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Rebuilding the Wookie


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9/October

Squat Maximal

Still didnt feel great but needed to do this session.

Squat:

5x70, 3x120, 2x170, 1x230, 1x270

add belt and 2m wraps

1x310, 1x330 (misloaded 340 attempt), 1x350 (PB)

Cleans

Catch high, ride down into squat

3x70, 2x120, 2x150, 2x160

Front squat

3x160, 3x200, belt, 1x230

Pendlay rows

10x150

Lat Pull downs

15x90

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FFS Jono.  Come and lift at GPC Nats on labour weekend 

Belt and wraps is still raw with us 

Mean squat.  You have just moved the goalposts...

Appreciate it.

Much as I prefer to lift with just belt and wraps, I have unfinished business in the NZPF. One fed for me. I may lift in a couple meets next year, but not entirely sure yet.

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Mon 13/10
Kind of foregoing some of my deload week after I lost some days due to illness.
 
Deadlift Maximal:
 
To 2x200, 1x230, 1x270, 1x290, 1x310, mx317, 1x280
 
No idea what happened here. 270 was ok, 290 flew up, 310 was pretty solid, 317 barely budged off the floor. My form is not great still. I then almost missed 280, so maybe fatigue was part of it.
New programming should help the deadlift. Left it there. 
 
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14/10
Took the opportunity to max an assistance exercise while I take a break from heavy overheads this week.
 
Snatch Grip Behind Neck Press:
10*bar
5*60
2*85
3*100- PB
8*80
 
Goal was 100x4, wouldn't have got it without leg drive.
 
Neutral Chins (EMOM)
4 sets of 3
4 sets of 2
 
Sad. 
 
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Sat at MIada:
 
Log Press: 
3x67.5
2x107.5 - 1 press, 1 jerk
2x127.5 - 1 press, 1 jerk
1x147.5 - jerk
1x167.5 
mx182.5 - log was kinda slippery, made clean a bit harder. Nearly there.
1x147.5- push press
 
Front squats:
3x160
3x180
3x200
1x220
 
Stones to 1.45m:
2x124
2x133
1x150
124, 133, 150
150, 133, 124
133, 124, 124 shoulder 
 
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Wednesday. Too busy, need to deadlift. And front squat heavy.
 
Clean and Jerks:
2*70*3
2*110
1*140
 
Cleans
2*140
2*160
1*180*2- prob could do a 190-195 but form needs work so not going to risk injury. Also, babysitting kid so short rests.
 
Heavy clean pulls
3*180*3
 
Power shrugs
8*180*2
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Had a seriously poor session on Friday night. Just made a few technical errors that were frustrating.

Jerks to 170, 190, dodgy 200 and then a bunch of misses on 205. 

Front squats to 235 which was easy, but I didn't attempt planned 260.

Sometimes you have to fight to save the session. I didn't fight hard and smart enough.

1 Week till the Oceania Highland Games champs in Hororata, Canterbury. 

I haven't done a good job balancing my key focus on building maximal strength for strongman, and tapering a bit to be fast for this show. Poor planning, and I've only myself to blame. I should have started this block of training a week earlier than I did.

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Tuesday

 

Power snatches to 2 singles at 120kg.

Busy, stressed and taking a break as doing Oceania Highland Games champs in Christchurch on Sat.

Lost 4kg bodyweight last 3 weeks, need to work on hypertrophy for the rest of November and most of December in addition to my deadlift programming.

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