Just doing a filler week this week as I am competing next week at the Canterbury Powerlifting Champs. Had gone to far in my training program when they brought out the actual date for the competition however had enough time to think how I would go about things. This week on the big 3 lifts I am doing about 65% - 75% of what I want to use on either my 2nd or 3rd attempts next week.
Today was squats. Only had 275kg on the bar. First 2 reps were slow and just could not find the right grove. Got them done and never felt like I was going to miss them but the could have been a lot better. The 3rd one was good with plenty of speed on the way up. Think I may have been into it a bit more to. This is the way I should be doing them.
Here is the link to the 3 lifts
275kg x 1 rep Set 1
275kg x 1 Rep Set 2
275kg x 1 Rep Set 3
Monday, March 31, 2014
Wednesday, March 19, 2014
Been busy so a bit late
Well how did it go on Saturday at the Benchpress Competition. Not to bad. Didn't target this competition as such but had to do it to qualify for competitions later on in the year. My opener (250kg) felt pretty good although it was a little slower than I would have liked but got 3 whites so wasn't to worried. For my second attempt I went for 260kg and this one felt real good. Came up pretty good and also got 3 white lights. Since I had 2 in the bag and it wasn't a targeted competition I thought "what the hell" and went for 272.5kg. Set up and handout felt good, good and solid to my chest but just not quite enough speed off my chest and missed it about 1/2 way up. Still pretty happy with the day 1st in my weight class, 1st overall, 145.7820 wilks points and a number of Canterbury and South Island records as well as 8th best all time in New Zealand in the IPF Federation. I would also like to say a big thank you to all those people that help me out on Saturday especially my wife Rene for helping me warm up then get me into a shirt and then become a referee as well. Also thanks to Elijah for the handouts.
Monday I am still deloading into the Canterbury Powerlifting Championships so go in and did some squats @ approx 75% of my Max Effort week. Real tough to get the weight down even with my straps down. 242.5kg + 20kg Chain. Speed on the way up was a little slower than what I would have liked. Ground out my 3 sets of 2 reps then moved onto my accessories with front squats, bentover rows, machine rows, dumbbell rows and reverse hypers and shovel lifts being done.
Tuesday was a tough day as I was still a little sore from the weekend however I still went for it. Got to take the good days with the bad. 270kg off a 3" board was okay however the sleeves weren't on right and it caught me with the press right to the top. 280kg off a 3 " board was a lot better but just needed help to finish off the top of the press. 300kg off a 3" board was okay but needed more power though the whole lift. Not to worried as I think a lot of it has to do with the after effect of the competition on the weekend. Next week should be a lot better. A few other exercises were done after the benching as well.
Today was a "what the........" day. My deadlifts felt heavy for some reason. Had to work hard to get any of them done. Got out what I had to do which was 3 set of 2 reps @ 232.5kg. What a grind. Think it was just one of those days. I also think I need to go back and have a think about my goals for deadlift this year and to get my head and drive back into this lift as well. I am wasting to many Deadlift trains on not getting that part right BEFORE I walk into the gym. After this I was able to get some shoulder work done
Monday I am still deloading into the Canterbury Powerlifting Championships so go in and did some squats @ approx 75% of my Max Effort week. Real tough to get the weight down even with my straps down. 242.5kg + 20kg Chain. Speed on the way up was a little slower than what I would have liked. Ground out my 3 sets of 2 reps then moved onto my accessories with front squats, bentover rows, machine rows, dumbbell rows and reverse hypers and shovel lifts being done.
Tuesday was a tough day as I was still a little sore from the weekend however I still went for it. Got to take the good days with the bad. 270kg off a 3" board was okay however the sleeves weren't on right and it caught me with the press right to the top. 280kg off a 3 " board was a lot better but just needed help to finish off the top of the press. 300kg off a 3" board was okay but needed more power though the whole lift. Not to worried as I think a lot of it has to do with the after effect of the competition on the weekend. Next week should be a lot better. A few other exercises were done after the benching as well.
Today was a "what the........" day. My deadlifts felt heavy for some reason. Had to work hard to get any of them done. Got out what I had to do which was 3 set of 2 reps @ 232.5kg. What a grind. Think it was just one of those days. I also think I need to go back and have a think about my goals for deadlift this year and to get my head and drive back into this lift as well. I am wasting to many Deadlift trains on not getting that part right BEFORE I walk into the gym. After this I was able to get some shoulder work done
Friday, March 14, 2014
An Update and a Notice
The update is for deadlifts on Wednesday. Was feeling a little sluggish due to the Night Before or just didn't have my head into it properly. I am in the first week of my deloading phase into the Canterbury Powerlifting Champs so all the weights are coming back in percentages.
The weight just felt heavy off the mats for some reason. However on looking at the videos it seems like a reasonable amount of speed and a good "solid" pull to the top. Nothing fancy just hard work. All the rest seems okay but not much to say.
Deload 1 260kg off 3 Mats Set 1
Deload 1 260kg off 3 Mats Set 2
Deload 1 260kg off 3 Mats Set 3
On another note on Saturday I am going to compete in my first competition since the Commonwealths in early December last year. It is the Canterbury Benchpress Champs and while not a targeted competition I still want to do well. Unfortunately I have moved into the Master 2 class (IPF) this year, however on the other side there is lots of room for records and things like that. No real competition as there is no one in my class for the next couple of years. DAMN. Not looking for to much at the moment however I am a COMPETITOR and when we get to the comp things will probably change. At this stage a 250kg opener is probably on the cards and then if I get that I will probably go for a play so to speak. I will update you after the competition.
On another note it will be good to catch up with a few people that I have not seen for awhile.
The weight just felt heavy off the mats for some reason. However on looking at the videos it seems like a reasonable amount of speed and a good "solid" pull to the top. Nothing fancy just hard work. All the rest seems okay but not much to say.
Deload 1 260kg off 3 Mats Set 1
Deload 1 260kg off 3 Mats Set 2
Deload 1 260kg off 3 Mats Set 3
On another note on Saturday I am going to compete in my first competition since the Commonwealths in early December last year. It is the Canterbury Benchpress Champs and while not a targeted competition I still want to do well. Unfortunately I have moved into the Master 2 class (IPF) this year, however on the other side there is lots of room for records and things like that. No real competition as there is no one in my class for the next couple of years. DAMN. Not looking for to much at the moment however I am a COMPETITOR and when we get to the comp things will probably change. At this stage a 250kg opener is probably on the cards and then if I get that I will probably go for a play so to speak. I will update you after the competition.
On another note it will be good to catch up with a few people that I have not seen for awhile.
Tuesday, March 11, 2014
Tuesday is for benches
Who would think I have a benchpress competition on Saturday. I am in the process of learning a new shirt (a Superkat Xtreme) As this is an angle sleeve I have to learn a new way of getting the shirt down. Putting it on has to be relearned. Getting better at that part however there is a lot to learn and I have only done 7 presses in total so can't expect to much. However we did decide that we were going to take the shirt for a ride. Used the 2" board on all attempts.
The first press tonight was just to get it sighted in so only had 240kg on the bar. Felt a little slow off the board. However I will take it.
Second press was with 260kg on the bar and still to the 2" board. Good speed off the board and a good lockout.
Third press was what the hell lets go for it. 270kg on the bar and a pretty good rep. Good set up and I tried hard to tuck in real tight. Pretty happy with this.
Fourth press was "right lets go for the ride" 300kg. It is either going to squash me or I am going to be able to do this. Well not quite both. Pretty good control on the way down and some press on the way up. However a great spot from Elijah made me do as much as I could for the rep. The best thing is he did not pick it up off me but just took enough to keep the bar moving. Not fully claiming it but I now know it is doable. Just need the time to work things out and spend more time under that sort of weight. This is the first time I have tried this weight in about 12 months so can't expect to much on the first attempt.
The first press tonight was just to get it sighted in so only had 240kg on the bar. Felt a little slow off the board. However I will take it.
Second press was with 260kg on the bar and still to the 2" board. Good speed off the board and a good lockout.
Third press was what the hell lets go for it. 270kg on the bar and a pretty good rep. Good set up and I tried hard to tuck in real tight. Pretty happy with this.
Fourth press was "right lets go for the ride" 300kg. It is either going to squash me or I am going to be able to do this. Well not quite both. Pretty good control on the way down and some press on the way up. However a great spot from Elijah made me do as much as I could for the rep. The best thing is he did not pick it up off me but just took enough to keep the bar moving. Not fully claiming it but I now know it is doable. Just need the time to work things out and spend more time under that sort of weight. This is the first time I have tried this weight in about 12 months so can't expect to much on the first attempt.
Monday, March 10, 2014
Deload Cycle Week One
Today was the first day of my deload cycle into the Canterbury Powerlifting Champs and add to that, that I have the Canterbury Benchpress at the end of this week.
Man was today tough, not from a weight side but from the side of trying to get low enough with my squat suit on. The weight on the bar was only 275kg with 30kg of chain. I was using about 87.5% of my goal weight today and doing 3 sets of 1 rep. Next week that will change. As the chain comes off it makes it harder for me to get down and on the first set I was really struggling to get there. Speed on the way up is not a problem. The second and third sets were a lot better and I felt like I was low enough. Overall happy with how it went and looking forward to next week.
Went on to do 5 sets of front squats using the getstrength front squat harness. if you have never tried one of these before give it a go as it takes all the pressure off your shoulders and allows you to concentrate on using the right muscles and getting the long term benefits of front squats. 5 sets of 4 reps @ 120kg
Bentover rows (4 sets of 6 reps @ 100kg), Machine rows (3 sets of 8 reps @ 100kg) and Dumbbell rows (3 sets of 10 reps @ 50kg) were done for my back. Big heavy compound weight always feels better when I go back to them.
Reverse Hypers (why did I go away from them) for 3 sets of 8 Reps @ 80kg as a finisher for my lower back/glutes felt good and as I have said before I just love the way it stretch's my back after a workout.
Did a new exercise today called Shovel Lifts ( have a look for it on my youtube page). It is really good for your Ab's, Obliques and Lower Back. Something completely and a great way to get that area strengthen up.
Shovel Lift for 6 Reps
Man was today tough, not from a weight side but from the side of trying to get low enough with my squat suit on. The weight on the bar was only 275kg with 30kg of chain. I was using about 87.5% of my goal weight today and doing 3 sets of 1 rep. Next week that will change. As the chain comes off it makes it harder for me to get down and on the first set I was really struggling to get there. Speed on the way up is not a problem. The second and third sets were a lot better and I felt like I was low enough. Overall happy with how it went and looking forward to next week.
Went on to do 5 sets of front squats using the getstrength front squat harness. if you have never tried one of these before give it a go as it takes all the pressure off your shoulders and allows you to concentrate on using the right muscles and getting the long term benefits of front squats. 5 sets of 4 reps @ 120kg
Bentover rows (4 sets of 6 reps @ 100kg), Machine rows (3 sets of 8 reps @ 100kg) and Dumbbell rows (3 sets of 10 reps @ 50kg) were done for my back. Big heavy compound weight always feels better when I go back to them.
Reverse Hypers (why did I go away from them) for 3 sets of 8 Reps @ 80kg as a finisher for my lower back/glutes felt good and as I have said before I just love the way it stretch's my back after a workout.
Did a new exercise today called Shovel Lifts ( have a look for it on my youtube page). It is really good for your Ab's, Obliques and Lower Back. Something completely and a great way to get that area strengthen up.
Shovel Lift for 6 Reps
Sunday, March 9, 2014
Deload Cycle and a bit
Well I got though my Circa Max week just and not the way it should have gone. What with weather making it a little hard on one day and deadlifts being done out of sync, I was lucky to come away with a 910kg Max Effort week.
However I now go into a deload cycle and have to put in an extra week as the date of the Canterbury Champs came out after I had started my build up to the champs. So my plan is to deload by 12.5% from the top weights of my max effort week, each week for the normal 3 week cycle and then to do an extra week as a filler at 70% of my third attempt weights at the Canterbury Champs on the 12th of April.
So for this week it means that I will be doing 3 sets of 1 rep at 315kg including 30kg of Chain for squats, 3 x 1 at 240 to a 2" Board for benchpress and 3 sets of 1 rep at 262.5kg off 3 mats. Since the big 3 amounts are coming down one of the things I will be doing is keeping my other work high in both reps and weight used. Even the filler week will like this. My idea is to lessen the main lift load however replace that with the extra effort in the other work I do.
Here is a link to the big lifts of my Max Effort week,
360kg incl 135kg of Band tension
260kg off 1 1/2" Board in an Xtreme Shirt
225kg + 65kg Band Tension
The bench is in a Superkat Xtreme shirt for the first time and it needs a few tweaks on my part to get it to work better.
However I now go into a deload cycle and have to put in an extra week as the date of the Canterbury Champs came out after I had started my build up to the champs. So my plan is to deload by 12.5% from the top weights of my max effort week, each week for the normal 3 week cycle and then to do an extra week as a filler at 70% of my third attempt weights at the Canterbury Champs on the 12th of April.
So for this week it means that I will be doing 3 sets of 1 rep at 315kg including 30kg of Chain for squats, 3 x 1 at 240 to a 2" Board for benchpress and 3 sets of 1 rep at 262.5kg off 3 mats. Since the big 3 amounts are coming down one of the things I will be doing is keeping my other work high in both reps and weight used. Even the filler week will like this. My idea is to lessen the main lift load however replace that with the extra effort in the other work I do.
Here is a link to the big lifts of my Max Effort week,
360kg incl 135kg of Band tension
260kg off 1 1/2" Board in an Xtreme Shirt
225kg + 65kg Band Tension
The bench is in a Superkat Xtreme shirt for the first time and it needs a few tweaks on my part to get it to work better.
Subscribe to:
Posts (Atom)