Slowjoe's Second Go

[slowjoe]

Yeah, before we get into it, the week numbering is going to hell. Thread policy is that a week runs from Sunday to Saturday. Took time off because I've had a cold, and decided not to train through it, though I could have. Anyway...

Warmup:
Arm swings
OHS: 20/44 x 3, 5

Back squat
20/44 x 5
60/132 x 5
100/220 x 6 - http://www.youtube.com/watch?v=HRVzdzokRZE
140/308 x 5 x 3
http://www.youtube.com/watch?v=qfJny1Ze-lc
http://www.youtube.com/watch?v=x4C4Xdz8FoU
http://www.youtube.com/watch?v=1eRsTpJZ2aU

Looks like I just squat high. I made a special effort in the 6th rep of the 100kg set to go as low as I could, and that still looks marginal. FML.

Press:
20/44 x 5
40/88 x 5
50/110 x 5
58.5 x 5 x 3
25/55 x 20

Finally got my backoff set of 20 in. Used 0.5kg plates from a 1inch weight set to microload. This is right around the place I get stuck at on the press, so we'll see if I can get through.

I should buy a weights bench shortly. Can't decide whether to get a flat bench, or an adjustable one.

Power clean (tale of woe)
20 x 5
40 x 5
50/110 x 3
60/132 x 3
65/143 x 3
70/154 x 3
72.5/160 x 3
75/165 x 3
77.5/170 x 1

Just don't have my mojo on these. Gonna put a week of 75kg PC in, and then start micro-loading.

Chinups
4x5

[slowjoe]

Rain is interfering with plans to lift today. In the meantime, I made a video of my "tripod" for video-ing my squats with my Iphone:

http://www.youtube.com/watch?v=zJ5YbbJlrTQ

[slowjoe]

Having decided to workout at home, I'm finding it harder than working out in a gym. Weather has been poor, but it's still disappointing. I haven't managed to workout 3 times a week yet.

Warmup:
2 x 30s skipping
Snatches:
20/44x3
30/66x3
35/77x3
40/88x3
OHS
50/110x3

Squats:
20/44x5
60/132x5
100/220x5
145/319x5x3
Video of last set:
http://www.youtube.com/watch?v=B-ZeawEVdUU

Managed to screwup videos 3 times in succession, hence the one set of videos. Squats look high.

Press
20/44x5
40/88x5
50/110x5
60/132x5x3

Bar speed was pretty slow, especially level with the top of my head. Forgot my backoff set of 20, which was pretty dumb. Meh.

Power cleans
20/44x3
40/88x3
50/110x3
60/132x3
70/154x3
75/165x3,1

Form goes to hell on these. I keep reducing the work set, and I keep screwing up. Possible excuses:

1. Tiredness at the end of the workout. I was out of bananas, so blood-sugar might have been an issue.
2. Gap from last workout. Certainly possible.
3. New form. I've watched some videos, and started concentrating on the thigh bounce.
4. Lack of deadlifts. I really need to add these to the rotation.

[slowjoe]

Joined a powerlifting/olifting club this week. Paid for the first 10 weeks.

Warmup:
Broomstick OHS x n
6 chinups
10 situps

Back squats
20/44 x 5
60/132 x 5
110/242 x 5
150/330 x 5 x 3

The coach gave me a few pointers. First work set, he said I was looking at my feet. Looking up was ok. Look straight was ok. Looking down was verboten.

He also wanted me to hold the bar. I told him I couldn't. Second set, he told me to spent less time at the bottom.

He also said that full depth was defined by the hip joint and the knee. I just checked the IPF rules, and he's got this wrong. I need to be careful with advice, I guess.

Bench:
20 x 5 x 3 grips
60 x 5 x 3 grips
100/220 x 5 x 3 (liftoff)
80/176 x 5
Picked a bigger weight than I would have on my own.

Had form pointers with this. The guy wanted me to pull my legs in to be more stable. It felt like I might cramp. That screwed my concentration and form went in the second set. Still, 100kg bench isn't too shabby.

Deadlift
60/132 x 5 DOH
100/220 x 5 DOH
140/308 x 5 DOH
160/352 x 5 Mixed

First serious deadlifts since 2011. I think I chose the weights reasonably well.

Dumbell Press
5/11 x 5
10/22 x 5
15/33 x 5
20/44 x 5
25/55 x 3f

Front squat
50/110 x 5
90/198 x 5
Just jumped on the bar where someone else was back squatting when he stepped away.
w
Inclined dumbell press
12.5/27.5 x 30

Chinups
BW x 8 x 3

Bodyweight: 110/242

Apparently, the qualifying mark for the British Powerlifting Championship in October for my age group and sub 105kg weight class unequipped is a 485. I've never done a paused bench or a judged squat, but I can't imagine that it's beyond me. I lifted 160+150+100 = 410 today, rusty and for sets of 5. I might even hit 485 by the end of May.

[slowjoe]

Warmup: Truncated skipping

Back Squats:
20/44 x 5
60/132 x 5
110/242 x 5
155/341 x 5 x 3

These were legitimately tough. I think I'll go advanced novice shortly: DE squats next workout, then 2.5kg steps. Although I don't have a squat at the club on Saturday, only bar stands. I'm not a fan of someone trying to spot me either. But if I do DE at the club, I have to squat heavy at home on Thursday. Decisions, decision.

Press:
20/44x 5
40/88 x 5
50/110 x 5
61/134 x 5 x 3

I am absolutely delighted with these. I think I got stuck around here previously. Only the last rep of the last set was tough.

It then started raining, so I went inside to watch the Chelsea game.

[slowjoe]

So, I'm seriously thinking of entering the British Powerlifting Championship in October as a masters lifter. To do that, I need to total 485kg at 105kg BW, probably in July, and my current weight is 110kg.

What are the best resources to discuss making weight for lifters?

[slowjoe]

So, I've just bought the B&R bar from Rogue Europe.

Invoice number 0040, so they aren't exactly rushed with sales, apparently.

[Tad_T]

How much weight do you need to lose?

[slowjoe]

How much weight do you need to lose?

5kg/11lbs

[slowjoe]

So, I'm seriously thinking of entering the British Powerlifting Championship in October as a masters lifter. To do that, I need to total 485kg at 105kg BW, probably in July, and my current weight is 110kg.

What are the best resources to discuss making weight for lifters?

Looks like http://www.elitefts.com/documents/making_weight.htm is reasonably useful.