Re-Peak for Pro Raw

[eLm0]

Hi all, 

 

So I'm lifting at Pro Raw 7 in a few weeks (under 80kgs) and am doing a re-peak programme. I've never done a peak then re-peak like this so thought I'd log some progress.

Background to this is that did a 12 week relatively high intensity peaking programme for mid September (GPC worlds). Took two weeks off, did 1.5 weeks of high-ish volume and am now starting a 4 week re-peak.

 

Target is to hit 620-630kg total.

Current comp best is 600kg [220/140/240 (w wraps)] at 73.5kgs at GPC nationals this year.

 

Anyway...

 

Week 1 Day 1:

Squats

165kg 4 sets of 6

132kg 1 set of 10 (had a small puke after this, pretty much cardio)

 

Deficit deads (about 4-5cm deficit)

165kg 3 sets of 3 (used straps to save grip)

 

Bench

139.5kg 3 sets of 3 (failed last set only got 1 rep)

 

GHR 3x10

 

Abs 3x10

 

 

I'll be sure to post some updates as I go along.

[maccaz]

in on this

will be at pro raw to watch

[BeastBuilder]

Aha just realized who you are lol.

Gc see you there bro !

Will follow with interest

[FellowshipOfTheRon]

holy crap strong stats man go hard, in on log

[jimmybro1]

Aren't you sponsored by balance?

[FellowshipOfTheRon]

he said in his other post he works for them, does that affect what feds / comps he can enter?

[eLm0]

Week 1 Day 2:

 

Bench

90kg 1 set of 4

105kg 2 sets of 3

120kg 6 sets of 2

 

Barbell Rows

80kg 3 sets of 10

 

Bench again

82.5kg 2 sets of 5

105kg 5 sets of 4

 

Pretty easy day TBH so I tried to do this quicker than normal to get my fitness up a bit.

Deadlifts coming up on Thursday

 

 

 

in on this

will be at pro raw to watch

 

Aha just realized who you are lol.

Gc see you there bro !

Will follow with interest

 

Swwwwwweeeeeeeet. See you dudes there!!

 

 

Aren't you sponsored by balance?

 

he said in his other post he works for them, does that affect what feds / comps he can enter?

 

Yup so... I'm sponsored by Balance... But I also work as a formulation chemist (i.e. write the recipes for new supps/listed meds) I do this for a number of brands and Balance is one of them - Possibly the smallest of these brands but also possibly my favourite.

[Wookie]

Strong and smart. It is possible!

[eLm0]

Week 1 Day 3

 

Deadlifts

230kg 2 sets of 2 (trying to improve my hip position but failed the first set, bar didn't move. Reverted to normal high hip position and got the two reps was easy but not pretty)

190kg 4 sets of 3 (managed to do this with a lower hip position but form still not ideal. But easy enough)

 

Front squat

120kg 5 sets of 5

 

GHR

3 sets of 10

 

Lunges

3 sets of 10 (used kettlebells instead of normal barbell)

 

Then played a little basketball for 10 mins to get my mood up after missing those deads.

 

I'm meant to do 10 sets of moderate intensity bench on Friday, but skipping this to do GPC bench wars this weekend.

[maccaz]

 

Week 1 Day 3

 

Deadlifts

230kg 2 sets of 2 (trying to improve my hip position but failed the first set, bar didn't move. Reverted to normal high hip position and got the two reps was easy but not pretty)

190kg 4 sets of 3 (managed to do this with a lower hip position but form still not ideal. But easy enough)

 

Front squat

120kg 5 sets of 5

 

GHR

3 sets of 10

 

Lunges

3 sets of 10 (used kettlebells instead of normal barbell)

 

Then played a little basketball for 10 mins to get my mood up after missing those deads.

 

I'm meant to do 10 sets of moderate intensity bench on Friday, but skipping this to do GPC bench wars this weekend.

 

 

would being stronger in higher hip position point to legs being your weakness? im sure lilley has that under control but interesting you notice such a big difference

 

bloody strong regardless lol

[eLm0]

Yea my DL has kind of plateued because I'm not getting much leg drive, its all back, the plan is that using the lower hip position would improve this. The problem is that pro raw is in about 3 weeks lol

[eLm0]

Week 1 Day 4:

 

Went to GPC bench wars and treated this as Day 4.

 

Weighed in at 76.6kg

 

140kg - All good but one Red for butt lift

145kg - Failed due to missing the press call (went too early because all I was thinking about was keeping my butt down)

145kg - Got it but another Red for butt lift

150kg - Got a 4th attempt (record attempt) but missed it.

 

So 2/4 followed up with a solid 45 mins of mobility in the evening.

 

Saw some epic lifts at this comp!

[eLm0]

Week 2 Day 1:

 

Squat

190kg 5 sets of 3 (Easier than expected)

140kg 1 set of 10 (only managed 8, ran out of steam)

 

Deficit deads

145kg 3 sets of 3

 

Bench

 

Plan was 147.5kg 3 singles

145kg: Smoked it so decided to up the weight

150kg: Got it (equal PB)

150kg: Missed it this time.

 

Should have stuck to the plan...

 

GHR

3 sets of 10

[eLm0]

Week 2 Day 2:

 

Bench

105kg 2 sets of 4 

112.5kg 2 sets of 3

120kg 2 sets of 2

112.5kg 2 sets of 3

105kg 1 set of 4

90kg 1 set of 6

75kg 1 set of 8

 

Pretty straightforward day, followed by half hour post workout mobility stuff

[Pseudonym]

What do you do for mobility work, bro?

[eLm0]

What do you do for mobility work, bro?

 

Mainly stuff from 'Becoming a supple leopard' (I got the pdf on my phone)

 

So yesterday post-workout I worked on a shoulder impingement (using banded distraction), T-spine mobility (smashing on lacrosse balls) and then focused on hip mobility including some lateral walks and a few banded distractions for upcoming deadlifts tonight.

 

"Distraction" = Separation of the joint, i.e. related to the word traction

Not the yoga pants kind of distraction

[eLm0]

Week 2 Day 3:

 

Deadlifts

I was experimenting with my set up again to increase leg drive, I switched to hook grip (which I used to train a lot once upon a time) this allowed me to slightly lengthen my arm length relative to the bar and also have my shoulder position slightly back (vs mixed grip). This setup was good but hip position still not ideal. Every rep went smoothly so I will try to stick with this from now. 

 

200kg 2 sets of 1

220kg 1 set of 1

230kg 2 sets of 1

190kg 3 sets of 3

 

Front squat

120kg 5 sets of 5

 

GHR

3 sets of 10

 

Lunges

3 sets of 10 (used kettlebells because cbf setting up barbell lunges)

[eLm0]

Week 2 Day 4 (Saturday):

 

Bench

90kg 1 set of 4

105kg 2 sets of 3

120kg 5 sets of 2

 

Rows

80kg 3 sets of 10

 

Bench

75kg  1 set of 6

90k 2 sets of 6

100kg 4 sets of 6

 

Curls:

Just did whatever, about 6 sets of 8

[eLm0]

Week 3 Day 1, Final heavy squat day:

 

Squat

210kg 1 set of 2 (Easier than expected)

220kg 2 sets of 1 (First one like butter, Second one was a grind)

210kg 1 set of 2

140kg 1 set of 10

 

Deficit deads

140kg 3 sets of 3

 

Bench

130kg 3 sets of 3

 

GHR

3 sets of 10

[eLm0]

Here's a 220kg squat from Monday:

 

 

220kg feeling freaking good! #powerlifting #strong #proraw7 #squat #220

A video posted by DeeYouEvenLift (@deeyouevenlift) on

Nov 3, 2015 at 12:47am PST

[eLm0]

Final heavy deadlift sesh today.

Was sticking with hook grip, the warm ups up to 200kg were pretty easy. On 220kg hook grip kind of screwed me up as thumbs started bleeding everywhere (just under the nail). Thought I'd just suck it up and pull 240kg hook girp anyway but this wasn't a good idea, just caused more bleeding. ... But I switched back to mixed grip and got it up easily enough.

To hook or not to hook at pro raw, that is the question...

 

Deadlifts

200kg 2 sets of 1

220kg 1 set of 1

240kg 1 set of 1

215kg 3 sets of 2

 

Safety bar squat

140kg 5 sets of 5

 

GHR

3 sets of 10

 

KB Lunges

3 sets of 10

 

 

Bodyweight is sitting at 78kg which is the heaviest I've ever been

[Pseudonym]

That 220 squat looked like nothing!