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Thread: Mission 2013 - 300kg Deadlift

  1. #501
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Haha thanks Coke! Want to get far better still yet mate

    Saturday 9th Feb 2013

    Conditioning Day


    Went down to the athletics track where there's a decent hill an did two sets of five hill sprints of probably about 30m each sprint. Just had a walk back down the hill recovery between reps an walked a lap between the sets of five. Pretty tough on the last reps of each set but kept pushing hard.

    Main objective with the conditioning days is to increase my ability to recover between sets during training so I can get more work in on training days. Will hopefully get three sets of five on these next Saturday.
    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

  2. #502
    THE 800 QUEST NickAus's Avatar
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    That sounds awesome!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #503
    Moderator Brian Hopper's Avatar
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    I've been thinking about adding in a conditioning day, but I think I'll add in some prowler/sled work after my workouts instead. I was going to build a sled, but I'm thinking about just buying the dog sled from Rouge fitness. I just don't have the time to build anything right now. Anyways, good job on your conditioning work.
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  4. #504
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    Hill sprints? Thats hardcore right there.
    2000 or bust

  5. #505
    Senior Member GazzyG's Avatar
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    Great work with the hill sprints, bud!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #506
    JERSEY IRON Brian C's Avatar
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    Solid work buddy. Conditioning looks killer
    JERSEY IRON POWERLIFTING
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    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  7. #507
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers Nick, Stump, Gaz & Brian C

    Brian H - Yeah If you have the ability to do it after training I think that makes sense really. Less impact on recovery between sessions but still the same training effect.

    So amped for this afternoons deadlifts!! Can't wait.

    This will likely be my outline for the next few weeks:

    Monday - Deads, Paused Squats, GM's & Ab's
    Tuesday - Bench, CG Bench, Military Press & Pull Ups
    Thursday - Squat, SLDL, Front Squats & Ab's
    Friday - 2 Board Press, Paused Bench, Skull Crushers & Pull Ups (or Rows)
    Saturday - Hill Sprints or other conditioning
    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. #508
    Powerlifter/Strongman J L S's Avatar
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    training is looking very solid H, liking the look of that squat day especially
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  9. #509
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers JLS, am really enjoying the training, is very challenging!

    Monday 11th Feb 2013

    RTS W2D1 - Deads Day


    Deadlifts
    60kg x 5 - 3 sets
    100kg x5
    150kg x 3 - 2 sets
    200kg x 1 - add belt
    220kg x 1
    Work Sets
    240kg (528lbs) x 3 - 2 sets both @10
    230kg (506lbs) x 3 @10 - very tough!

    Paused Squats - partner calling squat in hole (~1sec pause)
    100kg x 3
    130kg x 3
    Work Sets
    150kg (330lbs) x 5 - 3 sets @9, 9, 9.5

    Goodmornings
    100kg x 8 - 3 sets

    Ab Circuit:
    Band Crunches
    3 sets of 25
    Leg Lowers
    3 sets of 10
    Ab Wheel Roll Outs - paused at full extension
    3 sets - x 5, x 8, x 8

    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

  10. #510
    THE 800 QUEST NickAus's Avatar
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    Very nice!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #511
    Senior Member tom183's Avatar
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    Making 240 look easy, man.

  12. #512
    Moderator Brian Hopper's Avatar
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    Strong pulls!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  13. #513
    WBB Team Captain Coke's Avatar
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    Damn, way to grind it out!!

  14. #514
    Senior Member GazzyG's Avatar
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    Beastly deads, Hayden!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  15. #515
    fat submariner
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    solid pulling there Hayden!
    Age: 41 - Height: 5'10" - Weight: 197lb (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

    Mac's Journal

  16. #516
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers Nick, Tom, Brian, Coke, Gaz & Mac!!

    Tuesday 12th Feb 2013

    RTS W2D2 - Bench Day


    Bench Press
    Bar x 15
    60kg x 5
    100kg x 2
    110kg x 2
    Work Sets
    120kg (264lbs) x 5 - 2 sets @9.5, 10
    115kg (253lbs) x 5 @10

    Close Grip Bench Press
    Work Sets
    105kg (231lbs) x 5 - 3 sets @9, 9.5, 9.5
    100kg (220lbs) x 5 @10

    Military Press
    Bar x 8
    40kg x 5
    Work Sets
    50kg x 8
    52.5kg x 8, x 8, x 6

    Wide Grip Pull Ups
    BW x 8, x 8, x 8, x 6

    Pretty happy as bench is feeling good. I know the weight isn't that impressive but its the fact my form is being held a lot better under the bar and generally feeling much more confident in the movement. Good signs. 150kg (330lbs) and beyond will fall soon.
    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

  17. #517
    Senior Member GazzyG's Avatar
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    You're right, bud, huge benching on the horizon...
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  18. #518
    Senior Member tom183's Avatar
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    Strong work there, man. Liking the exercise selection.

  19. #519
    WBB Team Captain Coke's Avatar
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    Ace with all pressing sets mate.

  20. #520
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Thanks Coke, Tom & Gaz. I am really enjoying the variety at present also Tom! So good

    Friday 15th Feb 2013

    RTS W2D3 - Squat Day


    Everything got pushed back a day as the training partner had to do something special for valentines... No drama, just meant an extra day of rest before squats. And it went extremely well today...

    Squats
    60kg x 6, x 5, x 5
    100kg x 3
    150kg x 3
    200kg x 2 - add B & WW
    210kg x 1
    Work Sets
    220kg (484lbs) x 5 @9.5 - 5RM PR
    210kg (462lbs) x 5 - 2 sets both @9.5

    Sumo Deadlift - first time doing these in a very long time
    100kg x 4
    Work Sets
    150kg (330lbs) x 5 - 3 sets all @9

    Front Squats
    100kg x 8 - 3 sets

    Ab Circuit:
    Band Crunches
    2 sets of 25
    Leg Lowers
    x 10, x 12
    Ab Wheel Roll Outs - paused at full extension
    x 8, x 10

    Notes / Thoughts:
    Not too much to say except stoked with the squat! Was good to sumo dead, may permanently replace the SLDL with those.

    Will try get bench lockout an conditioning in tomorrow.

    Here's the video:
    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

  21. #521
    Moderator Brian Hopper's Avatar
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    Good job on the rep PR!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  22. #522
    fat submariner
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    strong 5RM PR Hayden!
    Age: 41 - Height: 5'10" - Weight: 197lb (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

    Mac's Journal

  23. #523
    JERSEY IRON Brian C's Avatar
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    Congrats Hayden! Nice squat PR. Killer pull sesh there too. You are really coming on strong bro.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  24. #524
    WBB Team Captain Coke's Avatar
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    On autopilot in a big way dude, making it look easy.

  25. #525
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers Brian, Mac, Brian C & Coke!! Appreciate it.


    Saturday 16th Feb 2013

    RTS W2D4 - Bench Lockout Day


    Morning session - yuck!

    Bench Press
    Bar x 10
    60kg x 5, x 5
    100kg x 1 - shoulder a bit sore
    To 2-Board
    130kg x 1 - still shoulder pain so decided to go to higher board
    Work Sets
    To 3-Board
    140kg (308lbs) x 5, x 5, x 4 - all @9.5

    Paused Bench - Competition Length Pause
    100kg (220lbs) x 5 - 2 sets @9.5. Shoulder didn't like the full ROM so called it there on these.

    Skull Crushers
    35kg x 8
    37.5kg x 8
    40kg x 8
    35kg x 8

    Chin Ups
    BW x 10, x 8, x 8

    Decent morning of training. Only thing that made it difficult was the shoulder being a bit sore. I will blame that on the early morning session and just see how it feels next week. Have been keeping the rotator work up maybe need to do that an hip stretches on the off days.

    Hopefully get hill sprints done a little bit later on too.
    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

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