Monday 24 January

A quick squat session concentrating on form plus some shrugs...

Squats
60 x 3 x 2
100 x 3 x 2
140 x 3 x 2
160 x 2 x 1
170 x 2 x 2 - 2nd rep's form was ropey - lack of concentration! - so decided to do one last single
170 x 1 x 1 - Ok form was right this time - I must concentrate

Power Shrugs
170 x 5 x 3

Total tonnage / reps 5,520 / 40
Intensity 138.00

Squats went ok, form is still slipping now & again but a bit of concentration and I should be ok - WIll probably do some lightish bench on Wednesday and that'll be it till Sunday

Wednesday 26 January

Did a quick few benches - last session before the comp'

Bench
60 x 3 x 2
100 x 2 x 1
120 x 1 x 2

Total tonnage / reps 800 / 10
Intensity 80.00

lol - 10 reps in total - Big session

Ader wrote:Wednesday 26 January

Did a quick few benches - last session before the comp'

Bench
60 x 3 x 2
100 x 2 x 1
120 x 1 x 2

Total tonnage / reps 800 / 10
Intensity 80.00

lol - 10 reps in total - Big session

NIce man,, how's everyhing going with the build up to the comp? you feel mentally readi for it?

[quote="Hillman]NIce man,, how's everyhing going with the build up to the comp? you feel mentally readi for it?[/quote]Well teh build up's over now - Think it went ok - though tbh as it's just a qualifier and all I want is to qualify for teh brit's we haven't been really going for it. And yes I'm there mentally more or less - I will be on the day barring somehting horrible happening between now & then - Am hoping for 205 or 210 squat, a 130 or 135 bench and around a 240 deadlift - Which gets me up to around a 570 or 580 total hopefully

Good man, what total do you need to Q? there some good numbers there and a nice total,,what weight class you going into mate? hope it all goes well for you.

Hillman wrote:Good man, what total do you need to Q? there some good numbers there and a nice total,,what weight class you going into mate? hope it all goes well for you.

Due to my advancing years I only need 470 (unequipped) in my age group (the M2 category) to qualify and that's in the 90Kg class - Sometimes it's good being old

All the best for your comp Ade, you are beasting out some nice weights!

My day in Coventry went OK but not 100% as planned :

Squat
Opener - 190 - Easy
2nd - 205 - A bit of a grind but ok
3rd - 210 - Spotter grabbed me - possibly early as I thought I was going to grind through - annoying but Hey ho only a qualifier

Bench
Ref was one of those who liked a long pause on the chest - it was like the bar's on your chest and you're thinking come on give the signal...come on give the signal .. and finally he said "Press" - Yuk

Opener - 120 - Easy
2nd - 132.5 - A bit of a grind but ok and a competition PB
3rd - 135 - Hardly moved the damned thing - Pathetic lol

Deadlift
Opener - 220 - Easy
2nd - 230 - Pretty damned good
3rd - 240 - Almost got it but couldn't quite lock out really annoying

Total 567.5 - New Total PB

Videos:

205Kg Squat


210Kg Squat


220Kg Deadlift


230Kg Deadlift


240Kg Deadlift - So close

Nice work, those lifts looks good. Shame you missed out on the higher score but cant complain with a new comp PB.

Well done on the total Ader.That was pretty over eager spotting on the 210, he should have given you a chance to grind it out. Can't believe you didn't get that 240.

Coop_de_Ville wrote:Nice work, those lifts looks good. Shame you missed out on the higher score but cant complain with a new comp PB.

Thanks and you're right certainly can't complain about a new Comp' PB

Richard wrote:Well done on the total Ader.That was pretty over eager spotting on the 210, he should have given you a chance to grind it out. Can't believe you didn't get that 240.

Cheers Richard - Yes didn't give me a chance on teh 210 really but there had been a few accidents just prior so he was a bit jittery to be fair - And not locking out the 240 was really crap - I'd just left my hips back a bit I think so I was too over the bar - Plus of course I was knackered by then. I suspect a bit more lat strength is required too

Monday 1 February

Was hoping to hear if I'd got a job today but the buggers didn't call back - They've had my Psychometric test, references & everything so what are they waiting for

Went to teh gym to do some light stuff just to move a bit and get some blood through the muscles, but then decided to have a play in a squat suit.

Boy is that weird. Went up to 180Kg and couldn't get depth - reckon I'd need at least 200on my back to get down fully. Also found it very restricting and breating was really hard - Admitedly I felt tired after the competition. If I go down the equipped route I am going to have to practice the squat a lot I reckon.

Apart from that did some 120 raws squats and some 70Kg raw benches - about 30mins max in the gym - and quite a bit of that was getting myself together between sets when trying to squat in the suit - Nice

Back in the gym so soon! How long you going to take before you start full training up again after a rest?

Coop_de_Ville wrote:Back in the gym so soon! How long you going to take before you start full training up again after a rest?

Well I'll train a bit this week and probably start again properly next week or teh week after - I think teh British unequipped is early April so I need to start my 6 week squat routine in Mid Feb' - Deadlift will need to start pretty much straight away to allow a build up to early April - Would be nice to get a 600 total - If I'd got my 210, 135 and 240 3rd lifst yesterday that would've given me a 585 total and I reckon they're all very close already so I haven't got far to go in my mind

I may also go in the British equipped in mid April for a laugh - I probably won't have sussed the suit out properly by then so it'll most likely be a half arsed attempt

Wednesday 3rd February

Got a job offer today - Not asmuch money as I'd like but it's local(ish) so no commute into London and being a smaller job than teh last one work/life balance should be better - Just waiting for written confirmation now

So went to the gym happy and we did some all round lifting for some obscure federation which I haven't even joined yet lol - Will be doing some more all round lifting for thw IAWA league tomorrow.

Right arm dumbbell press - i.e from dead and DB on shoulder
Can't remember the warm ups / wor ups but final lift was:
45.6Kg

Power snatch straight into hang snatch - i.e. bar doesn't go back to teh floor
As I'm not supple enough to do a full ATG catch they were power hand snatches - GFinal weight was:
80Kg - Decided to stop at 80 - May have had =more in me but didn't want to force it
Glad Benny posted that question up on cleans/hang cleans as I read it before I went to teh gym and reminded me of some of the things I need to do - So my to things I concentrated on were looking up and fully extending which worked for me today - What didn'yt work for me today was timing oon dipping under the bar which was off so some of the lifts today were a bit 'muscley' and not quite sharp enough on the lock out. In two minds about this combo' I can see it coudl be good training to emhasise the 2nd pull, but not sure why you woudl do this rather than just do a full set from hang. Quite fun though and pleasing to get 80 without any really training for it.


Kneeling arm curl
Very weird exercise but surpirsing how much you can move by using the hips a bit. Final weight was:
67.5Kg

Dumbell lunges for 4 reps - DB's on shoulders
Difficult bit was getting the DB onto the shoulders and keeping them there imo - Final weight was:
82Kg - i.e. 41Kg DB in each hand
The next size DB's in the gym were the 55's and they were a step too far - I now have some skin loss on my arms from trying them lol - Best bet is I could have done around 90Kg at a push. We decided we like lunges as an exercise and may well do BB lunges for squat assistance as boy do they kill your quads.

OK so that was the end of this mad/weird session - Quite pleased with what I achieved - Won't get me high up in the rankings but quite good fun. And more weird/fun lifts tomorrow

Now going to fnish drinking my wine to celebrate the job offer

80kg hang snatch without any training up to it is good going!

Coop_de_Ville wrote:80kg hang snatch without any training up to it is good going!

Especially as it was straight on top of a power snatch, which in my humble opinion was a bloody good looking power snatch

Thursday 4 February

Another day doing oddlifts, this time for the IAWA league. Rather than set out all the warmups & work ups I'll just write what I achieved...

Reflex clean & push press - i.e clean/power clean and drive the bar straight up
100KG
Had had enough at this point so called it a day - The 100 was a bit of a grind at the top

Jerks from rack
120Kg
Failed 130Kg miserably - Probably should have tried 125 but had had enough at this point - My best ever jerk is 130 and that was when I was young fast & had been Oly liftig for 3 or 4 years so 120 with no training wasn't bad.

Hack squats
230Kg
Never ever done these before - What a horrible movement

Rectangular fix
43.1Kg


Was tired from training odd lifts yesterday - Those power snatches and lunges had really taken it out of my legs. Pleased with the results but suspect that if I was fresh I'd do better.

Sunday 7 February

Deadlift
60 x 3 x 2
100 x 3 x 2
140 x 3 x 1
180 x 2 x 1
220 x 2 x 1

Rack Pulls - 3rd hole
230 x 3 x 1
255 x 3 x 1 - Stood on floor
255 x 3 x 1 - Stood on 2 thin sheets (~1 1/2")
255 x 3 x 1 - Stood on platform (~2 1/2")
255 x 1 x 1 - Stood on platform + 1 thin sheet (3" & a bit)
Only managed one rep on teh last set, but had done a lot of work by then

Power Shrugs
255 x 5 x 3 - Well quasi shrugs anyway more of a very fast lock out

Deadlift - speed work
175 x 3 x 3
I then tried 175 with the squat suit on but really struggled to get down to the bar Need to work on this If I want to dot - Popped off the floor nicely though


Bench Press
60 x 3 x 2
80 x 3 x 1
100 x 3 x 1
120 x 2 x 3
100 x 5 x 2 - Partials so only went half way up - Just working on popping the bar off my chest.

Total tonnage / reps 13,440 / 84
Intensity 160.00

A hard session - Very knackered now - Time for a long hot bath

How was your deadlift technique after the beers?

Coop_de_Ville wrote:How was your deadlift technique after the beers?

it wasn't the beers if was the champagne and wine that was a problem lol

You lot with your jobs and money going round with champagne etc makes me sick.

Coop_de_Ville wrote:You lot with your jobs and money going round with champagne etc makes me sick.

Actually I was celebrating the fact trhat I have finally got a job - & teh in-laws were paying - Hopefully will be starting in the next week or so

Great work ader! I'm rather jealous of your 80kg PH snatch.

http://www.youtube.com/watch?v=C5qinmxDBqM

Here's me with 75kg, how does my technique look to you? Jump to 25s to skip the fannying round.

Well done on the job mate, that must be quite a relief.

The power snatches & jerks from the rack are looking good.