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Thread: Mission 2013 - 300kg Deadlift

  1. #251
    WBB Team Captain Coke's Avatar
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    Humble beginnings with the lifting, interesting you started on the track field beforehand.

    The benching and all is solid guy.
    Last edited by Coke; 11-08-2012 at 08:43 PM.

  2. #252
    Goals (kg) 272.5/165/305 HJP's Avatar
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    No worries Rock!

    Cheers Tom, Brian & Coke. Yeah was a sprinter for quite a number of years!

    W7D4 Final Run into the O's

    Coan Phillipi %'s on Squats - Fri 9th Nov


    Squats

    60kg * 5
    100kg * 3
    140kg * 3
    180kg * 2 - added WW
    200kg * 1 - added B, smooth an easy
    Work Sets
    215kg (473lbs) * 3 @10 - felt good but need to sink a little deeper, see vid.
    180kg (396lbs) * 3 - 3 sets, all @9

    High Box Squats
    230kg (506lbs) * 2
    Walk Outs Only
    240kg (528lbs) - walk out an hold for 5s
    260kg (572lbs) - walk out an hold for 10s

    Notes / Thoughts:
    - The 3 reps at 215 felt pretty good. Only scheduled for 2 but knew the first was a tad high so went for a 3rd. Just cutting them a slight bit too high. Hitting parallel on the last two but need to get another half inch lower just to make it safe. Will nail it next week.

    Squat Video:
    Video
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  3. #253
    THE 800 QUEST NickAus's Avatar
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    Damn fine work!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #254
    JERSEY IRON Brian C's Avatar
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    First one a tad high, but the other 2 were at parallel. Great work bud.
    Last edited by Brian C; 11-09-2012 at 12:46 PM.
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  5. #255
    Senior Member tom183's Avatar
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    Yeah was a sprinter for quite a number of years!
    I'm surprised to hear that as well. Awesome squatting, mate.

  6. #256
    WBB Team Captain Coke's Avatar
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    Ace squats as usual, them are some killer walkouts.

  7. #257
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Thanks Nick, Brian, Tom and Coke - really need to make sure I nail depth over next few weeks. Got to make sure of it!

    Well I have purchased some of my own training equipment online. Nothing super fancy but enough to do the trick. Power cage rated to 365kg (803lbs), Olympic bar, a bench, 8 * 25kg plates, 2 * 15kg plates, 4 * 5kg plates, 2 * 2.5kg plates an 2 * 1.25kg plates. Enough to keep me going for a while. Will need more plates in the future but should keep me going for a while.

    So I spent this morning tidying up the garage an getting a space for it! Can't wait for it to arrive


    Have been wanting to get a home set up for a while. Just been getting sick of waiting for equipment and people at the gym that eye you up an walk around like they own the place. There are also good people at the gym but at my gym (a uni one) unfortunately they are outweighed by the frustrating ones. Will still have access to the other gym till the end of January though. Very excited!!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  8. #258
    THE 800 QUEST NickAus's Avatar
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    Home gym is my dream.......few more years till I have space.

    Good own you!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #259
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Yeah pretty stoked Nick!

    Sunday 11th Nov - First Drug Test

    Thought this was worth a write up!

    So was minding my own business at home late on a Sunday afternoon and there's a knock on the door. My wife answers it an I hear an unfamiliar voice so think its someone for her. Then she tells me its someone there for me. I walk to the door and see two people at the door wearing Drug Free Sport NZ jumpers an ID tags - only means one thing Out of Competition testing time!!

    So we made small talk for a while as I drunk back two bottles of fluid - a water an a Powerade, trying to make sure I didn't have a false start. After about an hour an a bit I'm busting to go so go to the loo and was no worries get the sample out, just a bit weird with someone watching you. Was very close to being too dilute, I'm glad it just made it in, doing that twice in one afternoon would have not been ideal lol.

    Very interesting (aka. strange) experience. All very formal an specific with checking all containers are sealed/clean etc. Glad to know the NZPF are testing!

    First drug test - check!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  10. #260
    WBB Team Captain Coke's Avatar
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    Damn, that's some serious drug testing being that they come to your door step, never heard of it before.

    There are way too many benefits for having a home gym, way to be getting yours started up.

  11. #261
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    Good on both the home gym and the drug test!

  12. #262
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Yeah coke it's fairly common WADA out of comp testing protocol to have 'No Advance Notice' tests! They can rock up to your home or training venue I think ay.

    Thanks Rock!!

    W8D1 Final Run into the O's

    Coan Phillipi Deads - Mon 12th Nov


    Deads
    - plate sizing issue, read notes...
    70kg * 5 - 2 sets
    120kg * 3
    150kg * 2
    200kg * 2 - added B
    230kg * 1 @9
    Work Set
    260kg (572lbs) * 1 @10 - ugly tough rep.
    Speed Sets
    190kg (418lbs) * 3 - 3 sets @8

    Power Shrugs - just used a manageable weight.
    160kg * 5 - 2 sets

    Pendlay Rows - somehow forgot about SLDL's
    90kg * 5 - 2 sets
    SS with 5 chins each set

    Good Mornings
    120kg * 5 - 2 sets

    Notes / Thoughts:
    - So today was the first day in the garage gym. Issue was the plates only measure about 40cm in diameter vs the competition dimensions of 45cm. This basically meant each rep was a deficit deadlift. Bar is also a bit thicker but that's not much of an issue.

    - I put some cardboard under the plates to try cancel it out but it got flattened pretty quick. Need to get a larger plate for the inside of the bar to make it the right height as the bar was a tad lower on the shins. Will try sort by next week, no worries just means today's reps were a little extra work - all good!

    - The single at 260kg was slow an tough an was meant to be a double but ill take the single today. Next week is a single at 267.5, I'm confident ill get it. For some reason today I also took another breath at the bottom, not my normal routine set up - may have got a bit excited as was going for 260.

    - Somehow also forgot to do the SLDL's an got half way through the rows before I realized this but flagged an decided we can just do it tomorrow.

    - Enough ranting from me. Heavy bench then SLDL's an some core/rep squats (maybe) tomorrow. Bring it on.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  13. #263
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Here's a few pics of the set garage set up:

    Packages arrived...


    Setting Up...


    Complete...


    Jono helping break the bar in...
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  14. #264
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Didn't really want to post this vid as its a disappointing lift but want to blitz it next week so here's how the 260 went:
    Video
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  15. #265
    Senior Member tom183's Avatar
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    Awesome stuff with the home gym, man. Looks like a nice solid cage.

  16. #266
    Powerlifter/Strongman J L S's Avatar
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    told you that deadlift would come back quick H! first drug test = you are doing something right haha! home gym looks sweet
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

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  17. #267
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Yeah the cage is solid Tom, we had some decent weight on the hooks today an it held up all good so looks like it was a good buy.

    Yeah JLS I must be doing something right. I assume they only test those who are improving or high up so must be progressing at least!

    Wow today was an unexpected but awesome heavy bench day with some token heavier squats thrown in too...

    W8D2 Final Run into the O's

    Gillingham Bench Heavy Day + Some Squats - Tues 13th Nov


    Bench

    Bar * 10
    70kg * 5 - 2 sets
    100kg * 2 - WW
    120kg (264lbs) * 1 - @8, smooth an easy
    Work Sets
    132.5kg (291lbs) * 1 @9.5 - paused (also no spotter to unrack)
    132.5kg (291lbs) * 1 @9.5- all calls (with spotter, recorded)
    Jono said to go for 140kg since I was feeling good and he said they looked good so I listened...
    140kg (308lbs) * 1 PB - 2 sets both @10. Big butt lift first set, sorted it a bit second set but still need to get feet further under to keep it down. See vid, I moved safety so I could get better view second set.
    Lighter Sets
    122.5kg (270lbs) * 3, * 2, * 3 @9,9.5,10 - second set of these weight got misloaded, noticed an stopped at 2.

    Squats
    70kg * 5
    120kg * 3
    150kg (330lbs) * 10 @9 - decided to go abit heavier as felt decent
    180kg (396lbs) * 3 @9
    200kg (440lbs) * 1 @8
    210kg (462lbs) * 1 @9 (on vid)

    Notes / Thoughts:
    - Have kind of said them as I have went so not too much to say here. Stoked with the PB but have to sort the butt lift. In saying that it has been getting better and feel I am getting very close to sorting it out. Stoked with the paused rep but know that it means nothing till game day, confidence boost for sure though

    Video
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  18. #268
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    Nice home set-up!

    And good pressing...but bring that chest up a bit! (read the bench set-up tips from Bob Youngs I posted a link to a few comments back)

  19. #269
    Moderator Brian Hopper's Avatar
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    Nice setup Hayden!!!
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  20. #270
    JERSEY IRON Brian C's Avatar
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    Congrats on the PR Hayden! Looking really good. For a flat footer, pushing out hard to the sides with your knees while driving through your toes usually helps to keep the butt down.
    Place looks awesome too, congrats on that!
    JERSEY IRON POWERLIFTING
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  21. #271
    WBB Team Captain Coke's Avatar
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    Quite envious and happy for you at the same time, lol - new home gym is off the chain.

    Great job with those lifts too!!

  22. #272
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by Rock1984 View Post
    Nice home set-up!

    And good pressing...but bring that chest up a bit! (read the bench set-up tips from Bob Youngs I posted a link to a few comments back)
    Cheers Rock! Went an reread that and applied some of that today. Cheers mate
    Quote Originally Posted by Brian Hopper View Post
    Nice setup Hayden!!!
    Thanks Brian, pretty pleased with it!
    Quote Originally Posted by Brian C View Post
    Congrats on the PR Hayden! Looking really good. For a flat footer, pushing out hard to the sides with your knees while driving through your toes usually helps to keep the butt down.
    Place looks awesome too, congrats on that!
    Thanks Brian, I played round with that tip an it helped today. Thanks man
    Quote Originally Posted by Coke View Post
    Quite envious and happy for you at the same time, lol - new home gym is off the chain.

    Great job with those lifts too!!
    Thanks Coke! Appreciate it bro.


    W8D3 Final Run into the O's

    Gillingham Light Bench Day - Thu 15th Nov


    Bench

    20kg * 10
    60kg * 5
    90kg * 3
    Work Sets
    105kg (231lbs) * 8 - 2 sets @9,9

    3 Board Press
    130kg (286lbs) * 3 @9
    140kg (308lbs) * 2 - 2 sets @9.5,10

    Reverse Band Press - pink bands choked from top of rack
    140kg (308lbs) * 2
    130kg (286lbs) * 2 - paused with calls
    120kg (264lbs) * 3 - wanted 5 but chest felt a little bit sore in a painful way so called it at 3. No major issue just stopping in case

    WG Pull Ups
    BW * 8 - 3 sets
    Last edited by HJP; 11-15-2012 at 12:01 AM.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  23. #273
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Side Note

    Just as an aside I weighed all my plates (an the bar - which was light unfortunately) on the calibrated scales from at work. Some plates were under weight some over weight.

    So I have marked all the plates an made a system of loading the plates. Basically putting Jono's heavy as 20kg's - about 22kg each - on first and then ensuring I put the heaviest of each kind on first. This is to ensure the weights are always a bit heavier than face value, but they even out a bit as the weight gets heavier. The total weight, including bar, I have is 317.55kg vs face value of 317.5kg.

    Just thought that was worth mentioning. A bit obsessive on my part but want to make sure I'm not short cutting myself at all.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  24. #274
    Powerlifter/Strongman J L S's Avatar
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    got plenty of time to still refine things H, wouldnt worry at all! good work man, looking strong and confident evidently!
    Check out my training:
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    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  25. #275
    Senior Member tom183's Avatar
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    A bit obsessive on my part but want to make sure I'm not short cutting myself at all.
    I'm the exact same, man, lol.

    Any plans to buy more equipment for the home gym?

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