Wednesday 31st March 2021

Warmups

Bench: warmups, 157.5x4x4

Overhead pin press: warmups, 60x1, 50x3x3

Rope pushdowns: warmups, 35x12, 40x12, 45x12x3

Cable rows: warmups, 65x12, 75x12x3, 85x12

Notes

Tired.  But pretty comfortable wee session.  Step by step.

Tuesday 30th March 2021

Warmups

Adductor squeeze

Beltless High Bar squat: warmups, 150x1, 126x3x6

Stepups: BWx12x3

Side lunge

Copenhagen movement

Notes

Tired, and stupidly humid.  Squat moved nicely, everything chugged through.  The stepups are added. I should build a real step rather than using my bench.  Works though.  

Monday 29th March 2021

Warmups

Bench: warmups, 142x6x4

Closer grip Pulldowns: Warmups, 50x12, 60x12x4

Close grip 1board: Warmups, 140x5, 150x5, 153x5x3

Notes   

Tired enough, and feeling off, but weights moved pretty well.  Happy with the close grip work.  

Saturday 27th March 2021

Warmups

Bench: warmups, 175x1, 159x4x4

Pendlay Rows: warmups, 100x5, 120x5x4

Pin press: warmups, 155x3, 162x3, 166x3

Lying extensions: warmups, 80x8, 85x8, 90x8

Band curls

Notes

The lower back side pain was massive today, but training was good, so eh..  

Thursday 25th March 2021

Warmups

Single leg split squat: BWx12x5

Beltless Sumo Deadlifts: warmups, 160x1, 142.5x3x4

Notes

Short session to reintroduce the deadlifts.  Solid, reasonably comfortable.

Wednesday 24th March 2021

Warmups

Bench: warmups, 150.5x5x5

Overhead pin press (#50): warmups, 40x3x3

Rope Pushdowns: 30x12, 35x12, 40x12x3

Cable rows: 50x12, 70x12x4

Notes

The issue with my lower lat area popped up today, likely from squats last night.  For once it didn't really impact sleep but I felt it during bench.  It was actually the area that cramped a bit in competition, so maybe correlated.  Weights were easy.  Added in overhead work today, which is going to be focussed on movement rather than load for some time.  May add a belt in the end.  

Tuesday 23rd March 2021

Warmups

Adductor squeeze

Beltless highbar squat: warmups, 140x1, 114.5x3x4

Side lunge: BWx12, 10x12, 20x12x3

Copenhagen move: kneex12x5

Notes

First squat back.  Felt ok, if a little wobbly. 

Monday 22nd March 2021

Warmups

Bench: warmups, 145x7x4

Pulldowns: warmups, 50x8, 60x8x4

Close grip 1board: warmups, 140x6, 145x6x2

Notes

Nice session but early.  Getting used to it once more.  

Saturday 20th March 2021

Warmups

Bench: warmups, 175x1, 154.5x4x4

Rows: warmups, 90x5, 100x5x4

Pin press: warmups, 157x3, 160x3, 163x3

Lying ext: warmups, 75x8, 80x8, 85x8

Banded curls

Notes

OK day really.  Have done something to my lower lat origin, or something in that area.  It's aching, mainly in bed which messes with sleep.  Weights moved well considering.  For whatever reason my pin press e1Rm went down, even though the weight is heavier than I have used for it in this recovery phase.  

Wednesday 17th March 2021

Warmups

Bench: warmups, 144x5x5

Rows: 45x12, 55x12x4

Rope pushdowns: 20x12, 30x12, 35x12x3

Notes

Not feeling the greatest.  Sore left hand side from the weekend is still hampering sleep.  Bench was harder than it needed to be, thanks to that. 

Monday 15th March 2021

Warmups

Bench: warmups, 136.5x7x4

Pulldowns: warmups, 50x12, 60x12x4

Close grip 1board: warmups, 130x6, 135x6, 137.5x6x2

Notes

Woke really early, so did the session first thing when I could get caffeinated up, rather than being tired in the evening when its best not to.  Bench was feeling tired, but got through with a tricep pump.  For whatever reason, the close grip work felt good.  Undershot RPE a little, but better to take it easier this week.  

Sunday 14th March 2021

Warmups

Bench: warmups, 145.5x4x4

Pulldowns: bunchalight

Notes

Sore as hell, but bench work needed done.  So just catching up on the main bench, but leaving the assistance stuff behind.   Easy peasy.  

Wellington and Central Powerlifting Association Club Lift 2021, Wai Weight Gym, Masterton

On the 30th June 2020, I slipped on muddy grass, while waddling down a flood bank.  This resulted in sore as hell shoulder, and then weird nerve issues that borked my bench for over six months.  

On the 5th November 2020, I had pulled 237.5kg beltless, then followed that up on the 9th November by hitting 230kg squat.  Then while performing much lighter backdowns, my stupid adductor borked itself once more. 

On the 12th January, I weighed in at 127.5kg, after a really fun Christmas and New Year period.

So I planned to enter the first WCPA meet of the year, with a plan to do a three lift.  I had been working hard on letting the shoulder recover, and performing weekly adductor work to get it happier, even though the exercises are awfully boring.

So I started training heavier, and dieting, towards the 13th March Club Lift to be held at Wai Weight gym in Masterton.  

Instead of doing competition squats and deadlifts, I stuck mainly with high bar squat and sumo deadlifts, with the goal of limiting the pressure on my lower back.  

Bench training has been moving forwards, but I am working towards peaking that in April, when there is the Regional championships and I am lifting bench only.

So, after 9 odd weeks of training, some slight management of pains, stupid dieting, and not enough sleep.  Competition time.

Got the weight down to around 121-122, and dropped the remaining amount with a little water loading, so weighed in at 119.5kg.

The adductor was making itself known all week, but reality is that it could have been normal, but stupid self-think contributed to it.  

So, onto competition.  

Squats: going in the e1RM for the weeks leading up was around 208kg.

Opener: 180kg - 3 white lights

Second: 200kg - 3 white lights

Third: 212.5kg - 3 white lights

All relatively easy.  Harder to pick up than actually do.  Probably could have gone around 220kg.

Bench: going in my e1RM was around 184-186kg.

Opener: 170kg - 3 white lights

Second: 177.5kg - 2 white lights

Third: 180kg - 3 white lights

Not so good, the left hand was being slow/stupid.  Cramp as well, thanks to squat.

Deadlifts: going in the e1RM for the two weeks of conventional was around 235kg.

Opener: 207.5kg - 3 white lights

Second: 227.5kg - 3 white lights

Third: 240kg - 3 white lights

Good.  Possibly had a little more, but tore the skin on my thumb with the hook grip on this.  

Total was 632.5kg.  All three lifts were above the WCPA 3Lift M1 120kg record.  I placed third.  Two other M1 lifters popped out of the woodwork, and performed very well.  I am happy with what I did, and this gives me a step to move forward with.  If the Commonwealths are not on at the end of the year, I might hit up another three lift and see where I can push my old mans personal bests.  Its also my second best raw total ever, and my 6th best all time all equipment.  

Wednesday 10th March 2021

Warmups

Bench: warmups, 145.5x5x5

Notes

one set was actually 148

Monday 8th March 2021

Warmups

Bench: warmups, 138x7x4

Comp squat: warmups, 180x1

Close grip 1board: warmups, 140x6, 135x6x3

Pulldowns: 50x12, 60x12x4

Notes

Late session after a visitor came around.  Ok, but rushed a little which made the triceps drop off quickly, so the 1board dropped down a little.  

Saturday 6th March 2021

Warmups

Bench: warmups, 175x1, 182.5x1, 145.5x4x4

Pendlay rows: warmups, 100x5x5

Paused pin press: warmups, 145x3, 152.5x3, 160x3

Lying extensions: warmups, 75x8, 80x8, 85x8

Banded curls: 2Ox20x2, POx20

Notes

Good day.  Probably didn't really need to go to the 182.5 but did.  Oh well.  Working weights easy.  Pin press felt great.  Will make for a good week to come.  

Thursday 4th March 2021

Warmups

Split squats: BWx12, 10x12x2, 20x12x2

Comp deadlifts: warmups, 225.5x1, 219x1x2

Nordic curls: -2Ox8x6

Notes

Not the greatest deadlift session of the year.  Did OK considering, but a little bloated and out of position.  Still did a best of the year lift, and basically a local M1 record, so theres that.  A little less food prior, and a ton more caffeine and I should be ready.  

Wednesday 3rd March 2021

Warmups

Bench: warmups, 136x5x5

Rows: warmups, 50x12, 70x12x4

Rope pushdowns: 30x12x5

Notes
Simple little session, with no real issues.  I finally received my rope handle from Aliexpress, so instantly put into good use.  Feels really nice.

Monday 1st March 2021

Warmups

Bench: warmups, 128.5x7x4 plus one was eight, so eh..

Competition squat: warmups, 190x1, 176x2x2

Closegrip 1board: warmups, 130x6, 140x6x3

Pulldowns: 50x12, 60x12x4

Notes

Not a bad session, besides the heat and the sweat running down my ankles from the knee sleeves.  Used the new belt again, felt a little off in technique.  May have been protecting my leg as it felt a little off yesterday, the adductor that is.  Need to massage and relax it a lot more in the next two weeks.  Also have updated my targets.  Will take what I can get on the day, but its nice to have goals.

Saturday 27th February 2021

Warmups

Bench: warmups, 167.5x1, 138x4x3

Pendlay rows: warmups, 80x5x3, 89x5x2

Pin presses: warmups, 140x3, 145x3

Lying extensions: 6012x3

Notes

Ok session considering I was out in the hot sun all day at an Airshow.  Plus garbage sleep since Tuesday.