Training for a 600kg total @ 90kg

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Tue Jul 15, 2014 8:25 pm

Bench

100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

110kg x 1

Incline Bench

Up to 100kg x 1 - Default PR since I've never really gone above 80kg on this. Very easy. Probably could have got 3-5 reps with it

Deadlift

200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3

Push Press

Up to 110kg x 1

Behind Neck Push Press

Up to 110kg x 1

Strict Press

60kg x 10
80kg x 1

Really nice session. Everything fast and snappy. No reps were hard or in question.

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Thu Jul 17, 2014 11:53 pm

Paused Bench

90kg x 3
90kg x 3
100kg x 1
100kg x 1
100kg x 1
110kg x 1
110kg x 1

100kg x 3

Squats

150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5

Behind Neck Push Press

Up to 110kg
Just failed 120kg

Beltless Deficit Deadlift

170kg x 1
170kg x 1
170kg x 1
170kg x 1
170kg x 1
170kg x 1
170kg x 1
170kg x 1
170kg x 1
170kg x 1 - each single started on the minute

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sun Jul 20, 2014 4:57 pm

Squat

60kg x 3
100kg x 3
120kg x 3
140kg x 2
150kg x 2
160kg x 1

170kg x 1
170kg x 1
170kg x 1

140kg x 7

Bench

110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2

Deadlift

140kg x 1
180kg x 1
200kg x 1
210kg x 1

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Brutal Bajan
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Re: 210/130/260

Post by Brutal Bajan » Fri Jul 25, 2014 5:02 am

Holy shit nice progress!

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Fri Jul 25, 2014 10:50 am

Cheers buddy!

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Fri Jul 25, 2014 2:42 pm

Last few days training. Nothing too great....

Tuesday 22/07/14

Bench

105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3

108kg x 3

Deadlift

210kg x 3
190kg x 6
180kg x 8 speed singles

14 inch Deadlift

210kg x 3
220kg x 3

Strict Press

Up to 85kg x 1

Thursday 24/07/14

Bench

100kg x 6
100kg x 6
100kg x 5
100kg x 5
100kg x 5
100kg x 3
100kg x 3
100kg x 2
100kg x 1 (paused)

60kg x 30

Squat - Each set on the minute

140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2

Friday 25/07/14

Deadlift

190kg x 4
190kg x 4
190kg x 4
190kg x 4

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Wed Aug 06, 2014 8:37 pm

Hopefully competing at the EPA All Englands in a week and a half. Wanted to work up to some openers to guage good weights today. Good session;

Squats

60kg x 3
100kg x 3
140kg x 1
150kg x 1
160kg x 1
170kg x 1,1 (Opener, easy)
180kg x 1
185kg x 1 = PR!

Bench

70kg x 5
90kg x 5
100kg x 3
110kg x 2,2,2
110kg x 1 (Paused, Opener)
112.5kg x 1 (Paused)
115kg x 1 (Paused)

Deadlift

140kg x 1
160kg x 1
190kg x 1
210kg x 1
220kg x 1 (Opener, Fast)
230kg x 1

Deficit Deadlift

190kg x 1 (Fast)

Pendlay Rows

140kg x 5,5

Behind Neck Push Press

100kg x 1
110kg x 1

So hopefully I'll open at 170/110/220, and finish on 190/120/240. Not too bothered if I don't go 9 for 9. I'm mainly competing to qualify for the British Classics in October.

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powerlifter54
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Re: 210/130/260

Post by powerlifter54 » Wed Aug 06, 2014 8:58 pm

Like it. Good luck.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sun Aug 10, 2014 5:21 pm

Front Squat

60kg x 5
80kg x 4
110kg x 3
120kg x 2
130kg x 1
140kg x 1 = PR
150kg x f

Deadlift

180kg x 7

18 inch deadlift

230kg x 1
260kg x 1
280kg x 1
300kg x 1 - never tried these before, more there

Incline bench

90kg x 6

Bench

80kg x 14

Took it a bit easy today, mostly wanted to get some light pumping work in.

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Mon Aug 11, 2014 10:25 pm

Bench

90kg x 5
100kg x 3
110kg x 1
110kg x 1 - Paused
115kg x 1
120kg x 1

Deadlift

120kg x 1
170kg x 1
200kg x 1
210kg x 1
220kg x 1

Dips

+20kg x 5
+20kg x 5
+20kg x 5
+20kg x 5

Cable Rows

Stack x 15
Stack x 15
Stack x 15
Stack x 15
Stack x 15

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Thu Aug 14, 2014 9:10 pm

Last session before All Englands on Sunday....

Squats

60kg x 1
100kg x 1
140kg x 1
160kg x 1
170kg x 1 - Easy. May open on 180kg depending on how I feel.

Pause squats - 3s in the hole

140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1 - very easy.

Bench

90kg x 3
100kg x 1
105kg x 1
100kg x 2,2,2,2,2- feet in air, no pause. All previous reps paused.

Beltless speed deadlift

170kg x 1
170kg x 1
170kg x 1
170kg x 1
170kg x 1
170kg x 1

Weighed in at 91.6kg tonight. Worried I'm going to put too much weight on over the weekend.

Tried on my SBD's tonight. They're truly a world apart from any other knee sleeves I've ever tried, including my single ply ones. Painful as hell to put on, but oh so worth it.

I was planning on opening at 170/110/220. Depending on how I feel I may open on 180/110/230. We'll see Sunday. I don't like lifting early, and lift-off is 10:30am. I'm barely even awake at that time.

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Fri Aug 15, 2014 5:14 pm

150kg front squat PB today!

Probably not such a good idea when I'm competing on Sunday lol!

Weighing in at 90.1kg. Just need to watch what I eat over the weekend now...

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sun Aug 17, 2014 3:40 pm

Competed at the All England's today. My main aim was to qualify for the British Classics in October, which meant a 427.5kg total as a Junior. Anything over that was a bonus.

Weighed in at 90.6kg, so was the lightest person in the 93kg class.

Squat:

170kg - Good lift
180kg - Good lift
185kg - Good lift

Bench:

110kg - Failed. I started to lower the bar before the referee said start, realised half way down, and went back to the start position. I then completed the lift succesfully, but failed due to early start.
110kg - Good lift
115kg - Good lift

Deadlift:

220kg - Good lift
230kg - Good lift
250kg - Fail

Went 7/9, and ended with a 530kg total. Came 3rd in the 93kg Juniors.

Aim is to total 550kg at the British Classics in October. Gives me a week rest, and then approximately 6 weeks training time. I'd like to open with 180/115/230, and close on 190/120/240. Anything over that would be amazing for me.

Had a really decent day, and a massive thanks to the spotters, who reminded me of the commands throughout the lift, and gave me advice.

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Bobby
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Re: 210/130/260

Post by Bobby » Sun Aug 17, 2014 4:29 pm

Nice! Was it a raw competition (without suits and bench shirts)?
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sun Aug 17, 2014 4:33 pm

Yup! Thanks Bobby

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Re: 210/130/260

Post by Holland Oates » Sun Aug 17, 2014 4:36 pm

Nice work

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sun Aug 17, 2014 4:40 pm

Thanks EZ. Got a lot of work to put in for my next one, particularly practicing lifts with referees commands.

My bench pause needs work too. I typically pause for around 1.5 seconds in training, so when it took the 80 year old ref 5 seconds to give each command, it threw me off a little.

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Re: 210/130/260

Post by Dunn » Sun Aug 17, 2014 4:47 pm

Good work, BJ!

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Re: 210/130/260

Post by The Ginger Beard Man » Sun Aug 17, 2014 8:36 pm

Nice job!
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Wed Aug 20, 2014 6:43 am

Back to it.

Squats

140kg x 8
140kg x 8
140kg x 8

Bench

90kg x 8
90kg x 8
90kg x 8

Beltless Deficit Deadlift

150kg x 5

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powerlifter54
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Re: 210/130/260

Post by powerlifter54 » Wed Aug 20, 2014 4:28 pm

I'd like to open with 180/115/230, and close on 190/120/240. Anything over that would be amazing for me.
No problem. My advice is when you do those repeated sets, in the squat/BP pick two weights about 10kg apart and alternate the triples or singles. In the DL i would advise 20kg difference. Easy to yake the plates on and off and one of the simplest and easiest ways i know to get stronger. You are using the right amount of weight when the lighter weight gets faster each set and heavier set gets easier on the second or third sets and harder on the next sets.

Do bench pauses. Two ways to do them and i would do both. One is to relax at bottom and fire it off your chest. Second is to get meet setup tight and keep tension during pause. Vary your pause times.

Where did you miss 250kgs in DL? Off floor? Below knee?
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Thu Aug 21, 2014 9:27 pm

Jack, which repeated sets are you referring to? I'm a little confused about your first paragraph.

250kg came up about 2 inches. It wasn't going anywhere.

Tonights efforts...

Deadlift:

220kg x 1
220kg x 1
220kg x 1

Beltless Pause Squats:

140kg x 1
140kg x 1
140kg x 2

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Re: 210/130/260

Post by Fat Cat » Thu Aug 21, 2014 9:49 pm

Great work at your meet man, congratulations.
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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Fri Aug 22, 2014 4:53 pm

Thanks Fat Cat.

Today:

Push Press:

90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
100kg x 1
100kg x 1
100kg x 1

Front squat:

100kg x 1
120kg x 1
130kg x 1
140kg x 1
140kg x 1

Squat:

140kg x 5 - last rep paused for 3s

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Beer Jew
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Re: 210/130/260

Post by Beer Jew » Sat Aug 23, 2014 10:11 pm

I think I'm going to pull out of my next comp in October.

Been thinking a lot about my training recently, and pure powerlifting isn't really where I want to be, at least until I'm in better physical shape.

I'd like to add in some cardio and some bodybuilding training, cut back on my squatting, and do more deadlifting and overheads. I believe this will make me both look, feel, and perform better.

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