Kiwi Powerlifter... Training to get Competitive

[thecityalive]

Are you going to do another cycle, then? The volume seems to suit you.

[tom183]

Strong work, man. What's the plan after this program?

[GazzyG]

You're becoming quite the monster, Hayden. This cycle worked out well for you!

[Brian Hopper]

Nice work Hayden!!!

[Coke]

We have only one 'thick bar' at my gym, and one guy specifically looked for it when he lifted because it wasn't prone to bend. In general I didn't particularly like, but for that reason alone I came to love it, especially on squat day.

Did your thing spectacularly this cycle man.

[LuNa]

Going to echo the rest, looking forward to hearing the plans for after this week.

[HJP]

Cheers Rob, Tom, Gazz, Brian, Coke & Luna!!

The plan is to keep it pretty high intensity, won't drop the bar by too much as after the meet I only have 8 weeks till nationals. Planning my own Prilepins table based training which will begin one week after the meet so be 6 weeks of hard training. Structure will be fairly similar exercise selection wise - but haven't fully finalised anything yet.

Upcoming meet is on June 9th so have two weeks after this week till that. Next week will be pretty much openers + seconds (maybe attempt the 600lbs dead...) and then the week before meet will be rest with one day at 50% on each exercise just 3*3 nice an easy to keep the groove.

Heres todays work anyway...

W9D2 - 23rd May 2012

Deadlifts
60kg (132lbs) * 10
100kg (220lbs) * 3 - 2 sets
140kg (308lbs) * 2
180kg (396lbs) * 2, * 1 - Added belt on the singles set
220kg (484lbs) * 1 - Fast as!
Work Sets
250kg (550lbs) * 2 - failed 3rd (vid)
250kg (550lbs) * 1 - failed 2nd
250kg (550lbs) * 1

Military Press
40kg (88lbs) * 5
60kg (132lbs) * 3
Work Sets
70kg (154lbs) * 3 - 3 sets (needed a little leg drive on last rep each set)

Pull Ups
BW * 3
+24kg (52lbs) * 3 - 3 sets

DB Rows
24kg's (52lbs) * 30

Video

Notes / Thoughts:
Deadlifts were pretty good, 2 reps at 250kg is a PR for a double. Really wanted the third but couldn't get my hips through. Same issue with 2nd on the second set. Still got 4 reps at 250kg which is pleasing. Was meant to be 247.5kg for 3 but had to round it up, last week an all so had nothing to loose.

[GazzyG]

Mighty, mighty deadlifting, Hayden.

[tom183]

550x2 with no chalk. That grip must be strong, man.

[HJP]

Cheers Gazz & Tom! Na there was plenty of chalk man, always use it just don't bother writing it anymore lol

[tom183]

Really? Couldn't see it in the vid.

[Brian Hopper]

Damn, that 3rd rep was so close. Remember, once the bar clears your knees, start throwing your hips forward. Do that by squeezing your glutes...hard!

[Brian C]

Awesome pulls bro! Sooooooo close on the third.

[HJP]

Yeah I always go crazy drawing it over my calluses as have the big chunks now haha

Cheers Brian H & Brian C, always need to think about that - appreciate the reminder, squeeze glutes - hips forward... Thanks.

[Coke]

Got that 'eye of the tiger' look, luv it.

[HJP]

Haha cheers Coke!!

W9D3 - Final Day 5by5

Friday May 25th

Squats
60kg (132lbs) * 5
100kg (220lbs) * 3 - 2 sets
140kg (308lbs) * 2
160kg (352lbs) * 2
Work Sets
185kg (407lbs) * 3 - WW from here
210kg (462lbs) * 3 - B from here
232.5kg (511lbs) * 2, * 1

Goodmornings
80kg (176lbs) * 10
100kg (220lbs) * 10 - 2 sets

Pendlay Rows
60kg (132lbs) * 5
90kg (198lbs) * 3
Work Sets
112.5kg (247lbs) * 3 - 3 sets

Notes / Thoughts:
Squats were strong. Felt good under the 232.5kg - cut them a bit too high though. Tad annoyed but first time doing any reps raw at this weight. Next week it's singles before comp so can really focus on sinking them. Pleased to be handling good weight.

Good day. Great program. Done an dusted!!

[HJP]

Video

[GazzyG]

Strong squats, Hayden! Right to be proud of those!

[NickAus]

Mighty, mighty deadlifting, Hayden.

This!

Bro you must work hard, I mean hard because you seem to handle an amount of work the would send many backwards......you seem to thrive on it.

My hat is off.

[Coke]

Wow man, 511 with the squats - extraordinary stuff!!

[Brian Hopper]

Great job bro!!!

[tom183]

Bro you must work hard, I mean hard because you seem to handle an amount of work the would send many backwards......you seem to thrive on it.

My hat is off.

Agreed.

[HJP]

Strong squats, Hayden! Right to be proud of those!

Thanks Gazz!

Bro you must work hard, I mean hard because you seem to handle an amount of work the would send many backwards......you seem to thrive on it.

My hat is off.

Agreed.

Thanks Nick & Tom, the squats definitely love it. Its a balancing act though as I am not so sure about it with the Bench & Deads, will see how the comp goes.

Wow man, 511 with the squats - extraordinary stuff!!

Thanks Coke, pretty pleased with it, now to sink them a tad lower on comp day.

Great job bro!!!

Thanks Brian!! Pretty stoked.

Things went pretty badly today. Was all ready for a good session. A couple of the boys in the gym on a Sunday for Palmy team session before the meet. Had done bench on Thurs to give me some days off but the elbow said a big fat no once some weight got on the bar. Heres how it went down...

Sunday 27th May

Bench Press
60kg (132lbs) * 5
80kg (176lbs) * 2
100kg (220lbs) * 2 - WW + Press Calls - comp calls from here
110kg (242lbs) * 1
120kg (264lbs) * 1
125kg (275lbs) * 1 (planned opener)
135kg (297lbs) * 0 - just went for touch an go but elbow screamed at me coming off the chest and so I left it and stopped benching there. Been aching since, it has never been this bad. Time to rest it up pre comp.

Box Jumps
Did some for some explosive stuff. Worked up to approx 110cm-ish. Felt ok. Achieved the desired purpose of something fast with the legs.

DB Curls
12kg's (26lbs) * 15 - 3 sets - seemed to help the elbow

Done, now to try rehab the elbow so I can bench later in the week... If it doesn't come right I will just take it easy at the comp with the Bench, but lets be hopeful

Yesterday did 10 * 60m with the prolwer type sled, 30m there with high handles and 30m back with low ones. Just kept it at 40kg on the sled an went for faster reps. Destroyed me again.

[Coke]

Definitely man, rest up for the comp - elbow should be fine by then.

[tom183]

Hope that elbow heals up quick, man.