Front squats: some stuff, realised they sucked and did a few back squats
Medium grip bench feet up: warmups, 100x10, 120x10, 140x10
Chins: BWx5x5
Notes
First day doing stuff after meet. Feeling pretty good.
Tuesday, March 26, 2019
Sunday, March 24, 2019
Wellington and Central Powerlifting Association Club Lift 2019, Wai Weight Gym, Masterton
Ok, so competition time.
Last two and a bit weeks of training were spent in hotels across China and Taiwan. Last two weeks of training generally involved a treadmill, a cycle, or sporadically, a smiths machine. I highlighted that in another post. Then I managed to pick up a sore throat and a cough on the last few days of the China trip, and that has stuck with me. So once returned, I had one light bench session that I logged earlier too.
So, Saturday morning, 6.45am leave the house and drive to a small town called Masterton. The competition was being held in a local gym, set beside a house, amongst other houses, and actually set in the backyard. Wai Weight Private Gym.
In the smaller meets here they tend to do things differently, mainly to make it easier on the team. So weighins were really early, and the bench only crowd fitted into the normal flow of flights. So all three flights did their squats, and then when they came back to bench the bench only team fitted in there.
So, weigh in was at 8.30am, 117.05kg, so easily under the cut off. Lifting started just after 1pm. So McDonalds breakfast, some mixed stuff to eat, a litre or so of rehydration and all good to go. Warmed up early, and then timed the last three to the flight before, two singles at 140 and the last bench at 160 when the last lifter of the previous flight hit theirs.
Lifts
Opener: 170kg (good)
Rattle... normal for me to shake a little in competition. But easy and fast.
Second: 190kg (good)
Rattle, but also comfortable.
Third: 200kg (good)
Felt good, down, and mostly up. Then the smith machine training got me and I went out of position on the right hand, with the bar heading back towards my feet. Locked out left, and forced the right hand back and into position to lock out. Red from centre, white from each end as the bar didn't seem to go down, so its good. Can't happen in bigger meets, but I shouldn't be training on a smith machine either.
So, a good performance considering some challenges along the way. Training cycle was good, some progress made on numbers, hit PRs. Time for the next block. Target 6th June, Regional Bench Only Meet.
https://www.instagram.com/p/BvVax0SAV6y
Last two and a bit weeks of training were spent in hotels across China and Taiwan. Last two weeks of training generally involved a treadmill, a cycle, or sporadically, a smiths machine. I highlighted that in another post. Then I managed to pick up a sore throat and a cough on the last few days of the China trip, and that has stuck with me. So once returned, I had one light bench session that I logged earlier too.
So, Saturday morning, 6.45am leave the house and drive to a small town called Masterton. The competition was being held in a local gym, set beside a house, amongst other houses, and actually set in the backyard. Wai Weight Private Gym.
In the smaller meets here they tend to do things differently, mainly to make it easier on the team. So weighins were really early, and the bench only crowd fitted into the normal flow of flights. So all three flights did their squats, and then when they came back to bench the bench only team fitted in there.
So, weigh in was at 8.30am, 117.05kg, so easily under the cut off. Lifting started just after 1pm. So McDonalds breakfast, some mixed stuff to eat, a litre or so of rehydration and all good to go. Warmed up early, and then timed the last three to the flight before, two singles at 140 and the last bench at 160 when the last lifter of the previous flight hit theirs.
Lifts
Opener: 170kg (good)
Rattle... normal for me to shake a little in competition. But easy and fast.
Second: 190kg (good)
Rattle, but also comfortable.
Third: 200kg (good)
Felt good, down, and mostly up. Then the smith machine training got me and I went out of position on the right hand, with the bar heading back towards my feet. Locked out left, and forced the right hand back and into position to lock out. Red from centre, white from each end as the bar didn't seem to go down, so its good. Can't happen in bigger meets, but I shouldn't be training on a smith machine either.
So, a good performance considering some challenges along the way. Training cycle was good, some progress made on numbers, hit PRs. Time for the next block. Target 6th June, Regional Bench Only Meet.
https://www.instagram.com/p/BvVax0SAV6y
Wednesday, March 20, 2019
Last couple of weeks
Left on 1st March for a two-ish week trip to China, so by standard, training was limited.
However, did keep a good level of activity up, and managed to train bench occasionally, only on the Smiths Machines, and then typically only up to ~170-180 range, as thats where the weight limit usually kicked in.
9th March
Up to 180x1 on smiths machine
13th March
Up to 177.5x1 (all of the weights at the gym)
14th March
Up to 175x5x2 (all of the weights in the gym)
16th March
Warmups, 195x1, 200x1, 190x2x2, 190x3
18th March
Warmups, 180x1x3
That was about it for the time. Felt pretty solid for the movements. They were all slightly angled smiths machines, so gave a good groove for the bench.
However, did keep a good level of activity up, and managed to train bench occasionally, only on the Smiths Machines, and then typically only up to ~170-180 range, as thats where the weight limit usually kicked in.
9th March
Up to 180x1 on smiths machine
13th March
Up to 177.5x1 (all of the weights at the gym)
14th March
Up to 175x5x2 (all of the weights in the gym)
16th March
Warmups, 195x1, 200x1, 190x2x2, 190x3
18th March
Warmups, 180x1x3
That was about it for the time. Felt pretty solid for the movements. They were all slightly angled smiths machines, so gave a good groove for the bench.
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