Lay off the wine lol
Damn a 36 is small!! No wonder it took so long to get in.
Well, I'm an Italian living in Italy, what am I supposed to do???
On saturday I also did 3 sets of 10 kneeling cable crunches.
Hanging knee raises 12x3
120x2 - belt from here
150x2 - red devil wraps from here
160x2 - cake
BENCH - trying a new "less arch" set up - med grip
Romanian DL off 6" blocks
I also put the centurion on once again: it went up way easier, I'll try to use it on wednesday's deadlifts
Hanging knees raises x12x3
Bar GM x10x3
BENCH (1 board is just over 1")
120x3 - SuperKatana 42 from here - 4b
130x3 - 2b
140x2 - 1b - PR I think
150x1 - to chest - way hard
130x2x2 - 2b
Ooook...this shirt is too big, providing no pop off the chest. Next week I'll try my old F6.
Bench plan is gonna change, too: going to get in the shirt every week from now on, and do a 2nd volume/assistance session. I need A LOT of triceps strength.
Rope push donws
EZ bar curls
3 shitty sessions in a row: perfect!
It boils down to my CNS being not used to gear yet, and to the Centurion being friggin' impossible to use.
21/09 - Deadlifts with centurion
Did 170x1, then 170x1x4 off blocks - the suit made it pretty much impossible to grab the bar and get in a proper starting position, even with straps down.
22/09 - Raw squat up to 140x2, bench up to 90x3 (incredibly weak)
23/09 - Geared squat (not the smartest thing ever, but there would have been nobody to help with this neither Monday nor Tuesday)
Centurion: up to 200x2, NOT able to go down (barely a quarter squat)
TRX: 180x1, heavy as shit - just shot by the Centurion, that F**ker hurts even when standing.
Bottom line: gotta man up.
Last edited by Rock1984; 09-24-2012 at 02:14 AM.
Back at it!
Abs + GMs
110x5 - belt from here
SLDL off a step
PRESS (clean on 1st rep)
DB overhead extensions
Squat lift off and hold: 250x5 secs - this didn't even felt that heavy, most weight I've ever put on my back
All in all, pretty satisfied
Logging this session today cause I was off to Terni to attend my training mate's wedding: fun and food!
104x1 - bah
CLOSE GRIP INCLINE
DEADLIFT - classic, oly shoes
SNATCH high pulls
BENCH - geared
120x3 - F6 shirt - 3b on 1st, 2b on 2nd and 3rd (boards are about 1")
140x2 - 2b on 1st, 1 b on 2nd
150x1 - to chest, not good
140x1x2 - last one was the best
140x1 - Katana shirt - 3b - not even halfway down
150x2 - 3b on 1st, 2b on 2nd
160x1 - 1b - hard as fuck
160x0 - to chest - not able to go down
170x0 - got it down and kept it there...
160x0x2 - trying to touch, but to no avail
Ok, at this point I think I'll just go with the F6: I need A LOT more strength to handle the weights imposed by the Katana
CLOSE GRIP BENCH
Rows - pause at chest
Band facepulls x12x3
Contrast shower - 3 rounds
I need more focus and aggression under the bar, f##k me: especially on geared bench, I wuss out, make the descent too slow thus creating the worst possible environment for a powerful press.
Gotta sort this out fast.
Did you have cannolis at the wedding? I love those things.
I would say something more productive, but you are talking geared lifting and I don't even use a belt. So listen to some Behemoth when you bench...
No, no cannoli: they're tipical of Sicily, so another part of the country (waiting for a Sicilian friend of mine to bring some KILLER cannoli up from Catania early next week)
Thanks anyways, Behemoth would probably do the trick...!
Sounds tough lately on the squats with the suits bro. 250 is a heavy unrack
Tonight I'll find out where I am at with them, def going with the TRX: if I get my descent right, I think I can get a pretty good squat in it.
looking good rock, gotta get these new additions broken in though by the sounds of it.
Thanks JLS! I'm still pretty new to the gear game, but I'll get the hang of it.
130x1 - belt from here
160x1 - add TRX straps down
190x1 - add Titanium wraps and straps up - smokeshow
220x1 - +10 kg PR - this wasn't easy, mostly because wraps were a bit too tight: I need a faster descent to explode back up; I got a bit stuck halfway up, but I wrestled the weight and won, and that is very good
SUMO DL (Trx)
100x2 - straps down
140x1 - add belt
200x1x2 - straps up - 2nd one was a bit rugged, since I only rested 10 secs between the 2 singles
SUMO DL raw
Static hold chins (getting in the "chest to bar" position and keeping it)
1x12 secs (I actualy think my 2count" is way slower, but I'll call them "seconds2 nonetheless)
SQUAT flat shoes
Contrast shower - 3 rounds
Two of my training mates use gear.
One is pretty strong (280-165-260 single ply at 80kg BW), the other one is a youngster who will become an ox if he keeps on working hard.
I'm always trying to get as much advice as i can..even to much at times, I'd say.
And, I'm constantly torn between raw and geared: since I'm no genetic freak, this lack of will is holding me back, but I like both worlds.
Last session before a 4 days stop (I'll be away with no time to train)
SQUAT - just to get the wheels moving
120x3 - belt from here
CLOSE GRIP BENCH to 3boards - 3cm from smooth
PRESS - clean on 1st rep
As expected, no power at all...we'll see where I am on Tuesday!
Back from the trip.
Looking forward to getting under the bar tomorrow.
120x3 - added F6 shirt - 1st to 3bd, 2nd to 2bd, 3rd to 1bd
140x1 - to chest
150x1x3 - 3rd one was the best, widest grip of the 3 sets (IOR)
Ok, at least I know I can put a bench attempt in! On the next cycles I'll have to focus on speed off the chest and heavy board work: 150 weren't light (nor limit, though)
Close grip to 2b - 1" from smooth
Standing DB extensions
Rows (pause at chest)
Neutral grip chins
Contrast shower - 3 rounds
As of now, I have the exact same competition in both divisions: here in Italy, almost everybody does both, or there are very smilar # of lifters in both divisions.
Gear is getting fun, but I know I will get back to raw lifting eventually (and never abandon it altogether...even Louie says that "you get strong out of gear"
Not enough sleep=weak night
80x5 - forget it, not happening tonight
PUSH PRESS - clean on 1st rep
50x12 - PR
DiZenzo Rows (belly pulldowns)
DEADLIFT - 2" deficit
150x2x3 - belt
Behind head DB exthensions
Funny you've still got so much gear going on over there. The second raw was recognized here the comps have all become HEAVILY raw oriented. Its not uncommon to find 50-lifter competitions with less than 5 geared lifters. There have been some already that size or larger with only 1 or 2 geared lifters. These are not raw only competitions either... they are open to both, but it was very quickly clear what people preferred. Even many world-class geared lifters dropped that shit the second they had a choice. MY girlfriend is a many time IPF World champion (in gear) and she now will not compete in it at all. In fact, she'd rather lose badly at a raw world competition that is open (shes a master lifter) than win gold at a geared world competition.
Well, on this topic you and Louie are saying the same thing, so no need to disagree here!
Here in Europe, single ply seems to be doing pretty well still.
I think I'll never love it, and eventually get outta it, but I do admit a sharp, geared squat max or shirted bench is a very intense rush.