Championship Low-down

Ok, so upon arriving in Austria, our flight was delayed by 2 hours so it meant we didnt get there till 10.30pm. we stood around talking for about 3/4 of an hour and finally hit the hay. I was definately below weight at this stage and by 4 oclock i stopped all liquid and food intakes, only o have a protein bar on the plane. My head plays tricks on me and i figured the lighter i am the more points ill get.

woke up a 6.30am and got up and went straight down to the venue to find weigh-in wasnt for another hour and a half. i was allowed to weigh myself and was 73.2. i went back to the hotel, got some shit together, went and weighed in a went and saw the sights for the day. Upon stepping off the scales i had 50g of porridge, scoop of protein, and a multi-vit drink all together, went back to the hotel, had 3 eggs, bowl of ceral, pot of coffee, 2 bread rolls, 1 hour later i had waxy maize and protein. then i nibbled throughout the day having lots of food here and there with the major meals consiting of pasta and then an absolutely WHOPPER steak with chips.

Competition day: Woke up @ 5.45 and got dressed and ate breakfast. went to the venue and began stretching. took maltodextrin and began to squat. i warmed up to 200kgs. here's how the squat went.

Attempt 1 : 220kgs, liek i light, very easy but unsteady wheni unracked it.
Attempt 2: 240, again very easy, very solid
Attempt 3 250. felt better than 240. could have done 260! 3 whites

Bench
Attempt 1: 132.5 Easy 3 whites
Attempt 2: 140kgs, not so easy. lockout was slowish but there was no doubts about getting it.
attempt 3: 145kgs, no go. everything went wrong, elbow flare etc.

Deadlifts
Attempt 1: 235, liek a rocket. got in trouble from the judges for letting it down too fast
Attempt 2: 250, very handy. to think this was hard and slipped out of my hand last time
Attempt 3: 250, absoute rocket up to mid thigh, lockout was slow but there was no doubts here. 260 was there!!

Notes: kept eating and drinking in small amounts throughout the day and was really helpful for recovery. took waxy maize and maltodextrin before and after flights.

TRAINING NOTES: what helped me?
Squats
Speed squats to box. i NEED to get my raw squat up. the ab work improved my form.

Bench
i dont know. i should be benching 150. my raw bench is super strong. guess i need a tighter shirt.

Deadlifts
heavy pulls ABOVE knee. getting up to 310 meant there was no doubts i was going to hold onto 255!


delighted

Xtra workout

All exercises done with mini bands

Pull aparts
x20 (5 sets)

Pec dec style flies
x20 (5 sets)

GMs
x20 (5 sets)

Curls
x20 (5 sets)

Sled dragging
x 15mins

Meet work Xtra workout!

Static stretch
foam roll
broomstick

Eliptical- moderate intensity - 20mins

lat pull downs
x 20
x20
x15
x12
x12

Pushdowns
x 20 (5 sets)

Abs
x 15 (4 sets)

hammer curls
x 20

Bench Deload

Static Stretch
Foam roll
jog on the spot
Rotator cuffs

Bench
60 x 6
80 x 3
90 x 2
105 x 6 (PB - Left around 2 in the tank!!)
70 x 20

Lat pull downs
4 sets x 15

Chest supported rows
2 sets x 15

Lying single arm tricep extensions
3 sets x 12 each arm

Bicep work s/s pushdowns

TIME TO GO!

Squats

Just a wind down today, took it ham agusta:

Low box squats
60 x 6
80 x 3
100 x 3
120 x 1
140 x 1
150 x 1 (this was easy, at least 160 was there which is what i approximated my max @)

leg press
4 sets

SLDLs
4 sets

Abs
3 sets.

DE bench

Speed bench 65kgs + mini bands x 2 x 8sets

Dumbells
30s x 15
40s 3 x 12

incline Barbell
50kgs x 15 (5 sets)

Shoulder press machine
40 x 12
65 x 12
70 x 12
80 x 12

EZ bar extensions
2sets x 15 reps

Deadlift Deload

Speed squats with 100kgs x 2 (8 sets)

Deadlifts + mini bands (added about 30kgs @ top)
worked up to 180 x 1 (5 sets)
Dropped back to 140 x 1 (4 sets)
140 x 5

Pull throughs
4 sets

Shrugs
5 sets

Seated cable rows
4 sets

Abs
3 sets

Bench

Benchs
60 x 8
80 x 3
100 x 3
shirt on
115 x 2
130 x 1
jacked shirt
140 x 1 (2 sets, big PB)

3 boards
100 x 5
120 x 3
130 x 2 PB

drop back, no boards
60 x 30, lol!

Lat pull downs
5 sets

h rolls
5s x 15
7s x 15 (3 sets)

Lat. Raises
7s x 15 (3 sets)

Rolling dumbel extensions
10 s x15
15s x 15 (2 sets)

gun work + tricep pushdowns

31.10.08

Wasnt overall happy with the form, as a result of a few mistakes i wasnt as fast as should have been, Side depth judges called the first one a fraction off, but the second one, clearly buried.
Anyway here was the workout:

Squats
warmed up to
briefs on
120 x 3
suit on straps down
165 x 3
added wraps & straps up
185 x 2
205 x 1
225 x 2 (major PB)

leg press
200 x 15
250 x 12
300 x 12
250 x 15

SLDL
60 x 12
80 x 12
100 x 12
120 x 12 (2 sets)

LEg extensions
2 x 20

standing cable abs
3 x 20

bent over rows
2 x 15

yesterdays DE bench @ universal

bench w/60kgs + minis x 3 (8 sets)

Dumbells
30s x 15
40s x 10 (3 sets- i think i did 12 on first set, cant remember)

incline barbell
50 x 12
60 x 10 (2 sets)
60 x 12

lat pull down
warmed up to 3 working sets of 10

seated cabel row (just for pump)
x 20 (2 sets)

EZ bar tricep extensions
20 x 15
30 x 10 (2 sets)

lat. raises
3 sets

preacher machine curls
5 sets

machien pushdown
worked up to full stack x 10 :)

Deadlifts

Speed Squats to par box w/90kgs x 2 (10 sets)

deads
70 2 x 6
120 x 3
suit on
150 x 2
straps up
180 x 1
200 x 1
220 x 1
240 x 2 ( 2 sets- Major PB, 240 is my best in comp)

Pin pulls (jus above knee)
120 x 5
170 x 3
210 x 3
250 x 1
280 x 1
310 x 1 PB!

pull throughs
x 15 (4 sets pyramid)

Shrugs
60 x 15
100 x 12
130 x 12
150 x 10 PB

Abs
x 20 (3 sets)
x 30

Foam Rolling

Hams
Quads
IT bands
Hip flexors
Glutes
chest

Benchs

Floor press
60 x 8
80 x 3
100 x 1
110 x 1
120 x 1 PB!

Bench
shirt on @ 100 x 3
115 x 2
125 x 1 touch
135 x 1 (2 sets) - Cud have doubled these

3 Board press
100 x 5
120 x 3, x 3, 5 (pb)

Chest supported rows
60 x 15
70 x 12
80 x 10 (3 sets)

H-rolls
5s x 20
7s x 15 (2 sets)
7s x 20

Rolling tricep extensions
10s x 20
15s x 12 (3 sets)

did some Chuck V pull downs in between these sets

gun work

Squats

Briefs only
120 x 3
suit straps down
150 x 3
straps up + wraps
175 x 2
200 x 1
215 x 2 PB!

Leg press
200 x 15
300 x 15 (3 sets)

SLDL
60 x 12
80 x 12
100 x 10
120 x 12

ABs
20 x 15
25 x 15 (2 sets)
25 x 20

Bent over rows
3 sets x 20

Gun work

Squats were not deep. i think it could have went either way and my training partner at the side said that they were just breaking but he was being VERY strict and needed a wincy bit more. I would agree based on the video

DE bench

Speed bench w/70kgs x 3 (10 sets, 3 Grips)

Dumbell Bench
30 s x 15
40s x 12,12,10

Incline
50 x 12
60 x 10
65 x 10
70 x 12

Dumbell rows
30s x 20 each side (4 sets)

Lat. Raises
2sets of 20

EZ bar extensions
10s each side x 15 (4 sets)

3 days in a row...takes it toll

Deads

Speed squats w/80kgs x 2 x 8sets

Deads
70x6 x2sets
120 x 3
suit on
160 x 3
straps up
185 x 1
210 x 1
230 x 2 (2 sets PB)

Rack pulls just above knee
120 x 5
170 x 3
200 x 3
230 x 3
260 x 1
280 x 1
300 x 1 !!!

Pull thrus
4 x 15

Shrugs
70 x 15
100 x 15,
110 x 12, x 15

Ab sling & rope
4 sets x 15

yuss

ME bench

Floor presses
60 x 8
80 x 3
90 x 3
100 x 1
110 x 1
115 x 1

Bench
60 x 6
80 x 3
shirt on
100 x 3
115 x 2
130 x 2 (2 sets)

chest suported rows
50 x 15
60 x 15
70 x 15
80 x 15

Chins
BW x 10 (4 sets)

H rolls
5s x 15
7s x 15 (3 sets)

Rolling tricep extensions on floor
10s x 15
15s x 15 (3 sets)

Gun work + pushdowns

Squats

warm up to
120 x 3 (legless briefs)
suit on straps down
140 x 3
160 x 3
add wraps
180 x 2
200 x 3 This is a PR with straps down.

Leg press
200 x 15
240 x 15 (2 sets)
280 x 15 (2 sets)

SLDL
70 x 10
100 x 10
120 x 10 (2 sets)

ABs
3 x 15

BENT over rows
2 x 20

DE bench

Speed bench w/80kgs x 3 (8 sets, 3 grips)

Flat DB bench
30s x 15
40s x 12,10,9

Incline
55 x 12(4 sets)

kroc rows
20s x 25
30s x 25 each arm

tate presses
5s x 10
7s x 12
10s x 12

done.

DEADS!

Deadlifts
70 2 x8
120 x 5
suit on straps down
160 x 3
180 x 1
straps up
200 x 1
220 x 3 (2 sets)

Rack pulls (just above knee)
warmed up to:
240 x 3
260 x 1
280 x 1 (felt good)

Pull through
4 x 15

Shrugs
60 2 x 15
100 2 x 12

abs
3 x 20

delighted