RAAAW work

Trying to perfect technique, work on weakpoints, and build something that is non-existent (benchpress)

*We were back in the shed today. Missing DJ shed beats, but had a quick day with Stacey and Tom.


Squat
70 x 5
100 x 5
110 x 5
120 x 5
100 x 9
107.5 x 10
115 x 8
90 x 5


Bench. - I did a closegrip bench on monday and was still sore.

50 x 8
57.5 x 8
65 x 8
67.5 x 7
55 x 8 x 4   varied grip

Conv deadlift + straps

105 x 5
125 x 5
135 x 5
142.5 x 4

Nationals/Training Update

Lifting @ Nationals

Warmups felt alright for squats, but because of being rushed we dropped my opener to 220 to make sure I would hit it.

220 - 230 - 242.5 PR  3rd attempt squat didnt feel like a 100% max for once.

Warmups for bench felt off, Went up to 110 in the backroom for a hard single.  Dropped opener to 100.

100-107.5-110     110 was my best attempt.

Deadlifts.   Used my 32 squat suit to pull in.

215 -220 PR - 225 miss.


20kg PR total. I am satisfied for now, but still have major gains I want to make.



First Training Day post meet. April 21st 2012

Squat
135 x 8
185 x 8
225 x 5
275 x 3
135 x 8 x 2
95 x 8 x 2 Front squat

Some Leg curls and extensions which completly killed my walking ability.

Chinups 6 x 4

DB Press  25 x 8, 40 x 8, 50 x 8

Rows and Facepulls

Conv deadlift 135 x 5, 225 x 5, 295 x 1

I have slacked on my Blog updates, but now that training will be interesting again I will come out of blogging retirement.

Training in the past week

Wednesday March 6th

Squat
70 x 5
100 x 5
120 x 5
140 x 3
160 x 1Belt
175 x 4Wraps
180 x 4
185 x 2
190 x 2

Bench
60 x 5
70 x 5
80 x 5
85 x 3
87.5 x 3
90 x 3
92.5 x 3

Deadlifts
125x 3
145 x 3
175 x 3
190 x 1
205 x 2 Straps up
215 x 2



Sunday March 11th

Clocks went ahead last night so we lost an hours sleep.

Squats
70 x 5
100 x 5
120 x 3
140 x 3
160 x 1 Belt
175 x 3 Wraps
185 x 3
200 x 2 Straps down
212.5 x 2
225 x 1 Straps up

Squats in the suit werent perfect.  Too much hesitation.

Bench
60 x 5
70 x 5
80 x 3
87.5 x 3
95 x 1
100 x 1 2bd
105 x 1 1 bd
110 x 1 chest
115 x 1
120 x 1 Miss

Deadlifts
125 x 3
145 x 3
175 x 1

Saturday, March 3rd

Worked a hard weeks work, and worked in the morning before training. I had no idea how training would go but things seemed to stay glued together for another day.

Squat
70 x 5
100 x 5
120 x 5
140 x 3
160 x 1Belt
175 x 4Wraps
185 x 3
197.5 x 2
210 x 2 PR.    Parallel, Grinder, Max. But Im happy to have the weight on my back.   Easily satisfied?

Bench
60 x 5
70 x 5
80 x 3
87.5 x 2
95 x 1
100 x 1 2bd shirt
105 x 1 2bd
110 x 1 2bd
Where art thou bench?

Deadlifts
125 x 3
145 x 3
175 x 1  shut things down.

Wednesday Feb 29th

Back in the shed for some training.   6 weeks out from nationals. Crunch time.

Squats
70 x 5
100 x 5
120 x 3
145 x 3
160 x 1 Belt
170 x 4 Wraps
175 x 4
180 x 4

Added a rep to the squats from last week, and had some better speed.


Bench
60 x 5
70 x 5
77.5 x 5
82.5 x 3
85 x 3
87.5 x 3
90 x 3
All reps paused, Pr-ish for the 90 x 3

Deadlifts
125 x 5
145 x 5
170 x 3
180 x 3
190 x 3
200 x 1
210 x 1

Sunday Morning @ Global

Nationals is coming quick.

Squats felt smooth today.   Im not squatting as heavy as I did leading into last years nationals, But I feel like there's better speed on the weights Im doing now.

70 x 5
100 x 5
120 x 5
140 x 4
160 x 1 Belt
170 x 4 Wraps
180 x 3
190 x 3
200 x 1


Bench
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
97.5 x 1
100 x 2 Loose shirt
105 x 2

Deadlift
125 x 3
145 x 3
175 x 1

Training. ~ 7 weeks out

Sunday @ Goodlaugh
Back + Bicep work.
Squat
135 x 5
225 x 5
275 x 3
295 x 1
315 x 1
225 x 5 paused
All in a mirror, got to see what I was doing wrong technique wise.

Tuesday In the shed
Close-grip
40 x 10
50 x 8
60 x 6
70 x 4
80 x 2
60 x 20  Pinkies on rings


Wednesday @ global with Granville.  No huge numbers tonight, but one of those solid workouts that are important along the way.

Lower back was a little tired tonight, Found it tough staying tight below parallel.

70 x 5
100 x 5
120 x 5
140 x 3
160 x 1 Belt 
170 x 3 Wraps
175 x 3
180 x 3

Bench ( All paused)
70 x 5
75 x 5
77.5 x 5
80 x 5
82.5 x 5
85 x 5

Deadlifts
125 x 5
145 x 5
175 x 3
182.5 x 3
190 x 3
197.5 x 3
205 x 1