Return of the King

BossArky

Sunday August 19th: Bench Day 4 of 12

Face Pulls (band, wide hooked on bench rack uprights)
6x10

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
95kg - 1x1
107kg - 6x3 ... worksets. Heavy enough as feeling battered from max out on slingshot a few days ago
---
Incline DB Bench
4kg per arm - 1x12
8kg per arm - 1x12
12kg per arm - 1x12

Incline DB Curl
4kg per arm - 1x12
8kg per arm - 1x12
12kg per arm - 1x12
---

Benching 107kg 6x3 and then testing out the new Incline Bench with some DB incline pressing & curling. Good for variety.

BossArky

Monday August 20th: Deadlift Day 2 of 6

Deadlift (beltless)
70kg - 1x5
120kg - 1x3 ... double overhand
120kg +16kg chains - 3x8 ... alternating mixed grip
---
Fat Gripz Deadlift
70kg - 3x6
---
GHR
bodyweight - 3x12
---
45 Degree Back Raise
bodyweight - 3x12
---
Ab Wheel (knees)
3x12
---

Beltless Deadlifts felt good: 120kg +16kg chains - 3x8.

Fried the posterior change with 3x12 on GHR and 45 Degree Back Raise to finish off back to back in 5 mins flat. Was rushing to a meeting.

Other stuff was Fat Gripz Deads 70kg 3x6 (handy) & Ab Wheel 3x12 (knees).

Thats the end of week 2 of 6. Got two rest days coming up to enjoy.

BossArky

Thursday August 23rd: Squat Day 5 of 12

Squat
20kg - 1x10
60kg - 1x5
90kg - 1x3
**add belt & wrist wraps**
110kg - 3x9 ... worksets, fine
---
Front Squat
45kg - 1x6
55kg - 1x6
65kg - 1x6 ... ok
---
Lunges
bodyweight - 3x10 per leg ... the leg pump...
---
GHR
bdyweight - 3x12
---
Ab Wheel (knees)
3x8 ... wheel a mat lower than knees
---

Wrecked from the volume in there ^^. Had to go out and walk around block as head was pounding after it. Then came back and lay on the ground with legs up to get some blood back out of legs and into brain/chest.

• Squats 110kg 3x9 were fine. These took about 90% of the training session duration. The rest of the stuff was rattled off in back to back sets between myself and training partner in "I go, you go" fashion. Dripping sweat by the end.
  
• Front Squats working up to a top set of 65kg x6 were alright too. These also feel so weird & awkward on abs. Doing these for variety and to get used to them.
  
• Lunges 3x10 totally blow up the legs from all angles with incredible pump.
  
• GHRs 3x12 had hamstrings about to fly off the bone.
  
• Ab Wheel 3x8 was a quick finisher.

Lay down and read book for the rest of afternoon. Nice session all in all.

Note #1: Bought creatine for the first time in a couple of months. Starting to load up which will hopefully make the coming weeks easier and myself swolier. That is the one training supplement I have utilized in the past couple of years along with vitamin C, a multi-vit and fish oil. Don't see the point in protein powder these days as prefer to get it from real food.

Note #2: Was in Daiso (the Japanese pound shop) and purchased a hanging device (typically used for socks) that I can now used to hold all my sweaty knee & elbow sleeves, plus wrist wraps, on one apparatus. Handy as can easily keep the lot together now in one place and move them out in the sun to dry off/defungify.

Alf Veedersane

Got that surprise ab workout from SSB squats. Didn't the DOMS I got from it but it makes sense since you have to brace really hard to stop the bar from folding you.

BossArky

Friday August 24th: Bench Day 5 of 12

Face Pulls (band)
3x12-15
---
Barbell Row
70kg - 6x6 ... to even out the bench, sorta

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
92kg - 6x6 ... worksets, so easy
---
Incline DB Bench ... aiming to keep wrists outside elbows at top to keep tension on the pec
12kg per arm - 1x12
22kg per arm - 1x12
24kg per arm - 1x12

Incline DB Curl ... isolation pain for biceps & stretch for pecs at bottom
12kg per arm - 3x10
---
Face Down Lying Incline Bench Curl ... because I saw Mark Bell do this as a bicep isolation
1kg per arm - 1x15
4kg per arm - 1x15
6kg per arm - 1x15

Rolling Tricep Extension (lying) ... for tricep assistance variety
1kg per arm - 1x15
4kg per arm - 1x15
6kg per arm - 1x15
---
Pec Fly (Incline) ... for the pec stretch
1kg per arm - 1x25
4kg per arm - 1x25
6kg per arm - 1x15

Rev Fly (standing) ... for the upper back fire
1kg per arm - 1x25
4kg per arm - 1x25
6kg per arm - 1x15
---

Bench was so easy today: 92kg 6x6. Creatine kicking in

Did a heap of random high rep low weight bodybuilding afterwards. Enjoyable.

Side note: Quads in bits from yesterday.

BossArky

Sunday August 26th: Squat Day 6 of 12

Calves (standing, holding plate) ... to stretch out calves before squat
+5kg plate - 1x10
+10kg plate - 1x10
---
Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
**add wrist wraps**
125kg - 3x7 ... worksets, a bit flat but got through them
100kg - 1x17 ... dropset & 1 rep more than doing this weight a couple weeks ago.
---
Ab Wheel (knees)
3x12 ... last set with 5kg plate on back
---
GHR
bodyweight - 3x12
---

Woke up feeling wrecked after spending yesterday afternoon doing front crawl & breast stroke sprints in the pool. Quite fun but energy sapping.

Squatting 125kg 3x7 was alright - but could have been easier. The drop set of 100kg x17 was 1 rep more than when I did the same just under two weeks ago. Was aiming to just add one rep to 1-UP that last session. Training partner got 18 reps on their attempt. So good healthy AMRAP competition.

Added a 5kg plate to my upper back for last set of Ab Wheel roll-outs. Found this recommended by Dave Tate in one of his either Squat or Deadlift manuals. He reckons it'll target abs more whilst being easier on hip flexors (vs full Ab Wheel on feet).

Banged out 3x12 GHRs to fry the hamstrings into submission.

Started listening to Greta Von Fleet which are a second coming of Led Zepplin & quite catchy. Put them on for the 100kgx17 set and it helped (vs Joe Rogan podcast with Neil de Grasse Tyson which I had been listening to during main worksets).

Bodyweight hovering a few hundred grams over 80kg.

Alf Veedersane

Ha! Was listening to that NdGT podcast yesterday as well. Really good listen

BossArky

Alf Veedersane wrote: »

Ha! Was listening to that NdGT podcast yesterday as well. Really good listen

Yeah, was a good one. Usually some interesting guests on Joe Rogan every now and again. Typically listen to him on either x1.5 or x2.0 to speeed things up. Don't have the time/patience for a ~3hr podcast each time!

BossArky

Monday August 27th: Bench Day 6 of 12

Face Pulls (band)
2x10
---
Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
92kg - 1x1
102kg - 6x5 ... worksets, alright.
---
DB Arnold Press (standing)
12kg per arm - 3x12
---
Pec Fly
1kg per arm - 1x15
4kg per arm - 1x15
6kg per arm - 1x15

Rev Fly (standing)
1kg per arm - 1x15
4kg per arm - 1x15
6kg per arm - 1x15

Lateral Raise (standing)
1kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---

Got through todays bench alright: 102kg 6x5. Would have been easier if quads weren't numb and lower back wasn't totally fried. Totally cooked from overdoing the assistance yesterday - in particular the Squat drop set.

Taking this as a good pointer to lay off the assistance going forwards.

Tomorrows Deadlift session will see me complete exactly half of this training cycle. Its going well thus far.

Alf Veedersane

BossArky wrote: »

Yeah, was a good one. Usually some interesting guests on Joe Rogan every now and again. Typically listen to him on either x1.5 or x2.0 to speeed things up. Don't have the time/patience for a ~3hr podcast each time!

Never thought of speeding it up! There was a good one a while back with Matthew Walker on sleep. Worth a listen if you haven't.

BossArky

Alf Veedersane wrote: »

Never thought of speeding it up! There was a good one a while back with Matthew Walker on sleep. Worth a listen if you haven't.

I'd highly recommend the "Overcast" podcast app. Gives you much improved functionality over the standard iphone app.

The best thing is the "smart silence" option. It strips out all the dead time in the conversations. So, if a recording was 1 hr of conversation it cuts it back to just the spoken word which may be like 45 or 50 mins. Then... factor that up by x1.5 or x2.0 speed and you'll start to get through a lot of content each week.

You can also create "smart" playlists - where you select which podcasts are scheduled as a priority. I have about 10 auto updating playlists (Fitness, General, etc, etc) depending on what mood I'm in.

BossArky

Tuesday August 28th: Deadlift Day 3 of 6

Deadlift
70kg - 1x5
120kg - 1x3 ... double overhand
**add belt**
140kg - 1x1
140kg +16kg chains - 3x8 ... alternating mixed grip
---
Fat Gripz Deadlift
80kg - 3x6
---
GHR
bodyweight - 3x12
---
45 Degree Back Raise
bodyweight - 3x12
---
Ab Wheel (knees)
+5kg plate - 3x12
---

Deadlift felt good.

Exactly half way through this training cycle now.

Bodyweight 81.4kg this morning.

BossArky

Friday August 31st: Squat Day 7 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
120kg - 1x1
135kg - 3x5 ... worksets, slow as knackered from Deadlifts a few days ago
---
Lunges
bodyweight - 3x8 per leg
---
Ab Wheel (knees)
3x8
---
GHR
bodyweight - 3x8
---
Calf Raise (blue plate, on decline)
bodyweight - 3x15
---

Squats were tough enough: slow 135kg 3x5. Pretty knackered still from Deadlifts a few days ago. Erectors and lats still in ribbons. Was swimming this morning too.

Took it easy on the assistance. Dropped Front Squats and kept the rest of the sets & reps on GHR, Lunges & Ab Wheel at 3x8 (vs 3x12 in recent sessions).


It'll be fine.

BossArky

Saturday September 1st: Bench Day 7 of 12

Barbell Row
20kg - 1x10
60kg - 9x5

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
95kg - 1x1
107kg - 6x4 ... worksets, fine
---
Chin Ups
3x8

DB Arnold Press (standing)
12kg per arm - 3x12
---
Pec Fly
1kg per arm - 1x15
4kg per arm - 1x15
6kg per arm - 1x15

Rev Fly (standing)
1kg per arm - 1x15
4kg per arm - 1x15
6kg per arm - 1x15

Lateral Raise (standing)
1kg per arm - 1x15
4kg per arm - 1x15
6kg per arm - 1x15
---

Got through Bench 107kg 6x4 fine. Last set was perhaps the best as I treated each rep more as a single by resting at the top for a second or two instead of some of the earlier sets where I was powering through them).

Nine sets of Barbell Rows supersetted with the Bench warm ups and worksets.

Chins Ups and some light dumbbell pump (flys, rev flys, lat raises).

Also did some isometric curls against the rack which I won't bother with again. Too much joint stress.

BossArky

Monday September 3rd: Squat Day 8 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
120kg - 1x1
140kg - 3x3 ... worksets, fine
---
Lunges (front foot elevated about an inch)
bodyweight - 3x8 per leg
---
Ab Wheel (knees)
3x8
---
GHR
bodyweight - 3x8
---

Squats 140kg 3x3 on day 8 of 12. Weight was fine & didn't feel like I had to get out of 1st gear to push through. Unracked first set a bit lobsided & seem to have strained something around right SI joint. Nothing major.

Kept the assistance moderate again for recovery as getting towards the end of the cycle now.

BossArky

Tuesday September 4th: Bench Day 8 of 12

Barbell Row
20kg - 1x10
60kg - 6x5

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 1x1
112kg - 6x3 ... worksets, initially hard but got easier as the sets went by.
---
DB Incline Press
12kg per arm - 3x10 ... aiming to keep wrists outside elbows at the top
---
Incline DB Row (face down, bench)
12kg per arm - 3x10
---
Arm Blaster
1kg per arm - 1x20
4kg per arm - 1x20
6kg per arm - 1x30
---
Rev Fly (standing)
4kg per arm - 3x10
---

Bench worksets on 112kg 6x3 started off feeling tough. As the sets went on they got easier and easier. Concentrated on a strong pause on the chest which set up strong upperback and lats for solid press.

Some various light bodybuilding assistance to keep the blood flowing afterwards. Bust out the arm blaster too for the laugh. Probably first time using it in close to two years.

BossArky

Wednesday September 5th: Deadlift Day 4 of 6

Deadlift
70kg - 1x5
120kg - 1x3 ... double overhand
**add belt**
140kg - 1x1 ... alternating mixed grip
155kg - 3x6 ... worksets. Alright.
---
GHR
bodyweight - x8, x10, x12
---
45 Degree Back Raise
bodyweight - 3x10
---
Ab Wheel (knees)
bodyweight - 3x10
---
Fat Gripz DB Hold
6kg, 12kg, 22kg - each for 30 seconds
---

Feeling a small bit feverish in the head yesterday and today. Not really affecting lifting but also not feeling 100%. Got through Deadlifts on 155kg 3x6 alright. Thought about skipping the third set to aid recovery, then just went for it. Haven't done much Deadlifting the past few cycles so need the practice.

Usual assistance (GHR, 45 Degree Back Raise, Ab Wheel) and added in Fat Gripz DB Holds to make up for dropping Fat Gripz Deadlifts. Skipped the latter to give lowerback / CNS a break. Got a good forearm pump for the DB holds.

BossArky

Saturday September 8th: Squat Day 9 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt & wrist wraps**
100kg - 1x3
120kg - 3x9 ... worksets, handy enough
---
Lunges
bodyweight - 2x10 per leg
---
GHR
bodyweight - 2x10 ... to horizontal only
---
Ab Wheel (knees)
2x10
---

Squat 120kg 3x9 which was handy enough. Blasted through these plus assistance in about 45 mins max.

Kept assistance to 2 sets each instead of the usual 3: Lunges, Ab Wheel & GHR.

Changed GHR form slightly today. Back in the day years ago I learned to perform GHR purely to the horizontal and don't hinge forward at the hips. For the past couple of weeks since getting a GHR at home I've been messing about with going all the way to horizontal and then also hinge forward at the hips so that tips of fingers can touch ground. Today I just stopped at horizontal and kept the lower back arch to hit hammies a bit more and keep glutes and lowerback out of it.

Recovery is key for the next couple of weeks.

BossArky

Sunday September 9th: Bench Day 9 of 12

Barbell Row
20kg - 1x10
60kg - 6x6

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
97kg - 6x6 ... worksets, easy & a PR for 6x6
---
DB Bench
22kg per arm - 2x10
---
DB Press Overhead (seated for variety instead of standing)
12kg per arm - 2x10
---
Barbell Curl
20kg - 20 reps broken into mini triples and dobules
20kg - 1x10
---
DB Curl
12kg per arm - 1x10
---
Pec Fly
4kg per arm - 2x10

Rev Fly
4kg per arm - 2x10

Lateral Raise
4kg per arm - 2x10
---

Bench was so easy today and hit a 6x6 PR with 97kg. Have previously done 100kg x6, but this is a full 6x6 rep PR. Felt like I was just cruising and it wasn't that heavy at all.

The rest was light bodybuilding assistance. Have been watching at lot of the Juggernaut Training Systems (JTS) hypertrophy guides on youtube the past few days. Quite interesting to learn about set volume required for maintenance, growth and max recoverable volume, etc.

BossArky

Tuesday September 11th: Squat Day 10 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt & wrist wraps**
100kg - 1x3
120kg - 1x1
135kg - 3x7 ... worksets, felt hard but got through them and looked ok on video
---
Ab Wheel (knees)
2x6
---
GHR
bodyweight - 2x6
---

Squat 135kg 3x7. Got through it and kept assistance low as knackered from being awake late last night. Live to Squat another day.

Bodyweight was 82.5kg ish about 2 days ago.

BossArky

Thursday September 13th: Bench Day 10 of 12

Barbell Row
20kg - 1x10
60kg - 6x3 ... keeping reps to just 3 per set for sake of recovery

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
95kg - 1x1
107kg - 6x5 ... worksets & PR by 2kg over approx this time last year. Foot slip on very last rep caused fail but hey who cares if it was 29 vs 30 reps?
---
DB Bench
12kg per arm - 2x10
---
DB Arnold Press (standing)
6kg per arm - 2x10
---
Pec Fly
4kg per arm - 2x15

Rev Fly (standing)
4kg per arm - 2x15

Lateral Raise (standing)
4kg per arm - 2x15
---

Benched 107kg for 6x5 which is a 2kg PR over approx this time last year.

Was going fine with no major issues until very last rep of last set. Failed it due to foot slip & lost tightness.

Probably slipped due to barefoot. But hey - who cares whether it was 29 vs 30 reps? Gonna chalk it up as PR as would have gotten it if hadn't slipped.

Took a day off between last Squats and this Benching. Was totally fried from the 3x7 Squats and think it affected CNS a bit. Overtrained and was feeling like I was coming down with something: runny nose, sore throat etc. Got chills and heats(lol?) in the middle of the night and was up for 3 hours. Anyway - got back to bed and got through Bench this morning. Kept the assistance light and will move forward to Deadlifts tomorrow.

BossArky

Friday September 14th: Deadlift Day 5 of 6

Deadlift
70kg - 1x5
120kg - 1x3 ... double overhand
**add belt**
145kg - 1x1 ... alternating mixed grip
165kg - 2x5 ... worksets. Tough enough. Skipped third set.
---
GHR
bodyweight - 2x8
---
45 Degree Back Raise
bodyweight - 2x10
---
Ab Wheel (knees)
bodyweight - 2x8
---
Fat Gripz DB Hold
22kg per arm - 3 sets each for 30 seconds
---
DB Curl
12kg per arm - 2x10
---

Aim today was to survive Deadlifts as still got a fever.

First set of 5 on 165kg was alright. Felt I could concentrate on form and arching / bracing into the reps. Second set I could feel erectors getting a bit fatigued, so didn't bother with third set as was happy to get through the two and spend the next days recovering ahead of final week.

Illness should have passed by then and will be back to all guns firing.

Kept assistance slight and to two sets on GHR, Back Raise, Curls and Abs.

BossArky

Sunday September 16th: Squat Day 11 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
130kg - 1x1
145kg - 1x5 ... workset. Erectors in ribbons from Deadlifts two days ago. Skipped sets 2 & 3 for recovery
60kg - 1x10
---
Lunges
bodyweight - 3x5 per leg
---
Ab Wheel (knees)
3x5
---
GHR
bodyweight - 3x5 ... actually 10 on last set as experimenting with just the backraise bit to parallel and it set hammies on fire!
---

I sound like a broken record the past while - but recovery is at forefront of mind as comp is now less than 2 weeks away. Limited Squat worksets to one set of 145kgx5 instead of 2 or 3 sets. Probably would have done 2 sets if I had taken an extra days rest. Scheduling this week meant I rushed this session a day earlier than planned and erectors were still in ribbons from Deadlifts two days ago.

Set of 145kg Squats was alright given the circumstances. Think I'd be fine if fully recovered. Got a little forward on 4th rep but the rest were fine. Did a set of 10 reps with 60kg afterwards. Felt like double the weight.

Thinking back - that is my 2nd heaviest ever set of 5s. Did 150kg for 5 about a year ago as a dropset coming down from a heavier single.

Some light assistance afterwards so I could leave gym with feeling of having done something.

BossArky

Tuesday September 18th: Bench Day 11 of 12

Barbell Row
40kg - 5x8

Bench (paused)
20kg - 1x6
60kg - 1x5
85kg - 1x3
100kg - 1x1
112kg - 4x4... which went 3, 4, 4, 3... those two sets of 4 reps were a PR.
---
DB Bench
12kg per arm - 2x10
---

Bench 112kg 6x4 was cut to 4 sets of 3, 4, 4 & 3 reps. Failed final rep on both 1st and 4 sets so cut workout to just 4 sets and it was near max so didn't wanna strain further.

Failed first set as elbows flared and bar got caught under j-hooks on way up. Something similar on last set. No big deal. Should probably put shoes on and have a less stressful time slot to train in. This time I was rushing in and out of the gym as had a call shortly thereafter. Still feeling confident my bench is on the right track as those sets of 4 were a PR on 112kg.

BossArky

Wednesday September 19th: Squat Day 12 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
130kg - 1x1
150kg - 3x3 ... workset. Went well. Nice way to end cycle. PR for 3x3, but have actually done a single set of 5 on this weight about a year ago
---
Lunges
bodyweight - 3x5 per leg
---
Ab Wheel (knees)
3x5
---
GHR
bodyweight - 3x5 ... with 10 on last set where last 5 reps were back raise to parallel for hammy burn out
---

Squat cycle finished well with 150kg 3x3. The mini deload on day 11 of 12 (where I did just 1 workset instead of 3 on 145kg x5) was justified today as I came in and felt recovered.

3x3 at that weight is a PR even though I have done a single dropset of 150kg x5 approx this time last year on the way down from a 154kg single.

Did some minimal assistance.

Happy enough.

BossArky

Friday September 21st: Bench Day 12 of 12

Barbell Row
20kg - 1x10
60kg - 1x5

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 1x1
110kg - 1x1
117kg - 3, 3, 2 ... worksets. PR triples.
107kg - 1x3 ... accidental misload. Thought it was another set of 117kg
100kg - 1x8 ... PR for reps on 100kg
---
DB Bench
12kg per arm - 2x12
---
Pec Fly
4kg per arm - 2x12 ... nice stretch

Rev Fly (standing)
4kg per arm - 2x12
---

Bench cycle finished successfully with PR triples on 117kg which is 2kg up on last cycle.

First set was fine.

Second set better.

Third set failed the final rep but was confident of getting the fourth set fully (as slightly rushed setup on third set).

Fourth set: Did it and felt super easy. Was thinking to myself that I must have gotten a good setup, breath or arch ... and then noticed the two 5kg plates sitting on the storage rack waving back at me. Had accidentally reloaded the bar to 107kg instead of 117kg after training partners sets....

Fifth set: Went for an AMRAP on 100kg and got 8 reps which is a PR and 2 reps up on what I did a couple of months ago.

Cannot complain

BossArky

Saturday September 22nd: Deadlift Day 6 of 6

Deadlift
70kg - 1x5
120kg - 1x3 ... double overhand
**add belt**
140kg - 1x1 ... alternating mixed grip
160kg - 1x1
175kg - 1x3 ... workset. Fine.
75kg - 2x6 ... fat gripz
---
Ab Wheel (knees)
bodyweight - 2x6
---
GHR
bodyweight - 2x6
---
45 Degree Back Raise
bodyweight - 2x12
---

Deadlift cycle ended well with a triple on 175kg.

Came into this pondering attempting doubles vs triples, or even just singles. The reps were feeling fine and I kept going to get the full triple handily enough. Felt erectors coming into it a bit too much on third rep so called it quits and will be now in deload recovery mode until competition next Friday.

Finished off with some light assistance: Fat Gripz Deads, Ab Wheel, GHR and Back Raise.

81 dot something kg this morning so should be able to eat my way into weigh-in which will be nice.

Alf Veedersane

What kind of numbers do you have in mind for comp?

BossArky

I'm going 9/9 with:
- SQ: 150/160/165
- BP: 115/120/125
- DL: 175/185/190

BossArky

Friday September 28th 2018 – Powerlifting Competition Dubai

Short version: Went 8/9 with personal records on all lifts: 485kg @81.7kg bodyweight.

Long version: …. Read on.

Was up around 6am in the morning getting breakfast and readying myself for the day. Training partner was lifting at 9am so spent the first half of the day assisting them with loading, coaching, general comp day assistance.

My weigh in was at noon. Tipped the scales at 81.7kg in my underwear after a full morning of eating and drinking. Felt a bit underweight. Nice to be able to eat into a competition for a change and not be coming in depleted and dehydrated. Still felt a bit skinny though on the day. Lifting kicked off for me around 3pm.

Squats:
Warm up: 20kg x5, 60kg x5, 100kg x3, 130kg x1

Squat #1: 150kg. Opened conservatively with what I recently tripled in training cycle peak. It was fine. Video shows depth on all my Squats was super deep.

Squat #2: 162.5kg (2.5kg comp PR). Jumped 12.5kg between first and second attempts to lock in a comp PR. Felt a bit tough

Squat #3: 165kg (5kg comp PR). Debated internally going 170kg or 165kg on third attempt. Opted for the latter to lock in first official comp double bodyweight Squat. Felt easier than the second lift. So, coming out of Squat with a 5kg PR was pleasing.

Bench:
Warm up: 20kg x5, 60kg x5, 80kg x3, 95kg x1, 105kg x1

Bench #1: 115kg (2.5kg comp PR) which in retrospect was probably a bit aggressive as an opener. Weight moved well and was easy, but I should have opened at potentially 110kg to save some energy for 2nd and 3rd attempts.

Bench #2: 120kg (7.5kg comp PR). Handy enough. No big deal.

Bench #3: 125kg – FAIL. Was confident of getting this and thought I had when suddenly the bar was back in the rack with spotters assistance. Potentially I was too complacent. Got it off my chest and it was moving well before it was all over and I was scratching my head wondering what I failed it around midway up.

Deadlift
Warm up: 70kg x5, 120kg x3, 150kg x1

Deadlift #1: 170kg for a conservative opener. Quite easy looking at video.

Deadlift #2: 190kg (10kg comp PR) for an aggressive jump to second attempt. Felt fine.

Deadlift #3: 200kg (20kg comp PR) because #YOLO. No point going for any of the fractional increments between 190kg-200kg. Just went for it. Felt alright. A bit slow. Got 2 white lights – not sure why head ref gave a red. My first competition 200kg Deadlift.

Total 485kg for a 42.5kg PR at bodyweight 81.7kg

Summary:
Quite pleased to hit 2 PRs on each lift and get the 485kg total which was my 7th PR of the day. This is my first competition in 3 years since last one in Oct 2015. Pleasing to string all those individual PRs together in one competition to get the overall PR total too. From memory I finished 9th in the 83kgs from about 17 lifters in that category – will confirm that once official results are released.

Of the 17 or so 83kg lifters some of the ones opening lighter were pushed into an earlier flight with the 74kg lifters to even out the numbers a bit and have approx 12 in each flight. I was in the second flight with the bulk of the 83kgs. My Bench was better than average so I lifting after the half way in the flight versus my Deadlift being the worst relatively speaking where I was usually around third out on the platform. Squat was a position or two better. A lot of ppl ended up attempting & failing 125kg Bench... and alot of people ended up attempting and getting the 200kg Deadlift.

I purposely didn't watch any other lifting - kept to myself and focused on my upcoming lifts.

Training is on the right track and confident that all lifts are moving. Competition was well run and I was impressed with the caliber of lifts on both female and male side.

Note to self – need new converse footwear. Current ones are well over 4 years old and have zero grip as sole so smooth. Feet slip a bit which affects leg drive on carpet platform.