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  1. #691
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    Apr 2014
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    • wichita falls texas june seminar date
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    Quote Originally Posted by Mahendra View Post
    Smooth deadlift, dude. Congrats!
    Quote Originally Posted by Chris McCarthy View Post
    Congrats!
    Quote Originally Posted by chromoly View Post
    Saw the DL on IG. Looks good!
    Thanks!

    Quote Originally Posted by chromoly View Post
    When I got SI pain in August, I took (I think it was?) Manveer's advice (which came from Lou?) about SI stuff and did part of the Joe DeFranco Limber 11. This was a tremendous help for me.

    As was just getting up off my ass and not sitting as much. That helped too.
    Urgh, back is sore today, particularly as I'm stuck sitting at work. I'm due for some GPP later so will do mobility stuff then. I've got nine days to heal up, so not too worried at the moment, but this is annoying.

  2. #692
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    11 November 2016
    Cycle 5, Week 11
    GPP

    Bodyweight: 100.2 kg

    Last GPP session before the competition.

    Mobility

    Elliptical
    15 minutes @ c. 120 bpm

    Density Blocks
    - Planks: 30s
    - Face Pulls: 12 kg X 12
    - DB Hammer Curls: 10 kg X 15 > 12
    - Single Arm DB Press: 14 kg X 10

    Various blocks of three to seven minutes. I was supposed to do circuits, but this was easier in a crowded gym. Apart from some tension during the planks my back was find during all of this.

  3. #693
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    Saturday 12 November
    Cycle 5
    Week 11, Day 4

    Bodyweight: 100.7 kg

    2ct Deadlift
    ℞ 1 @ 8, 3 X 3 @ 9
    170 kg: 1 X 1 @ 8
    157.5 kg: 3 X 3 @ 8, 8, 8
    Totals: 10 reps, 1,590 kg

    OK. I was nervous because of my back tweak from Thursday. And there was a reasonable amount of discomfort during warmups. But I actually managed a nice-feeling single at 170 kg (+10 kg on last week). Triples weren't @9, but I wasn't taking any chances with my back.

    3 Board Bench
    ℞ 1 @ 8, 3 X 3 @ 9
    Wrist wraps
    122.5 kg: 1 X 1 @ 8
    120 kg: 3 X 3 @ 9-, 8, 9
    Totals: 10 reps, 1,205 kg

    Fine. Shoulder/ped have been relatively good for the last few days. This didn't seem to produce too much stress there. Single at 122.5 kg was kind of messed up (bar path too high, elbows not tucked) so I just cut off the singles there. Middle triple at 120 kg was kind of easy because the board holder held it at an angle which further reduced the ROM.

    Paused Lever Row
    ℞ 3 X 6 @ 8
    80 kg: 2 X 6 @ 7, 7
    85 kg: 1 X 6 @ 7.5
    Totals: 18 reps, 1,470 kg

    Good. Added 5 kg to my recent working weight here for the final set and it was still well under control.

    Training Summary


    8 days to go.

  4. #694
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    Tuesday 15 November
    Cycle 5
    Week 12, Day 1

    Bodyweight: 99.2 kg

    Urgh. I've got a nasty cold. Hopefully it will pass by Sunday but I'm feeling pretty ropey at the moment. Back has improved a bit, although still aches.

    LBBS
    ℞ 3 X 1 @ Opener
    Wrist wraps, belt, knee sleeves
    170 kg: 3 X 1 @ 8, 8, 8
    Totals: 3 reps, 510 kg

    Fine. Knees hurt a bit on the first rep. Felt kind of heavy but moved well enough on camera.

    Comp Bench
    ℞ 2 X 1 @ Opener
    Wrist wraps, belt
    120 kg: 2 X 1 @ 8, 8
    Totals: 2 reps, 240 kg

    OK. First rep was a bit slow and second rep was a bit heaved (making my back go clunk in the process) but nothing too much to worry about.

  5. #695
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    Thursday 17 November
    Cycle 5
    Week 12, Day 2

    Bodyweight: 100.0 kg

    Final session before competing on Sunday. Cold and back tweak both still present.

    LBBS
    ℞ Last warmup: 2 X 1
    Knee sleeves, wrist wraps, belt
    155 kg: 2 X 1
    Totals: 2 reps, 310 kg

    Meh. Left shoulder was tight and 155 kg seemed kind of heavy.

    Comp Bench
    ℞ Last warmup: 2 X 1
    Wrist wraps, belt
    110 kg: 2 X 1
    Totals: 2 reps, 220 kg

    Fine. 110 kg moved well.

  6. #696
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    Sunday 20 November
    Cycle 5
    Competition

    I had a nasty cold all week and wasn't feeling good on the morning. Despite eating lots my weight had been dropping all week and I was only 99.4 kg when I woke up.

    Weigh in: 99.8 kg

    Squat

    1st: 170 kg
    - I felt a slight shift to the side, but shot up

    2nd: 180 kg [Competition PR]
    - Easy

    3rd: 187.5 kg [PR]
    - Still really quick for a 3rd. Walkout was a bit off balance.



    Bench

    1st: 120 kg
    - Bad handoff, but still got it. Back cramped.

    2nd: 125 kg [Competition PR]
    - Better but back still cramped.

    3rd: 130 kg [Competition PR]
    - Hardest lift all day. Back behaved itself after a bunch of foam rolling.



    Deadlift

    1st: 195 kg
    - Easy

    2nd: 205 kg [Competition PR]
    - Easy

    3rd: 212.5 kg [PR]
    - Didn't look like a max lift. I was going to put in 215 kg but really wanted to lock in 9/9.



    Total

    9/9
    530 kg
    323 Wilks

    That's +37.5 kg and +17 Wilks from my previous competition in February.

    Reflections

    I'm really pleased with how the day went. Going 9/9 was a great high compared to failing lifts, even if I did leave some kilos on the platform for squat and deadlift.

    This training cycle was a bit of a different approach from the previous ones, with lower intensity but higher volume (by virtue of moar sets rather than longer sets). I think it suited me well as not having to grind lifts in training didn't leave me too beaten up by the day of the competition.

    Of all the lifts, I'm actually happiest with the bench. My shoulder has really limited my ability to train the bench hard during this cycle, so I've mostly been trying to hold onto previous gains. 130 kg only matches what I did in the gym in August, but it's a 7.5 kg competition PR, and from my limited competitive experience bench is the hardest lift to execute on the platform. 130 kg was also the perfect 3rd attempt selection IMO.

    There's clearly more there on squat and deadlift. I don't feel unhappy about not maxing out today, my lifts were still substantial PRs. Having an experienced coach/handler with me on the day probably would have helped with attempt selection. On my own I was just a bit too cautious to jump too far into the unknown.

    Final Summary

  7. #697
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    Great job! Congrats!

  8. #698
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    Mississauga, Ontario
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    Congrats dude! Great work!

  9. #699
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    Fantastic work...great job!

  10. #700
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    Jun 2014
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    Richmond, VA
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    starting strength coach development program
    Awesome work. 9/9!

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