consistency is key

[knackers]

7-1-12 (morning weighin - 106kg)

Deadlift - 5x60, 3x110, 2x160, 3x185, 5x172.5, 5x160, 5x160


No assistance today, just done the necessary weights.

Tested out the new texas deadlift bar the gym was apparantly given as a donation from some rich bastard. haha


Doing a novice p/l comp tomorrow, dont know what to expect with all of the rules and that, plan is to eat like crazy today, get a good sleep tonight and try and smash some PB's when push comes to shove. Pumped.

[knackers]

8/1/12 (morning weighin - 105.8kg)

PTC raw novice p/l comp

About half way through the week decided I wasnt going to do this because Im only 4-5 weeks into an 11 week program, then yesterday I changed my mind and thought stuff it I dont care about the outcome its better to lift something then nothing at all so I entered in.

Was confident when I got there but then when they were goin through all the rules I got a bit nervous.
Was going to open with a 150 squat but changed it to 145, then to 140.. lol

Squat - 140 / 160pb / 170 miss
Heres the 160 >>


Heres the 170 >>

I wasnt sure what had went worng here when I finished this lift until it was explained to me and I looked at in camera. As I lowered into the hole and started coming up I leaned forward a touch and the spotter tapped my chest then let go, it is a shame because I then powered up ok. I was too slow with it lowering into the hole, if I had of bounced I would have had more of a chance, but the spotter done his job well, I need to be faster and more explosive.. next time.

Bench - 100 / 110 / 120 miss
Vid of 120 >>

This attempt was crackpipe, 115 would have been smarter but I wanted to have a crack at pb, I hope to get 120 in training in the coming weeks.

Deadlift - 200 / 230pb / 240 miss
The 230 >>

bloody rapped to nail this,
so went for a crack pipe 240 >>

come off the ground no worries, but bloody glued to my knees.... aaargh need to push them hips through next time..


So all in all was good to do my first p/l comp, it was definitely alot more tense then the fun in the sun 5 lift comp I did a month ago due to mainly I think everyone was nervous that they would stuff up, but as time went on everyone eased up a bit and started cheering each other on which was good.
Hit 2 pbs and ended up with a comp total of 500kg.
Bring on the next one

[kallefs]

Great results! I'm guessing the 500 total was a sweet bonus

[baldy]

Great just to do the comp.
Think you where maybe a little robbed on the squat, then also maybe the spotters saw the huge jump you took and come in too early. What work are you doing to strengthen your squat, you really loose it quite badly forward, if you sort that out you should get a good extra on the lift.

Bench, you looked very confident with the 120 when you unracked, I thought you had it. Also made me laugh your spotter wearing flip flops, solid Aussie gym.

Deadlift beast! 240 came off the floor easier than 230, guess your back was really rounded so you couldn't bring in the hips? Would be interesting to see a side video.

[knackers]

Great results! I'm guessing the 500 total was a sweet bonus

Cheers, yeh was nice to hit 500 raw in my first p/l comp

Also made me laugh your spotter wearing thongs, solid Aussie gym.

Fixed

Think you where maybe a little robbed on the squat, then also maybe the spotters saw the huge jump you took and come in too early. What work are you doing to strengthen your squat, you really loose it quite badly forward, if you sort that out you should get a good extra on the lift.

No bad blood over the squat, I did lean forward. Bloody bumlifter... In terms of extra squat work Ive been doing weighted hyperextensions, front squat, good mornings, paused and box squat. I feel they are helping strengthen my lower back/core to limit the bum lifting.

Deadlift beast! 240 came off the floor easier than 230, guess your back was really rounded so you couldn't bring in the hips? Would be interesting to see a side video.

haha, yeh it did must have been more psyched up, I think its hard not to round your back a bit when going for an all out max

[knackers]

9/1/12
AM
Bench - 10xbar, 5x60, 2x87.5, 1x92.5, 3x102.5, 3x95, 5x90
Dips - 10, 3x5 (+10kg), 2x5 (+15kg)
Seated Dumbell Press - 23kg x 10/10/10
45dgrs Dumbell Press - 27kg x 6/8/7
Flat Dumbell Bench - 35kg x 8/6/7

PM
Olympic lifting session
o/h squats
muscle snatch
power snatch
full snatch !!! felt really good, have to remember to flare the elbows, and keep a straight bar path
snatch pulls off blocks

Really enjoyed my first oly session, Amundo seems to know his stuff and gave good coaching.
I mainly used just a 20kg bar for most of it just to get use to technique.
I plan to do oly lifting as a second session 3 nights a week on my pressing days

[knackers]

10-1-12

Squat - 10xbar, 5x60, 3x100, 1x120, 1x127.5, 3x140, 3x132.5, 5x125

Front Squat - 5x60, 3x80, 12 triples with 90kg

The front squat is great, hard but great.

Really focusing on keeping my elbows up and tight, form is good according to amundo.

I really need to get stronger in the upper back and shoulders, I did a couple of sets just keeping the weight up there for a long time and jiggling it around to get used to it.

Front squats are going to have to be included more regularly for me.

[knackers]

11-1-12 (morning weight - 107.5kg)

AM
Bench - 10xbar, 5x60, 3x80, 5x5x100 pb
Seated OHP - 10x23kg

Was asked to do another p/l comp in few weeks. A lot of beasts will be there apparently, small fish in a big pond but good motivator, thinking about it.

PM
Powerclean - heaps with stick, then with bar, 5x40, 5x50, 5x5x60, 3x3x70

Hangclean - about 3x3x50

Jerk technique, then with stick, then bar about 5x5, 3x3x30

can't remember exact sets/reps and that tonight, was really trying to learn the techniques, was working on making sure i finish the pull with elbows high instead of just reefing it up, also dipping at the start to make sure i use the legs aswell as the back sliding the bar up the thigh. jerks were interesting, working on looking straight ahead, launching from the balls of the feet into position and holding it for a few seconds before fixing feet.

[knackers]

12-1-12

Back Squat - 10xbar, 5x60, 5x100, 5x5x125

Front Squat - 3x80, 5x3x90

[JP]

belated well dones for the comp mate

[Talyn]

Bench - 5x5x100 pb

Hey that's a good milestone, well done!

Your progress lately has been great. And comps as well.. keep it going!

[knackers]

Thanks a lot guys.

[knackers]

13-1-12

M.Press (clean on 1st rep) - 10xbar, 5x40, 62.5x5/5/4/4/3

Dumbell M.Press - 23kg x 8L & 8R, 27kg x 8L & 8R, 30kg x 8L & 8R, 32kg x 3L & 3R

Dumbell Bench - 35kg x 10/10/10

Tricep Pushdowns - #5x10, #6x10, #7x9

Felt a bit flat today, should have smashed the 5x5.
This week is the first week I have introduced oly lifting as a second session.
2nd session is not going to work, I don't have enough time to do it.
So the plan has changed, although I have enjoyed the 2 oly sessions I did this week I am not going to focus on it at this stage.
I might dedicate a couple of months to solid daily oly lifting at a later stage, but for now I will go back to the training I have been doing and try and push the numbers up.

[thestoatyone]

Good stuff buddy! Although the thought of spotters wearing thongs frankly terrifies me...

[baldy]

Good stuff buddy! Although the thought of spotters wearing thongs frankly terrifies me...

People get freaked out when I prance around the gym barefoot or in socks. If a weight falls on your toes shoes aren't going to make much difference really (unless you are wearing toe caps of course). I say let them wear thongs