Manning the gate at Karlstjein Castle
Catch-up post: Was in Czech Republic for 2 weeks at the IPF worlds. Sarah lifted, she bombed out in the squat on depth and pretty much had the worst meet of her career. Only got her openers on bench and DL. Otherwise, being at the meet all week was a great experience. I learned a lot as a coach (I got to help out with most of the Canadian lifters) and met a lot of good peeps.
Trip was a good vacay, spent the first week at the meet in Plzen and the second week on vacay in Prague.
Nov 8/2011
Training room at IPF worlds (Plzen)
Deadlift-70kgX10, 105kgX5, 125kgX3, 180kgX3, 230kgX1, 250kgX1, 270kg(595)X1, 290kg(639)X1, 320(705)X1 (belt on for this lift only)
Front Squat-120kgX8, 130X8, 130X8, 140X8 (knees were screaming during these, likely due to still being tight and immobile from the long flight)
This was a good short sesh, it was in the "training room" and not the main warm-up room at the meet. It was a very small room with 2 ER racks and a full set of eleiko plates for each rack. Somthing that was pretty cool about it though, was that eleiko had 2 prototype bars in the rack for everyone to use and they were asking for feedback. One was a chromed bar (apparently they are considering going back to chrome so the bars don't rust) and the other appeared to just be a normal eleiko competition bar, I was unaware of what was different about it, but I will say this, the chrome bar was sharp, but not as sharp as the non-chrome one, otherwise they both felt awesome.
Thurs Nov 10/11
Training room in Plzen
Military-60kgX8, 65X3, 72.5kgX5, 80kgX5, 95kg(209)X7 (these felt pretty tough)
Bench press-70kgX8, 90kgX5, 120X5, 135X5 X5 sets (these were really fast, there was myself and 2 other lifters benching and the pace was quick)
Finished off in the "fitness room" in the hotel
Neutral grip chins-4 sets of 10
Rear delt raise-3 sets of 15
arms as per shelby starnes
Sat Nov 12th 2011
Training room Plzen
Squats-worked up to 5 sets of 5 @ 205kg (no belt)
Just got some work in, and then they started tearing down the training room as I was still training so I had to cut it short.
Finished in fitness room 4 sets of 10 hanging leg raise
Tues Nov 15th 2011
World Class Gym Prague (drop-in rate 500Kr = $30 wow!)
Box Jumps 3X3 to aprox 36"
Squat- 75kg X5, 105X5, 125X5, 182.5X4, X4, X4, X4, 207.5 X2, 207.5 X2, 227.5(502lbs) X2, 227.5(502lbs) X2, 227.5 X2, 185kg (407) X17 rep PR
No belt for all sets (cause I didn't take one with me)
This squat session felt great, all reps went up easy and hips and knees were feeling great
Back Ext-3 sets of 15 +15kg
Lying leg curl-3 sets of 15 (slow negative)
Leg ext-3 sets of 12 (slow tempo)
I expected this session to leave me sore for days, but it did not, likely due to the fact that we were walking about 5hrs per day on average. All the walking helped get the recovery underway.
Thurs Nov 17th/2011
World Class Expensive Gym Prague (Goddamn $30 drop-in)
Military-65kgX8, 80kg(175)X3, 87.5kg(193) X3, 100kg (220lbs) X8 this was a much better military session than the previous week, likley due to being more mobile and less stressed about the worlds meet
Incline Bench-82.5kgX5, 95kgX5, 110kgX5, X5, X5
CSR-4 sets of 12
Iso High row-2 sets of 12
Iso Chest press-2 sets of 12
Arms as per shelby starnes
Sun Nov 20/2011
UF gyms
Incline-135X10, 210X5, 240X3, 270X1, 300X1, 300X1, 300X1
This felt hard, the first couple days after travelling seems to fuck me up a bit.
FacepullsX20 after every set
Bent over Rows-225X10 X5 sets (these are starting to feel pretty good, getting good control on every rep and really feeling them in the lats)
DB Side raise-25X15 rest 40 sec 25X15 rest 40 sec 25X12 rest 45 sec 25X9
Arms as per shelby starnes
Tues Nov 22nd 2011
Box Jumps-4 set of 3 @39" (mixed in with warm-up sets of DL)
DL-225X8, 315X5, 405X3, 500X4, X4, X4, X4, 570X2, 570X2, 500X10
Front squat-225X5, 275X10, 315X10, 315X10
GHR- 2 sets of 15
Weighted sit-ups- 2 sets of 12 @ 25lbs behind head
Thurs Nov 24/2011
Military-135X8, 155X3, 185X5, 219X3, 235X5, 185X10
Chins- 4 sets of 8
DB Bench- 5 sets of 10 @ 100lbs (these felt good, shoulders felt good)
T-bar rows-50X8, 75X8, 100X8, 125X8, 150X8, X8 (1 sec squeeze at the top of each rep)
Sat Nov 26th 2011
Events (first sessionn at the new training spot "locker 8")
Log-warmed up to 255X3, 275X1, 295X1, 315X2, 315X2, 315X2
Yoke- (this yoke session was a bit of fuckshow and took way too long)
405X50', 585X50', 765X50', 865X50', 865X50' (last run started to feel pretty good)
Stones-a couple warm-ups, 320X3 to 56" X 4 sets, then a bunch of various loads to put stones away on top platforms.
Thick DB clean and press- a bunch of sets and reps at 125lbs
Trip was a good vacay, spent the first week at the meet in Plzen and the second week on vacay in Prague.
Nov 8/2011
Training room at IPF worlds (Plzen)
Deadlift-70kgX10, 105kgX5, 125kgX3, 180kgX3, 230kgX1, 250kgX1, 270kg(595)X1, 290kg(639)X1, 320(705)X1 (belt on for this lift only)
Front Squat-120kgX8, 130X8, 130X8, 140X8 (knees were screaming during these, likely due to still being tight and immobile from the long flight)
This was a good short sesh, it was in the "training room" and not the main warm-up room at the meet. It was a very small room with 2 ER racks and a full set of eleiko plates for each rack. Somthing that was pretty cool about it though, was that eleiko had 2 prototype bars in the rack for everyone to use and they were asking for feedback. One was a chromed bar (apparently they are considering going back to chrome so the bars don't rust) and the other appeared to just be a normal eleiko competition bar, I was unaware of what was different about it, but I will say this, the chrome bar was sharp, but not as sharp as the non-chrome one, otherwise they both felt awesome.
Thurs Nov 10/11
Training room in Plzen
Military-60kgX8, 65X3, 72.5kgX5, 80kgX5, 95kg(209)X7 (these felt pretty tough)
Bench press-70kgX8, 90kgX5, 120X5, 135X5 X5 sets (these were really fast, there was myself and 2 other lifters benching and the pace was quick)
Finished off in the "fitness room" in the hotel
Neutral grip chins-4 sets of 10
Rear delt raise-3 sets of 15
arms as per shelby starnes
Sat Nov 12th 2011
Training room Plzen
Squats-worked up to 5 sets of 5 @ 205kg (no belt)
Just got some work in, and then they started tearing down the training room as I was still training so I had to cut it short.
Finished in fitness room 4 sets of 10 hanging leg raise
Tues Nov 15th 2011
World Class Gym Prague (drop-in rate 500Kr = $30 wow!)
Box Jumps 3X3 to aprox 36"
Squat- 75kg X5, 105X5, 125X5, 182.5X4, X4, X4, X4, 207.5 X2, 207.5 X2, 227.5(502lbs) X2, 227.5(502lbs) X2, 227.5 X2, 185kg (407) X17 rep PR
No belt for all sets (cause I didn't take one with me)
This squat session felt great, all reps went up easy and hips and knees were feeling great
Back Ext-3 sets of 15 +15kg
Lying leg curl-3 sets of 15 (slow negative)
Leg ext-3 sets of 12 (slow tempo)
I expected this session to leave me sore for days, but it did not, likely due to the fact that we were walking about 5hrs per day on average. All the walking helped get the recovery underway.
Thurs Nov 17th/2011
World Class Expensive Gym Prague (Goddamn $30 drop-in)
Military-65kgX8, 80kg(175)X3, 87.5kg(193) X3, 100kg (220lbs) X8 this was a much better military session than the previous week, likley due to being more mobile and less stressed about the worlds meet
Incline Bench-82.5kgX5, 95kgX5, 110kgX5, X5, X5
CSR-4 sets of 12
Iso High row-2 sets of 12
Iso Chest press-2 sets of 12
Arms as per shelby starnes
Sun Nov 20/2011
UF gyms
Incline-135X10, 210X5, 240X3, 270X1, 300X1, 300X1, 300X1
This felt hard, the first couple days after travelling seems to fuck me up a bit.
FacepullsX20 after every set
Bent over Rows-225X10 X5 sets (these are starting to feel pretty good, getting good control on every rep and really feeling them in the lats)
DB Side raise-25X15 rest 40 sec 25X15 rest 40 sec 25X12 rest 45 sec 25X9
Arms as per shelby starnes
Tues Nov 22nd 2011
Box Jumps-4 set of 3 @39" (mixed in with warm-up sets of DL)
DL-225X8, 315X5, 405X3, 500X4, X4, X4, X4, 570X2, 570X2, 500X10
Front squat-225X5, 275X10, 315X10, 315X10
GHR- 2 sets of 15
Weighted sit-ups- 2 sets of 12 @ 25lbs behind head
Thurs Nov 24/2011
Military-135X8, 155X3, 185X5, 219X3, 235X5, 185X10
Chins- 4 sets of 8
DB Bench- 5 sets of 10 @ 100lbs (these felt good, shoulders felt good)
T-bar rows-50X8, 75X8, 100X8, 125X8, 150X8, X8 (1 sec squeeze at the top of each rep)
Sat Nov 26th 2011
Events (first sessionn at the new training spot "locker 8")
Log-warmed up to 255X3, 275X1, 295X1, 315X2, 315X2, 315X2
Yoke- (this yoke session was a bit of fuckshow and took way too long)
405X50', 585X50', 765X50', 865X50', 865X50' (last run started to feel pretty good)
Stones-a couple warm-ups, 320X3 to 56" X 4 sets, then a bunch of various loads to put stones away on top platforms.
Thick DB clean and press- a bunch of sets and reps at 125lbs
