Page 7 of 27 FirstFirst ... 5678917 ... LastLast
Results 151 to 175 of 663

Thread: Mission 2013 - 300kg Deadlift

  1. #151
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,415
    Nice work man. What exercises/changes do you plan to implement to bring that bench press up?

  2. #152
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    Some hard Tricep work aye Tom. Board presses and close grip mainly. Try hit them regularly and get some strength an growth increases.

    Here's the vid of today's Deadlifts work set:
    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

  3. #153
    Powerlifter/Strongman J L S's Avatar
    Join Date
    May 2010
    Posts
    1,390
    nice work going on since you've been back H, feel for you on the bench, youve got a hell of a long way to press! probably just gassed by the time that 130 come around, I wouldnt think of it as such a big deal, just keep on getting stronger!
    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. #154
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,815
    No rest for the wicked, lol. Time to move on to the next!!!
    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

  5. #155
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    Haha thanks JLS, do have fairly long arms but hey that helps the Deads! Strengths an weaknesses are part of the game. Going to get this bench moving though. Sick of it lagging so much.

    Thanks Brian!!


    Oceanias Final Run Up W1D3+4

    Gillingham Bench Wk1 Light Day - Thurs 27th Sep


    Bench

    Bar * lots
    60kg *5, * 3
    80kg * 2
    Work Sets
    85kg (187lbs) * 8 - 2 sets with WW

    Close Grip Bench
    60kg * 12, * 12, * 10 - tried some foam roll press but tri's still fried from Tuesday, did one set an left it.

    Tri Pushdowns 3 sets of 12-15

    Seated Row: 3 sets of 12 slow an controlled

    DB Hammer Curls: 3 sets of 20



    Friday 28th September

    Coan Phillipi Squats


    Squats
    60kg * 8
    100kg * 2
    140kg * 2
    160kg * 2
    Work Sets
    185kg (407lbs) * 2 - added B
    'Speed' Sets - no Belt
    147.5kg (324lbs) * 3 - 8 sets
    Extra...
    120kg (264lbs) * 10

    Barbell Hip Thrusters
    60kg * 6, * 6, * 8 - first time doing these. Man you sure can feel the glutes!

    Leg Extensions: 3 sets of 8

    Notes / Thoughts:
    - This week was a bit cramped up. Four days in a row is not the plan!! The plan is to train Monday, Tuesday, Thursday & Friday. This allows for enough spread to fit the lifts in with enough space between but allow the weekends off.

    - As it was so cramped up these last two days were pretty hard with the volume from only days earlier meaning I was training with a pretty sore body but got through the set work an just minimized the assistance.

    - Will explain the plan in my next post...
    Last edited by HJP; 09-28-2012 at 02:26 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

  6. #156
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    Operation Oceania's 2012

    Training Schedule
    Monday: Coan Phillipi Deadlift Work
    Tuesday: Gillingham Bench (Heavy) & Light Volume Squats + Tri's
    Thursday: Gillingham Bench (Light) + Upper (Tri's focus) Accessory
    Friday: Coan Phillipi %'s on Squats + Leg Accessory
    Saturday: Rest or Extra Upper Accessory Work

    Accessory Plan
    Monday: Coan Phillipi accessory: SLDL, Rows, Chins, GM's
    Tuesday: Maybe just some heavy dips & CGBP
    Thursday: Board Presses, CGBP (volume) + chest and shoulders
    Friday: Most likely SLDL, Leg Ext, BB Hip Thrusters & GM's

    My Thinking Behind It...
    The plan is able to change but that's my basic thoughts on the structure an accessory. It will be a bit less structured over the first few weeks as I will be in Australia for 11 days from next week for a family wedding. This will most likely mean I just combine the two bench days an squat days into one day for each an train 3 days a week while over there.

    Anyhow...

    Squats - i found the last time I did Coan Phillipi for the Deadlifts my squats responded well with two days a week, one being light volume work an the other being a heavier percentage based day. So that is the plan for squats. Accessory will be solely on Fridays, maybe the odd front squats thrown in on a Tuesday though. Decided to use the Coan Phillipi program percentages as a guide. Popped in a desired new max of 245kg (539lbs). Looks attainable. All the posterior chain work should pay dividends for a bigger, stronger squat.

    Bench - My focus is on strong tri's and I will hit them hard twice a week at least. Obviously I will keep some shoulder and chest work up but tri's are the focus. Have seen people doing well on a Gillingham bench program an I liked the structure of it so using that for my bench work. Have had to play with it a little to make it fit the time frame though. I think personally though that the accessory is what is going to get my bench moving. It's time for Bench to stop lagging so much!!

    Deadlifts - Had great success on Coan Phillipi earlier this year so am using it again and following its guide for assistance. Worked well last time an I am sure it will go well again. I like the structure an the lower reps per set format. Again the accessory here is vital so I will be ensuring I do that as prescribed. I popped in a desired max of 277.5kg (610lbs) - really want 280kg (616lbs) but using 277.5kg (610lbs) in the program as it gave me cleaner numbers to use in training so put that in instead. Just realized I will need over 280 for the Oceania record. So I guess 281kg is the goal haha

    Other... In order to keep the body balanced I will be doing some sets of rows an curls throughout the week. Got to keep the guns balanced because of the extra tri work planned aye haha.

    Goals - have changed a bit, only record I am seriously aiming for is the Dead...
    Squat 245kg (539lbs)
    Bench 140kg (308lbs)
    Deadlift 280kg (616lbs)
    Total 650kg+ (1430lbs+)

    Anyhow that's enough of that. Good to get my thoughts down.
    Last edited by HJP; 09-28-2012 at 03:20 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

  7. #157
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    Looking forward to seeing you smash those goals, Hayden!

    And you've added in the hip thrusts too, eh? Hopefully they'll work for both of us!
    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

  8. #158
    Senior Member
    Join Date
    Aug 2012
    Posts
    508
    What does the Gillingham bench program look like?

  9. #159
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    Yeah Gazz wanted something for the glutes. They are sore today!

    See here Rock - http://www.marylandpowerlifting.com/GillinghamBench.asp
    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. #160
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Excellent in the pulling vid, great overall work ethic and approach.

    The plan is tight and well thought out...Thanks for sharing the benching program.

  11. #161
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,815
    Plan looks good 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

  12. #162
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,401
    Hey buddy. Catching up on logs. Really good job at the meet! I cant really see too much wrong on the bench. Just make sure your shoulders a pinched back and press the bar back towards your head. Some nice and heavy lockout work will get you through that point. Look good though. Congrats again pal!
    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

  13. #163
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    Thanks Coke, Brian H an Brian C.

    Yeah Brian I think I just need to focus on getting the muscles stronger an that will make the bench stronger!! Basic stuff is key.

    Should get a chance to check up on journals tomorrow.

    Oceanias Final Run Up W2D1

    Gillingham Bench Wk2 Heavy Day- Mon 1st Oct


    Bench

    Bar * lots
    60kg *5, * 5
    80kg * 3, * 3
    100kg * 1, * 1 - added WW
    110kg * 1
    120kg * 1
    Work Sets
    125kg (275lbs) * 1 - Paused
    110kg (242lbs) * 3 - 5 sets

    Foam Roll Press
    130kg (286lbs) * 3 - 3 sets (felt better than last week)

    Close Grip Bench
    80kg (276lbs) * 8 - 3 sets

    Shoulder Press Machine
    32kg * 14, 25kg * 12, 20kg * 10

    Tri Pushdowns
    36kg * 15, * 15, * 12

    Pec Fly Machine paused
    61kg * 12, * 8 - each followed by 10 paused press ups
    54kg * 8 - followed by 6 paused press ups

    Notes/Thoughts:
    - Bench felt pretty strong today. Wasn't going to pause the top set but felt good so decided I might aswel.
    - 5by3 at 110kg felt good and smashed the tri's hard on accessory. The foam roll press an close grip will likely be increased in weight next time I do them. Stronger tri's = stronger bench.
    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. #164
    Senior Member
    Join Date
    Aug 2012
    Posts
    508
    Why don't you try to combine them in a close grip foam roll press? It should work well.

  15. #165
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,415
    Nice bench session, man.

  16. #166
    Powerlifter/Strongman J L S's Avatar
    Join Date
    May 2010
    Posts
    1,390
    nice work so far H, looking forward to seeing your 3 lift progress start rocketing again
    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/

  17. #167
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    Rock - I don't combine them as I then get to work my triceps in two different ways, I currently have time to do that so no point trying to be too efficient. More work is fine at present so making the most of it.

    Thanks Tom & JLS!!
    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. #168
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    Oceanias Final Run Up W2D2

    Coan Phillipi Wk 2- Tue 2nd Oct


    Dead

    60kg * 8
    100kg * 3
    140kg * 2
    180kg * 2
    200kg * 1 - added B
    Work Sets
    222.5kg (489lbs) * 2 - see vid
    'Speed' Sets
    180kg (396lbs) * 3 - 8 sets - 3 without belt.

    Coan Phillipi Circuit
    SLDL: 110kg * 8 - 3 sets
    Pendlay Rows: 70kg * 8 - 3 sets
    Underhand Pulldowns: 60kg * 8 - 3 sets
    Goodmornings: 80kg * 8 - 3 sets

    Notes/Thoughts:
    - Good sesh. Bit tough to get through the speed sets, glad it's only 6 sets next week!! As normal the circuit hammered me, sweating like crazy, going to be tougher in Oz!!

    - This was my last session in NZ for a couple of weeks. Will ensure I get all percentage based days in while over on family holiday - we leave on Thursday morning. Aiming for 3 days a week training so 4-5 sessions or so total while over there. Can't afford to drop the ball with the O's just round the corner!!

    - Here's the top sets 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

  19. #169
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,415
    the circuit hammered me, sweating like crazy, going to be tougher in Oz!!
    For sure, man. It's going to be hot over here come December.

    Nice deads.

  20. #170
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    I head over (for a family holiday/wedding) tomorrow Tom, so the heat will get me sooner than that too! Hence I may be a bit quiet over the next week an a bit as we fly out for the Gold Coast tomorrow morning. May check in every now an again if I get a chance but expect me to be absent. I will still be training 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

  21. #171
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Looking pretty good dude.

  22. #172
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    Cheers Coke!!


    Oceanias Final Run Up W2D?(Holiday Training)

    Coan Phillipi Squats & Gillingham Bench Light Day

    Fri 5th Oct


    Squat

    60kg * 8
    100kg * 3
    140kg * 2
    180kg * 1 - added belt
    Work Sets - added WW
    195kg (429lbs) * 2 - see vid
    'Speed' Sets
    160kg (352lbs) * 3 - 8 sets - 4 without belt.

    BB Hip Thrusters
    60kg * 6, * 6, * 8

    Bench Press
    Bar * 10
    60kg* 3
    Work Sets
    90kg (198lbs) * 8 - 2 sets

    CG Overhand Pull Ups
    BW * 8, * 8, * 7

    Notes/Thoughts:
    - This heat makes training tough!! Trained at Gold Coast Barbell an will do all other sessions there too.

    - Besides the heat squats felt good. The speed ones got tough near the end, just felt form breaking down. Not too bad though. The bench for 8 reps was pretty easy - no worries.

    - Hopefully get two or three sessions in next week. Main plan is just get the percentage work in then accessory is a bonus but I would really like to get it in if possible so we shall see.

    Train hard, will check journals once back or maybe halfway through.

    Squat 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. #173
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,815
    Depth looked good. The second one was way deeper then the first. Good job 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

  24. #174
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,415
    This heat makes training tough!!
    Yesterday was a hot one for sure. 34 degrees down here, hope it was little cooler up on the GC.

    Nice work with the squats.
    Last edited by tom183; 10-05-2012 at 04:49 PM.

  25. #175
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Always on point, great job!

Similar Threads

  1. 2012 APF East Coast Powerlifting Championships - November 17, 2012
    By Eric Adolph in forum Member Online Journals
    Replies: 1
    Last Post: 09-04-2012, 09:00 AM
  2. Just a walk in the park...road to 2012 Strongman Season
    By Workhorse in forum Member Online Journals
    Replies: 15
    Last Post: 08-11-2012, 07:44 AM
  3. Replies: 2
    Last Post: 05-31-2012, 12:31 PM
  4. Henry Thomason Training Clips March 2012 - May 2012 - SQ/BP/DL
    By HThomason in forum Members' Pics and Videos
    Replies: 0
    Last Post: 05-25-2012, 03:28 AM
  5. 2012
    By hellagrant in forum General Chat
    Replies: 43
    Last Post: 01-14-2009, 12:01 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •