700 total RAW

[hjp]

Final Squats Sunday 3/6/12

60kg * 5 - 2 sets

100kg * 3 - 2 sets

140kg * 2

160kg * 1

180kg * 1

200kg * 1 - WW+B

220kg * 1 - 2 sets

That's it, last proper session done and dusted. Rest up, sleep up and eat up. Bring on Saturday!

[hjp]

Wednesday 6th June 2012

Final session before the meet on Saturday. Worked up to 3*3 on each lift, just at 50% of openers. All nice an easy, can still feel that left elbow isn't right. Not ideal but it's part of the game. Just see how it is on Saturday, won't affect the squat or dead so will focus on those anyway. Almost game day. Looking forward to it!

[Phedder]

Rest up, eat well and all the best for Saturday mate. You're going to demolish your old PBs :nod:

[Monarchking]

Awsome job man. Just catching up. Epic lifting lol.

[drizzt]

Grats on the 272 bro! Awesome squatting as well, good catching up again.

[M.T]

+1 bro always a pleasure watching you and yours boys take out comps it's awesome to see keeps us on our toes that's for sure :clap:

[teamfatboy]

+2 - you did an awesome job out there today.

Admire the way you're incredibly consistent with the set-up, doing things exactly the same - and getting the results that come from attention to details.

Well done :salute:

[Calvin]

Awesome work today Hayden. Smashing records!

[hjp]

Haha got beaten to it in here!! Cheers for the compliments boys, really appreciate it. Was extremely pleased with how it all went down!

Central Districts Classic Meet Report

Just got home but had to write this up before nodding off. 

Was another comp run really well at the Powerhouse gym with Warren, Ruth and the team. Always enjoy competitions run here, so much space to warm up and a real lifter friendly atmosphere. Love it!

Also got a couple of new boys into it today which was awesome. Great to see mates getting into the sport an having a enjoyable and successful first up experience, think that actually helped my lifting too, took my mind off worrying about myself too much an got motivation from them doing well.

Weigh In

Weighed in at 90.2kg so comfortably under 93kg.

Squats

Warm ups felt good. Just went up to 200kg for a couple of singles before hitting the platform

Attempt One - 220kg. Good lift. Always nervous about the first squat but was nice and easy.

Attempt Two - 230kg. Good lift. Felt a bit heavier but still came up pretty good. Good lift 2.5kg Raw PB, central districts (CD) raw record. Decided to try break my equipped PB of 240kg with the third...

Attempt Three - 242.5kg. Good lift. Felt heavy from the outset. Kept cool an went through the process. Nailed it. Tough though, but got through it. 15kg raw PB, 2.5kg all time PB, and beat my CD raw record. Stoked.

Bench Press

Warm ups felt good, no real pain in the elbow. But wanted to play it safer here to start with.

Attempt One - 110kg. Good lift. Due to the recent elbow issues and to ensure I didn't bomb (an miss setting the squat record) I lowered the attempt weight. Came up easy.

Attempt Two - 125kg. Good lift. Felt strong so thought why not try for a PB as the elbow wasn't playing up.

Attempt Three - 137.5kg. Miss. Just didn't have the strength in the tank. No excuses just wasn't strong enough.

Deadlifts

Here's were I really start to enjoy meets, love the deadlift!

Attempt One - 250kg. Good lift. CD raw Record. Fast, much faster on the video than I thought it felt but felt comfortable at the time too.

Attempt Two - 272.5kg. Good lift. Absolutely stoked. 600lbs goal done and dusted in competition. Happy as. Broke the CD raw record I had just set and got myself a 12.5kg PB.

Attempt Three - 280kg. Miss. Gave it a crack but wasn't there. Had achieved my goals so fair to say motivation for this one wasn't too high but the weight did come off the floor!

Total: 640kg - 17.5kg PB. CD Raw Record. 

Very happy. Areas to improve on but stoked with the day. Looking forward to training hard an making some more gains. This next week will be easy bodybuilding stuff then the 6 week training in the lead up to nats begins.

Here is the video:

[red machine]

8) outstanding work bro!! going form strength to strength

[Monarchking]

Wow! amazing shit bro! Records dropping like flys :shock:

[Big john]

BOOM DERE IT IS!

awsome bro! goal acheived! lose respect for it now and move on

[steak]

Great lifting at 90kgs :clap:

[hjp]

Cheers Red, MK, Big John & Steak!! Well pleased. As Big John said, goal achieved, lose respect and move on, that is the plan :nod:

So on that note, I have some new goals

Goals

1. Total 700kg (+) - at Oceania champs RAW in the U93's

2. Deadlift 300kg - Unreal to say it but I want 300kg, I will need this to achieve goal 1

3. Bench 150kg - By Oceania's also. I am sick of my Bench sucking. Time to get it moving so it at least becomes respectable.

Big goals. But I know they are achievable. Time to work hard and bring them on. Nats in 7 weeks. This week has been bodybuilding styles lighter weight higher reps (and no comp lifts), next week its into working hard.

Plan is to keep intensity high and is a 6 week schedule with one week deload, the plan as follows:

Monday: Deadlifts + Light Bench + Assitance: Incline Bench, DB Flyes & Pull Ups

Wednesday: Light Squats + Military press + Assistance: Shrugs, Front Raises, BB Rows & Dips?

Friday: Heavy Squats + Heavy Bench + Assistance: GMs, Leg Ext, Machine Flyes & DB Rows

Saturday: Assistance OR Conditioning

Major lifts are the priority but I will try ensure that more often than not I get the assistance in. Feel increasing the size of the chest should help me out of the bottom of the bench press so will do all bench assistance in a manner to try get some muscle mass built there. Should be a fun 6 weeks.

[drizzt]

Attack it hard bro! Be good to have one of the Predators at the Oceanias, just don't outlift me while I'm in equipment please k thanks :grin:

[hjp]

Thanks Drizz, there's no show of me raw beating you eqquipped!

Oh an for the record, there may be two predators trying for oceanias... 8)

[Phedder]

That 700kg total is a damn good goal mate, and well within your reach. Would have landed you dead middle of the pack at the Raw Worlds :nod:

Here's a recording of last nights stream if you haven't seen it;

http://styrkelyft.qrodo.tv/index/30?eventid=2261

I think the Men start around 150-160min in, 21 competitors too.

[hjp]

Thanks for the link bro, have had a bit of a look. Some beastly lifts in there! I will work hard, who knows what is possible :nod:

[Panzer]

That 700kg total is a damn good goal mate, and well within your reach. Would have landed you dead middle of the pack at the Raw Worlds :nod:

Here's a recording of last nights stream if you haven't seen it;

http://styrkelyft.qrodo.tv/index/30?eventid=2261

I think the Men start around 150-160min in, 21 competitors too.

Was watching thinking how nice it would be to not have to worry about putting gear on....just got out there and lift the weight!

[Terrymundo]

just had a flick through your journal.

Damn strong son!

[hjp]

Thanks Terry - Yeah it is nice Panzer

Nats Prep - Week One Day One

Monday 18th June

Primary Movements

Deadlifts 

60kg * 5 

100kg * 3, * 2

140kg * 2, * 1

180kg * 1

200kg * 1 - B from here

220kg * 1

Work Sets

242.5kg * 2 - 2 sets

Bench Press - Light Day

60kg * 5 - 2 sets

80kg * 3

Work Sets

95kg * 6 - 3 sets - paused last rep each set

Accessory

Incline DB Bench Press

22kg's * 12 - 2 sets

28kg's * 12

Pull Ups

BW * 8, * 7, * 6

Flat DB Flies

12kg's * 12 - 3 sets

Notes/Thought:

- Good day. Deads were tough but first day back with decent weight was always going to be tough. Bench went well, going to try pause a lot during this training cycle

- Will be a intense 6 weeks but it's too short to go light so keeping it heavy! There will be a light day an heavy day for squats and bench each week. Looking forward to it.

Deadlifts Vid below...

[hjp]

Nats Prep - Week One Day Two

Wednesday 20th June

Primary Movements

Squats - Light Day

60kg * 5 - 2 sets 

100kg * 3

140kg * 2

Work Sets - added WW

170kg * 6 - 3 sets

Military Press

20kg * 10

Work Sets

52.5kg * 6 - 3 sets

Accessory

BB Shrugs SS DB Shrugs

80kg * 12, * 15, * 13 / 32kg's * 8, 10, 30kg's * 12

Pendlay Rows

80kg * 8, * 7, * 8

FSR Combo (Front to Side to Rear DB Raise)

6kg's * 10 - 2 sets

Notes/Thought:

- 6 reps on the squats feels like cardio. Wednesdays lighter day is all about trying to nail depth so its bang on every rep and to try fix technical issues as well as a bit of muscle growth too. Good day all in all. Will try get all assistance in every week for the first 3 weeks then consider making it a bit less with the final run into nats.

[hjp]

Squats - should say set one and set three

[hjp]

Nats Prep - Week One Day Three

Friday 22nd June

Primary Movements

Squats - Heavy Day

Bar * 10

60kg * 5 

100kg * 3

140kg * 2, * 2

180kg * 1 - B from here

190kg * 1 - WW from here

Work Sets

205kg * 3 - 3 sets - no video. Will bring it back when it's heavier.

Bench Press - Heavy Day

60kg * 5, * 2 

80kg * 3 - WW from here

100kg * 1 - paused

110kg * 1

Work Sets

122.5kg * 2 - 2 sets

Accessory

GM's SS Leg Ext

80kg * 15 - 3 sets / 82kg * 15, * 15, 89kg * 20

Pec Fly Machine SS DB Row

68kg * 12 (paused) - 2 sets / 28kg's * 20 - 2 sets

Notes/Thought:

- Legs had been aching since Wednesday's session - first session in a while with any real reps on squats. Have been walking every morning and some afternoons which I think should help / did help with recovery

- Although the legs were sore I knew it was the day to do the work so just got on with it. Felt a tad weak out of the hole and technique was a bit off but worked on it an 3rd set ended the the fastest reps an best technically.

- Accessory was awesome, tough high reps but enjoyable. Closet bodybuilder I think lol

- Sled tomorrow.

[hjp]

Today just did some pushing of the sled and some dragging (both backwards an forwards) - took it outside so we had more grip on the feet an loaded it up abit over a shorter distance (about 15m each way). Did 5 reps there and back pushing (alternating handles) then 3 reps dragging backwards there and forwards back. Try to develop some strength from it not just conditioning. Although we had more grip there was also more resistance on the sled at all weights from the rougher surface. Was good though!