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Two Goal Training Diary

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liamwolstenholmIcon...28-03-2014 @ 22:40 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
josh_ains said:
best ask sparrow legs , he's the king of deadlift suits he has far more knowledge think +30kg of raw he can get lol , just make sure to get a adjustable strap model so you can make instant adjustments as it will be needed.
for me hips felt fresher afterward not as tired , had some good pop off the floor but I need to add couple more kg or so in the legs to get more from it, the rolling the bar in technique seems to be the no-1 technique used for suited conventional deadlift so may be worth practising timing/distance raw to perfect it 1st as I did, 3 sessions half suit light 1st then medium weight then heavy, 1 or 2 sessions full suit bit heavier then should go for weights above raw max


Cheers Josh. 30kg+ wow! That would be nice haha. Like I said, I'm following your progress. I really want to get a session in with you at SV!
liamwolstenholmIcon...30-03-2014 @ 15:53 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq		30-03-2014

HB Squat (beltless) - 92.5kg x 3 reps x multiple sets

Bench (paused) - Up to an easy 105kg

SLDL (beltless) - 215kg x 3 reps x 2 sets
liamwolstenholmIcon...31-03-2014 @ 16:01 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq		31-03-2014

HB Squat (beltless): 155kg x 3 reps x 2 sets

Bench (Paused): 100kg x 3 reps
95kg x 5 reps

Front Squat (beltless): 110kg x 5 reps x multiple sets

Notes:

Bench comeback is officially in motion. Pain free and full of enthusiasm.
Front squats were tremendously easy as was the HB squat (2nd set).

13 days to go, just a couple of big sessions to go; Wednesday and Thursday, then a lighter week to follow from Sunday.
JackRevansIcon...31-03-2014 @ 16:03 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		good work and progress as usual chester man
liamwolstenholmIcon...01-04-2014 @ 00:06 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
JackRevans said:good work and progress as usual chester man


Thank you very much Mr Revans, very kind as always Grin
liamwolstenholmIcon...02-04-2014 @ 15:27 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq		02-04-2014

LB Squat (Belted) - 100kg x 3 reps x multiple sets

SLDL (Beltless) - 222.5kg x 3 reps

AppetiteIcon...02-04-2014 @ 16:23 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		Mega deadlifting mate
liamwolstenholmIcon...04-04-2014 @ 23:26 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq		Cheers Appetitie! Appreciate your kind words as always Happy

04-04-2014

LB Squat (Belt) - 192.5kg x 3 reps

Bench (Paused) - 105kg x 2 reps
- 97.5kg x 4 reps

Deadlift (Belt) - 235kg x 5 reps

So, that's the last of the heavy work, now just a week of de-loading then I hit the platform, Sunday 13th April. My second full meet. Very excited.
josh_ainsIcon...05-04-2014 @ 00:12 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq		that's a spot on last heavy session imo , very smart I think it will pay off well many folk would max out and potentially harm their chances of going 9/9 and of achieving a total that actually reflected their true level of strength
liamwolstenholmIcon...09-04-2014 @ 12:58 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
josh_ains said:that's a spot on last heavy session imo , very smart I think it will pay off well many folk would max out and potentially harm their chances of going 9/9 and of achieving a total that actually reflected their true level of strength


Cheers Josh,

I'm still learning, after all it's only my second full meet and I've only been competing 11 months, so I'm sure number selections etc will be perfected (or at least more accurate)in the future.

Monday:

Hb Squat - 110kg x 5 x 3 reps
Deadlift - 180kg x 2 x 3 reps
Bench - 100kg x 2 reps

Wednesday:

Hb Squat - 130kg x 5 reps
Deadlift - 145kg x 5 x 3 reps
Bench - 80kg x 5 reps
AppetiteIcon...09-04-2014 @ 14:04 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		best of luck with the comp mate. You'll blow folk away with that deadlift.

What are you thinking for openers?
liamwolstenholmIcon...09-04-2014 @ 15:44 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Appetite said:best of luck with the comp mate. You'll blow folk away with that deadlift.

What are you thinking for openers?


Cheers Buddy! I haven't been on the site for a couple of days, so I've only just seen your results from Sunday's meet... Very well done, sir! Onwards now to the Brits Happy

Well, I've always been told to open with a weight you've tripled? So with that in mind;

1st Lifts

Squat - 190
Deadlift - 250
Bench - Since the injury I've only hit 97.5 for 4. I'm going to bench a dismal 100kg on the day and leave it at that. Frustratingly I was well on track for 120, but no point crying over spilt milk....

2nd Lifts

Squat - 205kg
Deadlift - 270kg
Bench - N/A

3rd Lifts

Squat - 210/215kg
Deadlift - 275/280kg
Bench - N/A

What's your opinion?
AppetiteIcon...09-04-2014 @ 15:54 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		Looks good mate, confident seconds and then some PBs on the 3rds.
liamwolstenholmIcon...10-04-2014 @ 15:59 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Appetite said:Looks good mate, confident seconds and then some PBs on the 3rds.


That's all I needed to hear Wink Cheers bud.
liamwolstenholmIcon...11-04-2014 @ 13:16 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq		11-04-2014

LB Squat - 105kg x 5 x 3 reps
Bench - 65kg x 5 x 3 reps
Deadlift - 205kg x 3 reps

Last session complete. Weighed in at exactly 82.9kg this morning, which is spot where I want to be.

Aside from the hand injury, this preparation has gone tremendously well. I've been informed there are well over 70 lifters competing, Sunday, and as an 83kg lifter, I shall be in section B (meaning I wont be weighing in till midday). I think it's safe to say it's going to be a long day.

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