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93hopkinsonr

Hard Graft

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Training 28/5/17

squat 

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 - paused 

belt on 

220kg x 1 - paused 

wraps on 

240kg x 5 (pb5) 

240kg x 3

240kg x 3 

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Training 1/6/17

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 1 

140kg x 1

152.5kg x 1 

165kg x fail 

165kg x 1 f2 

110kg x 15

strict press

bar x 8

60kg x 3

80kg x 1 

 

notes 

after 4 night shifts I just felt weak. I was pleased to get the 165 

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Training 2/6/17

sumo deadlift 

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 

220kg x 1 - mixed grip 

250kg x 1 - mixed grip 

straps on, belt on 

270kg x 2

270kg x 2 

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Training 4/6/17

squat 

bar x 10

bar 2x5

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 - paused 

belt on 

220kg x 1 - paused 

wraps on 

250kg x 4 (pb4) 

250kg x 2

wraps off 

252.5kg x 1 (pb) 

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Training 5/6/17

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 1 

140kg x 1

160kg x 1 

170kg x fail 

170kg x fail 

150kg x 2

150kg x 3

strict press

bar x 8

60kg x 3

80kg x 1

90kg x 1

100kg x fail 

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Training 6/6/17

sumo deadlift 

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 

220kg x 1 - mixed grip 

240kg x 1 - mixed grip 

260kg x 1 - mixed grip (beltless pb) 

belt on, straps on 

280kg x 2 (pb2) 

300kg x fail - at knees. Close 

lat pulldown 

90kg x 8

90kg x 8

90kg x 8 

side handle, close grip pulldown 

8,8,8

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Training 8/6/17

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 1

140kg x 1 

152.5kg x 1 - weight felt easy and wanted 3 but was too painful on shoulder 

flies 

12.5kg x 8,8,8

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Training 12/6/17

squat

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 - paused 

belt on 

220kg x 1 - paused 

240kg x 1 

wraps on 

260kg x 3 (pb3) 

260kg x 3 

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Training 13/6/17

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 2 

140kg x 1

140kg x 1

160kg x 1 

170kg - pec strain. Controlled nicely all the way to chest, felt a pop as I began to press 

 

notes 

could feel a slight pull on pec beforehand. Right shoulder is the best it's been in ages due to mega cissus and joint health 

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Training 15/6/17

sumo deadlift 

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 

220kg x 1 - mixed grip 

straps on 

250kg x 1 

belt on 

280kg x 1 

300kg x 1 (pb) 

lat pulldown 

10,10,10,10

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So this comp was booked and paid for about 2 months ago and I was really looking forward to it. I felt really well prepared. 

In my build up I walked out and squatted 270kg for a triple, pulled 300kg in the gym and was benching 160kg for reps every session. I was so confident of smoking my total of 725kg. 

2 weeks to the day before my comp, I was doing my last heavy bench session and boom, did my pec. I did 160 as my last warm up no problems and wanted to finish on a 170 double. I felt in control on the way down but as soon as I went to press I felt a small tear of the tendon. It felt like bubble wrap under my skin being popped. 

At this point I thought there was no way I could compete but I thought I'd go anyway to support my training partner. 

Anyway after 2 weeks of tirelessly working on my pec everyday I thought, f**k it. 

So I weighed in at 98.4kg to compete in the 100kg juniors. 

Squat 

I warmed up to 250 in wraps and it felt easy. Not the best I've done but certainly not a confidence knock. I opened on 265kg and felt confident of going for a pb on my second, so I took 277.5kg. I squatted the weight easily enough but was red lighted for depth, even though it almost looked identical to my opener. So for my third I took the same weight again and sunk it as low as my hips and hamstrings would let me and got it passed for a new pb. It was a bittersweet feeling though as I almost knew I had a pb there and would have liked it to have been bigger than 2.5kg. It looked easy enough and there was definitely more kilos there. 

Onto bench. I had initially planned to open on 165 but lowered it to 140 because of the injury but whilst I was warming up I could feeling it really pulling quite painfully through all the painkillers on 120. So I lowered it again to 130 and then that was me out for bench . A shame because the strength was there. 

Finally deads. I set my opener for 272.5 and warmed up to 260. There was no doubt in my mind whatsoever. Pulled 272.5 no problem. I set my second to 282.5 for a comp pb and that was just as easy. So I set my third to 290, which was my pb up to about 10 days before. I pulled 290 and do feel it was the right call as I don't think 300 was there that day. 

So all in all, a squat pb, and a comp deadlift pb. I didn't get the total I wanted as I was injured but I would have needed to bench no way near my max to hit a pb total which is a good place to be. If I can stay healthy for the next one I'll for sure be around a 760kg total. 

Total 697.5kg with token bench which is my third biggest total lol

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Training 5/7/17 - session 1 

bench press 

bar 3x10

60kg x 10

60kg x 5

80kg x 5 

90kg x 5

90kg x 5

90kg x 5

90kg x 5

90kg x 5 

dips 

bw x 10,10,10

tricep push downs 

10,10,10,10

lat pull downs 

10,10,10,10

 

sessions 2 

leg press 

150kg x 10,10,10,10,10

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Training 7/7/17

strict press

bar x 10

bar x 5

60kg x 5

60kg x 1

80kg x 1

90kg x 2

60kg x 5

60kg x 5

shoulder dumbbell press

20kg x 8

20kg x 8

20kg x 8

tricep push downs 

10,10,10,10

bicep cable curls 

10,10,10,10 

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