700 total RAW

[Phedder]

I'm sure that Jono fella could give you a good solid slap before each set. Wake you right up, or put you to sleep

[hjp]

Haha put me out cold I would imagine!

[startinfromscratch]

very strong pulling bro, consistently! have you always had a meke pull?

[Big john]

true battle againest the iron in the later sets of the dead video bro :clap:

[hjp]

startinfromscratch - my pull has always been my best lift, has had its issues during last year but is coming back right up there since the end of last year. Definitely my favourite lift.

Yeah Big John that was a very tough rep. Got to battle those out to make the progress! Just stoked I got it!

[hjp]

W8D3 - 18th May 2012

Only writing work sets from today

Squats

180kg * 3 - B from here

205kg * 3 - WW from here

227.5kg * 3 - 3 Rep PR (also equal 1RM)

Bench

125kg * 3 - 3 sets, WW all sets

Pendlay Rows

110kg * 3 - 3 sets

Box Jumps

Worked up to about ~112cm (44inches) for 3 reps

DB Rows

30kg * 30

Notes / Thoughts:

Pretty happy with the squats. Depth could've been better but it's the most weight I've had on my back raw and was obviously a bit nervous. Need to get over it and just sink it a bit quicker.

Bench felt strong, pleased to get all the reps. Rows were good again. Liking those.

Box jumps were fun, glad to get them an the DB rows in. First chance to get extra stuff in for the week.

Sled tomorrow!

Video of final set of squats:

[hjp]

Conditioning Day - 19th May

GS1 Conditioning Sled

5 lengths of 60m with 40kg on the sled

5 lengths of 60m with 60kg on the sled

Had ~ 2min between each effort.

Doubled last weeks total distance. Will keep it at 10 lengths total for a while and try speed it up! May add a mid week session after the meet on June 9th.

The pain in the quads was even worse than last week and felt ridiculous after the last rep. Also felt it in the hams an glutes today - must have got nice an low. Got to be slightly crazy to do this but it's so good in that sick painful way.

[hjp]

W9D1 - Monday 21st May 2012

Squats

60kg * 5

100kg * 3, * 3

140kg * 2

160kg * 1

180kg * 1 - WW + B

200kg * 1

Work Sets

220kg * 3 - 3 sets

Bench Press

60kg * 5

80kg * 3

Work Sets

107.5kg * 3

122.5kg * 3

135kg * 2 (+1 Spotted)

Pendlay Rows

60kg * 5

Work Sets

90kg * 3

102.5kg * 3

112.5kg * 3

Notes / Thoughts:

Squats were pretty good. Tough as but I got through it. First rep of last set was the best rep. Nice speed on the descent and strong high chest on the way up. Most reps were grinders but hey it's the last week of program what do I expect!

Was an average bar today too - something I don't normally notice. But had to line its groove up before sets or it just rolls down the back. Also bent a heap which made it a little difficult to unrack with the heavy weight but we got there. Just pleased to hit all nine reps in the 3 * 3 prescribed!

Bench was far better than last week the 135kg felt much better that the 132.5kg last week. Even though I only nailed two myself they were much stronger reps than last week. Pleasing for sure!!

Rows again felt good. Strength always rising on that exercise.

Only two more days till the program ends...

[hjp]

W9D2 - 23rd May 2012

Deadlifts

60kg * 10

100kg * 3 - 2 sets

140kg * 2

180kg * 2, * 1 - Added belt on the singles set

220kg * 1 - Fast as!

Work Sets

250kg * 2 - failed 3rd (vid)

250kg * 1 - failed 2nd

250kg * 1

Military Press

40kg * 5

60kg * 3

Work Sets

70kg * 3 - 3 sets (needed a little leg drive on last rep each set)

Pull Ups

BW * 3

+24kg * 3 - 3 sets

DB Rows

24kg's * 30

Notes / Thoughts:

Deadlifts were pretty good, 2 reps at 250kg is a PR for a double. Really wanted the third but couldn't get my hips through. Same issue with 2nd on the second set. Still got 4 reps at 250kg which is pleasing. Was meant to be 247.5kg for 3 but had to round it up, last week an all so had nothing to lose.

Rest of the day was pretty standard, military press a bit tough had to use the legs on the third reps. All in all pretty decent.

[Phedder]

Good grind on the deadlifts mate, that third rep looked close. A little talc possible may have helped it just slide on up. Time to eat up large for the final session!

[cMac]

Must be close to the 270kg with a double at 250kg. Good work pal :clap:

I'm aiming for the 600lbs deadlift at the moment as well so I know how hard it is

[hjp]

There was some talc there Phedder, probably could have been more but think it was likely just a lack of strength and got out of the groove!

Thanks cMac, yeah its a barrier that will be good to break. Definitely hard work!

Heres todays work...

W9D3 - Bench Only Work - 24th May

Hoping to bench again on Sunday so shifted the final days bench work forward to today (Thursday) to give me a couple of days between.

Bench Press

60kg * 3

80kg * 3

100kg * 1 - WW

120kg * 1

Work Sets

127.5kg * 3 - 3 sets

That's all. Pleased to nail all 9 reps. Bench is feeling on form

[ohjoshua]

lotsa power bro.

how tall are you?

do you ever do the OL's?

keep up ur good work

[hjp]

Approx 173cm an na no Oly lifts! Power likely comes from sprinting background at high school I would imagine. Cheers for checking in.

W9D3 - Final Day 5by5

Friday May 25th

Squats

60kg * 5

100kg * 3 - 2 sets

140kg * 2

160kg * 2

Work Sets

185kg * 3 - WW from here

210kg * 3 - B from here

232.5kg * 2, * 1

Goodmornings

80kg * 10

100kg * 10 - 2 sets

Pendlay Rows

60kg * 5

90kg * 3

Work Sets

112.5kg * 3 - 3 sets

Notes / Thoughts:

Squats were strong. Felt good under the 232.5kg - cut them a bit too high though. Tad annoyed but first time doing any reps raw at this weight. Next week it's singles before comp so can really focus on sinking them. Pleased to be handling good weight.

Good day. Great program. Done an dusted!!

[hjp]

[rms-t]

You are a machine.

[red machine]

awesome block of training dusted mate! set up for some quality numbers in a few weeks, outstanding :clap:

[Phedder]

You made it through, awesome work! So next week you'll be working up to openers, then deloading for comp?

[hjp]

awesome block of training dusted mate! set up for some quality numbers in a few weeks, outstanding :clap:

Yeah mate thats the plan. Once the body has recovered there should be more in the tank I think. Been feeling pretty stuffed the last two weeks

You made it through, awesome work! So next week you'll be working up to openers, then deloading for comp?

Yeah openers and probably seconds then deload for a decent week. Should get me nice an fresh for comp day.

You are a machine.

haha cheers man! Plenty of room to improve though too :nod:

[hjp]

Things went pretty badly today. Was all ready for a good session. A couple of the boys in the gym on a Sunday for Palmy team session before the meet. Had done bench on Thurs to give me some days off but the elbow said a big fat no once some weight got on the bar. Heres how it went down...

Sunday 27th May

Bench Press

60kg * 5

80kg * 2

100kg * 2 - WW + Press Calls - comp calls from here

110kg * 1

120kg * 1

125kg * 1 (planned opener)

135kg * 0 - just went for touch an go but elbow screamed at me coming off the chest and so I left it and stopped benching there. Been aching since, it has never been this bad. Time to rest it up pre comp.

Box Jumps

Did some for some explosive stuff. Worked up to approx 110cm-ish. Felt ok. Achieved the desired purpose of something fast with the legs.

DB Curls

12kg's * 15 - 3 sets - seemed to help the elbow

Done, now to try rehab the elbow so I can bench later in the week... If it doesn't come right I will just take it easy at the comp with the Bench, but lets be hopeful

Yesterday did 10 * 60m with the prolwer type sled, 30m there with high handles and 30m back with low ones. Just kept it at 40kg on the sled an went for faster reps. Destroyed me again.

[hjp]

Only a quick update no need to go into much detail...

Deadlifted up to my planned opener, 250kg, then went to break my current main goal of 600lbs!!! And I got it!! That is my planned second attempt for June 9th.

Very very pleased. Stoked as!!!!

Here's the vid:

Finished the session off with some Goodmornings - 80kg * 10, 100kg * 10, 110kg * 10

Stoked, bring it on in comp - 12 days...

[Big john]

Never doubted you for a sec bro!, AWSOME! and at 90kgs you lite bugger!

[hjp]

haha cheers big John! I will hopefully look to gain some weight again during summer. Got to lose some fat first though as the bulk to 90 was far from clean :pfft:

[hjp]

Thursday 31st May 

Squatted up to opener and 2nd today. Plan is 225kg to open an 235kg or second. Trying to be a bit aggressive this competition. Should be interesting. 

Wasn't feeling it today as had been chopping off and skinning sheep legs (random for a sports science lab manager I know, but it's for a dissection lab next semester) but got in an did the work.

Moved the rack to face away from the mirror, needed to as it felt a bit different given that I have been facing a mirror for so long now. Will likely do one more squat session on Sunday, just to nail the form etc.

Here's the vid

[hjp]

Friday 1st June

Bench Pressed up to planned opener of 125 and the elbow held up ok, did one paused rep an one touch an go in separate sets at that weight. Felt a little pain but held up pretty good. Should be sweet for comp!

Then did 3 sets of 15 reps Hammer Curls and 3 sets of 10, 8 & 8 on the Shrugs. Just random accessory work for the elbow an for fun.

8 days...