Wed Sept 4, 2013

After a few stressful days of moving to Vancouver I have joined the birdcoop gym and training will begin.  A decent gym with a few Ivanko bars but limited squat racks and decent crowds.  Hopefully this will work out as my training facility for a while.

Bench:
225 x5
275 x5
315 2x5
340 4x3

Squat:
225 x5
315 x5
365 2x5
405 2x3

Bleh.  Haven't been getting any decent rest or proper diet so hard to complain.  I will get back into in pretty quick for sure.  I am actually thinking of competing at the Nov 2nd BCPA fall classic for fun.  Might do it raw or might do it equipped, haven't decided yet.  Either way it will really just be treated as a training session.  Unfortunately no national records can be set at the meet.

IPF Junior Worlds 2013

Squat
70*3
105*3
*belt
140*2
175*2
*wraps
205*2
*bottoms
240*2
*straps
275*1

Opener: 292.5 - demolished
Second: 307.5x - was off balance and cut depth
Third: 307.5x - got the squat command before I was fully settled and thus fell over before even starting. This was heartbreaking but hey, next time I will set a huge PR.

Bench
70*3
110*3
140*1
*shirt
175*2
192.5*1 - touched barely so lowered opener to 195kg
Opener: 195 - fasted shifted bench I have ever done
Second: 205 - super crisp
Third: 217.5x - shirt was jacked too hard and the belt was pulling too hard for me to get a good setup. Still very close. I speculate that if I skipped the belt I would have had it. Again, next time!

Deadlift
70*2
120*1
*suit bottoms
170*1
*straps
205*1
230*1
Opener: 250 - over the bar a little but still fast
Second: 270 - better positioning so moved well
Third: 282.5 - was more patient and in better positioning and holy crap... I hit an awesome 10kg PR for the bronze deadlift.

On Friday I was not sore at all and went in to train:
Squat
225*5
275*5
315*5
365*10

Bench
245*10
315*5
*super ram
365*3
405*3

Monday and Tuesday

Monday squat
235*3
325*3
*belt
375*3
*wraps
415*3
445 2*3

Bench
225*5
265 2*4
305 2*3
325 3*2

Tuesday squat
245 3*3
285 2*1

Bench
225 2*3
265 2*3
305 3*2

Deadlift
135 10*1

Feeling so ready for Thursday!!!

Sunday - 4 Days out!

Bench
225*5
265 2*4
305 2*3
335 5*2

Deadlift
315*3
365 2*3
410 4*2
Great lifting. Bar speed is amazing, pauses are long, and overall just feeling outstanding. Literally counting the hours - 94hr to squat opener.

6 days out

Bench
225*5
265*5
305*4
325*3
335 5*2
Easy as pie. Comp pauses.

Squat
235*5
325*4
*belt
374*3
*wraps
435*3
485 2*2
505 2*2
Super fast again. Depth is spot on so will need to remember to get a little deeper at the contest to ensure nothing goofy happens.

1 Week out

Deadlift
225*5
325 2*3
375 2*3
425 2*2
445 2*2
Sooo fast.

Bench
225*5
265*5
305 2*4
345 5*3
Nice and smooth with butt firmly planted and moderate pauses. Not comp pauses but decent.

9 days out

Squat
235*3
325*3
*belt
395*3
*wraps
435 2*3
485 2*2
505 2*2
Bench
225*5
265*5
305 2*4
335 5*3