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JoniIcon...29-03-2007 @ 21:33 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
alright, what kind of time scale are you thinking of?
RickIcon...30-03-2007 @ 17:51 
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SQ 185, BP 175, DL 235
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Well, I'm looking for a kilo a week. So, I guess, ten to twelve weeks, allowing for some slippage. That'd be June 8th to June 22nd.

Have to say, though, the race will not change what I'm doing Happy. I'd rather get there three weeks later, but stronger, if you see what I mean.
JoniIcon...30-03-2007 @ 18:34 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
s**t, i am about to get my arse handed to me in this comp Grin No way i am that weight by then, but f**k it, i'll give it a fair GFH treatment and see what happens!
RickIcon...30-03-2007 @ 22:37 
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I am a bench-only guy
Member 3, 8802 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
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I could be a fair bit later - even if I stick to dieting, which I certainly intend to, if I start feeling weaker I'll slow the rate down. And of course it may not come off that fast anyway. We'll see.

I was 125.2 or so this morning, pre-s**te, so I guess I'm out of Jim and Bryn's weight class now Happy.

Friday 30/3

Coan bench week 7.

Bench 20x8, 60x5, 80x3, 100x1, (all paused), 115x5 PB, 105/115 misload x2, 115x5 (first reps paused).

The misload was annoying. I noticed it straight away, but still did two reps, because I'm a cock.

First proof that Coan is working for me, anyway - these were solid and had a rep or two in the bag.

Close-grip Bench 102.5x5x2 PB.

Incline Bench 20x5, 95x5x2.

Almost everything I've done on close-grip and incline has been a PB, but these were the first I thought worthy of counting. The closegrips were pretty easy, the inclines were much less so - at least partly because I screwed my setup up on the first set.

Wide-grip pulldowns 77x8, abandoned. Lats still very sore from Wednesday, after two weeks off. We'll hit them hard on Sunday.

Concept 2 250m/2:00 intervals, :53.6, :51.1 PB, :53.6, :57.5.

Ran out of steam completely on the last interval.

The plan here is to add another interval whenever I can get all the ones I'm doing under 11s per 50m. When I get to five intervals all quick enough, I'll add 50m and drop back to three intervals. This should really stretch my recovery capacity and fitness, as well as triggering some lard rendering. Hopefully I'll be at 5x500m/2:00 by the end of the year.

Stretching, home.
RickIcon...01-04-2007 @ 17:50 
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SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
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Sunday 1/4

Squat Goblet 30x5, barbell 60x5, 100x5, 120x2, 140x4 PB, 3, 3.

I'm not going to make excuses for this; it's simply the case that my head wasn't properly in the idea of 5x5s. I've been on them since the new year, and the 135 was brutal - I've been talking myself out of 140 ever since. It was time and past time to go to triples.

The depth was decent, but I'm still tending to fall forward a little. That needs to be my biggest focus now. I want 3x3 for the next few weeks, then go to doubles.

DB press 22.5x8, 32.5x5x5. Very easy, as it should be. Three more weeks to 40s.

Partial chins 3x5.

Narrow seated rows stack x10x2.

Stretching and home. No cardio, I was f**ked.

It was good today, many Sugdenites all training - Adam, Jo, Ant, Tokar, and a now-rare appearance from Big Fat Rob. To be commended.
littlegirlbunnyIcon...01-04-2007 @ 17:54 
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MIA
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SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Squats looked good with regards to depth for sure Happy

Maybe have a formwork session weekly to see if you can work on getting the bar lower??? It obviously would make a massive massive difference because it really does seem to push you forward.....just a suggestion anyway Happy
RobIcon...01-04-2007 @ 18:06 
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I doubt it's just the bar position though, because plenty of people can squat high bar and stay upright.

For me, I would concentrate on tucking the elbows further under the bar, possibly pointing toes out more (no idea what your current stance here is though), some weighted core work and stretching hip flexors before squatting.
RickIcon...01-04-2007 @ 18:17 
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I am a bench-only guy
Member 3, 8802 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
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My toes definitely could come out more - I'll experiment with that. And my elbows probably could get further under.

I think a lot of it is just that I need to concentrate on staying back.

I'm just pleased that depth is no longer my problem Happy.
RickIcon...03-04-2007 @ 22:52 
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I am a bench-only guy
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595.0 kgs @ 140kgs UnEq
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Post Edited: 05.04.2007 @ 15:45 PM
Tuesday 3/2

Jackson deads, week 2.

Deadlifts 60x8, 100x3, 140x1, 165x1, 185x1x5.

Interesting (to me) side note: when I first started using chalk, I was having trouble holding on to 130 without it. Now I routinely pull 140 without it, and today - experimentally - 165, which was easy to hold even on the fat bar I was using.

Rack pulls 120x2, 160x2, 200x1.

These were from pin 1 and a step - just below the bottom of my knee cap - and considerably harder than the last cycle's. which were just above the knee.

Wanted to try some ideas on my form, so:

Squats 60x5, 100x2, 120x1, 140x1.

Considerably better. I have pointed my toes out, and moved the bar down slightly. Still need to get the weight back on my heels more.

Skulls ez+30x10x3.

Partial chins 3x5.

Narrow-grip pulldowns 91x10x2. Good.

Stretching, home.
RickIcon...04-04-2007 @ 21:59 
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I am a bench-only guy
Member 3, 8802 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
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Wednesday 4/4 Energy systems work

Or "cardio", as we in the non-t-nation world call it.

Bike 10 minutes at level 10. Gym bikes have crappy seats. (Not literally, fortunately.)

Concept 2 intervals 250m/2:00 Five intervals under :55, PB. Didn't expect to get this for a while - I'd promised myself a little treat if I got four, which would itself have been a PB.

I'll stick at 250m for a while, because the last interval was :54.9 and I couldn't speak for a good five minutes afterwards.

Cross-trainer 10 minutes, level 8. Haven't done this since I hurt my foot; so far, it does not seem to have damaged it further.

Fairly happy with that. Some good stuff going on in the weight room, notably Jo pulling some nice fast singles and Adam squatting 160kg for five tens rock-bottom deep.
CuddlesIcon...05-04-2007 @ 13:47 
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I expect to see some real f**king effort from you over the next month Rickster. DO NOT let Rob pull away. You've got it in you, but do you have the balls for it?
RickIcon...05-04-2007 @ 20:05 
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I am a bench-only guy
Member 3, 8802 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
That's number one goal of the moment: hang on to Rob in the squat and DL!

Foot is fine, I'm glad to say.
littlegirlbunnyIcon...05-04-2007 @ 21:45 
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MIA
Member 7, 621 posts
SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Originally posted by Rick...

Foot is fine, I'm glad to say.


Excellent news Grin
RickIcon...06-04-2007 @ 22:25 
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I am a bench-only guy
Member 3, 8802 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Friday 6/4

Coan bench week 8.

Bench 20x8, 60x5, 80x3, 100x1, 110x1 (all paused), 120x3x2 (first reps paused).

This was a mini-PB in that I've never done two sets of these, or paused any of a 120 triple. The pauses were pretty long, and Ant (who spotted) says they came off my chest very quickly.

Close-grip Bench 107.5x3x2 PB.

Cocked up the first rep of the second set, just dropped it on my chest like a sack of potatoes. Still pressed it very easily. The big advantage of this programme is it seems to have brought my strength off my chest way up.

Incline Bench 60x3, 100x3x2 PB.

Wide pulldowns 77x8, 91x10x2.

Narrow seated rows stack x10x2.

EZ curls bar+20x10, +30x10x3. Haven't done a curl since October.

10 minutes on the bike, 10 minutes on the crosstrainer. Stretching.
RobIcon...06-04-2007 @ 22:27 
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SQ 182.5, BP 110, DL 205
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Nice session Rick, loving the term "mini PB" Grin

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