700 total RAW

[hjp]

Cheers Drizz an MK

My advice would be to try some deficit deadlifts mate. Just an inch or two, maybe stand on some plates. Probably try them as heavy doubles (but not max doubles!!) and also with ~60% for speed too. Continue doing regular deads though an do these as an accessory.

[hjp]

Friday 27th July - 8 Days Out

Bench Press - Work Sets Only - with WW

120kg * 3 - 5 sets

125kg * 1 - 2 sets - paused & all calls

130kg * 1 - no calls, touch an go

DB Flyes

14kg * 10 - elbow sore so left it there

Pull Ups - Medium Overhand Grip

BW * 10, * 9, * 8

[Monarchking]

Cheers Drizz an MK

My advice would be to try some deficit deadlifts mate. Just an inch or two, maybe stand on some plates. Probably try them as heavy doubles (but not max doubles!!) and also with ~60% for speed too. Continue doing regular deads though an do these as an accessory.

thanks man, might do 5x2 of deficit deadlift for a start and tack in a few 60% speeds after depending on how the body reacts.

cheers

[hjp]

No worries MK. Hope it's helpful advice!

Think this last couple of kilos I have lost, combined with a heavy training week hit me a bit today but still got the planned work in. Hope to get below weight so I can carb up a bit more the day before the meet. Will just see how the weight goes this week. Keep it strict for now.

Worked up to my planned Squat opener of 225kg, hit it pretty good first set but decided I would go for a second set, which ended up me pushing hips back on the way up, that didn't work, and I failed it but I know the strength is there. Will judge whether to open 220 or 225 on the day. Think 225 will be fine after this deload week, going to enjoy the rest

Then with no rest between went straight into Deadlifts and worked up to planned opener of 255kg. Felt good. With more food in on meet day things should feel good!!

Then did 20 minutes on the cross trainer (which I forgot to mention that I did before training yesterday), saw magnum in the gym today, teaching the powerlifts. Good man!!

Bodyweight was at 83.35kg today

Here's the vid...

[hjp]

Monday 30th July 2012

Final Bench Session

BW: 83.45kg - first thing in the morning, fasted.

Bench Press

60kg * 5 - 2 sets

80kg * 3 - WW from here

100kg * 2

110kg * 1 - All calls from here

120kg * 1

125kg * 1 - Planned Opener

Cardio - 20min on the cross trainer.

This was all done nice and early in the morning. The body took a long time to get going but even in this state the openers were comfortable for both Jono and I - should be nice and easy come comp day!

Just the 3 by 3 at 50% left on Wednesday and maybe some walking the dog and foam rolling. Bring on Nats!! :nod:

[Phedder]

Hey bro, I don't want to be a debbie downer, but it looks to me like your 225s there weren't quite to depth? They were definitely higher than the 200, and a quick look back through your videos I found one where you did 2x2x225kg and they look deeper too, check it out:

Recent vid

Compared to this from Jul 6th

Could be a slightly different angle, here's 2 screen shots to compare.

Would hate for you to miss your opener on depth, when the strength is clearly there. I apologise if this is out of line at all, just thought it was worth bringing up.

On the plus side, your quads look ridiculous during that deadlift :shock: The weight loss has brought out a bit of seperation :nod:

[hjp]

Na bro I realise I'm a little high. I'll be recording and double checking warm ups to ensure I hit depth on the day. Thanks for the heads up - have to be able to be shown these things. Absolutely no point saying depth is good when it's not as on the day the judges won't be being lenient!! Nailing depth every rep will be a big focus on the training after nats mate.

I have got a lot of technical things to work on after nats! Hence there will be lots of squatting. Leaning towards 5by5 again as it had such a good influence last time!

[Phedder]

All good, glad I didn't step on any toes there :grin:

I have got a lot of technical things to work on after nats! Hence there will be lots of squatting. Leaning towards 5by5 again as it had such a good influence last time!

Don't we all! I'll be dropping the intensity of my squats right back so I can focus on technique, instead of just trying to survive to numbers :pfft: 5x5 is definitely a great choice for some heavy loading with nice steady progression to get the time under the bar with the heavier stuff :nod: I'd love to get to your level of technique mate, most of the time your reps are smooth and solid, like every inch goes as planned. Like everything else it just takes time I suppose, wish there was a Matrix style plug in for Powerlifting :pray:

[red machine]

soild build up mate, great work on dropping the weight (strong quod cust there even) timed it to a tea! smash it on sat, cant wait to see some vid action!

[AZIDE]

.

[Monarchking]

hey man. managed to catch ya squats. how did everything else go?

couldn't hang around long.

[NZresident1]

have a look at this it will explain what you are not doing when you get to the bigger 225's seems you been training them wheels at 200's but neglecting technique fr the heavier 225, you have lifted 225 so 200 isnt your big lift anymore, focus on 225's and clean this up so you can progress.

good luck for the meet. :wink:

[hjp]

Cheers all, here's an update...

NZ Nats 2012 - 4th August

Competing Raw in U83kg Category - BW = 81.8kg - total weight loss since June 9th ~9kg

Was a long comp. Took from 2:30 to 7.30 before we finished. Mentally and physically drained by the end but dug the heels in to finish.

Squat:

Felt good in all warmups and no worries with how the weigh felt on the back. Opener 220kg. Nice an easy - three whites. Second 232.5kg. Bad set up. Belt on wrong angle an didn't get depth. Hard hard rep but locked it out - failed though as got all reds on depth. Third set up was much better and a much faster rep but got failed on depth again. I know the strength is there. Something to work on there with the depth for sure.

Bench Press:

Again the warmups felt strong. Was getting some good back cramps but the doc from Powerhouse gym clicked me into shape. 125kg opener, nice an strong. 2 whites, one red - head ref thought I pressed early. Next two attempts were 132.5kg and locked them both out but my butt lifted lots on the second an just a smidgen on the third so got redlighted from the side refs. Very frustrated at this point - failing for technicalities when the strength is there!!

Deads:

Warmups were nice an fast. Back abit sore again but the doc clicked my back all over an it felt a bit better. Opener 255kg, fairly fast an felt good but didn't want to push too far as feeling buggered. 262.5kg second. Got it. Set up better than the first an quicker grip an rip. Went for 268kg to get the NZ record (before Brett Gibbs would most likely take it) fast off floor but slowed above the knee an I couldn't lock out.

607.5kg total. Ok considering all the technicalities. I am confident I can do far better next comp. Was lifting raw against the equipped guys and nearly medaled so can't be too disappointed. Gutted though but plenty of things to work on! Will work hard and ensure next comp is better.

[HarryB]

Good effort man and great raw total!!! Some lessons to take out of it for sure by the sounds but that's really good solid lifting man.

[Phedder]

Still a good outing considering the weight loss mate, and like you said the strength is there, just a few technical flaws and tough judging didn't help. I'm expecting to see a big jump in total at Oceanias :nod:

Also a massive thank you for running my cards and all the advice man, really appreciate it.

[Monarchking]

good job man. defiantly an inspiration. Your just going to get better :clap:

[hjp]

Thanks Harry, Phedder and MK! Lessons learnt and applied as well as time back at this weight with some hard work and I will get the numbers I am chasing!!

Wanted to say a big thanks to all those who helped in the weekend. The CD team is such a supportive bunch and I am glad I live in the area to be part of the team. Jono also loved the team support from CDPA. Was great by all you CD crew.

Nice to meet a few more of the forum crew too: Phedder, VP, Gym Rat and others!! Love the iron brotherhood in the NZPF!!

[hjp]

Watched that video NZresident1, favorites it and will watch regularly. Exactly what I need to focus on. I always think chest high! Good vid

[hjp]

I am going to be pretty quiet in here for the next wee while, things are getting pretty busy so will update some training highlights when I get a chance. I will keep my Facebook page (Click Here) updated every now an again if you are interested then please like that and follow along.

Otherwise I will pop in every now an again - I will remain actively logging on the PH forums (Click Here) for now though. Train hard and I will try check in here on the odd occassion.

Work hard team :nod:

[hjp]

Update Time

The 6 week russian program has been going well. Have had to drop some of the lighter days over the last couple of weeks to let the body recover and have missed a couple of reps here and there and adjusted things a little on off days but all in all not too bad. Haven't been deadlifting much just the odd session up to a single at 240kg.

Highlights:

220kg Squat for 3, 2 then 1 followed by 8 reps at 180kg

125kg Bench for 3 - easy pauses at 120kg an getting my arch far better!

The weight loss has still been going. Started some more cardio sessions over the last couple of weeks. It is working well. Below are the latest results for weight, bodyfat and lean mass. 6 sites used are thigh, tri, ab, subscap, suprailliac & calf. 4 sites used are ab, suprailliac, thigh & tri. I have had the same guy take these each time.

All weights etc are in kg's, LM = Lean Mass

There's the update! Hope you are all training hard. I will try check some journals over the next few days. :nod:

[hjp]

Just a bit of an aside, you should all like & share DNA Nutrition's Facebook page (facebook.com/pages/DNA-Nutrition-Limited/101011026621155) to get them some likes and be in to win some free stuff!! Once they hit 500 there's free bags of protein to be given away!

Also big thanks to them for getting on board with our tee's, helping Jono & I get to Oceania's. Cheers team DNA

[hjp]

The tee's arrived in Wellington today. Thomas of Ellea Sport sent me some pics which I have attached. They will arrive with me tomorrow and Jono & I will start wearing them all the time. They look MINT

[hjp]

Thought with two weeks till the Oceanias now was a good time for an update for any interested...

Bodyweight is steady (increasing slowly) currently at about 82kg

Squats

Have been going well lately. Getting a bit fatigued but that's expected before the taper. Have hit a double at 227.5kg and yesterday got a single at 235kg but it was a bit ugly (video stuffed up though so have no footage of that)

Bench Press

Suprisingly this has been the best lift of this training cycle improvement wise. Have done a paused 140kg (slight butt lift) an regularly hitting, paused an with calls, 132.5kg (planned opener). So should be in line to beat my all time raw comp PB of 135kg which was done when I was about 10kg heavier!

Deadlift

Hasn't been great but has been improving an I think after a taper it will be right. Have hit 260kg in training an doubled 245kg so should be coming back.

Here's some video highlights...

227.5kg Squat Double

215kg Squat Triple

Some Benching

Ugly 260kg Dead

245kg Deadlift double

[hjp]

Well it's past midnight here but I had far too many energy drinks an can't sleep so decided to write up the result...

IPF Raw Oceania Powerlifting Champs in Sydney, Australia -7th December 2012

Well weigh in was was at 4pm Aussie time lifting at 6pm. Easily made it under 83kg at 82.3kg. A little worried during the day but ended up fine when I weighed in a couple of hours before and ate a bit extra after that.

Squats

Opener: 225kg RWW (equal Raw U83kg PB)

Second: 235kg RRR - depth

Third: 235kg RRW - depth, argh!!

Bench Press

Opener: 130kg WWW (2.5kg Raw U83kg PB)

Second: 135kg WWW (7.5kg Raw U83kg PB)

Third: 142.5kg WWW (2.5kg PB over my best in any weight class, raw or equipped)

Deadlifts

Opener: 250kg WWW

Second: 260kg WWW

Third: 272.5kg RRR - fail above the knee!

Total: 627.5kg (20kg Raw U83kg PB)

Also won the Open U83kg Division by 2.5kg - well pleased!

Notes/Thoughts:

- Was thoroughly disappointed after squats. To do the same as I had done at nats and get the weight up but get done for depth was guttering. Twice in a year, should have learnt the first time. Squat depth in training needs to be better. Especially at the heavier weights, I slow down too much when the lowering into the hole. Something to work on there for sure. Was first place in the Open U83kg Men's squats with this lift but it should have been more...

- Bench Press was for once the lift I was most pleased with. Had been confident on the lead in an it showed on the platform. 142.5kg was tough with back cramping up but managed to get it! Was stoked with this. This was first place in the Open U83kg Men's but was beaten by a couple of juniors, there were some strong young benchers!!

- Deads became a matter of doing what I could to give the Aussie who passed me on the first lift a battle and on my second I got ahead by 2.5kg. Fortunately for me he missed his next attempts an I managed to secure the overall win! Was second on the Deadlifts. Would have won an hit my total goal of 640kg had I got the 600lbs up but wasn't to be.

- Gold medals for the Open U83kg Men's Class overall as well as in the squat & bench, with a silver in the Deads. Good day at the office for first international comp. Some lessons learned and success also.

- Massive thank you's to training partner an massively helpful on all areas today Jono; to my dad for coming over an watching, meant a lot to have you there; John (Rippon) for all your help with accommodation etc an videoing today. As well as to all the CD's and NZPF crew for there support and advice. Couldn't do it without you. Thanks Powerlifting Australia for the comp, nice to meet many of you and looking forward to watching the rest of the comp. Cheers to all refs and spotters an loaders, comps can't operate without you. Finally thanks to my wife for putting up with my obsession of this sport, I'm thankful you support me in it.

As well as to those who helped get us over here:

Central House Movers, Malcolm Rea Builder Ltd, John Whitehead Accountants Ltd, DNA Nutrition, Ellea Sport, Jake Campus Nutrition, What a Load of Bull, CLM - Lido Aquatic Centre - Jono and I wouldn't have got here without you guys!