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Becoming the G.O.A.T

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robpalmer1IconBecoming the G.O.A.T16-01-2012 @ 19:45 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Hey everyone, decided to start a new journal for a new year of lifting. Last year had some ups and downs and although I didn't achieve my goal of a 900 total I do feel I am a better lifter overall. This year has to be a big year for me, I feel I have mastered a few things training wise, I know now how to peak my squat and bench press for competition, its now just the deadlift.
I guess numbers wise its still pretty similar to last year.

Squat
2011: 330kg
2012: 340kg

Bench Press
2011: 237.5kg
2012; 247.5kg (European Record Standard)

Deadlift
2011: 305kg
2012: 315kg

Total:
2011: 862.5kg
2012: 900kg

This means I have 2.5kg to play with from the goals which leaves very little room for error within the training program.
These are all competition lifts as well, the gym means nothing.

The big goals for the year in terms of competitions are
EPF Europeans: Top 3
GBPF British Champs: Win
All England Champs: Win
IPF Worlds: Top 3 (Top 3 Qualifies for the World Games the following year)
Become the GBPF GOAT 897.5 @ 83kg (Highest Wilks in GBPF history)

The next comp for me is the EPF Europeans in Ukraine which is May. I may try and get a practice comp in around March April time as I don't like having long lay offs from comps, they are the best stimulus for training.

Had a few workouts recently but am struggling a bit with triceps tendinitis which I had for the last 4 months of 2011, so going to get that sorted and begin some decent training.
Lets get it on!!
EDCLARKEIcon...16-01-2012 @ 20:51 
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Sugdens fattest spastic.
Member 85, 10636 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
you may become a Goat but you'll never be the Goat as Smallsy has that covered!

good luck with your goals.
MrSmallIcon...16-01-2012 @ 20:54 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
BOOM!
LuuuuuukeyIcon...16-01-2012 @ 23:26 
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Hill sprints are fun!
Member 731, 3261 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Best of luck with it Rob!
Little_MikeIcon...17-01-2012 @ 19:19 
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JuJitsu - its not gay if you dont make eye contact
Member 661, 1729 posts
Nice to see you planning a head

looked good at the common wealth just get that deadlift working and take the wilks
robpalmer1Icon...21-01-2012 @ 13:23 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Thanks everyone, hopefully will be a good year.
Thursdays training
1.00pm
Low Box Squats + Chains (+30kg @ Top)
x1@ 160,180 (These felt ok, the chains tend to pull you forwards slightly so the eccentric portion of the lift becomes a lot more difficult than the concentric) would have gone heavier but had no spotters and was looking ahead to the deadlift later in the day)

Sumo Deadlifts (old inzer squat suit)
x1 @ 170,220
Straps up
x1@ 270
x2 @ 290 PB for 2.

Suit off
220 5x1
170 3x3

Was really happy with this, have started using the safety bar in my warmups for deadlifting, only 3x3 @ 100kg seems to switch something on recruitment wise and the deadlift feels really good. I am going to research this a little and try and figure it out.
290 x 2 is awesome for me, I think if I can get this up to around 300-310 x 2 I will stop failing 300kg deadlift in competition!!
I have videos from these sessions which I will put up today some time.
LukeCIcon...21-01-2012 @ 13:52 
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The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq
Lofty aims indeed but always the best to aim high in my book! Best of luck with them Rob.

Juts out of interest, how much of your time do you spend training in equipment and how much raw?
FazcIcon...21-01-2012 @ 17:30 
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Sports an extremely muscular arse.
Member 38, 7411 posts
SQ 230, BP 170, DL 260
660.0 kgs @ 93kgs UnEq
Good luck this year Rob.
robpalmer1Icon...22-01-2012 @ 19:30 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
LukeC said:Lofty aims indeed but always the best to aim high in my book! Best of luck with them Rob.

Juts out of interest, how much of your time do you spend training in equipment and how much raw?


Hey Luke, depends on the lift really mate, squats usually 3 weeks out of 16 in the squat suit but thats more about accumulation of load going into the taper, just means that I can get a big load on my back before the comp.
Bench Press, a bit longer but in looser kit making it less stressful on the body. Mainly to get used to that last inch pulling the bar in.
Deadlift, gonna go 1 session every four weeks in the kit, think I need to get strong again for the deadlift and then just use the suit to give me a little edge. Hopefully it will work out, the deadlift has gone nowhere the last year competitively.
Martin1956Icon...22-01-2012 @ 19:53 
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Old Age Presser
Member 75, 7360 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Good luck Rob, hope 2012 brings you all you hope for. What's G.O.A.T.? I know the Golden Oldie bit, but A.T. ...?
MrSmallIcon...22-01-2012 @ 20:01 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
greatest of all time!
Martin1956Icon...22-01-2012 @ 21:53 
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Old Age Presser
Member 75, 7360 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
MrSmall said:greatest of all time!


Aaahh right, nothing to do with Goatboy then...
robpalmer1Icon...02-02-2012 @ 22:33 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Haven't been on for ages so heres a quick update on the training of the last two weeks.
Last week was a deload so nothing of note there!

Sunday 29th Jan
Low Box Squat x 1 @ 200,220
Speed Paused Low Box Squat 3x3 @ 140
Below Knee Deadlift x 1 @ 270,280 (Belt Only)
Bench Press 3x 5 @ 150

Tuesday 31st Jan
Bench Press 2x5 @ 160
High Bar Squats 3x8 @ 130 (No Belt) (Why are these so hard? Because my legs aren't strong enough!)
2" Deficit Trap Bar Deadlift 2x5@ 220 (No Belt)
SA Pulldowns 2x5
DB Shoulder Press 2x6 @ 38kg Bells
Face Pulls 3x10
Eccentric Tricep Work (For the tendinopathy) 3x5 EA

Thursday 2nd February
Low Box Squat against Double Green Bands (+60kg @ Top)
x1 @ 190(250)
x1 @ 200(260)
Sumo Deadlift
x2 @ 270 (felt good think 280 x 2 next week all being good)
Speed Deadlift 2x3@220 2x3@170

Bench Press
2x4@165 (happy after squatting and pulling, upper back was in bits)

Feel like its going well at the moment, really enjoying training unequipped, actually starting to feel strong!
Accessory day tomorrow
LukeCIcon...03-02-2012 @ 07:50 
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The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq
What sort of routine do you follow Rob? Or is something of your own invention?
robpalmer1Icon...10-02-2012 @ 15:49 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
LukeC said:What sort of routine do you follow Rob? Or is something of your own invention?


Hey Luke, sorry mate only just looked at this, been busy for a while.
the template I use is something I came up with a while ago, basically undulating intensity in 3 week waves. Seems to work for me but its fairly brutal doing all three above 90% within the same session twice a week and then accessory the following day.
I will PM you the full thing when I get a moment.

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