I'm the hipsquatapotamus, my deads are bottomless...

[SoaringSwine]

Meet Report

Note: my PBs are from the last time I lifted raw, a year ago next week. I ended up placing 1st in the junior 100kg class (pretty irrelevant) and 2nd in the 100kg open (against 9 other lifters, and only got beaten by someone using full lifting gear).

SQUAT

I warmed up way to early (due to the start time for my flight being pushed back), but it didn't seem to affect me.

First attempt: 170kg - 3 whites

Easy peasy. Need to sort out my walkouts though, kept banging the uprights.

Second attempt: 185kg - 2 whites, 1 red

Reasonably tough. Got a red from the side ref for depth (along with pretty much everyone else in my flight)

Third Attempt: 192.5kg - 2 whites, 1 red (32.5kg PB)

Got a red from the centre ref, didn't bother checking why. This was a real grinder. Originally I had this planned to be 195, but I decided to lower it a bit. Turned out to be a good call, this was right at my limit on the day. Good attempt selection! This lift also messed up my rib again, I was in some pretty decent pain for the rest of the day because of it.

BENCH PRESS

Feeling a lot better after nailing all my squats, so I was pretty relaxed for bench.

First attempt: 95kg - 3 whites

Easy as.

Second attempt: 102.5kg - 3 whites (7.5kg PB)

Again, really easy.

Third attempt: 107.5kg - failed, 3 reds

I'm not too sure what happened here. I just failed... I think I may not have used enough leg drive. I was confident of getting it right up until I stalled. Oh well, can't have it all your own way!

DEADLIFT

I decided to keep the warmups to a minimum, as everytime I lowered the bar my rib was letting me know about it!

First attempt: 207.5kg - 3 whites

Easy. Adjusted my opener up 2.5kg to make sure I beat Matt, haha. I very nearly blew this as I let go of the bar just before it hit the ground, but the refs didn't seem to notice/care. If you watch the vid carefully you can tell I did it. I guess it was my subconcious trying to avoid more pain.

Second attempt: 230kg - 3 whites

Big jump here, but still came up pretty fast. My weight shifted forward slightly near lockout, but managed to regain my balance.

Third attempt: 240kg - 3 whites (30kg PB)

Really solid lift. Heavy, but stuck with it and came up with the result.

TOTAL

535kg (70kg PB)

COMMENTS

Extremely happy with the result. A bit short of the goal I set myself earlier this year (1200lb), but considering the injuries I've had I'm pretty happy with how close I got. Going 8/9 is the best result in my powerlifting career thus far. I gotta credit a lot of this to RTS, I think it's really working well for me.

And of course a massive shout to Warren (Old Bull) for hosting the biggest and best meet I've been to yet. Matt (Aprilias) and Quigley for being my knee wrappers/attempt runners. Big thanks also to the refs, spotter/loaders and of course to all the other lifters.

Best comp thus far!

VIDEO

[Luigi]

solid deadlift :clap:

whos the chick cheering you on, that your missus ?

hey so if you get 2 whites and 1 red is that still a pass ?

[SoaringSwine]

solid deadlift :clap:

whos the chick cheering you on, that your missus ?

hey so if you get 2 whites and 1 red is that still a pass ?

Thanks LuigiYeah that was the girl friend. She wanted me to mute the video so her voice wouldn't wind up on youtube. But the yelling and cheering makes for a better vid. And yes, two outa three ain't bad.

[rose]

Great lifts Mr Swine :clap:

[teamfatboy]

Great lifts Mr Swine :clap:

:ditto: Really impressive - even with the sound off!

Nice to see the cold germs didn't affect you at all.

[SoaringSwine]

Thanks guys. Yes, cold didn't seem to have much of an impact.

[Old Bull]

Good solid effort SS vast improvement mentally and physically from your last comps. Good platform to work from now well done :clap: :clap:

[SoaringSwine]

Good solid effort SS vast improvement mentally and physically from your last comps. Good platform to work from now well done :clap: :clap:

Thanks OB1. Just got to put it all together with gear on now!

Week 9

Day 1 - 12/2/09

Bench + 26c - 1RM: 94 kg

60 kg x 4 reps x 1 sets @ 7 RPE - 64% of 1RM

70 kg x 4 reps x 1 sets @ 8 RPE - 74% of 1RM

80 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

72.5 kg x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

72.5 kg x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

SSB Chain Suspended GM - 1RM: 113 kg

70 kg x 4 reps x 1 sets @ 7 RPE - 62% of 1RM

80 kg x 4 reps x 1 sets @ 8 RPE - 71% of 1RM

90 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

87.5 kg x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

DB Extensions - 1RM: 26 kg

16 kg x 6 reps x 1 sets @ 7.5 RPE - 62% of 1RM

19.25 kg x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

18.25 kg x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

DB Lunges - 1RM: 42 kg

16 kg x 12 reps x 1 sets @ 7 RPE - 38% of 1RM

22.75 kg x 12 reps x 1 sets @ 8 RPE - 55% of 1RM

25 kg x 12 reps x 1 sets @ 9 RPE - 60% of 1RM

24 kg x 12 reps x 1 sets @ 9 RPE - 58% of 1RM

Comments

The cold I had before the competition kicked back into life and I've been pretty miserable the past couple days. Hadn't eaten much either (busy studying for a test I had at the end of the day, which happened to be the hardest I've ever sat...). But thanks to the magic of pseudoephedrine (codral day and night) I got to training full of beans!

Bench - I slightly overshot my topset, so had to readjust to get my 3% fatigue sets. Felt pretty good though.

SSB Chain Suspended GMs - Really liked these! I was doing them pretty strict, none of this swinging back and squatting the bar up stuff.

[SoaringSwine]

Friday

Side Lying External Rotations - 3 x 10

Circuit

BB Row x 10

Pushups x 20

SSB Lunges x 10 (each side)

BB OHP x 6

Muscle Clean x 8

Got through it 5 times in 22 mins.

Then I neglected my stretching and foam rolling. Paid for it today. Doing some after I finished this.

[SoaringSwine]

Week 9

Day 2 - 12/5/09

SSB Squat + 26c - 1RM: 150 kg

100 kg x 4 reps x 1 sets @ 7.5 RPE - 67% of 1RM

110 kg x 4 reps x 1 sets @ 8 RPE - 73% of 1RM

120 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

115 kg x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Bench (PoR) - 1RM: 116 kg

75 kg x 4 reps x 1 sets @ 7 RPE - 65% of 1RM

85 kg x 4 reps x 1 sets @ 8 RPE - 74% of 1RM

92.5 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

90 kg x 4 reps x 1 sets @ 8 RPE - 78% of 1RM

90 kg x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Romanian Deadlift - 1RM: 182 kg

100 kg x 8 reps x 1 sets @ 7 RPE - 55% of 1RM

120 kg x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

Comments

Still sick. Bleh.

Squat - Wore a belt for this. Might leave it off in future, not sure. They were all pretty good squats except for the last rep on the last two sets, rounded a little on this. But that's the beauty of the SSB, fighting to stop it folding you in half!

Bench - Felt pretty good. I didn't want to push it too much, should be good for 95 x4 next week.

RDL - Aggravated my rib, cut it short.

[SoaringSwine]

Week 10

Day 1 - 12/7/09

SSB Squat - 1RM: 163 kg

100 kg x 4 reps x 1 sets @ 7 RPE - 62% of 1RM

120 kg x 4 reps x 1 sets @ 8 RPE - 74% of 1RM

130 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

125 kg x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

4ct Pause Bench - 1RM: 109 kg

70 kg x 4 reps x 1 sets @ 7 RPE - 64% of 1RM

80 kg x 4 reps x 1 sets @ 8 RPE - 73% of 1RM

87.5 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

85 kg x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

CG Incline Bench Press - 1RM: 96 kg

60 kg x 8 reps x 1 sets @ 8 RPE - 62% of 1RM

65 kg x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM

67.5 kg x 8 reps x 1 sets @ 9.5 RPE - 70% of 1RM

62.5 kg x 8 reps x 1 sets @ 8.5 RPE - 65% of 1RM

Comments

This illness is really getting onto my nerves. I feel pretty much fine except for a nasty cough now at night, which is unfortunate as it disrupts my sleep.

SSB Squat - Kicking my core's ass. When I finally revert back to a straight bar I'm going to have no trouble avoiding GMing the weight.

4ct Pause Bench - Solid. Easily matched my previous weight with this exercise.

CG Incline - Really got my shoulders going.

[ThePman]

When I finally revert back to a straight bar I'm going to have no trouble

the hell you say

have you been hanging around in the fluffy part of town?

[SoaringSwine]

When I finally revert back to a straight bar I'm going to have no trouble

the hell you say

have you been hanging around in the fluffy part of town?

There's this gym down the end of Taranaki st, you'll notice on the sign outside that it says "no frills, just hardcore". Need I say more?

[SoaringSwine]

Week 10

Day 2 - 12/9/09

Bench + 26c - 1RM: 97 kg

60 kg x 4 reps x 1 set @ 7 RPE - 62% of 1RM

70 kg x 4 reps x 1 set @ 8 RPE - 72% of 1RM

77.5 kg x 4 reps x 1 set @ 9 RPE - 80% of 1RM

75 kg x 4 reps x 1 set @ 9 RPE - 77% of 1RM

SSB Chain Suspended GM - 1RM: 119 kg

75 kg x 4 reps x 1 set @ 7.5 RPE - 63% of 1RM

85 kg x 4 reps x 1 set @ 8 RPE - 72% of 1RM

95 kg x 4 reps x 1 set @ 9 RPE - 80% of 1RM

92.5 kg x 4 reps x 1 set @ 8.5 RPE - 78% of 1RM

92.5 kg x 4 reps x 1 set @ 9 RPE - 78% of 1RM

DB Extensions - 1RM: 28 kg

16 kg x 6 reps x 1 set @ 7.5 RPE - 58% of 1RM

19.25 kg x 6 reps x 1 set @ 8 RPE - 70% of 1RM

20.5 kg x 6 reps x 1 set @ 9 RPE - 74% of 1RM

19.25 kg x 6 reps x 1 set @ 8.5 RPE - 70% of 1RM

19.25 kg x 6 reps x 1 set @ 9 RPE - 70% of 1RM

DB Lunges - 1RM: 49 kg

18 kg x 12 reps x 1 set @ 7 RPE - 37% of 1RM

25 kg x 12 reps x 1 set @ 8 RPE - 51% of 1RM

29.5 kg x 12 reps x 1 set @ 9 RPE - 60% of 1RM

[ohjoshua]

When I finally revert back to a straight bar I'm going to have no trouble

the hell you say

have you been hanging around in the fluffy part of town?

There's this gym down the end of Taranaki st, you'll notice on the sign outside that it says "no frills, just hardcore". Need I say more?

do you get a good view of this from the gay bar you have been going to?

:wink:

Its good to sharpen your skills so when you go back to a straight bar you are even better.

[SoaringSwine]

Friday 11/12

Blast Chain Rollouts - 2 x 10

Landmines - 2 x 10 (each side)

Circuit

BB Row x 8

Pushups x 20

SSB Lunges x 10 (each side)

BB OHP x 6

Muscle Clean x 8

Got through it four times in 18:30. I felt so unfit.

[Viking Power]

Meet Report

Note: my PBs are from the last time I lifted raw, a year ago next week. I ended up placing 1st in the junior 100kg class (pretty irrelevant) and 2nd in the 100kg open (against 9 other lifters, and only got beaten by someone using full lifting gear).

SQUAT

I warmed up way to early (due to the start time for my flight being pushed back), but it didn't seem to affect me.

First attempt: 170kg - 3 whites

Easy peasy. Need to sort out my walkouts though, kept banging the uprights.

Second attempt: 185kg - 2 whites, 1 red

Reasonably tough. Got a red from the side ref for depth (along with pretty much everyone else in my flight)

Third Attempt: 192.5kg - 2 whites, 1 red (32.5kg PB)

Got a red from the centre ref, didn't bother checking why. This was a real grinder. Originally I had this planned to be 195, but I decided to lower it a bit. Turned out to be a good call, this was right at my limit on the day. Good attempt selection! This lift also messed up my rib again, I was in some pretty decent pain for the rest of the day because of it.

BENCH PRESS

Feeling a lot better after nailing all my squats, so I was pretty relaxed for bench.

First attempt: 95kg - 3 whites

Easy as.

Second attempt: 102.5kg - 3 whites (7.5kg PB)

Again, really easy.

Third attempt: 107.5kg - failed, 3 reds

I'm not too sure what happened here. I just failed... I think I may not have used enough leg drive. I was confident of getting it right up until I stalled. Oh well, can't have it all your own way!

DEADLIFT

I decided to keep the warmups to a minimum, as everytime I lowered the bar my rib was letting me know about it!

First attempt: 207.5kg - 3 whites

Easy. Adjusted my opener up 2.5kg to make sure I beat Matt, haha. I very nearly blew this as I let go of the bar just before it hit the ground, but the refs didn't seem to notice/care. If you watch the vid carefully you can tell I did it. I guess it was my subconcious trying to avoid more pain.

Second attempt: 230kg - 3 whites

Big jump here, but still came up pretty fast. My weight shifted forward slightly near lockout, but managed to regain my balance.

Third attempt: 240kg - 3 whites (30kg PB)

Really solid lift. Heavy, but stuck with it and came up with the result.

TOTAL

535kg (70kg PB)

COMMENTS

Extremely happy with the result. A bit short of the goal I set myself earlier this year (1200lb), but considering the injuries I've had I'm pretty happy with how close I got. Going 8/9 is the best result in my powerlifting career thus far. I gotta credit a lot of this to RTS, I think it's really working well for me.

And of course a massive shout to Warren (Old Bull) for hosting the biggest and best meet I've been to yet. Matt (Aprilias) and Quigley for being my knee wrappers/attempt runners. Big thanks also to the refs, spotter/loaders and of course to all the other lifters.

Best comp thus far!

VIDEO

Good Deadlifts mate,

Keep training hard

VP

[SoaringSwine]

Thanks VP.

Week 10

Day 3 - 12/12/09

SSB Squat + 26c - 1RM: 148 kg

100 kg x 4 reps x 1 set @ 7.5 RPE - 68% of 1RM

112.5 kg x 4 reps x 1 set @ 8 RPE - 76% of 1RM

122.5 kg x 4 reps x 1 set @ 9.5 RPE - 83% of 1RM

115 kg x 4 reps x 1 set @ 9 RPE - 78% of 1RM

Bench (PoR) - 1RM: 112 kg

75 kg x 4 reps x 1 set @ 7 RPE - 67% of 1RM

85 kg x 4 reps x 1 set @ 8 RPE - 76% of 1RM

95 kg x 4 reps x 1 set @ 10 RPE - 85% of 1RM

90 kg x 4 reps x 1 set @ 9 RPE - 81% of 1RM

Romanian Deadlift - 1RM: 213 kg

110 kg x 8 reps x 1 set @ 7 RPE - 52% of 1RM

130 kg x 8 reps x 1 set @ 8 RPE - 61% of 1RM

145 kg x 8 reps x 1 set @ 9 RPE - 68% of 1RM

140 kg x 8 reps x 1 set @ 9 RPE - 66% of 1RM

Comments

Bad weight selection on my two main exercises today. I knew I wasn't at my best so should have gone for the PB. At least I got the reps. Abs were toasted from the rollouts yesterday, so wore a belt on the squats and deads.

[SoaringSwine]

Week 11

Day 1 - 12/14/09

SSB Squat - 1RM: 150 kg

110 kg x 3 reps x 1 sets @ 7 RPE - 73% of 1RM

125 kg x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

135 kg x 3 reps x 1 sets @ 10 RPE - 90% of 1RM

120 kg x 3 reps x 2 sets @ 8 RPE - 80% of 1RM

4ct Pause Bench - 1RM: 110 kg

80 kg x 3 reps x 1 sets @ 7.5 RPE - 73% of 1RM

87.5 kg x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM

92.5 kg x 3 reps x 1 sets @ 8.75 RPE - 84% of 1RM

87.5 kg x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

87.5 kg x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Overhead Press - 1RM: 70 kg

40 kg x 10 reps x 1 sets @ 7.5 RPE - 57% of 1RM

45 kg x 10 reps x 1 sets @ 9 RPE - 64% of 1RM

42.5 kg x 10 reps x 1 sets @ 9 RPE - 60% of 1RM

Comments

SSB Squat - Got absolutely destroyed by the last rep on the top set. It pretty much folded me in half but I managed to grin it out. Lowered the weight considerably and focussed on keeping tight.

4ct Pause Bench - The 87.5 set was pretty damn tough, so I lowered the weight 2.5 from what I wanted for the day, then ended up blasting that weight. Funny.

OHP - Both 10 reps and my OHPing sucks, badly.

[ohjoshua]

not very often we get to see a 10 RPE

I like

[SoaringSwine]

not very often we get to see a 10 RPE

I like

I don't, it shouldn't have been a 10 RPE.

[ohjoshua]

if your current 1RM is 150 then 135 should be max 3 reps (if you could do four then your current is 1RM is above 150)

?

[Laver]

if your current 1RM is 150 then 135 should be max 3 reps (if you could do four then your current is 1RM is above 150)

?

I was thinking similar, 3reps @ 90% aint bad, I'd expect it 2 be a grinder!

[SoaringSwine]

if your current 1RM is 150 then 135 should be max 3 reps (if you could do four then your current is 1RM is above 150)

?

I was thinking similar, 3reps @ 90% aint bad, I'd expect it 2 be a grinder!

The 1RM listed there isn't my true 1RM. It's a guestimate of what I was capable on the day based on what I lifted and the RPE. Basically I use them to compare different days (and rep ranges) and shoot for new PBs.

[SoaringSwine]

Week 11

Day 2 - 12/17/09

Bench + 26c (kg) - 1RM: 97 kg

55 kg x 3 reps x 1 sets @ 7 RPE - 57% of 1RM

70 kg x 3 reps x 1 sets @ 8 RPE - 72% of 1RM

82.5 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

77.5 kg x 3 reps x 2 sets @ 8 RPE - 80% of 1RM

77.5 kg x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

SSB Chain Suspended GM - 1RM: 126 kg

90 kg x 3 reps x 1 sets @ 7.5 RPE - 71% of 1RM

102.5 kg x 3 reps x 1 sets @ 8 RPE - 81% of 1RM

107.5 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

102.5 kg x 3 reps x 1 sets @ 8 RPE - 81% of 1RM

107.5 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

DB Extensions - 1RM: 29 kg

16 kg x 10 reps x 1 sets @ 7.5 RPE - 56% of 1RM

18.25 kg x 10 reps x 1 sets @ 9 RPE - 64% of 1RM

17 kg x 10 reps x 1 sets @ 9 RPE - 60% of 1RM

Walking DB Lunges - 1RM: 29 kg

16 kg x 18 reps x 3 sets @ 7.5 RPE - 0% of 1RM

Comments

Had an exam today so had to push training back a day. Forgot to look up what I was meant to do guess what I was doing. Got the main exercises right. Was fed up with normal lunges so I did some walking ones.