Discussion in 'Training Logs' started by Browner, Jun 27, 2017.
How did it go at the meet?
So had my meet on Saturday and went ok(ish)
Weighed in at 103kg.
Opener - 180kg - Good lift
set my opener pretty low just wanted to get a score on the board. Miss timed the warm ups as so didnt get time to hit my last warm up of 160kg so had to jump from a warm up lift of 140kg to my opener. Felt heavy on my back because of that but hit it comfortably with 2/3 white lights. The side referee gave me a red flag for depth which I thought was pretty harsh but luckily got the 2/3 white lights for a good lift
2nd Attempt - 192kg - Good Lift
Jumped up to 192.5kg and felt great unracking and felt easier than the the opener. 3 white lights no drama.
3rd Attempt - 205kg - Good Lift (meet PR)
Again hit this pretty comfortably. Looking back at the bar speed I could probably had a few kg's left in me. 3 white lights
Opener - 140kg -Good lift
No drama, felt smooth and easy. Again this was a conservative opening attempt. 3 white lights
2nd Attempt - 152.5kg Good lift
Again felt pretty smooth no drama 3 white lights
3rd Attempt - - 157.5kg (PR Attempt) - Fail
Hips were cramping on the set up so I couldn't get tight in my set up and couldn't utilize leg drive as well as I wanted. It was fast of the chest, but couldnt get past the sticking point.
Opener - 220kg - Good Lift
Again I went super conservative with my opener and it flew up. 3 White lights
2nd Attempt - 235kg - Good Lift
First attempt felt so good I jumped up to 235kg. In hindsight this is what I should have opened with. 3 white lights
3rd Attempt - 250kg (Equal PR Attempt) - Fail
Given how fast the 2nd attempt went up I thought I would be ok to take the 15kg jump. I didn get as tight in my set up as I should of, and as a result it came off the floor ok, but tweaked my back just as it got to my knees. In hindsight 15 kg was just to big a jump. On another day I might have been able to grind it out.
So I finished with a total of 592.5kg, didn't place and didnt qualify for Nationals next year, but after everything that has happened these past few months it was great to be out on the platform and meet some great people on the day.
Here are all the attempts from the day;
I gave it my best shot, I tried to leave nothing in the tank and that is all anyone can do. Time for a deload week then get back on it.
Deload week - Day 1
High Bar Squats
120kg x8x3 @4-5rpe
70kg x10x3 @4-5rpe
Ah good on ya mate well done, awesome effort and that you could still get out there, great experience it'd be for sure
Deload week Day - 2
Pause High Bar Squats
170kg x 1 (x2)
120kg x 10 (x2)
60kg x5 (x3)
Deload Week Day - 3
145kg x6 (x3)
107.5kg x6 (x3)
50kg x10 (x1)
Single Arm DB Row
40kg x12 (x2)
Next competition planned is for 14th April 2018 so my plan when I finish my deload this week is;
Momentum is rolling out in the next month...
I'll have a look when it comes out. I struggled with the last one, almost didn't make it to the end, had tendonitis in pretty much every joint lol!
I still think his 4x per week is the best they’ve done
Was that the one c ouple of years ago when you squat bench and deadlift everyday?
Yep. About 12-20 reps per big three lift per day, +assistance and a few random accessories thrown in.
I thought some of the minor inclusions were pointless; I.e two weeks of rack pulls 1-2 times each week, but the core premise is the truth for me at least; frequency builds strength.
I remember seeing it now but never ran it. Was to concious of not having enough time to complete the sessions. Problems with training before work!
Give it a shot. I’d cut out a few things but it’s pretty solid. And the rest periods aren’t that high because the %s in use are much lower.
Last Deload Day
200kg x5 @7
170kg x5 (x2
30kg x12 (x2)
DB Bicep Curl
20kg x10 (x3)
i'll have a good look over it and think about it.
In other news my new belt has just been delivered. I had out grown my strengthshop 13mm lever belt. was just too tight even on the loosest setting so I have gone for a single prong inzer belt.
First session post deload
170kg x3 @6
170kg x3 @6
170kg x3 @7
145kg x1 @9
122.5kg x5 @7
122.5kg x5 @7
122.5kg x5 @8
Bodyweight x5 (x3)
227.5kg x1 @8
200kg x3x3 @6
122.5kg x3x5 @6-7rpe
70kg x5x3 @7
22/11/17 - Light training day
155kg x5 @5
190kg x3x3 @n/a
TnG Bench Press
127.5kg x5x3 @7rpe
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