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The Road To a 500K Total @ 75K UE

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paul_richardsIcon...03-11-2009 @ 09:10 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq		Cheers supersteel

Monday's session at Purbeck

Squats
  • 50K x 5
  • 50K x 5
  • 75K x 5
  • 105K x 5
  • 115K x 3
  • 130K x 3
  • 140K x 2
  • 140K x 2
  • 140K x 2

140s felt perhaps not as snappy as they should have been


Bench (touch and go)
  • 65K x 5
  • 80K x 5
  • 90K x 3
  • 95K x 2 (PAUSED)
  • 95K x 2 (PAUSED)
  • 95K x 2 (PAUSED)
  • 100K x 1 (PAUSED)
  • 80K x 5

100 was OK, not slow, but not as smooth and quick as I would have liked

Overall felt abit tired and drained, not sure why as got loads of sleep at the weekend.

Weight is currently between 68K - 68.5K . So hopefully not as much to lose right before the comp.

Paul
paul_richardsIcon...06-11-2009 @ 00:10 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq		Thursday's session at Purbeck

Deadlifts
  • 125K x 5
  • 155K x 3
  • 170K x 2
  • 180K x 2
  • 190K x 2
  • 195K x 1
  • 200K x 1

200 flew up and felt good, best 200 I have pulled I reckon, so thats going to be my opener at the worlds.

Finished off with lat work and curls.

Next session will be on saturday with Iain to warm up and do openers on squat and bench.

Paul
Brad_CutlerIcon...06-11-2009 @ 08:55 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq		Nice deadlifting Paul!
IainKendrickIcon...06-11-2009 @ 09:00 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		Nice session pal. Just right.
paul_richardsIcon...06-11-2009 @ 13:47 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq		cheers, felt just about right, low volume, and although enough weight, not maxxed out.
paul_richardsIcon...08-11-2009 @ 10:08 
Avatar
I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq		Saturday's session at Area51 Southampton

Trained with Iain and his mate, who is also called Iain, although he might be an ian.

Squats
  • Bar x 10
  • 70K x 5
  • 90K x 5
  • 110K x 3
  • 120K x 2
  • 130K x 1
  • 140K x 1
  • 145K x 1

Everything felt bang on, groove was the best for ages, really in the zone. 145 felt solid. I think this will be my opener next week

Bench (All Paused)
  • Bar x 10
  • 60K x 8
  • 70K x 5
  • 80K x 3
  • 90K x 2
  • 95K x 1
  • 100K x 1

100 felt good, better than previously, so I will open at this.

Openers next sat will be 145/100/200. Looking forward to it.

Paul
IainKendrickIcon...08-11-2009 @ 10:39 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Post Edited: 08.11.2009 @ 10:39 AM by IainKendrick
Nice work yestarday.

Iain's an Iain too Happy
paul_richardsIcon...13-11-2009 @ 11:43 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq		Quick update before the WDFPF Worlds tomorrow.

Weight is good 67K this morning. I am not really going to restrict food or fluid, its not needed. The last couple of days I increased water by about 4 extra pints and my weight has just naturally dropped abit.

On the flipside, got a bloody cold, not what I want. Leaving soon for Milton Keynes, just noticed the weather is looking bad Unhappy.
SuperSteel101Icon...13-11-2009 @ 11:45 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq		Best of luck Paul!
LuuuuuukeyIcon...13-11-2009 @ 13:15 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq		Good luck!
d_singhIcon...13-11-2009 @ 13:55 
Gillette - The best a man can get
Member 466, 1389 posts
SQ 196, BP 120, DL 254
570.0 kgs @ 74kgs UnEq		good luck . see you on the day
just_tIcon...13-11-2009 @ 16:52 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		good luck man.
paul_richardsIcon...15-11-2009 @ 10:23 
Avatar
I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq
Post Edited: 15.11.2009 @ 10:37 AM by paul_richards
WDFPF Worlds Report 157.5/105/212.5 - 475 Total

I arrived at the Milton Keynes a day ahead of the competition on Friday afternoon. I checked into the Hilton where the comp was also being held and checked out the room for the comp. The room for the comp looked good, basically a large function room, plenty of spectator seating and 2 platforms side by side. The warm up room had 3 stations which seemed to be plenty. I had my kit check done on Friday evening which was one less thing to worry about the next day. My weight on Friday evening was good so I decided to have a good meal in the hotel. I didnt have to do anything last minute to get my weight in check which was a nice change. I then went back to the room, chilled and went to bed early.

I woke up bright and early for the 7am weigh in. I woke up feeling quite hungary so had a cereal bar and a protein shake. Weighed in at [66.9K], then went off for a fatboys breakfast at the hotel. This is how all comps should be Tongue.

After a few problems with the computers, the comp kicked off at 9.15. They ran women and up to 75K men on platform A and everyone else on Platform B. The thing I didnt like was they didnt alternate between the platform, 2 people actually lifted at the same time. They also had 2 PAs and they spoke over each other which made it very hard for the audience to hear what was going on. I think it would have been better to be loading the bar on one platform whilst the other was lifting then switch, ie synchronise it. However they had 130 or so lifters so I guess time was against the organisers.

There was a show of foriegn lifters, lots of Americans, Irish, Polish, Ukranian, French and even 2 from Australia. My class had about 8 or so lifters in it, so some decent competition.

Squat - 145K, 155K, 157.5K
I started off a little lighter than previous comp as I wanted a real solid starter. My opener was easy enough but I didnt feel I controlled the weight as well as I should and kinda rushed the ascent. 3 whites and a good lift so I can't complain. 155K felt pretty hard but the groove felt better. For my 3rd lift I thought I take 157.5K instead of 160K to be safe. The 3rd lift was maxxed out, nothing more in the tank, got the lift. It was the right decision not to be greedy and I felt good that I lifted the most I could on the day.

Bench - 100K, 105K, 107.5K FAIL
I started off at 100K, this felt good. 2nd up was 105K and had to work for it, it was quite sticky in the middle. I didnt think there was anymore there but I had a 3rd lift so I thought I'd have a pop at 107.5K and it burried me, no way was that going up.

Deadlift - 200K, 210K, 212.5K
It was now gone 6pm, everyone including me was very tired by this point and coupled with the fact I wasnt feeling well my warm ups felt abit hard. I got my opener of 200K but it just didnt feel as snappy as it should have been. I originally wanted 215K for my 2nd lift but with my opener feeling harder I went for 210K instead. I really had to work for the 210K. I decided to take 212.5K as my 3rd lift as I just didnt think there was enough energy left to do anymore. I got my 3rd lift of 212.5K but really had to work hard for it.

Overall a good days lifting. I was maybe expecting to push my deadlift abit more but this wasnt the day for it. I lifted the most I could of on the day so I am pleased I didnt get too greedy and chose sensible lifts.

This gave me a total of 475K and earned me a bronze. Overall very chuffed. Stuart Ford got gold and managed to break his own world deadlift record of 252.5K by getting 253K. 2nd place went to Micheal Stagg from the US.

Due to the large number of lifters, I started my squats at about 11am, bench at about 3pm and deadlift at gone 6pm. The ceremony wasnt till gone 10pm. This made it a very very long day.

The comp overall had a huge amount of effort put into it. I think the organisers did a great job. It had the look and feel that it should have. Some excellent lifting. There was a great deadlift by a Ukrainian (100 or 110 class) of 330K.

Got some vids which I will put up

Paul
LuuuuuukeyIcon...15-11-2009 @ 10:29 
Avatar
Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq		Sounds like an awesome day. Well done on the bronze medal!
SuperSteel101Icon...15-11-2009 @ 10:33 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq		Congrats on the Bronze Paul, I look forward to seeing the vids!

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