Valhall's training log (Justified? Justified!)

[Valhall]

Saturday February 4
C2W2

Squat
20kg x 10
60kg x 5
80kg x 5
95kg x 5

Press
35kg x 5
40kg x 5
50kg x 3
60kg x 3
70kg x 3
77.5kg x 5

Deadlift
75kg x 5
95kg x 5
110kg x 3
130kg x 3
147.5kg x 3
167.5kg x 4

Romanian Deadlift
60kg x 6
60kg x 6
60kg x 6

Post workout comments
Light squats, went quickly through them with no breaks.

The press was heavy today, I dont think I had any left in me after the last rep, though my form was not as good as it could have been. The barpath was not as straight as it should be on the last rep.

The deadlifts were also heavy today, and I didn't get more than 4 reps. If I had gone for a 5th it would have looked ugly.

This cycle has kinda been crappy, and im sceptical for the powerlifting meet next saturday. Now I hadn't planned on the meet next saturday, but the club asked me to participate since they needed enough people to sign on for this national club competition (where clubs across the country compete against each other as a club).

Plan then was just to repeat the numbers from the christmas meet, though with a PR in the bench at 130kg. But Im now skeptical even a repeat of the christmas meet numbers will be possible.

[Valhall]

The powerlifting club I belong to has one certified powerlifting trainer (though there are several there who has a lifetime of experience), and he is holding a seminar for our new members on friday.
Well anyway he has asked me to assist him on friday, which I am looking forward too.

Just hope people show, its free (for members, though its not advertised outside the club). Its made for novices, and goes through how to warmup, perfoming the 3 lifts, programming, diet etc.

Also on saturday I am going to participate in a regional powerlifting meet with my club. Now I hadnt planned on this so I havent been tapering or anything like that, but my club needed me to get the required number of people to join this team powerlifting championship. I've only been training for a year, and I am the only one who doesnt use gear so I dont expect my wilks points to be much help but its better than nothing. However I've decided to take it slow this week and only train very light weights if at all.

[Valhall]

Tuesday February 7

Bench press w/stop
20kg x 10
40kg x 5
40kg x 5
50kg x 5
50kg x 5
60kg x 5
60kg x 5
70kg x 5

Press
20kg x 5
30kg x 5
30kg x 5
40kg x 5
40kg x 5
50kg x 5

Wednesday February 8

Squat
70x5
85x5
100x3
110x2
120x1

Deadlift
80x5
100x5
120x2
130x1

Post workouts comment
These 2 were supposed to be week 3 of 5/3/1 C2, but as I agreed to do a meet on saturday I decided to take it easy and with light weights.

I'm not really feeling that great lately, so im very skeptical for saturday. We'll see.

[Mark Edward]

How'd it go? I'm guessing you hit something like 180/130/200 and a total of at least 500.

[Valhall]

Double post.

[Valhall]

How'd it go? I'm guessing you hit something like 180/130/200 and a total of at least 500.

Did not go exactly as planned im sad to say.

I havent been working up to this meet, it was more something I was asked to join just a couple of weeks ago. And as I havent been feeling that awesome lately I decided I would go for atleast 170/130/200 with a total of atleast 500.

Squat
1. Opened with very low 155kg. This actually felt not as easy as I thought it would be. Also the lift was not good, due to me stepping forward with one foot before the judge said RACK IT. I was so upset at myself .

2. Second lift of 165kg. Felt heavy as hell, I was unpleasently surprised. At this moment I decided to go for 170 and not any more.

3. 170. Easy! Felt like air and I almost jumped it up. What the fuck? At this point I realised I should have gone for more! But it was too late.

Bench press
1. Opened with 115kg, easy.

2. 125kg, easy.

3. 130kg, miss. The main judge that was supposed to give the call PRESS, had a mind voage elsewhere as she didnt give the command to press until atleast 10 seconds later. I got it up halfway up and then it stopped.

I left without saying a word about it, but was called back in. Apparantly the judge had decided to give me a new lift due to judging error. That is she admitted that her mind was elsewhere during my lift and gave the command to press way too late. I would be able to perform a 4th lift If I wanted. I decided to take the chance.

4. Miss, bah fuck. Stuck halfway up. Now I keep thinking "What if", what if she had given the command at the right time. Well she did appologize later for it, so I was not upset at the judge.

Deadlift
1. 180kg, easy. The only problem was my head almost exploding for holding my breath for too long. How so? Well I took a deep breath, bent over to take a grip, then for some reason started struggling with getting a proper grip (before I lifted) and all the while holding my breath.

2. 190kg, easy.

3. 200kg, easy. Had more in me on the deadlifts.

Post meet comments
During the meet I was , already before and after the first lift worrying about the last lift. I was being a negative nancy and saying I wasnt going to make it and I felt like shit and whined whined whined. Later one of my co lifters gave me some good advice: "If your gonna sit there and psyche yourself out and focus on how your not going to make it, then you might aswell just leave because then you wont make it."
I then tried to stop with the negative thoughts, but I still wasnt able to psyche myself UP in any way. However I stopped psyching myself down atleast.

In retrospec im angry at myself for not going for more than 170kg in the squat, since I've already pr'ed 170kg before and I should actually be good for 180kg. I chickened and psyched myself out and it ruined alot. But I suppose that retrospec negative thoughts is just as bad.

The bench was annoying, I wanted to make 130kg and I should have. I'll never know if I would have gotten it on the proper 3. attempt or not. But missing it halfway up atleast gives me an indication that I need to work on my tricep strength.

The positive of it all was how easy the deadlifts were.

Now, I was the only raw lifter and was somewhat left alone. There was a shortage of volunteers and functionaries so those that were there had to focus on wrapping and helping the other geared lifters with their suits. They also were there to psyche them up and call attempts etc. and this was something I missed for myself.
Me only having to focus on getting my belt on couldnt justify asking any of them to help me, as they already had their hands full.
The official club coach himself was lifting, so he couldnt be of any help either.
Next time I'll try to get a friend to come along.

Total was: 495kg.

[Valhall]

Tuesday 14. February

Decided to test out some tabata frontsquats today.

6 cycles instead of 8, 40kg on the bar.

Never tried it before, certaintly got my heart racing and sweat going.

[Valhall]

Thrusday February 6th
C2W4

Squat
20kg x 10
65kg x 5
65kg x 5
85kg x 5
85kg x 5
95kg x 5
95kg x 5

Bench Press
20kg x 15
50kg x 5
50kg x 5
60kg x 5
60kg x 5
70kg x 5
70kg x 5

Chin-ups
3
3
2
2

Post workout comments
Light weight deload week after the powerlifting meet.

As said they were light weights, but still felt heavy and slow.

Tried to do the bench explosivly since it was with so light weights.

The Chin-ups were done as supersets between the bench press, however I was not able to do more than 2-3 at a time today.

[Valhall]

Saturday February 18.

Front Squats w/tabata protocol
40kg, 8 cycles as perscribed.
I was real close to puking after this, I managed to time it and push it much harder today. Reason being buying Tabata Songs volume 1 off Itunes.



Squat
20kg x 10
60kg x 5
60kg x 5
85kg x 5
85kg x 5
95kg x 5
95kg x 5

Press
20kg x 10
30kg x 10
40kg x 10
50kg x 10

Deadlift
75kg x 5
75kg x 5
92.5kg x 5
92.5kg x 5
110kg x 5
110kg x 5

Post workout comments
Light intensity workout, but the weights still felt heavy as hell. Probably due to a combination of it being post meet week, and the tabata front squats earlier in the day.

[Valhall]

The club coach has offered to do the programming for me, as in make me training programs from week to week.
Wonder if I should take him up on that.