Sumo may be girly, but I still pull more in that style than conventional (at least, with - even more girly - gear on). I'll think about switching styles after my April 26th meet.
Yes, I'm on RTS, and those are RPE index: it's been an interesting experience so far, many PRs, a lot of work...numbers in competition will tell the truth, but it definitely looks like I'm getting stronger.
SQUAT - suit and wraps
140x1@7 - added belt
170x2@7 - added Centurion suit, straps down, and loose wraps
200x1@7 - straps up
220x1@8 - tight wraps - very smooth rep, but Massimiliano told me it was an inch high...no biggie. This rep was a big confidence builder, and my projected opener for the meet.
200x3@8 - Gripper wraps - 1st time trying these out: nice wraps!
BENCH - shirt
120x3@7 - F6 shirt on - 9cm board on 1st rep, 6cm on 2nd and 3rd
140x2@8 - 6cm board on 1st, 3cm on 2nd
150x0 - shirt was jacked too much
140x3@9 - on 3cm board
130x3@8 - to chest, to try and force touching with a low weight
Gym was closing down, so no time for deadlifts.
I think I'm putting on mass/leaning out a bit gear felt tighter than ever today (even my usually pretty loose F6), but weight has been stable for quite a while now...
I got in the gym incredibly early today (5.30pm), and this posed a new challenge: no training partners, and nobody to borrow a belt from!
So, I decided to start from bench instead of squats - I just didn't feel comfortable with the thought of no-belt geared squats.
BENCH - 2ct pause
120x2@9 - PR!
CLOSE GRIP BENCH
SQUAT - geared
170x2@8 - added Centurion suit straps down, loose wraps, and belt
200x1@8 - straps up
email@example.com - tight wraps - this was deep enough to qualify as "underground" - not an 8 only because I concentrated so much on the "downward" portion of the lift that I didn't give much thought or coscient effort to going up - not too bad, considering that I've squatted in the suit only 3 days ago.
Had to fly away, so no more squats .
I've had the katana sleeves enlarged a bit, so I decided to give it another go - you never know! Well...I should've known better...:-)
120x3@7 - katana on, to 12cm board
140x3@8 - 1st and 2nd to 9cm board, 3rd to 6cm board
firstname.lastname@example.org - to 6cm board
160x3@9 - 1st and 2nd to 6cm board, 3rd on 3cm board
170x0 - got stuck on the way down
160x0 - as above
160x1@10 - touched, but it took forever, and I had to get way down on my belly to do it
140x3@9 - on 6cm board
150x0 - enough is enough - shirt got way up, against my throat, and I decided to bail
This took the best part of 2 hours, and all my desire of deadlifting in a suit...
Incline bench - medium grip
Lat pulldowns 50x10x3
DB curls D10x10x2
Hanging leg raises BW x10x3
Well...belly benching is only going to help big guys: for us tiny bastards, it's counterproductive, as it puts a LOT of stress on the shoulders, at least with the current IPF shirts designs.
I'll compete in my old F6 for now...but this Katana is getting frustrating!
Deadlift - suited
email@example.com - added belt
180x0 - added Trx suit, straps down - WTF!?!? - back is gone, shot by yesterday's shirted bench marathon
170x1@7 - straps up
firstname.lastname@example.org - here's where I got overconfident...
210x1@10 - good, but I'd have been better off by stopping at 200: 2 weeks put, recovery is paramount!
180x2@9 - should've gone with triples, but I forgot!
The weather is finally starting to smarten up and show us a bit of spring!
I'm feeling pretty beat up, so today I decided to go no-belt and to forego back-off sets, to keep the volume down.
SQUAT - avg bands - about 50kg of tension at the top, 0 at the bottom
BENCH - to 12cm board
80x3 - to chest up to this point
100x2@6 - to board from here
DEADLIFT - 2ct pause at knees - regular stance
160x2@9 - solid
A nice, fast session! Contrast shower at the end, too!
Well, I've realized that, yes, I'm getting bigger, but I'm also getting fatter, which is, quite frankly, unacceptable, since I'm pretty far from being jacked already.
Now the jury is out on what to do: my meet is in 2 weeks, and it could be worth to wait until past the meet to start cutting weight...OR I could start right off the bait, cleaning out my diet, and then going for more severe measures once the meet is over and done with.
Thoughts, my readers?
Well, when you're right, you're right.
Ok: 1st step will be to cut the crap out, re-think how I eat and clean the shit outta my diet. Keep it that way a few weeks, and see what happens.
I'll probably end up upping my proteins a bit, to a full 2gr/kg, and concentrate carbs around training (mostly within 1hr after training, that's also my last meal of the day).
From there, we'll see.
God, I do HATE lovehandles, though...!
Since my squat suit is off to have the straps sewn in a bit and the legs widened out, this left me with shirted bench...let's go.
BENCH - shirted
120x3@8 - F6 shirt on - 12cm board, 9cm board, 6cm board
140x3@9 - 9cm board, 6cm board, 3cm board - this was a mistake: the guy holding the boards got it wrong, I should've started with the 6cm board and go to chest on the 3rd rep
150x2@9 - 3cm board, chest - PR in this shirt, I think - video: http://www.youtube.com/watch?v=-u16I...ature=youtu.be
150x0 - I wasn't able to touch, due to the shirt being high on my neck and, mostly, to a wrong shoulder setup - video: http://www.youtube.com/watch?v=RtVYS...ature=youtu.be
email@example.com - got the setup right this time, and it went up smoothly - video: http://www.youtube.com/watch?v=GNvY3...ature=youtu.be
140x1@9 - again, wrong setup - cut it here
DB BENCH (all racks were busy)
D34x7@9 - very close to a PR
SQUAT - 2ct pause
Some random stuff I did while I was spotting Massimiliano and others:
abs - 2x10
DB curls - 2x8
facepulls - 2x10
cable flies - 2x15
The wee is off to a pretty decent start...!
DEADLIFT - Suited
firstname.lastname@example.org - added belt
email@example.com - added TRX suit, straps down
firstname.lastname@example.org - straps up - very solid, probably my meet's last warm up?
BENCH - TnG
Ok...I've finally understood that, other than tighter gear, what is causing me trouble in touching the weights is elbow soreness: this forced me to be very slow and wary on the descent ov every 1st rep, making it a far greater effort than it would be otherwise (last week I've done 120x2 with pauses...).
It's probably time to deload the bench a bit?
I also think this issue will sort itself out once I stop training shirted bench for a while.
LUNGES - mmmhhh - tried a couple of sets, but they were feeling very awkward and unstable, so I opted for some very light squats:
In a perfect world... (read: having enough money to eat what i want) it'd be 5-6 shakes a day... protein only for breakfast, protein and carbs for pre-workout, protein and carbs intra workout, protein and carbs post workout, and protein only before bed. On my day 3 AFTER training (before my day 4 which is a rest day) i'd eat NO carbs. On day 4 latter half ov day i'd carb-load.
Basically... ALL-protein diet... except carbs to fuel workouts, and to feed them directly afterwards. Thats how i've gotten to 231 @ 9.5%BF. With enough money... thats how i'll get to 242 @ 8%BF.
Oh... and its a well-known fact that the materials used in powerlifting gear leech large quantities ov estrogens into the skin and body... sapping your testosterone and making you soft.
Raw is way more manly.
I wouldn't lie to you about something this serious.
I am leaning towards something similar...except for the fact that my post-WO meal is also my last meal, so I need carbs there: of course, I'll try to keep 'em nice and clean (brown rice, rice, whole-wheat pasta etc etc).
What I have troubles with is lunch: I eat at the company's canteen, and most days protein-rich choices would make even a starved jena cringe.
But keeping carbs low at lunch (<50 gr) really improves my readiness during the afternoon, so, I'll do what I have to do - eventually, I'll start bringing home cooked lunch to work.
Also, I don't think I'll take this gear thing much past late 2013.
Last edited by Rock1984; 04-17-2013 at 06:51 AM.
SQUAT - geared
email@example.com - added belt
175x2@8 - added Centurion suit straps down and loose wraps
205x1@8 - straps up, tighter wraps
205x1@7 - video http://youtu.be/g0ZG-O0imvU
BENCH - pin presses
Close grip bench to 12cm board
firstname.lastname@example.org - so close to the meet, and with a bit of elbow tendonitis, I should've gone for 110 - oh well, live and learn - PR
All in all, a nice session
Last edited by Rock1984; 04-19-2013 at 02:58 PM.
BENCH - to 12cm board
105x4@6 - board from here
email@example.com for a nice PR
DEADLIFT - classic stance, oly shoes
workouts look great my italian friend, but how the hell are you eating brown rice and wheat pasta in italy? do they even sell it? lol, you should be eating risotto and fresh parpadelle!
2000 or bust
Thank you, Stump!
I've never said I'll be eating ONLY brown rice and wholewheat pasta...! ;-)
Tuscany has too much to offer, food wise, to avoid the proud sporting of a small, manly belly!
122x2 - added belt
172x2 - added Centurion straps down and loose wraps
192x1@6 - straps up, tighter wraps
212x1@7 - bringin' it down wasn't easy, but I've never moved this fast with weights over 200 kg
DEADLIFT - having the Centurion on, my thought was "let's DL now, I'll even give a run to it with the centurion"....oh my
up to 150x1.
Tried 170 a couple of times, but there was no way of getting my ass down without serious pain.
120x3@7 - added F6 shirt - 9cm board, 6cm board, 3cm board
140x2@8 - 3cm board, chest
150x1@9 - misgrooved on the way down, way harder than expected - stupid me
An ups'n'downs session. Still, the meet is on Friday. SFW
Since I'm stupid, I wanted to give a try to a friend's SuperKatana 42...
120x2 - SK on - to 12cm board
140x2 - to 9cm and 6cm boards
Shirt is loose, but it will take A LOT of weight to touch. I'll try it again after the competition, I can see a lot of potential in it.
Today, squat and DL raw warmups, then...platform time!
120x2 - added belt
140x1 - added belt
Everything felt heavy, but moved fast.
SFW time is tomorrow, 3.30 pm