I Come From the Land of the Ice and Snow

[hbriem]

Monday Jan 10th 2011 - Squat Day

Squat

50kg (110 lbs) x 5,5
70kg (154 lbs) x 5
100kg (220 lbs) x 3
120kg (265 lbs) x 3
140kg (309 lbs) x 1
155kg (342 lbs) x 3,3,3,3,3 (84%)

5x4 next week I hope.

Press (+ Push)

72.5kg (159 lbs) x 3,3,3,2+1
70kg (154 lbs) x 3,1+2

[K.Diesel]

We are actually quite happy to distance ourselves from the other feds in this way. Note that supposedly there will be a Raw IPF Worlds ("Classic Powerlifting") for the first time in 2012 and the IPF will not be certifying any new equipment manufacturers nor new types from now on. To me, this clearly signals a move to outlaw equipment altogether in 2013-2015 and push for the Olympics in 2016. I would much prefer to compete entirely raw.

I, for one, welcome my new raw overlords. ;-)

Wow, I'd read about the 2012 "classic", but not about the equipment certifications. Seems like they're putting all their eggs in the IOC's basket with that move, which makes sense to me if they've been guaranteed Olympic status on that condition. But haven't those equipment companies been the primary financiers of the sport, along with perhaps equipment (Eleiko, etc) and supplement companies? I wonder how the $ is going to be replaced if Inzer, Titan and Metal are out of the picture.

That said, training and competing raw is much less complicated than with gear. I still like the single-ply stuff though.

[hbriem]

Yes, the equipment manufacturers have been the primary financers of the sport and I suspect there will always be IPF equipped powerlifting outside the Olympics. However, if the Olympic dream came true, that would open the doors for other sources of revenue, TV, advertising and so on.

[hbriem]

Wednesday Jan 12th 2011 - Bench Press Day

Bench Press

70kg (154 lbs) x 6,6
100kg (220 lbs) x 3
115kg (254 lbs) x 5,5,5,4,4

Couldn't quite finish the planned 5x5, but still, a little improvement.

DB Snatch

32kg (70 lbs) x 5
40kg (88 lbs) x 2
46kg (101 lbs) x 1
50kg (110 lbs) x 1L+FR, 1R+FL

Weighted Chinup

20kg (44 lbs) x 5,5,5,5,5

[hbriem]

My plan for the next 7 weeks:

Squat

           Monday       Wednesday
----------------------------------------
Jan 17-19  155 x 55555  120 x 222222
Jan 24-26  160 x 4444   120 x 222222
Feb 1-2    165 x 4444   125 x 22222
Feb 07-09  170 x 333    125 x 22222
Feb 14-16  175 x 22     130 x 2222
Feb 21-23  180 x 2      130 x 2222
Feb 28-02  190 x 1      140 x 222
Mar 04     Rest before meet on 12th

Bench Press

           Monday      Wednesday
----------------------------------------
Jan 17-19  110 x 22222  120   x 3333
Jan 24-26  110 x 222222 120   x 33333
Feb 1-2    112 x 22222  120   x 4444
Feb 07-09  115 x 2222   122.5 x 33333
Feb 14-16  115 x 22222  125   x 222  
Feb 21-23  120 x 333    127.5 x 2
Feb 28-02  125 x 222    132.5 x 1
Mar 04     Rest before meet on 12th

Deadlift (Friday)

         Heavy      Backoff
Jan 21   205 x 2    180 x 333333
Jan 28   190 x 333  160 x 3333
Feb 04   205 x 22   170 x 33333
Feb 11   210 x 22   180 x 333
Feb 18   220 x 2    180 x 333
Feb 25   225 x 2    170 x 333
Mar 04   Rest before meet on 12th

Assistance work, mainly presses and chins, I'll add afterwards as far as time and energy allows.

The last two-three weeks are lower volume and I'll add some equipped work then.

[hbriem]

Monday Jan 17th 2011 - Squat Day

Squat

95kg (209 lbs) x 5
125kg (276 lbs) x 3
140kg (309 lbs) x 1
155kg (342 lbs) x 5,5,5,5,5 (5kg PR for 5x5!)

So hard and took so long.

Speed Bench Press

70kg (154 lbs) x 5
100kg (220 lbs) x 3
110kg (242 lbs) x 2,2,2,2,2

So easy and so quick.

[hbriem]

I injured my right elbow (first time) doing those squats last week. It got better soon, but felt it again after 3 sets of bench today. Will need to be careful

Wednesday Jan 19th 2011 - Bench Press Day

Bench Press

70kg (154 lbs) x 8
100kg (220 lbs) x 3
120kg (265 lbs) x 3,3,3,3,3

Thought about a back-off set, but decided against it because of elbow.

Speed Squat

70kg (154 lbs) x 8
100kg (220 lbs) x 3
120kg (265 lbs) x 2,2,2,2,2,2

Did some high-rep, light DB work to try to get some blood into my elbows.

[hbriem]

Friday Jan 21st 2011 - Deadlift Day

Deadlift

70kg (154 lbs) x 5
120kg (265 lbs) x 5
160kg (353 lbs) x 3
180kg (397 lbs) x 1
200kg (441 lbs) x 1
215kg (474 lbs) x 2
180kg (397 lbs) x 3,3,3,3,3

Easy peasy.

Press

60kg (132 lbs) x 3
70kg (154 lbs) x 3,3,3,3,3,3

Slight twinge from elbow, but much less than Wednesday.

[hbriem]

Well, a little bragging now and then keeps us young, doesn't it, Mike?

Monday Jan 24th 2011 - Squat Day

Squat

60kg (132 lbs) x 8
70kg (154 lbs) x 5
100kg (220 lbs) x 3
120kg (265 lbs) x 3
150kg (331 lbs) x 1
160kg (353 lbs) x 4,4,4,4

Hard.

Bench Press

80kg (176 lbs) x 5
100kg (220 lbs) x 3
110kg (242 lbs) x 2,2,2,2,2,5

Weighted Chinup

25kg (55 lbs) x 3,3,3,3,3

[hbriem]

Wednesday Jan 26th 2011 - Bench Press Day

Bench Press

50kg (110 lbs) x 10
70kg (154 lbs) x 5
100kg (220 lbs) x 3
120kg (265 lbs) x 3,3,3,3,3,3

Speed Squat

50kg (110 lbs) x 10
70kg (154 lbs) x 5
100kg (220 lbs) x 3
120kg (265 lbs) x 3,3,3,3,3,3

Notice something? I swear it wasn't planned.

Wide Grip Pullup

BW x 10,10,7