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700 total RAW

hjp

By hjp
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hjp Senior member

hjp

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Cheers justhell! Always seems to feel harder than it looks, one of the reasons vids can be good for the confidence!

Tuesday 21st Feb

Smolov Jr Bench + High Rep Squats

Bench Press

Bar * 15, * 10

60kg * 5 - 2 sets

80kg * 3 (ww)

Work Sets

105kg * 5 (ww) - 7 sets - Last rep of all sets paused. Had spotter on last 3 sets who unracked.

DB Shoulder Press

26kg's * 10, * 8, * 8

Squats - Had talked myself out of it so left squat shoes an sleeves at home but maned up an did it once I got there...

60kg * 5 - 2 sets

100kg * 3

130kg * 20 (ww) - decided if I got 20 rather than 15 I would do just the single set, so went hard and got there! No vid today!

Elbow was pretty good on bench today. All sets were pretty comfortable, focussing on good setup an speed from the chest. Its good. Test day next week should be interesting. Best raw (touch an go) is 125, be nice to make 130 fall.

No squat shoes made the groove different but just meant a slightly wider stance in the flat shoes for squats. Pretty happy with 20 at 130 but really want that 140 now... probably go for it next week...

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hjp Senior member

hjp

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Cheers TinyTraps, MK & Rod Dog!! Amping for the year!!

Thursday 23/2/12

W3D3 Smolov Jr Bench + Crazy Squatting

Bench Press

Bar * 20

60kg * 4 - 2 sets

80kg * 3

Work Sets

110kg * 4 (ww) - 8 sets - paused last rep on all sets

Squats - sleeves all sets

Bar * 5

60kg * 5 - 2 sets

100kg * 3

120kg * 3

140kg * 20 (ww+b) - ouch! Rep PR

DB Front Raises

10kg's * 10 - 3 sets

Bench - went well. Felt pretty smooth. Definitely feeling more confident under these heavier (for me) weights! Looking forward to finishing the smolov jr as the elbow is not happy. Still bearable but will be nice to not feel it all the time during bench workouts!!

Squats - pretty stoked with this 3PPS for 20 reps is not something I thought about trying until I started doing a bit of high rep stuff. With this week being the deload from 531 so figured why not give it a crack and got it. Trying to get the video to upload but can't seem to get it working. Will upload it when I figure it out.

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hjp Senior member

hjp

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Cheers Red!! Glad to hit that, bit of a personal goal!

Saturday 25th Feb

Smolov Jr Bench W3D4 - Final Day

Bench Press

Bar * 10

60kg * 3 - 2 sets

80kg * 3 (add WW)

100kg * 1

Work Sets

115kg * 3 - 10 sets

Pull Ups - Neutral Grip

BW * 10, * 10, * 5, * 5

Finished Smolov Jr Bench!! :cool: No pausing today as was unracking the bar myself and didn't have a spotter today on most sets either! Pretty pleased, felt fairly smooth, easily the toughest day for me though, 10 sets is just a long mental battle!! Will most likely have a bit of a touch and go test, probably aim for Thursday for that! 130kg+ would be nice....

Big day coming up on Monday 242.5kg (comp PR) double on the deadlift, bring it!

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Cheers Drizz! Stoked to be able to have a few days off it haha

Sunday 26th February

Coan Phillipi Week 7

Deadlift

60kg * 6 - 2 sets

100kg * 2 - 2 sets

140kg * 2 - 2 sets

180kg * 1 (b) - 2 sets

220kg * 1 (b)

Work Sets

242.5kg * 2 (b) - Rep PR - thats my comp PR for 2

'Speed' sets

180kg * 3 (b) - 3 sets

Power Shrugs

180kg * 5 (straps) - 2 sets

SLDL

120kg * 5 - 2 sets

Pendlay Rows

100kg * 5 - 2 sets

Chin Ups

20kg * 5 - 2 sets

Goodmornings

130kg * 5 - 2 sets - man I felt these in the glutes today!!

Really happy to get 242.5kg for two! Felt pretty good! Amped for next week!!

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Monday 27th Feb 2012

Random Shoulders & Abs Day

Military Press

Bar * 12

40kg * 5

60kg * 3, * 5, * 5

70kg * 5 - Leg Drive from here - just trying it out...

75kg * 5

80kg * 5

90kg * 3

100kg * 1 - amazing how helpful the leg drive is lol good fun, all legs though!

DB Side Raises - slow an controlled

10kg's * 6 - 3 sets

BB Front Raises - again slow an controlled

19.5kg * 6 - 3 sets

DB Rear Raises

10kg's * 15 - 3 sets - really felt this!!

Double Crunch

4kg * 12 - 3 sets

Weighted Cable Crunches

66kg * 20 - 3 sets

Just a fun day, wanted to do something but resting the bench for Thursday so figured shoulders would be ok! Good enjoyable session. Hadn't hit the abs directly for a while.

Plan for the rest of the week is rest tomorrow, squat heavy (+fronts) on Wednesday, test touch an go bench on Thursday, rest Friday and Coan Phillipi deads Saturday. Will be a good week. Next week will be the last week heavy, before the week deload pre-competition.

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Wednesday 29th Feb

Squats Day

Squats - knee sleeves all sets

60kg * 5 - 2 sets

100kg * 3 - 2 sets

140kg * 3

160kg * 1 (belt from here)

180kg * 1, * 2 (ww from here)

200kg * 1, * 2, * 3 - "classic" (sleeves+belt only) squat Rep PR

Front Squats - knee sleeves an ww

100kg * 5

110kg * 5 - 2 sets

Smith Machine Calf Raises

80kg * 10 - 3 sets

Really pleased. The first set at 200 (the single) had crap grip on bar, added some chalk an then each set got better. The set of 3 felt the best, sunk them deep an really drove each up. Likely open here at CD's.

Front squats are always tough after heavy squats but felt ok. Calf raises were just for fun, hadn't done any for ages!

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hjp Senior member

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Thanks SG, yeah I can't wait to nail the 600lbs. 250kg Saturday, want to make it fly!! 8)

Got Central Districts champs on March 17th, then entering a Classic (belt + sleeves only, no suits, wraps or shirts) comp on June 9th. Probably then just eye up the Classic Nats (Dec 3rd I think, probably have a hit out at the BBro too)

Going in the raw comps this year as keen to build up my raw strength as first year as an open lifter, makes training a lot less time consuming and I see it a bit more as me lifting the weights - no hate on the equipment (more than sure I will get in the suits an shirts again in the future) just suits me a lot more at present!

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Thursday 1st March 2012

Bench Test Day - Post Smolov

Bench Press - touch an go

Bar * 10 - 2 sets

60kg * 3

80kg * 2

100kg * 1 (ww from here)

110kg * 1 - wow fast!!

120kg * 1 - again, smooth

130kg * 1 - 5kg Raw PR, and felt good!

135kg * 1 - 10kg Raw PR, smooth why not try 3PPS...

140kg * 1 - 15kg Raw PR, wow... Couldn't believe it!!

145kg * miss - ah well haha just thought it was worth a crack!

Dips

+20kg * 15, * 12, * 8

So so stoked. Glad that I tried smolov jr routine! Really has worked a treat, can't believe it. The weight gain likely has helped too. So pleased:-)

Here's the vid:

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hjp Senior member

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Thanks Red Machine an Big John, Good feeling..... Right today...

Saturday March 3rd 2012

Coan Phillipi Week 9

Deadlifts

60kg * 8

100kg * 2 - 2 sets

140kg * 2 - 2 sets

180kg * 1

180kg * 1 (b)

220kg * 1 (b) - 2 sets

Work Set

250kg * miss (b) - unsure what happened, ended up on my toes but knew I had it...

250kg * 1 (b)

Speed Sets

150kg * 3 (b) -2 sets - actually felt really quick today, probably as its lighter!

Power Shrugs (used straps)

180kg * 5 - 2 sets

SLDL

120kg * 5 - 2 sets

Stoked to get 250kg, annoyed I missed the first but nailed the second pretty good so pleased with the 5kg PR!!! Next week 255kg. Then Rest and meet day!

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hjp Senior member

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Monday 5th March 2012

Paused Bench Work

Bench Press

Bar * lots

60kg * 3

80kg * 3

100kg * 2 (ww and paused reps with 'press' calls from here)

110kg * 2

120kg * 2 - 2 sets

125kg * 2

130kg * 1

135kg * 1 - Paused PR

Dips

+26kg * 10 - 3 sets

T Bar Rows

35kg * 12 (neutral), * 12 (overhand), * 10 (underhand)

Overal a good day. Pleased to get up to 135 paused, main goal was the paused doubles an got 125 there so comp should be interesting. Cutting down accessory as comp soon so just the stuff that I feel necessary - dips an wanted some upper back and T bar was free. Focussed BB styles there, feel the back working

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Tuesday 6th March 2012

Squats Day

Squats - knee sleeves from the word go

60kg * 5 - 2 sets

100kg * 3 - 2 sets

140kg * 3

160kg * 1 (added WW + Belt)

180kg * 1 - 2 sets

200kg * 1 - smooth

210kg * 2 - first rep smooth, second fell forward a bit but muscled it up.

140kg * 15 - fun in a painful squat kind of way...

Front Squats

100kg * 5

120kg * 5 - better technique than the 100 set

140kg * 2 - my friend hit a single at 140 the other week and he was watching so decided I would lay a challenge down haha

Stopped it there. Keeping sessions to the point.

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