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Time To Say Goodbye

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LurkioIcon...13-10-2009 @ 19:36 
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as deep as his fat little body will allow
Member 265, 4173 posts
SQ 222.5, BP 142.5, DL 235
600.0 kgs @ 108kgs UnEq		Well done the weekend Brad and good to finally meet you.
SuperSteel101Icon...13-10-2009 @ 20:11 
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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		Impressive lifting at the comp Brad, especially the deadlift! Good to meet you too.

Like I said I really enjoy reading your journal, keep up the good work lol. Might start one on here myself for a laugh.
Brad_CutlerIcon...14-10-2009 @ 13:02 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq
Lurkio said:Well done the weekend Brad and good to finally meet you.





Cheers bud Happy
Brad_CutlerIcon...14-10-2009 @ 13:03 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq
SuperSteel101 said:Impressive lifting at the comp Brad, especially the deadlift! Good to meet you too.

Like I said I really enjoy reading your journal, keep up the good work lol. Might start one on here myself for a laugh.




Thanks bud! Nice to meet you too. I do what I can lol. Do a log, why not, always handy to get tips off all those internet experts out there Wink
JCIcon...14-10-2009 @ 13:21 
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technical retard
Member 172, 36827 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq		Nice total Brad. DL and squat looking strong
marcIcon...14-10-2009 @ 13:30 
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Dancing queenfeel the beat from the tambourine
Member 84, 2415 posts
SQ 225, BP 170, DL 275
670.0 kgs @ 103kgs UnEq		Very good unequipped lifting, nice to meet you saturday
Brad_CutlerIcon...14-10-2009 @ 13:36 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq
JC said:Nice total Brad. DL and squat looking strong





Cheers bud, hopefully at BUCS i'll peice together 670kg Happy
Brad_CutlerIcon...14-10-2009 @ 13:37 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq
marc said:Very good unequipped lifting, nice to meet you saturday




Thanks bud, ditto!
Brad_CutlerIcon...14-10-2009 @ 20:15 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq		Todays session (14/10/09)




1) WIDE STANCE, HIGH BAR SQUAT (BELT, OL SHOES)

1x1@100kg
1x1@120kg
1x1@140kg
1x1@160kg
1x1@170kg
1x1@185kg
1x1@140kg (paused)
1x1@140kg (low bar)

2) PAUSED CLOSE GRIP (12")

1x3@60kg
1x3@80kg
1x3@100kg
1x4@110kg (PB, strong set, no spot, closing in on my comp grip best..wtf)
1x2@110kg (left it there, bicep tendon hurting so moved on to standing press....)

3) PAUSED STANDING PRESS

1x3@50kg
1x3@60kg
2x3@72.5kg (PB but easy, got 6 sets of 3 here no problem, this is going up nicely)

4) DEADLIFT

1x1@100kg
1x1@140kg
1x1@180g
1x1@220kg
1x2@262.5kg (strong considering no caffiene, solid lockout too)

5) BARBELL ROW

4x10-15



NOTES;


First session of the new program, definitely looks promising. Last block I worked really hard on volume (around 1200 for competition lifts a month and over 1600 lifts including assistance), so now lets see what a cycle of max effort brings. Want to become more consistent with the squat and deadlift practice, the goal is 3 lifts at 90% for both just for feel more than anything else. I tend to respond best from very limited volume/very high intensity so looking forward to the next few weeks!


Grin
MrSmallIcon...14-10-2009 @ 20:22 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		That's a lot of volume/lifts, how do you sustain that sort of length heavy workout?
Brad_CutlerIcon...14-10-2009 @ 20:50 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq
MrSmall said:That's a lot of volume/lifts, how do you sustain that sort of length heavy workout?




It felt great to be honest...it properly looks more on paper than is it. The prep blocks I do (Sheiko CMS or Korte) help alot for conditioning;


Squat 5x5

Bench 8x6

Deadlift 5x5


I do that with lat and ab work three times a week during prep blocks...when you come to heavy blocks its a breeze, give it a shot Happy
paul_richardsIcon...14-10-2009 @ 23:58 
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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		strong deadlifting at the comp
just_tIcon...15-10-2009 @ 01:00 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		wooooo he is back Grin
Brad_CutlerIcon...16-10-2009 @ 20:11 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq		Thanks guys Happy
Brad_CutlerIcon...16-10-2009 @ 20:15 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq		Todays session (16/10/09)



1) IPF SQUAT

1x3@60kg (all paused from here out)
1x3@100kg
1x3@140kg
1x1@160kg
1x1@180kg
2x1@200kg (no pause, form work, groove was s**t)
1x1@190kg (paused, new stance and it takes about 30kg off my paused max....awesome)
1x1@100kg (high bar, paused from here out)
1x1@140kg
1x1@160kg
1x3@160kg (still high bar but no pause)

2) STANDING PRESS

3x3@75kg (PB)

3) RACK PULL (FROM JUST BELOW PATELLA)

1x1@140kg
1x1@180kg
1x1@220kg
1x1@260kg (PB)
1x1@300kg (PB - tore strap in process, nice...)
1x1@310kg (MISS, in hindsight add a 1" matt and 10kg was too ambitious but oh well...)

4) LAT PULLDOWN

4x10-15


Left Phil's gym in swansea at this point, headed home. After a 45 minute breather I was anxious to get back in the gym and sort my squat form out completely, without losing too much to the new wider stance. So....

5) IPF SQUAT (again)

1x1@70kg (low bar, OL shoes, wide stance, no belt)
1x1@100kg
1x1@120kg
1x1@140kg
1x1@170kg (slowed up here, plus feels uncomfortable for hip flexors so...)
1x1@70kg (low bar, OL shoes, wide stance, no belt, paused)
1x1@100kg
1x1@120kg
1x1@140kg (pissing me off now, depth is right in but once I get leaning with 240-250kg it isn't gona cut it with the strictest refs...)
1x3@70kg (low bar, OL shoes, close stance, no belt ~ no where near parallel, scrap that)
1x1@70kg (low bar, chucks, medium stance, no belt ~ not quite parallel)
1x1@70kg (same thing but wide stance, just an inch off parallel)
1x1@70kg (low bar, OL shoes, medium stance, belt, pinky on rings grip, 1 hand in from normal in an attempt to keep me more upright)
1x1@100kg (same thing, nice, good speed too)
1x1@120kg (" ")
1x1@150kg (" ")
1x1@170kg (tried slightly lower bar position, now I'm definitely seeing 3 distinct bar positions)
1x1@70kg (medium bar, OL shoes, medium stance, belt)
1x1@120kg (good speed, good line of drive, good depth!)
1x1@150kg (" ")
1x1@180kg (" ")


NOTES;


Well that was productive....I think I have exhausted every possible avenue for a decent IPF squat. I've come to the conclusion;

Medium bar position; not too low, enables a slightly more upright position which assists in depth yet still allows a good line of drive and some 'grind'. Low bar is a better position leverage wise but its not so great for depth with my legs...and once it gets heavy I tend to excessively lean with results in a few lost inches on depth.

Medium stance; too wide and I can get depth but my lockout position is in no way directly over the quads...I'm far to upright..plus it requires my feet to be turned out too far which means I can rely so heavier on quad drive (for some reason moving the toes out does this)

Grip width; turns out a close grip seems slightly more advantageous in olympic shoes, where as at 90kg close stance (12" foot stance), index on rings (hand grip) chucks, divebomb and significant lean was best. Now I am using the pinky finger on rings and it seems to help.


Back in monday and with any luck I'll make sure my squat groove is bang on and with a good 2" to spare in terms of depth. On a brighter note overhead pressing and deadlifting was strong today.

In an attempt to get everything bang on I took **thirty seven videos** to analysis depth, lean and bar position. Talk about taking fun out of lifting. And no, I'm not f**king posting them up.

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