Noob questions - does anyone not wear sleeves and a belt during these?

Yeah, probably a third of the guys were 17-20 and lifting with no gear at all, not even wrist wraps. At the other end were two older guys in singlets and top of the line sleeves etc who looked like they had been there before, but one of the two I chatted to said he had borrowed all the stuff, shoes included. A bunch of guys had those funny wide at the back bodybuilding style belts and cheap nike knee sleeves. This meet was for those that had never lifted in an Auckland IPF meet though, i bet its different at regionals.

Where you the tallest in your weight division?

No idea, to be honest. I think they asian guy who was way ahead of me in the 83s was a similar height, and Im not sure who the rest were. The really good 93er was shorter than me, but way wider.

31st July (YMCA)

Squat:
140x3x2
140x5

Comp Bench Press:
70x5x2
60x5x3

KB Swing:
32kg x 10 x 5 w/ 45sec rest

Back to it. Unprogrammed at the moment, but sitting all day erry day in front of the comp for work and I coudnt wait. Squats felt good but a weird cramp in my left quad. Mucking around with different bench setups, i think I like the feet on bench one best. And i need to seriously increase my work capacity, so I'll be trying to add in much more conditioning.

2nd August (YMCA)

Press:
60x2
70x1

Deadlift:
140x3x2

KB Swing:
5-10-15-20 x 5 in ~30minutes

Was trying to get to 80x1 in press, but knew it wasnt happening at 60kg, just felt super flat, and also right shoulder felt weak. Deadlifts were meh too, just not feeling it. Started some KB conditioning, will work towards doing 500/session.

Inspirational log. Well done.

500/session is probably a bit too much on top of your other lifting imo. I don't have a great suggestion, but I might work toward something more in the 10 min range.

Kb swings and if you have access to a C2 rower should give you all you need for conditioning. As DT said you won't need much time, wouldn't think if you keep things <12 minutes a couple times per week it would mess with your recovery. Intervals, row and kb combos should give you plenty to choose from.


Row 1:00, off a 1:00 and try to maintain calories pace.

1:00 row for cal, 1:00 to complete X swings (8 to 20 based on your conditioning). Do this 3 to 6 rounds, again based on conditioning. Just pick your target before you start and stick to it. This one is good supplement work for posterior chain too.

Nice work overall-Achilles what?

I'll just leave this here

Thanks guys. I was just thinking of something I could do on off days, and probably from home so I don't have to go to the gym every day. My gym sessions tend to run long, so I tend to skip this finisher/metcon work all too easily, despite desperately needing it. Swing combos sound pretty good.

The achilles is pretty good for powerlifting stuff, still some work to do to get back into confident soccer shape. Will keep working at it. You're not doing too badly yourself

die

seriously though, I only caught the last 6-7 minutes and couldnt believe the crusaders lost it from when they went in front with the penalty. WHY"D THE HALFBACK KICK THE BALL BACK TO THE WARRATAHS WITH 3 MINUTES TO GO AND A DOMINANT PACK??? Unforgivable. He picked literally the worst possible option - knocking it on and killing a minute with a scrum would have been better, but instead he did a shallow box kick. What a moran.

Yeah, that was fairly weird. Oh well. tbh I don't care much for the waratahs or crusaders, so I was happy enough that it was a tight game.

Yeha, i dont care for the crusaders that much, still would have preferred they win though. I really despise clearly brainless play, yet somehow I tune in to watch the Warriors every week.

loooooooooool

Meh, at least the warriors can be entertaining when they do it

Damn, son.

What was with those purple shorts? Pretty hard to be respectable wearing those. Also, obstruction in league is a shambles.

It was the super hero round, bro. They were being The Hulk!

Obstruction rule is shambles. Video ref in general is shambles. Scrums are shambolic jokes (loved the warriors push-over a few weeks ago ). Tackle rules are shambles. Play the ball is shambles.

I basically demoted league to 2nd place behind union as my game of choice in the mid-late 2000s because the adjudicating was getting just too ridiculous and the game suffering because of it. I mostly blame the over reliance on the video ref (and also the lax referring of the tackle/play the ball)... and I fear that rugby union is heading down the same path (there have been some crazy TMO rulings in super rugby this season).

Lol the hulk, what frauds.

Yeah, agreed. i waste too much time on sports that make me mad. Premier League football is back soon though.

4th August (YMCA)

Incline Bench:
60x8x4

Comp Bench:
70x8x4

DB Flies:
9sx8x4

Cable Row:
78x8x4

****ing monkeys at the gym in the evening. Nothing to write home about, running a bit of a volume block for a couple of weeks while others are at Nationals and then deloading.

5th August YMCA

Squat (No Belt):
110x8x4

Sumo DL (DOH, No Belt):
120x8x3

Pendlay Row:
60x6x3

Alright, nothing special.

Late to the party with your meet results...congratz! great lifts

How long did that last workout take?

I seriously have problems with my cardiovascular health. A workout like that would be hell unless I am resting 6min. I guess this makes sense since all the old people in my family are dead. Pretty sure I am leaner than you. Maybe it's your former football days. I am going to die.

Did your coach put you on this? My old coach would do the same thing to his powerlifters. Put them on volume blocks even though they hated it. But then a couple months later they supposedly came back really strong, healed, and fresh for the big weights.

I'd estimate ~34 minutes. That's like 50-60% range, Aidan can probably take 1 minute rest and crush that ****.

Aidan lookin swoletastic tho.

What are you talking about loco? Not bashing Aidan's training by any means, but that looks like a pretty simple 3x3x8. You're the one who does workouts consisting of about 10x5x15.

(#exercises x S x R).

Thanks man!

I think I was in the gym for a little over an hour, including warmups, rolling, a bit of stretching and waiting for the rack. I didnt really time rests, probably 4 minutes for the squats, and less for the DLs because they were easy. I did a 3 rep overwarmup set for each, which added a little time too.

We talked about it a little bit. Our training is mostly three week volume followed by three week intensification blocks. Im just extending this initial post-meet volume block a little, both for the reasons you mentioned and it well sync me up with the others once they are back from nationals and deloaded. Plus I really need to increase my work capcacity, as mentioned above.

Butnahhh, pretty sure i'd die if i zipped through at 1min rests.

yeah loco, what are you talking about.

I must be using messed up notation. I was under the impression it was always

Weight x reps

So 5 sets of 10 reps can be the following

135x10x5
5x10x135

Or 5x10 @135

Anyways, whatevers. Don't care about notation. But I was certain it was this way but I am open to the possibility that I have been thinking about this wrong. Doesn't matter because i use 5x10 @135 and there should be zero confusion there.

I know this discussion has happened a million times and I hope it doesn't happen again. Just ignore my last two posts and don't respond. I don't want to hear about this notation crap again. I am going to use sets x reps @ certain weight. That's what Coan uses. That's what my old coach uses. And they real powerlifters (but old school).