Stronger, Faster, Bigger, Leaner
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| Scott_Hobbs |  | ... | 13-10-2012 @ 21:35 |
 Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Bench Press 3x3@100 Dumbbell Bench 3x5@70 Rack Lockouts 5x1@140 Pushdowns 5x10@41 Not a bad session, bench felt ok, but still a bit concerned as it should feel much easier. Dumbbell bench was light, was going to do 3x3 but did 3x5 as that felt a bit challenging (bit of pain in left elbow but not worried about that yet). Rack lockouts were fine, managed 140, reckon i could go 145 for a challenge. Pushdowns as assistance/prehab for elbows. | ||
| Scott_Hobbs | | ... | 16-10-2012 @ 00:41 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Low Bar Back Squat 1x2(and a half)@180 2x3@176 Heavy Walk Outs 3x10sec@240 Concentric Only Squat 2x1@185 Back Extensions 3x10@15 Pallof Press 2x10@35 Bit of a tough session today, felt tired most of the day, think im a bit fatigued still (neurally at least) from deadlifting on friday. Tried to increase load of back squats (keeping to my programme) but only managed 2 and 1 with spotter assistance. Went back down to 176 and it still felt pretty horrible and i think i was only just hitting parrallel. Walkouts were fine, nothing much to do wrong with them really. Conc only squat was a b**ch, couldnt shift 190 whatsoever, so dropped to 185 and managed 2 (didnt go for 3 as i had a fair few failed attempts beforehand). Assistance work was fine. | ||
| Scott_Hobbs | | ... | 18-10-2012 @ 01:37 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Deficit Plyo Push Ups 5x5@BW Incline bench press 3x3@93.5 BOR 3x6@94 Dips 3x6@36 Chin Up 3x6@16 Curl 3x6@36 Supine Med ball throws 3x5@6 Pretty good session, hadnt done incline bench in years! | ||
| Scott_Hobbs | | ... | 20-10-2012 @ 00:22 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Conventional Deadlift 1x1@225, 1x1@236, 1x1@240 (ALL PBs) Rack Pull 2x3@211 Seated box jump 3x5@BW Good mornings 3x6@105 Nordics 1x8@BW Wasnt meant to do full DL today but got challenged into it so why not, PB'ed by 25kg, so pretty happy with that. Cut the rest of the sessions volume down after, everything felt, cramped up on nordics so just did one set, didnt figure the DOMS was worth it. PM SESSION (busy weekend so did a double day as it was lower then upper) Bench Press 3x3@105 Dumbbell Bench 3x3@77 Rack Lockouts 5x1@138 Pushdowns 50 in as few sets as possible (4) Signed up for my comp today, 11/11/12 at Long Island, NYC. In Junior (20-23) raw classic in 198lb class. | ||
| Scott_Hobbs | | ... | 21-10-2012 @ 16:00 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Anyone got any idea how to overcome this sticking point? Seem to be able to get it off the ground, and (when doing rack pulls) i can lock out 260 fairly easily. Just seems i get stuck mid shin/below the knee. | ||
| Scott_Hobbs | | ... | 23-10-2012 @ 03:54 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Low Bar Back Squat 3x2@180 Partial Squats 3x2@206, 2x2@215 Low Box Squat 3x5@120 Glute Ham Raise 3x8@BW Cut sets on the full squat from 5 to 3, still pretty sore and fatigued from deadlifting on friday, happy i got 3 doubles at 180 in that state though to be honest. Partial squats (about 50-60 degrees hip flexion) were fine, quite happy with these, didnt feel too uncomfortable under the load. Low box squat was pretty much to ass to grass, minimal tucking as well, and 120 felt fine, perfect really as i didnt wanna go mad after the previous movements. | ||
| Scott_Hobbs | | ... | 25-10-2012 @ 03:36 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Deficit Plyo Push Ups 5x5@BW incline bench 2x2@102 1x2@96 Horiz Row 3x6@86 Chin Up 3x6@15 Supine med Ball Throws 3x5@6 Face Pulls 2x10@22 R. Flyes 2x10@13 | ||
| Scott_Hobbs | | ... | 27-12-2012 @ 18:33 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Ok been ages since i posted. Have arrived home from the US a week ago. Comp on Long Island went well, set a New York State Record for my total in the comp, lifted 195-120-240 at 85kg BW. Not amazing, but not too shabby and the federation was pretty young and the records that existed were pretty poor. Looking to sign up for a comp on the 3rd of Feb, bit short notice as I'm stuck training at a commercial gym with no barbells and dumbbells up for 48kg. So its been bench press, overhead press and high rep deadlifts, mixed in with some dumbbell oly lifts and mobility and trunk work. Head back to st marys where I can train mid Jan, thatll leave me with 2.5 weeks to hopefully get to somewhere near the level I was at... | ||
| Scott_Hobbs | | ... | 29-12-2012 @ 15:11 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Post Edited: 29.12.2012 @ 15:11 PM by Scott_Hobbs Deadlift - 5x1@220Box Squat - 3x3@150 Bench Press - 3x3@90 Managed to get to the gym i trained in over the summer, so managed to get a few heavier sets in, feel a bit better after this, as aside from the deadlift, the other lifts felt pretty much as theyd have felt a few weeks ago. Currently i reckon im on a 180 squat, 110 bench and a 230 deadlift. So 10-15kg off of my PB's. And my bodyweights dropped to 83kg....tempted to try and keep it under than to compete lighter...will have to play it by ear... | ||
| Scott_Hobbs | | ... | 05-01-2013 @ 15:39 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Post Edited: 05.01.2013 @ 15:49 PM by Scott_Hobbs Ok managed to get a 7 day pass to a gym where i can train properly. Comp on the 3rd of Feb so almost exactly a month. Figure i have 2 weeks of hard training before i need to taper. Went today and did a bit of a testing session since I've had such sporadic training sessions. Went heavy but not quite to 1RM, left a little in the tank.Weighed in at 83.0kg this morning. Deadlifted first - 190kg (no belt), 220kg, 230kg. Bench Press - 100kg, 110kg, 120kg. Squat - 120kg (no belt), 150kg (no belt), 170kg. Probably could have got 235/240 out of the deadlift, 125kg out of the bench and 185kg out of the squat (squat seems to have dropped the most, and knees are still pissed off at me). Not too bad, gives me something to base the rest of the months training off of. | ||
| Scott_Hobbs | | ... | 18-08-2013 @ 13:13 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | |||