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Road to IPF worlds South Africa (with a pit stop at the YNE on the way)

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shaun_kelly1993IconRoad to IPF worlds South Africa (with a pit stop at the YNE on the way)12-02-2014 @ 11:35 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Following on from my "Winter Volume" journal culminating in the British squad session where I managed to get a 270kg squat (5kg pb), 175kg bench press (10kg pb) and a 282.5kg deadlift (5kg pb) and totaled 727.5kg ( 27.5kg pb).

I am now currently taking a week off to recover (W/C 10th Feb) and will be starting my journey to South Africa next week (W/C 17th Feb).

Current pb's: 270kg squat, 175kg Bench, 282.5kg deadlift

Goals for YNE: 275kg squat, 177.5kg bench, 285-290kg deadlift

Goals for IPF classics: 280kg squat, 180kg bench, 287.5-300kg deadlift
polkovnikostinIcon...12-02-2014 @ 12:37 
Member 4803, 410 posts
shaun_kelly1993 said:I am now currently taking a week off to recover (W/C 10th Feb) and will be starting my journey to South Africa next week (W/C 17th Feb).

Are you walking there or something??
unit94Icon...12-02-2014 @ 12:40 
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what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
polkovnikostin said:
Are you walking there or something??


LOL
shaun_kelly1993Icon.12-02-2014 @ 13:09 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
polkovnikostin said:
Are you walking there or something??


Funny s**t mate
shaun_kelly1993Icon17/02/2014 Squat session18-02-2014 @ 08:38 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Post Edited: 18.02.2014 @ 08:42 AM by shaun_kelly1993
Squats: 3 x 205kg x 8r ( very tight with it being the first session back)

Pause squats (no belt): 5 x 180kg x 5r

Stiff leg dl: 8r x 150/170/190kg

Step up's: 3 x 100kg x 6r (each leg)

Chins: 3 x bw x 12r

Very sore today in my legs which is expected with it being the first one back and it was a relativity heavy session for the first one back too, so should set me up well for the rest of this cycle.
shaun_kelly1993Icon19/02/2014: Bench & speed squat session20-02-2014 @ 08:38 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Bench Press: 2 x 130kg x 8r

Spoto press: 2 x 125kg x 10r

Incline dumbell press: 4 x 50's x 8r

Bench press, touch & go: 125kg x 12r

Lat pulldown: 4 x 12r

Squats (no belt): 6 x 180kg x 3r
JonA81Icon...20-02-2014 @ 09:05 
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Member 2216, 2243 posts
shaun_kelly1993 said:Bench Press: 2 x 130kg x 8r

Spoto press: 2 x 125kg x 10r

Incline dumbell press: 4 x 50's x 8r

Bench press, touch & go: 125kg x 12r

Lat pulldown: 4 x 12r

Squats (no belt): 6 x 180kg x 3r


Invisible 1 board?
shaun_kelly1993IconSpoto press20-02-2014 @ 14:16 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Yes mate took it down to an inch off the chest and paused for 3 seconds each rep
JonA81Icon...20-02-2014 @ 14:43 
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Member 2216, 2243 posts
shaun_kelly1993 said:Yes mate took it down to an inch off the chest and paused for 3 seconds each rep


Sounds horrible lol, any noticeable difference to long pauses at chest?
shaun_kelly1993IconSpoto press20-02-2014 @ 15:10 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
I always practice bench as it is in comp so i always have a pause on the chest, but the spoto press seems to really keep the tension on your pecs that bit more and has increased my power off the chest massively obviously they shouldn't be a substitute for proper bench but they are the best assistance exercise i've done for bench.
liamwolstenholmIcon...20-02-2014 @ 19:05 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Best of luck with the Prep for the worlds.
Great work, lots of volume!
How is your prep at the minute going to change to prep when you're a couple of months out mate?
shaun_kelly1993Icon...20-02-2014 @ 20:30 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
My program is from Tom Gee British classics coach, so it's entirley up to him lol, but usually i drop the volume each week ever so slightly while increasing the weight each week until i'm a week out from the comp and i am hitting a new 2 rep max on squat, 3 rep max sets on bench and 3 rep max on deadlift(2 weeks out for deadlift)
shaun_kelly1993Icon21/02/2014 Deadlifts22-02-2014 @ 14:19 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Deadlifts from floor: 220kg x 8r

Deadlifts fro 4" block: 240kg x 8r

2" Deficit deadlift: 200kg x 8r

High bar squats: 3 x 170kg x 8r

Bent over rows: 4 x 12r x 100kg

Reverse fly's: 4 x 12r
shaun_kelly1993Icon22/02/2014 Morning session speed work22-02-2014 @ 14:24 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
I now do 2 sessions on a saturday, the AM session around (8am) is focusing on squat technique and speed with the PM session (4pm) being an upper body assistance workout:

Squats: 6 x 150kg x 3r (very fast)

High pulls (snatch grip/explosive: 5 x 140kg x 5r

Box jumps: 5 sets 6reps at approx 4ft height

Band hip abduction: 5 x 20reps

20 minutes walk on incline treadmill (beasted it....)

20 minutes stretching with foam roller etc
shaun_kelly1993Icon22/01/2014 Upper body assistance23-02-2014 @ 09:54 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Here is my 2nd session from yesterday:

Bench press: 6 x 130kg x 3r

Seated dumbell press: 4 x 45's x 12r

Chins: 3 x bw x 10r

Bicep curls: 3 x 10r

Dips: 3 x 20kg x 12r

Rear delt fly's: 3 x 12r

Ab rollouts: 4 x 20r

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