inked's log

[inked1]

do your deads on thursday in place of squats. nothing other than a somelight cardio next week. maybe wednesday at the latest./

so after next wednesday no lifting, no cardio til the meet?

 

[blackbeard]

12 more sleeps (sunday the 7th I think)

kick some ass and have fun

 

[pullinbig]

so after next wednesday no lifting, no cardio til the meet?

this friday willl be your last weight training session (bench). pull deads tomorrow instead of squatting. next week do a little cardio but not after wednesday.

and good luck.

you got your numbers figured out yet. openners, second attempts and 3rd?

 

[inked1]

thanks Blackbeard
yeah I'm thinking of
bench opening with 150(330) and would like to end up hitting 170-180

deads i'll open with 180 (396) and aim for 200 or so

 

[inked1]

this friday willl be your last weight training session (bench). pull deads tomorrow instead of squatting. next week do a little cardio but not after wednesday.

I had already squatted on the thursday
3 x3 308

leg press
440 x 6

hammy curls

Friday(last bench day)
all with a pause

308 x 3
330 x 3
352 x 2

incline bench
3 sets 5 x 220

3 sets close grip superset with pushdowns
5 x 180,200,220

now just got to kick back and wait for the meet, the hardest part will be to stay out of the gym

 

[pullinbig]

you can go in and sweat the counter girl if you like.

 

[inked1]

tomorrows the day
had a pretty cruisy week out of the gym, hopefully will get a good nights sleep and be able to lift hard in the morning

 

[blackbeard]

good luck let us know how goes

 

[inked1]

well it was a power to weight ratio comp, and nearly all the guys were like me, newbies to competition
I weighed in at 113kg and managed to come second in the bench part
I opened too light. I was gonna start at 140(then go 155,170) , but got nervous and went in at 130 which was way easy. next up I went to 145, again to easy. i finished on 170 and bombed it midway.

In the deads i pulled 205 which was a PR.

It was a great day, just cool to meet other people trying to do the same stupid arse shit. Next meet is a full PL one, and is in September sometime

 

[pretty ricky]

right on bro!

 

[pullinbig]

well it was a power to weight ratio comp, and nearly all the guys were like me, newbies to competition
I weighed in at 113kg and managed to come second in the bench part
I opened too light. I was gonna start at 140(then go 155,170) , but got nervous and went in at 130 which was way easy. next up I went to 145, again to easy. i finished on 170 and bombed it midway.

In the deads i pulled 205 which was a PR.

It was a great day, just cool to meet other people trying to do the same stupid arse shit. Next meet is a full PL one, and is in September sometime

25 kilos is a big jump on bench. normally you have a bigger jump between lift 1 and 2 then a smaller one from lift 2 to 3. 140, 157.5, 170 would have been a good way to play it.

but congrtas on your first meet. sweet. Im proud of ya for doing this.

 

[blackbeard]

nice work bro!!!

 

[inked1]

bench day

inclines
5x 100kg
5 x 110
5 x 120

flat
2 x 12 @ 100kg

flyes
2x12 @ 22.5

push downs + skullcrushers


leg day

3x3 @ 140kg

leg press
2x12 @100

leg curl
6 x stack

biceps curls

 

[inked1]

going to have a break from lifting as heavy as possible for a few weeks I think. I want to concentrate on losing some fat and getting my weight down a bit.

Probably do a lot more walking and just try and watch what I am eating

 

[pullinbig]

a break will do you good.

 

[inked1]

I'm still training, just haven't been posting. been pretty much concentrating on 3x3 on the core lifts and 2 x 12 on accessories. My weight has stayed about the same , but I am getting leaner, with no apparent strength loss.
I'll post more workouts this coming week

 

[inked1]

back day

wide grip chins (bodyweight)
8,5,5

deads
385 3x3

barbell row
264 x5 ( 3 sets)

hammer high row ( like narrow grip chins)
2 x 12

biceps
just to change it up
3 sets of matrix using incline db, standing ezy, standing BB
this toasted my arms. its basically just supersetting with 60% of your max weight. For the first exercise (eg standing ezy)you do 5 full reps, 5 1/2 up, 5 1/2 down, 5 full,

30secs rest
then seated DB 12 full reps,
30 sec rest,

then standing BB with the funky 5 reps then half reps etc.

rest for 2-3mins and hit it again but rotate the order of the exercises.

went to KB this evening. trying to do that at least twice a week

 

[inked1]

squats

3x 363
2 sets 3 x 375

hacksquats
20 x 176 ( ouch)

hammy curls
3 x 12 ( 2nd last plate)

 

[inked1]

bench 3 x 375

incline 12 x 220
10x242

flyes 12x 66

db skullcrushers
2 sets 12 x 44

 

[pullinbig]

nice benchin ink.

you got any more comps planned?