Mini Forklift Posted November 6, 2012 Author Share Posted November 6, 2012 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: 220ATTEMPT 2: 264ATTEMPT 3: 275 Good plan? Link to comment Share on other sites More sharing options...
asparagus Posted November 7, 2012 Share Posted November 7, 2012 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: 220ATTEMPT 2: 264ATTEMPT 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? Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 8, 2012 Author Share Posted November 8, 2012 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 8, 2012 Author Share Posted November 8, 2012 Last video blog before the meet, all of the hard work is nearly done now... http://www.youtube.com/watch?v=bGAclIjHzI4 Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 10, 2012 Author Share Posted November 10, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 10, 2012 Author Share Posted November 10, 2012 Might take Asp's advice and open with 231. Did some squats this morning, second or third squat session this week so wasn't quite at full strength. 231 was pretty solid and my last set was a comfortable 242. Heading into a lighter week now before my final heavy week before the meet. Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 10, 2012 Share Posted November 10, 2012 Mate im excited for you not long now eh, sorry to come across as ignorant but by raw it means no equipment like belts right? I'm sure I'm wrong ahha fill me in Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 11, 2012 Author Share Posted November 11, 2012 Belt is okay as long as it meets IPF requirements, and you have to wear a non-supportive singlet. No wraps, straps or any other stuff is allowed though, just man Vs weight. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 14, 2012 Author Share Posted November 14, 2012 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 1012 or so sets of bench including 3 x singles with my opener of 2205 or 6 sets of parallel box squats: last set was 220 x 5Finished off with ATG squats, 132 for 5x5 (45secs rest in between each set). Having two days off, training again tomorrow morning. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 14, 2012 Author Share Posted November 14, 2012 I forgot to mention that I'm being featured in the 'Australian Men's Fitness' magazine soon, so hopefully I'll find a way to post it up on here once it comes out Link to comment Share on other sites More sharing options...
asparagus Posted November 14, 2012 Share Posted November 14, 2012 I forgot to mention that I'm being featured in the 'Australian Men's Fitness' magazine soon, so hopefully I'll find a way to post it up on here once it comes out Nice! Link to comment Share on other sites More sharing options...
Synny667 Posted November 14, 2012 Share Posted November 14, 2012 That is awesome! Link to comment Share on other sites More sharing options...
TallCanz Posted November 14, 2012 Share Posted November 14, 2012 Fantastic news about the feature! Is it an interview or a profile? Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 15, 2012 Author Share Posted November 15, 2012 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... Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 15, 2012 Share Posted November 15, 2012 Nice shades mon didn't know you used to live in the UK, I'm looking forward to the article Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 15, 2012 Author Share Posted November 15, 2012 Left the UK when I was 19 mate, worked on QE2 cruise liner for 5yrs and have been in New Zealand for just over 10yrs. My family are all from the Midlands but I don't feel British anymore lol... I consider myself a kiwi. Whereabouts are you from? Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 15, 2012 Share Posted November 15, 2012 That's cool Isle of Wight matey, right at the bottom ahha Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 15, 2012 Author Share Posted November 15, 2012 IOW is beautiful, love that place! Just back from an early morning session, did a bit of light back and felt good. Deficit DL's were my main exercise - 5 sets and the last set was 330 x 6 done as single reps. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 16, 2012 Author Share Posted November 16, 2012 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! Link to comment Share on other sites More sharing options...
asparagus Posted November 16, 2012 Share Posted November 16, 2012 Nice! Have a fun weekend. Let's see some solid numbers next week for your prep to give you a good confidence boost! Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 16, 2012 Author Share Posted November 16, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 17, 2012 Author Share Posted November 17, 2012 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 420Protein 75gCarbs 20gTotal fats 1.5g That should help things ?! Link to comment Share on other sites More sharing options...
mrbear666 Posted November 17, 2012 Share Posted November 17, 2012 hey mate, whats in that shake if you dont mind me asking? Link to comment Share on other sites More sharing options...
Mini Forklift Posted November 17, 2012 Author Share Posted November 17, 2012 Oat milk, soy protein, chia seeds, 5g micronised creatine + 5g glutamine. Tastes good too, bonus. Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 17, 2012 Share Posted November 17, 2012 Holy shit! 75g protein! That sounds amazng haha, and I can definitely see that helping! You must be excited! Link to comment Share on other sites More sharing options...
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