Saturday, November 3, 2018

2nd Last Week Before State Finals



SOME of the best and heaviest training I've done in a while happened this week, which is both surprising and encouraging since I totally bombed at Static Monsters before the gig even got started last Saturday. Warming up with the log, my left adductor decided to give me some shit. I stretched more and thought not much of it, went back to warming up. On my second clean of 90 kilos, the adductor pulled. The strain put me on the sidelines for the day and has galvanised me into training all the harder now that it's abated.




This week alone I have:
Deadlifted 320 kilograms
Axle squatted 240 kilograms
Zercher carried 230 kilograms x 2 x 10 meters
Farmers walked 140 kilograms p/h x 15 meters
Bench pressed 125 kilograms for a total of 12 super-paused reps
Axle overhead pressed 80 kilograms x 10 strict reps




And next Saturday I'll be back at Port Kennedy doing STONES, STONES, STONES! My new tacky has arrived so it's high time I got down and dirty with some Atlas stone work. It has been years since I hefted a proper one. Let's hope a crash refresher one week out will be sufficient... coz it's gonna have to be.




SATURDAY EVENTS November 3rd
stretch
Axle squats:
20 kg x 10
70 kg x 5
120 kg x 8
170 kg x 3
200 kg x 1 - no belt
220 kg x 1
240 kg x 1 TPR
Log clean-press:
65 kg x 5
75 kg x 5
85 kg x 5
Farmers walk (p/h):
80 kg x 2 x 15 meters
super-set w/Tyre flips:
175 kg x 2 x 10 meters
Farmers walk (p/h):
110 kg x 15 meters
140 kg x 15 meters TPR - five kilos off my best ever. Time to try for a new max
super-set w/Tyre flips:
175 kg x 10 meters




PRESS+ EVENTS Thursday November 1st
stretch
Axle static OHP:
40 kg x 10
70 kg x 5
80 kg x 10 TPR?
Zercher carry w/yoke:
130 kg x 2 x 10 meters
190 kg x 10 meters
210 kg x 10 meters
230 kg x 2 x 10 meters PR
Bench press (paused):
60 kg x 5
100 kg x 3
125 kg x 5, 4, 3
Triceps pushdowns:
114 kg x 15
105 kg x 10
96 kg x 12
Preacher curls:
bar +10 kg x 4 x 10
super-set w/DB front raises (p/h):
10 kg x 10
12.5 kg x 2 x 10
Chest press machine (p/h):
20 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm




ASSESSMENT Tuesday October 30th
stretch
Axle squats:
20 kg x 10
70 kg x 10 - strain apparent but manageable
120 kg x 10 - still OK but don't push it
Farmers walk (p/h):
30 kg x 2 x 15 meters
80 kg x 2 x 15 meters
110 kg x 15 meters
130 kg x 15 meters
Deadlifts:
70 kg x 10
120 kg x 8
170 kg x 3
220 kg x 2
270 kg x 1 - no belt
320 kg x 1 TPR - twenty kilos off my best ever barbell DL & it felt pretty easy
Cardio:
assault bike 5 mins @ +50 rpm

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