'It's
been a long time between drinks' again, as they say, and I'm overdue
for a lengthier-than-normal entry here because there's a lot to catch up
on, again. And it's pretty much all good news bar the (now predictable)
withdrawal due to injury from what turned out to be the last GPC
powerlifting event - or any event - ever to be held at Rucci's Gym
(formerly PTC Perth). Plus, I noticed I neglected to log anything other
than my lifting in the last post. So there's a bit to cover.
Last
weekend I dropped to 118.2 kilograms body weight after a day of
activities. The week prior, no less than three people asked me if - or
remarked to me that - I had lost some weight recently. At that time, I
had not, and I explained to each person that the number on the scale
hadn't changed in some months, but I must have lost some fat and gained
some leaner mass since they saw me last.
In
truth, I'd begun feeling a little annoyed that I hadn't lost more
weight. I'd been confident of competing in a lighter powerlifting weight
class than I'd ever been before (under 110 kg) by perhaps midyear...
obviously that isn't going to happen. But I'm now steady at around 119,
so small progress is still progress.
Some
other good news: after months of performing my prescribed pre-training
exercises and being more aware of foot placement and general posture,
the strength and mobility through my left hip has mostly returned. I've
had a few deadlift sessions without incident, though I've kept the
loading below two hundred, performing them slowly, to really engage the
muscles before the full weight is off the floor. It is the same strategy
used when pulling a silver dollar deadlift. So far, so good.
I
am really enjoying both kobudo and archery, though have not been able
to attend either as often as I would like to. At KGSA Archers, I started
a few months ago with a basic recurve bow, which was dangerously small
for my draw length, and would miss targets at twenty meters more often
than not. Now I have a seventy pound Bear compound bow (the poundage is
reduced to sixty for use on the range), custom-made, high-rigidity
carbon arrows, and I hit a bullseye at forty meters, weekend before
last. Not just in the ten ring, in the middle of it, along with several
more coming close. I begin to fatigue at about 90 minutes and that's
when arrows start to fly wild. So I take a break to go eat, and then
head to kobudo for just after one o'clock. It's a pretty sweet Saturday
schedule, if you ask me.
Tuesday, Thursday and Sunday nights are still lifting nights, but once I
had to quit comp prep, I went back to higher volume reps at lighter
loading. A friend visiting from interstate told me on the weekend that I
hadn't lost any muscle size at all. But I know I've shrunk all over. It
would take some months - maybe a year or more - of consistent training,
without injury, for me to get back to my heyday, if that is what I
wanted to do.
But the thing is, being twenty kilograms lighter and having less muscle
density through my yoke has allowed me to breathe easier and sleep
better (not great, but better), and focusing on form and mobility
while developing other skills has reduced my general aches and pains.
My resting heart rate is down and the threat of high blood pressure /
hypertension has abated. I can't see much benefit in going back to that.
Not for a couple more fake gold medals. Truthfully, I'm just enjoying
this new, jack-of-all-trades approach enough that I don't care. I'm keen
to become a better marksman and more disciplined kobudo student. And
strongman, as a sport, is in shambles in WA right now. Until I have a
clear goal in mind, the heavy, heavy stuff will be on the back-burner
for at least a little while. I think. I won't lose the feel for
strongman events and powerlifting movements, but I don't plan to max out
on anything for the foreseeable future.
Let's see how that prediction pans out, huh?
GMs & ACCESSORIES Tuesday June 27th
Good mornings:
20 kg x 10
50 kg x 5
 |
| consistency... |
90 kg x 3 x 10
Front squats:
20 kg x 10
50 kg x 5
70 kg x 3
90 kg x 7
Romanian deadlifts:
90 kg x 3 x 10
Face pulls:
50 kg x 3 x 20
Cable side raises (l&r):
8 kg x 4 x 10
DB curls w/finger extension (l&r):
17.5 kg x 10, 8 TPR
12 kg x 10
PULL+ LEGS Tuesday June 20th
Deadlifts:
60 kg x 10
90 kg x 5
120 kg x 3
150 kg x 3
190 kg x 2 missload
140 kg x ME 10
 | |
| is... |
Leg extension plate machine (p/l):
20 kg x 10
30 kg x 3 x 10
Lateral pulldowns plate machine (l&r):
20 kg x 5
40 kg x 3
60 kg x ME 5
50 kg x 15
40 kg x 10
PRESS Thursday June 16th
Incline barbell press:
20 kg x 8
50 kg x 5
70 kg x 2 x 10
60 kg x 8, 6
Pec deck:
32 kg x 3 x 20
DB curls w/finger extension (p/h):
15 kg x 10
17.5 kg x 10
12.5 kg x 10
10 kg x 10
 |
| key. |
ARCHERY & KOBUDO Saturday June 3rd
KARATE Monday May 29th
ARCHERY & KOBUDO Saturday May 27th
PUSH PULL Thursday May 25th
Incline bench press:
20 kg x 10
60 kg x 5
80 kg x 3
100 kg x 1
110 kg x 4
Deadlifts:
70 kg x 10
100 kg x 5
140 kg x 3
DB press (p/h):
25 kg x 3
40 kg x ME 9 PR
25 kg x ME 20 TPR
Incline press plate machine (p/h):
25 kg x 3
40 kg x ME 11
30 kg x ME 8
25 kg x ME 12
Pec deck pin machine:
31.5 kg x 4 x 20
Front raise BB pin machine (p/h):
20 kg x 4 x 10
Seated row plate machine (p/h):
20 kg x 10
25 kg x 10
30 kg x 8
EVENTS Sunday May 21st
Yoke walk:
145 kg x 3 x 15 meters
205 kg x 2 x 15 meters
245 kg x 2 x 15 meters
Sack pick to 1.5 meters:
75 kg x 3 x 5
Lateral pulldowns plate machine (l&r):
20 kg x 5
40 kg x 3
60 kg x 10
45 kg x 10
30 kg x 20
CARDIO
Assault bike: 5 mins @ +60 rpm
ARCHERY & KOBUDO Saturday May 20th
PULL Thursday May 18th
Deadlifts:
70 kg x 10
110 kg x 5
130 kg x 5
150 kg x 3
170 kg x 3
190 kg x 3
120 kg x 10
Seated row plate machine neutral grip (p/h):
20 kg x 3
30 kg x 3
40 kg x ME 10
25 kg x ME 20
Seated row pin machine wide, uhand grip:
64 kg x 4 x 10
Face pulls:
50 kg x 4 x 20
Cable side raises (l&r):
10 kg x 4 x 10
Lateral pulldowns:
50 kg x 4 x 10
SQUAT Tuesday May 16th
Front squats:
20 kg x 8
60 kg x 3
80 kg x 3
100 kg x 3
70 kg x 10
DB curls w/finger extension (l&r):
15 kg x 2 x 10
DB isometrics (l&r):
4 kg x 60 seconds
5 kg x 60 seconds
CARDIO
Assault bike: 5 mins @ 60-65 rpm TPR
KARATE Monday May 15th
ARCHERY & KOBUDO Saturday May 13th
PRESS Thursday May 11th
Incline bench press:
20 kg x 10
50 kg x 5
70 kg x 3
90 kg x 1
100 kg x 1
105 kg x ME 5
80 kg x ME 10
70 kg x ME 8
DB press (p/h):
25 kg x 3
40 kg x ME 6 PR
30 kg x ME 8 TPR
Incline press plate machine (p/h):
20 kg x 3
40 kg x ME 5
30 kg x ME 5
25 kg x ME 7
Triceps pushdowns (perform x 3):
59 kg x 10 wide
59 kg x 10 narrow
45 kg x 10 rope
Pec deck pin machine:
22.5 kg x 20
31.5 kg x 3 x 20
Front raise BB pin machine (p/h):
20 kg x 4 x 10
KARATE Monday May 8th
ARCHERY & KOBUDO Saturday May 6th
GMS & ACCESSORIES Thursday May 4th
Good mornings (toes forward):
20 kg x 10
60 kg x 5
80 kg x 5
90 kg x 3 x 10
Romanian deadlifts (toes forward):
90 kg x 4 x 10
Leg extension plate machine (performed individually):
40 kg x 2 x 10
KARATE Monday May 1st
EVENTS Sunday April 30th
Sled w/harness:
Push +100 kg x 2 x 15 meters - low grip
Pull +150 kg x 2 x 15 meters
Pull +200 kg x 2 x 15 meters
Sack pick to 1.5 meters:
75 kg x 3 x 5
CARDIO
Assault bike: 5 mins @ +60 rpm TPR
ARCHERY & KOBUDO Saturday April 29th
PRESS Thursday April 27th
Incline bench press:
20 kg x 10
50 kg x 5
70 kg x 2
80 kg x 1
90 kg x 1
100 kg x ME 5, rack bounce, 3
80 kg x ME 8
70 kg x ME 6
DB press (p/h):
20 kg x 3
37.5 kg x ME 10 PR
25 kg x ME 13 PR
Incline press plate machine (p/h):
20 kg x 3
40 kg x ME 5
30 kg x ME 6
20 kg x ME 9
Front raise BB pin machine (p/h):
20 kg x 4 x 10
Triceps pushdowns (perform x 3):
59 kg x 10 wide
59 kg x 10 narrow
45 kg x 10 rope
Pec Deck:
23 kg x 20
27 kg x 20
32 kg x 20
DB curls w/finger extension (l&r):
15 kg x 3 x 10 PR
KARATE Monday April 24th
KOBUDO Saturday April 22nd
