Met's journal

[Metu]

Been slack with posting,but lifts have been going well have been hitting p.b's since my last post have hit 200kg squat with knee sleeves and belt,this was a goal I set about 3 weeks ago.Also 105kg touch and go bench with ease and 102.5 paused bench.Bench is still light but atleast It's going up :nod: Havn't bothered too much with deadlift but will get a heavy back session in over weekend and get an idea on 1rm.

8 days out from 1st comp looking forward to it,be good to meet other people interested in powerlifting.

[Metu]

Deadlifts today,worked up to 215,10kg pb since Waitangi day will have light bench and squat on Thursday and that will be me untill meet.

[Metu]

worked up to a single at 200kg went some thing like this

Squats

60 x 10

80 x 10

100 x 8

120 x 5

140 x 5 x 2, knee sleeves belt from here

160 x 3

170 x 3

180 x 2

190 x 1

200 x 1

Just didn't feel like going light was right,200 is startng to feel like I could get it anyday of the week so will be interested in what I feel I can get on Saturday.

[Monarchking]

Metu will fill you in but Ill post one of his lifts on behalf..

222.5

[Metu]

First comp lifts went: `

squats

1st attempt 180kg,3 reds,didnt wait for squat command :roll:

2nd attempt 185 w,w,w

3rd attempt 205 w,w,w 5kg p.b

205kg was light,feel I could of got around 215.

Bench

1st attempt 90 kg w,w,w

2nd attempt 100kg w,w,w

3rd attempt 110 r,r,r

110 came off my chest fine but stalled about halfway up and couldnt fight through it,would of been 5 kg pb,think I may of got 107.5 if I had of done that as my 3rd.

Deadlift

1st attempt 190kg w,w,w

2nd attempt 215kg w,w,w

3rd attempt 222.5kg w,w,w

To be honest 222.5 ended up being too light :pfft: but was still a 7.5kg pb,Was stoked with deads I hardly have been doing them concentrating on my squat.

Was awesome experience,everyone was friendly and supportive giving tips and advice,went full retard on my first squat and was in my own wee world and didn't wait for squat command :oops: then I was like wtf when I seen the reds lol.

Bench is embarasing and I need to get my numbers up there,also maybe my lockout in my deadlift needs strengthening.

Awesome support from Mk and Abbey and to see her do so well in her lifts was great.

[Monarchking]

Are you aiming for Province champs? think they have a 'classic' division.

[Metu]

Are you aiming for Province champs? think they have a 'classic' division.

Keen,got to find out more about it

[Monarchking]

Are you aiming for Province champs? think they have a 'classic' division.

Keen,got to find out more about it

Website says classic and equipped, and the internet never lies.

[Metu]

Bench today,worked up to 1rm pretty quick and hit some pb's previous bench pb was 105 paused and hit 107.5 followed by 110 and finally 115 all paused so was pretty pleased.The 115 was a bit ugly but still happy considering I failed 110 in the comp on Saturday.

Followed up bench with dips and overhead press,skull crushers was a good change from what I'm use to.

6 week peaking cycle or shieko 29?...I'm undecided

[Monarchking]

updates?

When you wana train next?

Could sqeeze in a upper back session sunday?

[Metu]

So ended up having 2 weeks off,pretty disapointed in myself but aint gonna dwell on it just get back in the gym and make up for it.Have made a change in gyms,have come back to O.B.C with MK and Abbey.

Got back in gym on the 26th with some light squat,27th light bench friday was max effort squat session that went

bar x 10

7 x 50

5 x 60

5 x 80

5 x 110

5 x 135

5 x 145 b

3 x 160 b

1 x 180 b

1 x 190 b all sets with knee sleeves to here

1 x 200 b,kw

1 x 207.5 b,kw

tapped out on 190 with sleeves,207.5 was an all time pb but was pissed off with it,was slow as and showed me how weak 2 weeks off made me,hit 205 with ease in the comp just with sleeves.

Front squat

60 x 3 x2

80 x 5 x3

90 x 5 x 2

ab roll out bw 7,7,4 need to do alot more of these so,pride took a dint :shifty:

30th

Decided to get back on the smolov jr bandwagon and do it over 4 weeks started with 1rm of 105

Smolov jr day 1 week 1

75 x 6 x 6 just about all paused, maybe too light??

close grip bench

50 x 12

50 x 10

60 x 10

60 x 8

face pulls 30,25,18

lat pull down 25,18,15

Building up to provincial champs on the 27th

[Monarchking]

Have made a change in gyms

good choice! Will have dual squat racks by the end of the month \:D/

[Metu]

Smolov jr week 1 day 2

80 x 7 x 5 majority paused

Squat

60 x 10

80 x 7,5

100 x 5

120 x 3

140 x 5 x 5

[Metu]

Deadlifts

60 x 5

90 x 5 x 2

105 x 5

135 x 5

155 x 5

180 x 3

bent over bb row

90 x 5

60 x 5 x 2

70 x 5 x 2

[Metu]

smolov jr bench day3 week 1

85 x 4 x 8

seated row

30 x 30

25 x 50

20 x 70

20 x 100

15 x 120

used the lat pull down bar for a wider grip and felt real go.Bench wasnt too bad warm ups felt heavy and asked for a spot on the first set as thought I'd struggle :oops:but got through it and paused the last set.

[Metu]

Yesterday,just goin from memory,left book in gym

Squat

60 x 5 x 2 all with sleeves

90 x 5

110 x 5

155 x 3 belt from here

175 x 3 x 3

175 x 5

190 x 2 pb

210 x 1?

There was a question mark on the 210 had a wee touch from MK so wont class as pb,couldnt tell if I needed it or not was deffs could of gone either way if i wasnt spotted.After the double at 190 turned around and there was an old lady with cake :shock: I was in total confusion,lol.Turned out she was from down the street and we had music too loud.Lucky she bought cake!

Bench smolov jr day 4 week 1

90 x 3 x10

abit of a grind hardly any paused.

Session took like two hours :roll: too long and ending up pretty much maxing out on two lifts on the same day wasn't ideal

Scoffed the cake on the way home :nod:

[Metu]

smolov jr day 1 week 2

80 x 6 x 6

rack pulls

worked up to

150 x 5

210 x 3

180 x 3

150 x 8

Just about had my head caved in on my last bench set,bar got loaded wrong by 8.5 kg one side.Was unracking myself and the weight fucked me up,I tried to re-rack it but missed and the heavier side pinned my right shoulder down with the bar near my head with me pushing hard to keep it off :shock: Got rescued,put right weight on and paused my last set.

[Metu]

yesterday

smolov jr day 2 week 2

85 x 5 x 7

block work using 4 and 8 '' block

90 x 9

100 x 10

pullups 4,3,4,1

seated row

80 x 25

100 x 15 x 2

today

squat

60 x 5 x 2

90 x 3

120 x 3 x 2

150 x 3 belt from here

175 x 1

180 x 1

200 x 1

200 x 2 raw pb

200 x 4 kw, pb

shoulders playing up,having a hard time comfortably getting my hands closer in in the cage,my old gym the squat rack had wider pins so could place hands where it suited me,I know ''they"" say closer hands help get tighter,but for me it doesnt suit....had a shit load of shoulder injury's years ago that lead to surgery etc so am pretty tight in my shoulders......cry over.Will have to get comfy with hands closer because thats the only option.

[Metu]

yesterday

smolov jr day 3 week 2

90 x 4 x 8

Kroc row

20-30 reps x 3

[Metu]

smolov jr day 4 week 2

95 x 3 x 10

seated row 80 x 25 x 2

Shoulders feeling way better ,hopefully that will last.

[Metu]

Squats

60 x 5 x 2

80 x 3

110 x 3

125 x 3

140 x 3

160 x 2

170 x 1

Add belt kw,ww

180 x 5 x 5 pb

Trained at my old gym,fucked most the guys down there off by hogging 90% of the olympic weights told them they needed more ages ago but they didnt listen :roll:

Pushed myself tonight and fairly happy to get through that weight and volume,videoed the last 2 sets to check depth etc,alot of reps felt slow but after looking over vid they aint too bad.Set 4 just about dumped the bar on the safty's racking it but caught it just,will post vid if I can work it out.

[Metu]

Apologies for shit music on in the gym wee lol after set 4

today was

smolov jr day 1 week 3

85 x 6 x 6

Kroc row

2 x 30

1 x 23

[Metu]

Change up tonight,I was suppose to do smolov jr day 2 week 3 but skipped to day 4 week 3,chose to do this because of comp on the 27th.Plan is now test 1 rm have a light day then rest for comp.also added 2.5 kg to what was on paper this week.

Smolov jr final day

100 x 3

100 x 3

100 x 3

100 x 3

100 x 3

100 x 3

100 x 2 FAILED rep 3

100 x 3

100 x 3

100 x 3

100 x 4 REDEMPTION SET

The 7th set fail was abit of a shock :shock: think I tucked right elbow too much?Didn't count that set so done redemption set of 4 to finish.Everything today was a PB,I had never done 100 x 3 before.

[Metu]

Had abit of a test day for deads yesterday worked up to 220kg for a fail actually wanted a double @ 220, but previous pulls felt slow and heavy and self doubt crept in,220 was a grind but came up then grip slipped b4 locking it out.Did a few triples then went home,pretty shit really.

[Metu]

squat

ramped up to get a feel for an opener for saturday

warm up

60 -120kg 1-5 reps

140 x 1

175 x 1

185 x 1

205 x 1

Tried not to amp myself up and shit just tried to keep it calm and relaxed,205 felt ok but will probably open with 190,also walked out 225 to feel the weight on my back.Bit of a Belt issue also, Its like I'm In between holes on my belt :evil: its either too big or too tight,have got it loose at the moment but doesn't feel the way it should.