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Post by joeldibattista on Jul 7, 2009 18:05:14 GMT -5
07/07/2009 - Week 27 - Day 2
GPP
Sled drag - 50m x 8, 50m x 4 backwards
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Post by joeldibattista on Jul 8, 2009 19:34:55 GMT -5
08/07/2009 - Week 27 - Day 3
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3 x 2
125 x 2 x 5 [22]
DB Flies
8 x 4
Deadlift
40 x 3
70 x 3
110 x 3
135 x 3 x 2
Belt
155 x 3
54 Metal King Deadlifter bottoms
175 x 3
Straps up
190 x 2 x 3
King off, 46 Super Centurion on
190 x 2 x 2 [25]
Total lifts for day: [47]
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Bench felt terrible, upper body is beat!
I'm basically too fat for my old 50 Viking that I used to pull in. I tried SP's donated 54 King deadlifter (quite loose) and a 46 Super Cent (tight).
I took video for both and I think the Metal suit was actually better. Hopefully I can get the hips taken in some before the comp and it'll work perfectly.
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Post by joeldibattista on Jul 11, 2009 8:57:20 GMT -5
10/07/2009 - Week 27 - Day 5
Squat
20 x 3
60 x 3
95 x 3
115 x 3 x 2
Belt
135 x 3
Knee wraps
150 x 3
160 x 2 x 4 [21]
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3 x 2
117.5 x 2 x 4 [20]
Total lifts for day: [41]
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The phenomenom of the aches coming out when you deload reared it's ugly head today. Every hurt! Weight felt heavy on my back and in my hands, everything moved slow also.
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Post by joeldibattista on Jul 13, 2009 18:41:34 GMT -5
Number of fundemental lifts for week 27: 127
Coefficient of intensity for week 27: 0.208
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Post by joeldibattista on Jul 13, 2009 18:45:00 GMT -5
13/07/2009 - Week 28 - Day 1
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3 x 2
110 x 2 x 2
117.5 x 1 x 4 [17]
Deadlift
40 x 3
70 x 3
110 x 3
Belt
135 x 2
54 King Deadlifter
150 x 2
175 x 2 x 4 [15]
Squat
20 x 3
60 x 3
95 x 3
115 x 2 x 2 [7]
Number of lifts for day: [39]
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jul 19, 2009 22:49:54 GMT -5
JD is a legend. 260kg squat, 205kg bench and 250kg deadlift- all with heaps to spare. Awesome PRs- top performance!
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Post by deathevocation on Jul 20, 2009 0:19:36 GMT -5
Good work. How did you go?
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jul 20, 2009 0:52:40 GMT -5
I was crap- bmb on bench!
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Post by benburgess on Jul 20, 2009 17:46:39 GMT -5
I was crap- bmb on bench! What happened Stevo? Shirt issues? |
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jul 20, 2009 18:53:42 GMT -5
yeah- pretty much.
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Post by benburgess on Jul 21, 2009 2:25:40 GMT -5
Bagpipe - this is the first time you've been any good since the North-West in Bolton.
well done big dogg, 2nd at your nationals with pbs on all lifts is a huge acheievment especially when you have no arse.
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Post by joeldibattista on Jul 24, 2009 19:19:50 GMT -5
16/07/2009 - Week 28 - Day 2
Squat
20 x 3
60 x 3
95 x 3
Belt
115 x 3
Knee wraps
140 x 3
150 x 2 x 3 [15]
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3 x 2
110 x 2 x 3 [15]
Total for day: [30]
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Post by joeldibattista on Jul 24, 2009 19:28:46 GMT -5
19/07/2009 - Week 28 - Day 3
Powerlifting Australia (IPF) Open Nationals
Squat
20 x 3
65 x 3
105 x 3
Belt
145 x 2
Custom Centurion bottoms & knee wraps
185 x 2
Staps up
205 x 1
225 x 1
Attempt 1 - 240kg - No lift, 2 reds (depth)
Attempt 2 - 250kg - Good lift, 3 whites Comp PB
Attempt 3 - 260kg - Good lift, 2 whites PB
Bench Press
20 x 3
65 x 3
85 x 3
105 x 2
46 F6
145 x 2
165 x 2
180 x 1
Attempt 1 - 190kg - Good lift
Attempt 2 - 197.5kg - Good lift Comp PB
Attempt 3 - 205kg - Good lift, 3 whites PB
Deadlift
65 x 3
105 x 2
Belt
145 x 1
54 Metal Sumo Deadlifter bottoms
185 x 1
Straps up
205 x 1
Attempt 1 - 235kg - Good lift, 3 whites - for 700kg total
Attempt 2 - 245kg - Good lift, 2 whites, 1 red for not locking out left knee
Attempt 3 - 250kg - Good lift, 3 whites
BW @ 126.8kg
715kg total 50kg PB, 2nd place in 125+
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Post by joeldibattista on Jul 24, 2009 19:41:34 GMT -5
Well I'm absolutely chuffed with this comp result. The 125+ category is pretty light on competitors, but I never thought I'd get second!
More importantly, I finally put it together at a comp and lifted well and got a load of PBs. A 50kg PB on my total seems like a massive amount, but my last 3 comps have gone badly and I haven't been able to post the total that I was capable of.
Personally, I'm a tad upset that I didn't push my squat and bench harder. With the squat, I was planning to go 240, 255, 265 as I knew from my Skills Eval that 265 was there. Not getting the first squat made me bring the second and third attempts back - I need to learn to back myself.
Technically, my walkouts and set-ups were perfect. I felt the groove on the opener was great too, just not deep enough. I really sank the second attempt, and I felt my abs cramp in the hole. After my last comp where I suffered severe cramps, I made sure I drank loads of sports drink the day before and the morning of the comp, but I'm still cramping. On my second squat, I cramped even worse in the hole and kind of lost my arch and good morning it up - I need to sort this out, maybe I need some more core work. There was definiely 10kg left on the platform though.
With the bench, the first attempt was actually the most difficult. Just wasn't enough weight on the bar to get a nice, quick touch and the groove wasn't perfect. The second was easier and the thrid was easier again. Definiely another 5kg there.
I was worried about the deadlifts. My usual suit was just too small, and I had bought Steve's Metal off him that is quite loose on me, which I used. I opened on 235 to get a 700 total and keep the third place lifter at arm's lenght. It was nice and smooth.
I jumped to 245 to put the other guy out of the race for 2nd and I honestly thought it would be a max. Pulled it nice and smooth as well.
I'd effectively sealed 2nd place with my second and I should've gone for a PB pull of 255kg. I played it conservative and went with 250kg which would equal my previous best. It was slow, but nice and smooth and with perfect form. Compared to the previous 250kg which was a horrible lift and a true brain-blowing max which wrecked my back, and I consider this a PB. There was definitley 5kg more there.
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Post by joeldibattista on Jul 24, 2009 19:49:25 GMT -5
24/07/2009 - Week 29 - Day 1
Reverse Band Bench
Purple band
60 x 3
100 x 3
140 x 2
160 x 2
180 x 1
190 x 1
200 x 1 [10]
Conv. Deadlit
40 x 3
70 x 3
110 x 3
135 x 2
Belt
155 x 2
180 x 1
200 x 1
220 x 1 [10]
Total lifts for day: [20]
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Testing some maxes for the next cycle which starts next week.
The 220 pull was probably about 95%. That means yesterday, I'm quite certain I could've pulled 230 if I had to. Leaves me in a bit of a dilema. Do I stick with pulling conv. and probably be back to pulling ~240 by the end of it, or I do I work on my raw sumo so that when I get back into equipment, my sumo is stronger? The later I think...
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jul 25, 2009 17:42:42 GMT -5
I still think there is something to the approach the Russian lifters explained to me, which was basically that sumo works better for Sheiko because it compliments the squat better and is less taxing. I think if you can get sumo working for you it makes sense to lift sumo. My problem is getting it to work for me!
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Post by joeldibattista on Jul 25, 2009 19:47:22 GMT -5
Yeah I'm thinking sumo too. One thing I noticed after the comp was how sore the middle of my back was. I really think it's a week spot for me. Think I might add hypers and/or conv. pulls for my SPP.
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Post by joeldibattista on Jul 26, 2009 2:33:31 GMT -5
26/07/2009 - Week 30 - Day 1
Reverse Band Bench Press
Purple band
60 x 5
105 x 5
130 x 4 x 2
150 x 3 x 3 [22]
Squat
20 x 5
60 x 5
100 x 5
120 x 4 x 2
Belt
140 x 3 x 3 [22]
2 Board
115 x 2
135 x 2
155 x 2 x 3 [10]
DB Flies
10 x 3
Hypers
5 x 3
Pulldown Abs
5 x 3
Total lifts for day: [54]
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Not much of a break. No rest for the wicked!
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Post by joeldibattista on Jul 26, 2009 20:00:22 GMT -5
27/07/2009 - Week 30 - Day 2
Sled Drag
20 x 100m walking
45 x 100m x 3 running
20 x 100m walking backwards
CSR
10 x 3
Rear Delts
10 x 3
Curls
10 x 3
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Post by joeldibattista on Jul 28, 2009 8:05:25 GMT -5
Comp vids:
Squats -
Benches -
Deadlifts -
Any feedback appreciated!
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