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Cookie's Journal

Cookie		...	08-11-2009 @ 20:00
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208 453.0 kgs @ 60kgs UnEq	Well I'm back from Nottingham after a long weekend so I'm writing up my weekend starting with the weight cut prep. PSUK Championship (GBPF) Sat 7th Nov - Nottingham 2 weeks out - weight 147lbs 1 week out - 138.4lbs Tue AM - 138.2 Wed AM - 137.0 Wed PM - 138.0 Thu AM - 136.0 Thu PM - 136.4 Fri AM - 135.0 Fri PM - 135.8 The above was done through water loading and slowly cutting out carbs. By the end I was clearing 10 or 11 litres of water a day easily and I loaded Vit C on the Fri to help the clear out. Saturday morning I woke up at 6am for the 8am weigh-in. My scale said 134.0 and the target was below 132lbs for the 60kg class. Did the hot bath thing for 20 mins, then a further 10 mins then put sweats on, with the scale showing 133.0. Did a few interval jogs in the car park when I got to Nottingham Uni Gym, to get the last of the water out. I dried off and weighed in at 59.7kg at the first time of asking, and then over the next hour had 2 litres of water, a box of jaffa cakes, a large bag of peanut M&Ms, and 2 litres of Powerade, and felt fantastic. Lifting was slightly delayed until 1015am, and I gradually warmed the squats up to a single with 90kg for my 105kg opener. Not surprisingly I was the lightest there so I opened the lifting for the whole comp. Squat attempts: 105kg- Easy lift. Great confidence boost. 3 white lights. 115kg- An absolute grind coming up. In my head it felt like I was fighting for at least 10 seconds but the video has it at 2 secs at the most. 3 white lights. From that I knew I couldn't reproduce my gym PB of 120kg as I had no more to give. So i opted out of my third lift. Bench 85kg- easy. 3 white lights. 90kg- ok. 3 white lights. 92.5kg- Set up was wrong. Touch on the chest was too high. Pushed it back too close over my head and bounced it off the support. Fail. Slightly disappointed that I fluffed it as I did get it up, but I think I failed on a slight head movement too. This would have broken the 67.5kg Bench record of 91kg. DL I revised my opener downward as I knew the weight cut had taken its toll on me, and I didn't want to bomb out at the last section. 135kg- Easy 145kg- It went up fine for 3 whites but was getting there. 155kg- This was a gym PB equalling attempt and was the lift I needed to reach a total of 360kg and qualify (just) for the full GBPF nationals next year. It came up about 2- 3 inches, and I just didn't have the fight to finish it. I was slightly disappointed but I feel I'd given it my all. Final total: 350kg By virtue of the fact I am the first PSUK 60kg competitor I now hold the records and won. Yes it's somewhat of a hollow victory beating nobody but my lad's chuffed with the little winner's medal. No pics from the event due to camera problems, but I do have the lifts on video. If I ever figure out how to do it I'll put some on here for your amusement. Also thanks for the comments and messages of encouragement- it's always appreciated.

Luuuuuukey		...	08-11-2009 @ 20:23
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Good lifting man. There's no such thing as a hollow victory, a win is a win, it isn't your fault nobody else turned up! At least that's what I told myself when I didn't have anyone to beat the other week! Any plans to compete in 67.5s in future?

richards9876		...	08-11-2009 @ 20:30
Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250 620.0 kgs @ 94kgs UnEq	Nice work Cookie - well done on being a record holder. Like Luuukey said - no such thing as an empty victory.

dan302		...	08-11-2009 @ 20:49
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	great lifting mate, im really impressed with your bench! and a victory is a victory

Paul_D		...	08-11-2009 @ 21:07
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Good job in the comp mate, well done! Paul

Cookie		...	09-11-2009 @ 12:34
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208 453.0 kgs @ 60kgs UnEq	Post Edited: 09.11.2009 @ 12:35 PM by Cookie Video from the comp:

just_t		...	09-11-2009 @ 12:36
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	ahhh i know who you are. im the guy who was with dil. nice lifting on the day mate

tonyjb72		...	09-11-2009 @ 14:10
abs by summer 2011? Experts opinions vary Member 290, 2552 posts	Nice lifting Cookie!! Sorry I couldn't make it this year - next year deffo though. Any other lifters from GMP?

Cookie		...	09-11-2009 @ 14:44
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208 453.0 kgs @ 60kgs UnEq	Lukey: I'm staying as a 60 for now, but need to strip down a bit so I don't ever need to do a stupid massive weight cut again. Just_t: ahh I know who you are too. Cheers for your help in the warmups. Tony: Nope just me as team GMP this year. Glad to hear you'll be back next year but I can see why you gave it a miss- it was a big hit for the finances. I'll probably put something in Brief and try to rally some people for next year.

tonyjb72		...	09-11-2009 @ 14:58
abs by summer 2011? Experts opinions vary Member 290, 2552 posts	Cookie said: Tony: Nope just me as team GMP this year. I know how that feels! LOL Cookie said:I'll probably put something in Brief and try to rally some people for next year. That'll be good. Might even get some funding from Sports and Social!!

d_singh		...	09-11-2009 @ 22:32
Gillette - The best a man can get Member 466, 1389 posts SQ 196, BP 120, DL 254 570.0 kgs @ 74kgs UnEq	top vid mate and great performance . look forwards to seeing your progress

Cookie		...	26-11-2009 @ 13:07
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208 453.0 kgs @ 60kgs UnEq	Right back to it. I was planning on having a week off after the comp anyway, and then I tweaked my right thigh again training at work. So I had another week off to try to let it mend. Sunday 22nd Nov Light Bench - 60kg 6 sets of 3 Monday 23rd Nov Squat - 95kg 6 sets of 2 Thurs 26th Nov Squat - 60kg 6 sets of 2 Bench - 50 x 8, 60 x 5, 70 x 3, 80 x 2, 85 x 1 Just trying to get back into it really. Monday's squat workout was really hard. It's the first day from the "Russian Squat Program" (Not Smolov). That is based on 3 weeks of volume building to 6 x 6 with 80% 1RM, and then 3 weeks of intensity for a new 1RM. The 6 x 2 with 80% is the core workout and I found it a bit too hard to launch straight into the program. I'll try again Monday and see how I go.

Cookie		...	02-01-2010 @ 14:30
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208 453.0 kgs @ 60kgs UnEq	Not updated this in ages so this will be a catch up post to get me back up to date. Week 1 - 30th Nov Mon - Squat singles up to 110Kg Bench Singles up to 80Kg Thu - Bench EDT 80Kg 10 singles in 10 mins Week 2 - 7th Dec Mon - Bench EDT 82.5Kg 10 singles in 10 mins (AM) Chins Max in 5 mins -> 30 OH Press 30Kg x5 x5 x5 Mon Squat Singles up to 110Kg PM Thu - Good Mornings up to 60x3 , 70x3, 80x3 (AM) Box Squat 20x5, 20x5, 30x5, 30x5, 40x5 (Struggling with flexibility getting feet wider and stopping knees caving in) Box step up - 40Kg 5x5 PM Bench 80Kg x 5 singles Bench 60Kg 5x5 Week 3 14th Dec Tue - Bench up to 80x1, 85x1, 90x1 Bench 70kg x5, x5, x5 Pressups (slow) x8, x8 ,x8 Fri - GMs up to 60x3, 70x3, 82.5x3 Box Squat up to 60Kg x 5 Squats (slow) BW x8, x8, x8 Sun - Bench up to 80Kgx1, 85x1, 90xF (Long time since I failed on 90Kg. I blame having to unrack it myself and losing focus on tech). Bench 72.5 x5, x3, x3 Pressups (slow) BW x8, x8 ,x8 Week 4 - 21st Dec Tue - GMs up to 75x3, 85x3 Box Squat up to 65x5 Squat (Slow) BW x8, x8, x8 Sat - speed DL Conv 100Kg x1, x1, x1 speed DL sumo 100Kg x1, x1, x1 Bench 60Kg x singles x 10 Week 5 - 28th Dec Mon - GMs up to 90x3 Box Squat up to 70x5 Partial DL (double over grip) 70 x3, 90 x3 (grip gives out) (Left Hand Under grip) 110x5secs, 130, 150, 160xF (slipped with no chalk) Squats (slow) BW 3x8 Wed - Clean + Push Press up to 50x1, 55x1, 60x1, 62.5x1, 65x1 (PB) 67.5xF C+P 50Kg x3, x3, x3, x1 (held breath and blacked out) x3 Mil Press (slow) 5Kg 3x8 Chins BW x5, x5, x5 Thu - Wasn't planning on training but someone wanted help with bench. Bench up to 80x1, 85x1, 87.5x1, 90x1, 95x1 PB This was a grind but I know it was 95Kg. The PB at Catt's must have been on the "light bar" so I don't know what it actually was. This was the best I have benched in ages- probably because I had a spotter. Sat - GM up to 85x5 Box Squat up to 95x1, 100x1, 105x1 PB Squat (slow) BW 3x8 So now we are up to date, and 3 PBs in the last week. Aims for this coming year: Break 100Kg on the bench at 60Kg Get DL up to around 170-180 by extra grip work Increase squat past 120Kg (any improvement will do!)

Cookie		...	07-01-2010 @ 17:34
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208 453.0 kgs @ 60kgs UnEq	Mon 4th Jan Bench- 50x3, 60x3, 65x3, 70x3, 75x3, 80x3 90x1, x1, x1 70x15 I've never really repped all out before, but was really pleased to hit all 3 90Kg's, and then to get 15 reps with what used to be hard. Thurs 7th Jan DL 60Kg x1, x1, x1 80 x1, x1 sumo 100 x1 110 x1 120 x1 130 x1 140 x1 (Chalk up hands and put on belt) 150 x1 (Ok but felt like I could do more, and was after breaking PB of 155Kg) 160 x1 (Good rep but felt I could squeeze more out.New PB by 5Kg) I was tempted to just go for 165Kg while my luck was in but my training partner put it up to 170Kg and pulled it. So I thought why not give it a go. 170 x1 It went up with no hesitation. New PB by 15Kg! I was spent here so called it a day. I really think that the last few weeks built this huge DL PB. I've worked on grip (couldn't hold 160Kg at lock out last week!), worked on wide box squats for the start of the sumo, and my back with the GMs. So chuffed with how training is going right now!

Luuuuuukey		...	08-01-2010 @ 11:54
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Well done on the PB!

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