700 total RAW

[hjp]

tanks pulls!!! 8)

Thanks John!!

strong pullin there mate, whats ya current best pull?

Current best is an ugly 245kg in the gym (

) and in comp was my 242.5kg from the BBro last year (

). Focussing hard now an seems to be going well!

Note: Let me know if those links don't work or are to wrong vids. Won't let me play one of them on my phone so not certain they are right!

[red machine]

tanks pulls!!! 8)

Thanks John!!

strong pullin there mate, whats ya current best pull?

Current best is an ugly 245kg in the gym (

) and in comp was my 242.5kg from the BBro last year (

). Focussing hard now an seems to be going well!

Note: Let me know if those links don't work or are to wrong vids. Won't let me play one of them on my phone so not certain they are right!

yip they work, mean bro just straight into it in up, awesome stuff

[hjp]

yip they work, mean bro just straight into it in up, awesome stuff

Yeah I used to spend ages down the bottom then got some advice at nats (think it was from OB) he mentioned I should try lifting it a bit sooner as I tend to get a bit out of position. I just got a bit used to grabbing it an ripping it off the floor. Has been working well so far!

[Big john]

yip they work, mean bro just straight into it in up, awesome stuff

Yeah I used to spend ages down the bottom then got some advice at nats (think it was from OB) he mentioned I should try lifting it a bit sooner as I tend to get a bit out of position. I just got a bit used to grabbing it an ripping it off the floor. Has been working well so far!

this.

the more time you hang over the bar....the more your mind thinks you cant lift the weight.

[hjp]

That is true, got to stop the mind getting in the way if possible! And thats a good way to do that!

Thursday 2/2/12

Smolov Jr Bench W1D2

Bench

Bar * 12

60kg * 5 - 2 sets

80kg * 3

Work Sets

92.5kg * 5 - 7 sets - felt smooth an easy. Working hard today on keeping tri's tucked. Finding a slightly narrower grip is feeling better raw too.

Dips

+20kg * 12 - 3 sets

Pull Ups - Medium Overhand Grip

+20kg * 4

+ 10kg * 7, * 6

BW * 9, * 8

Good little session. Revamped bench is getting smoother. Got some shiny new shoes today...

Bring on squats tomorrow!!

[hjp]

Friday 2/3/12

Squats Squats Squats...

Squats

Bar * 10

60kg * 5 - 2 sets - knee sleeves from here...

100kg * 5 - 2 sets

Work Sets

122.5kg * 5

142.5kg * 5 (b) - smooth, easy.

160kg * 8 (b+ww) - a few wobbly feeling reps but not too bad. Just a different balance needed with the shoes. Interesting.

Front Squats

80kg * 5

100kg * 5

110kg * 5

120kg * 5 - PR, upping these 5kg each week. So far so good.

Paused Squats - brief pause at the bottom.

120kg * 5 - 2 sets

130kg * 5

Squats

100kg * 20 - bit of fun, was enjoying squats an wanted some more volume.

Crunches - feet up

BW * 20, * 20, * 15 - crazy lower ab cramp on last set, not comfortable for rest of set lol

Chin Ups (Underhand Grip)

BW * 8 - 3 sets - Had a little bit of extra time an legs were shagged so why not...

Good day, lots of squats is always good. Shoes felt nice an stable, just a matter of a few sessions to get into the groove. Like them though, depth feels decent but need to stop trying to look in the mirror at it, puts me off, just gotta keep my eyes looking up.

Heres a bit of a vid...

[hjp]

Saturday 4/2/12

Smolov Jr Bench W1D3

Bench

Bar * 10, * 10

60kg * 5, * 3

80kg * 3

Work Sets

100kg * 4 - 8 sets - focussing on technique but lots of things to work on. Keeping butt on bench was focus today.

Pull Ups - Med Overhand

BW * 8, * 7, * 8

[hjp]

Monday 6th Feb 2012

Coan Phillipi Week 5

Deadlifts

60kg * 5 - 2 sets

100kg * 2 - 2 sets

140kg * 2 - 2 sets

180kg * 1 (b) - 2 sets

Work Sets

205kg * 3 (b) - 3 sets

Speed Sets

165kg * 3 (b) - 3 sets

Power Shrugs

145kg * 5 - 3 sets - used straps for the shrugs

SLDL

110kg * 5 - 3 sets

Pendlay Rows

90kg * 5 - 2 sets - last set ugly so went down to 80kg

80kg * 5

Chin Ups - Narrow Underhand Grip

BW+14kg * 5 - 3 sets

Good Mornings

100kg * 5 - 3 sets

Took longer not as a circuit but still a killer. 205kg felt heavy today but still moved OK. The 165kg weight felt light and speed quick which was good. Nice to step up some weights on the assistance with the lower reps too.

[Big john]

fast! 8)

[HarryB]

First time looking in your journal, nice lifting mate and good vids.

[drizzt]

Nice work Hayd, the guy vacuum cleaning right next to you on the final working set would've thrown me off though! :pfft:

And wow, weight is getting up there now too, awesome!

[Panzer]

First time looking in your journal, nice lifting mate and good vids.

Agree, good lifting!

[hjp]

Agree, good lifting!

Thanks Panzer! Good to have ya checking in!

Nice work Hayd, the guy vacuum cleaning right next to you on the final working set would've thrown me off though! :pfft:

And wow, weight is getting up there now too, awesome!

Funny thing is I didn't even notice him till I saw the vid. In the zone I suppose. Was strange this week as the weight went back but 3 sets of 3 verses a double. Back to doubles next week an the weight will build back an surpass week 4. Can't wait!

First time looking in your journal, nice lifting mate and good vids.

Appreciate ya checking in bro. Thanks mate, trying to keep things moving!

fast! 8)

Cheers Big John! Felt a lot slower than it looked on the 205's!!

[hjp]

Tuesday 7th Feb 2012

Smolov Jr Bench W1D4

BW = 85.0kg - the eating is doing its thing!! Will have to keep it going to keep this moving up!!

Bench

Bar * 12

60kg * 3 - 2 sets

80kg * 3

Work Sets

105kg * 3 - 10 sets - Smooth and quick. No dramas, left elbow a tad sore but not bad.

Military Press

40kg * 5

50kg * 5 - 3 sets

Squats - Additional high volume sets to try make legs GROW

40kg * 5 - added knee sleeves

110kg * 15 - 2 sets

120kg * 15 - ouch

Bench was smooth, pretty simple but I know the upcoming week will add a bit more of a test. Although on paper it still looks good.

Will up the Military's to 55kg, maybe 60kg for next week, taking it slow as don't want to overdo it with the Smolov Jr.

Squats - think these 3 sets of 15 may become a permanent fixture on a Tuesday. The back gave me a good (correction, painful) pump, obviously the combination of deadlifting the day before!! Definitely hit the legs hard. Day after deadlifts is really the only chance to nail them though so that will have to be where it sits...

[Big john]

some killer rep work on em squats bro 8)

[Panzer]

hell yeah.......15????

I'm puffing after 5

[hjp]

hell yeah.......15????

I'm puffing after 5

So am I bro lol mental game hitting 15!

some killer rep work on em squats bro 8)

Thanks Big John, adding them should surely help get some more size...

[red machine]

hell yeah.......15????

I'm puffing after 5

So am I bro lol mental game hitting 15!

some killer rep work on em squats bro 8)

Thanks Big John, adding them should surely help get some more size...

all in the head alright, its amazing how much more reps you can grind out if you just go for it!!.....in saying that 15 is just madness, id prob drop dead in current state :pfft: solid trains bro!!

[hjp]

Thanks Red Machine!!! Was a crazy moment but think it will pay dividends!

Thursday 9th Feb 2012

Smolov Jr Bench W2D1

Bench Press

Bar * 12

60kg * 5

80kg * 3

Work Sets

92.5kg * 6 (ww) - 6 sets - Fast, smooth and easy!

Dips

+20kg * 15, * 12, * 12

Pull Ups - Neutral Grip

+10kg * 6, * 6, * 5

......Bonus Work!!!!

531 Squats - Had extra time as my wife was coming up to gym so had 10 minutes rest while waiting for my belt, shoes an sleeves to arrive, then got into it!

Squats

60kg * 8, * 3 - sleeves from the word go...

100kg * 3 - 2 sets

Work Sets

132.5kg * 3

150kg * 3 (b)

170kg * 10 (b) - BOOM! Rep PR. Aim was 6, then thought I could get 8, then same to 10... Stoked!

Front Squats

90kg * 5

100kg (ww) * 5

115kg (ww) * 5

125kg (ww) * 5 - Rep PR, may struggle to get 5 at 130kg next week...

Don't know where those squats came from after having already done the Smolov Jr Bench etc. Bench felt easy, feeling strong. No trouble from the left elbow.

Dips and Pull Ups were all good, no dramas. May try get some high volume squats in tomorrow if possible before a couple of days off the lower body before deads. Might have to do Smolov Jr Bench W2D2 tomorrow also as likely to be busy travelling to the Power House and watching the novice meet on Saturday...

Note: BCAA's seem to be helping my recovery, Scivation Xtend is what I am using and seem to be getting less and less DOMS and strength going up. Definitely recommend them if anyone is wondering about taking BCAA's. Also the extra eating is likely helping too. Body weight is on the rise 85.75kg pre-training today!!

Sorry for the long write up!! Hope it all makes sense!!

[hjp]

[Phedder]

Awesome squatting! Even after that 10th rep it still looked like you had a bit left in ya :clap:

[hjp]

Yeah bro it felt like I may have been able to bust out another but left it at ten as no spotter and 10s a nice round number haha

[hjp]

Friday 10/2/12

Smolov Jr Bench W2D2

Bench Press

Bar * 12

60kg * 3 - 2 sets

80kg * 3

Work Sets

97.5kg * 5 (ww) - 7 sets - last couple tough as no rest day between but had to be done if I was to head to Welly to watch the comp

Pull Ups

BW * 8 - 3 sets

Squats - extra volume...

Bar * 5

60kg * 5 - 2 sets

100kg * 3

140kg * 10 (b)

150kg * 10 (b), * 12 (b+ww)

Good day. Not much to say. Squats again, they felt good! More 10+ reppers. Legs should be growing with all the squats an eating, surely lol as should the upper with the bench an pull ups!!!

[Big john]

mighty squating there dude...150 for 12 reps!!! nothing to sneeze at!

[hjp]

Thanks John!! Don't know where this sudden love of destroying myself with high volume squats has come from... Weird lol

Here's the first set of squats at 150kg from today...