Stronger

oq4v3ht0u76kf2

Friday, May 16th, 2014

Bench
20 x 10 x 2
30 x 6
40 x 6
50 x 2
60 x 2
70 x 1
85 x 1
100 x 1
105 x 1

Reverse-Grip Bench, Paused
60 x 12 x 3

Press
60 x 3 x 2
65 x 2 x 2

Push-Press
70 x 2
75 x 2
80 x 1 (PR)

Rear-Delt Flyes
10s x 20, 17

Seated DB Laterals 
10s x 5, 6, 8, 5

Snatch-Grip Pendlay Rows
85 x 6 x 4
60 x 12 x 2

oq4v3ht0u76kf2

Sunday, May 18th, 2014

Deadlift
60kg x 6 x 2
100kg x 4
140kg x 2
165kg x 1 x 8

Snatch-Grip Pendlay Row
75kg x 8 x 3

Squat
Narrow, High-Bar
100kg x 6 x 2 (paused)
60kg x 30

Jump Squat
45kg x 3 x 4

Blegh. Training at 2200 on a Sunday evening is no fun. In and out.

oq4v3ht0u76kf2

Monday, May 19th, 2014

"Run"
8.04km in 1:12:22
HR Avg. 121, Max. 157

Blegh. Another one that didn't start until after 2200. All went well for the first couple of km but then things fell apart and the rest of it was a hobble-walk-yog more than anything.

oq4v3ht0u76kf2

Tuesday, May 20th, 2014

Bench
20 x 10
60 x 6
85 x 4
100 x 2
110 x 1
120 x 1
122.5 x 1
110 x 3
120 x 1

Slingshot Bench
127.5 x 2
140 x 3
150 x 3

Mini Band "Slingshot" Bench
130 x 1 x 2

Bench
120 x 2 x 2

Wide-Grip Bench
110 x 2 (3s pause)
100 x 2 x 2 (3s pause)

Underhand BB Rows
70 x 12 x 3

Meant to do a heap of Kroc Rows at the end but ran out of time. Will fit them in after squatting tomorrow.

chriity139

Ivory Old-fashioned Helicopter wrote: »

Tuesday, May 20th, 2014

Bench
20 x 10
60 x 6
85 x 4
100 x 2
110 x 1
120 x 1
122.5 x 1
110 x 3
120 x 1

Slingshot Bench
127.5 x 2
140 x 3
150 x 3

Mini Band "Slingshot" Bench
130 x 1 x 2

Bench
120 x 2 x 2

Wide-Grip Bench
110 x 2 (3s pause)
100 x 2 x 2 (3s pause)

Underhand BB Rows
70 x 12 x 3

Meant to do a heap of Kroc Rows at the end but ran out of time. Will fit them in after squatting tomorrow.

The difference between your normal bench and the sling shot bench is very impressive. Does it really add that much onto your bench.

oq4v3ht0u76kf2

chriity139 wrote: »

The difference between your normal bench and the sling shot bench is very impressive. Does it really add that much onto your bench.

I wish. I think it's more a case of my bench being embarrassingly awful.

It's the black double-ply Slingshot as well, once you get it set up properly then it gives a ferocious amount of assistance and it's assistance right at my weakest point so I probably get more out of it than others might.

The mini-band ghetto slingshot is much more representative of my abysmal benching.

Alf Veedersane

Boss Arky is a big user of it and he reckons it adds 10% to his bench.

chriity139

Wouldn't mind trying one of these some day. I'd say they are a great piece of equipment to get your body use to holding and pressing a heavier weight than your use to.

chriity139

Ivory Old-fashioned Helicopter wrote: »

I wish. I think it's more a case of my bench being embarrassingly awful.

It's the black double-ply Slingshot as well, once you get it set up properly then it gives a ferocious amount of assistance and it's assistance right at my weakest point so I probably get more out of it than others might.

The mini-band ghetto slingshot is much more representative of my abysmal benching.

120kg bench is nothing to be embarrassed about man, its decent

oq4v3ht0u76kf2

Thursday, May 22nd, 2014

Squat
20 x 10
60 x 6
100 x 4
125 x 3
145 x 2
155 x 2
165 x 1
+Wraps
185 x 1 
200 x 1 x 2
210 x 1

Wide Arched GMs
125 x 3 x 2
100 x 6 x 2

Narrow Squats
100 x 4 x 4 (2s pause)

Beginning to feel a little more comfortable in wraps. 210kg single was tough but definitely not a max. Putting the things on is an awful bastrd though.

oq4v3ht0u76kf2

Posted this to the IDFPA Facebook group today in a response to a question about cutting weight. Probably not much use to anyone but quoting here so I can find it again if I need it.

There's a difference between cutting a few kilos to make a specific class for a specific competition and a longer, slower cut to try and retain lean body mass whilst dropping body fat. It's the latter which I believe Tomas is talking about here.

It can definitely be done but realise that you won't lose weight as fast as someone who's sole goal is to lose weight and you won't get stronger as fast as someone who's only goal is to get stronger (food is the best anabolic!).

I've gradually dropped from 160kg at probably 45%+ body fat to ~125kg at ~25% body fat over the past two and a half years. My total has increased (albeit slowly and it's still embarrassingly low) and I'm entering the final stretch to move down to 110kg at the moment.

My general approach has been to lower carbs and increase fat. Not full-on no-carb or even very-low-carb but keeping carbohydrate to about 80g/day with maybe 50g more on particularly heavy training days. Increase fat intake to help with feeling satiated as well as keep overall kcals up at where they need to be to perform and train but still trim body fat (bearing in mind a 125kg+ lifter may have a BMR of 4,000kcal+).

I've also found that loosely following an "intermittent fasting" approach has helped me immensely. Skipping breakfast and having lunch as the first meal of the day, training in late afternoon, and then eating a good dinner as a "post-workout" followed by some snacking as desired (nut butters!). I don't do this for any particular benefits of fasting (although there appear to be many) but for me it's easier to stay "on the wagon" if I'm only worrying about two big meals a day.

As well as strength training, throw in one or two conditioning sessions a week where your only goal is to keep the heart rate high and upend yourself (and not get injured). It can help to do some of your accessory work in here with high reps, supersets, and short rests.

So, in summary:

- Accept that weight loss will be slower and strength gain will be slower
- Low-ish carbs and high fats
- Bump carbs up if needed on training days
- Two big meals a day, train between them, snack post-dinner if needed
- Conditioning sessions once or twice a week

Source: My own personal experience for the past couple of years. I have zero qualifications in the area. It's worked for me, may not work for anybody else. I'm sure I could've done things better, I'm sure I could've done things worse.

oq4v3ht0u76kf2

Friday, May 23rd, 2014 (AM)

Run
1.75mi in 15:45 (9:00/mi)
HR Avg. 158, Max. 174



Olympic Lifting

Snatch Warm-Up (all 20kg)
- Overhead Squat: 5 x 3
- Snatch Drop: 2 x 3
- Press to Drop Snatch: 2 x 3
- 3 Position Snatch: 2 x 3
- Snatch Special Ex.: 2 x 3

Snatch-Grip Deadlift to Mid-Thigh
40kg x 2 x 3

Snatch
40kg x 2 x 2
45kg x 2 x 2
49kg x 2 x 2
52kg x 2


Back working with Harry at Capital Strength to give some Super Heavyweight Weightlifting a go. Still learning to snatch and haven't even touched the C&J yet (working on front-rack mobility).

Going to compete in the Leinster Open on July 19th just to give me something to focus on as I won't compete in powerlifting again until October / November. Not going to set the world on fire but I'll put up a total and see how I like it.

oq4v3ht0u76kf2

Saturday, May 24th, 2014

The session that would never end...

Bench
20 x 10 x 2
30 x 6
45 x 6
50 x 2
60 x 2
70 x 1
85 x 1
100 x 1

Speed Bench
85 x 3 x 5 (0:30 rest)

Press
60 x 3 x 2
65 x 2 x 2

Push-Press
70 x 2
75 x 1
82.5 x 1 (PR)
90 x 1 (PR)

Rear Delt Flys
10s x 10, 10, 8, 8

Snatch-Grip Pendlay Row
85 x 6 x 4

Underhand BB Row
70 x 10 x 3

Kroc Rows
42.5s x 12 x 3

“Elbow Health”
A1: BB Curl 20kg x 15 x 3
A2: Hammer Curl 7.5kgs x 15 x 3
A3: Preacher Curl 20kg x 10 x 3

B1: Tricep Pushdown Plate 3 x 20 x 3
B2: CG Swiss Bar Floor Press 40kg x 20 x 3

Front Rack Mobility
A1: Lat Stretch 30s x 5L, 5R x 2
A2: Triceps Stretch 30s x 5L, 5R x 2
A3: Front Rack Stretch 30s x 3L, 3R x 2

Fairly long session. Delighted with the push-press PR and the regular presses felt a lot easier too – working on mobility to help with front position and stopping letting the bar get out in front of me so much.

By the end of the front rack mobility work I could just about get an elbows up front rack comfortably. A month of doing that three times a week should pay dividends.

oq4v3ht0u76kf2

Sunday, May 25th, 2014

Deadlift
110 x 10
190 x 3
210 x 3 x 2

Snatch-Grip Pendlay Rows
80 x 5 x 4

High-Bar Squat
100 x 6 x 2 (paused)

Jump Squat
45 x 3 x 2
50 x 2 x 3

Run
1.5mi in 15:27 (10:18 pace)
HR Avg. 154, Max. 163

Decent morning. Third reps on the 210kg triples weren't as fast as I would've liked. Everything else was grand.

oq4v3ht0u76kf2

Monday, May 25th, 2014

Distance Run
11km in 1:19:20
HR Avg. 145, Max. 161

Mixed feelings.

Alf Veedersane

Ivory Old-fashioned Helicopter wrote: »

Mixed feelings.

How so?

Because the 10k split was slower than last time out?

oq4v3ht0u76kf2

Alf Veedersane wrote: »

How so?

Because the 10k split was slower than last time out?

Bad: was about 12% slower than planned; pacing wasn't as consistent as I would've liked; I had planned to run at a normal hour but didn't set off until 2230.

Good: niggly left calf thing didn't re-appear; distance PR; pre-run nutrition seemed solid; HR was decent; I know what I need to do to fix the "Bad" next week.

I'm not overly worried about the 10k split being slower although with only an additional 1km to tackle it's not like I was purposely keeping loads in the tank. Just a question of going a little too fast too early (fast being a very relative term!).

Alf Veedersane

Ivory Old-fashioned Helicopter wrote: »

Bad: was about 12% slower than planned; pacing wasn't as consistent as I would've liked; I had planned to run at a normal hour but didn't set off until 2230.

Good: niggly left calf thing didn't re-appear; distance PR; pre-run nutrition seemed solid; HR was decent; I know what I need to do to fix the "Bad" next week.

I'm not overly worried about the 10k split being slower although with only an additional 1km to tackle it's not like I was purposely keeping loads in the tank. Just a question of going a little too fast too early (fast being a very relative term!).

That's running for you! Even when you're new at lifting you don't hit a PR every time. There have been times I go out just for a 5k run and for no reason I can put my finger on, I could be a minute or two slower than the previous time.

But if you learn something for the next time, it's not a bad session.

coffee_cake

Ivory Old-fashioned Helicopter wrote: »

I'm not overly worried about the 10k split being slower although with only an additional 1km to tackle it's not like I was purposely keeping loads in the tank. Just a question of going a little too fast too early (fast being a very relative term!).

When I originally started longer runs I was doing like 6.8 kph!
11km in 1:19 is good work

oq4v3ht0u76kf2

Alf Veedersane wrote: »

That's running for you! Even when you're new at lifting you don't hit a PR every time. There have been times I go out just for a 5k run and for no reason I can put my finger on, I could be a minute or two slower than the previous time.

But if you learn something for the next time, it's not a bad session.

Yeah, it's not so much that I'm angry it's not a time PR... more the silly mistakes I made (going out so late; screwing up the pacing). Like you say though, once I learn from them then no harm.

bluewolf wrote: »

When I originally started longer runs I was doing like 6.8 kph!
11km in 1:19 is good work

Don't get me wrong, I'm pleased with it, I just tend to focus on what could've gone better rather than what went right.

Alf Veedersane

Ivory Old-fashioned Helicopter wrote: »

Yeah, it's not so much that I'm angry it's not a time PR... more the silly mistakes I made (going out so late; screwing up the pacing). Like you say though, once I learn from them then no harm.

The last time I ran in a proper race I made a proper rookie error that saw me go from what was on target for a minute or so inside my 10k PB to 2.5 minutes outside it in the space of the last 3k. Silly mistakes happen

oq4v3ht0u76kf2

Tuesday, May 27th, 2014

Bench
20 x 10
60 x 6
85 x 4
100 x 2
110 x 1 
120 x 1
123 x 1
110 x 3
123 x F
+ Mini Band Slingshot
125 x 1
130 x 1 x 3
+ Black Double-Ply Slingshot
150 x 1
160 x F
165 x F
165 x 1

Wide-Grip Paused Bench
90 x 2 x 3 (3s pause)

Underhand BB Rows
70 x 12 x 3

DB Pullovers
20kg x 5
25kg x 5 x 4

Not sure how I managed to fail the last 123kg single... think I did it too quickly after the triple. Played around with Slingshot a bit to see what I could get out of it.

oq4v3ht0u76kf2

Wednesday, May 28th, 2014

Squat
20 x 5 x 2
70 x 5 
100 x 3
120 x 2
150 x 1
170 x 1
+ Wraps
190 x 1 (Tightly Wrapped)
205 x 1 (Medium-ly Wrapped)

Spent most of the day, and walked into the gym, feeling like a bag of crap. Sorta like a cold or something starting: lethargic and aches all over. It was weird. Just did the bare minimum today as a result. Ironically, felt like a new man after I trained.

chriity139

Some serious squatting there man, fair play.

Hanley

Dat volume!

oq4v3ht0u76kf2

Hanley wrote: »

Dat volume!

Hah, the rest of the (planned) session was all sorts of lovely 3x12s and 4x10s but it was the one out of five "bad session" so I figured I'd get the main work done and then bail.

COH

Ivory Old-fashioned Helicopter wrote: »

Hah, the rest of the (planned) session was all sorts of lovely 3x12s and 4x10s but it was the one out of five "bad session" so I figured I'd get the main work done and then bail.

Pussy

oq4v3ht0u76kf2

Thursday, May 29th, 2014

Box Squat
100 x 12 x 3 (2s pause)

Wide Arched GMs
125 x 3 x 2
100 x 6 x 2

Front Squat
100 x 5, 4, 3

Run
4km in 27:29
HR Avg. 141, Max. 170

chriity139

Ivory Old-fashioned Helicopter wrote: »

Tuesday, May 27th, 2014

Bench
20 x 10
60 x 6
85 x 4
100 x 2
110 x 1 
120 x 1
123 x 1
110 x 3
123 x F
+ Mini Band Slingshot
125 x 1
130 x 1 x 3
+ Black Double-Ply Slingshot
150 x 1
160 x F
165 x F
165 x 1

.

Jesus christ 165kg bench :eek: If you don't mind me asking what weight were you when you got that ?

oq4v3ht0u76kf2

chriity139 wrote: »

Jesus christ 165kg bench :eek: If you don't mind me asking what weight were you when you got that ?

I'm walking around at about 127/128kg the last couple of weeks. My raw bench comp PR is still an abysmal 125kg weighing about 122kg.

The black double-ply slingshot is basically the equivalent of wearing a bench shirt (so I'm told... I've never worn a bench shirt but the black slingshot gives an immense amount of assistance).

I think it must give assistance particularly suited to my weak points because I'm basically getting +40kg / +32% out of the thing so I have a feeling my raw bench has the potential to increase by a decent amount fairly quickly if I can just figure out whatever weak point is holding it back.