Give me strength, or give me death!

[Phedder]

Wednesday 

 

Squats

1x160kg 

5x7x155kg

 

Bench

7x5x105kg

 

Later that night

Deadlifts

10x70kg

3x120kg

2x170kg

1x210kg

1x230kg @8, slower than I'd hoped so didn't push for 240.

2x210kg @7

 

Friday - Trained at work, slippery bar and forgot my knee sleeves. Still dominated it.

Squats

1x160kg

1x180kg

7x5x165kg

 

Bench

8x4x112.5kg

 

On the walk home stopped into the house for some high rep arm work for the elbows.

 

Saturday

Squats

9x3x180kg

6x180kg - Stoked! Previous PB was 5 reps and really grindy, 7 was there but not worth pushing for.

 

Bench

9x3x120kg

6x120kg - Also stoked! Felt super light and kept the line well. 

 

Final sets:

Squat - 

Bench - 

 

[jimmybro1]

Nice squatting! 

What do you think of the SBD knee sleeves? 

[Phedder]

Thanks! I love the SBDs, definitely much better than the Titans. Longer so you get more coverage, and they're tighter so a bit more support. I actually forgot them on my 7x5x165kg and didn't really notice a difference, I think you'd have to go pretty damn tight to get anything out of them, but they definitely help keep the joint warm and supported. The day after the 165s was actually the first time during smolov I had any sign of leg DOMs haha. 

 

Openers this morning,

 

Warmed up for squat and bench together:

 

Squat

lots x bar

8x60kg

3x100kg

2x140kg (B)

1x160kg 

1x180kg

1x190kg

1x200kg - @9 - First time handling this weight since September, and best it's ever felt outside of training. Still possibly a tad slow for an opener, but we'll see how warm ups go on the day. Probable opener.

Walkout with 220kg. 

 

Bench

lots x bar

8x60kg

3x80kg

3x100kg

1x110kg

1x120kg

1x127.5kg @8 - Too easy, which is great! probably take 135 for a 2nd attempt which will be a PB, then the elusive 140.

2x120kg

 

Deadlifts

10x60kg

3x100kg

2x140kg (B)

1x180kg

1x210kg @8

1x230kg @9.5 - Ugh... I'll pass this down to fatigue from saturday and the fact I did these openers within an hour. I've pulled 230kg twice during the smolov run and both times it was like a speed rep, so I'm very confident opening here on the day. 

[Skeletor]

Strong lifting mate. What is the @ on your lifts? Like you say 1 x 210 @ 8

[maccaz]

Strong lifting mate. What is the @ on your lifts? Like you say 1 x 210 @ 8

rpe i think?

like how hard it was out of 10 lol

phedder correct me if im wrong

[Phedder]

Rating of Perceived Exertion, or RPE. It's a way to judge how hard a lift was, and can be used to autoregulate lifts rather than relying on set numbers or percentages. Basically a 10 is a grind, 9 is tough but one in the tank, 8 means it moved well, 2-3 reps left, 7 means it moved fast, speed work. 

[AZIDE]

whats a 0.1?

[Phedder]

Central Districts Champs 2014 

 

Early start to the day, up at 5am to get there in time for Nick and PT to ref. 

 

Weigh in: 103.55kg - 1.05kg PB :cool:

 

Squats

200kg - www

212.5kg -www 2.5kg PB

220kg - www 10kg PB - Stoked! Finally knocked this mileston off, and I'm confident 500lb will go soon.

 

Bench

127.5kg - www

135kg - www 2.5kg PB

140kg - www 7.5kg PB - Hell yeah, another big milestone knocked off! Felt good too, slow but smooth. Hopefully got some momentum back to my bench now.

 

Deads

230kg - www

255kg - www - Harder than I'd hoped.

265kg - rrr - Tough off the floor which is never a good sign, got it above the knee but knew to lock it out, if I could even get it there, it'd have to be hitched so I gave up. Walked off happy I gave it a crack, and confident it's there next time. Considering I failed 200kg about 2 months ago, 255 aint bad. I realised that's the first time ever in competition I haven't locked out a DL. I've dropped one at lockout, and had one done for hitching, but I've locked out 32 comp DLs, not this one. 

 

Total 615kg - 15kg PB. Really happy with this, 2 months ago I wasn't thinking I'd be able to PB my total at all. Came together well at the right time!

 

Such a fantastic comp to be a part of, really well run, great venue, great atmosphere, and always great competitors. Awesome to catch up with so many people, and have a big feast after the comp :drink: (even if they didn't have a liquor license) Thanks to everyone involved in organising and running the comp.

 

I've decided I'm going to continue on into the intense phase of smolov for squat as well, I run the base a lot but this will only be my 2nd time doing the intense phase. Plugging in a 210 max which has me doing 3x4x200kg on the last session. Keen!

[Phedder]

I did 3 sessions last week, a light oly session Wed, Fri I did a quick bench pyramid superset with rows, Sat was speed deadlifts, tire flips, clean pulls from blocks, and yolk front rack walk. 

 

Into the Smolov intense today, 9 days without back squatting showed. Bar felt heavy on the back and form was definitely sub-par. Bit of a rough start, hoping Wednesday goes better.

 

Squats

lots x bar

10x60kg

3x100kg

3x140kg

4x160kg

3x4x180kg - Had to tighten my belt for the 3rd set, I try to avoid comp tightness during training. 

5x180kg - Apparently looked better than my 3rd set of 4s, but still felt horrific. Not how I want to squat at all. Thanks to D for the spot. 

 

Bench pyramid

Lots x bar

10x60kg

3x80kg

5x100kg

3x110kg

2x125kg

3x120kg

4x115kg

5x110kg

15x100kg - Tried a medium RAM, felt great. Nice smooth groove, and decent pop without giving too much or too little. Perfect for a bit of overload, the 15 reps felt about as hard as 8-10 raw usually do. 

 

4 sets of Ab wheel and Face Pulls/rear delt flies.

 

I've set myself some targets for the next 2 comps, North Island champs (50/50 I'll do them) and Nationals. I'd like to attempt to break the National Jr 105 deadlift record at NIs, currently set at 265 (my failed 3rd at CDs) and I'm confident by then I could manage a 267.5, especially if I don't push the squat and bench to true maxes. Then another 7 week build up to Nats, where I think realistically (albeit optimistic) I could have a shot at the National Jr 105 total record, currently 652.5kg. 235 Sq, 147.5 B and 272.5 D would get me 655, and they'd all be tough 3rd attempts, but there's a chance. Game on *good*

[Phedder]

Today was harder than it needed to be as it seems I slightly strained my left adductor on mondays squats. Time off from squats is bad. Warmed up a lot more than usual and squatted with a closer stance than usual, almost oly style. Could still feel it a tad but not as bad as I thought it would be, so got the work done. Friday is only 5x4s at 170kg so should be smooth, and by Monday I doubt I'll feel it at all.

 

Squats

lots x bar

2x8x60kg

3x100kg

3x140kg

4x170kg

3x3x190kg - Rep/Vol PB here. Only ever done one double at 190 before. The closer stance makes me fold over a bit more, but bar speed was actually a little better than monday, less stalling.

2x4x180kg - Supposed to be 5s, misread the program. Not even sorry. 

 

OHP

10x20kg

8x40kg

4x60kg

3x4x62.5kg

 

Lat P/D

5x10x60kg

[Phedder]

Friday - Forgot my knee sleeves *dash1*

 

Squats

lots x bar

8x60kg

3x100kg

3x130kg

4x150kg (b)

3x4x170kg - Called the squats there. Supposed to be 5 sets but it just wasn't moving well, grinding reps and loading my lower back too much. Better to call it and save myself for the heavier work next week than get injured on 170!

 

Bench

lots x bar

5x60kg

3x80kg

5x100kg

3x110kg

3x125kg

4x120kg

5x115kg

14x100kg - Failed the 15th rep, dat paaaaarrmp.

 

Elbows were hating me so;

Tri Ext 4x30x60lb

SS

Cable preacher curl 4x25x40lb

 

 

Saturday

 

Deadlifts - Concentric only.

8x60kg

3x100kg

2x140kg

1x180kg (B) - Dropping each rep from here.

1x200kg

1x220kg @ 9 - A bit slower than I'd like but to be expected for me this soon after a comp

5x1x180kg @7, 30 sec rest. Spot on, good form and fast.

 

Tire Flips

5x2x250kg

 

Circuit

Pull ups

3x8

Ab wheel

3x12

Hanging leg raises

3x10

 

I really liked the concentric only deadlifts. Saving myself for squats whilst still getting in a little weight and volume, and felt great afterwards. Same deal with the tire flips, a good DL type movement with no eccentric loading. 

[Phedder]

Squats
lots x bar
2x5x60kg
3x100kg
4x140kg (B)
3x170kg
3x190kg
2x4x190kg - Rep PBs, 4th reps were grinds. 
10x100kg

Bench
lots x bar
2x5x60kg
3x80kg
5x100kg
3x115kg
1x130kg - Easy, first session of a new top weight on my pyramid.
2x125kg
3x120kg
10x100kg

Circuit 1
Walking Lunges 3x20
Overhead Weighted Sit ups 3x15x17kg
Face Pulls 3x15x100lb
Tri Extensions 3x15x80lb

Circuit 2
Ab wheel - 3x10
Chest supported row - 3x15x25kg - Paused each rep and focusing on scap retraction and depression

Expected to squat 3x200kg on Wednesday, gonna have to amp up for that!

[Phedder]

Wed

Squats
lots x bar
2x5x60kg
3x100kg
3x140kg (B)
3x160kg
3x180kg
3x200kg - Hell Yeah! Rep PB, first time ever repping 200kg.
3x3x190kg

(was supposed to do the 3x3x190kg before 200, but that just seemed truly insane...)

OHP
lots x bar
2x8x40kg
5x60kg
3x3x65kg

Chest Supported Row
4x12x35kg - alternating grips

3 sets of high rep bis and tris for elbows.

 

Today

Today was tough, worked this afternoon, weighed in at 105.5 with food in me which meant my belt was either too tight or a little too loose, and to be honest my head wasn't in the 'get the reps or die trying' mindset, which was probably a good thing.

Squats
lots x bar
2x5x60kg
3x100kg
3x140kg (b)
3x160kg
3x180kg
5x190kg - Rep PB
3x190kg - bar slipped down my back, called it.
3x4x190kg - 3rd set, knew the 5th rep would be very ugly so resigned myself to an extra set of 4 to make up the reps.

Today called for 4x5x190kg, it was there, but not sure I'd be walking very well after it. Safer to top a rep shy and add an extra set I think, I find once I get over 3 reps heavy form just crumbles. Monday calls for 5x5x190kg, and I'm determined not to have to do a 6th set!

Bench - Shoulder playing up, elbows feeling like glass, wasn't expecting much.
lots x bar
5x60kg
2x3x95kg
3x115kg
2x130kg - Rep PB
3x125kg
4x120kg

Despite the double at 130 being a PB, it still felt horrible and didn't move smooth at all. Not grinded, just wobbly. Sharp pain in my left shoulder which diminished if I retract REALLY REALLY REALLY hard, and eased through warm ups. I'll try to get it checked out next week, I've got 2 physio sessions owed. 

Face Pulls 3x20
Band Pullaparts 3x20

Toasted. Deadlifts and back and core work tomorrow. I'll take it easy and just stick with 180 for speed singles, and dropping each rep to save the eccentric loading.

 

[Phedder]

Never got in for deadlifts, slept 12 hours instead... Think the body needed a break. 
 

 

Monday didn't quite go as well as I'd hoped, but happy with the decision I made.

 

Squats

lots x bar

2x5x60kg

3x100kg

3x140kg

3x170kg

5x190kg @9

4x190kg @9

3x5x180kg @8.5s

 

Bench

lots x bar

2x5x60kg

3x80kg

5x100kg

3x115kg

3x130kg - Rep PB.

5x120kg

2x5x100kg - 3 count pauses. 

 

So the squats called for 5x5x190kg, first set had me feeling confident. 2nd set bar slipped again, slow grinded rep, and a lot of pressure on my elbows. Decided to drop it to 180 to make the reps, and make them good. Happy I did as the reps felt really good, technique much more how I want to squat. Was able to carry the bar a tad higher and less pressure on the joints. I'm not too worried about dropping the weight for 5x5, my target is making my sets at 200kg. 

 

Bench is still being plagued by my left shoulder, lingering ache with the odd bit of sharpness in the wrong position. No real loss of strength, just confidence. Kept the volume lower and saw a physio today who confirmed what I thought which is good, nice to have a second opinion and someone to go back to who will be on my case for doing the rehab work. Nothing major, just a slightly inflammed supraspinatus and left rhomboid not quite as active. More external rotation work, stretching, and focusing hard on my scap retraction. Hitting the 130x3 means my pyramid should move to 135x1 next session, but I'll repeat 130 whilst hitting the rehab and avoid the rep out sets. 

[Pseudonym]

Happy birthday, Phedder! *drinks*

[Phedder]

Thanks Pseu! Monday went well, Wednesday not so much...

Suppose it's time for a bit of an update, had been hitting all the reps at 200kg, though getting tougher every session. In for Wednesdays 'light' 3x3x190kg before the proposed 3x4x200kg tonight. 3rd rep, 3rd set, felt my back go a little at the bottom. Video'd all 3 sets, can't really see a difference in that rep vs the other 8. Still got it up no worries, didn't feel too bad at the time. Worsened through the night at work just standing, took yesterday off to spend the day mobilising which worked quite well. Back to work today, and as the day went on the standing took it's toll. No way I was squatting tonight, will get in to see the doc on Monday and see what I can do.

I'm fairly sure it's just muscular as there's no really sharp pain, but constant ache and tightness which is wrapping around to the hips/glute med which definitely eases with some good rolling, peanutting and stretching. Pretty gutted really as I was looking forward to smashing out the 3x4x200kg and then giving 500lb a crack next week, but it's not meant to be yet. Hopefully I can get things sorted to still put up a decent total at North Islands, but I think the record attempt DL may be out of the question currently. 

Will get in tomorrow for some upper body work + lunges and belt squats, probably some reverse hypers too. Going to keep training the lower body as hard as I can whilst minding the back and easing back into the loading. 

[Phedder]

Wow, didn't realise how long it had been since I'd logged here! I moved to Lake Tekapo in June to work on a skifield there, had an absolute blast and fell in love with snowboarding. Planning to go back next season and also join the snowmaking team. The nearest gym was a 55km drive one way, I kept up 3x a week sessions for the most part leading into the nationals, dropped to 2x a week closer to the lead up, and then nothing after nationals.

I'm now living in Franz Josef and working for Glacier Helicopters. Pretty sweet gig so far. I've decided to make the most of this area and get into some trail running. I can't stand road running, most mind numbing thing out there. But blasting through some narrow trails, rock hopping, avoiding cliff drops, that's a lot more fun. Not being someone to do things by halves, I've decided to have a crack at the 33km Mountain Run section of the Coast to Coast in Feb. 800m of vertical gain, entirely off track with multiple river crossings. And just to make that more difficult, I'll be doing a regional Powerlifting comp in March/April as well in the 93kg Open Class. Proper structured training starts again next week, I started lifting again last week after 7 weeks off. 

Sun morning - 3.8km run, 29min, 330m Elevation gain. 

Sun night -

Deadlifts (First time DLing since Nationals)
lots x bar
2x10x60kg
3x100kg
4x5x140kg - double overhand no belt
5x180kg - Threw the belt on and mixed grip. Pretty happy with this

Bench
Lots x bar
2x10x60kg
5x80kg
5x90kg
5x100kg
2x5x95kg

Pull ups 
7x5 between sets of bench

Face Pull/Tri ext/Cable curl triset 3x20

Monday - 11 hour day, needed to feel out my squat. 

Squats
lots x bar
2x10x60kg
5x100kg
3x120kg
3x140kg (B)
1x160kg (B) - Smooth and easy, but hips don't feel great right around depth yet. 
3x140kg (B) 

Front Squats
3x10x60kg

Tuesday - 1 hour pacing run
6.86km, 426m Elevation gain.
s*#t pacing. Walked some of the steeper bits, casual jog flats and speed through any decline. 

Wednesday

Inverted rows 3x15
SS Face Pulls 3x15

Bench
lots x bar
10x60kg
5x80kg
3x5x100kg

Chin ups
6x8

Close grip slow tempo bench
3x10x60kg

Band Pull-a-parts. 
3x20

[Phedder]

Friday just some quick pause squats and deads, was short on time. 

Sat morning was;

Five 1km runs, fast pace (well, fast as I could manage consistently...) 2min rest.

1 - 5:16 - slight incline
2 - 5:46 - moderate incline
3 - 5:43 - moderate incline
4 - 5:04 - Flat 
5 - 4:58 - Flat to slight decline finish. 

Afternoon:

Power Cleans
8x60kg
4x80kg
2x90kg
2x1x95kg - Hadn't lost as much here as I though, but catches were baaad.

Front Squat
8x75kg
2x100kg
1x110kg
1x120kg - 8RPE, definite 130, maaaaaaybe 140 there. 
15x90kg - AMRAP in 1 min. 

Back Squat
3x10x100kg

Speed Squats
10x3x110kg - Playing with stances each set, started feeling really good. Best squatting I've done in months. 


Sunday

Overhead Press
lots x bar
4x40kg
4x45kg
2x5x55kg

Push Press
3x60kg
3x3x70kg
10x60kg
8x60kg

Burpee Pull ups - 40 for time.
4:53. Suuuuuuucked. 

DB Rows - forgot chalk, no straps, sweaty. Fail.
40kg x15, 12, 11. 

Underhand BB Rows
70kg x10, 12, 12

Dips - 12 - Nope, they hurt. Never liked dips.

Push ups SS hanging leg raises
12
23 + 12
19 + 12


20 min recovery cycle - supposed to run but torrential rain and 8pm.

[Phedder]

Tuesday 6th - 3.6km trail run, 25min, 340m gain. 

Wednesday 8th

Deadlifts
lots x bar
5x60kg
3x100kg
2x140kg
2x160kg
6x180kg - Happy here, good clean reps. 10s there if I really want to grind. 
16x100kg - 1 min of smooth reps, 2 min rest and repeat.
14x100kg 
6x4x120kg - Speed work

RDLs
3x10x65kg

High bar 6 count pause
3x3x65kg

20 min recovery cycle. 

Thursday 9th

6km (roughly, gps f*@ked out) trail run, 49 min. Approx 400-500m gain. 

Friday 10th

Bench
lots x bar
6x60kg
4x80kg
2x100kg
2x110kg
1x120kg
3x3x90kg - Speed
4x2x90kg - Illegal wide long pause

CG
18x70kg
13x70kg

T-bar rows - Awkward as hell to set up, used a tricep rope haha. 
lots x 20kg
6x60kg
3x12x40kg
14x50kg

Weighted chins +20kg
5,6,5
10 bodyweight

20 mins on a spin bike wheel styled elliptical
5 mins stationary bike to check HR, 140-150.

[Phedder]

Sat - Easy cruise
3.8km 20:40

Today;

1km Repeats
5:03
5:13
4:31
4:48
4:10 - Next time will be under 4min. 

Power Clean
6x60kg
4x80kg
2x90kg
3x1x90kg

Front Squats
8x75kg
2x100kg
1x110kg
1x125kg
12x90kg

Back Squats
90kg x16,14,15,14
80kg 10x3 - Speed, pretty much jump squats.

Lunge Hops
3x1min rounds - These freaking suck. 

And a 70 hour work week done. Day off tomorrow and a big hike planned:-D

[Phedder]

The Hike on Monday didn't go the greatest, fog and cloud set in as I was nearing the top. Reached the final lookout before the summit and couldn't see more than 5m in front of me so turned back. Took me about 2.5 hours to get to there which was a 900m climb, about 6km. Best part was going back down, bang on 1 hour and a few near death (not really) moments haha. 

Tuesday:

OHP
bar x lots
40x4
45x4
55x4
60x1
65x1
70x1 - Should have stopped at 65 haha, stalled and grinded through. Felt more like a technique issue. 
Push Press
60x3
75x5
60x9
60x8

Burpee Pull ups
40 in 4:46

Kroc Rows 
40kg, 17, 15, 15.

UH bent over rows
60kg 12,11,12. 

Push ups super set with the leg raises
24+12
22+12
23+12

About 3 hours later did a trail run, half of it along a new track which was a lot of uphill. 6.3km in 56:40

Thursday

Deadlifts
bar x lots
60x5
100x3
140x2
160x2
190x1
200x2x1 - Couldn't find the 2.5s, 1st single was an 8 rpe, second a 9, felt slightly off groove.
100x18
100x15
Speed
120x6x4

RDL
100x5,4
60x2x12

Pause Squats
75x3x3

20 min cycle - Late at night and our treadmill still isn't fixed. 

Friday

6km in 41 min trail, 180mm rain in 24 hours. My running rain jacket is NOT up to scratch, hah. 

Saturday: Mile progression intervals - Run a mile, rest 2 min, do it faster.
Mile 1: 9:16
Mile 2: 9:05
Mile 3: 8:10
Mile 4: 7:36 - A little disappointed, paced a tad too slow. Semi sprinted the last 200m or so but had more in me, not quite at threshold. I think 7:20 is a definite possibility, maybe 7:00 flat if I want to throw up!