Ditching being weak

[Wookie]

3 minutes ago, soundsgood said:

Would you prefer to do your Oly lifts before or after the comp

 

 

Before probably. But after is ok. Really just matters that I have crossfit bar or something that actually rotates, not a bent gym bar.

[Wookie]

22/4

 

Close Grip Bench

8*70

5*70

3*110

1*140

8*147.5- 9 RPE, shoulda rounded up. 

8*140 -8RPE

8*110*2 sets feet up

 

Speed bench then some assistance next week, nothing heavy. Bit of a deload and then I will have a play hopefully around 180-185.

[Wookie]

23/4

 

Sumo Deads

5*70*3 

5*110

3*160

3*190

3*220

2*250

1*270

1*280-8RPE

3*250

3*230

5*210

 

Very happy with how that went. Pyramid down I focussed on not overdoing the lockout at the top and that made things easier.

[Wookie]

5 Sessions done in a little over 2.5 hours, all in my back yard shed so no travel time. 

 

Lil bit of a deload next week but need to get a big 5 rep squat done.

[Wookie]

280 sumo

 

https://www.instagram.com/p/BEk3u16whUv/

[Wookie]

Deload week. Woke up Sat with borderline chest pains so thats not good, possibly stress related due to mind not shutting down.

 

Didnt do planned Olympic lifts either.

 

1 Workout

 

3*125*8 sets speed bench

 

https://www.instagram.com/p/BEz3W7iQhbL/

[Wookie]

Disappointing day today. I was primed for a big bench, had the opportunity to get a spot, but neglected to realise that the bench wasn't standard. My shoulder blades didn't fit on the bench, and they're currently bruised from that. Just lacked the normal tightness.

 

2/5

 

Comp grip bench

10x20

8x60

4x100

2x130

1x150

1x170

mx180- no kidding I fell off the bench

1x170

1x180 - wasn't even that hard in the end. Perhaps 190 had been there on my home set-up.

1x170 Paused MG

 

3 Board

5x170

5x160

 

Wide grip paused

5x140

10x115

 

CG Paused

10x115

 

[HarryB]

And that's what you get for being an oversized human being!!! Ha ha ha 

[Wookie]

3/5

 

Deads to 250, 270x4 then 250x2

 

Sound like a basket case here but garbage session. Set it up outside, started raining hard, took a phone call...and then cause of the rain I didnt drop down and warm up again so jumped in a bit cold with 250 loaded.

 

Still, plan was 270x5, 250x5 and some sldl. Could be worse. 270x4 puts me at 300-305.

[maccaz]

33 minutes ago, Wookie said:

3/5

 

Deads to 250, 270x4 then 250x2

 

Sound like a basket case here but garbage session. Set it up outside, started raining hard, took a phone call...and then cause of the rain I didnt drop down and warm up again so jumped in a bit cold with 250 loaded.

 

Still, plan was 270x5, 250x5 and some sldl. Could be worse. 270x4 puts me at 300-305.

such badass lifting problems. i sulk about fatigue or grip being crap when using a texas deadlift bar, while you're out pulling 270x4 in the rain on uneven surface lol. respect

[Wookie]

30 minutes ago, maccaz said:

such badass lifting problems. i sulk about fatigue or grip being crap when using a texas deadlift bar, while you're out pulling 270x4 in the rain on uneven surface lol. respect

 

Sadly no virtue in making things hard for yourself. Hook grip handled wet bar fine so thats a positive.

 

Between the narrow bench last night (shoulder blades bruised to hell) and deadlifting in the rain, I'm actually annoyed at myself for making things hard for myself.

It's like doing a deadlift max without chalk. Sure, it's harder...but so what?

[Wookie]

6/5

 

MG Paused bench

 To 170, 175, 4x160

 

Bit slow due to Monday but prob should have gone 180. Progress. Left it there as felt fatigued.

[Wookie]

10/5

 

Speed squats

10*70

5*70

3*120

3*160

3*205* 6 sets

3*240 add wraps

 

Left knee hurt a little. Same old.

[Wookie]

12/5

Close Grip Bench

8*70

5*70

5*110

1*140

1*155

8*155- PB. 10RPE. 

8*140

 

155x8 is a 7.5kg PB though that set was 9RPE.

Still...gains.

[soundsgood]

If you believe 1rm calculators that would put your 1rm around 195 bro.  

That 200 is looking likely at this stage ?

[PETN]

Bench is a weird one. Little things seem to sometimes hold you back at heavier 1rm weights that don't  affect it at all for lighter multi rep sets.  Should def be hitting 190 reasonably comfortably id think though. Pretty big improvement in such a short time

[Wookie]

I seem to work off about 81% for an 8RM on bench, so 190 is what I'd take from that.

Next goal is 5 at around 167.5-170 Medium Grip.

[Wookie]

Sticking points obviously mess calculations up, classic example Tom doing a 260x4 squat at 9RPE and then failing 285. That is one part of getting functioning technique, and why it is so important that technique is suitable to the lifter.

 

I'm not totally happy with my bench form just yet, but I have made a couple of adjustments that are paying off massively, mostly around bar path.

[maccaz]

1 minute ago, Wookie said:

Sticking points obviously mess calculations up, classic example Tom doing a 260x4 squat at 9RPE and then failing 285. That is one part of getting functioning technique, and why it is so important that technique is suitable to the lifter.

this

calculator doesnt know how i mentally fall to bits on a single compared to a 3 or 4 lol

[Wookie]

1 minute ago, maccaz said:

this

calculator doesnt know how i mentally fall to bits on a single compared to a 3 or 4 lol

 

Another reason why it's good to train at 85-90-95-98- 100% ranges outside of competition.

 

Reveals sticking points and mentally prepares you for competition.

[Wookie]

14/05

 

 Nothing crazy

Powercleans to 160

 

Sumo deads to 250x2 with form work at 160

[Wookie]

16/5

 

MG Bench

To 140, 160

2*170*2

2*160*2

4*140 paused

 

Gearing up for an attempt at 170*4-5 later in the week.

[Wookie]

20/5

 

Awful week, super busy etc and training suffered. Yesterday struck down with an illness. Chickened out of 170x5 bench plan.

 

MG Bench

To 160*2,

170*2,

160*5- 8.5 RPE

 140*10

 

 

[soundsgood]

Where did 170x5 come from anyway?  Seems a bit yolo? 

That's a lot of reps, You starting to do cardio bro haha

[Wookie]

3 hours ago, soundsgood said:

Where did 170x5 come from anyway?  Seems a bit yolo? 

That's a lot of reps, You starting to do cardio bro haha

 

A predicted planned 167.5x5 rounded up in a new block of training.

 

155x8 CG put me close there.

 

Most of my sessions have a set at high intensity.