PRESS (clean on 1st rep)
120x8 - belt
Abs - reverse crunch
100x8 - I was supposed to do 90x8, but went in "auto" mode, loaded the bar, performed the set, and only when I was done I realized it was 100kg...
100x8 with a 3 count pause on the last rep - Volume PR right here...!
SQUAT - tried, but hip flexors weren't having it
1st time in the gym in a week...jeez, NOT good
did a bunch of sets/reps with just the bar, then 70 and 90 kg, to get the vague semblance of a groove back (2 weeks without squatting...!)
Then went up in singles: 110,110,130,130,140,140,150 with belt...it could've been WAY worse, I peg myself at around 170 kg right now.
100x10 - PR tie - failed the 11th rep...I was going after a rep PR, but fell short of it: should've known better
INCLINE DB BENCH
SEATED GM - killer exercise
PRESS (Clean on 1st rep)
70x1 - been a while since I last did a decently heavy press
150x1 - added belt
170x1 - meh...
Some lats/biceps work
120x2 - belt from here
100x5 - from here, 3ct descent and 2ct pause
Standing tris ext, with EZ bar
Allright...restarting this log...
Tomorrow will be competition day, the 1st meet since last december, and 1st full one since last October.
I have been very inconsistent with training, and hopping from a program to an other every few weeks didn't help: my goal for tomorrow is totalling at least 600, but it will be very hard for me to reach or surpass my former 612.5 total...I will give it all!
Then, it will be back to the drawing board, and I'll better come up with a solid plan to carry myself out of this hole.
So...the meet went bad.
Ok, here's the longer version:
Weighted in at 77.54...spending the last 3 days on the clay throne didn't help.
SQUAT - warm-up went fine, so:
215 - smokeshow
225 - still very easy
235 - F'Up: i lost my balance forward while getting out of the hole, and I'm not strong enough to GM 235 kg...so, no lift
BENCH - my last warm-up, 150 kg, felt like a heavy 2nd attempt, so we lowered my 1st lift to that number
150 - could have had empty hands, it would've been the same...?
160 - easy as cake (this was the planned opener)
170 - got a 3sec pause call, and stalled midway to lockout - no lift
DEADLIFT - my nemesis lift
205 - fine
210 - no lift
210 - again, no lift
595 total, 411.something wilks points, 8th out of 23 lifters in the -83 class (this was a "by wilks" competition).
Let's break down my goals VS results takeaway for this meet (in order of importance):
- competing DONE
- not bombing DONE
- totalling at least 600 kg CLOSE, BUT...next time
- beating my old wilks FAILED
- beating my best total NOT EVEN CLOSE
Mmmhhh...doesn't read good, ain't it? Still, it was good to compete again and draw a line to restart from!
122x2 - belt from here
BENCH - working on a slightly closer grip, as all the strong raw guys seem to prefer it (except for Fedosienko)
CLOSE GRIP BENCH