Mission 2013 - 300kg Deadlift

[HJP]

Cheers JM, Coke, Tom, JLS, Luna & Nick! Appreciate the support an I should get a chance to check logs in the next two days. Been pretty hectic lately but get a bit more time soon team.

Here's today's work...

Wednesday 22nd August 2012

W3D2 Russian Squat & Bench

Squats
60kg * 5
100kg * 3
140kg * 2
160kg * 1
Work Sets - add WW & B
185kg (407lbs) *6, *5, *5, *4, *4, *4, *4, *4

Wanted to get the 6by6 but the 5th rep on the second set was a huge grind. Got a 3rd set of 5 and set to ensuring I got the 36 reps.

Ground out the next 5 sets for four reps. Every third an fourth rep was a big battle. It was quite clearly one of toughest squat sessions of my life. Just focused on getting depth each rep and the depth pretty good (no video today).

I got the 36 reps. Took a while and when I finished I just left it there - no benching. The elbows were a bit sore so saved it for Fridays tough session.

[HJP]

Thursday 22nd August 2012

W3D3 Bench Only Today

Bench
Bar * 10
60kg * 5
80kg * 3 - 2 sets
100kg * 1 - add WW
Work Sets
110kg (242lbs) * 5 - 5 sets - no pauses today

Incline DB Bench
36kg's * 5
32kg's * 8 - 2 sets

Tate Press
8kg's * 12
12kg's * 12
14kg's * 12

Superset of:
Pec Fly Machine
68kg * 10 - 3 sets
DB Hammer Curls
14kg's * 10 - 3 sets

Good day. Put the bench a day early as skipped the easy day yesterday. Got the reps on the bench but no pauses today.

Focussing on improving the arch at present. Upper back arching over a roller to stretch it an improve flexibility of upper back. Also some quad stretching - following stuff off an old vid I saw from elitefts in YouTube. It is helping for sure.

[tom183]

Nice work. Don't think I've seen tate presses in this journal before. Like 'em?

[Coke]

Awesome the way you dealt with those squats, bench day was pretty good too.

[Brian Hopper]

Nice work Hayden!!!!

[HJP]

Nice work. Don't think I've seen tate presses in this journal before. Like 'em?

Yeah really felt the tri's, may have to try keep them regularly

Awesome the way you dealt with those squats, bench day was pretty good too.

Yeah things are coming together all be it a bit tougher than I would have expected but its a tough program. Just got to grind through it.

Nice work Hayden!!!!

Cheers Brian!!

Friday 24th September

W3D3 Squat Only - Russian Routine

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

Front Squats
100kg * 5
110kg * 5 - 2 sets

Leg Extensions
89kg * 20
96kg * 20 - 2 sets

Lying Leg Curls
42kg * 15, * 15, * 12 (+ 10 rep drop set to 30kg)

Good leg pump on a Friday morning! Took a while to wake up properly.

[Bako Lifter]

Don't front squats have an extra suck factor to them right after heavy back squats? Good work as always bro.

[Coke]

Hanging out with the 407 squats in an amazing fashion.

[NickAus]

Real good work again and again!!

[HJP]

Cheers Bake, Coke & Nick! The best part of fronts after backs is the weight that comes off the bar makes them feel lighter lol

Went snowboarding again on Saturday, not trying anything crazy just getting better at controlling the board. Not going to try jumps or anything too extreme this year, I have Oceania's to think about. So I will just enjoy cruising down the mountain without taking too many risks!

Hammies are still sore from Friday's session. Very odd that the lying leg curls hit them that hard, must be because that's not a familiar exercise of late. Hopefully today's heavy squats aren't affected by it. Get in the zone an smash it. 197.5kg (435lbs) for 5 by 5 today - 2 hours till I go smash it out!!

[HJP]

Monday 27th August 2012

W4D1 Russian Squat & Bench

Squat
60kg * 5
100kg * 3
140kg * 2
180kg * 1 - 2 sets - added B
Work Sets - added WW
197.5kg (435lbs) * 5 - 5 sets

Bench
Bar * 10
60kg * 3
80kg * 2
Work Sets - added WW
105kg (231lbs) * 2 - 6 sets - all paused

DB Rows
34kg's * 20

Front Squats
80kg * 10, * 10, * 12

Lying Leg Curls
42kg * 15, *15, * 12 (+ 10@30kg dropset)

Notes/Thoughts:
Got the reps on squats but only a few were deep enough each set which was a pain. May have been from the tightness in the hammies giving me a false sense of depth. Oh well deeper squats again from here!!!

Bench was nice an easy. Working hard on the arch set up. Getting better. Got a vid of set up today - this was the only set without a hand off at the top. All paused an felt fluid.

Then got some decent accessory in. Felt good. Had spare time so just smashed a bit of random legs an back.

[NickAus]

Nice work!!

I always liked lying hamstrings.

[HJP]

Cheers Nick. I like 'em too, that's why I did more today as had some time do thought why not!

Here's what was captured on vid today...

Video

[NickAus]

Strong work!!

[Coke]

Quite smooth on the bench indeed. Always in awe of your squats, glad seeing you up the ante on 'em again...showing off those beastly quads this time out too, lol.

[tom183]

Impressive as always, man.

[GazzyG]

Good work all round, Hayden - quads looking monstrous too!

[Brian C]

Great volume work on the squats bud.
With the benching, first thing, ALWAYS take a handoff if available. This will ensure that you stay tight and dont have to reposition yourself once you take the bar. Cant really tell how tight you are but ill give you the benefit of the doubt. Make sure your pulling your shoulder blades down and in. One other thing, your wrist are bent from the get go. This will rob you of some power and also kill your initial push off your chest. Make sure to keep them straight threw the whole lift. If you have to, get a higher wrap up onto your hand. This will help with it.
Your strength is looking really good bud. You have so much potential in this sport. Love seeing your progress.

[HJP]

Cheers Nick, Tom, Coke & Gaz.

Yeah I just unracked that set myself as wanted to see how my set looked from the side an I only had one spotter who was recording! Normally get an unrack. Thanks a heap for those comments Brian, will apply those today in my session and see how it goes. Again man, the constructive comments are always welcome and that is why I love WBB - helpful members willing to push each other along. Appreciate it!

I went in yesterday Tuesday 28th Aug and did some low intensity cardio of 20min on the Xtrainer and 20min walking uphill on the treadmil. Finished off with some ab work of 3 sets of 10 double crunches and 3 sets of 45s planking with 10kg on the lower back

[HJP]

Wednesday 29th August 2012

W4D2 Russian Squat & Bench

Squat
60kg * 5
100kg * 2
140kg * 2
Work Sets - Add WW + B
185kg (407lbs) * 2 - 6 sets

Bench - WW all sets
Bar * 10
60kg * 3
80kg * 2
100kg * 2
110kg * 1
Work Sets
120kg (264lbs) * 4, * 4, * 4, * 3, * 1

Incline DB Press
30kg's * 10, * 10, * 9

Tate Presses
14kg's * 12, * 12, * 12

Crunches
3 sets of 15

Notes/Thoughts:
Decent day. Squats oddly felt heavy, maybe the core was abit weak as was pretty sore after yesterday's small amount of core work. Still got the reps smooth an quick though.

Bench was tough. Pretty sure sets of 4's at 120 are a rep PR though? Think 3 was the most I had done there, so fours should be expected to be tough. Only got three in the fourth set, just had a short break though an got the last rep to get the volume in.

Focus is still on the arch. My bad habit of lifting the butt was happening but only as I struggled for the last rep each set. Trying different methods to minimize it but as soon as I start really battling it jumps off the bench. Rather frustrating.

[Stumprrp]

Worksets have some impressive weight. Nice job HJP.

[J L S]

nice benching! an extra rep each set is good going! keep the good work coming buddy

[Brian Hopper]

Always impressive, keep it up bro!

[Coke]

Like how you been approaching the bench and dialing in, climbing up slow and gradual.

[HJP]

Cheers Stump, JLS, Brian & Coke! Glad it all has been going well.


Friday 31st August 2012

W4D3 Russian Squat & Bench - bad day...

Squat
60kg * 5
100kg * 3 - 2 sets
140kg * 2*
180kg * 1
200kg * 1 - add WW & B
Work Sets
210kg (462lbs) * 3
202.5kg (446lbs) * 3, * 2, * 2
180kg (396lbs) * 7 - frustration drop set...

Bench - WW all sets
Bar * 5
60kg * 3
80kg * 2*
Work Sets - added WW
105kg (231lbs) * 2 - 6 sets

Notes/Thoughts:
Frustrated an a tad confused. Had a good focus going in an only a little soreness in the hammies, so I was confident in hitting it today. Then 180 felt heavy in the warmups an I knew it would be tough...

Only got 3 on the first set - third rep was spotted a little too. Had no drive out of the hole. Dropped it to 5kg ahead of Mondays session an still struggled. Was not my day today! Punished myself with 7 at 180kg after 4 sets of heavy work.

Bench was good. Arch is coming along nicely. Really working hard on it.

We are most likely going to deadlift tomorrow. Finally! Been a long time. Probably just bust out some singles at 85-90%