Post GBPF Classic training
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| lrogers75 |  | Post GBPF Classic: Learning to bench | 19-10-2015 @ 14:36 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Post Edited: 19.10.2015 @ 14:36 PM by lrogers75 Competed at the Classic 2 weeks ago, with mixed resultsPrior to competing I ran smolov Base cycle as a shock cycle, current comp pb was 222.5kg without sleeves, and had done a solid 227.5kg in training. Based numbers off a 220kg max, hit all numbers, with the last 2 sessions being 7 sets of 5 at 190kg sat night then sunday morning 202.5kg 10 sets of 3. After a weeks rest i was ready to squat, but my recurring injury in my biceps came back, limiting bench significantly, I was having 2 massages a week to reduce chance of injury. Deadlifting was done up to 70% of my max, but i continued to train grip with farmers holds and dead hangs. British classic Weighed in at 73.6kg Squat 220kg-good lift, felt light on back and quick, the refs made you hold the weight for what seemed an eternity 230kg- good lift, 3 whites, but a full on grind, a lot harder than anticipated 232.5kg- no lift, was very fatigued from a grizz the rep before 20kg ahead of steve tyers (3rd) and 25kg ahead of Paul cooper (1st place) Bench- opener was set for 122.5kg but dropped to 120kg to be sure 120kg- good lift but slow, pauses were very strict, was the same for everyone though so can't complain 125kg-no lift, usual sticking point 125kg-no lift, as above 17.5kg behind paul and 2.5kg behind steve lol Deadlift 250kg-good lift fairly quick 262.5kg-good lift, came up lovely steve then pulled 262.6kg to go 2nd by 2.5kg changed my last lift to 265 to win on bw, good lift, was hard, combo of nerves and feeling sick half way up 2nd place with 615kg pb total, Paul Cooper winning with a massive 650kg total Aims now: I cannot continue to try and compete with a s**tty bench, even my 130kg best isn't good enough, i am going to prioritise bench massively in the next few months. No major comps coming up so can reinvent tech and work on set-up Prob won't be selected for International, If i do i will solely do gbpf otherwise will compete in BDFPA also | ||
| Sawyers | | ... | 19-10-2015 @ 14:49 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Great lifting at the classic, I enjoyed watching! And good luck with the plan to improve your bench.  | ||
| lrogers75 | | ... | 19-10-2015 @ 15:12 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Sawyers said:Great lifting at the classic, I enjoyed watching! And good luck with the plan to improve your bench. cheers mate, looking forward to watching the juniors next week, tempted to come down, 1 of the sub jrs i coach is competing i have been trying hook grip recently, and may try sumo again how have u gt on with hook grip? | ||
| Sawyers | | ... | 19-10-2015 @ 15:24 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | lrogers75 said: cheers mate, looking forward to watching the juniors next week, tempted to come down, 1 of the sub jrs i coach is competing i have been trying hook grip recently, and may try sumo again how have u gt on with hook grip?It should be good, the 74's on the Friday will be entertaining, as will the 83's on the Sunday. I like it, its difficult to train on thick commercial gym bars, but it gets around my weak grip problem! I also think its helpful especially for sumo as then the bar doesn't start rotating as it comes up. | ||
| lrogers75 | | ... | 20-10-2015 @ 13:03 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | First proper session back post holiday... Squat high bar paused 140kgx5 150kgx4- belt on 160kgx3 170kgx2 180kgx1 No dramas, not as easy as I thought, and pauses not as long as I thought watching back. No sleeves feels tough, may be psychological but need to get used to it again Leg press 160kgx3x8 superset GHR 3x6 Kb swings 32kg-3x12 superset prowler dash 30m 40kg addedx3 sprints Nice session back in, didn't like doing leg press however, may switch this out, only planned on 2 weeks worth of it but cant really see benefit of it.... | ||
| lrogers75 | | ... | 22-10-2015 @ 13:02 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last 2 sessions... Tuesday-re-invention of the bench begins Slight arch, feet further back, max legal grip 60kgx3 5 sets- working on tightness and pauses, this felt tight, feeling fairly optimistic and more motivated for bench which may be the key db press 30kgx8 40kgx8,8 CGBP 80kgx6,6,6 all paused pullups bwx2x6 +15kgx2x6 strict row w/chest supported 3x10 Wednesday deadlift top set 230kgx3- nice and quick, felt tough doing it, deconditioned post holiday and break I guess, hence starting relatively light 210kgx3 180kgx1 140kgx1 front squat up to 120kgx3 beltless- first time in a while, need to work on rack position, weight was comfortable ham-curl 3x10 dead hangs 2x 30 secs | ||
| fatter_tomorrow |  | ... | 22-10-2015 @ 13:08 |
thinner after lockdown Member 594, 4166 posts SQ 100, BP 80, DL 100280.0 kgs @ 120kgs Eq | 230 deads looked fast, being abit harsh on yourself there. nice leg press | ||
| lrogers75 | | ... | 22-10-2015 @ 14:27 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | fatter_tomorrow said:230 deads looked fast, being abit harsh on yourself there. nice leg press lol, my leg press is less than my squat,the opposite of everyone else at popeyes:P | ||
| lrogers75 | | ... | 26-10-2015 @ 13:20 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last few session 'highlights' Bench all paused: max legal width 90kgx3x5 102.5kgx2x3 squat 210kgx4- wanted 5, might of been there, but just got an elieko bar and didn't want to drop it session 1 lol lots of upper body assistance to build dat der chest n back | ||
| lrogers75 | | ... | 27-10-2015 @ 12:46 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Mondays session squats high bar paused, no sleeves 140kgx5 150kgx4 160kgx3 170kgx2 180kgx1 same weight as last week but trying to increase length of pause split squat 3x8- 12kg kbs GHR 3x6 kb swings 32kgx12 54kgx12 64kgx12- first time swinging this weight- was heavyyyy prowler sprint 25m with 60kg added good session! feel better conditioned than last week | ||
| lrogers75 | | ... | 28-10-2015 @ 11:53 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Yesterday's session upper body Bench max legal width 60kgx3x3 70kgx2x3 All reps paused. Legs felt good and was getting a decent set up today DB press 40kgsx3x8 Superset chins 3x6 bw+20kg Cgbp 3x6 all paused 80kg Superset Cheat supported row 3z10 w 16kg kbs | ||
| lrogers75 | | ... | 28-10-2015 @ 19:36 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Today's deadlift session 245kgx3 255kg 275xf lost balance at start of rep, it however was coming I reckon. I really need to push on from where I was. I need to pull a big deadlift in comp! Trying to improve my starting position, which made 235 really quick. 275 went back to default hips too low. Front squat Up to 125kgx3 not enjoying these, will change to high bar or keep light and paused Ham curl 3z10 Dead hangs Shame about missed dead, but wasn't planned anyway so nothing ventured. Promising speed on other 2 big sets | ||
| lrogers75 | | ... | 01-11-2015 @ 17:13 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Couple of decent upper body sessions. Easy weights but need to completely reinvent my bench Day 1 Bench 95kgx3x5 105kgx2x3 All paused all max legal width Lots of upper body assistance of pulls n db press Day 2 Bench 60kg +chainsx4x4 Mil press up to 72.5kgx5 Lots of assistance mainly tricep work | ||
| lrogers75 | | ... | 01-11-2015 @ 17:17 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Saturdays sess Squats- no sleeves: getting ready to compete back in bdfpa in Feb Up to 140kg high bar and belt less 165kgx1 lowbar 185kgx1 Belt on 205kgx3 felt heavy but watching back looked ok and speed was good. Aim to match or surpass sleeve Pbs in next month or 2 Deadlift 180kgx1x3 trying new tech: Lower Back fatigued so not particularly quick Reverse hyper 3x15 light Weighted sprints 3x50m with 50kg added | ||
| lrogers75 | | ... | 05-11-2015 @ 15:29 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last few sessions... Monday low bar beltless paused 140kgx5x3 split squat 2 16kg kbsx3x8 ghr 3x6 kb swings 64kgx3x12 prowler sprints 30mx3 Tue Search of the arch bench 85kgx5x3 arch is coming on slowly cgbp 85kgx3x5 chins bw+25kgx3x6 db press 35kgx3x8 facepulls 3x15 | ||