Here I am 2 days from my powerlifting competition debut and I am feeling like shit! It's been a really busy month at work and the last week or so prepping for the meet has left me feeling pretty run down. It hasn't helped that every rookie mistake that I know of I have managed to make but I will put that down to learning for nationals in 6 weeks.
It hasn't helped that I let my weight slide a few kilo's over my weight class cut off so I have spent the last few days going light on carbs. This has left me feeling flat and lethargic, though this morning I weighed 600gms under the cut off so going light on the fluids and I bit of a sweat off Saturday before weigh in and I should be good to go. After weigh in a few of us will start the carb up feast for breakfast and I am definitely looking forward to that.
I am still having issues with wraps, mostly due to leaving it too late to get used to wearing them. Thankfully with the coaching the team has been giving I just need to go a fraction wider then drop like a fucking rock and use the wraps. What's that saying...'it will be alright on the night!'
The rest of the team is looking ominous for the day, I think Shanks is looking to drop weight and make the lighter class where there should be records up for grabs based on his current lifts. The Rucci brothers are looking very solid, Paul has come back slowly from injury so assuming he will be conservative on the day but you never know. Watching him this week I am sure he must have a 2 inch callous on his ass given how low he squats, in fact he caught the safety straps this week he was so damn low!
A couple of the light guys should post some great totals Darwin, Yianni etc.
Should be a damn good meet and I am looking forward to the challenge of putting it all together on the day.
Stay Strong
Thomo
Thursday, April 25, 2013
Monday, April 22, 2013
Meet Openers at PTC Perth
Tonight our team got together to run through the openers. There was a great vibe with everyone lifting, spotting or loading bars. Also an awful lot of crossfitters in tonight so the gm was full and the tunes were pumping.
For me it was another huge learning curve, having to do all three lifts in the one session (and only openers mind you!) really changed my strength level. I missed my opening squat with the same root cause as before. I am far too tentative with the wraps.
The bottom line is I haven't done enough prep with wraps and I can't actually get into my mind that I can squat through them. Unfortunately they were wrapped a fraction high as well tonight which just felt wrong from the start. Dazza was good enough to give me some great tips and re wrapped my second attempt lighter and lower. Big Mike also pointed out I was not squatting through rather sitting back too much. I made the necessary adjustments and nailed my opener.
For bench I stayed conservative and my opener went up nicely, though I made sure I went back wider to my original grip from a month ago. Finally we finished with Deadlift and though I doubled my opener a week ago tonight it was a very different experience. I didn't struggle but it was a hell of a lot harder than normal on the back of my other lifting and it shows how fatigued I will be on the day.
Overall my tactics are the same for meet day. I will bench conservative to make sure I get my opener and 2nd attempt and then try and equal my PB for the third. My squat opener is my old PB and I will try and hit my new PB on my second attempt and see how I feel for my third. My squat is the lift that will most impact my deadlift. With my deadift I will try and have a slight PB on my 2nd attempt then go for broke on the final.
Thanks tonight for Dani and Spencer my lift partners who also had good sessions.
Stay Strong
Thomo
For me it was another huge learning curve, having to do all three lifts in the one session (and only openers mind you!) really changed my strength level. I missed my opening squat with the same root cause as before. I am far too tentative with the wraps.
The bottom line is I haven't done enough prep with wraps and I can't actually get into my mind that I can squat through them. Unfortunately they were wrapped a fraction high as well tonight which just felt wrong from the start. Dazza was good enough to give me some great tips and re wrapped my second attempt lighter and lower. Big Mike also pointed out I was not squatting through rather sitting back too much. I made the necessary adjustments and nailed my opener.
For bench I stayed conservative and my opener went up nicely, though I made sure I went back wider to my original grip from a month ago. Finally we finished with Deadlift and though I doubled my opener a week ago tonight it was a very different experience. I didn't struggle but it was a hell of a lot harder than normal on the back of my other lifting and it shows how fatigued I will be on the day.
Overall my tactics are the same for meet day. I will bench conservative to make sure I get my opener and 2nd attempt and then try and equal my PB for the third. My squat opener is my old PB and I will try and hit my new PB on my second attempt and see how I feel for my third. My squat is the lift that will most impact my deadlift. With my deadift I will try and have a slight PB on my 2nd attempt then go for broke on the final.
Thanks tonight for Dani and Spencer my lift partners who also had good sessions.
Stay Strong
Thomo
Sunday, April 21, 2013
1 Week out from States
Well here we are 1 week from my first competition GPC state titles. I think I have learned more in the last few days the most of the last few months.
My final bench session was yesterday and after the high of my squat PB the fall was equally as swift. Basically I bombed my 2nd attempt which is 95% of my 1RM. I had 3 decent cracks at it and each time hit my sticking point and then nothing.
Quite concerning at the time was that I couldn't really work out what happened. After taking some time to check my logs its pretty clear all the experimenting I have been doing with foot position and particularly hand spacing has taken effect. When I hit my most recent bench PB my hand-spacing was a minimum 3 inches wider so its not surprising now to hit that dead spot yesterday with the narrower grip.
Interestingly as well on this program I have had less volume on the benching and I think that has been a real eye opener. When I ran the Smolov junior I knocked out a 10kg PB in 5 weeks and the volume felt great. As a result I will in preparation for Nationals run more volume on the bench, in fact I may run a slightly lower volume Smolov.
Overall I am feeling pretty excited for States. While the strength doesn't feel there for bench my Deadlift and Squat are now running okay. Next Sunday is all about getting the nerves out, experiencing the commands while out on the platform.
The plan for this week is to get some thin lifting shoes for the deadlift and spend time learning to wrap my knees in case there are no teammates free for this during the comp.
The team is going through there openers tomorrow night which should be interesting though I have hit all of mine in the last 3 days.
Lets bring it on!
Stay Strong
Thomo
My final bench session was yesterday and after the high of my squat PB the fall was equally as swift. Basically I bombed my 2nd attempt which is 95% of my 1RM. I had 3 decent cracks at it and each time hit my sticking point and then nothing.
Quite concerning at the time was that I couldn't really work out what happened. After taking some time to check my logs its pretty clear all the experimenting I have been doing with foot position and particularly hand spacing has taken effect. When I hit my most recent bench PB my hand-spacing was a minimum 3 inches wider so its not surprising now to hit that dead spot yesterday with the narrower grip.
Interestingly as well on this program I have had less volume on the benching and I think that has been a real eye opener. When I ran the Smolov junior I knocked out a 10kg PB in 5 weeks and the volume felt great. As a result I will in preparation for Nationals run more volume on the bench, in fact I may run a slightly lower volume Smolov.
Overall I am feeling pretty excited for States. While the strength doesn't feel there for bench my Deadlift and Squat are now running okay. Next Sunday is all about getting the nerves out, experiencing the commands while out on the platform.
The plan for this week is to get some thin lifting shoes for the deadlift and spend time learning to wrap my knees in case there are no teammates free for this during the comp.
The team is going through there openers tomorrow night which should be interesting though I have hit all of mine in the last 3 days.
Lets bring it on!
Stay Strong
Thomo
Thursday, April 18, 2013
Knee Wraps and Squat PB's
Tonight was the last heavy session of squatting before the GPC State titles in a little over a week.Now it would be true to say given my adductor issues over the last 6 months my squat has been the lift giving me the most concern. From session to session it is one tweak or another making consistency and comfort a real problem.
However I approach things differently tonight and through the urging of Coach Rucci (thanks Dan) upped the ante and increased my planned singles. For me this was also a night of firsts given it was my initial taste squatting in the Mono lift and using knee wraps.
Result... what felt to be a comfortable 20kg PB. Now clearly that's a big jump and more reflects the relatively early stage I am at in my competitive lifting. Regardless I was more than happy with the PB and if things play out well at nationals this allows me to chase a far more competitive total.
Upon reflection the things I learned tonight:
However I approach things differently tonight and through the urging of Coach Rucci (thanks Dan) upped the ante and increased my planned singles. For me this was also a night of firsts given it was my initial taste squatting in the Mono lift and using knee wraps.
Result... what felt to be a comfortable 20kg PB. Now clearly that's a big jump and more reflects the relatively early stage I am at in my competitive lifting. Regardless I was more than happy with the PB and if things play out well at nationals this allows me to chase a far more competitive total.
Upon reflection the things I learned tonight:
- support is everything, with 3 spotters, coach operating the monolift,someone videoing, other lifters shouting encouragement, how can you not have a good lift. Cant say enough about PTC Perth crew tonight...thanks lads!
- all the shit I read in Westside was of no use in my raw squat.I learned its a far more ballistic movement rather than all the crap about big sit back and perpendicular shins
- tight knee wraps take some getting used to. My first couple of wrapped squats were like pause squats as I was far too tentative squatting down. The way my tendons and hammies feel now I will be in a world of pain tomorrow! Bottom line I have to be more confident dropping through and make use of the rebound from the straps
Given how I feel now, I will shift deadlift to Monday rather than Saturday and bench instead to let my legs recover. I am chasing a PB deadlift before deload next week and want to recover sufficiently.
Thanks again to Dan for pushing me all the way tonight!
Stay Strong
Thomo
Saturday, April 13, 2013
Some powerlifting articles are just dumb
Recently I read an article on squatting by a reasonably well known writer on yours and my favourite site. Yes you know the one and no I will resist bagging it today.
The ground breaking conclusion to this fine piece of writing was that despite the soreness and the agony you will go through when trying to release all of the tight hip muscles post this program you will see great gains from the increased frequency...WELL FUCK ME WHO WOULD HAVE THOUGHT OF THAT? Well thank you very much President of the Bleeding fucking obvious society!
As a post script I woke up with 'old man' back this morning after yesterdays deadift session. So I spent some time today doing recovery foam rolling, stretching and light flushing movements. I then spent some time in the squat shoes sitting in the full squat giving the hips and flexors a work out.
The premise of the article was basically squatting 5-6 days a week, not doing any recovery to stay tight and eating a shit load to support the increase in volume. Now the article focused on how damn hard the routine was and how mentally and physically taxing it was to back up constantly to squat.
The ground breaking conclusion to this fine piece of writing was that despite the soreness and the agony you will go through when trying to release all of the tight hip muscles post this program you will see great gains from the increased frequency...WELL FUCK ME WHO WOULD HAVE THOUGHT OF THAT? Well thank you very much President of the Bleeding fucking obvious society!
See volume is kind of why Smolov routines work so well. Hell I put 10kg on my bench PB from the increased volume of a Smolov.
Articles like this shit me to tears: they really tell you little and run the risk that a beginner will read it and assume this is just the routine for them. That's why though I read widely there are only a handful of writers I trust..Alan Aragon, Brett Contreras, Paul Carter, Jim Wendler.
Perhaps the poor quality of articles is a function of the proliferation of the number of sites, blogs and online content that now exist. I mean in the online space any old hack can get published, I am a clear example of that. However there is a real dilution of the quality of the training articles. Therefore it pays to be a little selective it who you choose to read and follow.
As a post script I woke up with 'old man' back this morning after yesterdays deadift session. So I spent some time today doing recovery foam rolling, stretching and light flushing movements. I then spent some time in the squat shoes sitting in the full squat giving the hips and flexors a work out.
I really need to get my squat together if my total at Nationals is going to look respectable!
Stay Strong
Thomo
Deadlift Bringing the BOOM!!!
I'm sitting here after my deadlift session guzzling down my post workout protein. There is nothing quite like the half hour after you have had a great session. Today everything felt good. Had the suit on, Texas bar was loaded and Dan had me using the competition Ivanko plates to replicate as much as possible the feeling during competition. I am also starting to lock in a good pre-lift routine, from the way I slip the suit on to the deliberate set-up in front of the bar, everything feels in the zone.
All of my sets had good bar speed and as I approached my scheduled top set I added weight to 95% of my 1RM and pulled a solid double with good bar speed. That was 10kg under my PB and still 8 or so weeks out from Nationals. Based on today I will likely pull or equal my PB at States.
One thing that maes a hell of a difference for me is a crowd watching. Today there were plenty of bodies in at PTC, Dan, Dazzer, Perry, Shanks, Dan and Amy etc and as always when someone is lifting everyone stops to support. For me thats worth 5kgs every lift.
Squat and Bench this week and then next Saturday I am going to equalmy 1RM or pull a PB 1 week out from States.
Next stop Paella for two at Nandos which is about the best post workout meal you can have!
Stay Strong
Thomo
Friday, April 12, 2013
Deadlift Preparation
Friday evening and deadlift preparation has begun for my deaddy session tomorrow. This starts with my Friday night Chinese feast...long soup, large fried rice, beef in black been sauce and a large diet coke...yeh buddy!!. With the MSG and the extra salt I have a nice water bloat happening. Feet up tonight a little blogging and a late night cocktail of creatine will have me feeling nice and full for the first set tomorrow.
My work set is at 95% of 1RM so looking forward to getting a nice strong pull out of the hole. If I am feeling strong I may double it.
With 2 weeks to go this should have me lifting my 1RM at states. If that goes to plan I will aim for a modest 5kg PB and if I make that then have third attempt at 10kg PB.
Almost ready to hit the sack now and its only 9:30..bring on sleep and then I am going to fuck up that Texas bar!
Stay Strong
Thomo
Thursday, April 11, 2013
New Equipment at PTC Perth
Bench night tonight and given I was feeling strong I cheated a little and added a rep on each planned top set so instead of working up to singles I worked up to doubles at 90%. This worked just fine but missed my last rep on the last set.
Stay Strong
I'm not to bothered too much as I had asked Dan to give me some training on the pause command off the chest and given some slightly loose form at the bottom on the final double he made me hold it an extra couples of seconds. Consequently I missed it right at my sticking point 12 or so inches off the chest. It didn't help that my feet kept slipping from under me. The tiles in this section are relatively new and still have a sheen on them that makes them a fraction slippery in some spots.
Regardless I am on track though as I have mentioned previously I am not experienced enough to peak twice in a short period of time so my lifts in a few weeks at States will be just average. I am keeping myself focused on Nationals where I'm hoping to be more relaxed with a competition under my belt.
Tonight was particularly satisfying to try out the new competition benches and I have to say the spotting arm my it a whole lot simpler on a night where there were few guys around so regardless I didn't need a spot as the catch bars were right there check out the pic....
The boys had also put in the work and assembled the Mono lift which is looking somewhat like a transformer ready to fire up. I will start squatting in this from the next session onwards so I get used to setting up without the need to walk it out. Yup I know those of you in other federations will say 'pussy' for not walking it out but hey I lift in GPC and they are the rules so back in your box.
Just look at this big yellow fucker, it actually looks like it was made by CATERPILLAR so from now on its called the CAT!
I have to say that this is without doubt the best training facility in Perth. There are no bullshit trainers with matching polo shirts, no fucking spin class, no numpty's curling in the rack and for me most importantly all of the young bucks are seriously strong.
A good space filled with the newest gear in Perth. Lots of power racks, platforms, new bars, a monolift oh and did I mention the Elitefts Leg Press....oh hell yes. The sled itself ways about 160kg and it allows unilateral work!!
A good space filled with the newest gear in Perth. Lots of power racks, platforms, new bars, a monolift oh and did I mention the Elitefts Leg Press....oh hell yes. The sled itself ways about 160kg and it allows unilateral work!!
Really the only thing left to make this place complete is my favourite reverse hyper and guess what the boys have that next on the list!! Really no excuse not to come down and meet the crew!
Stay Strong
Thomo
Tuesday, April 9, 2013
New strategy...squat more think less!
Squat night tonight which was positive for a couple of reasons. Firstly new equipment arrived meaning we ave two fantastic competition benches with spotting platforms catch bars and height adjustment without unloading the bar!! Also the mono-lift was still sitting in its shipping case but it will be up and ready in a day or so!
Secondly, given all the travails with my squat I have adopted a 'keep it simple stupid' approach. I am sticking with my cues and not worrying to much about form, consequently its still not looking great but it is feeling good and I am starting to slowly pin back my lost numbers.
Tonight was singles around 88% 1RM followed by pause squats at 70% to backoff. Big Mikey was around which was handy as he picked up that I was probably sitting back to much and not dropping down. This was good to hear as I had the exact same feeling and have been working on rectifying.
Overall the squat isn't going to be my favourite lift at the competitions but I will have a nice foundation to build on.
Next step bench day on Thursday and looking forward to trying the benches!
Stay Strong
Thomo
Mainstream science needs to catch up to Strength researchers
One of my favourite local Dr's published a great article regarding a two studies that showed conclusive evidence that a Mediterranean diet higher in 'good' fats was heath preventative compared to the clear negative effects of a low fat diet.
So let me be clear on this the two studies show a clear causality between low fat diets (generaly higher in sugar) and diabetes and negative health effects. Now while I laud the good Dr for highlighting the results of the study these findings have in fact been well understood by athletic researches for over a decade at least.
I mean FUCK ME it took that long for pimply fat researches to actually run well designed studies to prove what anecdotally has appeared in mainstream strength magazine literature for a least 10-12 years. What stinks to all shit is that many companies that tout low fat but have lots of sugar i.e. cereal, yoghurt etc. now no doubt jump on the band wagon with products aligned without ever being held accountable for all the false shit around low fat!
Then again it reinforces a point the people should start taking accountability and not believe shit that people peddle. Watch this space, if these studies get airplay then the designation 'low fat' should start disappearing to be replaced by low sugar!!
Stay Strong
Thomo
So let me be clear on this the two studies show a clear causality between low fat diets (generaly higher in sugar) and diabetes and negative health effects. Now while I laud the good Dr for highlighting the results of the study these findings have in fact been well understood by athletic researches for over a decade at least.
I mean FUCK ME it took that long for pimply fat researches to actually run well designed studies to prove what anecdotally has appeared in mainstream strength magazine literature for a least 10-12 years. What stinks to all shit is that many companies that tout low fat but have lots of sugar i.e. cereal, yoghurt etc. now no doubt jump on the band wagon with products aligned without ever being held accountable for all the false shit around low fat!
Then again it reinforces a point the people should start taking accountability and not believe shit that people peddle. Watch this space, if these studies get airplay then the designation 'low fat' should start disappearing to be replaced by low sugar!!
Stay Strong
Thomo
Monday, April 8, 2013
GPC Nationals...welcome to the jungle!
Well today I just got a look at some of the guys that will be lifting in my weight class at nationals. After studying their numbers and spending some time assessing their form I think...I AM FUCKED!
Seriously there are some experienced strong fuckers in my area pushing triple body weight squats and deadlifts. So effectively my chance of taking any sort of placing is about as likely as Ronnie Coleman fitting into a pair 32 inch stretch levi's.
Joking aside the reason I am really enjoying my powerlifting is that it is always a competition with yourself..the next 5kg, pushing towards another PB. So the big boys in my division don't phase me and it will be good to get up close and meet the strong lads in my division and see what I can learn about preparation and to just watch them in the hole with their game face on!
Based on early indications it looks like I will be lifting on the Saturday with most of my teammates lifting on the Sunday. Works out kind of nice for the team as the big lads can help Yianni and myself in the light weight classes and we can back up on the Sunday to return the favour.
Though National's will only be my second competition but it will be a nice steep learning curve on my way to my intermediate goals which are:
Seriously there are some experienced strong fuckers in my area pushing triple body weight squats and deadlifts. So effectively my chance of taking any sort of placing is about as likely as Ronnie Coleman fitting into a pair 32 inch stretch levi's.
Joking aside the reason I am really enjoying my powerlifting is that it is always a competition with yourself..the next 5kg, pushing towards another PB. So the big boys in my division don't phase me and it will be good to get up close and meet the strong lads in my division and see what I can learn about preparation and to just watch them in the hole with their game face on!
Based on early indications it looks like I will be lifting on the Saturday with most of my teammates lifting on the Sunday. Works out kind of nice for the team as the big lads can help Yianni and myself in the light weight classes and we can back up on the Sunday to return the favour.
Though National's will only be my second competition but it will be a nice steep learning curve on my way to my intermediate goals which are:
- actually post a total...don't want to make the noob mistake of missing a lift and not totally at all
- 30kg PB at nationals
- Get my squat back on track and really push the poundage
- Post a triple body weight deadlift
I think all but number 4 are attainable pretty soon and I think depending on my performance at Nationals number 4 will be done and dusted by mid to late 2014 ( yes I am a conservative fucker!).
So for now its keep banging down the food, run my peaking program and stay focused.
Stay Strong
Thomo
Saturday, April 6, 2013
One for Big Mike
Now big Mike at PTC has been injured of late so I haven't seen him hoisting the huge iron recently. Knowing what a pain in the arse injury can be to manage and deal with I thought I would make Mikey's day.
Now we both regularly follow Jon North on MDUSA (at least prior to him leaving) and it is clear that Jon's wife Jessica is Mike's ideal woman. She is cute and lifts and as Mike puts it pretty much his ideal.
Well this week Jessica posted on Attitude nation regarding her 30 day attempt at a Paleo diet which necessitated some before and after pics. So Mikey just for you my friend your ideal lady...just don't tell Jon North!
Stay Strong
Thomo
Now we both regularly follow Jon North on MDUSA (at least prior to him leaving) and it is clear that Jon's wife Jessica is Mike's ideal woman. She is cute and lifts and as Mike puts it pretty much his ideal.
Well this week Jessica posted on Attitude nation regarding her 30 day attempt at a Paleo diet which necessitated some before and after pics. So Mikey just for you my friend your ideal lady...just don't tell Jon North!
Stay Strong
Thomo
Thomo meets the Texas Power Bar!
The Texas felt fine for my work sets though I only worked up to 88% of 1RM. However for the newbie there are nuances to be aware of, primarily the 'whippyness' of the bar.
For me I am not pushing super heavy numbers so the 'whippyness' that comes from a narrower diameter more flexible bar is not as pronounced. However I was fortunate that Dazza was watching one of my top sets and coached me to ensure I was getting maximum tension on the bar prior to the first pull.
Can't wait to get some decent weight on the Texas and see how it feels.
Next session is squatting and my first time in the hole in the soft suit!
Stay Strong
Thomo
Sunday Powerlifting Nutrition
Sunday morning ritual is breakfast with the family somewhere nice. As regular followers will know my ongoing peeve is that every breakfast in Perth is interrupted by some twat in lycra and cleated shoes i.e (asshole cyclist) however today was a blissful exception.
I took the family to fantastic venue in Bayswater and befitting the day after deadlifts I inhaled one of the nicest 'big breakfasts' I have had in quite a while (check out the pic!). Great eggs, perfect bacon and enough killer white bread to feed my recovery caloric needs!
Weekends don't get much better than deadlift Saturday and Sunday breakfast feast with the family. In fact apart from a case of 'old man lower back' this morning I am feeling remarkably good. I am scheduled to squat Tuesday but may kick that session of a day early tomorrow.
Oh and if you want to know where you can come to for that great breakfast....screw you find your own place!
Stay Strong
Thomo
I took the family to fantastic venue in Bayswater and befitting the day after deadlifts I inhaled one of the nicest 'big breakfasts' I have had in quite a while (check out the pic!). Great eggs, perfect bacon and enough killer white bread to feed my recovery caloric needs!
Weekends don't get much better than deadlift Saturday and Sunday breakfast feast with the family. In fact apart from a case of 'old man lower back' this morning I am feeling remarkably good. I am scheduled to squat Tuesday but may kick that session of a day early tomorrow.
Oh and if you want to know where you can come to for that great breakfast....screw you find your own place!
Stay Strong
Thomo
Powerlifter journey hits a milestone today!
It was an interesting training day today. Apart from my favourite session (deadlift and Saturday) it was the first day I used a competition soft suit and Texas bar for my deadlift sets.
Now the soft suit required in GPC is an interesting proposition for the newbie. For those unfamiliar its essentially a USA college wrestling suit. While this is perfectly feasible on the wrestling mat, today's first use and constant exposure from my teammates at PTC wearing them does unfortunately remind me of our friend below....
To allow a fair comparison here is yours truly...working up in weight today.... the only difference between us is that Borat has a better total than me!
Stylistic considerations aside today's session was nice and controlled. I topped my singles out on the deadlift at 88% of my 1RM though the final singles bar speed was a little slow. Overall I am still aiming for a 5-10kg PB at nationals but my true progress will be easier to judge at the end of my next block of 3 week training.
Regardless of the results at Nationals and States I am pumped to be competing and looking forward to representing PTC Perth in the masters 1 division!
Stay Strong
Thomo
To allow a fair comparison here is yours truly...working up in weight today.... the only difference between us is that Borat has a better total than me!
Stylistic considerations aside today's session was nice and controlled. I topped my singles out on the deadlift at 88% of my 1RM though the final singles bar speed was a little slow. Overall I am still aiming for a 5-10kg PB at nationals but my true progress will be easier to judge at the end of my next block of 3 week training.
Regardless of the results at Nationals and States I am pumped to be competing and looking forward to representing PTC Perth in the masters 1 division!
Stay Strong
Thomo
Monday, April 1, 2013
Easter benching
Last day of the Easter long weekend and bench and chins were scheduled. Given it was a Monday there was a good vibe going on: lots of bodies, music pumping and plenty of shouts of encouragement.
So I have run my Wendler as far as it will go now experimenting with Paul Carter's peaking program. Bench felt good topped out at a single at 85% 1RM then my back off set was 72% of 1RM and I cranked a comfortable 10 reps which calculates almost spot on to my 1RM.
Between bench banged out chins, felt good with body weight supinated for sets of 8 with speed very good off the bottom. Finished up with 4 sets of rear delt and rhomboid work.
Nice little session and in and out in 50 mins and within 40 mins I was chowing down the protein and carbs!
Fucking squats on Wednesday....
Stay Strong
Thomo
So I have run my Wendler as far as it will go now experimenting with Paul Carter's peaking program. Bench felt good topped out at a single at 85% 1RM then my back off set was 72% of 1RM and I cranked a comfortable 10 reps which calculates almost spot on to my 1RM.
Between bench banged out chins, felt good with body weight supinated for sets of 8 with speed very good off the bottom. Finished up with 4 sets of rear delt and rhomboid work.
Nice little session and in and out in 50 mins and within 40 mins I was chowing down the protein and carbs!
Fucking squats on Wednesday....
Stay Strong
Thomo
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