GPP finally makes it back on my log!
Cardio: pushing my room-mate Yamaha all the way UP to the mechanic.
Hanging leg raises
160x3@9 - PR - DLs look to be on a roll, lately! I'm really making this "classic but wider" stance work
BENCH - to 12cm board
firstname.lastname@example.org - board from here
160x3@9 - PR - strong!
100x6x3 all @8
140x1@7 - added belt
email@example.com - PR - the only other time I squatted this weight, it felt way heavier - still, this wasn't a technically sound rep, as I leaned forward a bit on the way up - I need to keep my core tighter (or to find a better spot for the bar to lock onto my back)!
160x2@9 - PR double - again, I leaned forward on the 2nd rep
120x2@9 - convinced it was 110, and stunned at how heavy it felt, I looked at the bar and...it was 120
Tried a somewhat closer grip on bench tonight...gotta say it worked: I felt more "push" from the chest.
Close grip bench (thumb from smooth)
Kept these light, since tonight I have comp bench and then I'll have to get in the shirt tomorrow. .
160x1@7 - added belt
190x1@9 - heavier than I expected it to be - still, it was moving well, and form was better than last week
190x0 - bailed on this right off the floor, it would have been a 10
174x3@9 - PR triple!
firstname.lastname@example.org - crisp set
COMP BENCH - with calls
email@example.com - middle finger on ring
125x1@9 - index on ring
firstname.lastname@example.org - middle on ring, it feels stronger - PR
Well, the outlook is very positive: PR aside, I was feeling dizzy from the deadlifts, and my elbows and "pushing system" were still processing all the benchin' I'd done the day before, so...yay!
70x4 - stopped here, as the bar placing was hurting my right shoulder - switched to high bar, close stance, uber deep back squats, and kept 'em light
Never bench after you deadlift. Destroying your upper back and then expecting a good bench is silly. There is a reason why deads follow bench in competition. That said, a nice bench PR after deadlifting should be very encouraging. Also, you're not very tall are you? You have a very wide bench grip. Great for a shirted bench, in my opinion, not great for raw bench. I'm probably quite a bit wider than you and my hands are fully inside the rings. I moved 'em in a whole hand width for close-grips the other day and i swear, it felt stronger....
Yep...a bench PR after a serious deadlift session is really nice, and I'm fully aware of it.
I'm quite short, yes, and it is actually the bench grip width comments on your log that prompted me to try and narrow it down a bit.
I'll keep working on it: the only reason I didn't stick to a "ring finger on ring" grip yesterday is that, if I have sore elbows, as I had yesterday, the descent with a narrower grip is so much harder.
Due to some obligations I have today and tomorrow, yesterday I trained for the 3rd day in a row.
BENCH - shirted
130x2 - shirt on from here (my friend Vlad' SuperKatana 42)
170x1@8 - to a 3cm board - this flew to lockout
180 - no lift: got it down to low on the belly, no leverage to press it up
190x1@10 - PR - this took everything I had to grind it out...raised my butt off the bench, but still, I'll count it as a gym lift
160x3@9 - brought 'em down to about 3cm off the chest
Next week, I'll have to fight and touch with 180 - and 170 would be way better still: I need a semi-safe opener for the meet.
SQUAT with belt and wraps
140x2@8 - added belt
160x2@8 - loose wraps
email@example.com - tight wraps from here
190x2@9 - PR
firstname.lastname@example.org - best form of the bunch
INCLINE BENCH - pinky on ring
90x4@11 - failed the last rep - WTF????
Well, yes...the meet's on June 14th.
DEADLIFT against minis
BENCH to 12cm board
100x2 - board from here
160x1@10 - no focus
140x2@9 - done
Snatch grip SLDL
DB front raises
Mah: I was feeling tired and distracted, focus was the main issue.
155x1 - added belt
180x1@(9) - easy enough, but a No Lift: rushed the set up, dive bombed and came out of the hole with my hips firts; chest caved in and the guy spotting me kept me in balance
160x1@8 - here's where I decided that I wasn't going away without a 180kg squat
190x1@9 - 15 kg PR - best squat I've ever done - I'm very positive 200 would have been there, but I decided to call it since I was feeling a small twinge in my left lower hamstring
Solid, solid squats: medium to close stance, close grip, somewhat low bar placing...killing it!
COMP BENCH (all done with 1 or 2 fingers inside the rings) - pretty long pauses
email@example.com - repetead the weight cause I was taking a long time between sets, since I was still squatting while doing these
115x2@9 - tried the closer grip here
As I expected, bench wasn't at his strongest tonight.
CLOSE GRIP to 12cm board (grip set at "thumb from smooth")
Very good session!
Nice work with the RTS training millul. Keep up the good work. Goodluck for the fast approaching meet!
Best Raw Lifts
Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)
Heading to the IPF Raw World Champs Suzdal, Russia, 2013
You go and kill it in Suzdal, ok? Cheers, mate!
solid session there Rock and great job with the PR... well done!
Age: 41 - Height: 5'10" - Weight: 192lb (NOT LEAN! (but maybe finally getting a little bit leaner?))
Squat: 180kg (396lb) x 2
Front Squat: 100kg (220lb) 5 x 5
Zercher Squat: 140kg (308lbs) x 1
Bench Press: 110kg (242lb) x 1
Deadlift: 220kg (484lb) x 1
SLDL: 170kg (374lb) x 1
Shirted bench - SK42
135x3 - shirt on from here
155x2 - 5 cm from chest
170x1 - no touch
170x1 - 3cm from chest - no touch
170x1 - touched, finally - descent was @way to much, press was @8
180x0 - aborted on the way down, misgrooved this big time
170x0 - same
Called it quits here. I should've gone for 180 right after the 1st 170 set and then scaled down to the prescribed doubles, but I was determined to touch with the lowest possible weight.
Left elbow was aching pretty bad (since putting the shirt on, I don't know why?) and a couple of asymmetrical handoffs made my left shoulder a bit iffy as well. Sooooo nice to have such a session 9 days out...!
Had the hardest time setting up: we really need a new bench, with lower hooks, if I want to avoid sh*tting the bed or getting injured.
firstname.lastname@example.org - added belt
email@example.com - not an all out max, but this still didn't move well enough
D24x7 - stopped here, 'cause it was getting on both the elbow and the shoulder
2ct pause squats
100x5@8 - decided to cut it here, as I was very frustrated, and I was also feeling hit pretty hard by the sum of shirted work and heavy DL.
2ct pause squat
130x4@9 - was hoping to get up to 140 to beat a pr, but it didn't happen
110x4 - totally lost tightness on the 5th, and this it didn't do much more than budge off the pins
a couple of light sets...here I completely lost focus, so decided to cut it short.
Gott get my sh*t together, as I've had one too many lacklustre session! (going out with friends on a thursday night doesn't help, either...) .
Due to a very intense weekend, my CNS was on a leave for this session...
Also, this is a very strange week: no training on monday, competition on friday (hope the CNS shows up)...this all makes up for an awkward situation.
120x2@7 - added Ram
140x1@7 - added belt
firstname.lastname@example.org (las set was slow descent+pause in the hole)
Machine rows - 2x10
DB curls - 3x12
Kennelly triceps ext - 3x12
Abs - 2x12
Had troubles accessing the forum for the last few days...seems over now?
Anyway...here's my last 2 weeks worth of training:
Shirted bench only competition.
Bombed out, due to insufficient experience with the SuperKatana 42 I used.
130x2 - shirt on
165x1 - almost touched
1st attempt - 175 - very hard and awkward descent, pressed it toward the face..TG for safeties and spotters!
2nd attempt - 182.5 - got it down too low on my belly, I didn't even try to press it up
3rd attempt - 185 - brought it down on an almost good point, pressed it up but stalled 2/3 on the way up - while fighting with the weight I misgrooved it and had it taken
Oh well...this reifnorces the message that you need TIME in gear to master it: I had only used this shirt 3 times before the competition, and it's not nearly enough to learn how to use it properly.
Got into the gym, mainly to help my friend Vlad with his mock meet, and I also got some training in
BENCH - Hands inside the rings - up to 105x3@9
SQUAT - up to email@example.com...meh
DEADLIFT with Oly shoes - up to 140x3x2@8
DB flies 12x2
Front delt raises 10x2
Side delt raises 10x2
Just moving around a bit
Bench - hands inside rings - up to 90x6x2
Ab wheel x10x2
Abs - hanging leg raises - x10x2
20 min walk uphill on treadmill
firstname.lastname@example.org - added belt
Pretty decent squatting...
Romanian deadlift - tryin' to keep 'em as strict as possible - no feeling with this movement...!
A bit of extra legs work:
Front squat - 60x6
Leg extensions - 25/30x12x4
19/06/2013 - nice GPP session!
Hanging leg raises
Uphill walk on treadmill - 20 mins
Foam rolling - OMG, I SO needed this...!
BENCH - to try and get ready for the bench only comp I have on sunday
email@example.com - I'd hoped for this to feel lighter (last WU set) but whatever...
170x1@8 - added belt from here
2ct PAUSE SQUAT
firstname.lastname@example.org - this was heavy...!
A bit of stretching and foam rolling
Today I competed in a TnG bench only meet held at my gym...
118 - good
124 - got it
130 - competition PR - slow but good - I pretty much paused this before pressing it...!
Even if I wasn't feeling good (very "spaced out" and sleepy) and i hate lifting in the morning, I managed to get a decent performance in...not bad!
Next training cycle starts on tuesday.