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Pull 3 plates, learn to bench

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hratIcon...21-08-2011 @ 16:05 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		So (surprise surprise) a week in the Lakes is NOT good prep for a comp and TMI alert sometimes being a girl sucks. Went 3 for 9 at my comp, ended up only matching my March total of 260 but at 2.5kg heavier.
Apparently saying the f-word on the platform is frowned on, even when I had just ditched a squat overhead. Doing that on my second meant the spotters came in quick on the 3rd which I might have got, maybe. So still do not have 100 in comp.
Bench sucked as always, 2 misses at 52.5.
Dead also sucked. 120 opener was not easy. 130 second went nowhere. 130 third I got above the knees but had nothing left.

Slept nearly 2 hours straight after and still slept like a brick all night, and I've been exhausted all week.

Last two comps have both been a bit like this, 2 or 3 weeks out feeling really strong, then having nothing on the day. Wondering if I should be a bit more clever with the training or something. Anyway, once again more good advice and a fantastic time.
Finally got a flat in Glasgow sorted so now stress-free and up for training hard. By October I'll smash 100 squat and hopefully hit a 140 dead. Sorted.
GettinFatStrongIcon...21-08-2011 @ 16:35 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq		aww. better luck next time
hratIcon...22-08-2011 @ 22:12 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Shaking up my volume day for a new crack at TM;
Cleans 30xsome, 40xsome, 45x3 trying full cleans here.
47.5 x5x1 power cleaned. Need to learn to get under.

front squat 50 5x3
RDL 75 2x8

bench Didn't warm up, bored, 42.5 1x4 heavy, couldn't really be bothered.
hratIcon...24-08-2011 @ 22:08 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Intensity day on Weds this week. Don't feel exactly recovered. Incredibly sore traps yesterday and today, enough to give me a bit of a headache. Obviously have been missing cleans.

Squat 92.5 1x3 Not exactly easy, found I was craning my neck quite a bit on the 3rd rep too.
40 1x21 George at the weekend suggested a set of 20, thought I'd see what I could handle. Did reps in 3s which helped. Weight felt wonderfully light, but my legs just stopped wanting to push. Easy and kinda fun. Providing Mondays feel recovered I'll keep this; conditioning and willpower all in one.

Bench 47.5 1x3 easy enough.

Left gym trying not to let my legs realise what I'd done. Feel alright now tho'
NickiIcon...29-08-2011 @ 18:37 
Member 2670, 36 posts
I feel for you...I hadn't done shrugs this year and went and did 5 x 10 last week...my traps where killing! That was until I discovered the tennis ball trick. Just hold the ball against the wall with your traps and kinda roll it over your traps for 5 minutes and up your neck. My traps feel amazing the day after doing this and the doms disappear Happy
hratIcon...30-08-2011 @ 10:21 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Oh yeah. I have a hockey ball for exactly that, too.

Monday's 2hour session (too much chatter)
Again messing with full cleans up to 45, then power 47.5 6-7 x1 Ought to be good for 50, really
Front squats 52.5 5x3 Fine. Mid stance easiest and prob. best, but I tend to setup narrow; need to find a marker of some sort.
Bench 42.5 4x5, 1x3 Was rushing through, need more rest. Not getting the nice tight setup I was last month.
RDL 72.5 2x8 Alright. Tried DOH grip on second but gave after 6 reps.

Messed with some calf raises as right ankle a bit crunchy. Really achy left leg; I think I strained it moving stuff up stairs, def. hurt before squats.
hratIcon...02-09-2011 @ 11:48 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Swim on Tues, climbing yesterday. Quite fun, but been a few weeks so my brain wasn't in it. Kept fumbling the clips and downclimbing.
Bought myself a chin-up bar for the flat, so I'm going to try a grease-the-groove deal on pullups, and try and sort my open-hand grip via my rock-rings.

Considering trying creatine, see if it does anything for me. Also want to drop a few kilos back to the 63s. I know there's some water weight gain expected, so we'll see.

I think I keep screwing myself over by having too many, too ambitious goals, setting myself up to fail. So I'm going to ease back my hopes for next comp (but not my training, by any means). I have about 8 weeks. I'd be happy with a 100, clean squat, a 52.5 bench (finally) and a 135 deadlift, to total 287.5 These should be completely possible, in fact I should have them now on a good day. Hopefully by then I'll have them on any sort of day, too.
hratIcon...02-09-2011 @ 18:39 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Squat Warmup; bar, 40x5, 60x3, 70x1, belt on; 80x1
93.5 Aim was 1x3, got 2x2. I reckon the 3rd was there on the first set, but was chicken. Tried a +20kg walkout immed. before to make it feel lighter; dunno if not enough or just a dumb idea. Try 95 next week anyway.
1x21 45kg Way easier than last week, fired thro' in 3s and mostly tired of holding the bar.
Bench 48.5 1x3 Easy and good. Used wrist wraps since right wrist has been crunchy and painful. Seems like they really help.
DL 85 1x5 no belt, easy.
hratIcon...05-09-2011 @ 23:07 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Cleans; couldn't get the squat at even 45 today, did power instead; 45x3, 50x2x(1, fail(high pull), fail (total)) Equal PB.
Technique has slipped (it's been a few months) but I've got stronger. Hopefully I'll get sharper. Ended with 40 1x5 pulling high as.

Front squat 55, 5x3 Fine, a bit of forwards lean but not much.
Bench out for reupholstery, so gave up and did OHP 30x4, 3, 3+1pushed; with wrist wraps.
Messed with gravitron dips but still can't do them right.

RDL 75 2x8
Plank+20kg 1.30, 45sec. Been a while,but these also as strong as ever.
hratIcon...08-09-2011 @ 10:45 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Swim Tuesday, climb yesterday. I was defeated by a 5. Not badly, just one move and there wasn't anything to cheat with. Last week was bad in terms of confidence, and it's been that way for a while. The 5 I fell off a while back, because my grip went, screwed me over. 5s are no longer "safe". BUT yesterday was rather less fear and rather more dead grip. 3 weeks without a session and I've lost a lot...
hratIcon...09-09-2011 @ 10:19 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Come down with a cold. Stuffy sinuses, and finding it hard to get to sleep. Explains my wimpyness. Hard to say if it affects lifting tho', I think it just takes the sharpness off, not really strength.
Little tip tho'; don't use ammonia with blocked sinuses. You'll be smelling it all the next day Happy

Session at Warriors;
Squat 95x3 Got them, and depth was OK, but were ugly. I felt I was chicken to put my arse down, so dropped chest instead (was a big problem when I was learning), although not terribly obvious in vid.I think my stance has drifted yet AGAIN. What's horribly obvious is the rounding back on the ascent. Felt it, but couldn't fight it.

Stupidly tried 100 with wraps and failed miserably;


Then did 50 1x21 hard, really hard to hold the bar, kept hitching it up to a high bar posn.
Tried 50 on bench but line all wrong so dropped to 47.5, 1x4 easy and good drive.
Played with DL lockouts/DOH holds at 100kg and some GHRs
hratIcon...09-09-2011 @ 14:34 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Today;
push press 40 x2x1, 42.5x4x1 sets PR, getting it easy for 4, no fails
chins; 4 narrow to start, pllel 4,3, pullup 1
rows 45 3x5 alright

6 aside football. Didn't feel too bad, despite sniffles, but crashing hard by the end.
JackRevansIcon...11-09-2011 @ 14:04 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		that 100kg squat, now im no squatting expert as you can see but it looks like your legs are strong enough to do it but your upper back isnt. ither that is an issue with your form or you perhaps need to do zercher squats or something
WiegieboardIcon...11-09-2011 @ 14:31 
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as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Nice push presses. That's strong!
GettinFatStrongIcon...11-09-2011 @ 14:39 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq
JackRevans said:that 100kg squat, now im no squatting expert as you can see but it looks like your legs are strong enough to do it but your upper back isnt. ither that is an issue with your form or you perhaps need to do zercher squats or something


prob weak quads/upper back i relation 2 lower back so that takes over.. from wat i have been told anyway.

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