Training for GBPF Classics 2014
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Lol - just rewatched the video, and noticed the lights were actually on my right.
When I squat, I look to the left to see that I'm racking it properly on that side, and then I can just guide it in on the other side. Habbit I suppose.
No idea why I do it on the deadlift lol!
When I squat, I look to the left to see that I'm racking it properly on that side, and then I can just guide it in on the other side. Habbit I suppose.
No idea why I do it on the deadlift lol!
Bench Press:
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 4
100kg x 4
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 1
Long Pause Squat: (3-4s in hole):
120kg x 3
140kg x 3
150kg x 1
160kg x 1 = PR
Deadlift:
150kg x 1
200kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1 - Deficit (standing on a 25kg Eleiko bumper) = PR
210kg x 1 - Deficit (standing on a 25kg Eleiko bumper)
140kg x 20
Out.
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 4
100kg x 4
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 1
Long Pause Squat: (3-4s in hole):
120kg x 3
140kg x 3
150kg x 1
160kg x 1 = PR
Deadlift:
150kg x 1
200kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1 - Deficit (standing on a 25kg Eleiko bumper) = PR
210kg x 1 - Deficit (standing on a 25kg Eleiko bumper)
140kg x 20
Out.
Disengage from the outcome and do the work?
BW - 90kg
Bench Press:
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 1
Squat:
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
Out.
BW - 90kg
Bench Press:
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 1
Squat:
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
Out.
Today's efforts...
Bench Press:
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3
Squat:
70kg x 1
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 3
Deadlift:
200kg x 5
200kg x 5
200kg x 5
Bench Press:
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3
Squat:
70kg x 1
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 3
Deadlift:
200kg x 5
200kg x 5
200kg x 5
Today...
Squats:
70kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1 = PR!
Bench:
70kg x 1
100kg x 5
100kg x 5
105kg x 1
110kg x 1
120kg x 1 - a lot easier than the last time I did it. Brought my grip out so my middle fingers were on the rings. Felt a lot more powerful.
Deadlift:
120kg x 1
160kg x 1
200kg x 1
220kg x 1
One arm Dumbbell Press:
50kg x 6 - Really easy. Pretty sure I could get a 70kg dumbell.
Squats:
70kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1 = PR!
Bench:
70kg x 1
100kg x 5
100kg x 5
105kg x 1
110kg x 1
120kg x 1 - a lot easier than the last time I did it. Brought my grip out so my middle fingers were on the rings. Felt a lot more powerful.
Deadlift:
120kg x 1
160kg x 1
200kg x 1
220kg x 1
One arm Dumbbell Press:
50kg x 6 - Really easy. Pretty sure I could get a 70kg dumbell.
Today...
Squats:
70kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1 = PR!
Bench:
70kg x 1
100kg x 5
100kg x 5
105kg x 1
110kg x 1
120kg x 1 - a lot easier than the last time I did it. Brought my grip out so my middle fingers were on the rings. Felt a lot more powerful.
Deadlift:
120kg x 1
160kg x 1
200kg x 1
220kg x 1
One arm Dumbbell Press:
50kg x 6 - Really easy. Pretty sure I could get a 70kg dumbell.
Squats:
70kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1 = PR!
Bench:
70kg x 1
100kg x 5
100kg x 5
105kg x 1
110kg x 1
120kg x 1 - a lot easier than the last time I did it. Brought my grip out so my middle fingers were on the rings. Felt a lot more powerful.
Deadlift:
120kg x 1
160kg x 1
200kg x 1
220kg x 1
One arm Dumbbell Press:
50kg x 6 - Really easy. Pretty sure I could get a 70kg dumbell.
Bench:
100kg x 5
105kg x 3
110kg x 2
110kg x 1
Squat:
100kg x 3
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
170kg x 5 - Rep PR
Clean and Press:
80kg x 5
100kg x 5
105kg x 3
110kg x 2
110kg x 1
Squat:
100kg x 3
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
170kg x 5 - Rep PR
Clean and Press:
80kg x 5
Today:
Bench:
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
Deadlift:
150kg x 3
180kg x 3
200kg x 2
210kg x 1
220kg x 3 = REP PR
Deficit Deadlift:
180kg x 5
180kg x 5
Bench:
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
Deadlift:
150kg x 3
180kg x 3
200kg x 2
210kg x 1
220kg x 3 = REP PR
Deficit Deadlift:
180kg x 5
180kg x 5
AaronJ said:Mr Revans, what do you reckon you'll hit at the Classics?
If I do well I want to have a nice expensive cigar after and if I do badly I want to have a hamlet cigar as per the old advert "happiness is a cigar called hamlet". The only problem is I don't want to buy both
Today... Not much.
Strict Press:
90kg x 1
Push Press:
120kg x 1
130kg x Fail
5 second pause squat:
160kg x 1,1,1
140kg x 3 beltless
Strict Press:
90kg x 1
Push Press:
120kg x 1
130kg x Fail
5 second pause squat:
160kg x 1,1,1
140kg x 3 beltless
Today...
Bench Press
60kg x 5
80kg x 5
100kg x 1,1,1,1,1
105kg x 1
110kg x 1
115kg x 1
120kg x 1
125kg x fail
Squat
70kg x 5
100kg x 3
120kg x 3
150kg x 2
160kg x 1
170kg x 1
180kg x 1
200kg x fail
Deadlift
160kg x 3
180kg x 2
200kg x 1
220kg x 1
240kg x 1
250kg x fail
Analysis: Need to remind myself that it's a marathon, not a sprint. I've put 60kg on my total since April, and the gains won't keep coming weekly now.
April PR's: 150/105/215. September PR's: 190/120/240.
I need more volume to push myself to the next level. I'm very near all the failed weights above, I just need to put the groundwork in. Milestones I want to hit:
Squat: 160kg x 5 x 5, 170kg x 5 x 3, 180kg x 5 x 2. That will put 200kg in the bag.
Bench: f**k off bench. My bench is so s**t. I don't even know what to do with it.
Deadlift: 210kg x 10 x 1, 215kg x 10 x 1, 220kg x 10 x 1
I think.
Bench Press
60kg x 5
80kg x 5
100kg x 1,1,1,1,1
105kg x 1
110kg x 1
115kg x 1
120kg x 1
125kg x fail
Squat
70kg x 5
100kg x 3
120kg x 3
150kg x 2
160kg x 1
170kg x 1
180kg x 1
200kg x fail
Deadlift
160kg x 3
180kg x 2
200kg x 1
220kg x 1
240kg x 1
250kg x fail
Analysis: Need to remind myself that it's a marathon, not a sprint. I've put 60kg on my total since April, and the gains won't keep coming weekly now.
April PR's: 150/105/215. September PR's: 190/120/240.
I need more volume to push myself to the next level. I'm very near all the failed weights above, I just need to put the groundwork in. Milestones I want to hit:
Squat: 160kg x 5 x 5, 170kg x 5 x 3, 180kg x 5 x 2. That will put 200kg in the bag.
Bench: f**k off bench. My bench is so s**t. I don't even know what to do with it.
Deadlift: 210kg x 10 x 1, 215kg x 10 x 1, 220kg x 10 x 1
I think.
Today:
Bench:
100kg x 50 reps in 20 minutes
Deficit Deadlift:
170kg x 40 reps in 20 minutes
Back extensions x 50
Rope tricep pulldowns x 100
Bench:
100kg x 50 reps in 20 minutes
Deficit Deadlift:
170kg x 40 reps in 20 minutes
Back extensions x 50
Rope tricep pulldowns x 100