Give me strength, or give me death!

[Phedder]

RTS Intensity Block W5D3

Deadlifts

2x5x60kg

3x100kg

2x140kg

1x180kg (B)

2x200kg (B) @8

1.75x220kg (B) @10 - Just couldn't lock out the 2nd rep, really frustrating considering I've hit 242.5 for a double before

2x210kg (B) @9.5 - first rep was shit, psyched up a bit and the 2nd flew up off the ground but positioning was out so still slow to lockout.

2x200kg (B) @9.5

Paused Squats

2x5x60kg

3x100kg

3x120kg

3x3x140kg (B) @8.5,8.5,9. Third set had my stance out a bit wider for the first squat, felt a bit odd so brought it in again. When watching the video it was actually a really good rep, so will work on bringing the stance out just a tad next cycle.

GHRS

5x10xbw

SS

Ab weel

5x10xbw+10kg sandbag.

Decided to skip the RDLs to give the lower back a bit of a break and plug away at some volume on GHRs. Shit my hammies are sore now haha, stoked that I figured out how to properly use them though. A bit disappointed with deadlifts, a few factors that weren't helping me there but when it comes down to it I'm just too weak and my technique needs work. I'm going to tone back the intensity on the chain deadlifts earlier in the week too, think that might be fatiguing me a bit too much for comp deads which are what counts currently. I'll put the vid up tomorrow.

[Phedder]

Some horrific deadlifting:

[Phedder]

RTS Intensity Block W5D4

Great session today, everyone in giving it there all. Some massive squats from BG and Drizzt, awesome to watch :clap:

Extended Pause Bench

lots x bar

2x5x60kg

3x80kg

3x100kg - @8

3x107.5kg @8.5 - Rep PB

3x110kg @9 - Rep PB

Comp Pause

1x120kg @8.5

1x125kg @9.5

2 board bench

3x120kg @8

3x130kg @10 - Rep PB

5x120kg @9 - Rep PB

CG Chin ups

14xbw

3x5xbw+20kg - Held for a 10 count at the top of the 5th rep 2nd set, killer.

DB Rows - One arm

12x60lb

12x100lb

12x120lb

Seated Row

2x12x50lb

Face Pulls

2x15x100lb

Dips - Done between rows and face pulls.

2x15

12

10

[Phedder]

RTS Intensity Block W6D1

Squats

lots x bar

2x5x60kg

2x3x100kg

2x140kg (B)

2x1x160kg (B) @8s

1x180kg (B) @9, but looked like a 10.

2x170kg (B) @9.5

2x160kg (B) @8.5

Deadlifts against chains

2x5x60kg

3x100kg

2x145kg

3x145kg +40kg chain (B) @7

2x3x155kg +40kg chain (B) @8s

Squats - tech work

5x60kg

5x100kg

5x5x120kg (B) - Loose.

Ab Wheel

5x10 +15kg

SS

GHRS

10

4x8+5kg

Squats are still pretty woeful at the moment, getting really frustrated but I made some progress with the tech work today. My pause squats are feeling fantastic, and once I transition to comp style I loose all my tightness and drive from the hole. 180 still feels like nothing on the back but it moves like a bloody snail, filmed the tech work and got some pointers from OB and noticed I've started forgetting to really drive the knees hard out to the sides, I'm letting them shoot forward too much with throws my back forward in the hole. Funnily enough knees out is what I really focus on during the pause squats, and I just forget for comp style :doh: So made some good progress with the tech work, managed to stay much more upright and get some solid drive. Hopefully that will carry over to the heavier weights as well.

Kept chain deadlifts lighter because I think they're effecting my comp deads later in the week, we'll find out on Friday night I guess. Currently I'm planning on opening with 180/120/220 which qualifies me for equipped nats, and from there I don't really care what I hit now, I'll just take what's there. Thinking after CDs I might actually run the Smolov base for squats and smolov jr for bench. Something I've always wanted to try, and with reduced maxes it'd be perfect for a volume block and reworking technique a little and then lead into an intensity block for North Islands.

I'll get the videos up tonight after work, will make 1 training and 1 tech vid for the squats so feel free to chime in with criticisms, there'll be plenty I'm sure :pfft:

[Phedder]

Here's the vids, work sets;

Includes the slowest 180kg squat ever, that somehow didn't feel that hard. Go figure :-s But in general, form is far from what it should be.

Here's the tech work;

I think sets 3 and 4 were the best, trying to involve the glutes more in the movement, and really driving the knees out which helps activate the glutes more anyway. These are things I used to do, and lately have gotten very lazy with my technique. The above horrible slow 180 is what happens with lazy technique :pfft:

[Phedder]

RTS Intensity Block W6D2

Comp Bench

lots x bar

2x5x60kg

3x80kg

3x100kg

2x115kg @8

2x122.5kg @9.5 - Rep PB, 122.5 is my comp PB

1x122.5kg @10 - Was supposed to be a double, technique got ugly and failed 2nd.

2x2x120kg @9, 9.5

Floor Press

10x60kg

3x100kg

3x3x110kg - Rep and vol PB

Chin ups

10

6

5

5

Seated Row

3x10x40

Dips

3x10

Slept horribly last night and my neck/upper back was really stiff this morning, OB gave my upper back a crack and immediately it was 60% better. Still had a tender spot on the muscle but the tension release was great. I can always pop my lower t spine and lumbar, but can never get between the shoulder blades. Exactly what I needed :nod: Also got some good bench tips from Quigs again, last 2 sets at 120 are much improved from last weeks 120s. Cheers fellas

I'll get the vids up later tonight.

[Phedder]

RTS Intensity Block W6D3

Deadlifts

2x5x60kg

3x100kg

2x140kg

1x180kg (B)

2x200kg (B) @9

2x220kg (B) @10

2x200kg (B) @9

Paused Squats

2x5x60kg

3x100kg

3x120kg (B)

3x140kg (B) @8

3x150kg (B) @9.5 - Rep PB I think? or equal.

3x145kg (B) @9

Tech work, no pause

3x3x120kg (B)

Ab wheel rollouts

10xbw

3x10@15kg

5@25kg

4@40kg, 4@25kg, 6xbw. This was a dropset, felt strong.

SS

GHRs

2x8xbw

3x6@10kg

6@10kg + 6@bw

Great session, finally nailed the double at 220kg, ugly as sin though. I just grinded the bugger out, wasn't going to give up. I didn't hitch it either, just really slowly inched it up then a hold at the top for good measure. Paused squats and tech work went great, small technique changes have me much more upright and the bar path tracking straight up and down, feels fantastic. Definitely how I need to move forward. Wicked atmosphere tonight, everyone giving it heaps. Great motivation

Will get vid of yesterdays + todays session and a seperate tech one up later.

[Phedder]

Work sets vid:

Squat tech vid:

[Phedder]

RTS Intensity block W6D4

Extended Pause Bench

lots x bar

5x60kg

3x80kg

2x100kg

3x2x115kg @8.5, 9, 9. PB for the extended pauses

Comp pauses - Long because the bar wouldn't stay still

1x120kg@9

1x125kg@10 - Another ridiculously slow rep, I actually cracked up laughing mid rep because it went slightly out of line and I knew I had it, but found it funny how slow it was moving.

2board press

2x125kg @8

2x2x135kg @9.5s - Heaviest weight I've had in my hands, no lift outs today either, think I might do my own lift offs in comp as well, I can keep tighter that way.

Pull ups

6

6

10

8

DB Rows

3x10x80lb

Face Pull 2x15x100lb

SS

Tricep rope pressdowns 2x15x100lb

Good session, a little disappointed with how hard the 125 was but by then I was getting pretty fatigued, the extended pauses really kills the power off my chest. Looking forward to testing my squat technique with the heavier weights on Tuesday, hopefully 180kg will start coming up smooth again.

[Phedder]

RTS Intensity Block W7D1

Squats

lots x bar

2x5x60kg

2x3x100kg - Feeling awkward/heavy...

3x120kg (B) onwards

2x2x140kg

2x160kg @8

1x180kg @9.5

0x180kg @10 - lol. Think I gave up on this one too early.

1x170kg @9.5

210kg - Walkout

1x170kg @9

2x160kg @8.5

3x140kg @7

Light deadlifts with chain

2x5x60kg

3x100kg

2x140kg

2x3x150kg (B) @7s +16kg chains.

Ab wheel rollouts

12xbw

4x10x+15kg

GHRs

8xbw

2x10xbw

6+10kg, drop set 4 with bw

10xbw.

Another horrible squat session :banging: I did a lot of stretching about an hour prior to this session, hoping that didn't have a negative effect. Funny thing is my form was drastically improved, bar path much better instead of pitching forward, but now I just couldn't get the drive I needed. These Tuesday morning sessions always seem to feel horrible, so after deadlifts on Friday I'll try push the squat a bit higher again. 3x150kg paused last week felt fantastic so Im sure I'm good for some solid 180s even after deadlifts. Really need to sort this out, at this rate I'll be opening on 170-175kg or so which is lower than I opened at nationals last August :roll:

[OnlyHuman]

It is just my opinion (so probably a stupid one) but why not leave the singles and doubles alone for a while in your intensity blocks?

How about some ....

5 @ 9

4 @ 9

3 @ 9 - 10

Over the course of 3 weeks...Each with a 4 - 6 % fatigue drop...

Just because it is an intensity block, you are still meant to build your strength as opposed to trying to peak etc ....

[Phedder]

It is just my opinion (so probably a stupid one) but why not leave the singles and doubles alone for a while in your intensity blocks?

How about some ....

5 @ 9

4 @ 9

3 @ 9 - 10

Over the course of 3 weeks...Each with a 4 - 6 % fatigue drop...

Just because it is an intensity block, you are still meant to build your strength as opposed to trying to peak etc ....

I totally agree But I'm bull headed and frustrated haha. I'm wanting to get my confidence back on 180 as I really want to open on it, but it just doesn't seem to be clicking. I know I'd get more benefit from some higher rep work, but each session I have to think 'Maybe it'll be better today.' :pfft: Today especially with my altered technique, my positioning and everything was great, but when even 100 felt heavy I knew I was in for a hard session. So of course I figured if I could manage 180s on a crap session, that would bode well...

I know it's far from optimal, but that's my logic. With Pause squats on fri I'm going to work up in doubles to 160 or so, then do a few singles without the pause and hopefully get 180 to 'click' again. Or fail miserably :roll:

[Phedder]

Some vid from the last 2 sessions;

[Phedder]

RTS Intensity Block W7D2

Comp Bench

lots x bar

2x5x60kg

3x80kg

2x100kg

1x110kg @8

1x120kg @9

3x1x125kg @9.5s

1x120kg @9

Seated shoulder press

10x40lb

2x10x50lb

SS

Chin up

2x10

8

Seated Row

3x12x50lb

SS

Dips

3x10

Fairly happy with the bench, though the pause on the last two 125s wasn't great. Not touch and go, but bounced around a little at the bottom instead of a full stop. Kept the assistance quick and light as I was running low on time, and frankly my stress levels are at an all time high right now. Felt so drained going in I was going to be happy with anything over 115. I weighed in at only 101kg with Romaleos on, appetite has just disappeared. Forced down a rotissere chook and 1L choc milk today on top of some more regular food to try keep weight up. In for deads and squats tomorrow, need to solidify an opener for deads and more tech practice for squats, hopefully get 180 feeling smooth again.

[Phedder]

RTS Intensity Block W7D3

Deadlifts

2x5x70kg

3x120kg

2x170kg (B)

1x200kg (B) @8

3x1x220kg (B) @9, 9.5, 9.5

3x170kg (B)

Paused Squats

lots x bar

2x5x60kg

3x100kg

2x120kg

2x140kg (B)

1x150kg (B) @8.5

1x160kg (B) @9

Comp Squats

1x170kg (B) @8

1x180kg (B) @9

1x185kg (B) @9.5

1x180kg (B) @9

3x140kg (B)

Ab wheel rollouts

10xbw

10x15kg

8x25kg

4x40kg DS 4x25kg DS 6xbw

25xbw

SS

GHRs

8xbw

4x10xbw

Surprisingly good session tonight, deadlifts could have felt better but they looked ok on video. Confident enough to open here but may drop it to 210 depending on how squats and bench go, just want to qualify for equipped nats. Squats were fantastic, the best 180+ has felt since getting to Wellington, pretty confident of 180 as an opener now as well. No idea where it came from, but glad it's back.

[Phedder]

Vid from testing sessions.

[Phedder]

RTS Intensity Block W7D4 - Last heavy session

Bench with comp pauses

lots x bar

2x5x60kg

3x80kg

2x100kg

2x110kg

4x1x120kg @9, 8.5,8.5,9

2x2x110kg @8.5, 9

Squats

lots x bar

5x60kg

3x100kg

3x120kg (B)

3x140kg (B)

2x160kg (B) @8.5

2x3x140kg (B) @7s

Tricep Pressdowns

4x25x80lb

Face Pulls

3x25x80lb

Bench felt pretty good, played a little with hand positioning, comparing between ring finger on the ring or middle finger, found I got slightly better drive off the chest with middle finger on the ring so that's how I'll bench at comp. Squats were just some groove work which wasn't that great, didn't really warm up enough and was a bit stiff so groove was off but weights felt good at least.

[Phedder]

Managed some light benching today, will get some light squats and more bench in tomorrow.

Bench

lots x bar

2x5x60kg

3x80kg

5x60kg

Face Pulls

3x20

500m Row - 1min 26sec, got asked to set a time to beat at work. Massive pump in my quads and bis at the end, totally lost it in the final 100m as well. Sub 1:20 if I actually had any kind of endurance

[Phedder]

Final deload session

Bench

lots x bar

2x5x60kg

3x80kg

2x1x100kg

2x5x60kg

Squats

lots x bar

5x60kg

3x100kg

2x120kg

2x1x140kg (B)

5x60kg

Chin ups

3x5

Blue Band pullaparts

3x20

Ready or not, here I come CD champs :shifty:

[Phedder]

Central District Champs 2013.

Weigh in: 101.2kg

Squats

180kg - Good

190kg - Good

202.5kg - Good -2xbw again

Bench

120kg - Good

125kg - Good - 2.5kg PB

130kg - Fail.

Deads

210kg - Good

230kg - Good

245kg - Good

Total 572.5kg - 5kg under my comp PB.

Overall I'm very happy with how I did, if you asked me Friday evening what I'd be happy with I'd have said all I wanted was my openers, so to go 8/9 was awesome, though also my biggest frustrating. I'm still chasing that 9/9 total, I actually wanted to drop my bench openers but was a few seconds late. Wanted 117.5 - 122.5 - 127.5 which may have flown, who knows.

Squats were fantastic considering the heaviest I'd done was 185kg since the BBro last November. Technique felt great on the 190 and lift was easy, faultered a bit on 202.5 but it came up. Always more to work on tech wise here. Bench had been feeling great in training and was the only lift I was expecting a PB. Warm ups felt a little off but I was confident of at least 125. I know 130 will fall soon enough, just didn't have it on the day. Deadlifts were the biggest surprise, did my final warm up at 200kg and it felt horrible so I dropped my opener there. I hadn't hit anything heavier than 220kg in training, so to finish with 245kg was fantastic. Deadlifting twice a week certainly builds up the fatigue, all smoke and mirrors there until platform time.

A big thanks to Warren, Ruth and all the refs, spotters and loaders for putting in the time and effort to make it a fantastic day. Also thanks to all the other lifters and supporters throughout the day, made for a fantastic atmosphere and the place was buzzing the whole day.

Here's the videos, not the best but they'll do:

[Leeroid]

Nice bro! But no liftoff? Why's that?

[Phedder]

Thanks mate. No lift is something I had been doing in most of my training, and I found I could keep a lot tighter doing my own lift offs. Can comfortably unrack 140kg, so figured it wasn't an issue for my actual bench numbers haha. Also in a few comps I've had a bad lift off ruin a bench for me, pulling me out of position, this way it's all under my control. (Though that wouldn't have been an issue with Costa, he's always very smooth and controlled)

[Big john]

Good outting mate...nice work on the squats too :clap:

[red machine]

good work mate, almost back to your best! the base is set for some big gainzz now! into it!!

[Phedder]

Cheers guys, good to get on the platform again and I definitely feel ready and motivated to make some big gains this year. This week I'm just doing some light training, squatting every time I'm in in preperation for doing the smolov base for squats and smolov jr for bench, then follow that up with 3 weeks of peaking into the NI champs.

Todays muckaround

Power Clean + Press

2x3x40kg

3x3x60kg

3x70kg

1x80kg

3x3x60kg

Squats

lots x bar

5x60kg

3x100kg

3x120kg (B)

3x140kg (B)

3x120kg (B)

10x60kg

Done, nice and simple. In again on Thur and maybe Fri morning then I'm off to Dunedin for my Graduation, hopefully the hangover wears off by Tuesday for smolov :pfft: