Coop_de_Ville wrote:How quick did you pull the 180? What percentage is that of your max?

Its somewhere between 60 and 65%. Right at the top end percentage wise (50-60%) for speed work. Its done as fast as possible, half a second if that. No slower then pulling 100kg. Hard to give a time unless you see a video.

Day 10 - off
Day 11 - ME Upper

Overhead press

40kg x 10
50kg x 6
60kg x 3
70kg x 1
80kg x 1
85kg x 1
92.5kg x F

And that was that, couldn't afford to give away any more time due to uni work.

Day 12 - ME lower

Low shin Block pull

70kg x 5
120kg x 5
160kg x 5
200kg x 5
240kg x 5
280kg x 1
300kg x 1
320kg x 1 - Smooth



Narrow stance GM

70kg x 6
100kg x 6
120kg x 6
140kg x 6 PB

Leg Extension

3 x 12

Nice 320 rack pull - Very solid - What type of suit are you using?

The sit up guy looks gobsmacked!

Ader wrote:Nice 320 rack pull - Very solid - What type of suit are you using?

The sit up guy looks gobsmacked!

Yea, I was watching him too.
Looks insane with all those colorful plates.

Rilla wrote:Looks insane with all those colorful plates.

I think that too - Excellent stuff - Just love it when the bar's all loaded up like that

That is awesome. must be great having all the cardio poontang watching you pull that!

Ader wrote:Nice 320 rack pull - Very solid - What type of suit are you using?

The sit up guy looks gobsmacked!

A loose T-rex. I dont know why i bother tbh but it gives the hips a bit of tightness. If i asked someone to do the straps on it then i'd think i might get something out of it rather then doing them loose so i can put them up myself.

Frio3535 wrote:

Ader wrote:Nice 320 rack pull - Very solid - What type of suit are you using?

The sit up guy looks gobsmacked!

A loose T-rex. I dont know why i bother tbh but it gives the hips a bit of tightness. If i asked someone to do the straps on it then i'd think i might get something out of it rather then doing them loose so i can put them up myself.

The straps fdo look loose - You just flick them off - I woudl have thought (from my small knowledge of equipped lifting) that getting then tightened shoudl be a priority.

Is it just for DL's or a squat suit too - If a squat suit then from what I've picked up tight straps are extreme;ly important!

But I know the tightness on the hips is good for DL's I think some people use the suits just for that tight feeling. Must try it some day But I'm thinking I want a 600 raw total first

Yeh its a squat suit and yes, tight straps are important when squatting. Not so much when deadlifting, its more about getting the balance right, too tight and you''ll be pulled out of line or not even reach the bar, too loose and you won't get anything. Generally speaking theres isn't much carryover with suits deadlifting conventionally so i try to figure out what gives the most bang for buck.

Day 13 - Accessory Day - Abs, back, bis, calves

Hanging leg raise

4 x 12 BW

Chins

BW x 10
+20kg x 5
+30kg x 5
+40kg x 3

DB hammer curls

20kg x 6
30kg x 2 x 6

3 calve exercises, supersetted x 2 sets

Tight straps are important squatting in single ply but not so much when they're adjustable. In fact a lot of people seem to say they like to have their straps a little loose so they don't get pulled out of line. If your straps are tight on a double ply suit you must be agressive on the descent and have perfect form whereas loose straps or a weaker (single ply) suit gives a bit of margin for error.

burningnun wrote:Tight straps are important squatting in single ply but not so much when they're adjustable. In fact a lot of people seem to say they like to have their straps a little loose so they don't get pulled out of line. If your straps are tight on a double ply suit you must be agressive on the descent and have perfect form whereas loose straps or a weaker (single ply) suit gives a bit of margin for error.

Interesting stuff - thanks Nun - After my comp' I'll probably have a play with a single ply suit - One of my training partners reckons he has one that will work for me - Can't wait AndI may try a 46" (rather than the 48" I've been using) bench shirt just to see what that does too

Day 14 - RE upper

1 arm Grappler press

Bar x 10
+10kg x 6
+20kg x 6
+30kg x 6
+40kg x 6
+50kg x (8r) (7l) PB

EZ Skullie

40kg x 3 x 8

DB floor skullies

12kg x 3 x 8

Bent over lateral raise

22.5kg x 3 x 8

Come to the end of this microcycle, things are going well, weights are going up, bodyweight is slooowly going up. The next microcycle will commence on Monday, get a 2 day break in for good measure.
Going to make a couple of adjustments; Im going to experiment with a higher % on my lower DE days, ~70-75% i think so working weights will be in the region of 210-220kg. I will try to include some form of overhead lockout work aswell for more variety with my assistance on upper days.

Microcycle 2 - Day 1

Events

Frame Carry

200kg - 10m x 2
220kg - 10m
240kg - 10m
300kg - 2 pick-ups, ~3m carry

80kg Anvil loading x 5

Right, so im back at Results gym, as soon as i got down there i realised this is were i should be training rather then at the crap uni sports village.

Im going to ease off the lower ME days and over the course of this next microcycle include 2 DE days and a events day as i think the load the lower back takes would be to much with a ME day in there aswell.

So the next microcycle will look something like this;

Day 1 (today) Lower - Events
Day 2 - Upper - RE
Day 3 - Off
Day 4 - Lower - DE
Day 5 - Upper - Events
Day 6 - Off
Day 7 - Lower - DE
Day 8 - Upper - DE
Day 9 - Off
Day 10 - Lower - Events
Day 11 - Upper - RE
Day 12 - Off
Day 13 - Lower - RE
Day 14 - Upper - Events

Events are subject to weather conditions. The number of DE lower days has increased but the weight lifted will also increase.

Had a chat with the boss at Results, had a bottle of orals in hand so i know i can get gear off of him when the time comes lol. Few of the lads have had good results, one is off to Germany to compete in the Mr Universe i think, another is being interviewed for the WWE smackdown show. 12-14 guys down training the same bodypart at once, sounds like a decent buzz gets going in the evenings.

Day 2 - DE upper

Decided to make this more of a speed session, just the way it played out

Log - 1 motion hang clean and press

52kg x 6 x 2
62kg x 3 x 2

Seated smith press

50kg x 8
70kg x 8
80kg x 2 x 7

Skullcrushers

30kg x 3 x 15

1 arm DB row

35kg x 8
45kg x 8
60kg x 8, 10

I'll be sticking with 1 motion log stuff as my dynamic exercise.

Ader wrote:Nice 320 rack pull - Very solid - What type of suit are you using?

The sit up guy looks gobsmacked!

It's my old t rex which i used to deadlift with at the british, used it for helping prevent injuries, or in my case at british stop the injury hurting too much.

Awesome pull nick... very impressive.

Frio3535 wrote:Had a chat with the boss at Results, had a bottle of orals in hand so i know i can get gear off of him when the time comes lol.

TBH I thought you'd already went and done a ninja jabbing on us with the crazy strength gains and everything. If not, that's just even more silly.

Rilla wrote:

Frio3535 wrote:Had a chat with the boss at Results, had a bottle of orals in hand so i know i can get gear off of him when the time comes lol.

TBH I thought you'd already went and done a ninja jabbing on us with the crazy strength gains and everything. If not, that's just even more silly.

For sure, nick is a human fork lift.

Day 3 -off
Day 4 - DE lower

60kg x 10
100kg x 10
140kg x 10
180kg x 1
180kg + 30kg chains x 1 x 8

Had to cut it short as im now back in uni doing work. Suprised i got in a sesh at all tbh.

Day 5 - Events Upper

Log clean and press

52kg x many
62kg x 3
72kg x 1
82kg x 1
87kg x 1
92kg x 1 - PB

Seated Smith press

50kg x 12
70kg x 8
80kg x 2 x 8

Skullcrushers

30kg x 15
40kg x 3 x 10

EZ curls

40kg x 2 x 10

Bent over lateral raise

16kg x 3 x 10

This mesocycle seems to be coming together nicely, tricep strength definitely on the up.

Really really late getting to the gym tonight, didn't finish till 11:20. In by myself so music up, full blast, buzzing!

ME Lower

19" Rack pull

60kg x 20
100kg x 20
140kg x 5
180kg x 3
220kg x 3 - Predator briefs on + belt
260kg x 3
300kg x 1
340kg x 1
362.5kg x 1 PB



Predators left on

Wide stance arch back GM

Cambered Bar
60kg x 7
80kg x 6
100kg x 6
120kg x 6
140kg x 6
160kg x 6
170kg x 6

Won't be doing these again in briefs, in fact i think ill drop the exercise all together in favour of a narrower stance. Not great on the knees with briefs.

Pull throughs

3/4 Stack x 5 x 15

Decent weight there.

Deadlift

70kg x 10
120kg x 8
170kg x 5
210kg x 1 - Predator briefs on
250kg x 1
280kg x 1 - T-Rex on
300kg x 1 - Straps up
310kg x 1 - PB

BOOM!

Low box squat

60kg x 5
100kg x 5

Got a shooting pain down my left hamstring so stopped

Calves - Giant set - 2 sets

Hamstring seems fine now, deadlift PB..epic session

9 days off week with my gf who i haven't seen in 5 weeks

what the fuck man your a freak LOL, how much u weighing now, what would you need for the magic 4 times bodyweight?