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Squat, bench, DL & occasional running


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Pretty happy right now, nailed a good 264 ATG squat last night. That's my raw PB in a meet, so with 3.5wks to go I think I am capable of 275 with which I'd be pretty stoked with.

 

Just putting together a video now, I warmed up then hit my planned opener of 220 (felt easy), then went to 242 (felt comfortable) and finished with 264 which was not too bad. I think for the meet I'll do something like:

 

ATTEMPT 1: 220

ATTEMPT 2: 264

ATTEMPT 3: 275

 

Good plan?

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Pretty happy right now, nailed a good 264 ATG squat last night. That's my raw PB in a meet, so with 3.5wks to go I think I am capable of 275 with which I'd be pretty stoked with.

 

Just putting together a video now, I warmed up then hit my planned opener of 220 (felt easy), then went to 242 (felt comfortable) and finished with 264 which was not too bad. I think for the meet I'll do something like:

 

ATTEMPT 1: 220

ATTEMPT 2: 264

ATTEMPT 3: 275

 

Good plan?

 

I don't know anything about competitions, nor the mindset one would get in for lifting in a comp, but if 220 was easy wouldn't you rather open with something a little heavier so that it's not such a jump in weight between lifts 1 and 2?

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I don't know anything about competitions, nor the mindset one would get in for lifting in a comp, but if 220 was easy wouldn't you rather open with something a little heavier so that it's not such a jump in weight between lifts 1 and 2?

It's all about not missing that important first lift, calming the nerves and getting a score on the board. Squats are the first up of the 3 lifts, so if you miss that opener potentially you have a good chance of bombing out of the whole thing.

 

Why open with 100kg if it's easy? Well, two reasons really...

 

1) I know 99.9% I should get the lift, which will then allow me to attempt the 120 (which I'd still be pretty happy with if I missed the 3rd attempt)

2) I could open with 110kg and probably get it, but I would use more energy than I would have if I had opened with the 100kg.

 

Generally you want to open up with a lift that's around 70-80% of your max, second lift should be probably close to the most you've done in training and then the 3rd you can go for a PR

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So 3wks to go and I'm feeling good. From now on I'll just be highlighting the key parts of my sessions rather than typing up the whole thing like I normally do.

 

On Friday I hit a comfortable 400 DL and last night I just did 3 x sets with my bench opener of 220. Heavy squats again this afternoon. Cheers MF.

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I'm midway through a relatively easy week as far as training goes, bodyweight sitting around 141 so I'm down a little for whatever reason. I trained chest and legs on Tuesday...

 

4 x sets paused dumbbell chest press: last set was 75 x 10

12 or so sets of bench including 3 x singles with my opener of 220

5 or 6 sets of parallel box squats: last set was 220 x 5

Finished off with ATG squats, 132 for 5x5 (45secs rest in between each set).

 

Having two days off, training again tomorrow morning.

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Fantastic news about the feature! Is it an interview or a profile?

Thanks mate, this one is more of a profile of who I am and what I do.

 

I had a three page magazine interview a few years back, that was pretty cool. It certainly helped get my name out there ~ I was a cyclist/triathlete back then though...

 

348_31128363719_6677_n.jpg

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Two weeks until the meet and I'm feeling great! Morning weight is 141 so it's good not having to worry about making weight and/or dieting.

 

Rest day today and an easy training tomorrow, just anicillary moves + core work then I'm into my final heavy week where I'll test my maxes for the last time. This time next week I should be all done, ready and where I need to be.

 

Having a great weekend with my girls, off to the beach for some fun today!

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Nice! Have a fun weekend. Let's see some solid numbers next week for your prep to give you a good confidence boost!

Thanks mate, I'm banking on that! Really want to hit a solid 264 squat, if that happens I'd like to try for 275 at the meet. I'm not worried about the deadlifts and my bench should be okay assuming I have no issues with my 220 opener haha.

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Man I have eaten like a horse today, but that's okay as I decided to have an extra rest day and train first thing in the morning instead of tonight.

Felt I needed to increase my protein intake over these last few weeks leading into the meet, have been playing with my protein shake and I've finally managed to get a 400ml shake that gives me:

 

Cals 420

Protein 75g

Carbs 20g

Total fats 1.5g

 

That should help things ?!

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