Speed day Maybe

To end the week I went into Eastside to do some speed work. This is the first time I have done this in a few weeks so I had no Idea what was going to happen.

First up was Speed box squats and since this was the first week it was only at 50% of what I did on Monday (which was 140kg). I know that makes the speed stuff real light but remember it has been a while. The reps were quite good but could have been a bit quicker on some of them. As I do these out quite wide I could feel my butt being activated quite strongly at times and that was helping with some good speed off the box. Happy with this week but will expect more over the next few months.

Speed bench again as above was with 50% of Tuesday, (so only 50kg on the bar) I used the No# 1 bands to help with some speed and it seemed pretty good. Keeping my chest high and tucking my elbows strongly allowed for me to get some good speed on most of the reps. Will be interesting to see how the speed goes over the next few months as well.

Speed pulls I do a bit different from everybody else as I put the bars in a power rack and set it up with the bands over the bars and set so that the whole band comes off just below my knees so I have to pull with all the weight to the top of the rep. I also start at 55% of my top weight on Wednesday and work my way up to 100% in 5% jumps one rep at a time. My mind set is just to pull as hard, strong and as fast as possible though the whole rep. I am not interested in form today as it is all about speed. Today felt good and the bar was coming quite quickly (yes I know the weight was light). Over the next few months I hope to keep this going and  to get a lot quicker.

Overall a okay day, Nothing spectacular.

A couple of days in one go

Again remember that I am just starting back after 6 weeks off to shift to a new city. Tuesday is benchpress day for me so went in to do some. Only went to 100kg for 3 sets of 5 Reps. This is pretty easy for me but it was good to get it out of the way. The old technique came easily and the shoulders/traps were in place quickly with the chest up. Still got plenty of speed (without trying) off my chest. Had a pretty good tuck with my triceps as well. A couple of more weeks then I will be into some of the bigger weights. Incline B/press, Close grip bench, Flat back dumbbell press and tricep pressdowns finished off the night. Not trying to kill myself at the moment so that is why the weights are way back. just want to get moving again.

Wednesday was for deadlift. Today was good with the deads going real strong and fast although it was only 120kg. 5 good strong reps per set. Felt good. Since the weight is so low at the moment I was using a narrow sumo stance to help build up some strength in my abductors. As the weight goes up then I will do my warm ups sumo and my work sets normal as that's how I pull in competition. Shoulder press, Pronated D/bell press and bentover lat raise ended the workout.

Good week overall from a power perspective with not a lot going on but it was good to get back to lifting something. The feel of the bar in my hands again and the body working against weight felt good. Over the next few weeks while the weights won't go stupid they will go up before we start pushing things. Eastside gym has plenty of little in house comp nights so may do a couple of them just to see how things are going but already planing for next years competition year.

New start in a new place

I am back, We have shifted to Christchurch and got most of our stuff into our new house. The rest is just one of those drip feed things. The job is going well and things are good at the moment. The cat settled in well and the neighbours are nice and friendly.

Went into lift some weight last night for the first time since the middle of July. So this cycle and the next there is not a lot of BIG weight to be lifted but by the time I get to the third cycle I should be way back up there. So Monday was just the start of coming back. I am now lifting at EASTSIDE gym in Christchurch and this gym is set up for people to, lift big, go hard and to get strong. Learning how things work in there as well. But hey everyone changing gyms has to go though the same things.

The long term goals are to lift big at next year's Canterbury Champs, New Zealand Nationals and the Commonwealth champs in Auckland at the end of 2013.

Yesterday was just Squats, Front Squats, Bentover rows, Seated rows and Dumbbell rows.

Moving

Sorry to anybody following this, We are in the process of moving to Christchurch and with everything that has to be done training has to take a back seat at the moment but I hope to be back training around the 20th of August but that will be dictated by what happens on the shift. I will be back though.

Wednesday 30 May 2012

Again off the 3" boards tonight and had a good day. The elbow is feeling a lot better but I still have to watch what I am doing. Got a 280kg, 285kg and a 290kg pull out tonight so real happy. Could feel my elbow a bit after putting the weight but not enough to stop. Just real happy to be lifting heavy weight again. Good strong pulls as well and they never felt like they were going to miss.

YEAH LET'S HEAR IT FOR HEAVY WEIGHT

Tuesday 29 May 2102

Pretty good day today with benching with the bands. Felt good so I went for it today. About 275kg at the top with these bands on. (220kg on the bar). About 250kg at the chest. Good strong, quick presses out but not quite locking as strong as I want at the moment but with that shitload of tension at the top it is hard. I am trying my best to get it to lock strong. Still happy with how everything is going. If I could lift at comps right now I would still be opening on 240kg and that would just fly to the top. The Titan fury is still going and I have not got into the superkat yet so who knows what that would give me. I want to push the Fury until I can't get it to lockout for me then I will go to the Super.

Monday 28 May 2012

Had to use the No# 1 and 2 bands over the Safety squat bar today. My No# 3 bands have a big hole in them and are to dangerous to use safely. Not looking for big fiqures at the moment on these as this is the first time I have used this bar in a while. Still just trying to work things out but still got a good workout done with them. Only had knee wraps on at this stage. Could feel the lower back doing some work which is what I was wanting with this bar. Will go to about 260 - 270 next week.