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Thread: Mission 2013 - 300kg Deadlift

  1. #601
    THE 800 QUEST NickAus's Avatar
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    Not sure if people know your size but man you are strong for your weight!!!!!

    Not saying your small just that your not a big stocky guy and you are moving big weights bro.

    A lot of the numbers you see in here like big squats are in gear, your raw numbers are right up there.

    Keep at it HJP!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #602
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Thanks Mac, Coke, Brian C & Nick.

    Brian I will ensure I try out those tips mate. Appreciate that input!

    Nick I am a little more stocky than I was haha sitting around/just under 90kg (198lbs) at present.

    Friday 15th March

    Bench Lockout Day


    Shoulder raises to warm up (front, side & rear)

    Bench Press
    Bar x 10
    60kg x 5 - 2 sets
    100kg x 3
    To 2 Board
    Work Sets
    130kg (286lbs) x 5 - 3 sets @9, 9, 9.5
    To Chest - 2sec Pause on Chest
    Work Sets
    100kg (220lbs) x 5 - 3 sets @9, 9, 9.5

    Skull Crushers
    40kg (88lbs) x 8 - 3 sets, all @9

    Super set:
    Pendlay Rows
    80kg x 8 - 3 sets
    Wide Grip Pull Ups
    BW x 5, x 4, x 4

    Then did some rotator cuff work to finish.


    On Saturday I was away but managed to find a decent hill an did 15 hill sprints. Three sets of five.
    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

  3. #603
    Powerlifter/Strongman J L S's Avatar
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    you still shift some awesome weights at 198 , dont sell yourself short haha.

    still getting these hill sprints in I see! noticed any difference in conditioning/recovery as of late?
    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/

  4. #604
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Yeah I do feel like I am ready to go between sets a bit quicker than my training partner which is good. Not feeling as stuffed during sessions as I have previously. I think they are valuable. Would like to get some jumps in at some stage 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

  5. #605
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Monday 18th March

    Heavy/Technique Squat & Deads


    Squats
    60kg x 5
    100kg x 3
    150kg x 2 - 2 sets
    200kg x 1 - add belt
    Work Sets
    220kg (484lbs) x 1 - 2 sets, both @8.5
    225kg (495lbs) x 1 - 2 sets, both @9

    Deadlifts
    150kg x 2 - 2 sets
    200kg x 1
    230kg x 1 - add belt
    Work Sets
    250kg (550lbs) x 1 - 3 sets @9, 9, 9.5

    Ab Circuit:
    Band Crunches
    x 30 - 2 sets
    Leg Lowers
    x 15, x 20
    Ab Wheel
    +5kg x 10
    +15kg x 6

    Notes/Thoughts:
    So have decided upon the structure for the next wee while...

    Mondays will be focused on lifting at the 90%+ mark - honing technique on the squats and Deads. Focussing on improving form/efficiency of the lift at these weights and not about pushing to failure. If a weight gets a 9.5 or above RPE its too heavy.

    Tuesday will be similar to what it was except maybe I will chuck in some 8-10 rep squats near the end of the current work for fun/growth. So still bench, close grip, military's an upper back.

    Thursday will be the squat/deadlift accessory day an will be focussed on building muscle groups/improving weak parts of the squat and deadlift movements. And of course finished with some Ab work.

    Friday will continue to be a bench lockout/tricep focussed day and as with all my bench days finished with upper back work.

    Exciting times ahead. It's a new structure but I think it will work quite well. Will be a good run into regionals.

    Oh here's the video of today too:
    Video


    Need to get a bit more upright in the chest on my squats (I.e. lead with the chest out of the hole). Get tighter all round at the start of the deadlift but especially upper & mid back. Also ensure I lock out. Looks like my knees were breaking at the top.

    Anyway enough rambling from me...
    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

  6. #606
    Senior Member GazzyG's Avatar
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    225kg squats and 250kg deads in a single session? Beastly.

    You rated them at a 9, but on the video they all looked smooth and easy, 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

  7. #607
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Yeah Gaz I think I still rate my RPE's too high. Still learning how to rate them, especially on the squat an dead. I think your right though I need to back myself a bit more an not sell myself too short by overrating the RPE. Aim of the session was still achieved though!
    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. #608
    Moderator Brian Hopper's Avatar
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    Cool to see you've decided on squatting and pulling in the same session. I'm sure you'll like it. Nice work bro, looked strong in the video.
    My Training Log
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    *************************
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    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

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  9. #609
    Senior Member tom183's Avatar
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    Nice work, man. How do you add weight to your ab wheel sets? Weighted vest?

  10. #610
    Powerlifter/Strongman J L S's Avatar
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    set two looked the best to me on squats, deads are just as strong as ever
    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/

  11. #611
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Thanks Brian, was good yesterday, quite enjoyed it! Also means the Deadlifts get practiced after squats which is how it happens in a meet. Makes sense really.

    Tom I just get my training partner to place the weight in the centre of my upper back. Makes you have to focus even harder to keep the body level etc too so it doesn't move.

    Agreed JLS! That set definitely looked the best.

    Tuesday 19th March

    Bench Press Day


    Bench Press
    Bar x 10
    60kg x 5 - 2 sets
    100kg x 2 - 2 sets, added WW
    120kg x 2
    Work Sets
    135kg (297lbs) x 1 - 3 sets all @9
    125kg (275lbs) x 5 @9

    Close Grip Bench Press
    110kg (242lbs) x 5 - 2 sets @9, 9.5
    105kg (231lbs) x 5 @9

    Military Press
    Bar x 10
    60kg (132lbs) x 5 - 3 sets

    Super Set:
    Pendlay Rows
    90kg x 8 - 3 sets
    Wide Grip Pull Ups
    x 5, x 5, x 4

    Notes/Thoughts:
    Good day at the office. The 135kg singles felt smooth, just focussing on technique an getting set up well. All accessory an stuff was good. Slowly increasing the weights/reps on exercises. Feeling stronger.

    As an aside, after the first set at 135kg the drug testers turned up on my doorstep. Just carried on training as normal while they watched and gave them the sample after the session. They always seem to turn up just after I've gone for a pee!

    Tomorrow off then squat/dead accessory on Thursday.
    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

  12. #612
    Become Unbreakable Mark!'s Avatar
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    Dude you've exploded, that's hard work and dedication paying off brother. Bad ass. I'm proud of you and can't wait to see the numbers you hit in the future. Awesome shit man.
    "Light Weight"

    260's by May

  13. #613
    Powerlifter/Strongman J L S's Avatar
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    nice benching hayden, I cant believe how these dudes just turn up at your door step haha, anybody would think they are gunning for you. Only one of the lads at our gym has been tested and ironically it was his first one in 15 years not so long back. Out of about 11 of us, just one tested. You guys must have a strong well funded anti doping unit over there.

    I say it shows you are doing something right though!
    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/

  14. #614
    WBB Team Captain Coke's Avatar
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    Great lifting as usual, major props all around!

  15. #615
    Senior Member tom183's Avatar
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    Strong on the CGBP there, man.

  16. #616
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers Mark, JLS, Coke & Tom! Yeah JLS New Zealand has one of the better testing programs (the powerlfting fed doesn't have to put in extra too I believe it's all government funded?) from what I have heard a.

    Thursday 21st March

    Squat/Dead Accessory Day


    Deadlifts
    60kg x 10
    100kg x 5, x 2
    Work Sets - with 2 count pause at knee then locking out
    150kg (330lbs) x 5 @8.5
    160kg (352lbs) x 5 - 2 sets @8.5, 9

    Squats - with 2 count pause
    150kg (330lbs) x 5 - 2 sets both @9
    160kg (352lbs) x 5 @9.5

    Snatch Grip Deadlifts
    150kg (330lbs) x 5 - 3 sets @9, 9.5, 9.5

    Notes/Thoughts:
    Good accessory session. Quick session today too. Didn't have much time. All done in like 35 minutes.
    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. #617
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Friday 22nd March

    Bench Lockout Day


    Bench Press
    Bar x lots + light shoulder raises
    60kg x 5 - 2 sets
    100kg x 3
    To 2-Board
    130kg x 3
    To 3-Board
    150kg (330lbs) x 3 @9
    155kg (341lbs) x 2 @9
    160kg (352lbs) x 2 @9.5
    To Chest - With 2 count Pause
    110kg (242lbs) x 4 @9
    115kg (253lbs) x 3 - 2 sets both @9.5
    With Comp Pause & Calls
    130kg (286lbs) x 1 @9

    Skull Crushers
    40kg x 8
    45kg x 6 - 2 sets

    Super-Set:
    Pendlay Rows
    90kg x 8 - 2 sets
    Wide Grip Pull Ups
    BW x 5, x 3
    Ab Wheel
    BW x 10 - 2 sets

    Notes/Thoughts:
    Good day. Trying to step the intensity up during the bench days an really get focused an zoned in. To not treat it lightly, but rather get excited an amped up an into it. Worked well. Excited to bench next week now too.

    Had a fundraising BBQ today (Saturday) which went well. Another $600 towards the Worlds. Another one in two weeks also so should be good - keep the fundraising ball rolling.

    Watching the Aussie Raw nats an pacific invitational live stream. Getting me amped up for regional's! Only just over a month to go. Plenty of work to be done though
    Last edited by HJP; 03-23-2013 at 05:06 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

  18. #618
    Senior Member GazzyG's Avatar
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    Great work with the bench day, plenty of work done! Congrats on the continued progress towards Russia, too!
    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

  19. #619
    Moderator Brian Hopper's Avatar
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    Alot of volume on the lockout work, good job!!! Also, Congrats on the fundraiser!!!
    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

  20. #620
    WBB Team Captain Coke's Avatar
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    Like clockwork bro, good deal on the fundraising.

  21. #621
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers Gazz, Brian & Coke. The fundraising is a lot of work but every dollar we raise will help lower the personal cost to us so have to keep trucking with it as much as possible - it's definitely worth it!!

    Sunday 24th March

    Heavy Singles Squat + Deadlift Day


    Squats
    60kg x 5
    100kg x 3
    150kg x 2
    180kg x 2
    200kg x 1 - add WW
    215kg x 2 - add belt
    Work Sets
    230kg (506lbs) x 1 @9
    235kg (517lbs) x 1 - 2 sets @9, 9.5

    Deadlifts
    150kg x 3
    200kg x 2
    230kg x 2 - add belt
    Work Sets
    260kg (572lbs) x 1 @9
    265kg (583lbs) x 1 @10 - bad set up. Rushed it and didn't move shoulders back over top of bar. Video footage was stuffed though so its not in today's video.

    Ab Circuit:
    Band Crunches
    x 30 - 2 sets
    Leg Lowers
    x 15, x 20
    Ab Wheel
    15kg x 6, x 8

    Video:
    Video


    Notes/Thoughts:
    I am enjoying this day. Going heavy allows me to see technique flaws an doing singles gives the chance to try work on making set up etc a routine.

    Need to focus hard on not letting the bar move forward (chest falling) as I am descending into the hole of the squat.

    On the Deads I need to really get tighter in the upper back at the bottom an not allow my shoulders to move forward in front of the bar. If I can start the lift better technically I will finish better at the lockout.
    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

  22. #622
    Senior Member GazzyG's Avatar
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    Strong work again, bud. And your deadlifts always FLY from the floor.
    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

  23. #623
    WBB Team Captain Coke's Avatar
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    Wow, completely making it happen!!

  24. #624
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Thanks Gaz & Coke!!

    Monday 25th March

    Bench Press Day


    Bench Press
    60kg x 5 - 2 sets + shoulder raises
    100kg x 2 - 2 sets, add WW
    130kg x 1 - 2 sets
    Work Sets
    140kg (308lbs) x 1 - 3 sets @9, 9, 10
    130kg (286lbs) x 3 @10 - ugly!

    Close Grip Bench Press
    110kg (242lbs) x 4 @9.5 - wow felt heavy
    100kg (220lbs) x 5 @9.5

    BB Front Raise
    20kg x 12 - 3 sets

    Upper Back Super-Set:
    Pendlay Rows
    90kg x 8 - 3 sets
    Wide Grip Pull Ups
    x 5 - 3 sets

    Video:
    Video


    Notes/Thoughts:
    The 140's felt strong but the 130 triple felt tough. Still can't get four reps there! Dropped to the 110kg on the close grip but just nothing there today so after the second set I called it. Didn't want to aggregate the shoulder so did front raises instead of military's.

    A good day all in all. Happy with it.
    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

  25. #625
    Moderator Brian Hopper's Avatar
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    Nice work Hayden!!!
    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

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