700 total RAW

[teamfatboy]

Welcome to Dunedin, home of the legendary cheese roll... Surely a pl approved pwo snack. At least that's why I'm telling myself =P~

[hjp]

Ill be downing one of those TFB haha :nod:

17 Days Out From Nats

Smolov Jr Bench W1D3

Bar * 10

60kg * 5 - 2 sets

80kg * 3

100kg * 2 - add WW

Work Sets

107.5kg * 4 - 8 sets (only paused last rep of 6th set)

Then went home an got on the foam roller attacking the hips, thighs and back. Let it slip lately but have been doing it again most days this week! Got to keep at it.

[Monarchking]

Then went home an got on the foam roller attacking the hips, thighs and back. Let it slip lately but have been doing it again most days this week! Got to keep at it.

Easy to put it off, but so worth it.

[hjp]

Yeah definitely helps MK!

16 Days Out

Second to last Squat Sesh

Squats

60kg * 5 - 2 sets

100kg * 3

150kg * 2 - using a few 25kg plates

180kg * 2

200kg * 1 - added WW

Work Sets

220kg * 1 - added B, felt good as!

230kg * 1

240kg * 1, * 0

220kg * 1

200kg * 5

Good day! 240kg felt good on my back today - not too heavy. Felt I could've sunk it deeper first set, second at 240kg was tough hence the fail. Did 220kg again for confidence, was good. Happy all in all.

[drizzt]

Looked strong bro, nice work. Pity about the 2nd 240 but you know you're good for it, will be freaky at <83kg!

I need to adapt my squat style to be more like yours, envious of your minimal knee travel :nod: Any tips for that? (apart from pushing them out, I try! :pfft:)

[hjp]

Looked strong bro, nice work. Pity about the 2nd 240 but you know you're good for it, will be freaky at <83kg!

I need to adapt my squat style to be more like yours, envious of your minimal knee travel :nod: Any tips for that? (apart from pushing them out, I try! :pfft:)

To be honest I have never thought much about my knees, I think its because I descent so slow (which I would like to change). But I have had one of the guys I train notice I have been letting my knees collapse in an hes always been telling me to force them out over the past few weeks, that is likely helping!

Considering leaning up a bit, adding some muscle and staying in the 83kg class so I can be competitive and aim for the World Classic Cup next year maybe....

[drizzt]

True, I suppose I'm a little bit opposite where if anything I have too much range of motion (I can force my knees WAY out), have never had a problem with knees collapsing in that I can think of, I think my issue may be poor ankle flexibility?

Ah well. Bro you'd do well at 93s in a year or two? Reckon you can maintain 83 easily? You fill 93 quite well, you'd be quite lean in the mid-80s? I'm the opposite there too: started in the 93s and wanted to stay there, now having real battles keeping under 105 :pfft:

[hjp]

15 Days to Nats

Smolov Jr W1D4- Bench Press

BW: 86.0kg

Bench Press 

20kg * 10

60kg * 5

100kg * 3

110kg * 1

Work Sets - added WW

115kg * 3 - 10 sets

Cardio - yes cardio lol nutritionist recommended adding 20 minutes light intensity after the weights to ensure I make weight. Just did 15min on the cross trainer! Short on time but will make it 20 from here on till I make weight.

Elbow a bit sore but not too bad till the last two or three sets. 

[hjp]

Yeah was just looking at results ay Drizz an feel if I lean up then gain some mass I could do quite well at 83. See how the strength goes ay! Have a play, nothing to lose, or ages left in the Opens before masters haha

[hjp]

21/7/12 - 14 Days Till Nationals...

Accessory Saturday

Pull Ups

Wide Grip - BW * 8, * 6

Med Overhand - BW * 10, * 6

Med Underhand - BW * 6, * 5

Rear DB Raise

10kg's * 10 - 3 sets

Seated Row

78kg * 8

72kg * 8 - 2 sets

Ankle Reaches

2 sets of 20, 1 set of 10

Plank

+ 20kg * 30s - 3 sets

Cardio - finished with 20minutes in the cross trainer.

Today (Sunday 22/7/12) went for an hour walk with the dog. 

Fasted weigh in first thing tomorrow morning.

[hjp]

23/7/12 - 12 Days Till Nationals...

Deadlifts & Bench

Deads - Work Sets Only

240kg * 1

260kg * 1 - 2 sets

Bench - Work Sets Only

100kg * 6 - 6 sets

Cardio - took the dog for a brisk 20min walk once I got home.

Just worked up to some heavy singles on Deads an did Wk2Day1 smolov jr bench.

Here's the deads of Jono an I... Can't wait to do some when fresh.

[steak]

solid build up H :clap: lookin strong!

tell Jono to watch the knees dipping under the bar as it comes through bro...fingers will be wavering over the red button for that shit :pfft:

Like you say fresh will be best :nod:

[hjp]

Yeah I noticed he was doing that too Steak, we discussed it and will likely do openers of squats an deads Saturday just to clear up a few things technically! Bring on the easy week haha

Cheers for checking in mate

[Big john]

some solid round back in those deads! :grin: awsome work boys

hjp bro...your hammys have put on some ridunkulous size!

[hjp]

The legs have actually shrunk by about 1.5cm on the cut lol :oops: must be the lighting...

[hjp]

10 Days Out

Squats & Bench

BW: 84.7kg

Squats - Working sets only, all with B & WW

220kg * 1 - light weight, nice and easy.

230kg * 1 - good speed, just a tad high

235kg * miss - leant forward coming out of the hole... frustrating

Walkout... 260kg - walk out, bend the knees and re-racked

Bench Press - Smolov Jr - kind of... Work sets only

112.5kg * 4 - 5 sets, stopped here to practice pause an save elbow

120kg * 1 - felt strong with all calls

Cardio - got 16min in on the cross trainer before we had to leave the gym.

Notes: (*long winded vent alert*) :twisted:

So today went OK. Bodyweight is the lowest its been before training, belt is down another notch. The cut has been going really well and a big thanks to Jake Campus for helping me maintain the strength while undergoing a pretty big cut - will hit the 83kg with ease by nats.

I shouldn't really complain about my squats as the strength has stayed up really well at a lower bodyweight but technically losing it a little bit of late. Letting the hips go up an back rather than leading with the chest an bringing the hips forward. Probably partly to do with my programming (and only having 6 weeks to prepare after last comp), but something I also should have paid more attention to earlier in the program. I am looking forward to nailing some technique after nats when doing more reps on the russian squat program. Especially focusing on really drilling technique on the 6 sets of 2 @ 80%1RM day. Technique will be a huge focus on that day, really want to start to nail these little things. I want a big squat at oceanias... Anyway theres the rant out of the way.

Bench was good. Felt the elbow a little bit so rather than doing the actual 8 sets we called it at 5 and did a paused rep with all calls at just under our planned openers - felt good. Maybe I will hit that bench PR at nats after all...

Saturday is a final lower session up to openers, technique will be our focus. May seem close to the competition for some of you but 6 days off has never been a problem for me to come in fresh to squat/dead at a competition.

Planned Nats Openers - 225kg / 125kg / 255kg

[Phedder]

Training looks to be going really well given your weight loss mate, a little strength loss has to be expected. You should go really well in the 83s, wouldn't be surprised if you manage to place, and that's a massive achievement lifting raw against guys fully equipped.

Also, your planned openers are higher than my best possible outcome third lifts, at 20kg bodyweight heavier. Way to make me feel weak :pfft: Keep up the awesome work bud, not long now

[hjp]

Yeah I know the strength should drop but its just mentally I want PBs at nats ay Phedder - I am still hoping at least for a PB total haha. Don't want the dropped bodyweight to be an excuse, although it si a good one :pfft:

Have been looking at some numbers from other Raw Oceanias (an worlds) guys, think 83's is the place to be to give myself the best chance at the upcoming competitions!

Bodyweight fasted this morning... 83.50kg - very surprising! See if it holds there tomorrow AM.

[ManawatuMonster]

Think we need to remember we did deadlift heavy Monday bro! Was disapointing squat session to say the least though. Oceanias is the main goal, being competitive raw at equipped nationals would be nice though. Some rest next week and we will be ready to go!

[drizzt]

Think we need to remember we did deadlift heavy Monday bro!

Exactly, you boys will do well, looking forward to sharing a platform with ya's.

[ManawatuMonster]

Can't wait to see you smash a 300+ squat down there Drizz!

[hjp]

True that MM & same here Drizz, can't wait to watch the big boys smash iron on Sunday!!! :nod:

Was looking back (get the mental state right for next week) and here's some big positives from this year:

- 240kg is the heaviest squat I have ever done in training, EVER. Had only ever unracked above 235kg in competition until this training cycle.

- 5 reps at 200kg squatting is no problem as a finisher after heavy sets, in January 175kg for 5 was tough as my top set of the day

- I couldn't be confident to bench press 125kg without a shirt at the start of this year, now I can rep it raw.

- 260kg is a gimmie Deadlift now, this was not even doable at a higher bodyweight at the start of the year and was a 17.5kg PB on the platform in March!

Finally here's my results from CDPA Champs in March at 89.4kg...

Squat 227.5kg, Bench 135kg, Deadlift 260kg

Clearly have come a long way this year. Time to get confident and nail it next weekend. Bring it on :evil:

[drizzt]

Can't wait to see you smash a 300+ squat down there Drizz!

I'm just a sideshow to you raw freaks and the fellas squatting around 350 (and Brett nearing triple-bodyweight bench!)

Clearly have come a long way this year. Time to get confident and nail it next weekend. Bring it on :evil:

Definitely bro, that's some awesome progress in such a short time! Jealous! Think we are all realising we need to work a bit harder after looking at your results :nod:

[Monarchking]

Epic gains man!

Good luck for the comp, your going to smash some PBs!

[Monarchking]

Hey man. Im looking for something to give me an extra boost in the deadlift, cos lets face it shits hard to get off the ground lol. Was thinking speed deadlifts 60%ish percent 2-3 reps 6-7sets on my deadlift day and maybe on squat day too.

Can you give me some advice bro?