Wed Training

A pleasant surprise this evening in the Shed, Joy Burt dropped in with Rowsell for a workout. 2 of the top Wilks holders in Canada training in the shed, Joy and Miller. Quite special.

Squats
70x5 HB
100x5
120x5
150x5
160x5 LB
175x4 Belt
180x4
182.5x4

Bench
70x5
100x5
120x5
135x4
142.5x3
152.5x2
145x3
140x4

Deadlifts
145x5
175x5
195x4
205x4
210x3
215x2
195x7

Sunday in the Shed

Good to be back with my team.

Squats
70x10 HB
100x8
120x5
135x5
150x5 LB
172.5x5x3 Belt
135x12 Paused HB

Bench
70x5
105x5
120x5
110x10
115x8
150x3 2 bd
155x3 2 bd

Deadlifts
145x5
175x4
185x4
205x4

Bench

Bench
70x5
100x5
122.5x5
130x4
135x2
142.5x2
142.5x3
130x4

Wed Training

Trained at Global again w/Granville

All weights in kgs

Squats
70x10 Highbar
100x8
115x6
135x5
150x5 Lowbar
165x5 Belt
170x5
175x5
130x10 Highbar

Deadlifts
145x5
165x5
180x5
185x4
195x4 Belt
205x4
180x7

Sunday

Trained at Global w/Granville

All weight in kgs

Squats
70x10 HB
100x8
120x5
135x5
145x5
155x5 LB
165x5 Belt
170x5x2
120x10 HB paused
125x10 paused

Bench
70x5
90x5
105x5
130x4
135x3
142.5x2
150x1
145x2
142.5x3
130x4
125x5
120x6
110x7
100x8
90x9

Deadlifts
145x5
165x5
175x4
182.5x3x2

Light Bench

1 mile walk/jog on the treadmill

Weight in kgs

Bench
70x5x2
102.5x5
110x5
120x3x6

Abs
8 sets of rows and pulldowns

Bench

Trained at Global over lunch with Granville

70x5x2
102.5x5
120x5
130x5
130x5
135x5
130x5
130x5

Squat & Deadlift

Trained at Global in the AM

Squats
60x8 HB
70x8
102.5x6
120x5
135x5
150x3 LB
160x3 Belt
165x3
170x3

Deadlifts
145x5
165x5
185x5
192.5x3 Belt
202.5x3
212.5x3

Walked for 20 mins over lunch
Walked the trail to Quidi Vidi in the evening, exactly one hour

Bench and Back Misc

Circuit?

Bench-rows-abs

70 x 8 - dumbell rows x 10 - abs x 25
70 x 8 - dumbell rows x 10 - abs x 25
102.5 x 5 - dumbell rows x 10 - abs x 25
102.5 x 5 - chins x 6
112.5 x 5 - chins x 8
112.5 x 5 - chins x 5
117.5 x 3
102.5 x 5 x 2

Curls x 8 x 3

Leg raises x 20 - Back extensions x 12 - Abs x 15
Leg raises x 20 - Back extensions x 12 - Abs x 15

Sunday Training

Trained at Global with Granville

Squats
70x8 HB
100x8
115x6
125x5
140x5
145x5 LB
150x5 Belt
155x5
160x5
135x12 HB

Bench
70x5x2
100x5
120x4
130x3
140x2
135x3
130x4
125x5
120x6
120x7
120x8
95x9

Deadlifts
125x5
145x5
165x5
185x3
190x2

Wed Ease Back

All weights in kgs

10 min walk on ye olde treadmill

Squats
60x5x2 Highbar
105x5
125x5
140x5
147.5x5 Low bar
152.5x5
157.5x5
125x12 Highbar

Bench
60x5x2
100x5x2
110x5x5

Dumbell bench
60x12
70x12
80x12

Deadlifts
105x5x2 Conventional
125x5x2
145x3x5 Sumo
165x3x2
165x10

2011 Nationals Summary

Time to start posting again.

I ran the platform for bench only on Tues and for the light women session on Wed morning. Watching the lifting from so close is always exciting. Granville and I did a light squat session on Wed morning to get the kinks out from traveling.

Coached Price in the afternoon on Wed and Miller Thurs morning. Steve's 237.5 at 65 kgs gave him the 12th ranked squat on Wilks at the meet. Not bad for his 3rd Nationals and first meet as a Jr. They put the pressure on me to win Gold and have 3 National champs in the shed.

After the most miserable training cycle from Easterns to Nationals, still managed a good squat and ok bench. Deadlift was as expected: lousy. Aras diagnosed me with an open pelvic symphysis, gave me an exercise to do every hour from Tues until I lifted and squats have never felt so good. I usually drift in the hole from my right leg to my left left but both legs fired evenly and all my warm-ups and attempts on the platform felt strong.

Weighed in at 80.6. Too light, but I was on my feet for 2.5 days at this point and wasn't monitoring calories and fluids enough. My bad.

Squats
275
282.5
290

Bench
192.5
200
205(99% locked out, 3 reds)

Deadlift
260
270(stuck at lockout, forward on my toes)
270

Total: 760

4th consecutive win