Comp Prep Session 1: Let's Get Heavy

SO WASM dropped the details of the final qualifying round for 2019 last weekend, and the events list looks pretty good.


Todays training session was the first serious test of my strength levels in areas that were directly affected by the injury. The results were technical PRs across the board, with my heaviest deadlift, heaviest farmers walk, and heaviest rows since January.


Apart from the 280 I pulled a few weeks back, the only event I've gone reasonably heavy in recently has been the axle squat, which doesn't feature in this qualifier (lucky for me, as it remains a weakness), so the next four weeks are going to be 100% focussed on getting ready for October 19th, with comp loadings for every session.


EVENTS+ Saturday September 14th
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 3
225 kg x 2
260 kg x 1
280 kg x 1
300 kg x 1 TPR
Farmers walk (p/h) FAST!:
60 kg x 2 x 10 meters
80 kg x 2 x 10 meters
100 kg x 2 x 10 meters
120 kg x 10 meters TPR
Meadows rows (l&r):
60 kg x 3 x 6 TPR
Lateral pulldowns:
67.5 kg x 3 x 10
DB front raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +50 rpm

Weeks 19 & 20: Kelvin Coaches New Tricks

Me, Coach Kelvin and Pat.

EVENTS Week 20: The Push w/Coach Kelvin - Saturday September 7th
Warmup:
glute/scap burnout
10 strict press w/bar
10 x depth-drop snap-downs
10 x body weight squats
10 x band pull-aparts overhead & infront
Push-press technique w/barbell:
Dip, extension, toes
Punch and heels, lock-out
60 kg x 10
Push-jerk technique w/axle:
Snap-down
Drive-back w/bands
Push-press + quarter squat
Push-jerk
70 kg x 10
Jerk dips:
Dip, hold extension, decelerate & absorb bar
Push-jerk pyramid w/axle:
70 kg x 5, 4, 3, 2, 1
65 kg x 5, 4 - fail - right arm underpowered
60 kg x 5, 4, 3, 2, 1
Prowler drag w/rope:
140 kg x 15 meters
170 kg x 15 meters
200 kg x 15 meters
DB front raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm

EVENTS Week 19, Template 1 - Saturday August 31st
Farmers walk (p/h):
55 kg x 4 x 15 meters - no drops
85 kg x 3 x 3 x 15 meters
Bench press w/swiss bar:
49 kg x 10
69 kg x 10
79 kg x 10
89 kg x 10
99 kg x ME 6
59 kg 15
Hamstring curls (p/l):
20 kg x 15 TPR
17.5 kg x 15
15 kg x 15
12.5 kg x 15
Cardio:
assault bike 5 mins @ +50 rpm

PULL Week 19, Template 1 - Tuesday August 27th
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 3
225 kg x 2 - double overhand, no belt
265 kg x 1
Leg extensions (p/l):
27.5 kg x 3 x 15 PR
Meadows rows (l&r):
50 kg x 2 x 10 TPR
Seated rows neutral grip (l&r):
75 kg x 3 x 10
Face-pulls:
49.5 kg x 3 x 20