Training Day

Squats (80% Max)
60kg x 8
70kg x 5
80kg x 5
90kg x 3
100kg x 2
110kg x 1, 4 sets

Bench Press (80% Max)
20kg x 10
40kg x 10
60kg x 5
72.5kg x 1, 4 sets

DB Rows 2 x 8 x 30kgs

Face Pulls 3 x 10 x 60lbs

Pushups 2 x 10

A good session today.  We're only working out twice this week (Yay!).  I'm getting a bit sick of the gym... it's not as fun when you HAVE to go.  I'll look forward to some time off after this meet.

I started dieting again today.  I'm praying that I'll make the 75kg cut off but I'm not optimistic.  I will try though!

Home of the 400lb Deadlift

I had an awesome workout last night at the gym.  As the title says, I got a new PR.... I deadlifted 182.5kg or 402lbs!  I am quite pleased as it wasn't too hard.  I am going to aim for at least 190kg in the meet coming up.

Here's the workout I did

Deadlifts
60kg x 5
100kg x5
120kg x 3
140kg x 1
150kg x 1
160kg x 1
170kg x 1
182.5kg x 1

Good Mornings
60kg x 6
60kg x 8
60kg x 8

Plank Holds
3 x 60seconds with 60 seconds rest between sets.

The Year Of The Squat

I got a new squat PR today!  My workout went something like this:

60kg x 8
70kg x 8
80kg x 5
90kg x 3
100kg x 2
110kg x 1
115kg x 1
120kg x 1
125kg x 1
130kg x 1
135kg x 1

135kg is my new PR.  I am very stoked with that as for the first time in years my squat is improving immensely.  I'm hoping to get 140kg + in the meet at the end of the month.  I finished up with 2 sets of Good Mornings at 60kg.

Although my squat is doing very well, my bench on the other hand SUCK ASS.  This week I'm working up to a hard heavy single in all the major lifts.  Yesterday was bench and I only managed to get 87.5kg; my personal best is 91kg so I was pretty gutted with that. 

Hopefully I'll have some good news about my Deadlift on Friday.

I just made gingerbread cookies and my house smells so good!

New Squat and Deadlift PR!

Sorry I've been a little slack on the blog this past couple of weeks.  I don't know what I've been doing with my time but I didn't seem to have much time to log on here to write what I've been doing.

I had an excellent training session today; it was my heavy squat and deadlift day.  I warmed up with Power Cleans and worked up to one set of 65kg for two reps.  Next was squats.  I warmed up to 90kg x 3 and then did my first set of 102.5kg x 2.  Next came 107.5kg x 2, 110kg x 2, 115kg x 2 and finally 120kg x 2!! That's almost 265lbs!  Nice.  The last time I did heavy squats I got 120kg x 1 on a box squat using a belt; this time no belt and two reps.

Deadlifts were next and I warmed up to 150kg x 1.  My first set was 162.5kg x 2 - got that without too much trouble.  My next and final set was 165kg x 2; it was pretty hard but I made it.  Stoked!  I've done this weight for one rep before but not two.

I'm feeling a bit more optimistic about my squat and deadlift for the meet.  My bench needs work though and I am getting a bit discouraged about it, but oh well.

Labour Day

Labour Day today.  Of course it was my normal day off so I didn't get a long weekend or a paid day off... grrrr. I hate that.  I never get long weekends unless Christmas/New Years falls on a Friday/Saturday (which it does this year!!! Woot!!). It sux ass working on a Tuesday-Saturday schedule.

Anyway, onto training.  It was squat and deadlift day today at the gym.  It's supposed to be a light week but the weights seemed quite heavy?!   I squatted 97.5kg x 3 for 6 sets.  RPE was about 8-8.5 for all sets, so they did feel pretty hard.  For deadlifts I warmed up with 60kg, 100kg, 120kg, 130kg and 140kgs.  I thought it was going to be a dismal deadlift session when I pulled the 100kg because it felt so heavy; but by the time I got to130kg I felt fine.  I pulled 150kg for 3 and then the next set I pulled 155kg for 3.  That's a PR for reps actually...YAY!  I am pretty stoked about that.  RPE was about a 9 so I could have squeezed out another rep if I needed to.

My weight is being GAY.  I have barely lost anything so I think I'm just going to switch to a near maintenance eating regime and get used to the fact I'm probably going to be lifting in the FAT class *grumble*  I'm glad I'm not dieting for something like a bodybuilding competition or else I'd really be panicking now.

Running

No training today.  I went for a 40 minute run outside.  It ends up being interval training really because there are so many steep hills I find my heart rate is up and down a lot.  I got major itches and tingles in my butt and lovehandles - it actually got so bad at one stage I almost had to stop to scratch myself but I thought that wouldn't be a good look so I didn't.  I think it was mainly from fat jiggling around rather than fat mobilization but it was probably a combination of both.

In other news, I found some new shoes and put them on laybuy/layaway.  Once I get these I'll have two pairs to wear!  It will take me a couple of paydays to pay them off  bit by bit. They're super comfortable and really nice!  I've got them in ivory but I think I might get them in black too once I've paid off the first pair.

Workout + Pizza

I had a good training session at the gym today. I squatted 97.5kg (215lbs) x 4 for 6 sets. On the 4th set I used a belt and it was amazing! It felt like I was lifting 2/3 of the weight! RPE's for the squats ranged between 6-7.5 on a to 10 scale. I felt pretty good about my squatting today. The most I've done for reps and weight is 100kg x 5 and that was for one set.  I do need to get a belt though, I don't have one of my own and I'm going to need it for the powerlifting competition.

Next up I did some rack pulls. My max set was 150kg x 4. I was pretty stoked that I managed to pull that because on paper it seemed quite daunting.  I find the rack pulls harder than actual deadlifting because I feel weaker in the start position of the rack pull

I finished up with some good mornings; 45kg x 8 for 4 sets.

I had homemade pizza post workout.  It was SO good.  It had rocket pesto, low fat ricotta, feta cheese, a tiny bit of blue cheese, parmesan cheese, eggplant, red pepper, tomato and a mixture of herbs.  I used the pizza base recipe I posted a few weeks back.