Pull 3 plates, learn to bench
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| hrat |  | ... | 12-06-2011 @ 18:31 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Pretty good climbing session, although I was being a bit of a wimp. 3 long leads at 5,5+ and a 6a, another 6a that I burned out on hard and gave up, final 5 that ended up as a rainbow. Mind wasn't really in it, but the 6a was good anyway, turned my mind around halfway up and determined to finish it. With reading, and some useful advice, have put together a plan for the 6weeks between this comp and a next one. Mon; squat 5x3 no belt, bench 5x5 light and fast, DL no belt 1x3 starting at 85, getting up to 105ish by 6wks, 3x3 at 65kg, 30sec rest Tu; swim or something. Weds; climb Th; Squat 1x5 with belt, bench 1x5, RDL 2x8, some abs or s**t Fri; Push press 5x1, backoff with strict 1x8. chins. row from floor 3x5. 5-a-side footy=sprint conditioning. Monday looks brutal but I've been squatting 8x3 so the drop to 5x3 is nice. Fancy trying some pulls without the belt, since squatting without it worked beautifully. The idea is to hammer my deadlift via speed pulling; I'd like 140 by August... | ||
| Wiegieboard | | ... | 12-06-2011 @ 19:01 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | sounding not bad at all  I'm sure it'll bring you much success | ||
| Reevesy | | ... | 13-06-2011 @ 07:37 |
Member 2141, 289 posts SQ 140, BP 120, DL 200460.0 kgs @ 114kgs UnEq | sounds good but possible bench twice a week, that is if ur talking about benchin real fast. max set of 5 one day(heavy) 8 triples (8x3) another, with about 50% of max the other | ||
| VanillaGorilla | | ... | 13-06-2011 @ 12:27 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | hrat said:Cheers Mr Gorilla. I reckon in another couple years I might actually be strong. I don't think anyone can say tripling close to double bodyweight isn't strong! | ||
| Wiegieboard | | ... | 13-06-2011 @ 13:09 |
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | VanillaGorilla said: I don't think anyone can say tripling close to double bodyweight isn't strong! Hear Hear!! | ||
| hrat | | ... | 13-06-2011 @ 21:02 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Ha, cheers. It's just that while I'm making progress, I'll never be as strong now as I hope to be next month. It's all jam tomorrow, as the red queen said. Session today to break in my new Toro lever belt. Expect some solid bruises tomorrow. Warmed up, then squat 90kg FAIL. Ditched on to the pins. Pissed. Had another go and got a decent one but it was hard, so I racked it. Not good enough. Had a few minutes, stopped being a wimp and got my triple, form slipping but depth much better than last week. Don't know what went wrong with that first one, but actually pretty happy. Getting back under it and getting my reps felt like a bit of a mental PR, at least it's the first time I've managed such a thing. Rest, stretching, lots of food and sleep now. Sunday's looking hopeful. | ||
| hrat | | Open, Dumfries | 19-06-2011 @ 18:29 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Not feeling wonderful today. Stupid flat-moving stress, girl problems and general can't be arsed-ness. However, I reckon I learned a lot, and got some useful advice, so all in all an alright day. 2 hour drive down. Either this, or no squats since last monday, left me with crampy quads after a 40kg warmup. Squat; 85, 95 very easy. 102.5 miss and TBH wasn't really close. Still I think I could have made 100. Didn't feel tight, didn't feel any bounce in the bottom. Advised to try wider stance and sit down more instead of back, since I fail by rounding upper back and folding the chest in. Bench 45, 50, 52.5miss. Again everything felt loose and heavy. DL 115, 127.5 all out. Walked up to 130, gripped it, gave up before it left the floor. The 115 felt awfully heavy, which points pretty strongly to an off day. All in all; hopeful for a 100+ squat soon, need to sort out bench form, happy with my choice of DL and hopeful for 130+ on a good day. Good day, some wonderful lifters to watch, and got lots of useful advice. | ||
| Reevesy | | ... | 19-06-2011 @ 22:55 |
Member 2141, 289 posts SQ 140, BP 120, DL 200460.0 kgs @ 114kgs UnEq | Lol i'm pretty sure a 2 hour drive would make anyones performance below par.. come back next time and destroy what you failed this week :] | ||
| Wiegieboard | | ... | 19-06-2011 @ 23:35 |
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Well done with the comp. You'll have that squat soon I saw your squat pics on facebook. Defo think a wider stance would help you too. Good job | ||
| Sophie | | ... | 23-06-2011 @ 18:40 |
Member 2391, 72 posts SQ 100, BP 60, DL 145305.0 kgs @ 72kgs UnEq | Looks like you really pushed it, well done. Two hours in the car to train... committed! | ||
| hrat | | ... | 27-06-2011 @ 21:44 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Week away. Nothing much except a few long walks. 6 hours wandering around Paris for the fete de la musique. You've not heard YMCA till you've heard it from a brass band Itching to get back under a bar today. Squat 70, 5x3 trying the wider stance, felt pretty good, fast, although I need to concentrate on knees out. Bench 40 5x5 still variable. Need to really concentrate on setting up the same everytime. DL 85 1x3 No belt, DOH, pretty fast, easy. 65 3x3 on 30seconds mark. Very fast and easy, pretty fun too. Dead stop reps though, I can't get the hang of TnG. Plank +20kg 1min30, 40sec. Solid. Total time about 1.5 hours, not bad at all. | ||
| hrat | | ... | 28-06-2011 @ 22:48 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Stiff as heck today, front of my thighs is worst, so sitting down hurts. Hips felt a bit dodgy last night and today, some of the small deep muscles feel sort of raw. Its been 11 days since I last squatted, started at decent weight and wider stance. Ah well. Climbing, alright but pretty weak. Week off and being knackered from yesterday wasn't helping. Gave up on my overhang after the first clip, did a few more bits then took a fairly spectacular fall off a 5+. Just had nothing left in my fingers. Yomped home from station with bag in walking shoes. Made it in just under 16min, and mapped it at 1.4 miles, so not nearly as slow as it felt. | ||
| hrat | | ... | 30-06-2011 @ 23:57 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Damn near crippled with soreness after Monday, don't think Tuesdays "run" helped. Had bright idea that a run yesterday might so did a mile, 8.30 mins ish. Felt better for about ten minutes then got worse. Today, thighs felt better but calves rock solid. I hate taking weeks off. Despite all that, stupidly decided to try 100kg on squat... Easy singles at 80, 90, then 2 fails at 100. First started up nicely but then lost the upper back. Second I don't think moved far at all. Still, proved to myself I'm not afraid of it Tried my working set at 85 but only got 3. Trying wider stance, felt a bit weird. Next week should be better. Front squat single at 60, again, started to lose the upper back. Easy set of 3 at 50 for the lulz.Knackered by time I got to bench, only got 3,2 at 45 and it felt heavy. RDL 60 2x8 Grip unpeeling by the end. Chins 4, quit and went home. Looks poor on paper, but first week back, poor eating and awful soreness don't make for great s**t. Hopefully next week will be back on track. | ||
| Wiegieboard | | ... | 01-07-2011 @ 00:18 |
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Props for trying the 100 when you were still feeling sore. Even more props that you aren't scared of the weight Nice work! | ||
| hrat | | ... | 01-07-2011 @ 14:37 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Post Edited: 01.07.2011 @ 14:38 PM by hrat Cheers. I'll give it another go in a couple of weeks. Stiff again today; I don't think I ever have been this bad for this long. Need to start eating properly again. Todays session; push press 40 5x1 Unracked 42.5, I think I could press it but can't keep chest up properly. strict press 27.5 1x5 row from floor 40 1x5, 42.5 2x5 chins in various rests, 4,3,2 5-aside footy against some quick little buggers. Fun, but all the showy stuff was pretty irritating. Upper back seems my big weakness ATM, caving on squats and collapsing a bit with the push-press-rack posn. Trying rows but not sure they're heavy enough. Might try some heavy front squatting on Thursdays. | ||
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