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Post by joeldibattista on Apr 9, 2009 20:24:08 GMT -5
09/04/09 - Week 14 - Day 3
SPP Military Press x 10 x 3 Barbell Rows x 10 x 3 Barbell Curls x 10 x 3 CG Bench x 10 x 3 Rear Delts x 10 x 3 DB Flies x 10 x 3 Scap Retractions x 10 Obliques x 10
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Post by joeldibattista on Apr 8, 2009 18:32:16 GMT -5
so you take just few kgs from your knee wraps? I like very much squattingi in wraps. I think is (as opposed to squat suit) knee wraps can help to increase a lot your squat, is just like a "deloading exercise", but better than WSB band version. I get about 20-25kg from my wraps. I quite like squatting with just wraps. What I did last building up to my last comp was:- Day 1 - Full equipment Day 3 - Just wraps Any secondary squatting was done totally raw.
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Post by joeldibattista on Apr 8, 2009 18:29:20 GMT -5
Bagpipe --- I'm going to the kitchen to cook all the food. That GPP will do you good BTW. Yeah I know Benito. I thought if I log it, it'll force me to keep it up. My lack of GPP hurt me at that last comp innit.
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Post by joeldibattista on Apr 8, 2009 18:27:49 GMT -5
Do you compete raw, Joel? Nice work on the developmental SPP. Haha, no not quite. Single-ply IPF affiliate.
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Post by joeldibattista on Apr 8, 2009 2:20:50 GMT -5
Ado, I squat wide and sit right back. I'm also quite tall, so I get quite a bit (~50kg) from my suit.
I have a very good idea what my wrapped max is without my suit (I tested about 3 months ago). I believe it to be 210kg.
So 70% of my equipped max is ~85% of my wrapped max. I could definitely do it, but it would be quite hard for 3x2. I might give this a go once my new suit arrives.
By the way, how many sessions per week do you have your lifters get into their suits, just day 1, or day 1 and 3?
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Post by joeldibattista on Apr 8, 2009 0:59:09 GMT -5
I'm going to see Steve Coogan live tonight mate. I'll be in on Thursday and Saturday. Getting keen to get back under a bar next Monday! The Don scares me.
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Post by joeldibattista on Apr 8, 2009 0:12:52 GMT -5
Sounds alright to me.
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Post by joeldibattista on Apr 8, 2009 0:12:17 GMT -5
Just noticed those lifts are all raw - awesome.
What fed do you lift in Phillip?
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Post by joeldibattista on Apr 7, 2009 22:24:30 GMT -5
06/04/09 - Week 14 - Day 1
GPP 1.5 hours walking
07/04/09 - Week 14 - Day 2
GPP 25 mins HIIT on bike
Developmental SPP Circuit DB Rows x 10 Pulldowns x 10 DB Military x 10 DB Press x 10 Rear Delts x 10 Biceps x 10 Forearms x 10 Obliques x 10 Calves x 10
I only did 1 circuit. I'll build this up as time goes on and I get fitter. The bike and then the circuit really took it out of me - I'm quite unfit.
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Post by joeldibattista on Apr 7, 2009 22:20:03 GMT -5
I'm a 125kg class IPF lifter.
Best lifts are 250/190/250 & 195 in a bench only comp.
This log will detail the build up to my Nationals in July - or a skills test around that time if I don't go.
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Post by joeldibattista on Apr 7, 2009 22:18:03 GMT -5
That's a cracking pull, nice one.
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Post by joeldibattista on Apr 7, 2009 18:28:23 GMT -5
Ado, is that all based off your fully equipped max?
I.e. 70% of my fully equipped squat is 175kg. That would be quite tough for me in just wraps for a triple.
Or do you use your raw wrapped max for the 70% sets and then use your suited max for 80% and above?
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Post by joeldibattista on Apr 7, 2009 0:21:46 GMT -5
BTW, I meant all over 80% and above during the comp straps up. If you look at the #32, that is quite a few reps.
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Post by joeldibattista on Apr 7, 2009 0:21:01 GMT -5
That's what I tend to do - so maybe take it with a grain of salt LOL.
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Post by joeldibattista on Apr 6, 2009 20:30:42 GMT -5
SP, there was a document floating around from Boris himself saying <90% staps down and wraps, 90% and up straps up.
Doesn't give you many reps with straps up though hey?
One approach is to do all your prep work with straps down and then put them up for the comp cycle. That could go for both deadlift and squat I guess.
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Post by joeldibattista on Apr 5, 2009 21:09:01 GMT -5
I think the main problem would be that weeks 5 and 6 have a bench pyramid on Friday. It would be hard to shirt up for that...
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Post by joeldibattista on Apr 5, 2009 19:58:11 GMT -5
Cheers bud.
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Post by joeldibattista on Apr 5, 2009 19:57:40 GMT -5
Yeah, you're a CMS if those lifts are raw.
Chest m-öû 10ðÕ5ï - Flyes or some form of chest muscle developmental SPP Ïðåññ 10ðÕ3ï - Abs Îòæèìàíèÿ on bars 6ðÕ5ï - Parallel bar dips I think A press legs - Leg press Òðèöåïñû - Triceps
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Post by joeldibattista on Apr 5, 2009 19:22:22 GMT -5
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Post by joeldibattista on Apr 5, 2009 19:19:52 GMT -5
Ben, I think it's actually 16 weeks of #29 > #30 > #31 > #32.
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