Provincials Wrap Up

The 2012 NL provincials took place this past saturday, and what a good day it was.

Weighed in much heavier than I would like to acknowledge, however the number is slowly coming back down. Put in openers for 130 - 90 - 120.

Squats felt great in the back room, and opened with 130 as planned. Next attempt - 142.5, felt better than the first. Third attempt, 155. This would match my geared squat, and I wanted it enough that I was afraid to go any heavier. Squat was successful, and according to dad, my knees didn't even come in!
Hindsight -> Should have went heavier. If I had my time back, I would have went for 160.

Bench warm ups were rocky. For whatever reason, they always are on the day of a competition. Missed my opener pretty badly in the back room, so I dropped it down to 82.5. Easy opener. Next attemept 92.5 , surprised I didn't get two reds. Felt awkward on the way up, but two whites all the same. Third attempt, 102.5, successful for a competition PR. * Again, if I had my time back, I would have gone 105.

Deads. Ohh my. 120 opener, not too bad. 127.5 second attempt, still not too bad. Put in for third attempt of 132.5, and was convinced to try for 137.5 (yet again) and missed it (yet again). Thinking back on it afterwards, I have no idea why I let go when I did. I think I already had myself convinced of the outcome before I even started. I know I didn't give that last dead 100% effort.

Overall, very happy with the day's outcome. PR Squat for belt and wraps, PR competition bench, and 385 total, which is up 7.5kg's from last year. Always nice to see improvement, even the in the smallest amount.

Next stop -> Nationals 2013.  Last year Junior.

Stay Tuned...
               

Trained nice and early today with Tom. In and out in just under 1.5 hours. Fantastic!

Squat
70 x 5
80 x 5
90 x 5
95 x 3 (Belt)
100 x 5 x 3

Bench
50 x 5
60 x 5
65 x 5
70 x 8
65 x 8
60 x 8

Deads
135 x 5
185 x 5
205 x 4 (Belt)
225 x 2

Sunday Morning Training

What a busy, busy month. More assignments I can count, 5 midterms, and multiple interviews. Severe lack of sleep lately, but training doesn`t seem to be falling apart.

Quite pleased with how things are going the last few sessions. Assumig I fit into my gear, provincials has the potential to be great this year.

Squat

70 x 5
80 x 5
90 x 4
100 x 2
110 x 1 (Belt)

*2 Days later, and cannot remember my wrapped sets.

Bench

50 x 5
60 x 5
70 x 5
72 x 5
75 x 3
80 x 1
85 x 1

Deads (Lbs -Done Monday)

135 x 8
185 x 5
205 x 5 (Belt)
215 x 3
225 x 2
235 x 2
255 x 1

First post in almost two months. Wow.

Training the last few weeks has been great. Missing my brother though.

Training last night at global with Tom and Tony.

Squat

70 x 5
80 x 5
90 x 3
100 x 2
115 x 3
125 x 3
137.5 x 1
80 x 8
70 x 4 - Slow down, slow up.

Bench

50 x 5
60 x 5
65 x 5
70 x 2
72.5 x 2 (Missed the first)
70 x 2
72.5 x 2
75 x 2
90 x 5 ( 1.5 Board)

Deads (Lbs)

135 x 8
185 x 7
200 x 6
220 x 2

April 4th

Trained at Global with Steve and Tom. Second last session for them before Nat's. Good night tonight.

Squat

70 x 5 x 2
80 x 5
90 x 5
100 x 3
105 x 3
70 x 5 (Paused on the last three sets)
70 x 6
70 x 8

Bench

50 x 5
60 x 5
70 x 5
70 x 5
80 x 5 (2 Board)
90 x 3
100 x 2 (First time with 100 in the hands since provincials last year).

March 21 / April 1

March 21 - Training at Global


Squat
70 x 5
80 x 5
90 x 5
100 x 6 x 2
110 x 4 x 4

Bench
50 x 5
60 x 5
70 x 5 x 4

Bench hasn't felt very good lately at all. Very heavy in the hands, and technique seems to have disappeared.


Missed two training sessions after getting four wisdom teeth plucked. After a week of lying on the couch, light weight felt very heavy yesterday, and I am very, very sore today.

Squat
70x 8 x 3
80 x 5
70 x 5 x 3

Bench
50 x 5
60 x 5
70 x 5 x 2
70 x 4 x 2\

Two sessions left before Steve and Tom head off to Nationals. Work term report is due next week, work term finishes in three, and then I have a two week break before classes start. Nevr thought I'd say it, but I'm looking forward to getting back to class.

Wednesday, March 14

Disappointed with tonight's training. Squats were terrible, benches were heavy, and deads were crap.

Squat
70 x 5
80 x 5
90 x 5
100 x 3
110 x 2 (Belt)
120 x 3 (Wrapped attempt to pause them - higher than imaginable)
120 x 2 (Belt)
90 x 8 (Belt)

Bench
50 x 5
60 x 5
70 x 5
75 x 3
70 x 6
70 x 6

Deads(Lbs)
135 x 5
225 x 5 (Bar on blocks from here)
255 x 3
275 (Miss - would not budge).

For the next little while, squats are going to be lower weight for higher reps in wraps.
Deads will be slightly heavier than I'm used to for reps, to try to get more volume.

Wednesday Night Back in the Shed

Things went decently well tonight. Squats weren't great but they weren't horrible. Benches were fine, but I stayed on a red to work on form. Touching really low lately, so that needs to be fixed.  Did some actual work with deads tonight, and I was very, very pleased. With a suit, and a few more months to prepare, 300+ should be there at provincials.

Squat/Bench in Kg's, Deads in lbs.

Squat
70 x 5
80 x 5
90 x 5
100 x 3 (LB)
110 x 2 (Belt)
125 x 3 (Wraps. Had to re-rack after the first one-my wrist was way bent back).
125 x 3

Bench
50 x 5
60 x 5
70 x 5 x 3
80 x 5 (1 Board)
90 x 5 (1 Board)

Deads
135 x 5
225 x 5
255 x 2
275 x 1
295 x 1 (PR) -> Missed on the first try. Tried again, and locked it out. Never would have passed in a meet, but it's a good place to start.

March 3 - Training at Global

Trained at global today with the boys. Very different atmosphere, but nice for a change of scenery. Things felt much better than they did last wednesday.

Squat
70 x 5
70 x 5
80 x 5
90 x 4 (LB)
100 x 3
110 x 2( Belt)
120 x 3 (Wraps)
130 x 2

Bench
50 x 5
60 x 5
70 x 5
80 x 2
70 x 5 (last one paused)
70 x 5 (3, 4, 5 paused)

Back in the Shed - Feb. 29th

Back in the shed tonight after a two week hiatus. Things felt heavy.

Squat
50 x 5
70 x 5
80 x 5
90 x 5
100 x 3
105 x 2 (Knee popped = no third rep)
105 x 3
105 x 2

Bench
50 x 5
60 x 5
65 x 5
70 x 3
70 x 3
70 x 2

Deads (Lbs)
135 x 5
205 x 3
225 x 3
245 x 2
275 x 1 (HEAVY)

Wednesday - Great Training

What an excellent night!
Squats felt great, benches didn't hurt, and deads actually felt great as well. The key to my deads seem to be be jumps from the beginning, and little warm ups. Reps kill me.

Squat/Bench - Kg's
Deads - Lbs


Squat
70 x 5 paused
80 x 5 paused
90 x 5 (last 2 paused)
100 x 3 (LB)
110 x 3 (Belt)
115 x 4
120 x 2  Last two sets PR's.

Bench
50 x 5
60 x 5
65 x 5
70 x 5
75 x 5
80 x 3 (Missed the third)
70 x 6 (Flattened out to work on form).

Deads
135 x 5
225 x 5
255 x 1
275 x 1
290 x 1 (I have never been happier with a 4 lb PR)
225 x 6

Sunday Training

No work this Sunday, so back in the shed with the boys. Very, very cold when we first started.

Squats were feeling heavy for the first few sets, but picked up once things got going. Something going on with my elbow that I need to keep an eye on though. Really feeling it under the bar.

Weights in Kgs.

Squat
70 x 5
80 x 5
90 x 5
100 x 3
110 x 1 (Belt)
120 x 3
130 x 3
140 x 1

Bench
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
75 x 3 (Missed the third)
80 x 3 (Steve pissed me off)

No Deads (Surprise).


Started P90X this morning. Going. To. Be. Brutal.

Easy Wednesday

Nice and easy night last night in the shed with the boys. No wraps for squats, and they felt great. Benches were not so good, and I was actually pleased with deads. Plan from now on, real deads wednesdays and heavy squat sundays.

Squat/Bench in Kgs, Deads in lbs

Squat
70x5 paused
80 x 5 paused
90 x 5
100 x 3
110 x 2 (Belt)
115 x 2
70 x 8 paused

Bench
50 x 5
60 x 5
70 x 5
75 x 4 (Off the bench last two reps)
70 x 4
70 x 4

Deads
135 x 5
205 x 5
225 x 3
245 x 2
265 x 1 (Got too confident and pulled like a cat)
270 x 1 Better form

Wednesday in the Warm, Warm Shed

Brutal heat coming out of the stove last night. Warmer when we started than when the guys finished on Sunday. I wasn't feeling so great Sunday, so I didn't train, but I think last night was definately a good make-up session. Granville was sick, so it was just me, Steve and Tom. Fast pace for three people.

Squats are feeling excellent. Best they've felt in quite some time actually. Not only have my RAW numbers increased, but my wrapped sets are stronger, and I'm not losing my form like I always have in the past. I'm hoping once I get some weight gone this won't change.Benches are slowly creeping along even though they've felt a little heavy lately, and deads just need a hell of a lot more work on my part. *Note to self*

Squat (Kg)
70 x 5 (Paused)
70 x 5 (Paused)
80 x 5
90 x 4
100 x 3
115 x 3 (Belt, Wraps)
120 x 3
125 x 3

Bench (Kg)
50 x 5
55 x 5
60 x 4
120 - Static Hold, 5 Secs
70 x 3
75 x 2
70 x 3
70 x 4
70 x 5 (1 Board)
70 x 6 (1 Board)
70 x 25 (1.5 Board)

Deads (Lbs)
135 x 5
205 x 5
215 x 3
225 x 3
245 x 1
245 x 1

--> Next week, two warm ups, then jump to 230.

Starting this week, I'll be working every second Sunday and won't be able to train. Therefore, every second Sunday, the plan is to go much heavier in the squat. Stay tuned.

Wednesday, January 18th

Wednesdays are gonna be brutal for the next couple of months. Started a workterm, and I end up getting to the house for between 5:30 and 5:40, and we train at 6. So tired by the end of the night.

Last night went decent. Squats were great, but not so happy with the other two. Well, bench. First time I've really done any work with deads for over a month.

Weight in Kg's.

Squat
70 x 5 (Paused)
70 x 7 (Paused)
80 x 5 (First rep paused on the next three sets)
90 x 5
100 x 3
70 x 10

Bench (Felt heavy from the beginning)
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3 (Missed the fourth)
70 x 8 (1 Board)

Deads (In Lbs)
135 x 5
185 x 5
205 x 3 (Belt)
215 x 3
215 x 3

Sunday Training

Few days late, but I guess now is as good a time as any to post. Havn't posted in quite some time, as training was basically non-existant over the last month or so. Between exams, christmas holidays, and moving, training kept getting pushed back for me. BUT, after a long break, things are finally back into a normal routine.

First couple of sessions back didn't go so well, but Sunday's training left me feeling great. We had a guest lifter with us as well. Robyn was down from Saskatchewan and joined in with us for a session before she went home. First time really back in wraps for over a month, and first time deadlifting (although none of it really counts for much) in longer than that.

Numbers in (kg)  were as follows:

Squat
First two sets paused
50 x 5
65 x 5
80 x 5
90 x 3 (LB)
100 x 3 (Belt)
110 x 3 (Wraps)
122.5 x 3
137.5 x 3 (PR Triple, although all three were high)
Dropback of 80 for 5

Bench
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1 (Missed)
90 x 3 (1.5 Board)
60 x 6

Deads
40 x 5
50 x 10
50 x 10

Deads will start, for real, on wednesday. Start a new job tonight which is going to require me to miss every second Sunday, so I'll have to find a way to make up for it somehow.