Moving onward to 700+ RAW
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| Skip |  | ... | 07-12-2011 @ 20:31 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Little video from Last weekends comp! | ||
| jt | | ... | 07-12-2011 @ 22:15 |
 old age traveller Member 332, 7867 posts | nice form on your lifts good vid guest starring "the thumb" and fat pete are you sure it was a gbpf comp? i thought ref's affiliated to the ipf had to adhere to a strict dress code dark slacks tie white shirt and navy blazer!!! | ||
| ursus | | ... | 07-12-2011 @ 22:46 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | Great comp lifts Skip, unlucky on the last dead mate | ||
| Skip | | ... | 08-12-2011 @ 13:09 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | jt said:nice form on your lifts good vid guest starring "the thumb" and fat pete are you sure it was a gbpf comp? i thought ref's affiliated to the ipf had to adhere to a strict dress code dark slacks tie white shirt and navy blazer!!! Thanks JT. I think some of the refs were abit rogue at this comp, though their judging was impeccable as always! ursus said:Great comp lifts Skip, unlucky on the last dead mate Thanks J, thought ide tickle the 600lber! | ||
| Skip | | ... | 08-12-2011 @ 13:32 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Wednesday 7th 14" Box Sq 60 2x3 100 x3 140 x1 175 2x3 - default PB. Probably abit too much for the first session back, tech was abit off, but still relatively easy. Bench 60 x5 90 x3 115 x5 PB 120 x3 100 x10 All benching was solid, no grinders. Deadlift 60 x2 100 x2 140 x2 180 x2 220 x1 245 x2 - PB (Current 1RM for a double!) Big pull coming off the floor in just over 2 weeks time!! 140 x1 190 x15 in 75 seconds. Assistance Seated Shoulder Press 24 2x8 Standing SA DB Strict Press 20 2x10 (R/L) Incline Elbows In Triceps 14 2x8 Flat Palms in Triceps 14 2x10 DB Row 47.5 2x12 (R/L) Reverse Fly 10 2x10 Pull Ups 5,5,4,3  Leg Raises 3x8,8,8 Standing EZ Curls 28 x10, 38 2x10 Concept 2 Row 1000M in 3.16.8 Done and dusted! Row was alot harder than I thought, started off too quickly and pace slowed alot towards the end, would like under 3.10 for 1000M (number pluckin'ell!) | ||
| Skip | | ... | 12-12-2011 @ 15:17 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Weekends Training; Friday 9th Eq Squat Suit on from the start, all straps down. 70 x3 120 x3 170 x3 200 x1 (Wraps) 230 x1 (Wraps) 250 x1 (Wraps) - HIGH as f**k, just didnt have the confidence to get down with it, felt heavy! 250 x1 (Wraps) - PB! Got a bit more confidence and sunk it. Called by John so counting this bad boy as my first Eq Squat PB! Happy 2" Deficits 70 2x2 120 x2 170 x2 200 x1 230 x3 - PB. Solid lifts, not a grinder at the top like im used to! Another 5Kg in there i recon for next time Oly Squats No belt on any of the squats 70 x3 100 x3 130 x3 150 x3 - PB 100 x20 GHR SSW/ DB Biceps BW 3x10 20 3x10 Done! "Events" at JTs Went out on Friday night to the Students Union, coupled with 2 days of 4 hours sleep. Not a good mix. Some poor events to follow; Log Worked up to 77 3x1 push press Axle Worked up to 89 for a push press, then an easy 69 3x5 PP Doomsday DB Played around with the tech of this; correct placement and balance is essential i think! Nothing special, 44 x4 (r) 44 x2 (l) and lots of work on 34 (R/L) Stones This made the session worth while! 105 2x2 105 x6 in 75 seconds 120 x1 - PB 120 x2 - PB 105 x 6 in 71 seconds. Need to find 4 more reps before Midlands! Lots of food and sleep followed! | ||
| Skip | | New Programme.... | 12-12-2011 @ 21:45 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | After working for just under a year with doing all 3 core lifts 3 times a week, its time to change things up abit, mainly because I want to take the SM a lot more seriously now in prep for Midlands U105 April next year. Also am getting in equipment so a lot more taxing on the body and need time to get used to it all (prep for the British Juniors March time 2012) Monday: ME Lower Tuesday: ME Upper Wednesday: Lower Thursday: Upper Friday: Rest Saturday: SM Events Sunday: Rest Working towards some nice numbers for April in the Eq, hopefully things will go well! | ||
| Flash | | ... | 12-12-2011 @ 22:07 |
 King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Post Edited: 12.12.2011 @ 22:08 PM by Flash Skip said:After working for just under a year with doing all 3 core lifts 3 times a week, its time to change things up abit, mainly because I want to take the SM a lot more seriously now in prep for Midlands U105 April next year. Also am getting in equipment so a lot more taxing on the body and need time to get used to it all (prep for the British Juniors March time 2012) Monday: ME Lower Tuesday: ME Upper Wednesday: Lower Thursday: Upper Friday: Rest Saturday: SM Events Sunday: Rest Working towards some nice numbers for April in the Eq, hopefully things will go well! WESTSIIIIIIIIIIDE! | ||
| Skip | | Day 1 | 12-12-2011 @ 22:13 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | The above being said about the days...Had to mix things up because using a bench shirt for the first time so needed a bit of coaching from the Hamson himself. Monday 12th December Bench 60 x5,3 100 x2 Shirt on; 120 x2 2Board (touch second) 140 x1 2Board 160 xF 2Board - Didn't have the right line. 160 x1 2Board - Default PB 160 2x1 1Board - Default PB 160 2xf Chest - Not today, first failed due to touching too low then pressin out in front of me, second failed, didnt quite touch either. Think it was bit ambitious working down to the chest for a first session. Will stick to the board for a few weeks (as planned) Close Grip 60 x5 90 x5 105 3x5 - PB? 75 x10 80 x10 BTN Strict Press 40 4x10, 1x9(1) Tricep Assistance Incline Elbows in Triceps 12 2x10 Flat Palms in Triceps 12 x10, 15 2x10 BW Dips 2x10 (Happy with these tbh!) DA Banded Pull Downs (Blue Band) 2x10 SA Banded Pull Down (Blue Band) 2x8 (R/L) Press Ups Bwx10, 15x10, 20x8, 25x7, 20x12 SA Cable Pull Downs 22.5 2x8 TBar DA Push Downs 14 2x10 FIN! Happy with the singles on the 1Board. When i get the right line it flows up VERY easily, jus need to learn what that line is (try not to tuck as much as i do with my RAW stuff cos i end up touchin too low.) Assistance was tough, today was pretty much a tricep day! Enjoyed Day 1 though  Alot of hard work to come, but will be worth it! | ||
| Skip | | ... | 12-12-2011 @ 22:14 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Flash said: WESTSIIIIIIIIIIDE!  | ||
| massive | | ... | 13-12-2011 @ 16:53 |
Member 437, 52 posts SQ 341, BP 250, DL 300891.0 kgs @ 98kgs Eq | good effort for first time in shirt mate! u sure u did all that assistance? i'm sure you just walked around for an hour after benching talking about food! | ||
| Skip | | Day 2 | 13-12-2011 @ 21:19 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Tuesday 13th Nothing unusual today. Felt alright, need to get a bit more food in me during the days. diets taken a bit of a hit because I've been so busy (women!) Now i have my priorities sorted (no more women!) training can come back on track Squat 60 x5,3 100 x2 140 x2 160 x2 190 x2 (wraps) 205 x2 (wraps) - PB. Comfy squat, bit more in there for next time! RAW 14" Box Sq 60 x3 100 x3 140 x1 155 3x5 - fine. Legs were really feeling it after the free squats!! Lockout Blocks Lockout is my massive weak link, so starting to address that now 70 x3 110 x3 150 x3 Hook 190 x3 Hook 230 3x5 Mixed I dislike blocks...will stick with em tho! SLDL 70 x10 100 3x10 - Ensuring my backs straight and keeping solid form. Weight was easy. Reverse Hypers - New Exercise 30 5x10 GHR BW 4x10 Decline Abs 10 3x10 (30s Rest) Enjoyed today, about 2hrs 15mins. Will stick on the box squat weight for awhile untill im happy with the form. Got some vids which il put up at the end of the week. | ||
| Skip | | ... | 13-12-2011 @ 21:20 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | massive said:good effort for first time in shirt mate! u sure u did all that assistance? i'm sure you just walked around for an hour after benching talking about food! Cheers mate, will keep working it. You must have me mistaken for some one else, my triceps were ruined after the assistance! | ||
| Skip | | Day 3 | 15-12-2011 @ 13:50 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Wednesday 14th Flying solo tonight, dont like it very much. Felt flat and a little annoyed towards the end of the session and was on the war path at work later that night! Strict Press 1st rep cleaned 50 x5 62.5 5x5 Push Press 1st rep cleaned 75 x5 90 x4 - +2 rep PB 80 x5 Tech was off on this, wasnt pressing stright up, was slightly out in front of me = bad. Also need a bigger upper chest to rest the bar on! Feet Up Bench 60 x5 90 x5 100 3x5 Incline Bench 60 x5 85 2x5 70 x10,9 - no spot, no confidence, s**te Upper Back assistance Shrugs 160 5x10 BB Rows 70 4x10 Lat Pull Downs 70 3x10 Done. Missed alot of assistance out due to time issues so was abit bummed. Will try and make up for it tonight/Saturday. Average session. | ||
| Skip | | Day 4, What a difference a day makes... | 15-12-2011 @ 20:37 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Thursday 15th Fricking shattered today, 3 1/2 hours sleep so running on empty (and alot of caffine) today. Still had one of the best sessions ive had in ages; 2" Deficits 70 x3 (Floor) 70 x2 120 x2 170 x2 (DOH) 210 x1 (Mixed) 235 x3 (Mixed) - PB....told you I had another 5kg in there for next time! 250 x1 - Pulling 5kg more than my Floor PB from a deficit = Sick. Big pull in just over a week! Powercleans 60 x2 70 x2 80 x2 90 x2 95 2x1 80 x2 Oly Squat 60 x5 100 x5 135 x5 Assistance Leg Press 100 x10 150 x6 200 5x10 GHR BW 4x10 Reverse Hypers SSW/ Dips 35 3x10 +10 2x10 Hypers were easy..all part of the master plan! Enjoyed today and cut it short to come back and bid on a Bench shirt, which I didn't even win...fuming!!! Got some more video which will be up at the weekend. Sleep tonight, rest day tomorrow then events at the weekend | ||
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