Mission International Level

[Mellos]

Sumo Deadlift
1 x 180 kg

Seems like this is an all-time PB in the sumo pull.
Didn´t expect that to happen.

[Mellos]

Squat/DL Repetition
Front Squat
warmup
15 x 80 kg
6 x 80 kg
5 x 80 kg
Wasn´t really all out, just out of oxygen. More weight next week. Also ass to the grass to the point that I couldn´t get any lower. And third, this didn´t work my quads but my back wtf.

Squat Morning
3 x 6 x 80 kg
Light weight since it´s my first time doing them.

Dimel Deadlift
3 x 15 x 60 kg

DB Row
3 x 10 x 35 kg
I am weak ^^

Hammer Curl
3 x 8 x 12,5 kg

--------------------------------------
ME floor press today

[Mellos]

Hey guys,
I couldn´t make the video until today and totally forgot to write a comp report, so here it is in short:

Benchpress:
1st attempt - 85 kg - Good Lift
Equal PB, nice and easy.
2nd attempt - 90 kg - Good Lift
Comp PB just as easy.
3rd attempt - 95 kg - Good Lift
Comp PB easy as piss. Don´t ask me why.

Squat:
1st attempt - 145 kg - Good Lift
I´m squatting to deep.
2nd attempt - 155 kg - Good Lift
I´m squatting to deep.
3rd attempt - 160 kg - No Lift
Just too heavy.

Deadlift:
1st attempt - 180 kg - Good Lift
So far, so good.
2nd attempt - 190 kg - Good Lift
Nice. Equal PB.
3rd attempt - 200 kg - Good Lift
PB. Awesome!


Tried 205 kg on the deadlift in the warmup room but I didn´t have it in me on that day. Made it a week later though.
Placed 1st in the benchpress and squat and 3rd in the deadlift due to lack of competitors in my class (junior -95 kg).

So for at least another 18 months I´ll be the reigning IRP European Champion in the squat and benchpress. Hooray!^^

[Lordmuppet]

Hey guys,
I couldn´t make the video until today and totally forgot to write a comp report, so here it is in short:

Benchpress:
1st attempt - 85 kg - Good Lift
Equal PB, nice and easy.
2nd attempt - 90 kg - Good Lift
Comp PB just as easy.
3rd attempt - 95 kg - Good Lift
Comp PB easy as piss. Don´t ask me why.

Squat:
1st attempt - 145 kg - Good Lift
I´m squatting to deep.
2nd attempt - 155 kg - Good Lift
I´m squatting to deep.
3rd attempt - 160 kg - No Lift
Just too heavy.

Deadlift:
1st attempt - 180 kg - Good Lift
So far, so good.
2nd attempt - 190 kg - Good Lift
Nice. Equal PB.
3rd attempt - 200 kg - Good Lift
PB. Awesome!


Tried 205 kg on the deadlift in the warmup room but I didn´t have it in me on that day. Made it a week later though.
Placed 1st in the benchpress and squat and 3rd in the deadlift due to lack of competitors in my class (junior -95 kg).

So for at least another 18 months I´ll be the reigning IRP European Champion in the squat and benchpress. Hooray!^^

nicely done! you need to post the vid in the 180kg deadlift race thread

[Mellos]

Hey guys,
I couldn´t make the video until today and totally forgot to write a comp report, so here it is in short:

Benchpress:
1st attempt - 85 kg - Good Lift
Equal PB, nice and easy.
2nd attempt - 90 kg - Good Lift
Comp PB just as easy.
3rd attempt - 95 kg - Good Lift
Comp PB easy as piss. Don´t ask me why.

Squat:
1st attempt - 145 kg - Good Lift
I´m squatting to deep.
2nd attempt - 155 kg - Good Lift
I´m squatting to deep.
3rd attempt - 160 kg - No Lift
Just too heavy.

Deadlift:
1st attempt - 180 kg - Good Lift
So far, so good.
2nd attempt - 190 kg - Good Lift
Nice. Equal PB.
3rd attempt - 200 kg - Good Lift
PB. Awesome!


Tried 205 kg on the deadlift in the warmup room but I didn´t have it in me on that day. Made it a week later though.
Placed 1st in the benchpress and squat and 3rd in the deadlift due to lack of competitors in my class (junior -95 kg).

So for at least another 18 months I´ll be the reigning IRP European Champion in the squat and benchpress. Hooray!^^

nicely done! you need to post the vid in the 180kg deadlift race thread

Well, this took place before I entered the race, maybe even before it started

[Lordmuppet]

Hey guys,
I couldn´t make the video until today and totally forgot to write a comp report, so here it is in short:

Benchpress:
1st attempt - 85 kg - Good Lift
Equal PB, nice and easy.
2nd attempt - 90 kg - Good Lift
Comp PB just as easy.
3rd attempt - 95 kg - Good Lift
Comp PB easy as piss. Don´t ask me why.

Squat:
1st attempt - 145 kg - Good Lift
I´m squatting to deep.
2nd attempt - 155 kg - Good Lift
I´m squatting to deep.
3rd attempt - 160 kg - No Lift
Just too heavy.

Deadlift:
1st attempt - 180 kg - Good Lift
So far, so good.
2nd attempt - 190 kg - Good Lift
Nice. Equal PB.
3rd attempt - 200 kg - Good Lift
PB. Awesome!


Tried 205 kg on the deadlift in the warmup room but I didn´t have it in me on that day. Made it a week later though.
Placed 1st in the benchpress and squat and 3rd in the deadlift due to lack of competitors in my class (junior -95 kg).

So for at least another 18 months I´ll be the reigning IRP European Champion in the squat and benchpress. Hooray!^^

nicely done! you need to post the vid in the 180kg deadlift race thread

Well, this took place before I entered the race, maybe even before it started

ah in that case you'll have to pony up another 180kg on film!

[Mellos]

ME Bench
Floor Press
warmup
3 x 82,5 kg (+2,5 kg)
3 x 85 kg (+ 5 kg)
2 x 10 x 67,5 kg
8 x 67,5 kg

Seated Dumbbell Clean
20 x 2 kg
3 x 10 x 7,5 kg
More of a shoulder rotation than what I saw in the video demonstration. This way it didn´t feel weird in my shoulder.

Weighted Crunch
15 x 10 kg
3 x 12 x 20 kg

Done in 60 minutes.

[Mellos]

Sumo Deadlift
warmup
1 x 150 kg
1 x 175 kg
1 x 182,5 kg PB
1 x 185 kg PB
Never pulled this much sumo style. Back did round a little.

Pistols ("assisted")
3 x 11
Last quad exercise I have done ever.

Good Morning (bent leg)
warmup
3 x 7 x 90 kg
To strengthen the lower back.

Parallel Grip Chins
3 x 10

Weakness identified. Or confirmed. Need a stronger lower back to pull bigger weights off the floor. Once the weight has lost its contact to the ground, the lift is in the bag.
Video:

[JP]

i think your back was fine, though i think it started a bit bent, but it didnt BEND during the lift, just stayed the same.

upper back rounding, who cares

nice dreads man!

[Mellos]

i think your back was fine, though i think it started a bit bent, but it didnt BEND during the lift, just stayed the same.

upper back rounding, who cares

I don´t care about it health-wise or so.
I always did it this way and it never hurt, so that´s not an issue BUT I am weak off the floor (always have been) and my lower back isn´t as straight as it should be for perfect powerlifting technique, so I definitely got weak spinal erectors and will work on them.

That´s just how WSB works. Find your weak spots, work on them and then you will lift more. That´s all there is to it.

nice dreads man!

Thanks mate

[Mellos]

Had a little in between workout the day before yesterday. Not worth mentioning what I did.
Today it was time to look at the results of about 10 weeks of WSBFSB.

Squat
warmup
1 x 150 kg
fail @ 155 kg
The video angle is pretty bad. If you can always get yourself actual powerlifters to take the videos..
Anyway, looks like my shins were far from vertical on the last one. That would either mean crap technique or crap glutes/hamstrings.

Bench Press
warmup
1 x 92,5 kg
fail @ 95 kg
Very close. I´d say weak triceps.

Deadlift
warmup
1 x 185 kg
fail @ 190 kg
Nailed to the floor. Lower back rounded (a lot). Should be weak lower back and/or abs.


Here´s the video:
(By the way, please excuse all that German cussing )

So that´s +42,5 kg in 10 weeks. Pretty satisfied with that. I also lift as much sumo as I do in conventional stance now. Let´s see how that will develop in the future.

[Mellos]

Week 1 Dynamic Effort Bench
Bench Press (+ bands)
10 x 20 kg
3 x 30 kg
3 x 40 kg
8 x 3 x 50 kg
1 set every minute. Various grips.

FCG Football Bar Bench Press
5 x 20 kg
5 x 40 kg
5 x 60 kg
5 x 70 kg
3 x 5 x 75 kg
A little help on the last rep.

FCG Football Bar French Press
12 x 20 kg
3 x 12 x 30 kg
2 x 10 x 30 kg
I believe this bar is heavier on one side.

Front Plate Raise
5 x 12 x 10 kg

Wide Grip BB Row
10 x 20 kg
10 x 40 kg
2 x 10 x 45 kg
5 x 10 x 40 kg

Bent Over Laterals
3 x 15 x 7,5 kg
Supersetted with the barbell row.


I love this training. Felt like a bodybuilder though.
All done in 100 minutes, should try to make that less.

[Mellos]

GPP
Plate Tricep Extension
15 x 5 kg
3 x 15 x 10 kg

DB Row
15 x 5 kg
3 x 10 x 15 kg
Super strict.

Crunch
3 x 15

[Mellos]

Lower back was tired going into this:

DE Squat/DL
Box Squat (+ bands)
10 x bw
5 x 20 kg
2 x 40 kg
2 x 70 kg
8 x 2 x 90 kg
+30 kg in lockout position. Too slow.

Stiff-Leg Deads
5 x 20 kg
5 x 70 kg
5 x 90 kg
5 x 5 x 110 kg
+ 15 sec hold /w double overhand grip after the last rep.

Weighted Crunches
3 x 8 x 20 kg

Lying Straight Leg Raise
5 x 12

Bent Leg Good Mornings
10 x 20 kg
10 x 40 kg
5 x 10 x 60 kg
Lower half partials to hit the spinal erectors. Worked.

Hammercurls
2 x 14 x 12,5 kg
10 x 12,5 kg
Supersets during GMs.

+ rolling around for 2 minutes.

Feeling like a bodybuilder. Took me 110 minutes. Started working sets 1-4 minutes apart.

[Mellos]

ME Bench
CG Bench Press (+ bands ~ 20 kg)
10 x 20 kg Straight weight.
5 x 20 kg
3 x 40 kg
1 x 60 kg
1 x 70 kg
1 x 72,5 kg
1 x 75 kg
I like bands

Skullcrusher
10 x 20 kg
5 x 12 x 25 kg

Arnold Press
5 x 12 x 7,5 kg

Chin Ups
5 x 6
Not very strict

Seated DB Power Cleans
3 x 15 x 7,5 kg
I love this exercise. Thanks, Louie Simmons