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Thread: Mission 2013 - 300kg Deadlift

  1. #626
    Senior Member tom183's Avatar
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    Strong benching, man.

  2. #627
    WBB Team Captain Coke's Avatar
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    Got the bench raising by leaps and bounds these days.

  3. #628
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers Brian, Tom & Coke. Has been a bit of a crazy week but now enjoying the long weekend. Here's the rest of my sessions from this past week...

    Tuesday 26th March

    Extra Squat Workout


    Squats
    60kg x 6
    100kg x 3 - 2 sets
    Work Sets
    150kg (330lbs) x 10 @8
    160kg (352lbs) x 10 @9

    Ab Wheel
    BW x 15 - 3 sets

    ________________________________________________


    Thursday 28th March

    Bench Lockout Day


    Bench Press
    Bar x lots
    60kg x 5 - 2 sets
    100kg x 2
    To 3-Board
    130kg x 5
    150kg (330lbs) x 3, x 2, x 3 all @9.5
    To 2-Board
    150kg (330lbs) x 1 @9.5
    To Chest with 2ct pause
    105kg (231lbs) x 5 @9.5
    100kg (220lbs) x 5 @9.5

    Skull Crushers
    40kg x 8
    45kg x 6
    40kg x 10

    ________________________________________________

    Friday 29th March

    Squat/Dead Assist Day


    Squats
    60kg x 5 - 2 sets
    100kg x 3
    150kg x 3
    2ct Pause in the Hole
    160kg (352lbs) x 5 @8.5
    180kg (396lbs) x 5 @9
    200kg (440lbs) x 4 @9.5

    2ct Pause at Knee Deads
    180kg (396lbs) x 3 @8
    210kg (462lbs) x 3 - 2 sets both @9

    Snatch Grip Deads
    160kg (352lbs) x 5 - 2 sets both @9

    Here's the heaviest set from the paused squats...
    Video


    ________________________________________________

    From the week coming I will be working with Mike Tuchscherer in the lead up to worlds. It's pretty pricey but I have now paid off my home gym so its now or never, I am eager to learn from a expert like Mike T.

    I received my first program yesterday an will begin today. Each week he sends out a program for you and you train according to that an he will adjust it based on feedback an his thoughts.

    Am quite excited to see how it goes. Nice to have someone externally looking an an helping me to make progress.
    Last edited by HJP; 03-31-2013 at 02:50 PM.
    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

  4. #629
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Monday 1st April

    RTS Week 1 Day 1


    Scheduled Work:
    Squat w/belt - work up to x4 @9 - no drop sets
    Competition Bench work up to x4 @9 - no drop sets
    2ct Paused Bench work up to x3 @9 - no drop sets

    Squats
    60kg x 6, x 5
    100kg x 3
    150kg x 2
    200kg x 1 - 2 sets, belt & WW added
    Work Set
    220kg (484lbs) x 4 @9 - nailed the RPE perfectly here. Thought it may be a bit tough but Jono backed me for it an they were some of my smoothest reps at 220kg yet.

    Bench Press
    60kg x 5 - 2 sets
    100kg x 2 - add WW
    With Competition Pause
    Work Sets

    120kg (264lbs) x 4 @8.5
    122.5kg (269lbs) x 4 @9
    With 2ct Pause
    Work Sets

    105kg (231lbs) x 3 @8.5
    110kg (242lbs) x 3 @8 - WOW - pulling shoulder blades and elbows in together - lats felt like a spring!!
    115kg (253lbs) x 3 @9 - maybe slightly less than a 9 even but left it there.

    Videos to come.
    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. #630
    JERSEY IRON Brian C's Avatar
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    Interested to see how Mike Ts program works for you. Havent been a big fan of his methods but you cant argue his strength. Best of luck Hayden.
    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

  6. #631
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers Brian!

    Video


    Here's the video of the first day on my RTS program. The 2ct Paused Bench at the end is the set after getting the set up way better. Notice how much faster an smoother those reps are off the chest an throughout - probably was more a RPE of 8.5 than 9
    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

  7. #632
    THE 800 QUEST NickAus's Avatar
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    Looking real good!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #633
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Hey guys just letting you know that because I have become a bit busy I may log a bit less often that usual and won't be able to check logs as often. Will still try get all my training sessions up here at least once a week and try check out some of your training logs when I get a chance. WBB was part of where my PLing journey began an I want to keep contributing where/when possible. Just thought I would give you all a heads up
    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

  9. #634
    WBB Team Captain Coke's Avatar
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    Looking great in the vid...good luck with the new programming, not that you need it, lol.

  10. #635
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    squatting looks terrific man
    2000 or bust

  11. #636
    THE 800 QUEST NickAus's Avatar
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    Best of luck with it all bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #637
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers Coke, Stump an Nick.

    Here's the last wee whiles trainings...

    Wednesday 3rd April

    RTS Week 1 Day 2


    Scheduled Work:
    Deadlifts - work up to x4 @9 - no drop sets
    Floor Press work up to x3 @9 - no drop sets
    Front Squat work up to x4 @9 - no drop sets

    Deadlifts
    60kg x 5
    100kg x 3
    150kg x 1 - 2 sets
    200kg x 1
    Work Set - no belt
    232.5kg (512lbs) x 4 @9 - pretty solid 9 RPE. Definitely one more rep in the tank. First time going above three reps at 230kg or above. Felt smooth.

    Floor Press
    60kg x 5
    100kg x 3 - add WW
    Work Sets
    110kg (242lbs) x 3 @8
    120kg (264lbs) x 3 @8.5
    130kg (286lbs) x 3 @9 - first time doing these. Interesting exercise. Fairly hard to get any kind of a decent set up but I suppose that's the point!

    Front Squats
    60kg x 4
    100kg x 4
    Work Sets
    110kg (242lbs) x 4 @8
    120kg (264lbs) x 4 @9 - probably just under 9 but first time doing them in awhile and wanted to focus hard on maintaining form.

    Here's today's video:
    Video


    _________________________________________________________
    Friday 5th April

    RTS Week 1 Day 3


    Scheduled Work:
    Squats w/wraps - work up to x3 @9 - no drop sets
    Close Grip Bench work up to x4 @9 - no drop sets
    Push Press work up to x6 @9 - no drop sets

    Squats
    60kg x 5
    100kg x 3
    150kg x 2
    200kg x 1 - add belt
    220kg x 2 - add Knee Wrap's
    Work Set
    230kg (507lbs) x 2 @8.5
    240kg (529lbs) x 2 @9 - thought I'd get three @9 but overestimated myself. Should've gone to 235 or stayed at 230 an gone for three. Lesson learnt. Didn't feel like I got much out of the wraps but really just feeling a bit fatigued in general today so may just be that.

    Close Grip Bench Press
    60kg x 5
    100kg x 4 - add WW
    Work Sets
    110kg (242lbs) x 4 @8
    120kg (264lbs) x 4 @9 - bang on. Set up felt real good. First rep especially just flew up.

    Push Press
    60kg x 5
    Work Sets
    90kg (198lbs) x 3@9 - just completely mis shot this. My training partner had done his previous weight here so just attempted it. Stupid idea, should have put it to 80 like I had expected to get. Two similar lessons learnt today!

    Has been a good week of training so far this week so not too worried about a more average day. Onwards an upwards.
    _____________________________________________________
    Saturday 6th April

    RTS Week 1 Day 4


    Scheduled Work:
    Reverse Band Deadlifts - work up to x3 @9 - no drop sets
    Close Grip Floor Press work up to x6 @9 - no drop sets
    Romanian Deadlift work up to x6 @9 - no drop sets

    Reverse Band Deadlifts - mini (pink) bands choked from top of rack (removing ~40-50kg at bottom an ~20 at top)
    60kg x 5
    100kg x 3
    150kg x 3
    200kg x 2
    Work Set
    250kg (550lbs) x 3 @9 - bang on. Would've liked more weight but had to train early morning before a full day fundraising and I am not too flash with the mornings!

    Close Grip Floor Press
    60kg x 5
    Work Sets
    100kg (220lbs) x 6 @8.5
    105kg (231lbs) x 6 @9 - felt good.

    Romanian Deadlift
    130kg x 6 @8
    Work Sets
    150kg (330lbs) x 6 @9

    Decent day. Would have been nice to been able to train at a reasonable hour but for a morning session I am pretty happy. Training partner and i also raised another ~$550 towards the trip to the World Champs in Russia with a fundraising BBQ today.

    Very pleased with the first week on the RTS program with Mike an looking forward to the next few weeks ahead.
    ______________________________________________________
    Monday 8th April

    RTS Week 2 Day 1


    Scheduled Work:
    Squats w/belt work up to x3 @9 - 4-6% fatigue drop
    Competition Bench Press work up to x3 @9 - 4-6% fatigue drop
    Feet Up Bench Press work up to x4 @9 - 4-6% fatigue drop

    Squats
    60kg x 5 - 2 sets
    100kg x 2
    150kg x 2
    200kg x 2
    220kg x 1 - add belt & WW
    Work Sets
    230kg (507lbs) x 3 @9
    217.5kg (479lbs) x 3 @9 - hoped for two sets at least but not today.

    Bench Press
    60kg x 5
    100kg x 2 - add WW
    120kg x 1 - comp pause & calls from here
    Work Sets
    130kg x 3 (286lbs) @8.75
    132.5kg (292lbs) x 3 @9.5 - maybe the 130kg should've been a 9 RPE...
    122.5kg (270lbs) x 3 @9 - again wanted two sets but this was it.
    Feet Up on Bench from here - no pauses
    100kg (220lbs) x 4 @8
    110kg (242lbs) x 4 @9
    105kg (231lbs) x 4 - 2 sets @8, @9

    Video of top set of squats:
    Video


    132.5kg Paused Bench Press Triple
    Video

    ________________________________________________
    Wednesday 10th April

    RTS Week 2 Day 2


    Scheduled Work:
    Deadlifts work up to x3 @9 - 4-6% fatigue drop
    Floor Press work up to x4 @9 - 4-6% fatigue drop
    Lunges work up to x6 @9 - 4-6% fatigue drop

    Deads
    60kg x 5
    100kg x 3
    150kg x 1
    200kg x 1
    230kg x 1
    Work Sets - no belt
    250kg (550lbs) x 3 @9.5 - little too hard. PB triple though.
    230kg (507lbs) x 3 @9

    Floor Press
    60kg x 5
    100kg x 2 - add WW
    Work Sets
    110kg (242lbs) x 4 @9
    105kg (231lbs) x 4 - 3 sets @8, 8, 9

    Barbell Lunges - reps listed are reps each leg.
    60kg x 6 - 2 sets @8.5, 9 - just did two sets no drops, first time in a long time lunging so just getting used to them again.

    Video of top set of Deads:
    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

  13. #638
    THE 800 QUEST NickAus's Avatar
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    You hit some quality work mate...everytime!

    Keep up the great work!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #639
    Senior Member tom183's Avatar
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    Solid work across the board, mate.

  15. #640
    Moderator Brian Hopper's Avatar
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    Nice work Hayden!!!
    My Training Log
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    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

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  16. #641
    Senior Member GazzyG's Avatar
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    I left it till after 3 plates yesterday before putting the belt on and felt like the big man.

    Then come in here and see you shifting 5plates with no belt.

    Man... I need to eat something.
    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

  17. #642
    Senior Member
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    Thanks for the videos, helps to see the work.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  18. #643
    JERSEY IRON Brian C's Avatar
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    Great sessions there bud!
    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
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  19. #644
    WBB Team Captain Coke's Avatar
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    Stellar across the board Hayden!

  20. #645
    fat submariner
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    looking solid as usual Hayden.

    been away for a few weeks... when you off to Russia?
    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

  21. #646
    THE 800 QUEST NickAus's Avatar
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    Damn strong Hayden!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #647
    Goals (kg) 272.5/165/305 HJP's Avatar
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    CD's Meet Report

    27th April 2013 - 6.5 weeks out from Worlds


    Pretty pleasing, went 8 from 9 and 3 whites on every successful attempt. Weighed in as expected fairly light at 90.8kg.

    Squats
    Opened the squats with 235kg and hit it nice an smooth. Jumped up to the planned second of 250kg. Had to rush the set up a bit as the bar was called as loaded but countdown clock didn't start, no drama though, was a little slower than the first but still pretty smooth so went to 260kg for the third. Unracked it and was standing with it with knees locked and for some reason head ref wouldn't give me the squat signal. Lost a bit of tightness as told him my knees can't lock anymore but then I got the squat call, took a deep breath, and managed to get depth an drive it back up. Not quite max effort but very close to it. 17.5kg comp PB on the squat.

    Bench
    Bench changed a little as I went due to being nervous of the elbow. Opened with a smooth 137.5kg and didn't notice the elbow so jumped to the planned second of 145kg. I did have some cramping in the mid back on this first attempt while arching so got some salt (cheers Warren) on board which seemed to help on the next two attempts, didn't notice cramping as much from here. As with the squat the second was a little slower but nailed it still, although decided to change the third down as didn't think I'd have quite enough in the tank for a 152.5kg - only noticed the elbow a little here again, not too bad. So I went to 150kg for the 3rd and it was a true max. Just managed to avoid the right arm moving down (arms extended unevenly) and got the lift up for another 3 white lights and a 7.5kg bench PB. Elbow a little tender here still. May need a little extra care this week.

    Deads
    And finally onto the deadlift. Feeling a little tired as expected but not too bad. Opened with 260kg, nice and smooth. Went to 277.5kg on the second to hit the NZPF 'elite' raw classification. Not super smooth but not too bad. Got the lats tight by locking those shoulder blades more than normal and it helped. That meant I had hit my target total of 687.5kg so decided to jump to 290kg on the final for a crack at a 700kg total. Got it above the knee but couldn't get it more than a couple of inches above. After watching the video its clear I just didn't lock the shoulder blades at all. As soon as I began to pull the shoulders rolled forward meaning I was hunched over an was always going to struggle at lock out.

    Summary
    Happy all in all though:
    260kg (572lbs) Squat - 17.5kg PB
    150kg (330lbs) Bench - 7.5kg PB
    277.5kg (610lbs) Dead - 5kg PB
    687.5kg (1512lbs) Total - 47.5kg PB

    Good progression an improvements happening to carry on with to worlds.

    Massive thanks to Warren, Ruth, the spotters loaders, refs an the rest of the crew for the well run meet. Was awesome to be a part of and it was good to meet some new faces as well as catch up with the familiar ones.

    Here's the vid:
    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

  23. #648
    Senior Member GazzyG's Avatar
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    Beastly showing in the comp, really well done, should be very proud 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

  24. #649
    WBB Team Captain Coke's Avatar
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    Was rooting for you all the way through, lol. Handled the whole outing masterfully and with ease!!

  25. #650
    Senior Member tom183's Avatar
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    Awesome efforts, mate.

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