Blocky Peaks for Competition

[SpecialSundae]

1 hour ago, ManicSpider said:

 

Looking easssy What are the depth requirements for the comp? Is it a Powerlifting Australia comp?

 

I think (technically) most powerlifting feds claim to have the same requirements... it's just that not all of them police them equally!

[Blocky]

1 hour ago, ManicSpider said:

 

Looking easssy What are the depth requirements for the comp? Is it a Powerlifting Australia comp?

Ugh... it was far from easy - I have a few burst blood vessels around my eyes. It's a GPC comp - hip crease equal to or below top of the knee - nowhere near as strict as a PA comp. It's also a novice comp so there will be a little bit of wiggle room. I've never been red lighted for depth before and usually I'll bounce down a little lower. I felt like I cut this a bit higher than usual cos it felt like a 10/10 lift. All my work up sets were a bit deeper.

[SpecialSundae]

1 hour ago, Blocky said:

Ugh... it was far from easy - I have a few burst blood vessels around my eyes. It's a GPC comp - hip crease equal to or below top of the knee - nowhere near as strict as a PA comp. It's also a novice comp so there will be a little bit of wiggle room. I've never been red lighted for depth before and usually I'll bounce down a little lower. I felt like I cut this a bit higher than usual cos it felt like a 10/10 lift. All my work up sets were a bit deeper.

 

The rules are technically the same, it's the judgement that tends to be laxer.

[Blocky]

12 hours ago, SpecialSundae said:

 

The rules are technically the same, it's the judgement that tends to be laxer.

 

I'm sorry... but I am more than a little offended by this. Remember the IPF elitism I alluded to in a earlier post? Every GPC comp I have been to I have never seen poorly earned white lights (to be fair - we squat with wraps and most lifters will dive bomb their squats to get the most carry over). I am sure it happens in other federations, some more than others. GPC rules are different - ergo we can't compare numbers across out different feds... and that's ok.

 

Please don't take this as a personal attack because it's not. And I hope we can all get along. And I still value your advice and encouragement.

 

The reason I came to Nerd Fitness was to get away from the incessant "my fed is better than your fed" and "I squat deeper than you do" on other message boards.

 

I'm old, overweight and injured. I do this for fun. I will likely never reach a 350 wilks. But I work really hard to meet or exceed the standards laid down in my rulebook. To assume laxity is just unfair.

 

TL:DR - let's leave inter fed politics out of my thread. I just don't care.

 

/end rant

 

Srsly though - Not trying to offend or push anyone away but this didn't sit well with me to the point where I didn't sleep well.

 

To lighten the mood, I'll leave this here (Ugh... my google fu is weak today. Was trying to find that picture of the japanese weightlifter that literally had her ass on the ground - there wa one iteration with a funny caption but nevermind)

 

[ManicSpider]

16 hours ago, Blocky said:

Ugh... it was far from easy - I have a few burst blood vessels around my eyes.

 

Wow, you couldn't have told from the video! Way to put the effort in!

 

And I wasn't trying to start anything, I was just curious which comps you'd be going in I've only been in one comp, and my coach and I agreed beforehand I wouldn't attempt to squat because I couldn't get down to parallel at all. So I technically bombed, but it was still a lot of fun. I'm hoping to compete again next year. 

[Blocky]

It's all good. I just felt like I needed to vent. Maybe I'm being over sensitive...

 

Anyway, today was all about GPP.

 

0700 - Drove out to the seaside and ran for 15 mins. I hate running but looking back over 2 years of workout logs it is very apparent that running seems to be the only thing that helps me lose the pudge.

 

1200 - Did 10 mins of high resistance intervals on the crosstrainer, followed by a bunch of work on lat pull downs (it's the only thing I don't have in my home gym and I'm still too heavy to do pullups without trashing my elbows). Then spent 20 mins (2 mins on, 40s off) of punching the heavy bag.

 

Feeling pretty good, so will probably go out for another run later.

 

Diet wise: I'm thinking about doing IF on my non powerlifting days. Woke up not feeling hungry so ran with it and had some meat (bolognaise style mince with these weird things called miracle noodles - basically a no carb noodle - taste pretty bland and watery but still makes me feel like I'm having spaghetti) at lunch. Will have a bigger dinner because tomorrow is benchpress day...

 

Also pretty happy because my new machete turned up - now I can go off trail hiking again or kill zombies

[SpecialSundae]

Edited because I made my point poorly. I apologise for upsetting you and good luck with your comp.

[Blocky]

18 hours ago, SpecialSundae said:

Edited because I made my point poorly. I apologise for upsetting you and good luck with your comp.

What's done is done. Let's move on. I don't hold grudges...

[Blocky]

So today was Max Effort Bench day.

 

Was feeling a bit washed out from all the cardio-ing (although it's working - was able to get my belt done up to the 3rd notch - it's been a few months since that happened)

 

Was aiming for 5 singles at 96% (115kg) but was able to get 2 singles at 112.5kg or 94% and 3 with 115kg. Then dropped to 85% (102.5kg) and did 5 triples. This should have been doable but with a creaky spine it was harder than expected - still can't get all the leg drive.

 

Followed up with heavy close grip bench against 10kg of chains, overhead press and tricep pushdowns for flexercise...

[RedStone]

The belt always knows... grats!!!

[Blocky]

I'm super excited about it - scale weight hasn't changed but at least I know the extra effort with cardio and diet is doing something. Feel a bit recharged now.

[Blocky]

Yesterday in the morning I did 25 mins of circuit style training with Kookyball swings, step ups, ball slams and battleropes (crap I hate the ropes).

 

Today, I ran 6 hill sprints - was aiming for 8 but had an early client to get to. Am about to hit the crosstrainer and then beat the dickens out of the heavy bag. Haven't done it in a while and am really enjoying it.

[RedStone]

1 hour ago, Blocky said:

I'm super excited about it - scale weight hasn't changed but at least I know the extra effort with cardio and diet is doing something. Feel a bit recharged now.

 

Screw the scale. She's a lying bitch that I have no respect for. Measurements FTW! Things are clearly hapenning.

[Emerald_Dragonfly]

I am getting a punching bag - any programming recommendations?

[Phoenix91]

Good luck with the competition and with your back recovery. Back pain sucks, especially when it lingers on for ages.  I have mild scoliosis so have perma-backpain and some days it's just tiring.  

 

Nice machete!  I need one of those to take trail riding with me Incase any creepers pop out from the bushes (it has been known to happen).

[Blocky]

Errr... not really. I have real boxing training experience... I knida just do what I want. I do like using it to warm up before upperbody workouts though... OrI just use it on my non-lifting days for cardio.

[Sam Ashen]

On 10/3/2016 at 0:47 AM, Blocky said:

Did pretty well today. Max effort skwaat day.

 

Worked up to a single @ 170kg (10kg more than last weekand only 5kg under my last meet). Feels like it's finally coming good. Comp is only 20 days away.

 

Skwaat on Instagram

 

Then did raw squats 2 x 2 @ 140kg for etra volume. Followed by block pulls, 3 x 5 @ 145kg (I do these with a fairly straight leg to work the back and hamstrings more). Then a bunch of leg pressing up to 185kg x 8, 8

 

On 10/3/2016 at 3:26 AM, ManicSpider said:

 

Looking easssy What are the depth requirements for the comp? Is it a Powerlifting Australia comp?

 

Looked easier than the one I did a couple of weeks ago.

[Blocky]

So, logging 2 workouts...

 

Friday - Speedy Lowerbody

 

Worked up to 1 heavish boxsquat at 170kg and then moved into speed work at 120-130kg against bands (+20kg at the top) for 12 doubles. Then did speedy deadlifts 7 singles at 145kg, 1 at 150kg,1 at 155kg and 1 at 160kg. Deadifting feels shitty with a crappy spinal disc. Going to push through at see what I can max out with on monday. THen did a bunch of back extensions - woke up saturday with ass DOMS.

 

Saturday - Speedy Bench

 

Worked up to 1 heavish single at 110 against bands (+10 at the top), followed by 6 doubles at 92.5kg. Then 5 x 5 at 90 kg straight weight competition bench. Then ran out of steam and finished with TRX rows and seated crazyball presses.

 

Need to recharge the batteries for heavy deads on monday.

[Blocky]

Taking today as a "rest day" - I've put it in quotes because I still managed to do 3 hours of gardening and shed rearranging. And nowI've decided to take the kayak outthis afternoon. Hopefully get some nice photos.

[Blocky]

Here's some pics from my kayak adventures. The afternoon got pretty gloomy so thepics aren't the best. I'm definitely part Ranger because I feel so much better outside.

[Sam Ashen]

34 minutes ago, Blocky said:

Here's some pics from my kayak adventures. The afternoon got pretty gloomy so thepics aren't the best. I'm definitely part Ranger because I feel so much better outside.

 

I must be terrible at spotting crocodiles, because I did not see any.

[Blocky]

Soooo.... Maxed out on deadlifts today.

 

Managed 185kg x 1, 195 x Fail, 195 x the ugliest rep ever. The most I have pulled on my straight bar is 210kg... so not too bad. This was my last heavy session before my comp in 13 days. I'll just be doing sub max rep work and mobility and hope for the best.

 

Also did skwaats -140 x 2, 2, 2 and a bunch of leg pressing. I'll still do my box squatting on friday but nothing between now and the comp will go past an RPE 8 (except for benching - I can bench my brains out and recover in 2 days which is what I'll do).

[Blocky]

Soooo.... due to the number of people coming to my meet (which is only 12 days away) they have an optional 24h weigh in. Since I'm already not in optimal condition to smash PR's (I'll be happy to match my last meet numbers) - I figure I'll use the opportunity to play with a water cut. Should be intersting.

[ManicSpider]

1 hour ago, Blocky said:

Soooo.... due to the number of people coming to my meet (which is only 12 days away) they have an optional 24h weigh in. Since I'm already not in optimal condition to smash PR's (I'll be happy to match my last meet numbers) - I figure I'll use the opportunity to play with a water cut. Should be intersting.

 

I've never really understood - what is a water cut? Do you just drink less so you dehydrate and weigh less? 

[Blocky]

Pretty much, I'll cut back on fluids and use my sauna for a bit. Then hopefully weigh in at 100kg and then have 24hrs to rehydrate. My weight fluctuate by 3 kg depending on what I've eaten/drank so this shouldn't be too hard. I'm only hoping to drop 4 and a bit.