How I did it (or possibly how I cocked it all up)
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| Gingy |  | How I did it (or possibly how I cocked it all up) | 24-01-2011 @ 21:05 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 04.07.2013 @ 12:22 PM by Gingy Have tried one of these before, decided to jack it in after training went to s**t. Back on it now and have BDFPA champs in 8 weeks which are my primary focus for the time being.Purpose of log is to record how I tapered for the event so I can learn from it next time! Current best gym lifts: Squat: 200 Bench: 120 (t&g, 110 pause) Dead: 215 Best comp lifts: Squat: 180 Bench: 115 Dead: 220 Total: 507.5 Goals for comp are to go Squat 200/205/210 Bench 120/125/130 Deadlift 220/230/240 Total: anything more than 550 All are subject to change. Here we go! EDIT Link to beginning of 2013 http://www.sugdenbarbell.co.uk/forum/How-I-did-it-(or-possibly... Link to 25th Birthday http://www.sugdenbarbell.co.uk/forum/How-I-did-it-(or-possibly... | ||
| Gingy | | Training day 1 | 24-01-2011 @ 21:10 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Squat Bar x lots 60 x 10 100 x 5 130 x 3 (belt) 150 x 1 170 x 1 192.5 x1 Bench Bar x lots 60 x 10 80 x 3 100 x 3 x 2 105 x 3 x 2 110 x 2 Deficit Deadlift (Bar on shoe laces) 60 x 5 100 x 3 130 x 1 160 x 1 180 x 1 Decent session, bench felt crap, have a bit of a strain in my pec but it'll get better. First time I've done deficit pulls, will keep these up and add 5kg every week, it's got to help at least a bit? Squat was strong, bit of a sticking point but first session practising singles in a while. | ||
| Gingy | | Training day 2 | 26-01-2011 @ 23:00 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Bench Bar x lots 60 x 10 80 x 3 102.5 x 3 102.5 x 3 107.5 x 3 107.5 x 3 112.5 x 3 Close grip 3 second pause 95 x 5 90 x 6 80 x 10 13" conventional dead 60 x lots 100 x 3 130 x 3 160 x 3 200 x 3 (lost grip at hips on third, buying more chalk at weekend) Done. | ||
| Gingy | | Training day 3 | 28-01-2011 @ 19:31 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Warm up on Concept 2 with a 500 at 1:34 pace nice and chilled Squat Bar x lots 60 x lots 100 x 5 130 x 3 150 x 1 175 x 5 (PB 2.5kg) Bench Bar x lots 60 x 8 80 x 3 105 x 3 105 x 3 110 x 3 110 x 3 115 x 3 (PB 2.5kg) 3 second pause close grip 90 x 6 Done. | ||
| Boar | | ... | 28-01-2011 @ 19:33 |
 Walk your talk Member 5, 25557 posts Administrator | do you compete in the gbpf too ? best of luck with your comp build up ! | ||
| Gingy | | ... | 28-01-2011 @ 19:51 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Boar said:do you compete in the gbpf too ? best of luck with your comp build up ! Cheers Boar! Loving the rowing going on in your log, used to do a lot of it and it's bringing back fond memories of agony! I don't at the moment but I think I will if they're going to get more prolific on the unequipped stuff. I really can't be f**ked crushing my nuts in a squat suit. To be honest I'd probably move across now that they have decided to give it a go but I've had my sights on the comp in March for a while so feel I should finish it off. | ||
| Gingy | | training day 4 | 31-01-2011 @ 19:45 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Squat Bar x lots 60 x lots 100 x 5 130 x 3 160 x 1 180 x 1 (flew up!) 197.5 x 1 (comfortable) Bench Bar x 5 60 x 3 (joints feel pooped) 80 x 3 (call it quits) 87.5 x 8 (MAN UP) 87.5 x 8 92.5 x 8 92.5 x 8 97.5 x 8 Deficit Deadlift Bar x 1 60 x 2 100 x 3 130 x 2 160 x 1 (felt SLOW) 185 x 1 (pb +5kg) Home and food. | ||
| Gingy | | Training day 5 | 02-02-2011 @ 18:25 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Bench bar x lots 60 x 8 80 x 3 90 x 8 90 x 8 95 x 8 95 x 8 100 x 7 Deadlift from floor: 60 x 3 80 x 3 100 x 3 130 x 3 from 13" box 160 x 3 205 x 3 (Form was rubbish but it moved! Grip was SOLID!) Done. | ||
| Boar | | ... | 02-02-2011 @ 18:26 |
Walk your talk Member 5, 25557 posts Administrator | that is a very splendid squat you have goin on my man !!! | ||
| Gingy | | ... | 02-02-2011 @ 20:57 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Boar said:that is a very splendid squat you have goin on my man !!! Why thank you very much! Not quite on a par with some of the other 90s on this site (or the 82s or 75s for that matter...) but I can dream! | ||
| Gingy | | Training day 6 | 04-02-2011 @ 18:21 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Crap session. Was literally yawning between sets and had cramp in my feet from standing up all day. Did: Squat Bar x lots 60 x 10 100 x 5 130 x 3 160 x 3 (this felt light on my back but Sllloooooowww.w....) 177.5 x 4 (5th stapled me.) Bench Bar x 3 (cba) 60 x 3 80 x 5 92.5 x 8 92.5 x 8 97.5 x 7 500m on Concept2. 1:33.8 pace, nice and relaxed rate 27 Quit and ate a sandwhich To be honest if I'm hitting 177.5 for 4 after the day I've had I'm still convinced I'm getting stronger! | ||
| Gingy | | Training day 7 | 06-02-2011 @ 13:08 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Today was a bit more like it! Squat Bar x lots 60 x 10 100 x 5 140 x 3 160 x 2 180 x 1 205 x1 (pb +5!) vid to follow Bench Bar x lots 60 x 10 80 x 5 92.5 x 8 92.5 x 8 97.5 x 8 97.5 x 8 102.5 x 9 ( pb of 5kg and a rep) Deficit dead ( from shoe laces) Worked up to 190 ( 5kg pb) Great sesh!! | ||
| Gingy | | ... | 06-02-2011 @ 17:12 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | |||
| Gingy | | training day 8 | 10-02-2011 @ 10:59 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Weird session Bench (felt awful.) bar x 10 60 x 5 (HEAVY??) 80 x 5 95 x 8 95 x 8 100 x 6 (This was me maxing out, I don't get this based off last session!?) Comp Bench 110 x 1 (worryingly slow. Going to start practicing these every session now I think) Comp Deadlift (conventional) 60 x 5 80 x 3 110 x 2 140 x 2 180 x 1 (confidence was crap so was slow) 200 x 1 (much more comfortable, think there's another 20kg still (PB)) Shrug 100 x 8 140 x 6 180 x f (cba) Random pull downs. Odd session. Think I'm getting a bit stale with the bench work I've been following. Going to take friday light and begin a realisation program of sorts for 4 weeks. Plan is Comp bench singles on Monday, Wed and Fri, Followed by a set of 8 on mon, 5 on wed and 3 on fri. No idea what to aim for with these so should be fun. Will be based around feel on the day. Minimum single should be 115, moving to 120 for every sesh in last couple of weeks. Think I'll hit more tbh. Squat I'm liking a max day and rep day mon/fri respective but will probably focus work around moving 200 for a double, possibly a triple? Keep jacking the rep day up by 2.5 every week and just max. 180+ for 5 would be sweet. Deadlift I'm going to keep deficit deads on monday and add 5kg every week. If I can hit 210 deficit before comp I'll back myself to hit 240 when I go back to sumo and possibly dip and rip. On wed will work up to heavy conventional from the floor, looking for 220 plus. Will also come back down and do some work with Sumo for the next few weeks. Possible speed pulls on fri until I've figured out a technique I like most. | ||
| Luuuuuukey | | ... | 10-02-2011 @ 11:10 |
 Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | Gingy said: Quit and ate a sandwhich That's my kind of training! | ||
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