How I did it (or possibly how I cocked it all up)
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| Gingy |  | ... | 14-03-2011 @ 17:46 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Squat Worked up to a v fast single at 160, feel good. Comp Bench Styley worked up to easy 120 tried a lockout on 180, it didnt move...  | ||
| Gingy | | ... | 17-03-2011 @ 10:41 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 17.03.2011 @ 10:43 AM by Gingy Last session before champs last nightDid my warm up for all 3 lifts. Might go for a walk tonight just to loosen off. Squat Bar x 10 60 x 8 (crazy pump going on?) 100 x 5 130 x 2 (second paused) 160 x 1(scary fast) Bench Bar x 10 60 x 8 80 x 5 100 x 2 110 x 1 Deadlift 60 x 10 100 x 5 130 x 3 160 x 1 180 x 1 Feel good for the weekend now, just want to get all 9 lifts white lighted and make a serious improvement on my total. If I can creep into the top 10 senior and top 3 junior then that'll be a bonus! | ||
| cannings07 | | ... | 20-03-2011 @ 18:39 |
 such a bitch Member 797, 303 posts SQ 225, BP 147.5, DL 237.5610.0 kgs @ 80kgs UnEq | Right, so you owe me a round, and the next thing i hear is that you are on the next train to liverpool? Whats all that about???? | ||
| Gingy | | ... | 21-03-2011 @ 10:54 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | cannings07 said:Right, so you owe me a round, and the next thing i hear is that you are on the next train to liverpool? Whats all that about???? Haha! Mate, some of us have got proper jobs! I'm coming back down for the Euro's in 7 weeks for some massive lifts and a massive lash! You competing? Could make it double or quits? | ||
| Gingy | | ... | 21-03-2011 @ 13:20 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Competition Write Up Squat 185 (Three Whites, Comp PB +5kg) 192.5 (Three Whites, Comp PB +12.5kg) 200 (Three Whites, Comp PB +20kg  )Bench 120 (Three Whites, Comp PB +5kg) 125 (Three Whites, Comp PB +5kg) 130 F (Three reds) Deadlift 210 (Three Whites) 217.5 (Three Whites) 225 F (Three Reds) Competition was a great day all around. Have never been to one that ran so smoothly and where the lads I was against were so helpful and so bloody strong! Squats were a total dream! Never felt so solid and set up before and the trainig and taper were ideal. The bar didn't even feel heavy on the 200  Glad to have gone through that milestone in comp and hopefully I'll open on it in the next one!Bench was ok, took a centre spot and the guy wouldn't wait for me to call for a hand off so kept on passing it to me before I was set. Excuses excuses but it put me off. To be fair he was only doing his job but I would have rather not had a spot as it's what I'm so used to! 125 is a milestone of sorts with 2x25s and a collar on each side so I'm happy enough. Deadlift was a total disaster but the way I've been half assed training it it didn't surprise me! Feel like I have no idea what to do when I go to lift the bas***d! Going to change my stance and say goodbye to sumo me thinks. Also gna train it twice a week and see how that goes! Last pull of the day for me was 225 and it hurt like a bas***d, got it 1 inch away from look out and my body shook violently! Grinded at it for about 20 seconds but it went nowhere Missing that meant I equalled the total of the Junior winner but I was fatter so he takes home the medal. Devo'd. Still a great comp and a few nice new PBs! Now to start training to win the Euro's! | ||
| Gingy | | Training for Euro's Day 1 | 21-03-2011 @ 18:10 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Back in the gym day after comp only to try and get some active recovery so only light. Tbh I felt better training than not! Squat 20 x 10 60 x 10 100 x 5 130 x 2 160 x 1 Comp Bench 60 x 8 75 x 5 85 x 5 90 x 5 95 x 5 100 x 5 Plan for Monday is to squat to a Daily max (you know you love it Cannings) and then come back down and build up to set of paused 5s. Bench will be 4x5 building each week on each set by ~2.5. Really excited and determined about this next phase of training. I think 580+ is possible in 7 weeks if I can keep my head focused. | ||
| cannings07 | | ... | 22-03-2011 @ 14:38 |
such a bitch Member 797, 303 posts SQ 225, BP 147.5, DL 237.5610.0 kgs @ 80kgs UnEq | Gingy said:Plan for Monday is to squat to a Daily max (you know you love it Cannings) | ||
| Gingy | | ... | 22-03-2011 @ 18:04 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Feeling tired this morning! Will persevere through this week and hopefully next week feel respectable! SLDL 60 X5 100 X 5 130 X 5 170 X 5 (PB) My back is such a pussy. I'm just going to add 5kg to this every week and tell my spine to man up. High Bar Beltless 60 x 3 100 x 3 120 x 3 (Stupidly hard, I'm so bad at these! Easy pbs over the coming weeks) Wide Grip Pull ups 4 sets of 6 strict form Gratuitous curls 10x10 10x10 10x10 10x12.5 (Oh yeh, rocking the 12 and a halfs...) I have concluded from this session that all round I am essentially weak. I am only vaguely capable of doing the "big 3" and anything else is crap! After euros I'm taking time off to build up more general strength. | ||
| CraigCutler | | ... | 22-03-2011 @ 18:14 |
Member 429, 198 posts SQ 240, BP 150, DL 260650.0 kgs @ 98kgs UnEq | Nice job on the 200kg squat you hit some good pb's this comp. Going back to what you said about everyone being so helpful I I completely agree. Thanks for helping me in my warm-ups letting me know the speed of them and spotting me etc. I was pretty f**ked off that ali c**tings beat me but I guess I couldn't really expect too much after two serious injuries. Keep up the solid training! | ||
| Sley |  | ... | 23-03-2011 @ 11:44 |
Member 1263, 12 posts SQ 207.5, BP 120, DL 245572.5 kgs @ 82.5kgs UnEq | Big lad, Great to have you down for the comp, and Cutler too I Guess! you're getting back in the gym early doors. I'm starting the variety programme on Friday. CANNOT WAIT to get strong in a few different lifts!Will keep you updated. | ||
| Gingy | | ... | 23-03-2011 @ 17:29 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | CraigCutler said:Nice job on the 200kg squat you hit some good pb's this comp. Going back to what you said about everyone being so helpful I I completely agree. Thanks for helping me in my warm-ups letting me know the speed of them and spotting me etc. I was pretty f**ked off that ali c**tings beat me but I guess I couldn't really expect too much after two serious injuries. Keep up the solid training! Cheers mate, was pretty sweet to finally get that in as a nice training. Comp was boss! At least c**ting didn't beat your total (I feel like such a ghey). You did some cracking lifts there mate and just need to get your head out your ass with all this pussying around being bored of powerling or I'll give you a spanking next year in the juniors!  | ||
| Gingy | | ... | 23-03-2011 @ 17:30 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Sley said:Big lad, Great to have you down for the comp, and Cutler too I Guess! you're getting back in the gym early doors. I'm starting the variety programme on Friday. CANNOT WAIT to get strong in a few different lifts!Will keep you updated. Yeh Boy! Was smashin! Just taking it light(ish) this week to avoid injuries etc but I don't like taking too much time off. Looking forward to seeing you as a fully rounded athalete! | ||
| Gingy | | ... | 23-03-2011 @ 17:33 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Squat (still have thoughts of taking it light) bar x 10 60 x 10 100 x 5 130 x 2 160 x 1 (felt light enough to convince me to go up) 180 x F (nothing in the legs but to be expected!) 130 x 3 140 x 3 150 x 3 Board Press 100 x 3 110 x 3 120 x 3 (default pb, looking forward to progressing these) Flies 10 x 10 15 x 10 20 x 10 22.5 x 6 Going to progress these over the weeks and try to get a bit of a chest at least! Done. | ||
| Gingy | | ... | 24-03-2011 @ 17:00 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Deadlift (conventional, sacked off gay sumo) 60 X 10 100 X 4 (Working on routine before each lift so that I have a thought process) 130 x 3 150 x 2 170 x 2 175 x 2 180 x 2 175 x 2 170 x 2 "Speed Pulls" 135 x 3 135 x 3 135 x 3 90 seconds rest each time Wide grip chins 4 sets of 6 pause at bottom Cable row 4 sets of 10 with the stack Hammer Curls 3 sets of 10 with 15s. Don't like these, can't even feel a sweet burn in my bi's! Fancied proving to myself I wasn't horrendously week so went around and stacked every machine, it wasn't too hard in my gym. Feel encouraged by this, even though the numbers aren't big, it's more volume for deads than I've done in months, I might actually get a pb if I keep it up!  | ||
| cannings07 | | ... | 24-03-2011 @ 17:17 |
such a bitch Member 797, 303 posts SQ 225, BP 147.5, DL 237.5610.0 kgs @ 80kgs UnEq | How did you find the conventional deadlift compared to 'gay sumo'. Did you feel that is was slower/faster ? | ||
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