pulling, fight for it and you will lock it out. With this on my mind and a massive war cry I went for the lift. I was surprised it moved well off the floor (traditionally my weak point) when i got it below my knees my whole body wanted to let the bar go. I knew I had done the hard work and remembered what my coach said. So for whatever reason I took another breath (in the middle of the lift!) and went to work on grinding through the lift to the lock out - and what was the toughest pull in my life so far I locked it out! This was a 15.5kg PB
It was a surreal almost out of body experience pulling that last deadlift and I was so pleased a number of my friends had been there to share and support me through the lift. What a feeling...
So my total at the last meet was 495kg and after 12 weeks and an epic 90mins of testing I left with a 538kg total - more that me or my coach could have ever hoped for.
I had the weekend off to recover a bit and today I got back under the bar for 3 x 8 @50% for squats and bench to get the blood flowing. I will start another 12 week block on Tuesday in preparation for another local powerlifting meet on 10th March.
However during the last 3 weeks there have been some very spicy sets
Week 10
Deadlifts
5 x 4 @182.5kg - I can safely say this nearly broke me, after the first set I was seriously contemplating on bailing on the rest of the sets. Preserved with it and got them done
Week 11
Squats
4 x 2 @167.5kg (97.5% of 1RM) - first rep of each set was good, slight forward tip on the second rep. Overall pretty decent
Week 12
Squat
4 x 2 @ 157.5kg (92.5%) - this was perhaps even harder than last weeks heavy doubles as I was doing them on my own without a training parter
Bench
4 x 2 @107.5kg (92.5kg) - really tough and triceps were fried
The final workout before test was 5 x3 @75% for Squat, Bench and Dead which set up pretty well for testing
So last Thursday after 12 weeks of hard work it was finally time to test. My coach and some friends came over to support and we ran it in the vein of a powerlifting meet.
So after the usual warm up this is how a very intense 90minutes played out:
Squat
Warm up lift
142.5kg x 2 - smooth
Attempt 1
160kg - up and down smooth
Attempt 2
175kg - up and down pretty smooth - and a 5kg PB
Attempt 3
184kg - bit of a grind in the middle and a new PB (14kg) (this was the goal 12 weeks ago)
The way the bar moved for attempt 3 we thought we might as well have a crack at 190kg
Attempt 4
190kg - monster psych up, went down to decent depth and attacked it for all i was worth on the way up. Had a serious grind through the sticking point and with the toughest squat of my life achieved a 20kg squat PB. I was exhausted but delighted with the lift
Bench
So after about 10mins
Warmed up
Bar x 20
50kg x 8
80kg x 3
100kg x 1
Attempt 1
105kg - smooth up and down
Attempt 2
115kg - quick pause off the chest and up for a 2.5kg PB
Attempt 3
120kg - very slow down, a pause on the chest and a press command from my coach, drove hard with my legs and was able to fight with the bar and press it out for a 7.5kg PB
We discussed if it was worth putting another 2.5kg on the bar but felt there was significant chance I might fail it and 120kg was the goal at the start of the program and no point in trying more.
Deadlift
Deadlift I have been the most concerned with. I felt the squat and bench training had gone really well and mostly the deadlifting had been a serious grind and a real effort so I was willing to settle for a 1kg PB before going into the warm up.
Warm up
Bar RDL x 10
70kg x 3
120kg x 3
170kg x 1
Attempt 1
202kg - explosive and fast hip drive. Certainly the best pull of my life over 200kg.
Based on that lift we went straight into 4 red wheels for attempt 2 - 220kg (this was suppose to be attempt 3)
Attempt 2
220kg - bar moved well off the floor and I was able to get the leg drive timed well to lock out pretty easily. In fact I was so excited I slammed the bar down. Still up and a 7.5kg PB and what is better is that this was the weight I had failed twice before and the most recent one at the first meet I did. So it was tremendously satisfying to pull this so easily.
We reviewed the lift and I knew I had some more left in the tank, 225kg was suggested but that was not going to be enough as it is just shy of 500lbs so we went for 228kg (502lbs) that has been a goal for the last two years
Attempt 3
228kg - prior to the lift my coach had set if you get it to below your knees do not stop pulling, fight for it and you will lock it out. With this on my mind and a massive war cry I went for the lift. I was surprised it moved well off the floor (traditionally my weak point) when i got it below my knees my whole body wanted to let the bar go. I knew I had done the hard work and remembered what my coach said. So for whatever reason I took another breath (in the middle of the lift!) and went to work on grinding through the lift to the lock out - and what was the toughest pull in my life so far I locked it out! This was a 15.5kg PB
It was a surreal almost out of body experience pulling that last deadlift and I was so pleased a number of my friends had been there to share and support me through the lift. What a feeling...
So my total at the last meet was 495kg and after 12 weeks and an epic 90mins of testing I left with a 538kg total - more that me or my coach could have ever hoped for.
I had the weekend off to recover a bit and today I got back under the bar for 3 x 8 @50% for squats and bench to get the blood flowing. I will start another 12 week block on Tuesday in preparation for another local powerlifting meet on 10th March.
