PRORAW 8 - Soundsgood prep

[soundsgood]

Ill just give it my best shot I can and whatever happens happens I guess.  

 

I have a loose game plan that will change depending on how I feel and if unsuccessful on prior lifts 

 

I appreciate the banter guys, I know you only give me shit cos you secretly think I'm cool and want me to do well ?

[maccaz]

23 minutes ago, soundsgood said:

Ill just give it my best shot I can and whatever happens happens I guess.  

 

I have a loose game plan that will change depending on how I feel and if unsuccessful on prior lifts 

 

I appreciate the banter guys, I know you only give me shit cos you secretly think I'm cool and want me to do well ?

if markos son (the youngest one i think?) is side judging,  make sure you sink them lol

[soundsgood]

Sunday 6th March

OHP day

 

Warmups with shoulders and forearms mobility work

 

Seated OHP

Warmup sets 

40kg x 10

60kg x 10

80kg x 10

100kg x 10

 

Working sets

120kg x 10 (PB set)

120kg x 8

120kg x 8

 

 

 

Paused Seated OHP

100kg x 12

100kg x 10

100kg x 10

100kg x 10

 

Seated Side Dumbbell Raises

20kg x15

20kg x 15

20kg x 15

20kg x 15

 

Standing DB side raises (rear Delts)

12 x 14kg

12 x 14kg

12 x 14kg

 

Tried out my new Gangsta Wrist wraps.  They feel a lot stiffer than my Metals, but still soft.  My hands were going numb by and of set though.  The cool thing about them is that you dont have to use thumb loops, there is a band at the end you pull the rest of the wrap through and can tighten it like that before wrapping each time.

 

Tried my new belt too.  I had it set when I tried it on Thursday night but felt it was too loose tonight.  Bit of a pain adjusting the lever when you're used to just changing the buckle hole on the fly but it was a nice fit and stiffer than my old belt by far.  Wondering if I should take the plunge and buy a 13mm for squats at some stage, this one is only 10mm.

 

I'm on deload mode from now on, will be training 4 times this week as per normal but weights will be right down.  

 

[maccaz]

6 minutes ago, soundsgood said:

Sunday 6th March

OHP day

 

Warmups with shoulders and forearms mobility work

 

Seated OHP

Warmup sets 

40kg x 10

60kg x 10

80kg x 10

100kg x 10

 

Working sets

120kg x 10 (PB set)

120kg x 8

120kg x 8

 

 

 

Paused Seated OHP

100kg x 12

100kg x 10

100kg x 10

100kg x 10

 

Seated Side Dumbbell Raises

20kg x15

20kg x 15

20kg x 15

20kg x 15

 

Standing DB side raises (rear Delts)

12 x 14kg

12 x 14kg

12 x 14kg

 

Tried out my new Gangsta Wrist wraps.  They feel a lot stiffer than my Metals, but still soft.  My hands were going numb by and of set though.  The cool thing about them is that you dont have to use thumb loops, there is a band at the end you pull the rest of the wrap through and can tighten it like that before wrapping each time.

 

Tried my new belt too.  I had it set when I tried it on Thursday night but felt it was too loose tonight.  Bit of a pain adjusting the lever when you're used to just changing the buckle hole on the fly but it was a nice fit and stiffer than my old belt by far.  Wondering if I should take the plunge and buy a 13mm for squats at some stage, this one is only 10mm.

 

I'm on deload mode from now on, will be training 4 times this week as per normal but weights will be right down.  

 

 

this is the main reason i havent bothered with a lever, i bounce between 2 different holes usually 1 hole looser for warmups or if im particularly fat on that day, so id spend ages unscrewing lever if i used one. 

 

not sure what im gonna do in comp tho cos normally i use the rack to tighten my belt, not sure about with mono lol

[soundsgood]

TUES 8 MARCH

HEAVY BENCH DAY

 

Warmups 

60kg x 5

100kg x 5

140kg x 5

180kg x 2

200kg x 1

220kg x 1 

 

 

 

The plan was to work up to a second attempt after I missed it last week.

This is actually a Training paused PB even though Ive done it in comp 4 times already, comp atmosphere, bar and plates make a big difference for me haha.  Pretty happy to nail it.

 

Moved onto Incline Bench and did 4 sets of 140kg x 10-8 reps 

 

Left it there

 

Weighed in at 124.2kg with shoes on and t-shirt, shorts.  I reckon thats 123kg in just underwear and under 120kg in the morning before I drink or eat anything with a small water cut.

 

Training total was 350/220/300 - 870 over the last week which is also a training total PB in a week which is good for confidence going into comp.

[soundsgood]

Thurs 10 Mar

 

Deadlifts

 

Did some mobility work opening up my hips and shins.  First time doing a few new exercises.  Felt like I was an overweight breakdancer spinning on the ground for a couple of them haha

 

Warmups

70kg X 3

110kg X 3

Add Lever belt

150kg X 3

190kg X 3

230kg X 2

270kg X 1

290kg X 1

300kg X 1

310kg X 0 (failed at knees)

 

I was hoping to hit the 310 for a bit of confidence leading into proraw.  Didn't end up that way.

 

Back off set 

260kg X 8 

 

Got my new lifting suits in the mail today too.  A Batman one and a Gorilla one.  I have decided to wear the Gorilla one, Jackson will wear the batman haha

 

They are pretty badass ?

 

 

[PETN]

You using comp type springy bar or a stiff bar on the deads?

[soundsgood]

 

1 hour ago, PETN said:

You using comp type springy bar or a stiff bar on the deads?

 

The last 4 weeks or so I've been using an Okie deadlift bar for my conventional deadlifts (not rack pulls) which is a competition (springy) bar 

[soundsgood]

Sat 12 March 

Deloading 

 

Did a whole heap of mobility work to loosen up adductors, hips, ankles and knees which have been playing up quite a bit lately.

 

Squats in sleeves and belt 

5 x 60kg 

5 x 100kg 

5 x 140kg 

5 x 180kg 

Explosive squats

5 sets of 5 x 200kg 

 

 

 

 

Bench Press

Warmups 

5 X 60kg 

5 X 100kg 

Explosive paused bench

5 sets of 5 x 140kg 

[soundsgood]

Proraw 8 report

 

Weighed in this morning at 8am.  Felt good, but nervous but good

 

Squats

1st attempt - 332.5kg - No lift

Took massive sniff of ammonia beforehand and was in fairytale land.  Went out unracked and was still in dreamland.  After 5 seconds I looked out at the crowd and squatted down then up.  Felt pretty good.  Then I realised I hadn't even waited for start call.  What a dumbarse

 

2nd attempt - 350kg - No lift

Waited for start call this time.  Squatted down then sprung back up.  Was so fucking fast on the way up I got to the top and tipped forward. Spotters intervened.  What a dumbarse 

 

3rd attempt - 350kg - No lift

Needed this squat to stay in the game.  Unracked, waited for call, squatted and came back up more controlled but still really easy squat.  2-1 reds on depth.  Missed by an inch or so.  So close but still what a dumbarse.  Should have just bottomed out the shit on it, was no doubt on the strength.  Had way more in the bag but never got to find out today

 

Meet bombed ?

 

Decided to do Bench and Deads.

 

Bench

1st - 210kg - Good lift 

2nd - 220kg - Good lift

3rd - 230kg - Missed at lockout

 

Deads

1st - 285kg - Good lift

2nd - 305kg - Good lift (comp PB)

3rd - 317.5kg - No lift (up to knees) 

 

Absolutely gutted.  Should never ever bomb a meet.  So much went into prep for it to go down the drain.  If I'd just got my opener squat would have won my class by 20 odd kilo (Finnish guy scandal aside) 

 

Happy to get a PB dead - still a poverty lift though.  In saying that if I was actually still in the hunt I would have probably gone 310 or 312.5 as the 305 was pretty easy.

 

Super stoked for Jackson though.  He got a lot of monkeys off his back and although he let a couple of kilos go begging today, overall he did damn well and

proud of him.

 

I am ashamed and feel like I let a lot of people down.  I want to get some redemption so I think Auckland champs is on the cards in like 4 weeks.  

 

Need a few days to regroup and regather 

 

 

[manlet]

1 hour ago, soundsgood said:

Proraw 8 report

 

Weighed in this morning at 8am.  Felt good, but nervous but good

 

Squats

1st attempt - 332.5kg - No lift

Took massive sniff of ammonia beforehand and was in fairytale land.  Went out unracked and was still in dreamland.  After 5 seconds I looked out at the crowd and squatted down then up.  Felt pretty good.  Then I realised I hadn't even waited for start call.  What a dumbarse

 

2nd attempt - 350kg - No lift

Waited for start call this time.  Squatted down then sprung back up.  Was so fucking fast on the way up I got to the top and tipped forward. Spotters intervened.  What a dumbarse 

 

3rd attempt - 350kg - No lift

Needed this squat to stay in the game.  Unracked, waited for call, squatted and came back up more controlled but still really easy squat.  2-1 reds on depth.  Missed by an inch or so.  So close but still what a dumbarse.  Should have just bottomed out the shit on it, was no doubt on the strength.  Had way more in the bag but never got to find out today

 

Meet bombed ?

 

Decided to do Bench and Deads.

 

Bench

1st - 210kg - Good lift 

2nd - 220kg - Good lift

3rd - 230kg - Missed at lockout

 

Deads

1st - 285kg - Good lift

2nd - 305kg - Good lift (comp PB)

3rd - 317.5kg - No lift (up to knees) 

 

Absolutely gutted.  Should never ever bomb a meet.  So much went into prep for it to go down the drain.  If I'd just got my opener squat would have won my class by 20 odd kilo (Finnish guy scandal aside) 

 

Happy to get a PB dead - still a poverty lift though.  In saying that if I was actually still in the hunt I would have probably gone 310 or 312.5 as the 305 was pretty easy.

 

Super stoked for Jackson though.  He got a lot of monkeys off his back and although he let a couple of kilos go begging today, overall he did damn well and

proud of him.

 

I am ashamed and feel like I let a lot of people down.  I want to get some redemption so I think Auckland champs is on the cards in like 4 weeks.  

 

Need a few days to regroup and regather 

 

 

I know shoulda, woulda, couldas' aren't fun but what would you attempted of you it the 350 on your second attempt?

[soundsgood]

372.5kg was what I wanted to attempt not that it matters 

 

 

[eLm0]

Nice work on the deads man! Looked like such an epic meet

[Pseudonym]

On 20/03/2016 at 7:46 PM, soundsgood said:

regroup and regather 

Word.

[soundsgood]

Bit of redemption today at the GPC Auckland champs 

 

365kg Squat

225kg Benchpress

310kg Deadlift 

900kg raw total at 115.9kg Bodyweight

 

Should have done it at Proraw but then again I learnt heaps from that failure and I'm better for it.

 

 

[maccaz]

Huge result. mentally I think the frustration of pro raw result was good fuel for today. more than made up for it .

 

whats next ? Nationals then pro raw 9? 

[soundsgood]

Yeah definately man.  I used it as fuel for the fire 

 

I have no plans just yet man.  Will assess this week.

[teamfatboy]

Congrats on that 900 total, SG - awesome way to get back in the game after a downer.

[Matrix]

Welldone Hamish, massive total and acheivement!

 

You and Tom make lifting these bloody proposterous poundges look so easy! Great work.

 

[M.T]

Nice Hamish! 

[Wookie]

Drop to 110 or fill out in the 125's.. what sounds better?

[maccaz]

4 minutes ago, Wookie said:

Drop to 110 or fill out in the 125's.. what sounds better?

950 @  125... chase wayne howlett

[HarryB]

Who's in the 110s? Alex Lowe? 

[maccaz]

14 minutes ago, HarryB said:

Who's in the 110s? Alex Lowe? 

class of death bro. here is the top 15 for 2015-2016

 

this is just for state comps as in qualifier for nationals, so will be more there in nationals.

 

edit had a search and alex lowe got 840 @ 99.6 in 2014 which is fucked.

 

 

 

[maccaz]

and 125s @HarryB