800@100kg RAW (280/170/350)

10 A.M.




1) PAUSE BENCH WITH SS SLEEVES

1x1@60kg
1x1@100kg
1x1@120kg
1x1@130kg
1x1@140kg
1x1@150kg
1x1@160kg (MISS, oh so close)
1x1@130kg (working on staying very tight with no sink)

2) IPF SQUAT (BELTLESS)

1x1@120kg
1x1@140kg
1x1@160kg
1x1@180kg
1x1@210kg (added belt)
1x1@230kg
1x1@250kg (waaaaaay too deep, rounded it up though)
1x1@265kg (MISS)


6 P.M.


1) PAUSE BENCH WITH SS SLEEVES

1x1@100kg
1x1@120kg
1x1@130kg
1x1@140kg
1x2@150kg (MISSED THIRD REP)

2) DEADLIFT (IPF BAR)

1x1@120kg
1x1@220kg
1x1@270kg
1x1@330kg


NOTES;


Good start to the week! 250/150/330 today (730kg) with abit of room to spare on the squat and bench (5-10kg on the squat and 5kg on the bench?). No more deadlifting before comp now. Feeling in pretty good shape now though, pretty sure I could get 350kg to my knees on the IPF bar which means the BPC deadlift bar is gona fly off the floor.

http://youtu.be/oBj6p9sau-4



If anyone would be so kind to show me how to embed video's it would be greatly appreciated!

In between "[ youtube ]" and "[ / youtube ]" with none of the spaces, include the video ID. In this case, that is "oBj6p9sau-4" as follows:

f**king hell.

Cheers John and Sam!

Great pulling there Brad - you really had to work for that one mate!

Squats and bench are looking very solid as well - keep it up mate

Feeling good at the moment and everything is starting to come together. Apart from that 160kg bench haha!

f**king awesome mate. Good to see.

Cheers! Just gota get my squat back and I'll be ready to go 110kg. I've realised its just not going to happen at 100kg, not at 6'1.

8:30 A.M.




1) PAUSE BENCH WITH SS SLEEVES

1x1@60kg
1x1@100kg
1x1@120kg
1x1@130kg
1x1@140kg
1x1@150kg
1x1@160kg (finally)

2) IPF SQUAT (BELTLESS, 2/0/2)

1x3@70kg
1x3@120kg
1x3@140kg
1x3@160kg
1x1@180kg
1x1@200kg



NOTES;


160kg. Better. Took the squat back today, still a few bits to iron out. Feel I'm on to a good one though. May save my next squat session for Friday night now and then go for the 265kg, then I've hit 265/160/330, +5kg on my goals for WSA.

http://www.facebook.com/video/video.php?v=10150247151091498&am...

10 A.M.




1) PAUSE BENCH WITH SS SLEEVES

1x1@60kg
1x1@100kg
1x1@120kg
1x1@140kg
1x1@150kg (ropey)
1x1@162.5kg (MISS, good 2-3s grind at parallel though)
1x3@120kg (no sink press, 1/3/*)

2) IPF SQUAT (BELTLESS)

1x3@70kg
1x3@90kg
1x3@110kg
1x1@130kg
1x1@150kg
1x1@170kg
1x1@190kg
1x1@210kg
1x1@110kg
1x1@115kg
1x1@120kg
1x1@125kg
1x1@130kg
1x1@135kg
1x1@140kg
1x1@145kg
1x1@150kg


NOTES;


A hell of a squat session! Nothing on paper, but I think I've got it sorted! Bench might need alittle taper before I hit 162.5kg, we'll see.

8:30 A.M.




1) PAUSE BENCH WITH SS SLEEVES

1x1@60kg
1x1@100kg
1x1@120kg
1x1@140kg
1x2@152.5kg (missed 3rd)
1x1@140kg (sleeves off, no sink hold and press)

2) IPF SQUAT (BELTLESS)

1x3@70kg
1x3@90kg
1x1@120kg
1x1@140kg
1x1@160kg
1x1@180kg (add belt)
1x1@200kg
1x1@220kg
1x1@240kg (ugliest rep ever, sunk it about 4" past IPF depth, GM'ed up)
1x1@120kg (switch chucks for oly shoes to cut depth)
1x1@140kg
1x1@160kg
1x1@180kg
1x1@200kg
1x1@220kg


NOTES;


Solved my back tightness issue by putting my head up and as a result I'm losing position in the hole by going far too deep. Hopefully flats will sort it.

Just take advantage of that f**k off back strength lad.

8:30 A.M.




1) PAUSE BENCH WITH SS SLEEVES

Worked upto 140kg with a 6s hold off the chest (MISS)

2) IPF SQUAT (BELT ONLY)

1x1@70kg
1x1@120kg
1x1@140kg
1x1@160kg
1x1@180kg
1x1@200kg
1x1@220kg
1x1@240kg
1x1@260kg (MISS, just tired after so many days I think)
1x1@120kg
1x1@140kg
1x1@160kg
1x1@180kg
1x1@200kg
1x1@220kg
1x6@120kg (beltless, focusing on head up)



NOTES;


It's coming together, as I should be tired by now. Time for a taper soon then I should get the numbers I want.