spsfw
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Posts: 165
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Post by spsfw on Jun 17, 2009 8:06:02 GMT -5
Really happy with how things are going. Did day 2 of week 8 tonight. Weights moving really well.
raw bench
115kgx4, 130kgx3, 160kfx3, 180kgx3x2, 195kgx2x2
deadlifts
145kgx3, 175kgx3, 210kgx3, 235kgx3x2, 255kgx2x2
first set of 255kg- hook grip
second set
raw bench
125kgx5, 150kgx5, 170kgx4x3
flys
lunges
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Post by joeldibattista on Jun 17, 2009 18:07:36 GMT -5
Looking good comrade.
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Post by benburgess on Jun 17, 2009 18:28:59 GMT -5
Really happy with how things are going. Did day 2 of week 8 tonight. Weights moving really well. raw bench 115kgx4, 130kgx3, 160kfx3, 180kgx3x2, 195kgx2x2 deadlifts 145kgx3, 175kgx3, 210kgx3, 235kgx3x2, 255kgx2x2 first set of 255kg- hook grip second set raw bench 125kgx5, 150kgx5, 170kgx4x3 flys lunges BEAST. I'm with you ont wraps...I have a REALLY old pair of THP's...I can get 3 down then a X then 4 back up with them. With my convicts I can only go 3 down, X then two up. Im always wondering wether the increased amount of material (i.e. rubber) i have behind my knee when wearing the convicts is worth the trade off in not having them as tight as i can get some others. |
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 18, 2009 19:25:53 GMT -5
cheers Ben . . . I have solved the problem by selling all my strangulators- now I have no choice.
GPP session
sled drag-
walking 20kg- 50m x 2
walking 40kg- 100m x2
jogging 40kg- 50m x 6
walking backward- 20kg- 50mx2
walking 20kg- 50m x 2
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spsfw
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Posts: 165
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Post by spsfw on Jun 21, 2009 18:00:02 GMT -5
Fridays session:
raw squat
140x4, 160x4, 190x3, add belt- 220x3, add wraps- 230x3, 260x3x5
raw bench
115x5, 135x5, 160x5x4
close grip
140x8x3
flys 5sets of 10
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 22, 2009 23:55:59 GMT -5
monday
last session before skills assessment
raw squat
160x3, 190x3, add belt 220x3x2, add wraps 245x2x3
raw bench
115x3, 135x3, 160x3x2, 170x2x3
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 23, 2009 2:07:08 GMT -5
gpp
sled drag-
walking
20kg- 50m x2
40kg- 100m x2, 50m x2
running
40kg- 50m x6
backwards-
20kg- 50m x2
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 24, 2009 23:05:54 GMT -5
Skills assessment seemed to go very well.
Squats-
with both sets (90% and 95%) the hardest part was definitely the walk out and set up- the set up is pretty crappy- the squats felt easy.
90%- was a piece of cake- but due to the tight suit the depth wasn't good enough
95%- also felt very easy- depth better- just a little shaky. To me, this much easier than any 95% squat in the past.
Bench
Both sets were easy- my main issue is that I didn't touch the 95%- although it was close. I hate going into comp with no touch.
90%
95%
Deadlift
My form on both sets was not good- I am dropping my head and not holding a strong arch. I put this down to being tired and stupid. I have also noticed that my hips aren't getting low enough at the start of the lift.
90%
95%
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Post by joeldibattista on Jun 24, 2009 23:20:36 GMT -5
Awesome squat. Looking forward to watching the other vids later.
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Post by joeldibattista on Jun 25, 2009 5:57:47 GMT -5
Easy!
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Post by benburgess on Jun 25, 2009 12:04:43 GMT -5
Theres no way that 95% squat was 95% of your maximum...looked like there was TONS left. Moved really quick nice one Stevo.
Have to say you looked a bit impatient ont bench touch...maybe if you had worked at it a few secs longer it would have touched? Again super easy though mate you are a fiend.
Bagpipe -
Awesome. That roll of chub peeking out from under your bench shirt is beautiful and disgusting in equal measures you mess!
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Post by joeldibattista on Jun 25, 2009 18:35:19 GMT -5
Small bench shirt + big gut = beauty.
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 25, 2009 18:39:54 GMT -5
You are absolutely right Ben- as soon as I felt the shirt lock up and the bar starting wobbling around I pressed it.
As a point of reference- this is the same weight as my 95%- from my last comp:
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Post by benburgess on Jun 26, 2009 8:07:08 GMT -5
My mental tendo says you ran it 0.6 quicker  |
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 26, 2009 21:29:18 GMT -5
drats I was hoping for at least 0.75
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 27, 2009 18:58:54 GMT -5
Saturday- GPP
sled drag
walking- 20kg 50metres x 2, 40kg 100metres x6
jogging- 40kg 50metres x 4
walking backward- 20kg 50metres x2
They had a comp in our gym on Sat and had some calibrated scales so Bagpipes and I weighted some of the plates in the gym. We have different types of weights at different areas. We established that the plates I used for my squat on skills day were all over weight- varying from 300grams to 700grams each- some of the ones I used for deadlift were up to 2.5kg over each. I'd estimate that I lifted something like 5kg too much on squat and around 10kg too much on deadlift.
;D
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Post by joeldibattista on Jun 27, 2009 21:00:48 GMT -5
99% squat and 100% deadlift.
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 27, 2009 22:51:22 GMT -5
I guess that makes me feel better about the deadlift.
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Post by benburgess on Jun 29, 2009 13:20:46 GMT -5
God i can just imagine him chewing your ear off with worry about whether each plate is within .00001 nanograms of each other.
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Post by joeldibattista on Jun 29, 2009 18:47:20 GMT -5
Haha. I was banging on about which wraps feel thicker than the others last night, you would've loved it Benny.
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