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22/03
Upper day 2:
MG decline press: BARx8x2, 60x6x2, 100×5, 140×3, 160×3, 150x3x2, 140×5
MG pin press: 140×5, 180x3x3
CG pull-up: bwx6, (bw 15k)x5x4
WG fat cambered bar row: 60×8, 70x6x4 (all reps paused)
CG cable row: 5 sets 6-8 reps
Dumbell curl: 17×8, 22×6, 27×5, 22x6x2Abs: Rocky crunches, 5 sets 8 reps (slow eccentric)
Stretching: 10 mins
Good finish to the week.
25/03
Lower day 1:
Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 220×2 ( 46 cent bottoms & light wraps), 265x2x2 (straps up & 80% training wraps)
Olympic squat: 140×5, 160x5x3Stretching: 30 mins
Need to be slightly deeper on working sets, another 20k will solve that. Happy with how the weight felt.
26/03
Upper day 1:
WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 135×3, 170×2 ( 52 S-Kat), 190x1x4 ( belt)
WG board press (3 board): 205×2, 210x2x2 (52 S-Kat)Abs: Weighted full crunch (3 sec pause), 5 sets 8 reps
Stretching: 20 mins
Comp calls on working sets. Good bar speed.
28/03
Lower day 2:
Sumo dead: BARx8, 60×8, 100×5, 140×4, 180×2 ( belt), 220×2 ( 46 velocity), 265x2x3
Romanian dead: 140×5, 160x5x3 (slow eccentric)Stretching: 30 mins
New deadlift suit fits well, 265 felt good.
29/03
Upper day 2:
Standing log press: 25×8, 45×6, 65×6, 70x6x2, 65×6
CG bench press: BARx8, 60x8x2, 90×5, 120x3x3
WG pull-down (behind neck): 5 sets 6-8 reps
WG tricep bar prone row: 60×6, 90×5, 85x5x3
WG body row: 4 sets 6 reps (all reps paused)
Ez-bar curl: 27.5×8, 37.5×8, 47.5×6, 52.5x6x3Abs: Hanging leg raises (short pause), 5 sets 10 reps
Stretching: 15 mins
Good workout. Final heavy week next week before the Auckland champs.
01/04
Lower day 1:
Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 220×2 ( 46 cent bottoms), 260×1 (straps up & 80% training wraps), 290×1 (comp wraps), 295×1
Olympic squat: 140×5, 160x5x2Stretching: 30 mins
The first working set felt a bit easy so i bumped it to 295, probably should have bumped it to 300 in hindsight because the second set felt the same.
In saying that, this training cycle has been more about focusing on the other lifts due to a lack of improvement in those areas in my 2012 competitions.
I’m happy with the result though as i’d usually be wearing a tighter squat sort with this sort of weight.02/04
Upper day 1:
WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 140×2, 180×1 ( 52 S-Kat), 207.5x1x2 ( belt)
MG bench press: 100×5, 130x3x3Abs: Weighted full crunch (3 sec pause), 5 sets 8 reps
Stretching: 20 mins
Comp calls on working sets. Weight felt good, no sticking points.
04/04
Lower day 2:
Sumo dead: BARx8, 60×8, 100×5, 140×4, 180×2 ( belt), 220×1, 260×1 ( 46 velocity), 290x1x2
Reverse hyper: 4 sets 8 reps ( 20k)Stretching: 30 mins
Deadlifts felt good. This was the easiest 290 I’ve done.
The heavy lifting is done, three more light training sessions before the comp.05/04
Upper day 2:
Tricep bar press: BARx8x2, 60x8x2, 90×5, 120x3x3
WG pull-down (behind neck): 5 sets 6-8 reps
WG cambered bar row: 60×8, 80x5x4
CG cable row: 4 sets 6-8 repsAbs: Decline crunches (2 sec pause), 5 sets 8 reps
Stretching: 5 mins
08/04
Deload:
Squat: BARx8x2, 60x6x2, 100×5, 130×3, 160x3x2 ( belt)
Bench: BARx8, 40×8, 60x6x2, 90×5, 110x3x3
Dead: 60×8, 100×5, 130×3, 160x3x2Stretching: 30 mins
Light workout to go through the motions. Time to rest now before the weekend.
Looking forward to lifting on the day!Auckland Champs 2013
Age: 26
Weight: 113.98 kgSquat:
1st: 300, 3 whites – easy
2nd: 315, 3 whites – same as 300
3rd: 325, 2 whites – (1 red from centre ref for depth) also felt the same as 300I planned to go a bit easier in the squat, I used a looser squat suit than I would normally use (46 instead of 44), raw strength has improved.
Bench:
1st: 207.5, 2 whites – good drive to lockout
2rd: 215, 3 whites – a bit of lag on the left, steady through to lockout, 2.5K PB
3rd: 220, 3 reds – ran out of steam a few inches short of lockoutTechnique was better than the last two comps. Happy to get some progress on my hardest lift.
Deadlift:
1st: 295, 3 whites – straight to lockout
2nd: 310, 3 whites – steady through to lockout
3rd: 315, 3 reds – weight was momentarily locked out before loosing balance backwardBalance issue again, I need to work more in this area. I’m still happy with the result as I used a looser deadlift suit like I did in the squat (46 instead of 44), raw strength has also improved here.
Total: 850k – 5k PB, 1st in the 120k class, best equipped male overall.
Good start to the year, a lot left in the tank for the Nationals & Commonwealths.
It was a good day in general with a lot of good lifting, our biggest Auckland champs yet.
A big thanks to Getstrength, Kevin & John for helping on the day.I don’t have any video footage yet but ill upload something if I’m able to get it.
Looking forward to the National Champs in August.
Back into training.
Last week I did some conditioning work to prepare for this week.
29/04
Lower day 1:
Low bar squat: BARx8x2, 60x6x2, 100×6, 140×6, 170x6x3 ( belt), 160×6
Conv dead: 100×6, 140×6, 160x6x4
SSB squat: 80×6, 110x6x4
One-legged squat: 3 sets 8 reps (non stop)Stretching: 35 mins
30/04
Upper day 1:
WG bench press: BARx8, 40×8, 60x6x2, 90×6, 120x6x4
WG incline press: 80×6, 95x6x5
Standing log press: 40×8, 60x7x4
Dumbell lateral raise: 4 sets 8 repsAbs: Ab roller, 4 sets 10 reps
Stretching: 25 mins
All reps on the bench press executed in competition style.
02/05
Lower day 2:
Sumo dead: BARx8, 60×6, 100×6, 130×6, 160x6x5
Pause squat (2 sec pause): 60×5, 100×4, 120x4x4
Good morning: 60×8, 80x6x4
Reverse hyper: 4 sets 8 reps ( 20kg)Abs: Hanging knee raises (short pause), 4 sets 10 reps
Stretching: 35 mins
Working sets felt good.
03/05
Upper day 2:
MG bench press ( #2 band resistance): BARx8, 40×8, 60×8, 100x6x4
MG floor press: 90×5, 120x4x3
CG pull-up: 4 sets 6 reps
WG fat cambered bar prone row: 60×8, 70x7x4, 60×8
WG cable row: 4 sets 8 repsAbs: Decline crunches (2 sec pause), 4 sets 8 reps
Trained early in the morning due to traveling to see family on the weekend. Fast workout, done in an hour.
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