Mission 2013 - 300kg Deadlift

[GazzyG]

Don't sweat the squats, Hayden - you can't be superhuman all the time.

Your warmups would squash me into the ground like a bug, lol!

Go in and hit it hard with the deads tomorrow!

[Coke]

We are most likely going to deadlift tomorrow. Finally! Been a long time.

No joke, good deal on that, it's been a while.

[Brian Hopper]

Do you think your needing a deload?

[tom183]

^- I was thinking that too.

[HJP]

Cheers Gazz an Coke!!

I am sort of goin to deload Tom & Brian... Will leave the light squat session on Monday to allow me to recover a bit before going heavy Wednesday. Ive mentioned it in my notes from todays workout!

Saturday 1st September 2012

Random Deadlift Sesh

Deads
60kg * 5
100kg * 2 - 2 sets
140kg * 2
180kg * 2
200kg * 1 - add B
220kg (484lbs) * 1
240kg (528lbs) * 1

Then some accessory - back, Bi's an thighs:
Seated Rows - 3 sets of 10
Face Pulls, 3 sets of 12, SS Pull Ups, 3 sets of 4-8
Preacher Curls - 3 sets of 8-10
Cable Curls, 3 sets of 10, SS DB Hammer Curls, 3 sets of 10
Lying Leg Curls - 3 sets of 15
Leg Extensions - 3 sets of 15

Notes/Thoughts:
Good feeling to rip the bar off the floor, been a wee while since I last deadlifted. Just went up until the single got tough with slower bar speed, then got into assistance. Was feeling the lower back a little from yesterday so no point pushing it. Good day, plenty of volume an got the Saturday gun show going.

Will leave Mondays easy squats in order to let the lower back recover a bit before this coming weeks heavy squats. Makes sense to me to sacrifice one light squat session to let the body recover as the lower back especially has been feeling pretty fatigued lately.

[Rock1984]

You'll get back up there man: high% volume kills you if you're not accustomed to it!.

A couple notes: on the squat, it looks like you don't open your knees much, so that would take some tightness away from you and leave you with less power out of the hole.

On the bench: I think you should really focus on "chest up" instead of arching: it looks like you're a bit flat up there, although you arch well (I have the same issue)

[J L S]

nice work H! it does sound like you may need a little rest, it could just have been one of those days though, happens to the best of us! we are only human afterall, hope everything picks up quickly!

[Coke]

Smart thing to do with your squats...very nice with the deads and all.

[tom183]

Solid deads and accessory work, man.

[HJP]

Cheers rock!! Focused on that chest up arch style today an it helped. Will get those knees out on squats on Wednesday! Thanks JLS, Coke & Tom, always good having you checking in!

Monday 3rd September 2012

W5D1 Russian Bench

Bench
Bar * 10
60kg * 5 - 2 sets
80kg * 2 - 2 sets
100kg * 1 - add WW
115kg * 1
Work Sets
125kg (275lbs) * 3, * 2, * 2
120kg (264lbs) * 1, * 1 - all calls & paused
After second set at 120 dropped to 100 an did 3 then straight to 80 for 8...

Incline DB Press
32kg * 8, * 10
26kg * 10

Pec Fly Machine
61kg * 12, * 9 - both sets followed by 10 press ups

Notes/Thoughts:
Bench felt pretty strong. Played with foot position on the singles an the butt was able to stay down on those. Got to get feet set like that every time I bench.

A bit disappointed to miss the second an third set of three but decided I would lower the weight slightly an get some good paused competition style singles in.

Then got in a little BB styles chest in. Good times. Bring on some heavy squats. The back was glad to be resting today! Wise move taking the day off squats.

[NickAus]

You do sound a little tired but thats all part of the style you train with...........some rest then supercompensate

Your work ethic is as good as anyones brother!!

[Coke]

Doing well with the benching Hayden.

[Brian C]

Putting in some great work Hayden. This template is crazy!

[J L S]

nice benching H!

[HJP]

You do sound a little tired but thats all part of the style you train with...........some rest then supercompensate

Your work ethic is as good as anyones brother!!

True that Nick! Hoping to smash the squats tomorrow!!

Putting in some great work Hayden. This template is crazy!

It is crazy, can't wait to rest after it. Body will love me for it!

Doing well with the benching Hayden.

nice benching H!

Thanks JLS & Coke!!

Also just to mention some cardio... Both today (Tue 4th Septh) and yesterday (Mon 3rd Sept) I got into the gym during the day and got in some cardio. Just my usual of 20min on the cross trainer and 20min incline walk on a treadmill, just low intensity stuff.

[HJP]

Wednesday 5th September 2012

W5D2 Russian Squat

Squat
60kg * 5
100kg * 3
140kg * 2 - 2 sets
180kg * 2 - added B
200kg * 1 - added WW
Work Sets
220kg (484lbs) * 3, * 2, * 1
180kg (396lbs) * 8

Cardio - 20min on the cross-trainer nice an easy.

Notes/Thoughts:
Squats were far better today. Got the first set of three at 220kg with no spotter help - so it was better than last Friday's while at a heavier weight. Happy with that. On the last set I should've got two also but the walkout an set up were average so just got the single then did a drop set an got an extra rep on last weeks effort and left it there.

Think the rest helped. Still didn't get 3 by 3 but happy with the 6 reps. We will flag the lighter scheduled squat sessions till we finish this program. That way we can nail the last two heavy squat days.

WBOP comp in 17 days, should be a good tester meet.

[GazzyG]

Great work with the squatting, Hayden!

[tom183]

Nice squatting, man.

[Coke]

Super squats as usual bro.

[HJP]

Thanks Gazz, Tom & Coke! Was nice to make up for last weeks effort.

Thursday 6th September 2012

Deadlifts - Random Sesh

Deads
60kg * 5
100kg * 3
140kg * 2
180kg (396lbs) * 2, * 1
220kg (484lbs) * 1 - added B
230kg (506lbs) * 1
240kg (528lbs) * 1

Lying Leg Curl
48kg * 12
54kg * 5 (finished the 10 with 5@48kg)
42kg * 14

Leg Extensions
103kg * 10, * 12, * 10 - did four dropsets after 3rd set to fry the quads.

Cardio - In the AM: 20min cross-trainer then 20min uphill walking on the treadmill. Low intensity stuff. Weights were done in the PM.

Notes/Thoughts:
Deads were tough after all the work done on the heavy squats yesterday. Got a couple of extra lighter sets in this week to work on technique. 240kg was enough of a challenge today (as it was last week) so left it there an did some isolation work on the legs.

[Brian Hopper]

Your meet is coming up close! How do you feel?

[HJP]

Starting to feel pretty good by skipping some of the scheduled lighter days. I think it makes sense to skip them at this stage as rest becomes essential to taper down. I think with the week off before the meet I will come in very ready. It is just more of a tester meet than a super important meet. But I am sure on the day the competitiveness will come into play a little bit, but I will open lighter and try get close to 9/9 rather than push for any big PR's - Oceania's in December is the focus.

I also think all the low intensity cardio has been helpful with the recovery too just be getting the blood flowing. Am enjoying training and life as well as getting plenty of sleep at the moment which is always important and helpful.

[Coke]

Handling them deads very well dude.

[HJP]

Thanks Coke!!

Will be away for weekend having a good couple of days relaxing. Stoked. But here's an update before I go into hiding haha

Friday 7th September 2012

W5D3 Russian Bench

Bench Press
Bar * 10 - 2 sets
60kg * 5
80kg * 3
100kg * 1
120kg * 1 - added WW
Work Sets
132.5kg (291lbs) * 1, * 1 - touch an go, 2 scheduled but no luck with hitting a second first set so did one good one second set.
120kg (264lbs) * 1, * 1 - all paused with press call.
100kg (220lbs) * 8 dropset to 80kg (176lbs) * 6

Close Grip Bench
80kg * 8, * 8, * 6

Pull Ups - Med Overhand Grip
BW * 8, * 8, * 6

Front, Side, Rear Raise Combo
6kg's * 10, * 10

Pec Fly Machine
75kg * 10, * 10 - both sets followed by 12 press ups
68kg * 8 - followed by 10 press ups

Cardio - Again in the AM: 20min cross-trainer then 20min uphill walking on the treadmill. Low intensity stuff again and as yesterday, weights were done in the PM.

Notes/Thoughts:
Good upper day. Shame not to hit two reps at the 132.5kg as prescribed but oh well. Attempts at the meet are likely to be safe ones, maybe 120 - 125 - 130. Not set in stone yet. Deload should make things stronger too, so we shall see.

Here is the last set with all calls at 120kg - arch is improving, focus is the upper back arch.

Video

[Rock1984]

Try to raise your chest a bit after the hand off, and eventually practice a somewhat longer pause call.

You're doing great Hayden, looking forward to what you come up with at the meet!