2013 - New Year New Thread Same Old Same

10 days today. Weight is a bit low tbh for my liking at least going into this comp think the weight is piling off me since I'm not squatting and deadlifting I am a fair bit leaner but that's not what I'm after just now. I don't know if I should just embrace it for 3 months get shreddy and let my hip sort itself out and start next year fresh and flexibile.

get shreddy bro, give you a chance to heal

4/10/2013

AM - just t**ting about

Dips (second time in 18 months or so)

bw + 102 kg x 3 (PB)
bw + 77 kg x 8 (PB)

That is a ridiculous dip

+102kg?!??!!!

Surely this is some sort of sick joke? Video? Now!!!

Don't do dips for 18 months as they destroy your shoulder

hips funked, why the hell not, when in Rome

May as well go for the whole set, I'll get a video next time.

Friday 4/10/2013

Push Press

60 x 5
100 x 3
120 x 3
130 x 1
60 x 10 x 2 (strict)

Goblet squat holds x 60 x 3
Crab walks x 10 x 3
Back Squat - 60 kg x 10 x 4
Clam Shells x 20 x 6
Rev Hypers x 10 x 5
SLDL x 60 kg x 10 x 4
GHB Sit Ups x 10 x 3
Curls x 10 x 4

Monday 7/10/2013

AM - 60 mins of conditioning blowing out of my hoop not exactly the fittest atm :|

PM

TRX Row - bw x 10 x 5

Bench Press (paused)

bar x 20 x 3
60 x 15
80 x 2
125 x 2
165 x 1
180 x 1
165 x 2 x 2

Chin Up - bw x 6 x 4
Back Squat - 70 x 8 x 4
Deadlift (oppiste grip to normal) 70 x 8 x 4
Incline Bench - 65 x 10 x 3
TRX Upper back x 8 x 3
TRX curl x 8 x 3

I take it the plan will be to work the opposite to normal mix grip until the imbalance in your back resolves?

What then? Horrible horrible hook grip? Or I used to switch my grip each week, but eventually that got hard to find a good groove.

Get to a decent level with wrong grip then hook grip maybe mixing in the warm ups. If I get my hook up to a level where I can hold onto heavy weights then I can just train with straps.

Thursday 10/10/2013

CG Bench Press (paused)

bar x 5
70 x 3
120 x 2
160 x 1
180 x 1

Chin up - bw x 5 x 3
DB curl x 8 x 3
TRX row x 10 x 3

Will do some lower later today.

casual 180 paused cgbp....noice

Not really much to report from my outing just played it safe in squat and deadlift since my hip/back isn't 100%.




Squat

Warm up

60 x 5 x 2 (paused)
100 x 3
Belt
150 x 2
190 x 1

Platform

200 (good)
pass
pass

Bench

bar x 20 x 2
60 x 15
100 x 2
140 x 1
160 x 1
180 x 1

Platform

190 (good but harder than expected!)
200 (fail just too much)
200 (fail again)

Deadlift

60 x 5
100 x 3
150 x 1
Belt
200 x 1

hooked all of them and felt good but nearly lost my grip on 200 so just went with mixed grip for my opener.

Platform

210 (good)
pass
pass

Pretty much a nothing performance for me just wanted a crack at the 200 bench which unfortunatly didn't go but hayho back to training. Think the back is finally easing off I just need to be conservative for a time and work on the weaknesses and imbalances that are causing me to break down.

Great performance by mike in the 105s motivation to see lifting of that calibre in the 105s makes me want to come back to have a crack at him next year.

you look like you enjoyed your time with ali more than anything

and a bw+100kg bench is nothing to be dissatisifed with




hows the split going to look with the new super keys plan?

tbf when your lifting in a comp you have building towards with an imjury there isn't much to enjoy I did enjoy helping others much more tho. No plan as of yet really just train and enjoy it.

Tuesday PM

back squat

bar x 5
60 x 5 x 2
100 x 3
140 x 3
160 6 sets of 3

Deadlift

100 x 5
140 x 3
170 6 sets of 3 (using the oppisite mixed grip from my normal mix)

Stiff Leg - 100 x 10 x 3
Rev Hyper - bw x 10 x 5

Not a bad session didn't hurt myself during it or after which is decent gonna work at this level for a while and add volume.