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Post by joeldibattista on Sept 2, 2009 18:37:43 GMT -5
01/09/2009 - Week 35 - Day 2
CSR
10 x 3
Sled
25 x 100m
50 x 200m x 4
25 x 100m backwards
Face Pulls
10 x 3
Hammer Curls
10 x 3
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Post by joeldibattista on Sept 2, 2009 18:41:49 GMT -5
02/09/2009 - Week 35 - Day 3
Deadlift To Knees
40 x 3
70 x 3
1 set chains
115 x 3
135 x 2 x 2
150 x 2 x 2
160 x 1 x 3 [14]
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
115 x 3 x 2
130 x 3 x 2
140 x 2 x 3 [24]
Deadlift
70 x 3
115 x 3
135 x 3
Belt
160 x 3
54 King bottoms
175 x 3
Straps up
200 x 2 x 2
225 x 1 x 3
200 x 2 x 2 [23]
DB Flies
10 x 3
Pushdowns
10 x 3
Pulldown Abs
10 x 3
Total lifts for day: [61]
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First deadlift session with straps up. Everything was easy and form got better with each set.
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Post by joeldibattista on Sept 3, 2009 21:08:56 GMT -5
03/09/2009 - Week 35 - Day 4
GPP
1 hour walk
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Post by joeldibattista on Sept 5, 2009 1:11:55 GMT -5
04/09/2009 - Week 35 - Day 5
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
115 x 3
48 F6
145 x 3
165 x 3 x 5 [27]
Squat
20 x 3
60 x 3
100 x 3
120 x 3 x 2
Belt
140 x 3
Knee wraps
155 x 3
175 x 3 x 6 [33]
Reverse Band Bench
Purple band
60 x 4
1 board
100 x 4
125 x 4
145 x 4
165 x 4 x 4 [24]
DB Flies
10 x 3
RDL
5 x 3
CG Bench
10 x 3
Total lifts for day: [84]
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Decided to shirt up again for the second time this week. Really tough! Top end was very tired.
Squats moved well, but PC was quite sore.
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Post by joeldibattista on Sept 7, 2009 7:39:21 GMT -5
07/09/2009 - Week 36 - Day 1
Squat
20 x 3
60 x 3
100 x 3
120 x 3
Belt
140 x 3
Custom Centurion bottoms & knee wraps
185 x 3
Straps up
210 x 2 x 2
Custom off, 48 Centurion on
225 x 1 x 3 [19]
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
115 x 2
46 F6
145 x 2
165 x 2
175 x 1
185 x 1
195 x 1 [15]
3 Board
165 x 2 x 3 [6]
DB Flies
8 x 3
Total lifts for day: [40]
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Felt a bit crap going into today. Squats felt very heavy. My custom suit is now too tight, so I swapped to SP's 48 Centurion halfway through and it felt much better. Video of the final set:-
Decided to get in my comp shirt and work up to my opener. Man it's tight! Moved my opener (95) well off the chest, but the groove was a bit strange to lockout. Guess I'm tired from all the shirt work and reverse band 3 days ago.
Just need to rest up now.
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Post by joeldibattista on Sept 9, 2009 22:30:53 GMT -5
09/09/2009 - Week 36 - Day 3
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
115 x 2 x 2
130 x 2
145 x 1 PB
150 x 1 PB
130 x 2 x 2 [18]
Deadlift
40 x 3
70 x 3
115 x 3
135 x 3 x 2
Belt
160 x 3
54 King bottoms
175 x 3
Straps up
190 x 2 x 3
200 x 1 x 3 [24]
DB Flies
10 x 3
Hypers
5 x 3
Pushdowns
10 x 3
Total lifts for day: [42]
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Couldn't help going for a raw bench PB. Pretty happy to do 150 raw and paused without any deload. Probably good for 160.
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Post by benburgess on Sept 11, 2009 3:59:14 GMT -5
sweet
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Post by joeldibattista on Sept 14, 2009 19:42:51 GMT -5
10/09/09 - Week 36 - Day 4
Sled
20 x 100m
40 x 100m x 5
20 x 100m backwards
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Post by joeldibattista on Sept 14, 2009 19:46:32 GMT -5
11/09/09 - Week 36 - Day 5
Squat
20 x 3
60 x 3
100 x 3
120 x 3 x 2
Belt
140 x 2
Knee wraps
155 x 2
165 x 2 x 3 [19]
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
115 x 3 x 2
120 x 2 x 4 [20]
Total lifts for day: [39]
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Post by joeldibattista on Sept 14, 2009 20:00:35 GMT -5
14/09/09 - Week 37 - Day 1
Squat
20 x 3
60 x 3
100 x 3
120 x 2 x 2 [7]
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3 x 2
115 x 2
48 F6
145 x 2
165 x 1 x 4 [17]
Deadlift
40 x 3
70 x 3
115 x 3
135 x 3 x 2
Belt
160 x 2
54 King bottoms
175 x 2
Straps up
190 x 1 x 2 [13]
Total lifts for day: [37]
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Comp week - I feel good!
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Post by joeldibattista on Sept 19, 2009 22:01:59 GMT -5
16/09/2009 - Week 37 - Day 2
Squat
20 x 3
60 x 3
100 x 3
Belt
120 x 3
Knee wraps
135 x 3
155 x 2 x 3 [15]
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3 x 2
115 x 2 x 3 [15]
Total lifts for day: [30]
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Post by joeldibattista on Sept 19, 2009 22:10:52 GMT -5
19/09/2009 - Week 37 - Day 3
Powerlifting Australia (IPF) Battlers Open
Squat
Attempt 1 - 245kg - Good lift
Attempt 2 - 260kg - Good lift
Attempt 3 - 270kg - Good lift 10kg PB
Bench Press
Attempt 1 - 195kg - Good lift
Attempt 2 - 205kg - Good lift
Attempt 3 - 210kg - Good lift 5kg PB
Deadlift
Attempt 1 - 230kg - Good lift
Attempt 2 - 242.5kg - Good lift 7.5kg PB on total
Attempt 3 - 255kg - Good lift 5kg PB, 20kg PB on total
Great results, pretty much had the 'perfect' comp - 9/9 and 4 all-time PBs.
Squats felt great, the final attempt was quite slow through the middle, but maybe another 5-10kg more there.
Benches were pretty good. My opener was easy. I got a very quick start call on my second and I started the lift before I locked my shoulder in - lost the groove a little and it was harder than the 205 I did at Nats 2 months ago. Went up to 210 for my third, technique was much better and I ground it out. 5kg max left in the tank, perhaps less.
I was pretty buggered by the time I got to the deadlifts. I was the only person in my weight class and it was a small, local comp, so my motivation was very low. Took 242 for my second attempt for a decent total PB. I put my attempt in for a PB on my third and I honestly thought I had no chance to get it, but after attempting to fire myself up a little I got it up. I don't remember too much about the lift except it felt heavy. I was told there was 10kg more there, but I doubt it.
Great day. SP from this site hit a 270kg bench at 125kg for a new National record, awesome stuff!
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spsfw
Full Member
Posts: 165
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Post by spsfw on Sept 20, 2009 1:01:01 GMT -5
outstanding lifting! 9/9 is awesome and PRs in every lift!
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Post by joeldibattista on Sept 20, 2009 4:53:37 GMT -5
Thanks mate.
Vids of my third attempts:-
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Post by benburgess on Sept 20, 2009 8:53:05 GMT -5
outstanding lifting! 9/9 is awesome and PRs in every lift! x2 You kicked arse bagpipe...the worst thing is though is that the actual bagpipe singlet ISN'T baggy any more!  |
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Post by benburgess on Sept 20, 2009 8:55:59 GMT -5
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Post by joeldibattista on Sept 20, 2009 8:56:01 GMT -5
Nah it ain't at all anymore matey, you'd even say it were tight which is a bit scary.
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Post by benburgess on Sept 21, 2009 7:17:38 GMT -5
Nah it ain't at all anymore matey, you'd even say it were tight which is a bit scary. I bet all-you-can-eat buffet restaurant owners find you a bit scary you barrel |
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Post by joeldibattista on Sept 21, 2009 8:04:22 GMT -5
Move Down Under and I'll show you some of those frightened men, old fruit.
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Post by joeldibattista on Sept 21, 2009 8:19:12 GMT -5
Yeah I reckon you're right mate, I'll work on it. Power out the hole ain't the problem eh? |
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