Mission 2013 - 300kg Deadlift

[HJP]

So the new log begins...

With new goals and a fresh training regime I figured it was a good time to make a fresh start with the journal too.

Recent Happenings...
Recently I cut weight to get back into the 83kg (183lbs) class and am now sitting at that mark with the goal to be to cut the body fat a wee bit more then slowly add lean mass to hopefully sit around the 84-85kg and compete raw in the U83kg category.

My two most recent compeitions were on the 9th of June (@90.8kg 242.5kg/125kg/272.5kg=640kg total) then again on the 4th of August (@81.8kg 220kg/125kg/262.5kg=607.5kg total). Lost a bit but some of that was technicalities that can be easily fixed so I feel my strength is still slightly above those levels but time to focus on bringing the strength up and the technique.

So for the rest of 2012 here are the objectives:

Main Meet: Oceania Powerlifting Championships 7-9 December (IPF)
Main Goal: Break Raw Oceania Deadlift, Squat & Total records. These are currently 272.5kg, 260kg & 687.5kg.

Tester Meet: In seven weeks it is the Waikato Bay of Plenty (WBOP) Classic - I will use this as a tester of the success of the 6 week russian template I will be using for Squat & Bench Press
Meet Goals: 245kg (540lbs) Squat - 140kg (308lbs) Bench Press - 270kg (595lbs) Deadlift

The Plan
My weaknesses need to be ironed out from the last meet. Mainly depth on squats & keeping the butt down on bench, as well as lifting the strength on those lifts as they are my weakest.

I will run a 6 Week Russian Squat/Strength Cycle for my Squat & Bench Press. This will mean squatting & benching 3 times a week for the next six weeks before a deload before the WBOP meet. Mondays I will do deadlift accessory / back work, Wednesday will be squat accessory / leg work and Fridays will be bench accessory / upper body work. Whenever the easier 6by2 day is on a Monday I will try get some relatively heavy deadlifts in and on the alternate week simply do some speed deads.

After the WBOP meet I will begin a Coan Phillipi Deadlift Cycle on Mondays and squat/bench twice a week extending the Russian 6 week cycle used earlier over 9 weeks (if it proves successful). That's the plan, can't wait to smash it!

Please feel free to check out an subscribe to my YouTube Page & Facebook Page

[Bako Lifter]

Good luck dude, records will definitely drop.

[HJP]

Cheers Bako! Heres yesterdays session...


Tuesday 7th August

W1D1 Russian 6 Week Squat & Bench

Squats
60kg * 5
100kg * 3
140kg * 2
Work Sets - added B & WW
185kg (407lbs) * 2 - 6 sets

Bench Press
60kg * 5
80kg * 3
Work Sets
105kg (231lbs) * 2 - 6 sets - all reps paused

Seated Row
78kg * 10 - 3 sets

Short sharp session today. All squats were super deep and bench presses paused. Good easy start.

[GazzyG]

New log! W00t!

[-JM-]

Following, Hayden.

Not a bad outting at your last comp but I know you didnt get exactly what you planned. Next time, you will eclipse those goals by a mile.

[Brian Hopper]

Best of luck Hayden!!!

[Coke]

Taking it to the next level, very nice mate.

[tom183]

Looking forward to following the new journal, man.

[HJP]

Cheers Gazz, JM, Brian, Coke & Tom! More motivated than ever.

Thursday 9th August 2012

W1D2 Russian Squat & Bench

Squats - using the 25kg's to simulate comp warm ups in training
70kg * 5
120kg * 3 - 2 sets
170kg * 3
Work Sets - add WW & B
185kg (407lbs) * 3 - 6 sets

Bench Press
Bar * 10
70kg * 2
Work Sets - add WW
105kg (231lbs) * 3 - 6 sets

Sore legs today so had to push to get depth. Never felt in danger of missing a rep though. Bench feeling much stronger - again all reps paused with a press call.

Squats Vid:

Video

[J L S]

nice intro to the new log! clear and precise goals with a good plan! I like it, get after it buddy, nice work so far, I bet the extra volume in these earlier stages will pay off big time in the long haul

[Bako Lifter]

Definitely not gonna be taken over on the technicalities this time around.

[Brian Hopper]

So far the depth is looking good Hayden, nice job! Have you thought about opening up your stance a little?

[Coke]

Fine session, ace as usual in the squats vid!

[HJP]

Agreed JLS - that volume will be key to success! As well as the drilling of technique on the 6by2 days.

Thanks Bako - want to ensure it isn't an issue. Got to fix these technical areas an improve the strength and the results will come.

Yeah was wondering about that actually Brian. May try the feet just a tad wider an see how it feels. Worth a crack. Used to be much wider but brought it in abit when I went back raw.

Cheers Coke!! Will try keep those vids regular.

[Brian Hopper]

I would start off small and work your way out. I feel more comfortable squatting wider. You'll probably feel a difference while warming up.

[LuNa]

The plan sounds very well thought out Hayden. Best of luck reaching those goals, as i know you will.

[HJP]

Cheers Brian. Tried a few different foot positions today, will find a comfortable spot just play with it.

Thanks Luna. Feel positive about it. This upcoming week will be interesting. Amped.

Saturday 11th August 2012

W1D3 Russian Squat & Bench

Squats
70kg * 5
120kg * 3 - 2 sets
170kg * 2
Work Sets - add WW & B
185kg (407lbs) * 2 - 6 sets

Bench Press - WW all sets
60kg * 8
80kg * 2 - paused
Work Sets*
105kg (231lbs) * 2 - 6 sets - paused with press call

Super Set:
Close Grip Incline Bench - 60kg * 6, 70kg * 5, 60kg * 8
Pull Ups - BW * 8, * 8, * 6 - narrow neutral grip
Face Pulls - 19kg * 12, 24kg * 10 - 2 sets

Legs werent too sore today which made depth a lot easier to hit. Again was never worried about missing a rep - looking forward to the 6by4 day Monday. 6by2 definitely just felt like technique work and light weight, as it should for 2 reps. Bench again had all reps paused with a press call from Jono. Making that butt stay on the bench an exploding the bar off the chest on the press call. Feeling good!

Squats Vid:

Video

[J L S]

nice work indeed! looking good man

[Coke]

Great vid production taking place, lol - more seriously though, really stellar with this plan - go for it!!

[Brian Hopper]

Good job Hayden!!!

[tom183]

Strong work, man.

[HJP]

Cheers JLS, Coke, Brian an Tom!

If you've seen my Facebook you'll have seen my fundraising idea for oceanias for my training partner an I. Basically we are selling ourselves as human billboards and will be selling spots on Tshirts an apparel. Getting a little interest so keep an eye on the end of videos an hopefully that list increases as more people get on board!

Monday 13th August 2012

W2D1 Russian Squat & Bench

Squats
80kg * 5
162.5kg * 3 - just wanted to get onto it
Work Sets - add WW & B
185kg (407lbs) * 4 - 6 sets

Bench Press - WW all sets
60kg * 5
80kg * 3 - paused
Work Sets*
105kg (231lbs) * 4 - 6 sets - paused with press call

Weight felt nice an easy today. Depth was generally good. Still need to make it 100%. Sets of 4 on bench paused gets tough. Butt tries to lift. Got to keep focussed on that. Best thing about pausing and calls in training means a competition has no surprise with that element.

Squats Vid:

Video

[Coke]

Outstanding pace and frequency with the programming, you seem to be thriving on it.

[Brian Hopper]

Nice work Hayden!!!

[HJP]

Thanks Coke & Brian!