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Elliot's training log

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EllD90Icon7/6/1607-07-2016 @ 13:34 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
10 mins cross trainer

Paused high bar
5x3x120kg - 60 secs rest

Deadlift
3x10x60kg

Hypers
3x10

Stretch.
EllD90Icon11/6/1611-07-2016 @ 22:50 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
High bar
1x180kg
1x200kg
3x3x100kg

Whippy as f**k bar, not bad. Should've maybe gone 190.

Paused bench
3x1x120kg
3x3x80kg

Bench meh.

Happy with where I'm sitting going into comp Sunday. One more light session Thursday, then I'm done.
EllD90Icon17/7/1620-07-2016 @ 18:19 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Comp @ BGWLC
Weighed in 117.4kg, was hovering closer to 115kg 8 weeks ago. Don't really feel the few kilos difference made a massive deal.

Squats
205kg - good lift
220kg - good lift
225kg - fail

Bench
120kg - good lift
130kg - good lift
132.5kg - fail

Deadlift
225kg - good lift
250kg - fail
Pass for third

575kg total - my total has progressively got worse over my last 3 comps LOL.

Squat training was going well, hit a PB 2 weeks out with plenty of rest. Although I never really felt like I was getting massively stronger/more efficient. Ran 2 cycles back to back of RSMR, it was a whole lot of grinding. I'm going to replicate my squat training, to what I did prior to my last 220kg squat. Next comp in November, I want minimum 230kg otherwise this year will just be a waste with no progress.

Bench training was hit and miss due to elbow injury. It's now fine so I can train it properly again. I feel like submaximal bench training has usually gone down well, so this is something I'll look into.

I ran two Ed Coan back to back cycles and was feeing strong going into comp (one at a lighter intensity, one with a 250kg max), think it was just an off day with all my energy zapped from squats and the heat. Will run this again 10 weeks out from next comp, get some volume done in the meantime.

Currently having a well deserved week's rest on holiday, time to graft when I'm back.
EllD90Icon26/7/1627-07-2016 @ 14:26 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Paused bench
1x115kg

Touch and go
3x8x95kg

CG
3x4x100kg

Incline
2x10x60kg
macrothIcon...27-07-2016 @ 15:01 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
It's not easy to put everything together on the day. You managed a few PB's in the gym so you were definitely doing something right. Maybe your deload/peaking needs to be tweaked a bit, or maybe it was just an off day with the heat and whatnot.

Good training is never a waste, even if it doesn't translate into a PB squat on the platform this calendar year. There's always something to learn from the process. At least that's what I keep telling myself! Tongue
EllD90Icon...27-07-2016 @ 21:10 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
macroth said:It's not easy to put everything together on the day. You managed a few PB's in the gym so you were definitely doing something right. Maybe your deload/peaking needs to be tweaked a bit, or maybe it was just an off day with the heat and whatnot.

Good training is never a waste, even if it doesn't translate into a PB squat on the platform this calendar year. There's always something to learn from the process. At least that's what I keep telling myself! Tongue


It's all a learning curve, gotta hope the next comp is better!
EllD90Icon27/6/1627-07-2016 @ 21:11 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
High bar
3x5x150kg

Paused beltless
3x3x130kg

All felt dreadful, my stomach ain't great from holiday and I haven't eaten a great deal. Sure I'll feel much better next week. First week back is always the worst!
EllD90Icon29/7/1629-07-2016 @ 23:51 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 31.07.2016 @ 08:16 AM by EllD90
Paused high bar
3x3x120kg
Painful.

Deadlift beltless
3x6x150kg

Off 3" block - first time doing block pulls
3x3x180kg

Pull-ups
3x6

DB rows - 3x10x30kg
Was full of leg DOMS going into this, no better leaving lol.
EllD90Icon1/8/1601-08-2016 @ 21:44 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Paused bench
1x115kg

T&G
3x8x100kg

CG
5x4x100kg
PaulLewandowskiIcon...01-08-2016 @ 22:54 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Good amount of volume with 100kg
EllD90Icon2/8/1602-08-2016 @ 21:15 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
High bar squat
3x5x160kg

Paused beltless
3x3x140kg

Stomach still dodgy, energy levels down.
EllD90Icon5/8/1605-08-2016 @ 21:14 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Paused high bar
3x3x130kg

Deadlift beltless
3x6x160kg

Paused bench
6x3x90kg

Pull-ups 3x5

DB rows 3x10
EllD90Icon8/8/1608-08-2016 @ 22:26 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
High bar
3x5x170kg

Paused bench
5x6x90kg
PaulLewandowskiIcon...09-08-2016 @ 12:18 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq
Looks good, what are you doing with your training right now?
EllD90Icon...09-08-2016 @ 12:28 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
PaulLewandowski said:Looks good, what are you doing with your training right now?


Couple of things Paul, just getting some deadlift volume in 3x6, trying to stay beltless, upping the weight. Will put on a belt when I need to. Meant to do some block pulls after too 3x3 - just try something new.

Modified Smolov Jnr cut down to 3x per week and just 5 sets each time.

Squats - couple of paused light sets before deads just for some extra volume, not enough to wear me out.

3x5 in 3 week phases in squat day. 150/160/170, 160/170/180, 170/180/190 - slowly moving on to low bar. Will then start on 5x3x180, up the weight and reduce volume further week by week. Couple of paused reps after main sets too.

Who knows if it will work. Thinking of adding in some conditioning too, controlling calories, just generally shift some weight and feel healthier.

Whether the above will work, who knows!

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