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How I did it (or possibly how I cocked it all up)

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GingyIconHow I did it (or possibly how I cocked it all up)24-01-2011 @ 21:05 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Post Edited: 04.07.2013 @ 12:22 PM by Gingy
Have tried one of these before, decided to jack it in after training went to s**t. Back on it now and have BDFPA champs in 8 weeks which are my primary focus for the time being.

Purpose of log is to record how I tapered for the event so I can learn from it next time!

Current best gym lifts:
Squat: 200
Bench: 120 (t&g, 110 pause)
Dead: 215
Best comp lifts:
Squat: 180
Bench: 115
Dead: 220
Total: 507.5
Goals for comp are to go
Squat 200/205/210
Bench 120/125/130
Deadlift 220/230/240
Total: anything more than 550

All are subject to change. Here we go!

EDIT

Link to beginning of 2013 http://www.sugdenbarbell.co.uk/forum/How-I-did-it-(or-possibly...

Link to 25th Birthday http://www.sugdenbarbell.co.uk/forum/How-I-did-it-(or-possibly...
GingyIconTraining day 124-01-2011 @ 21:10 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Squat

Bar x lots
60 x 10
100 x 5
130 x 3 (belt)
150 x 1
170 x 1
192.5 x1

Bench

Bar x lots
60 x 10
80 x 3
100 x 3 x 2
105 x 3 x 2
110 x 2

Deficit Deadlift (Bar on shoe laces)

60 x 5
100 x 3
130 x 1
160 x 1
180 x 1

Decent session, bench felt crap, have a bit of a strain in my pec but it'll get better. First time I've done deficit pulls, will keep these up and add 5kg every week, it's got to help at least a bit? Squat was strong, bit of a sticking point but first session practising singles in a while.
GingyIconTraining day 226-01-2011 @ 23:00 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Bench
Bar x lots
60 x 10
80 x 3
102.5 x 3
102.5 x 3
107.5 x 3
107.5 x 3
112.5 x 3

Close grip 3 second pause

95 x 5
90 x 6
80 x 10

13" conventional dead

60 x lots
100 x 3
130 x 3
160 x 3
200 x 3 (lost grip at hips on third, buying more chalk at weekend)

Done.
GingyIconTraining day 328-01-2011 @ 19:31 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Warm up on Concept 2 with a 500 at 1:34 pace nice and chilled

Squat
Bar x lots
60 x lots
100 x 5
130 x 3
150 x 1
175 x 5 (PB 2.5kg)

Bench
Bar x lots
60 x 8
80 x 3
105 x 3
105 x 3
110 x 3
110 x 3
115 x 3 (PB 2.5kg)
3 second pause close grip 90 x 6

Done.
BoarIcon...28-01-2011 @ 19:33 
Avatar
I can't believe you've done this.
Member 5, 24233 posts
Administrator
do you compete in the gbpf too ?

best of luck with your comp build up !
GingyIcon...28-01-2011 @ 19:51 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Boar said:do you compete in the gbpf too ?

best of luck with your comp build up !


Cheers Boar! Loving the rowing going on in your log, used to do a lot of it and it's bringing back fond memories of agony!

I don't at the moment but I think I will if they're going to get more prolific on the unequipped stuff. I really can't be f**ked crushing my nuts in a squat suit.

To be honest I'd probably move across now that they have decided to give it a go but I've had my sights on the comp in March for a while so feel I should finish it off.
GingyIcontraining day 431-01-2011 @ 19:45 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Squat

Bar x lots
60 x lots
100 x 5
130 x 3
160 x 1
180 x 1 (flew up!)
197.5 x 1 (comfortable)

Bench

Bar x 5
60 x 3 (joints feel pooped)
80 x 3 (call it quits)
87.5 x 8 (MAN UP)
87.5 x 8
92.5 x 8
92.5 x 8
97.5 x 8

Deficit Deadlift

Bar x 1
60 x 2
100 x 3
130 x 2
160 x 1 (felt SLOW)
185 x 1 (pb +5kg)

Home and food.
GingyIconTraining day 502-02-2011 @ 18:25 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Bench

bar x lots
60 x 8
80 x 3
90 x 8
90 x 8
95 x 8
95 x 8
100 x 7

Deadlift
from floor:
60 x 3
80 x 3
100 x 3
130 x 3
from 13" box
160 x 3
205 x 3 (Form was rubbish but it moved! Grip was SOLID!)

Done.
BoarIcon...02-02-2011 @ 18:26 
Avatar
I can't believe you've done this.
Member 5, 24233 posts
Administrator
that is a very splendid squat you have goin on my man !!!
GingyIcon...02-02-2011 @ 20:57 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Boar said:that is a very splendid squat you have goin on my man !!!


Why thank you very much! Not quite on a par with some of the other 90s on this site (or the 82s or 75s for that matter...) but I can dream!
GingyIconTraining day 604-02-2011 @ 18:21 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Crap session.

Was literally yawning between sets and had cramp in my feet from standing up all day. Did:

Squat

Bar x lots
60 x 10
100 x 5
130 x 3
160 x 3 (this felt light on my back but Sllloooooowww.w....)
177.5 x 4 (5th stapled me.)

Bench

Bar x 3 (cba)
60 x 3
80 x 5
92.5 x 8
92.5 x 8
97.5 x 7

500m on Concept2. 1:33.8 pace, nice and relaxed rate 27

Quit and ate a sandwhich

To be honest if I'm hitting 177.5 for 4 after the day I've had I'm still convinced I'm getting stronger!
GingyIconTraining day 706-02-2011 @ 13:08 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Today was a bit more like it!

Squat
Bar x lots
60 x 10
100 x 5
140 x 3
160 x 2
180 x 1
205 x1 (pb +5!) vid to follow

Bench

Bar x lots
60 x 10
80 x 5
92.5 x 8
92.5 x 8
97.5 x 8
97.5 x 8
102.5 x 9 ( pb of 5kg and a rep)

Deficit dead ( from shoe laces)
Worked up to 190 ( 5kg pb)

Great sesh!!
GingyIcon...06-02-2011 @ 17:12 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
GingyIcontraining day 810-02-2011 @ 10:59 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Weird session

Bench (felt awful.)

bar x 10
60 x 5 (HEAVY??)
80 x 5
95 x 8
95 x 8
100 x 6 (This was me maxing out, I don't get this based off last session!?)

Comp Bench
110 x 1 (worryingly slow. Going to start practicing these every session now I think)

Comp Deadlift (conventional)

60 x 5
80 x 3
110 x 2
140 x 2
180 x 1 (confidence was crap so was slow)
200 x 1 (much more comfortable, think there's another 20kg still (PB))

Shrug
100 x 8
140 x 6
180 x f (cba)

Random pull downs.

Odd session. Think I'm getting a bit stale with the bench work I've been following. Going to take friday light and begin a realisation program of sorts for 4 weeks.

Plan is Comp bench singles on Monday, Wed and Fri, Followed by a set of 8 on mon, 5 on wed and 3 on fri. No idea what to aim for with these so should be fun. Will be based around feel on the day. Minimum single should be 115, moving to 120 for every sesh in last couple of weeks. Think I'll hit more tbh.

Squat I'm liking a max day and rep day mon/fri respective but will probably focus work around moving 200 for a double, possibly a triple? Keep jacking the rep day up by 2.5 every week and just max. 180+ for 5 would be sweet.

Deadlift I'm going to keep deficit deads on monday and add 5kg every week. If I can hit 210 deficit before comp I'll back myself to hit 240 when I go back to sumo and possibly dip and rip. On wed will work up to heavy conventional from the floor, looking for 220 plus. Will also come back down and do some work with Sumo for the next few weeks. Possible speed pulls on fri until I've figured out a technique I like most.
LuuuuuukeyIcon...10-02-2011 @ 11:10 
Avatar
Hill sprints are fun!
Member 731, 3261 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Gingy said:

Quit and ate a sandwhich



That's my kind of training!

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