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Goals raw squat 205kg bench 155kg deadlift 240kg total 600kg at M2 93kg
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| ChrisCooper |  | ... | 07-06-2012 @ 13:28 |
 Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | dr_hazbun said:Drove past your training centre today mate. Was tempted to pop in for a heavy bench session as had some shorts and a vest in the boot (and probably some old wrist wraps too! - always ready to bench me!!) but then the gym would probably have been shut. Training looks good. You're always welcome but we powerlifters only train in the gym tue and thurs nights and Sunday mornings - rest of the time it full of rowers! We do have a nice competition bench and eleiko weights if you fancy benching! | ||
| ChrisCooper | | ... | 07-06-2012 @ 13:38 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Last sun - no-one down so raw bench work:- warm up then 5x5x4x4x3x135kg one rep better than last time! Tue Squat raw (following 6 mile hill walk and one tiny sandwich for lunch lol!) 8x60 8x90 6x110 4x130 2x150 inzer max suit on 2x170 1x190 1x205 1x215 felt so much better/supportive than centurion and yes I know it shouldnt!. Tired after walk so tried some one third squats (10 holes on rack) to work my weak lockout 3x230 3x245 3x260 1x270 all good strong walkouts and down to bars. More there but first time I have tried this - hopefully will make my 235 comp squat target for european masters feel light in comparison. Enough for today big bench session thursday | ||
| ChrisCooper | | ... | 07-06-2012 @ 22:48 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Post Edited: 09.06.2012 @ 14:30 PM by ChrisCooper Thurs bench8x60 8x90 6x110 4x120 2x130 1x 135 all raw then 46 used super katana on 4x150 3 board 2x160 off 2 boards - no spring duff shirt but worth a try, normal 46 katana on 1x160 off 3 board 1x70 off 2 board 1x180 off 1 board 1x180 to chest - just failed to lockout but would have been a PB Will get it when fresh. At least i now know shirt will touch chest. Pack it away now until 2 weeks before comp. Lockout work with spare 46 katana til then. Close grip raw 5x100 5x110 5x120 2x130 not bad. Need to knuckle down now for last 6 weeks.... | ||
| ChrisCooper | | ... | 08-06-2012 @ 18:37 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Friday deads 5x100 5x130 4x150 3x170 1x190 3x203.75 (205 misload!) 1x207.5 (2nd one wouldnt come off floor!) Not great but clearly tired 8x2x150 speed work | ||
| ChrisCooper | | ... | 10-06-2012 @ 20:13 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Post Edited: 10.06.2012 @ 20:14 PM by ChrisCooper Sun benchWarm up raw manyxbar 8x60 8x90 6x110 4x120 2x130 1x135 46 katana on 3x155 to 3 board 2x165 to 2board 1x172.5 to 1 board 177.5 to chest PB 182.5 to chest PB again tho not pretty! Good confidence builder. I can get back to some some solid work knowing shirt will work for me at euros! Weighted dips 8xbwt 5x20 5x40 5x52.5 3x65 | ||
| ChrisCooper | | ... | 15-06-2012 @ 22:18 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Tues Squat raw 8x bar 8x60 8x90 stopped twisted knee hurts best leave it bench raw 8xbar 8x60 8x90 8x110 4x120 3x130 3x135 still sore from sun call it a day! Thurs Raw bench Warm up then 5x4x4x4x3x135kg thats more like it! Deadlifts raw 5x70 5x140 4x170 2x185 1x195 3x205 3x210 3x215 PB triples confidence back! | ||
| ChrisCooper | | ... | 15-06-2012 @ 23:06 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Post Edited: 15.06.2012 @ 23:20 PM by ChrisCooper FridayRaw squat to test twisted knee 8x bar 8x60 8x90 8x110 6x130 4x150 1x170 solid session tentative but unscathed. Should be back to full training by next Tue | ||
| ChrisCooper | | ... | 17-06-2012 @ 14:06 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Post Edited: 17.06.2012 @ 14:06 PM by ChrisCooper Sundaybench press Raw many x bar 8x60 8x90 8x110 4x125 2x135 Break in spare 46 katana for comp All work off 3 boards 3x155 (shirt not on properly) 3x165 (shirt still needs a good shove on!) 3x170 (thats better) 1x195 then 3x200 PB triple off 3 boards. 1x210 PB single off 3 boards. Eager to try another but need to hold back a bit dont want to burn out before comp. Took it out on weighted dips! Bwtx8 20kgx8 40kgx5 55kgx5 70kgx4 - best for some time Confidence sky high just want to rip weights apart lol! | ||
| ChrisCooper | | ... | 20-06-2012 @ 20:19 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Mon 5000m ergo 20 min crosstrainer Tue Squat manyxbar 8x60 8x90 5x110 4x130 2x150 suit and wraps on 2x170 3x190 1x200 1x210 tired prob due to dieting down to weight but better now than competition week Bench 6x60 6x90 6x90 speed work Home to watch footy | ||
| ChrisCooper | | ... | 20-06-2012 @ 20:20 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | 5000m ergo 10 min fast crosstrainer | ||
| ChrisCooper | | ... | 21-06-2012 @ 23:19 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Post Edited: 26.06.2012 @ 08:20 AM by ChrisCooper ThursBenchpress manyxbar 2x8x60 8x90 6x119 4x122.5 2x135 spare katana on to continue breaking in to 2 boards - 2.5 inches 3 boards 3x155 2x165 2 boards 1x175 (fail - off line) 1x175 1x180 1x190 1x200(fail) - call it a day there. Back to main shirt sunday practice comp warm up and lifts. Deadlifts 5x70 4x120 3x160 2z180 1x200 raw good speed on lighter ones. suit on 1x210 easy 1x225 easy 1x235 up after second attempt. Not bad for first time in suit since last comp. 240 next session hopefully and more when fresh! | ||
| ChrisCooper | | ... | 22-06-2012 @ 14:05 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Post Edited: 22.06.2012 @ 18:01 PM by ChrisCooper Fri5000m ergo ave 2:15.9/500m 1 0mins crosstrainer Rack deadlifts(just below knee) 5x100 3x140 3x180 3x220 2x240 1x255 1x270fail speed work 5x160 2x3x180 then 3x180 standing on boards (effectively threequarter deadlift) Lots of strong quick supplementary work. Grip solid even on larger rack lifts. | ||
| ChrisCooper | | ... | 24-06-2012 @ 17:48 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Sunday Bench Manyxbar 8x60 6x90 5x110 3x125 2x135 comp shirt on with emphasis on getting to chest above sternum (legal in other words!) 2 board 3x155 1 board 2x165 chest 1x170 fail 1x175 fail 1x170 fail - for some reason just couldnt hit the sweet spot today nothing would even come off chest! Must be knackered as 2 weeks ago managed a 182.5 off chest! Put it down as just one of those days. 3 or 4 shirted sessions left to get it sorted! Losing another couple of kilos bodyweight will help to ease it in to chest hopefully... down to 95.8kg today. 94.5 by next sunday would be nice! close grip 6x100 5x110 5x120 1x130 definitely wacked! | ||
| ChrisCooper | | ... | 26-06-2012 @ 22:16 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Post Edited: 26.06.2012 @ 22:22 PM by ChrisCooper Tuesday 95.3kg still well hydratedHeavy squats Raw manyxbar 8x60 8x90 5x110 3x130 2x150 suit and wraps on 2x170 1x190 1x205 1x215 1x225 Equal PB Half squats (9 holes from bottom of rack) 3x235 3x245 2x255 Back on form again thank God! Knee niggle disappeared once I had warmed up. Just need a good bench session thursday and confidence will be back. | ||
| ChrisCooper | | ... | 28-06-2012 @ 22:50 |
Member 2891, 183 posts SQ 212.5, BP 160, DL 240612.5 kgs @ 102.4kgs UnEq | Post Edited: 28.06.2012 @ 22:58 PM by ChrisCooper 95.1kgBench raw manyxbar 8x60 8x90 6x110 4x125 2x135 46 katana on. 3x155 on 2 board 2x160 on 1 board 1x165 on half inch board fail! 1x170 chest fail 1x177.5 chest fail shirt despite being rammed on just locking up and forcing me off line!. Crazy when a couple of weeks ago I got a 177 and 182 off the chest. Measured chest - has increased to 49 inches from 48 a few weeks ago. Clearly have outgrown shirt with all the heavy board work! Damn 3 weeks to go and I will have to break in another shirt!!!! Spose I have to look on the positive side that I should be stronger. Have a new Fury 46 which might stretch more being thinner material. Give it a go next Sunday! Effing equipped gear never simple!!! Deadlifts Raw 6x70 5x120 3x150 2x170 1x190 suit on 1x205 1x215 1x227.5 1x240 Over the moon with that especially after such a s**t bench session and no zip in legs after Tuesday's heavy squats. Every cloud has a silver lining.... | ||