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16/07
Squat:
Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 220×2 ( 46 cent bottoms & light wraps), 250×2 (straps up, 90% wraps), 282.5x2x2 (comp wraps)
Pause squat (2 secs): 170x2x3 ( belt)Stretching: 30 mins
Happy with the bar speed on 282.5, its the most I’ve squatted in that suit. Into comp suit next week for my final heavy squat.
17/07
Bench:
WG bench press: BARx8, 40×8, 60x6x2, 100×5, 135×3, 170×1 ( 52 SKat), 195x1x3 ( belt)
WG board press (3 board): 207.5x2x2 (52 SKat)Abs: Weighted decline crunches, 5 sets 8 reps
Stretching: 30 mins
Managed to get 170 down in my 52 AS SKat with the chest plate right in my neck. With a belt on and the chest plate pulled down a bit, 195 was a similar touch.
In my limited experience I’ve found the Katana shirts to be a lot more more sensitive to changes in the chest plate than a Fury or F6.
Comp calls on all reps, happy with the press speed.19/07
Deadlift:
Sumo dead: BARx8, 60×8, 100×5, 140×4, 180×3 ( belt), 230×2 ( 44 velocity), 272.5x2x2
Stiff legged dead (slow eccentric): 140×5, 170x4x3 ( belt)Stretching: 30 mins
Working sets felt good. Weight accelerated through to lockout.
20/07
Shoulders, Tris & Back:
Standing bar press: BARx8x2, 40×8, 60x6x2
Tricep bar press: BARx8, 40×8, 60×8, 90×5, 120x3x3
WG pull-up (bodyweight): 4 sets 7 reps
WG bar row (strict): 60×8, 90×6, 120x4x2, 100x5x2, 80×6
Ez-bar curl: 47.5x6x3Abs: Weighted crunches (3 sec pause), 4 sets 8 reps
Stretching: 5 mins
Shoulder/tricep work was just range of motion to keep the body fresh for my final bench session. Back work was higher intensity as It’s core to all 3 lifts and I find my back recovers quickly.
23/07
Squat:
Low bar squat: BARx8x2, 70x6x2, 120×5, 170×3 ( belt), 220×2 ( 44 cent bottoms), 260×1 (straps up, light wraps), 290×1 (90% wraps), 310x1x2 (comp wraps)
High bar narrow squat: 120x5x3Stretching: 30 mins
Used eleiko plates which made the bar a bit easier to handle (less bar bend). 310 felt good, speed was basically the same as last week.
24/07
Bench:
WG bench press: BARx8, 40×8, 60x6x2, 100×5, 135×2, 170×1 ( 52 SKat, 1 board), 190×1, 207.5x1x2
CG bench press: 100x5x3 (pauses on chest)Abs: Weighted decline crunches, 4 sets 8 reps
Stretching: 20 mins
Top sets felt comfortable, no sticking points. The bar touched a bit too low on the first set, second set was better.
26/07
Deadlift:
Sumo dead: BARx8, 60x6x2, 100×5, 140×4, 180×3 ( belt), 230×2 ( 44 velocity), 260×2, 290x1x2
Stretching: 25 mins
Bar speed good on top sets. The heavy work is done now, time to deload.
I’m looking forward to lifting on the day.National Champs 2012
Location: Dunedin
Age: 25
Weight: 113.0 kgSquat:
1st: 310, 2 whites – finished a bit far forward, got the red from the centre ref, not sure how he could see that
2nd: 325, 3 whites – good drive, felt the same as 310
3rd: 332.5, 3 whites – also felt the same as 310, 7.5k PBI felt really strong in the squat, finished with more in the tank.
Bench:
1st: 207.5, 2 reds – pressed bar forward, got 2 reds for the bar dipping
2nd: 207.5, 3 whites – straight through to lockout
2rd: 212.5, 3 whites – good drive to lockout (equal PB)I reverted back to a bad habit that’s let me down in the last couple comps on my opener (pressed bar forward), I thankfully turned it around on my next two attempts. 212.5 was comfortable, unfortunately I didn’t get an opportunity to take a PB. I’m still happy with the result as I resolved my bad bench habit in comp and its the first comp I’ve used a Super Kat (size 52)
Deadlift:
1st: 290, 2 whites – a bit shaky
2nd: 300, 3 reds – sat too deep, stopped just before lockout
3rd: 300, 3 whites – sat a bit higher than 2nd attempt, still a bit shaky but locked outDisappointing result in the deadlift, I was struggling to keep warm and this had a obvious affect. It’s also time to get a new deadlift suit as the lower part of my velocity is stretched badly, as I coiled down into position the legs were sliding up so I couldn’t find a tight starting point. Onwards and upwards.
Total: 845k – 5k PB, 2nd in the 120k class
It was good to catch up with everyone and meet a few new people, there was a lot of excellent lifting across the weekend. A huge thanks to Kevin Strachan and John Strachan for helping on the day, bloody top blokes. A big thanks to GetStrength for the ongoing support.
Video of my top attempts at the National champs.
Back into training.
20/08
Squat:
Low bar squat: BARx8x2, 60x8x2, 100×8, 145x8x4
Pause squat (3 sec pause): 90x4x4
Front squat: 90x6x3
Hip thrust: 60x6x3Stretching: 30 mins
Light weight & higher reps to get the legs started.
21/08
Bench:
Dumbell fly: 10×8, 12x8x3 (warmup)
WG bench press: BARx8, 40×8, 60x8x2, 100x8x4
Dips: bwx8x4
MG incline press: 70x8x4
Dumbell extension: 15×8, 17x8x2Abs: Ab roller, 4 sets 10 reps
Stretching: 25 mins
Cardio: 5 x 1min burst on rower (avg speed 1m 30s / 500m)
Good workout. All reps paused on the bench.
23/08
Deadlift:
Conv dead: BARx8, 60x8x2, 100×8, 145x8x4
Sumo deficit: 60×8, 120x6x4
Good morning: 40×8, 60x7x4
Weighted reverse hyper: 4 sets 8 reps ( 30kg)
Trap raise: 60×10, 100x10x3 (paused)Abs: Hanging oblique raises, 4 sets 12 reps
Stretching: 30 mins
Switching back to sumo stance next week, conventional feels inefficient.
24/08
Triceps, Shoulders & Back:
Tricep bar press: BARx8, 40×8, 60×8, 80x7x4 superset Tricep press-down: 4 sets 6 reps
Standing bar press: 40×8, 60x8x3
Band lateral raise: 3 sets 8 reps (pause at top)
WG pull-up: bwx6, (bw 5k)x6x3
CG T-bar row: 60×8, 70x8x3
Cambered bar prone row: 50x8x4
Ez-bar curl: 27.5×8, 37.5x8x3Abs: Weighted decline crunches, 4 sets 8 reps
Stretching: 5 mins
Good finish to the week.
27/08
Squat:
Low bar squat: BARx8x2, 60x8x2, 100×8, 130×7, 160x7x4
Safety bar low box squat: 100x4x4 ( 30k chains)
Zercher squat: 60×8, 100x7x3
Hip thrust: 80x7x4Stretching: 30 mins
Total squat volume approx 10 tons. Session went a bit slower than I’d like but otherwise good.
28/08
Bench:
Dumbell fly: 12×8, 15×8, 17x8x2 (warmup)
WG bench press: BARx8, 40×8, 60x8x2, 80×7, 107.5x7x4
CG decline press: 60×8, 90x8x4
Incline dumbell press: 27×8, 35x8x3
Dumbell pullover extension: 32x8x3Abs: Ab roller, 5 sets 10 reps ( 10k weight)
Stretching: 25 mins
All reps paused on the bench. Everything felt light.
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