Squats, Squats, Squats

podge57

cardio,shoot me wrote: »

alright, so i have to wear both?

yup

cardio,shoot me

ah damn, i dont think they will fit over each other...

Hanley

cardio,shoot me wrote: »

ah damn, i dont think they will fit over each other...

How tight are you slippers????

cardio,shoot me

pretty damn tight, its not the length, its my feet are really broad . , ill test it out tonight to be sure

podge57

- Today didn't really go to plan. I wanted 110x2, the first rep was easy enough, but then took way too long after it, lost my tightness and just racked it - I wouldn't have got it. Did another single after. It was tougher than 105x2x3 last week. Not sure why there is such a drop-off with only a 5kg increase, but my guess is that it's mostly mental
- I've been training hard the last few weeks, so going to start to taper it a bit this week. Easy workout Monday and Wednesday, then squat and bench openers friday

Bench
20kg x 8
20kg x 8
60kg x 5
80kg x 3
95kg x 1
110kg x 1
110kg x 1

Squat
60kg x 5
100kg x 3
140kg x 3
160kg x 5
160kg x 5
160kg x 5

Pressups v. Mini Band
10
10
10

Tri Pushdowns
15
15
15

podge57

- Today was pretty good, got some decent squat and bench volume in - going to wait until friday to hit my squat and bench openers.

Standing AB Pulldown
20
15
15

Squat
20kg x 5
60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 2
170kg x 5
170kg x 5
170kg x 5

Bench
20kg x 5
20kg x 5
60kg x 5
80kg x 3
100kg x 3
100kg x 3
100kg x 3

Weighted Situp
+10kg x 15
+20kg x 10
+20kg x 10


I wanted to start doing some proper cardio after smolov, but the roads and paths around my house have been frozen since then, so I was stuck with an exercise bike. It cleared up today tho, and there is a road behind my house which was never opened, and is completely sealed off, which is perfect for sprints. For some reason, it is also lit up 24/7, so I can use it any time

Today I did 10 sprints of about 45-50m, jogging slowly back tot he start after. It was tough enough, but I felt great when it was done. Gonna try and do this 2-3x per week, and increase the amount of sprints or distance each time

podge57

- No heavy deadlifting today, just some upper back, romanians and speed pulls. Not much to write about, it was a fairly good session.
- Whenever I get some time, I'm going to make a db for doing rows. I tried some BB rows today, after doing romanians and speed pulls, I only really felt them in my lower back

Pullups
10
8
8

Fat Grip Curls
30kg x 12
35kg x 10
35kg x 10

Romanian DL
60kg x 8
80kg x 8
100kg x 10
120kg x 8
140kg x 6

Speed Pulls
100kg x 3
140kg x 3
160kg x 2
180kg x 1,1,1,1 (15 secs rest)

Lat Pulldowns
20
15
15

cardio,shoot me

podge57 wrote: »

I only really felt them in my lower back

exact same for me , try pendlays in the mean time before you get a dumbell if you already havent, i used to feel them before i switched to dbs

podge57

cardio,shoot me wrote: »

exact same for me , try pendlays in the mean time before you get a dumbell if you already havent, i used to feel them before i switched to dbs

def. sounds worth trying out. I need to start doing some sort of heavy rowing again

podge57

- Today was pretty good. Squats felt strong, but form was off. Had a hard time keeping my knees out - my hips, hams glutes and groin were still sore from those sprints. Not too worried tho, will probably open at 195 to get a good solid squat on the board.
- Happy enough with my bench opener. Not sure if I paused the first rep long enough, but the second seemed spot on.

Squat
20kg x 5
60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1
200kg x 2

Bench
20kg x 8
20kg x 8
60kg x 5
60kg x 5
80kg x 3
92.5kg x 2
105kg x 2

Circuit:

AB Pulldown
15
15
15

Face Pulls
15
15
15

Tri Pushdown
15
15
15

https://www.youtube.com/watch?v=YQAcew4levM

cardio,shoot me

good stuff podge! do you happen to know if theres like a set pause time? like 1 or 2 seconds? oh and whats the order we lift in? like squat first bench second etc Ps: if it isnt obvious i added you on teh facebookz :P

podge57

cardio,shoot me wrote: »

good stuff podge! do you happen to know if theres like a set pause time? like 1 or 2 seconds? oh and whats the order we lift in? like squat first bench second etc Ps: if it isnt obvious i added you on teh facebookz :P

Dont think so, just when the bar is motionless on your chest. I do remember last year it seemed a lot longer than I expected.

And yeah its squat-bench-deadlift, with female and lighter weight classes going first

And yes, I did realise that was you:D

cardio,shoot me

cool, i was half hoping bench was gonna come first but i knew as much.
squats leave me knackered way more than bench!. oh, while on teh topic, any idea what time weigh ins and lifting begin? and how long where you there last year , as in from weigh in till you where finished

podge57

cardio,shoot me wrote: »

cool, i was half hoping bench was gonna come first but i knew as much.
squats leave me knackered way more than bench!. oh, while on teh topic, any idea what time weigh ins and lifting begin? and how long where you there last year , as in from weigh in till you where finished

Got this from the site

"weigh in starts at 9:00 until 10:00 & reweighs until 10:30"

I would say the lifting would start shortly after 11.

Last year it started bout 10.30, I think I did my first squat about 12.30, and last Dl was late, sometime between 7 and 8 I think. But there were 70+ lifters there

Hanley

podge57 wrote: »

Got this from the site

"weigh in starts at 9:00 until 10:00 & reweighs until 10:30"

I would say the lifting would start shortly after 11.

Last year it started bout 10.30, I think I did my first squat about 12.30, and last Dl was late, sometime between 7 and 8 I think. But there were 70+ lifters there

I'd say there'll only be more there this year.

Cardio, make sure you stock up on water and food for the day.

podge57

Hanley wrote: »

I'd say there'll only be more there this year.

Cardio, make sure you stock up on water and food for the day.

Yeah, its gonna be a long day alright, might bring a sleeping bag just in case!

cardio,shoot me

im bringing about 5L+ water, gatorade, meal replacements from myprotein, fruit , and im trying to think of food that wont leave me feeling full .: btw whats the deal with reweighs? is that for people to make a last ditch effort to cut the last bit before it starts, or is it to check you havent gotten fatter in 30 minutes :P

Hanley

cardio,shoot me wrote: »

im bringing about 5L+ water, gatorade, meal replacements from myprotein, fruit , and im trying to think of food that wont leave me feeling full .: btw whats the deal with reweighs? is that for people to make a last ditch effort to cut the last bit before it starts, or is it to check you havent gotten fatter in 30 minutes :P

You don't want to be eating too much protein on the day tbh. It'll be hard for your body to digest and could leave you feeling unwell.

Reweighs are for those who didn't make weight in whatever class they were hoping for.

cardio,shoot me

hmm, so i should focus more on carbs and fats?

corkcomp

cardio,shoot me wrote: »

hmm, so i should focus more on carbs and fats?

Neither protein or fats on the day IMO, just carbs

brutusthebarber

Jaffa cakes, nuti grain shortcake bars, fruit, water, sugarfree redbull/boost.

I'd defo get about 3 bottles of the sugarfree boost stuff. Gonna be a long day!

EDIT: Just realised I was posting in Podge's log! Sorry for the clutter dude!!

podge57

brutusthebarber wrote: »

Jaffa cakes, nuti grain shortcake bars, fruit, water, sugarfree redbull/boost.

I'd defo get about 3 bottles of the sugarfree boost stuff. Gonna be a long day!

EDIT: Just realised I was posting in Podge's log! Sorry for the clutter dude!!

You actually reminded me I need to stock up on some cereal bars, dunno how I forgot about them

podge57

Needed a break from studying today, so just did a little bit...

Pullups
11
8
8

Pulldowns
15
15

Pushups v Minin Band
12
12
12

podge57

So here's how my day went

Got there just before 10, weighed in at 104.2kg.

Squat
#1: 195kg - Good
#2: 212.5kg - No Good
#3: 212.5kg - Good (2.5kg PR)

Squat warmups felt heavy, and my technique was way off. Couldnt get my knees out or keep my chest up. When Im training, I have mental cues for these things that come automatically, but that didnt happen yesterday. But I managed to get focused after bing stapled by 212.5, and somehow muscled it up. Really had to fight for it, toughest lift of my life - managed to bust blood vessels all over my face, chest and shoulders, as well as my eyes, but was really happy I made it

Bench
#1: 105kg - Good
#2: 110kg - Good
#3: 115kg - Good (5kg PR)

Really surprised myself here. First 2 attempts were really easy, and 3rd wasn't too difficult either. I think I need a better bench to train on, it made a big difference

Deadlift
#1: 230kg - Good
#2: 242.5kg - Good (2.5kg PR)
#3: 250kg - No Good

Opener was easy. 242 was a bit of a struggle, but never looked like missing it. Really had to fight hard for the 250, and it was extremely, slow, but I locked it out, and dont think I hitched it. Completely forgot to ask the judges why it got reds, which was a big mistake

Finished with a 570kg total, had a great day and really pleased with my lifts. Fairly sure I got talking to everyone who posts here. Had to be drug tested after too, which I suppose is a complement. I've never been as tired as I was when I got home yesterday, I was completely sapped.

Plan for nationals in March is +10kg on squat and bench, and a 260kg DL

vid:

https://www.youtube.com/watch?v=bPjhUJx7Myc

Kev M

Very nice. I'm impressed and inspired!

edit; badass song too!

VIS VIRES

Well done man, that was some great lifting yesterday fantastic fight on the squat..i thought you were unlucky on the 250 deadlift you'll defo get it next time...

Pavel66

Jaysus, that was awesome lifting!! That 3rd squat was very inspiring! Can't see why your 3rd deadlift wasn't allowed?

Don't take this the wrong way but why the hell is your bench so low in comparison to the other lifts?

cardio,shoot me

sure look at the length of his arms!

Pavel66

A bit like yourself Cardio

Even so the difference seems huge!

cardio,shoot me

yea, aside from his squat being more proportionate , our bench:deadlift ratio is much the same

87.5:180
115:250