Thursday, June 28, 2012

Thursday Deadlift Focus

Deadlifts
8 reps @ 60 kgs
8 reps @ 100 kgs
5 reps @ 140 kgs
5 reps @ 180 kgs
3 reps @ 220 kgs
0 reps @ 230 kgs

Lateral pulldowns
10 reps @ Full stack
10 reps @ Full stack
8 reps @ Full stack
4.5 reps @ Full stack

Seated rows
10 reps @ Full stack
8 reps @ -1 plate
8 reps @ -2 plate

NOT sure if the deload week was of measurable benefit, but clearly the past week off training altogether has yielded some gains. Deadlifts tonight felt solid, if not superhuman. I'll be hoping to crack 255 kgs or more the day of the second round of the SMWA National Qualifiers, July 21st.

22 Days to the SMWA National Qualifiers, Round 2

June 27th: and We're Back to the Press

Strict OHP w/barbell
8 reps @ 60 kgs
5 reps @ 70 kgs
5 reps @ 80 kgs ...I believe this is a TPR, if not a PR outright. I must check my old logs
1 reps @ 90 kgs

Incline bench press
8 reps @ 60 kgs
8 reps @ 75 kgs
5 reps @ 90 kgs
5 reps @ 100 kgs

Dips
5 reps + 10 kgs chain
5 reps + 10 kgs chain PR
6.5 reps @ BW
5.5 reps @ BW

Pull-ups
6 reps narrow grip
3 reps wide grip
5 reps narrow grip

A solid return to training today. Finally made some progress on my OHP, and I'm handling full-rom dips with chains pretty well.

June 19th: Some Pressing

Strict OHP w/barbell
8 reps @ 60 kgs
5 reps @ 65 kgs
5 reps @ 75 kgs
3 reps @ 80 kgs

Incline bench press
8 reps @ 60 kgs
5 reps @ 70 kgs
8 reps @ 80 kgs

I forgot to warm up before starting the session, and I'm suspicious that everything went pear-shaped because of it. I stretched after my OHP, and unracking the bar for my first set of bench press, my right shoulder felt loose and clicky, and I didn't feel like I was in control of the bar.

I cut the session short and split.

Here begins a week's break from training.

Monday, June 18, 2012

16th Events Training and 18th Squats: More Much-Needed Deload

Saturday


Yoke walk
15 meters @ 205 kgs
15 meters @ 205 kgs
15 meters @ 285 kgs
15 meters @ 285 kgs
15 meters @ 295 kgs - this was the slowest and most painful walk I can remember ever doing @ <300 kgs!

Log Clean-press
5 reps @ 50 kgs
4 reps @ 70 kgs
1 reps @ 90 kgs
1 reps @ 90 kgs - Fatboy
1 reps @ 90 kgs - Fatboy

200 felt like 300 on the yoke today. I didn't realise how beaten I still am from last weekend. Geoff Parry from Seven news came by in the cold and wet to meet Dan and schedule an interview, which is a pretty amazing development. It's a sign interest in the sport is growing, and Dan is on his way to what can only be described as stardom.

After the log work, when I was finally getting more comfortable with push-pressing Fatboy for more than 1 fluke rep per session, Dan then had me clean it and hold for several seconds while he scrutinised my form. Turns out I'm bending at the wrist on my weak side and I need to be using my wraps more effectively.

Monday

Squats w/Mastodon
8 reps @ 70 kgs
5 reps @ 110 kgs
3 reps @ 150 kgs
3 reps @ 170 kgs

Good mornings w/cambered
8 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 110 kgs
5 reps @ 140 kgs

DEPTH was better on both squats and GMs tonight, but again everything felt heavier than it should, and while I went in confidant of going heavier than I did - perhaps even repping 200 for 3, it just wasn't to be. Plus, I'm not keeping my knees out on ascension for some reason. Another technique issue that needs fixing.

Thursday, June 14, 2012

Pull Thursday: Partial Deload

Deadlifts
10 reps @ 100 kgs
5 reps @ 140 kgs
5 reps @ 180 kgs
3 reps @ 200 kgs

Seated rows
8 reps @ Full Stack +20 kgs
5 reps @ Full Stack +20 kgs
10 reps @ Full Stack
8 reps @ Full Stack

Rack pulls
3 reps @ 220 kgs
3 reps @ 240 kgs
3 reps @ 250 kgs PR

FIGURED I'd try some more rack pulls and wound up pushing myself more than intended, but less than I could have handled. My back isn't feeling painful at all, it's just apparent that it's been used a bit lately, so it's... tender, I guess you could say.

I've got a 275 rack pull in me, right now, I'm pretty sure. But now isn't the time to test maxes. I need to take it easy this week and not push myself till I've properly recovered. I did increase my max deadlift by 10 kilos in 8 days (and earned a mild lumbar strain in the process) so... I shouldn't expect any more significant PRs for at least the next week or two.

Wednesday, June 13, 2012

Wednesday Press Focus: Back to the Bar

OHP strict w/barbell
10 reps @ 20 kgs
6 reps @ 60 kgs - mis-loaded the bar here, so thought this was 50,
3 reps @ 80 kgs - and this was 70. Clap.
5 reps @ 70 kgs
5 reps @ 75 kgs
0 reps @ 90 kgs
1 reps @ 85 kgs

Bench press flat
10 reps @ 60 kgs
8 reps @ 80 kgs
5 reps @ 100 kgs
3 reps @ 110 kgs

Dips
5 reps @ BW+17 kgs chains PR
6 reps @ BW
5 reps @ BW

Pinwheelz
10 reps @ 35 kgs

RETURNING to the standard barbell for the next 3 weeks is causing some weakness while I adjust. The session tonight trailed off into more discussion with the group and I couldn't be bothered sticking around for pinwheelz. No big loss there.

I've been eating like a pig since the comp ended, with burgers and ice cream, and indian desserts (I've recently re-discovered a dish called gulaab jamun, which I now crave weekly and are definitely NOT Paleo) so I may well be closer to 130 kgs bodyweight now. I haven't checked since the morning of the comp. I weighed 126.5 kgs / 279 lbs then. So close to my desired weight now! And I'm not sacrificing anything in terms of my progression; things have been going well, on the whole. I need to step things up between now and late July, though, when the second round of qualifiers will be held.

Bring it on.

Sunday, June 10, 2012

Crunch Time: The WA Strongman National Qualifiers

THE PREVIOUS 48 hours had seen some pretty wet and miserable winter weather which threatened to spoil the comp. Grey clouds hung overhead all day, but fortunately the rain never came.

The venue was the carpark of Anytime Fitness and Muscleworx Innaloo, curb side to Scarborough Beach Road. The exposure drew a decent crowd of spectators and some gym goers signed up to compete in the lighter divisions.

EVENT 1: Yoke
350 kgs, 15 meters in 27 seconds
The only major downside to the day was that it was held in a carpark which sloped downhill. It wasn't exactly a subtle gradient either. This made the yoke walk a real bitch. While 350 kgs is a difficult walk in ideal conditions, this made it extra challenging. I dropped it more times than I can even remember, and made the 15 meters in 27 seconds. I've beaten this time in training. I was not happy.

EVENT 2: Log
90 kgs
The next event was Log clean-press, and I struck out here too; I push-pressed 90 kgs on my second attempt, after failing to strict-press it the first time (also something I've done twice before in training but couldn't manage on the day!) and my third attempt at 100 kgs was quixotic.

EVENT 3: Deadlift
225 kgs / 250 kgs PR
Here, again, the carpark was an extra challenge. We used my platform at the bottom of the carpark, where it was approaching level. But the bar still rolled, and it felt uneven while performing the lift. I pulled 225 kgs and it felt slow and heavy. Then 250 - a new personal record - and I got a lumbar strain. This made my prospects in the fourth event not so great.


EVENT 4: Farmers
115 kgs p/hand, 25 meters in 13.8 seconds PR
The Farmers walk was over a 25 meter distance where the Yoke had been 15. I strapped both my belts on in such a way that it relieved much of the pain and I actually completed the walk with 115 kgs p/hand in record time! Just under 14 seconds. I was originally going to attempt 130 p/hand but thought that would be potentially more damaging and less successful, so the lighter run was a safer bet which paid off.

 
I will have more pics from people who are better with a camera than me, and possibly a link to a newspaper article to come. There was a journalist in the mix, and the efforts Muscleworx and Anytime Fitness Innaloo went to in hosting and promoting the event made it a great success.

Monday, June 4, 2012

Squat Monday: Deep Thoughts, Shallow Actions

Squats w/Mastodon
8 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 110 kgs
3 reps @ 150 kgs
1 reps @ 175 kgs - good depth
1 reps @ 205 kgs - would have been a PR if the depth was there. But it wasn't.
1 reps @ 180 kgs - again, good depth, and I had more in me but I pussed out.

Good mornings w/cambered
8 reps @ 30 kgs
6 reps @ 70 kgs
5 reps @ 110 kgs
5 reps @ 130 kgs

I CAME into the gym distracted and I left unsatisfied. If taking it easy was the good thing to do this close to the comp, then tonight's efforts were to be expected. But I really could have done more and didn't.

One more OHP session this week and I'm done as far as training goes. Then I just have to prepare mentally and eat BIG leading up to the day.

Saturday: Events & The PTC Deadlift Comp

THE DAY started early, the weigh-ins for the PTC Open day deadlift competition were held at 10am and the comp started at 11. Two flights of lifters split into weight classes run consecutively, the lighter going first, so I had plenty of time to warm up.


Round 1: 225 kgs - nice and easy
Round 2: 245 kgs - looked and felt just as easy, and a PR by 5
Round 3: 260 kgs - fail. Maybe 2 inches off the floor and wouldn't budge

The comp was well-organised and executed, which combined with a few lifters still gassed from last week's PL state finals meant the lifting was all over by around midday and by around 12:30 we were on our way back to the Pit for events training.

Yoke walk
15 meters @ 205 kgs
15 meters @ 285 kgs
8 meters @ 325 kgs
Static hold
350 kgs - nobody timed it so unsure, but felt like around 10

Log clean-press
3 reps @ 60 kgs
1 reps @ 90 kgs - strict
0 reps @ 95 kgs

 Farmers walk
25 meters @ 60 kgs p/hand
25 meters @ 110 kgs p/hand
25 meters @ 125 kgs p/hand PR

LOG is till my weakest event. After the deadlifts I wasn't keen to over-stress myself under the yoke. Training intensity needs to diminish somewhat in the coming week, leading up to the National Qualifiers.