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I don't know what I'm doing but I know what I've done
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Saturday 7/1/2017
(W9D3)
A) Squats
130kg x 3
137.5kg x 2 x 2
145kg x 3 x 2
Bench
75kg x 3
80kg x 2 x 2
85kg x 3 x 2
C) Deadlift
177.5kg x 3
187.5kg x 2
200kg x 3 x 1
First set at 145 felt better than the warm ups. Felt fine. Second set, was a bit too quick on the eccentric and made coming up a bit harder than it should have been but never in risk of missing.
Bench felt handy. No bother so gonna bump opener to 85kg. I had it at 80kg cos hadn't been up at that weight when I sent in my openers and 85kg just felt too handy for me to start any lower on the day. Gave the commands in my head and not a hope of racking early!
Deadlift warm ups flew up at 165kg. They felt lighter than the 140kg before. The good stiff bars were in use and the stiff bar I used was bent a bit so twisted in my hands once or twice. Bit off-putting.
1st one at 200 was ok. Rushed the 2nd, mentally, didn't get tight enough and it was ugly. 3rd was the best.
An alright session. I'll give it a B.0 -
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Monday 9/1/2017
(W10D1)
A) Squats
132.5kg x 3
142.5kg x 3 x 3 Bench
82.5kg x 3
87.5kg x 2 x 3
C) Deadlift
190kg x 3 x 2
Today I just wanted to make sure I was hitting depth and leaving no doubt...because IPF. Shouldn't really be something I'm worrying about - the weight isn't something I should be worrying about missing so just wanted to make sure I nail that opener. Ended up being some of the nicest squatting I've ever done with depth + change left over.
Bench is a PR because from now on it'll be paused benching all the way. Old PRs not really valid for that reason. Was supposed to be a third triple there but didn't push for it in case I missed. Better to drop a set than miss a lift now.
Deadlifts were ok. Made 170x4 look heavy so pared back next set to a single at 180. Flew up. First reps at 190 felt fine. Second reps felt heavier. Need to breathe out a bit sooner for lockout.
Felt a great session tbh.0 -
Wednesday 11/1/2017
(W10D2)
A) Squat
125kg x 2 x 5 Bench
77.5kg x 2 x 5
C) Deadlift
150kg x 5
170kg x 2 x 5
Did some curls at the end because summer.
Feels like the timing of the training was spot on. Today was first day I felt any fatigue going into a session and I've been pushing the weight more than before. Today's session was a light one before last heavy session at weekend and then a week to drop intensity and volume ahead of the comp.
Really looking forward to the next session hashtagexcira0 -
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Saturday 14/1/2017
(W10D3)
A) Squats
125kg x 5
135kg x 3
142.5kg x 2
150kg x 3 x 2 Bench
75kg x 5
80kg x 3
85kg x 2
90kg x 3 x 2
C) Deadlift
170kg x 4
182.5kg x 3
192.5kg x 1
200kg x 2 x 2
I'm not gonna lie...when I got this week's training and saw the doubles at 150 and 90 on squat and bench, I was excited. I've only hit 150 or more 3 times and all for singles but I felt good about where my squat is. I'm in uncharted territory (for me) on bench cos I haven't paused my benching before this cycle but it feels stronger than I thought it would (90 was what I thought my 3rd bench would be at comp).
1st set was ok. 1st rep on 2nd set felt nice but slight shift forward of bar on the way up made it a battle to lock it out. Last set felt the best.
Benching felt fine. Was at physio on Thursday just to make sure everything was loosened up coming into comp. He made a huge difference to the niggle around my tricep I've had lately. Nothing damaged - just needed freeing up a bit. 10 weeks ago is pencilled in 90 as my 3rd attempt cos wasn't sure how much pausing would lower my numbers by.
Deadlifts didn't feel great. First set at 200 was ok. 2nd was poor. I know why and better that it happened now than next week so I can address it.
Last heavy session done - some light lifting next week to keep everything moving.0 -
Monday 16/1/2017
(W11D1)
A) Squats
107.5kg x 3
120kg x 2
132.5kg x 1
145kg x 1 Bench
65kg x 3
72.5kg x 2
80kg x 1
87.5kg x 1
C) Deadlift
140kg x 3
160kg x 2
180kg x 1
195kg x 1
Wasn't sure if I'd be doing a run to the openers today but I was interested to see how they'd feel with much less volume beforehand than I have been doing in around opener territory lately, particularly on deadlift.
Managed to pinch a nerve by my shoulder blade this morning and was uncomfortable day. Threw me a little squatting and didn't fully go through all my cues. Sank the opener bit I had got myself a little off and made it harder than it should have been.
Bench felt grand.
Deadlift moved a little slow but wasn't sh*te.
Was a little disappointed that some of it moved slower than it should until I was reminded I had some 2RMs 48hrs ago and that 5 and a bit days' of recovery will have me fresh and ready for go time.0 -
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Wednesday 18/1/2017
(W11D2)
A) Squats
95kg x 3
107.5kg x 2
120kg x 1
132.5kg x 1 Bench
55kg x 3
65kg x 2
72.5kg x 1
80kg x 1
C) Deadlift
120kg x 3
140kg x 2
160kg x 1
Needless to say that was all grand. Just going through the movements, keeping tight (in the good way).
Though, less than a year ago a squat of 132.5kg was PR territory and now it feels like like a comfortable warm up. Win.
Worked on making sure technique was spot on, especially with squats.
Getting a bit fired up distracted me a little the other night. Have to get that right and run through the cues repeatedly til Sunday.
Time to get and recover til Sunday.0 -
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Where did you place or how far off were you from medals?
Think I was 4th. Well off 3rd but its not relevant - if it was in the Munster Open my total would have probably been less than the squat opener for a lot
Where I finished didn't really matter to me. Its a cliché but it's true...I was only.competing against myself. Maybe at elite level, at least at national level, it matters but you can ask no more than to beat your comp PRs.0 -
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Tuesday 24/1/2017
A) Pull Ups
3 x 8 Squats
100kg x 5 x 5
C) Overhead Press
50kg x 2 x 3
52.5kg x 2
55kg x 1
60kg x 1
D) RDL
80kg x 4 x 8
E) C2
250m x 6; 60s rests
Kept average to ~1.41.5/500m
F) Face Pulls
4 x 15
Felt like moving a bit today. Nothing heavy or taxing - basically weighted stretching - and the rest of the week will be the same. The OHP was a bit heavier though. Just because I hadn't in ages and I took it handy enough on the no. of reps on the way up.
Enjoyed getting back on the C2...which is the kind if thing you might say when you haven't gone hard and don't feel like puking after.
Felt pretty good after it.0 -
Thursday 26/1/2017
A) Front Squats
70kg x 5 x 5 Close Grip Incline Bench
55kg x 4 x 8
C) Barbell Rows
60kg x 4 x 10
D) Lunges
15kg DBs x 4 x 8 e/s
E) C2
8 rounds: 250m row / 50s rest
(Averaged 1.39.2/500m)
F) Hip Abduction
3 x 20 e/s
Just keeping things moving this week. Intensity and volume pulled right back this week before getting ready to hit the next training cycle hard.
C2 was tougher than t'other night. An extra two 250m intervals with 10s less rest between...and faster pace. Luckily, the C2 has been moved over by the radiator...
Pretty happy to be able to push the cardio like that after so long a break from it.0 -
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Saturday 29/1/2017
A) HB Squats
100kg x 5 x 5 RDLs
85kg x 4 x 8
C) Dumbbell Rows
25kg x 4 x 10
D) Close Grip Bench
60kg x 4 x 8
E) C2
4 rounds: 250m row / 45s rest
(49.8 - 50.3)
F) Face Pulls
4 x 15
Pull Ups
15 x 6 (done between sets through workout)
Had wanted to do SSB squats but no sign of SSB so just did high bar.
Dropped back the number of intervals on C2 cos after the RDLs, rows and pull ups, I knew I'd flag quickly so said I'd go harder for fewer.
Plan is to get back into proper training next week with a comp in mid-May in the crosshairs0
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