Wednesday, November 29, 2017

The Final Press: 1 Week Out

TAYLOR was on hand tonight to assist, having just bombed his second 252.5 kilogram squat. The first was solid though, and of course means young Tay Tay now has a stronger squat than yours truly.

Sunrise, sunset.

I asked him if he could call my benches, to better prepare for the comp. And it did not go well. I didn't wait for the 'start' call when I pressed 160, also sinking the bar into my chest. The rep was slow and energy-sapping. So I really shouldn't have tried 170 next... but I did. And this time I rushed the 'press' call! Feeling like a novice, I thanked him for his help and moved on to the rest of the routine.

I broke my own rule about failing in training, one week out from the comp. Let's just hope I can manage the 170 on Sunday... more than that, now, is pretty much guaranteed not to happen.

As always, though, my deadlift is strong. If I miss the mark on bench, I am pretty confident I can make up for it with a big pull, to reach a 500 total.

All in all, this has been a pretty good comp prep for me. No injuries, no illnesses... I didn't trash my program a few weeks out; with the exception of tonight's performance, it's been solid. All that's left to do now is rest, eat, and wait.

PRESS+ Tuesday November 28th
stretch
Bench press (paused):
bar x 10
65 kgs x 5
105 kgs x 3
125 kgs x 2
145 kgs x 1
160 kgs x 1
170 kgs x fail
Incline bench press:
100 kgs x 8, 8, 6
DB front raises (p/h):
12.5 kgs x 2 x 10 - quit due to R shoulder strain
EZ bar skull crushers:
45 kgs x 10, 8, 8 PR
super-set w/Triceps pushdowns:
full stack x 20, 12, 10
HS chest press (p/h):
47.5 kgs x 3 x 10
super-set w/HS bicep curls (l&r):
20 kgs x 3 x 10

Monday, November 27, 2017

Squat Sunday: Extra

THE State finals must have given me the squat bug. That and I just felt like I needed to squat. The training response from heavy squats is almost calculable, it's so great. And I have been neglecting my legs, I say it's to save my knees - which is true - but it's also true that squats have a psychological grip on me, more than any other movement or event I perform.


Feeling truly powerless, stapled by a bar you've just learned you're not strong enough to stand under, while the muscle fibres in your quadriceps slowly rip beneath your skin. It's not something I want to relive any time soon. So I dusted off the cambered bar and set up in a rack.


I was by myself in the gym. The enormity of PTC Perth is something to behold and I relished every minute; all the best metal tracks filled it's high ceilings as I took a couple of hundred kilograms for a ride. I stopped short of doing a single of 230, though it felt very do-able. I will save that for next fortnight, when I have less at stake. I wanted to do this now also because it's far enough away from the comp to allow me to recover sufficiently. I did not want to risk an injury this close to the day, even a minor one.


I got a new iPhone not so long ago and once I finished my session I realised that I no longer had the codes to lock up. So I sat out the front in my mighty purple van and waited for Sen and Sam to save me again.


SQUAT Sunday November 26th
stretch
Squats w/cambered bar:
50 kgs x 10
90 kgs x 8
130 kgs x 6
170 kgs x 4
190 kgs x 3
210 kgs x 2


HS calf raises:
40 kgs x 15
50 kgs x 15
60 kgs x 15


DB front raises (p/h):
10 kgs x 10
12.5 kgs x 10
15 kgs x 10


super-set w/Face-pulls:
plate 10 x 3 x 20

Sunday, November 26, 2017

The WASM 2017 State Championships

YOU KNEW for sure it was summer when you felt the heat beating off the slick concrete of Elizabeth Quay. The temperature created the perfect environment to further test this year's finalists for the WA Strongman state championships. This was the second time the Quay played host to a WA Strongman event, and the organisers and crowd came prepared. A small village of gazebos and tented merchandise tables looked out over the spectacle, and could be seen from Riverside drive.


PTC Strongman was today represented by Jacqui in the under 82.5 kilograms womens division, and Steve and Kieran in the mens under 90s. Kieran and Jacqueline have only been training strongman events for a few months, so it was impressive that they both made it to finals on their first foray into the sport. Jacqui took third place in her class and ticked off a load of new personal records in the process. Her comp prep was not as good as it might have been, and she was a little fatigued from taking on too much in the few weeks leading up to it. But on the day she felt strong and ready, and it showed. I know she's very happy with her performance, and she's assured me she will take a week's rest... right after next weekend's push/pull comp.


Kieran gave it his all and also made a bunch of new personal records, but with a fully decked division had a tough time keeping in the top tiers. He ended the day in fifth place. Completely undaunted by this, the smiling and bushy-bearded Kieran has a big, fat, under 105 dream for 2018. PTC Strongman is gonna get him there. Us and his missus, who will need to feed him constantly.


Steve, being the only one of the three with a significant amount of strongman-specific training under his belt (and an already impressive under 80s Crossfit athlete), nonetheless found some very tough competition in his class. The mens under 90s was stacked with talent.


He ultimately had to be happy with second after a stellar performance from another multi-disciplined athlete, Ngarimu Ahipene. Ngarimu's team made it to the USA to compete in the world cup of Crossfit, the Crossfit Games, earlier this year. His pedigree and passion brought him a cut above our own Wonderboy. But, based on Steve's performance - all while weighing ten kilograms below his class - his gambit for an invite to the Arnolds 2018 is almost certain.


Of course, no state championship is quite complete without an upset, and today it came in the thin, sinewy Heavyweight division. Just two competitors filled the field: the internationally tested ASA and Static Monsters champion Matt Lynch Blanch capping off a brilliant year, and the wiry young freak of nature, Max McCall.


The tussle was close, and both athletes displayed obvious strengths and weaknesses across the five novel events. But Matt finally found an end to his winning streak. The final trial, a mixed loading event, ended in a massive 180 kilogram stone that proved too much for the mighty Matt, while Max's lightning quick car walk and impressive stonework clinched the win for him.


Thanks to all our athletes and support crew for coming out today. At next year's state finals, the field and the audience will be stacked with PTCStrongfolk.


Cannot fucking wait.
 
 
 

 
 
 

Friday, November 24, 2017

Pull+ Thursday: The Final Pull

I HAVE been experiencing a lot of tightness in my upper lats and traps lately. I got some dry needling done a week ago but needed something more, and scheduling another physio appointment around work has been difficult lately. So I was very relieved when Sen agreed to walk on my back before training tonight.

"I can felt it!" She exclaimed as my vertebrae cracked, releasing the tension I'd been carrying all week. I sank into the floor a little. That was exactly what I needed. After this little adjustment, everything felt good. Well, almost everything. My pulls were strong, and my grip is back to it's previous best, maybe better. I've pulled 230 double overhand before, but this time it felt easier, and I know I could have done a second.

The only downside was the elbow pain that sprang up when doing meadows rows. Just the left one, and it wasn't further aggravated by any other row variations, so even though I dropped the third set of meadows rows on the left side, the session was still solid. I shirked on the cardio though.

I'm back down below 135 kilos bodyweight again, and according to my Fitbit scale, I'm on 27% body fat currently. I'm starting to see veins in my upper arms.

This was the last deadlift session before the GPC push/pull, and I'm feeling very confident of a 170 bench and 330 pull on the day, and hopefully more. At my current weight, that will confirm I'm stronger now than I have ever been.
https://www.facebook.com/abaddon.quinn/posts/10214808434864114?notif_id=1511486052950904&notif_t=like

PULL+ Thursday November 23rd
stretch
Deadlifts:
75 kgs x 10
130 kgs x 5
180 kgs x 3
230 kgs x 1 - beltless, double overhand TPR
280 kgs x 1
320 kgs x 1, 1 PR?
Meadows rows (l&r):
50 kgs x 3 x 10 - quit the 3rd set on the left arm due to injury
HS seated rows (p/h):
57.5 kgs x 3 x 10
Seated row machine (underhand):
full stack x 3 x 12 PR
DB side raises (p/h):
12.5 kgs x 3 x 10
super-set w/Face-pulls:
plate 10 x 3 x 20

Tuesday, November 21, 2017

Press+ Tuesday: Penultimate Press Session

I HAVE more time. With the push/pull comp on Sunday, I have the opportunity to squeeze another bench press session in early next week and still be fresh for the event. So I am adding an attempt at 170 as part of my final press session. I'll hit this no later than next Tuesday.


Good old Perry was at PTC tonight. Perry has been a PTC Perth member since v1; situated in that tiny little premises over the road from where v3 is now. We had a chat about his various joint issues and rapidly approaching fortieth birthday. Yeah. We're all getting older, man. I told him I'd be joining him there soon.


I'm gonna be the biggest, strongest motherfucking forty year old I can be.


PRESS+ Tuesday November 21st
stretch
Bench press (paused):
bar x 10
65 kgs x 5
105 kgs x 3
125 kgs x 1
145 kgs x 1
162.5 kgs x 1, 1
Incline bench press:
100 kgs x 3 x 8
DB front raises (p/h):
12.5 kgs x 3 x 10
EZ bar skull crushers:
45 kgs x 3 x 8
super-set w/Triceps pushdowns:
full stack x 15, 10, 10
HS chest press (p/h):
45 kgs x 3 x 10
HS bicep curls (l&r):
20 kgs x 3 x 10
Cardio:
bike 5 minutes @ +50 rpm

Thursday, November 16, 2017

Press+ Thursday: Smooth

TONIGHT'S press session was solid. I had some elbow niggles working towards the money sets, but they cleared up in good time. The doubles of 155 were smooth and comfortable. I'm looking forward to next week.


PRESS+ Thursday November 16th
stretch
Bench press (paused):
bar x 10
65 kgs x 5
105 kgs x 3
125 kgs x 1
140 kgs x 1
155 kgs x 3 x 2 TPR
Incline press:
100 kgs x 2 x 8 TPR
90 kgs x 8
DB front raises (p/h):
12.5 kgs x 3 x 10
EZ bar skull crushers:
45 kgs x 2 x 8, 6 TPR
super-set w/Triceps pushdowns:
full stack x 20, 15, 10
HS chest press (p/h):
42.5 kgs x 3 x 10
super-set w/HS bicep curls (l&r):
20 kgs x 3 x 10

Tuesday, November 14, 2017

Pull+ Tuesday: 3 Weeks Out

JUST a few weeks away now. Tonight was supposed to be two doubles, but I let the paranoia get to me after the shitty second rep. The bar caught on my sock a little, and that was all it took to screw the pull. I resolved to not risk failure with another attempt at a double, and just do one more. That final one was, in retrospect, pretty solid. I should have hit it again.


Next week I've programmed singles of 320. How many... I haven't decided yet. But it will be my last deadlift session before the comp. If I want to hit my targets, I need to make sure those pulls count.




PULL+ Tuesday November 14th
stretch
Deadlifts:
75 kgs x 10
125 kgs x 5
175 kgs x 3
225 kgs x 2
275 kgs x 1
310 kgs x 2, 1
Meadows rows (l&r):
47.5 kgs x 3 x 10
HS seated rows (p/h):
55 kgs x 3 x 10
Seated row machine - u/hand grip:
full stack x 3 x 10
Face-pulls:
plate 10 x 3 x 20
super-set w/DB side raises (p/h):
12.5 kgs x 3 x 10
Cardio:
bike 5 minutes @ +50 rpm

Saturday, November 11, 2017

Events Saturday: Kong Checks In

THE MIGHTY Kong Kania is back home and will be training with the crew - and as much as he can - for the next few weeks. Much like myself, Kong hasn't trained yoke in a good while, so today we kept it sub-300 kilograms. Though, for added fun, I've begun turning at the end of the run when doing two laps with a given weight. A minor change that I believe may assist me to focus on breathing while also working my oblique abdominals. I have been neglecting the obliques and core work that I was doing for my diastasis recti, as part of my squat routine. That is because I've not been squatting at all, and I won't be squatting regularly for the foreseeable future. So I need to reintegrate it somewhere else in my weekly routine.


Kong's log press routine has him doing four rep sets and ten kilo increments - 70, 80, 90, and 100 kilograms. This sorta worked with my own program, so I worked with him but stopped after 90. I did this partly because my program has me doing 100 kilos next week and I didn't want to screw it up right out of the gate for the sake of ego. But also because Kong really wanted to make it competitive and now he has to wait another week.


I again arrived early today to see what assistance I could be to Jacqueline, who is diligently preparing for WASM states. She came so close to pressing a 60 kilogram log today. It was clearly frustrating for her, as 55 she could do comfortably and for reps.


The Lion showed up to see his ward, Alec, owning farmers walk today. 14 total runs of 20 meters with 100 kilos per hand. Carl's programming has gotten Alec so much stronger in the last six months, but the most credit, of course, must go to Alec himself for putting in the time and effort. He is the hardest working member of PTC Strongman... and he doesn't even use social media. Next year, he tells me, he'll be competing. He just wants to make sure he wins.


Log clean-press:
45 kgs x 6
60 kgs x 4
70 kgs x 4
80 kgs x 4
90 kgs x 4


Yoke walk:
130 kgs x 2 x 20 meters
210 kgs x 2 x 20 meters
270 kgs x 20 meters

Thursday, November 9, 2017

PRESS+ Thursday: Bench is Boring

I'M SORRY, but it just is. I can't get excited about it... at least not until I'm back up to where I was in 2015. Till then, all these reps just feel insubstantial. Even though I'm pretty sure this is a new personal record for paused reps at this weight.


After the first triple I knew I couldn't do another triple, so stopped at two. But I went for a third rep with my final set. I completed it with assistance from Sam and Jon, so it wasn't a failed rep technically... but obviously I'm not counting it.


And I'm glad I've only programmed doubles of 155 kilos for next week and singles of 162.5 kilos the week after. I know I couldn't handle any more than that.


PRESS+ Thursday November 9th
stretch
Bench press (paused):
bar x 10
60 kgs x 5
100 kgs x 3
125 kgs x 1
140 kgs x 1
147.5 kgs x 3, 2, 2 TPR
Incline press:
90 kgs x 3 x 8 TPR
DB front raises (p/h):
12.5 kgs x 3 x 10
EZ bar skull crushers:
40 kgs x 8, 7, 5
super-set w/Triceps pushdowns:
full stack x 3 x 15
HS chest press (p/h):
40 kgs x 3 x 8
super-set w/HS bicep curls (l&r):
20 kgs x 3 x 8

Tuesday, November 7, 2017

Pull+ Tuesday: Four Weeks Out

THE GPC Push/Pull is December 3rd.


PULL+ Tuesday November 7th
stretch
Deadlifts:
75 kgs x 10
125 kgs x 5
175 kgs x 3
225 kgs x 2
275 kgs x 1
300 kgs x 3, 2
Meadows rows (l&r):
45 kgs x 3 x 10
Face-pulls:
plate 10 x 3 x 20
super-set w/DB side raises (p/h):
12.5 kgs x 3 x 10
HS seated rows (p/h):
50 kgs x 3 x 10
Seated row machine (underhand):
full stack x 3 x 10
Cardio:
bike 5 mins @ +50 rpm

Saturday, November 4, 2017

Events + Press+ Saturday

DAMN but I was tired this week. This was my first session back after Monsters. I didn't plan it that way. I slept for nearly fifteen solid hours mid-week, the night I was spose to resume my prep for the GPC push/pull. So I'm back to playing catchup. But it's what I'm used to. Both training and nutrition have been neglected of late. I'm back down below 135 kilos body weight, so I'm resuming the bulking diet as of now.




Solid session today. It felt good to get back under a yoke again after too long not training it at all. 250 didn't feel light, but it didn't feel heavy either. After this push/pull comp... you know the focus is returning to strongman for 2018.


Time to get back amongst it again.




Saturday November 4th
stretch
Yoke walk:
180 kgs x 2 x 20 meters
200 kgs x 2 x 20 meters
250 kgs x 20 meters
Bench press (paused):
bar x 10
60 kgs x 5
100 kgs x 3
120 kgs x 2
140 kgs x 4 x 3
Incline press:
80 kgs x 3 x 10
DB front raises (p/h):
10 kgs x 3 x 10
EZ bar skull crushers:
40 kgs x 10, 7, 6 - stuffed this up, should have been sets of  8
super-set w/Triceps pushdowns:
full stack x 15, 10, 10
HS chest press (p/h):
50 kgs x 6
40 kgs x 2 x 8
super-set w/HS bicep curls (l&r):
15 kgs x 3 x 10
Cardio:
bike 5 minutes @ +50 rpm