nice work rock!
Good work mate. Glad your healing up health wise too. Play it safe
Off the plane at 6.45pm, in the gym at 7.30...
With this session, I start a cycle drawn up by my training mate, based on the programs written by Askold Surovetsky, a less reknown Russian coach who has trained a lot of strong bastards and won some IPF masters championships himself...we will see what this turns out to!
114x1 - I haven't pressed this much raw in quite a while, I'm still good for at least 120
94x4x3 - 3 to 4 secs pause - these were friggin' hard
Board press - each board is 2.8mm thick
120x2x3 - 3b on 1st rep and 2b on 2nd rep for each set
130x6x4 - belt
A good session!
My squats from the Oct 27th comp: as you can see, the last attempt was red lighted for depth, jut by a few mm possibly...I will get back on the platform and get white lights on way heavier squats, so no worries here!
Jay: exactly! And I also like how it hits different parts of the lift in the same session (full ROM/long pauses/boards)!
you've got great technique rock, like those squats alot even if you have got that nasty gear on! (joking of course).
that was a very very close call, but you popped that up lovely. Could have sunk that an extra inch or two I think and still come up just as fast!
as for the routine. yes, sounds a tad sheiko-ish to me!
I only lack strength!!! Yeah, i could have definitely gone a bit lower, but I was sure I'd hit depth. Next time, with a lot more weight.
134x5 - belt
150x4 - add loose wraps
170x3 - add Trx, straps down
190x1x2 - tighter wrapping, solid form
140x5 - no wraps
140x7x2 - loose wraps
Abs - standing, with Avg band
120x2 - add F6, to 4b (each is 28mm thick as always!)
140x2 - to 2b
140x2 - to chest (1st was at about 1b)
150x1 - to chest
160x2 - to 4b
160x2x2 - to 3b
120x3x2 - off goes the shirt, put on the Ram
120x2x2 - long pauses
DB standing presses
DB OH extensions - slow eccentric
Cheers for the vid bro! That 3rd must have been close on depth, hard to tell from that angle but looked close. Definitely looks like it would've come up even with more depth as JLS said.
Training looking solid bro. Keep it up. Crazy volume on all those upper body movements.
P.s. Don't know if you watch any rugby but over the weekend the All Blacks beat Italy 42-10 - had to let you know lol
Thanks Hayden....ahahah yes yes I know that, 42-10 isn't even THAT bad!
We always loose it the last 20-15 minutes of a game, it's unnerving: we've had this issue for at least the last 10 years.
Next saturday we'll play against Australia here in Florence, I went to see the same match plaied in 2010, not sure I'll go this time.
The difference is in the attitude: after the game, our players went on to have a shower and enjoy the 3rd time, Austrlian whi didn't get field time got out on the field for their evening session...!
Used to play even if I don't have the size to be very good, I was fairly thecnical, and it was a lot of fun!
Also, expect even more upper body assistance volume: I need size up here, and a lot of it: I have 6 kilos to the class limit, and I also have quite a wide BF margin, so I'll try to make up for all of this.
I've already started asking for guidance to a couple of very good BB trainers I know, they're very good at what they do and I'll exploit their expertise.
120*3*2 - add Ram
100*3*2 - 5 count pause
Deadlift - 3" deficit, oly shoes
120*4*3 - belt from here
120*8 - PR
CSR with 2 secs hold
X body curls
nice work rock! like the look of those deficits in OLY shoes. Whats the main thinking behind it? blow up/engage those quads and speed/power off the floor!?
...another strong bastard!
Jay, the plan was to do regular DLs, 4x4 @ 140 kg, then my training mate Massimiliano came up with the deficit DL idea. Due to the huge difference in total, I'm not allowed to question his training decisions, so I got the job done...I could have gone to 10 on the last set.
Grande Beppe! Questo Ť un allevamento di bovini!!!
Awesome to hear you played union bro!! Deficits are good
I was the little bastard that runs fast.and hits hard...I also had a pretty decent pass.
120*6*3 - added belt
120*10 - PR - this was pretty gut busting, especially since glutes and low back were fatigued from yesterday's DLs
110*3*2 - volume PR, never tripled 110kg more than once before
90*3*3 - loooooooong pauses, around 5 secs
Db front raises
Cable tric ext
Hanging leg raises
haha I like that alot. Listen to the boss!
early PR's... good signs!
We shall see....!
2 PRs in a day, not bad.
(heh... couldn't resist...)
You must be happy huh? With all the happy IPF news ov late. Relaxing the belly-bench rule (bad idea in my opinion), and the IOC meeting. I've reversed my opinion and now i'd like to see powerlifting in the Olympics. After watching some ov what passes for a "sport" in the last Olympics... powerlifting might as well. But if its geared then i'm utterly done with them. That would be a colossal loss. This is the time to really bring back integrity to the sport... fuck i hope they dont drop the ball this time. I'm still pissed about the knee-sleeves bullshit...
I will when the time will come, don't worry Tovarisc J.
I had no idea of the belly bench rule relaxation...not good.
PL in the Olympics would be GREAT, raw or single ply I personally wouldn't mind (with a slant towards Raw, of course...to unleash the beastiness that would ensue in just a couple Olympic cycles)
I'm one of the few that think that powerlifting is not an Olympic sport.
If powerlifting (or maybe the IPF) will one day land in the Olympic week, let's forget about national cup, national championship, small town meet and so on. And get ready for try the next Nike bench shirt! Or maybe Adidas...
130x5 - add belt
170x2 - add TRX straps down
190x1 - 5 secs hold at lockout
130x10 - PR
40x15 - lats are DONE
Hanging leg riases
DLs felt very good!
125*1 - ram
145*2 - 3b
155*2 - 3b
165*2 - 2b
175*2 - 2b - pr
155*8 - 2b - pr
As usual, boards are 28mm thick
Face pulls with rope
OH tricep ext
D18*20 - pr