Roni’s Log: SUMO!
0Alright, well I finished the CMS-MS Prep Sheiko program. I fudged the last week a bit, but it was still good.
Now, if you know my lifting style at all, you know I have a special deadlift form that enables me to squat as much as I can deadlift. So I’m trying to learn sumo again.
And good news! It’s going well. I have had two proper lift sessions of sumo and my back is pretty straight. The first sess, I got up to a single at 140kg. The next sess I got up to 150, and I had a bit of trouble getting 160 more than 2 inches off the ground. 160 is my last comp max with my crappy conventional form. So, my crotch feels like I’ve been doing the splits.
Interestingly enough, after doing two sumo sessions, my legs are NOT fitting into my pants anymore. The last bit of free denim has been invaded by leg. I’m just going to wear running shorts to work to alleviate this problem. One guy in the gym asked me if I ever played rugby because I have huge legs. I don’t even know the rules for rugby. Yahhh buddy.
Also, and this is epic, I preacher curled 120×5. I haven’t hit this number since I broke my hand over a year ago. sexytime!
See you all on D3. I’m going as fast as I can, but I’m still only level 13 Wiz!
yankin
0Did some singles trying to improve my lockout speed at 90%
Deadlift – 5×1 @ 610
Weighted chins – 5×4-5 @ 32,24kg + bw drop on last
Kroc rows (45deg arm tracking = more traps/upper back) – 125x2x20 (rest/pause)
Worked up a manly sweat by the point…
Random cable rows and reverse ghr abs and pullaparts
Fooding has been a little unusual last day or two , been hitting carbs hard likely due to all the dungeon crawling which works up a mean appetite
Today:
Breakfast : apple + protein
Mid morning : 500ml choc milk, 10timbits
Post workout : 2 slice nova, 1l choco milk, 2 butter tarts
Manhaven’s Update
4I’m sorry for the slow update from the meet. Powerlifting like running requires a little bit of downtime after a competition to relax… and D3 dropped.
I would like to thank the whole team for the support for the meet, especially Zdarfko who drive all the way to Variety Village for the weigh in with maxed heat in his car. I lost over 2 pounds driving to the weigh-in! Garbage bag, sweater, sweatpants.
The meet was great and the weigh loss and gain was very comfortable. I’ve never had such a good re load, everything felt amazing.
In the end I hit a 462 squat (16 pound pr) a shotty bench, and a 551 pull. The 2perday training cycle worked very well, except for bench which needs to be addressed.
I’ve tried working out this week but am still broken and sore. I’m going to start going heavy again after the long weekend.
Pics // Vids are coming.
benchin
0Alright so nothing I can do, wrists won’t heal so I’ve got to be ready to go without them. Makes bench hard and switches the groove into a lower more equipped looking ROM
Bench – 305,325,330,250*10 pause
OHP – 5*3 @ 135 to back, 5*3@145 to front. Short rest, hard
DB bench neutral – 60*20,70*10,80*10,105*7
Flies to DB skulls – 3*10+10@35
Random band pump work. Good tricep burn
Benching like this is balls. If I don’t pull a damn PR on Thursday ill be one sad panda
Ontario Open Championships – Competition Results and Learnings
3Well, MHP brothers, my first meet is in the books. Up until last Friday, I had kept my diet pretty strict (protein and vegetables), rested up and slept well in order to make weight for this meet.
As expected, every single scale I used was poorly calibrated so just before Ben and I weighed in, I jumped on a scale that read 182.8 – one pound over. In a panic, I decided to hit the “car sauna’ with Ben – who is incoherent at this time – to drop the extra pound. Long story short, when I weighed in I ended up being 178.3, which is close to 4 pounds more than I needed to cut.
From this point, it was all up hill as it was time to re-fuel the machine. A couple of liters of water, 15 timbits, half a bag of dried cereal and a healthy dinner later, I was exhausted and fell asleep. While I was planning to eat well all week, it was not surprising that after such a small meal, I would be gassed and craving nothing but sleep.
Woke up on the day of the meet feeling JACKED. Ate 3 eggs and 2 pieces of toast with a big glass of water and then headed off to the meet with the Buttay Brothers.
Squats
After settling in, Ben and I started warming up the squats under the stern, watchful eye of Coach Frank. Worked up to a 308lb squat and then decided to wait for my opener. This is when the nerves started peaking, blood starts flowing and shit starts building in the singlet. While I have hit this many times in the gym, there is something strange about doing it in front of people watching you, in dead silence. After I hit my 315 opener with ease, I then hit 358 for my 2nd attempt.
3rd attempt: went for a 374lb personal PR but got buried.
Bench
IF I could turn back time, I would have re-set my opener to 220lbs and not gone for 242 until my 2nd attempt. 242lbs was not difficult, but it was still harder than it should have been. It also screwed me for my 258 2nd attempt, which I missed and missed again on my 3rd attempt.
There will be retribution, my brothers.
Deadlifts
Perhaps the shining moment of the competition. Opened with 425, which was ease so my 2nd attempt was 450ish, which was also done relatively easily. On my 3rd attempted, I went for 468 and hit it, which felt absolutely amazing to end the comp on a high note. I will also need to see if this is a personal record for me, if not, it is pretty damn close.
So there you have it, my total on the day is 1068lbs with 3 misses (2 for bench, 1 for squat).
Overall, this was a really well run event by Barry and I could not have gotten through the day with such success without the help of Frank and Ben and all the other guys who helped me out along the way. The day of competition is just as much about mental and endurance related preparation as it is strength, which is something I was not expecting. It is truly an addicting sport and I can certainly say this will be the first of many competitions to come.
Going forward, here are my goals for August:
Squat: 405lbs
Deadlift: 500lbs
Bench: 275lbs
Diet: Eat more to ensure these numbers go down.
Squatting and Pullin
0Great weekend for Team MHP! I’m sure the meet write ups will be posted soon – if they aren’t out before D3 drops then don’t get your hopes up for a while…
Anyways, a weekend of competition style eating prepped me for some decent lifting today.
Wrists still fucked, but on getting a little better.
Squats – 490, 530, 540 (stopped here, really painful, bar wasn’t set proper and rolled a bit forward)
Deadlift – 570, 610, 630, 570×3 + 1 strongman-style hitch rep for no reason
Bulgarians – 55/60/65 x 6/6/8
Rev GHR Abs – 20/24/24kg x 6/6/6
1-leg side-step ups (high box) – 3×15
Ab mat – 3xrandom
Legs were swole as hell. Definitely packed full of timbits.
Squat was aiight, it sucks because I know I have some solid rep-power in me right now but I can’t risk anything over a single. 540 was not set right and hurt my wrists the entire time = hard to focus.
Pulls were decent and just took the place of the squat drop set that I wished I could do.
Bench tomorrow.
D3 tonight
Morning weight
3I weighted in at 150.00lbs this morning so 1.5lbs to go by 5pm tonight. I will weigh my self at 1:00pm and if required will once again hurt my chances of having children.
Day before Judgement Day: Weigh in’s
1This morning, I tipped the scale at 178, 3.8 pounds under my needed weight.
Today’s game plan before 5pm weigh in’s will be:
- dial back the water intake
- dial back salt
- limit to only lean foods (e.g. had a piece of chicken breast for breakfast…yeeee budday)
- cut out the caffeine
I will weigh in at 3pm before Manhaven and I head to weigh in’s and post a quick pre-weigh in update.
lil bit o’ e’rytang
0today my legs told me that they were disappointed.
it made me sad, so i did my best to appease
squatted (suicide grip) – 490, 510, 530
benched (suicide grip) – 285, 305, 325, 325, 285×3
deadlift – 570, 610, 625, 560×5 (5RM PR)
RDLs, DB bench, reverse hypers, flies etc
While I cannot even unrack the bar with a regular grip, I can somehow take maxes out thumbless. It is fuckin scary, as a misgroove would be disaster. Keeps me really upright and doesn’t let me use my ass/lumber as much, which sucks, but is better than nothing. Good depth/decent speed on 530.
Same goes for bench. All I can think about is what 300 TASTES like. Aw well, I moved my grip out to comp width today so that’s decent.
Anyways, deadlifts were good. 560×5 is a PR and I got lots of TUT where I need it. Lumbar has been feeling invincible – trying to challenge that. Added beltless, round-back SLDL @ 250 for 3×10 and that got the erectors fucking GOINGGG. If you are looking for a challenge, try these out (go light and be smart, or you will be paralyzed).
Next week will be back to the usual timeline.
Thursday Morning
4Tipped the scale at 180 this morning. Not feeling aching, just able to fit a little better in my jeans. As Frank foreshadowed yesterday, this will be a short lived luxury.
Weight
3My morning weight was 155.4 and I’m starting to feel the effects.
Wednesday night weigh in: looking good
0182 tonight on the scale. Looks like I will be 177-178 in the am. Keeping the ship going in the right direction!
Today was a good for the pre-competition diet:
- breakfast: 3 eggs with milk and EVOO
- lunch: 2 pieces of fish
- pre dinner: kalamari
- dinner: pork chop
row row row your goddam boat
0Missing my bench and squats.
Tbar rows, chins, DB rows, lat Pulldowns, rear delt flies today.
Then I benched using a thumbless closegrip up to 285 and its painless but obviously not ideal.
Lumbar was fired up on the Tbar rows today, hopefully helped get the blood flowing where its needed.
Pulls tomorrow
Roni’s Log: Gaining weight
1Been quite busy with work, so lifting has taken a bit of a back seat. Very shameful!
But, I’ve mostly stuck to my sheiko routine and have done 90% of the first three weeks. Still aiming to hit 405 by the end of the summer, and I know it’s doable, but I need to start lifting heavy again. Figure that this will require more food, so been eating more, but also makes me fatter. Well, I’d rather hit 405 than weigh 180… (currently at 188).
Also, according to this, we’re all doing ourselves a great service for cognitive function:
http://well.blogs.nytimes.com/2012/05/09/how-working-the-muscles-may-boost-brainpower
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