Treadmill: 10mins
Squats: warmups, 155x5, 167.5x3, 180x2, 157.5x5, 170x3, 182.5x2
Step ups: 0x8, 10x8, 30x8x3
Leg curls, stretching
Notes
Pretty eh day. Back is tired, and I slept like shit. But done.
Friday, November 30, 2018
Wednesday, November 28, 2018
Wednesday 28th November 2018
Treadmill: 10mins
Warmups
Bench: warmups, 150x5, 162.5x3, 175x2, 152.5x5, 165x3, 177.5x2
Incline bench: 60x8, 80x8, 90x8, 100x8
Rows: 60x8, 80x8, 100x6, 80x8
Pulldowns, hammer curls, pushdowns
Notes
First real session back, felt pretty good all up.
Warmups
Bench: warmups, 150x5, 162.5x3, 175x2, 152.5x5, 165x3, 177.5x2
Incline bench: 60x8, 80x8, 90x8, 100x8
Rows: 60x8, 80x8, 100x6, 80x8
Pulldowns, hammer curls, pushdowns
Notes
First real session back, felt pretty good all up.
Monday, November 26, 2018
Monday 26th November 2018
Treadmill: 12mins
Sumo deadlift (off plates): warmups, 150x5, 165x3, 180x2, 160x5, 175x3, 190x2
Good mornings: 60x8x3, 80x8
Back extensions, leg curls, hip thrust (derp)
Notes
First of my play sessions for the rest of the year. Felt hard for the first round, but got better. Started ordering equipment for my home gym, thanks NZ BlackFriday sales. Slowly purchasing things until my gym membership runs out in April.
Sumo deadlift (off plates): warmups, 150x5, 165x3, 180x2, 160x5, 175x3, 190x2
Good mornings: 60x8x3, 80x8
Back extensions, leg curls, hip thrust (derp)
Notes
First of my play sessions for the rest of the year. Felt hard for the first round, but got better. Started ordering equipment for my home gym, thanks NZ BlackFriday sales. Slowly purchasing things until my gym membership runs out in April.
Friday 23rd November 2018
Treadmill: 10mins
Warmups,
Bench (feetup): warmups, 100x8x2, 140x8, 100x8
Seated shoulder press: warmups, up to 70x8
Pulldowns, Side raises, rear delts
Xtrainer: 10mins
Notes
Stupid watch went flat half way through day so had to do more walking at night to ensure i closed the stupid Apple rings...
Warmups,
Bench (feetup): warmups, 100x8x2, 140x8, 100x8
Seated shoulder press: warmups, up to 70x8
Pulldowns, Side raises, rear delts
Xtrainer: 10mins
Notes
Stupid watch went flat half way through day so had to do more walking at night to ensure i closed the stupid Apple rings...
Wednesday, November 21, 2018
Wednesday 21st November 2018
Treadmill: 10mins
Squats: warmups, 100x8x2, 140x8, 100x8
Stepups: BWx8, 10x8, 15x8
Adductor work, Leg curls, pulldown abs, twist abs
Treadmill: 12.5mins
Notes
Feeling it now, but felt pretty reasonable during it.
Squats: warmups, 100x8x2, 140x8, 100x8
Stepups: BWx8, 10x8, 15x8
Adductor work, Leg curls, pulldown abs, twist abs
Treadmill: 12.5mins
Notes
Feeling it now, but felt pretty reasonable during it.
Monday, November 19, 2018
Central Districts Powerlifting Association Hawkes Bay Powerlifting Championships 2018, A W Parsons Indoor Pool Complex, Waipukurau
Meet day
CDPA Hawkes Bay Champs 2018Hawkes Bay Championships, Waipukurau
Weighed in at 119.1kg, so~ 120kg class and M1 of course (old and fat)
Meet was 30+ people, so split into three groups and it all ran as a single session so was a long day. I was in the third group, so had plenty of time to rehydrate did a slow long warmup, felt reasonable. Squats went ok
Attempt 1: 175x1 - easy, apparently to depth
Attempt 2: 190x1 - also comfortable, felt a little wobbly on the platform really (carpet?)
Attempt 3: 200x1 - also good, potentially 10kg more, but followed the plan
Bench felt good during early warmup, but felt sore across shoulders from about 100kg upwards. Liniment, pain killers and stuff onwards.
Attempt 1: 175x1 - easy
Attempt 2: 187.5x1 - comfortable
Attempt 3: 195x1 - more effort, but done, could feel butt moving but didn't raise (unofficial CDPA record)
Finally, deadlift, warmup felt good. Decided to up the loads slightly.
Attempt 1: 190x1 - easy
Attempt 2: 212.5x1 - a bit more work but easy enough
Attempt 3: 227.5x0 - my only miss for the day, was nervous about the hook grip, so got it up easily and then stumbled at the top. Most weight I have hook gripped. Only time I have competed doing sumo deadlifts.
Total: 607.5
Not my best total, but only M1 total to date. A good starting point. Now the local association is debating moving from the International Powerlifting Federation to the World Powerlifting NZ. A number of the top NZ lifters have gone across already. Never mind the fun lawsuit that has happened against the IPF, that appears to have some potentially significant outcomes still to happen.
CDPA Hawkes Bay Champs 2018Hawkes Bay Championships, Waipukurau
Weighed in at 119.1kg, so~ 120kg class and M1 of course (old and fat)
Meet was 30+ people, so split into three groups and it all ran as a single session so was a long day. I was in the third group, so had plenty of time to rehydrate did a slow long warmup, felt reasonable. Squats went ok
Attempt 1: 175x1 - easy, apparently to depth
Attempt 2: 190x1 - also comfortable, felt a little wobbly on the platform really (carpet?)
Attempt 3: 200x1 - also good, potentially 10kg more, but followed the plan
Bench felt good during early warmup, but felt sore across shoulders from about 100kg upwards. Liniment, pain killers and stuff onwards.
Attempt 1: 175x1 - easy
Attempt 2: 187.5x1 - comfortable
Attempt 3: 195x1 - more effort, but done, could feel butt moving but didn't raise (unofficial CDPA record)
Finally, deadlift, warmup felt good. Decided to up the loads slightly.
Attempt 1: 190x1 - easy
Attempt 2: 212.5x1 - a bit more work but easy enough
Attempt 3: 227.5x0 - my only miss for the day, was nervous about the hook grip, so got it up easily and then stumbled at the top. Most weight I have hook gripped. Only time I have competed doing sumo deadlifts.
Total: 607.5
Not my best total, but only M1 total to date. A good starting point. Now the local association is debating moving from the International Powerlifting Federation to the World Powerlifting NZ. A number of the top NZ lifters have gone across already. Never mind the fun lawsuit that has happened against the IPF, that appears to have some potentially significant outcomes still to happen.
Wednesday 14th November 2018
Warmups
Bench: warmups, 112.5x4x2, 135x3, 157.5x2, 180x1, 167.5x2, 157.5x3, 135x4, 112.5x4
Notes
Not feeling great, but three more days before meet so sleep and stuff.
Bench: warmups, 112.5x4x2, 135x3, 157.5x2, 180x1, 167.5x2, 157.5x3, 135x4, 112.5x4
Notes
Not feeling great, but three more days before meet so sleep and stuff.
Monday, November 12, 2018
Monday 12th November 2018
Warmups
Bench: warmups, 112.5x6, 135x4x2, 157.5x3, 180x2x2, 190x1x2
Squats: 60x3x2, 100x3x3
Bench: warmups, 122.5x4x3, 145x4, 167.5x3x2
Deadlift: 60x3x3, 100x1, 140x1x2, 100x1, 60x1
Flyes/stretch
Notes
Everything was ok. Still slightly sore, just not recovering as well as I would like. Will adjust diet more after this week as I want to make weight - will be doing a modest water cut. Lower volume due to competition on Saturday, but not really 'peaking' for it. This was the last squat/deadlift, but then doing two more benches before then.
Plan for the day is to open at 170 squat, 175 bench and 180 deadlift. Nothing too difficult.
Bench: warmups, 112.5x6, 135x4x2, 157.5x3, 180x2x2, 190x1x2
Squats: 60x3x2, 100x3x3
Bench: warmups, 122.5x4x3, 145x4, 167.5x3x2
Deadlift: 60x3x3, 100x1, 140x1x2, 100x1, 60x1
Flyes/stretch
Notes
Everything was ok. Still slightly sore, just not recovering as well as I would like. Will adjust diet more after this week as I want to make weight - will be doing a modest water cut. Lower volume due to competition on Saturday, but not really 'peaking' for it. This was the last squat/deadlift, but then doing two more benches before then.
Plan for the day is to open at 170 squat, 175 bench and 180 deadlift. Nothing too difficult.
Friday, November 9, 2018
Friday 9th November 2018
Treadmill: 10mins
Warmups
Pin press paused: warmups, 105x5x2, 127.5x4x2, 150x3x2, 172.5x3x2, 170x3x3
Paused squats: 60x3x2, 100x3x3
Bench: warmups, 122.5x5, 145x4, 167.5x3x5
Flyes
Notes
Ok day, rather tired and overjudged the pin press, but ok. Good bench afterwards while fatigued.
Warmups
Pin press paused: warmups, 105x5x2, 127.5x4x2, 150x3x2, 172.5x3x2, 170x3x3
Paused squats: 60x3x2, 100x3x3
Bench: warmups, 122.5x5, 145x4, 167.5x3x5
Flyes
Notes
Ok day, rather tired and overjudged the pin press, but ok. Good bench afterwards while fatigued.
Wednesday, November 7, 2018
Wednesday 7th November 2018
Warmups
Bench: warmups, 112.5x6, 135x5, 157.5x4, 167.5x3x2, 180x2x2, 167.5x3x2, 157.5x4x2, 145x6, 135x8, 112.5x10
Sumo deadlifts: warmups, 170x1, 180x1, 190x1, 177.5x1, 187.5x1, 197.5x1
Notes
Session dragged on. I am not recovering from the bench workouts, which I attribute to low carb so I added in a moderate amount this morning to see how it goes.
Monday, November 5, 2018
Monday 5th November 2018
Warmups
Bench: warmups, 112.5x5x2, 135x4x2, 157.5x3x2, 180x3x6
Squat: warmups, 160x1, 170x1, 180x1, 165x1, 175x1, 185x1
Flyes
Notes
Hard work. Still feeling last week, which is not great, but I still got through all of this. I have my competition in two weeks, so will be modifying training around that slightly, but largely its just full steam ahead. I am trying to figure out why I am not turning my increased weight/volume into a decent ROI, i.e. if I am adding 10kg to my work sets, why am I not increasing my 1rm by a similar quantity.
Friday, November 2, 2018
Friday 2nd November 2018
Warmups
Bench: warmups, 110x5x2, 130x4x2, 152.5x3x2, 175x3x3, 185x3, 192.5x2(doh), 180x3x2
Paused squats: warmups, 100x3x3, 125x3, 132.5x3, 140x3
Pulldowns, flyes
Notes
Should used my head really. Erectors were toasted, shoulders/chest tight and sore. Sleep garbage, and a lot on elsewhere, with no real break for the last fortnight. So, I should have just stuck to the work sets but instead the plan was to test a 3RM, but it was not in me today.
Probably need to reassess the plan slightly, and think about what exercises work. I liked pin press, but doesn't expose me to heavier % benching. This cycle was actually not a lot of real bench, but accessories. So next cycle will reassess that. As my work sets are comfortably (7.5kg) higher than when I tripled 190, but I am not getting a matching increase. That could be 1) fatigue/external stress, 2) not working high enough % in actual bench, 3) something else I am not aware of, or 4) a combination of these.
Bench: warmups, 110x5x2, 130x4x2, 152.5x3x2, 175x3x3, 185x3, 192.5x2(doh), 180x3x2
Paused squats: warmups, 100x3x3, 125x3, 132.5x3, 140x3
Pulldowns, flyes
Notes
Should used my head really. Erectors were toasted, shoulders/chest tight and sore. Sleep garbage, and a lot on elsewhere, with no real break for the last fortnight. So, I should have just stuck to the work sets but instead the plan was to test a 3RM, but it was not in me today.
Probably need to reassess the plan slightly, and think about what exercises work. I liked pin press, but doesn't expose me to heavier % benching. This cycle was actually not a lot of real bench, but accessories. So next cycle will reassess that. As my work sets are comfortably (7.5kg) higher than when I tripled 190, but I am not getting a matching increase. That could be 1) fatigue/external stress, 2) not working high enough % in actual bench, 3) something else I am not aware of, or 4) a combination of these.
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