Lol's New HST Log

Thursday 13/10/16
Midday session

Final lifts before meet on Sunday.

LBBS (kg)
60/10, 80/3, 100/1, 120/1, 140/1
150/3 - belted
160/1 - belted

Deficit Sumo DL (kg)
60/10, 110/3, 140/1
170/1 - belted
In O-shoes

Notes
Thought I'd go through my warmup and then a rep or two at ~85%.

@Jester: I hear you. Hardly felt like I'd done anything, so hopefully I'll be fully recovered by Sunday, rather than weaker.
 
Are you doing anything special diet-wise leading up to Sunday?

I'm sure you already know this, but some intelligent handling of carbs on Saturday should help out quite a bit come Sunday.
 
I'm not going to change things up as far as regular my meals go but I'm going to add extra carbs this evening (Friday) and throughout the day on Saturday.
 
Sunday 16/10/16

Devon & Cornwall Open PL Championships

Masters II, 93kg weight class.

Weighed in at 91.4kg at 9:30 am then had breakfast.

Thought lifting was going to kick off at 11am but due to the number of lifters (44), the day was divided into two sessions. 93s were at the start of the second session so I was not scheduled to start until 3pm.

Helped my friend with his lifting in the first session and so by the time my session started I was already feeling half-baked.

I messed up the timing on my squat warmup as I was still helping my young friend with his deads and there was only a short break before my group started. By the time I changed and got ready, I had to rush through my warmup and then get out for my first lift.
I went too low with 150 and did a paused squat. Three whites but only just as I started to move towards the rack just as the ref said rack! I got away with it and got three whites but I had completely forgotten to wait because I was so annoyed with myself for sitting down in the hole. Also, it felt heavier than I thought it should so I put in for 160 instead of my planned 165. 160 was ok. 3 whites. Felt heavy though so I played it safe and put in for 170 instead of 175. It went up just fine so I was kicking myself for not sticking to my plan.

Bench next. Warmup went ok. For my first 110 lift, had a lift off which wasn't great. The spotter took more weight than I would have liked and I lost a bit of back tightness. Still, it went up fine. Put in for 120. Same experience with lift off but I managed to stay tighter. Lowered weight, paused and was so pleased it felt fine that I pressed the bar just as the ref said press. This time I was red lighted. Had a think and decided to put in for 127.5 for my final lift. I just had to make sure I waited for all the refs commands. Also, I was better prepared for the lift-off. Waited for the press command and blasted the bar up. No problem. 127.5 in the bag. Could have made 130. So now I was only 2.5kg down on my target total.

By now, I was feeling quite weary. More caffeine required, in the form of cold coffee (my thermos didn't work) and flat Red Bull. Had a couple of small bananas and a fruity protein bar.
Deadlift warmup went ok.
180 and 190 were fine enough: both three whites. Decided to go for 202.5 to try to reclaim a 500 total. Thankfully, I got it. Three white lights.

With two PRs (paused bench and sumo DL) and a 500 total, I have nothing to complain about.

All in all, a good day's lifting (and it was a full day). It was very well organised and if anyone of you good folks are thinking of doing a meet, I wholeheartedly recommend it.

Here are my lifts:

Squat: 150, 160, 170
Bench: 110, 120F, 127.5
DL: 180, 190, 202.5

Total: 500

Not that it matters, but I ended up as 2nd place Devon lifter and so I now have a little award plaque thingy for my effort.

Thanks to all of you HSTers for your help and support over the previous few months.
 
Something that was also pretty cool was seeing the crazy-strong dude in my weight class (he was actually the lightest 93 lifter at 87kg) who opened with 290 for his deadlift. He then pulled a text-book 310 and narrowly missed 325. He was pulling conventional. Shredded too, so he needs to eat more, add fat and pull more. :)
 
Great job! A 500 total in that weight class is damn good. You thinking of competing again? I imagine you do quite a bit more next time.
 
Someone said to me afterwards that the divisional record for the Masters II squat was 170kg! I had no idea. The guy after me was allowed to lift 171 and got a new record! I dropped my final lift down to 170 to be sure I didn't mess it up but actually 175 would have been ok because 170 went up pretty fast. My best lift in fact. So, if I do this again (and I might), I will have to check on these things first. I had assumed that I would be a merry mile away from any records. Who knew?
 
Great work lol! Your hardwork was rewarded!! What organisation was the comp with, BDFPA or GBPF?

Congratulations again!
 
Sunday 23/10/16
Evening session

Press (kg)
60/1, 65/1, 70/1, 75/1, 77.5/1, 80/0
75/2,1
70/3,4,4

HBBS (kg)
60/15
70/20
80/21

Notes
Haven't decided on a program yet but I wanted to test my press as I know it needs improvement. Pleased I managed 77.5kg (170.5lb). 80kg (176lb) was close.
High-rep high-bar squats for a change. Cardio sorted.
 
Tuesday 25/10/16
Evening session

Bench (kg)
60/10 - paused
60/10
80/19,17

Sumo Deadlift (kg)
70/10, 100/5, 140/5,5
No belt

Notes
High-rep bench to try to help sort my back/shoulder issue.
Got interrupted during deads and then couldn't be bothered to start over.
 
Thursday 27/10/16
Evening session

HBBS (kg)
60/10, 80/10, 90/10
100/15,15,21
O-shoes; sleeves; no belt

Notes
Only had time for a short session.
My aim was to keep reps pumping out without pausing at the top or bottom.
For the third set with 100kg, I decided to keep going after 15 reps but I did pause for breath between the last 6 reps. Got cramp in left forearm too. Awesome quad pump afterwards.
 
Friday 28/10/16
Evening session

Bench Press (kg)
40/10, 60/10, 80/20
90/12,12,11

BOR (kg)
60/15
80/15,15 - straps

Notes
Bought myself a fairly decent bench for not a lot of cash.

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It requires a few mods but it's very sturdy. The bench top is too narrow so I will make one to IPF regulation size. The bar rests are not adjustable and not the right height for me, so I'll have to do a bit of grinding and welding to fix that.
Continuing to work on higher rep sets this evening.
Stupidly, I got pinned under 90kg on my third set of 12, which was an interesting experience. Should have left it at 11 but thought I'd try for the last rep and didn't make it. Thankfully no collars on the bar but rubber bumpers don't slide off as easily as metal plates so had to work the bar down to hips and then sit up. Thankfully it was only 90kg but it felt heavy enough rolling it along my abs. Twit.
Good back pump from the rows.
 
Saturday 29/10/16
Evening session

Sumo DL (kg)
60/10, 110/5, 140/5
160/5 - straps
180/5,5 - belt + straps

Notes
Short session. Two sets of 5 at 180 is my best for a while. I think the last time I was doing sets across at 180 was when I gave myself a hernia. No such problems now but I do still have a right rhomboid/shoulder area issue that deads are definitely aggravating. I guess it's back to the lacrosse ball once again.
 
Monday 31/10/16
Evening session

Paused Bench Press (kg)
60/10, 80/5, 90/5
100/5
105/4,4,4,4,4 - belted

Notes
Spent most of my training time this evening making a replacement bench top to IPF regulation size. I used MDF for the top and some carpet underlay as temporary padding. Then I took it for a spin. At 12" wide, it felt much more supportive than the 10" wide top supplied.
I was careful to keep a rep in the tank for all sets at 105 as I didn't want to get stuck with the bar on my chest again. Hence, sets of 4 reps rather than 5 reps.
I warm up my shoulders really well before benching. Right upper-back/shoulder still not right but no worse after this session.
 
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