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Training for IPF euro classic

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lrogers75IconTraining for IPF euro classic26-01-2016 @ 14:20 
Chris Wong is looking strong
Member 5207, 371 posts
SQ 232.5, BP 130, DL 272.5
635.0 kgs @ 74kgs UnEq
Last week I got called up to the GB squat for the European classic championships in Estonia, over the moon!
Looking forward to competing against the best in Europe, standard is ridiculous, and my bench is too s**t to be competitive, so my aim is to come top 5 in squat and/or deadlift, a medal would be lovely Happy

Had a decent week of training but this is the first full week of training for the meet!

Squats
65kgx5
105kgx5
125kgx3 all highball
145kgx1- low bar
165kgx1

belt and sleeves on..
185kgx8x3 (80%)- these felt lovely, on point with tech, but got real fatigued towards set 6, this is the last week of higher volume work

romanian deadlift
120kgx3x5

squat jump
30kg trap bar- 3x5

ham curl
3x8
superset
leg press
3x8 @150kg
IainKendrickIcon...26-01-2016 @ 18:08 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Good luck. I had to turn down a spot due to poor finances atm!
SawyersIcon...26-01-2016 @ 20:43 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Awesome work Luke! Best of luck. Happy
peanutsIcon...26-01-2016 @ 20:49 
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Beef liver and peanuts
Member 3618, 222 posts
SQ 240, BP 160, DL 280
680.0 kgs @ 118kgs UnEq
Post Edited: 26.01.2016 @ 20:50 PM by peanuts
All the best with your training,looking forward to your journal
LouweazelIcon...27-01-2016 @ 12:43 
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Member 4091, 486 posts
SQ 142.5, BP 90.5, DL 152.5
385.5 kgs @ 56.7kgs UnEq
Classic 4 lyfe!

It'll be good to see how you get on.
lrogers75Icon...28-01-2016 @ 14:31 
Chris Wong is looking strong
Member 5207, 371 posts
SQ 232.5, BP 130, DL 272.5
635.0 kgs @ 74kgs UnEq
Thanks everyone!

@Ian shame about that, is expensive though, booked the flights today, not easy to get to either!

Last 2 sessions
Done as a giant set
a) Bench 100kgx6x6
b) speed bench 75kgx6x3
C) med ball throw 9kgx6x6
d) plyo pressup on bench 6x5

All felt good, probably maximum volume my body can handle, had to stretch out and release pecs after

face pulls banded
3x15
superset ring row
3x15
lrogers75Icon...28-01-2016 @ 14:34 
Chris Wong is looking strong
Member 5207, 371 posts
SQ 232.5, BP 130, DL 272.5
635.0 kgs @ 74kgs UnEq
Wednesday session
deadlift
70kgx5
120kgx3
160kgx1
190kgx1
216kgx8x3- first 6 sets felt great, started to fatigue on later sets! 80%

squats beltless
116kg+16kg chainsx10x2- was a little tired and tight from deads, a little rushed on the warm-ups but felt great after a couple of sets

did strongman conditioning class, last time before I have to drop everything unnecessary for prep.

6 weeks out !
IainKendrickIcon...28-01-2016 @ 15:42 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
lrogers75 said:Thanks everyone!

@Ian shame about that, is expensive though, booked the flights today, not easy to get to either!

5


18 to 20hrs. Flights I saw were not 'that' expensive, but I still couldn't afford it atm. Plus I have my fingers crossed for Worlds as an M1. So best save the 'begging to relatives/credit card' for then! Happy
LouweazelIcon...28-01-2016 @ 16:21 
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Member 4091, 486 posts
SQ 142.5, BP 90.5, DL 152.5
385.5 kgs @ 56.7kgs UnEq
Post Edited: 28.01.2016 @ 16:22 PM by Louweazel
My flights weren't too bad but I can't ever fly direct any where. They're at awkward times and will make water loading a pain in the arse if I'm having to do that.
lrogers75Icon...28-01-2016 @ 17:12 
Chris Wong is looking strong
Member 5207, 371 posts
SQ 232.5, BP 130, DL 272.5
635.0 kgs @ 74kgs UnEq
Louweazel said:My flights weren't too bad but I can't ever fly direct any where. They're at awkward times and will make water loading a pain in the arse if I'm having to do that.


the only direct flights I could see were from stanstead at 6am, so im going from brum on Tuesday at 8.50am, there is a stop for 2 hours but that will probably be nice to have a walk.

This is my first time water cutting for a comp that's not early morning, do you change much for it or just move your timings forward?
lrogers75Icon...29-01-2016 @ 12:04 
Chris Wong is looking strong
Member 5207, 371 posts
SQ 232.5, BP 130, DL 272.5
635.0 kgs @ 74kgs UnEq
Session I was least looking forward to...

All pressing done as a giant set...

Bench press- all reps paused
60kgx5
85kgx5
95kgx1
a) 106kgx6x6
b) 81kgx6x3
c) med ball throw- 9kgx6x5
d) plyo pressup- hands elevated on bench 6x5

Bench was very tough, this exceeds my 5x5 pb, so promising! last2 sets final reps were a little grindy!

trx row- 3x15
face-pulls- 3x15
lrogers75Icon...31-01-2016 @ 12:25 
Chris Wong is looking strong
Member 5207, 371 posts
SQ 232.5, BP 130, DL 272.5
635.0 kgs @ 74kgs UnEq
Saturdays squat sess
felt tired coming into this, and couldn't quite get into the groove
60kgx5
100kgx3
120kgx1
145kgx1
165kgx1
185kgx1
belt and sleeves on
205kgx1- came up ok but slower than previous lifts at this weight
220kgx1- was meant to be an 8rpe single, more like a 9 today. depth was good an tech held well just slower than would of liked

deadlift
162kgx8x2 (60%)- moved ok

db press
3x8 at 40kg- really tired at this point and didn't wanna push up to planned 45s

ring row3x15
lrogers75Icon...02-02-2016 @ 14:48 
Chris Wong is looking strong
Member 5207, 371 posts
SQ 232.5, BP 130, DL 272.5
635.0 kgs @ 74kgs UnEq
Monday 01.02.16

Phase 2 of training- overload and intensity!

Quarter squats from pins-concentric only
235kgx2
245kgx2
255kgx2
265kgx2x2

All felt ok, hardest part was finding the balance point
Squats
120kgx1- just to get back to position
168kgx5
186kgx4
203.5kgx3,
180kgx4
197.5kgx3,
214kgx2

All felt great today and a world away from sat, found a really nice groove, focus was on trying to 'sit back' a little more rather than trying to stay upright. happy to hit 214kg for a double after a decent amount of work.

Deadlift off blocks- 14 inch bar height
70kgx3
120kgx3
170kgx1
220kgx3x2
225kgx2x2- felt heavy and was under fatigue so didn't want to push it too much.

Speed squats
116kgx5x2 (50%) moved well!
lrogers75Icon...04-02-2016 @ 19:31 
Chris Wong is looking strong
Member 5207, 371 posts
SQ 232.5, BP 130, DL 272.5
635.0 kgs @ 74kgs UnEq
Last 2 sessions..

Bench

5 sec eccentric only
130kgx2
145kgx2x2
155kgx1
155kgx2- s**te 2nd rep

Normal bench paused
90kgx6
100kgx4
110kgx3
97kgx4
106kgx3
115kgx1+1 f- re-tried 1 + 1 fail again, not as convincing a fail!

bench speed emphasis
65kgx5x2

kb row
3x6 24kgs

chest supported row
3x8

Didlift
195kgx5
216kgx4
235kgx3
210kgx4
230kgx3
248kgx2- none of these were near pbs but really happy with how they moved under a decent amount of fatigue

deadlift speed emphasis
135kgx5x2

isometric squat just above parallel- 5x 5 seconds
superset
squat speed emphasis
116kgx5x2

weighted back ext
3x8
LouweazelIcon...05-02-2016 @ 12:20 
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Member 4091, 486 posts
SQ 142.5, BP 90.5, DL 152.5
385.5 kgs @ 56.7kgs UnEq
lrogers75 said:
This is my first time water cutting for a comp that's not early morning, do you change much for it or just move your timings forward?



I just move the timings forward. And if you're not early morning it means you've still got time to cut if you're over by a little bit.

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