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May 21 Hi,
Things have been pretty hectic the last month or so with work, so i havent been ableto update the log for a while. the lastfew weeks before, i was basically trialling my new Titan Super NXG+ squat suit and my Metal King squat suit, and also my 3xh APT knee wraps and my old Metal Black knee wraps. I decided to go with the Metal combination. The APT wraps are very strong, and thick, almost too thick for me, as i feel that i cannot get many revolutions around my knees. Where as the Metal Black wraps i could really pull them tight and get them around my knees almost twice as many times.
On to the comp. Squats went well [240, 260 failed, 260 [5 kg P.R.]. I just wasn't concentrating properly on the second attempt, which pissed me off a bit, as i believe i was due for a 272.5 kg [600 lb] squat. I decided to play it safe and hit 260 again on my 3rd [smoked it]. Benches went well too [182.5, 190 [7.5 kg P.R.], 195 failed]. I just missed the 3rd at lockout, but i have done it twice at home here without any liftout. Oh well, next time that then some! Deadliftsdidnt go to plan [260. 280 failed twice].I think by the time the deads came around, i was a bit tired [been a long time since ive done a full comp in gear]. Also, i forgot to empty my bladder after the benches, and when i grabbed the bar for my 3rd deadlift, i couldn't keep my abs tight due to the enormous pressure on my bladder. I will nto make that mistake again. Total = 710 kg [27.5 kg P.R.]. I suppose one cannot complain about that too much. But I know there is a lot more in the tank for nationals in 9 weeks.
Photo 1 = 260 kg Squat / Photo 2 = 190 kg Bench / Photo 3 = 260 kg Deadlift / Photo 4 = missed 280 kg Deadlift.
March 28
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Sunday, 8 / 3 / ‘09
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Monday, 9 / 3 / ‘09
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Thursday, 12 / 3 / ‘09
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Friday 13 / 3 / ‘09
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DE Bench – 10 x 44 / 10 x 88 / 5 x 132 / [add 1 band] 3 x 132 / [add another band] 3 x 132 [2 cg, 2 mg, 2 wg, 2 81 cm] /
MG 3 Board – 3 x 220 / 3 x 286 / 3 x 352 / [add titan fury shirt here] 1 x 396 / 1 x 462 / 1 x 484 /
Fry Presses – 10 x 50 [3 sets] /
Straight Bar Pushdown – 12 x 70 / 12 x 90 / 12 x 100 /
Low Cable Standing Row [81 cm grip] – 15 x 100 / 12 x 130 / 10 x 144 /
Mowed Parents Lawn just after 5 pm [cardio – run around pushing mower] PHOTO OF MG 3 BOARD PRESS BELOW!!!
Time, 8.18 am
[7 min.w-up / 65m/38s/.03]
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Close Stance 9” Box Squat [SS Bar, all = kg] – 10 x 23 / 5 x 63 / 3 x 83 / [added belt] 2 x 103 / 1 x 123 / 1 x 143 / 1 x 163 / failed 1 x 170.5
45 Degree Hypers – 10 x body /
G.H.R. – 10 x body /
Russian Twists [R – L] – 10 x body
Felt pretty tired today, so after SS Bar work, just did 1 triset of the last 3 exercises. I was going to do more, but I was extremely worn out from not having a lot of sleep, and I had little time to do any workout.
Time – 5.28 pm
[7 minute w-up; 25m/09s/.01]
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81 cm Grip Reverse Band Press [green bands on # 1 hole] –5 x 132 / 5 x 176 / 3 x 220 / 3 x 264 / [add belt] 1 x 308 / 1 x 352 / [add titan fury size 50] 2 x 396 [3 brd-2 brd] / 2 x 440 [2 brd-1 brd] / failed 1 x 462 [chest] /
I probably shouldn’t have done this heavy workout as I was still feeling pretty worn out. After the above, I sat there pretty disappointed in myself, as my best in this exercise raw is 451 lbs, but missed 462 in the shirt [an indication on how buggered I was feeling. I actually told my wife to put my new shirt on ebay!!!
Time – 5.02 pm
[w-up; 64m/23s/.25]
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DE Squat [13” box] – 10 x 44 / 5 x 132 / [add old red suit, straps down] 2 x 220 / [add belt] 2 x 280.5 / add 25 kg chains] 2 x 280.5 [12 sets, 60 second intervals] /
DE Deadlift [conventional] – [still with old red suit on] 5 x 220 / [add belt] 2 x 308 / [add 45 kg chain] 2 x 308 [10 sets, 40 second intervals] /
45 Degree Hyper – 15 x body [3 sets, 60 sec rests] /
G.H.R. – 10 x body [3 sets, 60 sec rests] /
Floor Leg Raises – 13 x legs [1 rep every 10 seconds, feet off floor whole time] /
Felt good to finally have a god squat / deadlift workout!!!
Time – 2.30 pm
[8 min w-up; 59m/04s/.25] |  March 15
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Sunday 1 / 3 / ’09
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Tuesday, 3 / 3 / ‘09
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Thursday, 5 / 3 / ‘09
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Saturday 7 / 3 / ‘09
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Bench [comp grip / pause all / trying new Titan Fury {size 50} again] – 10 x 44 / 5 x 88 / 5 x 132 / 3 x 176 / 3 x 220 / 1 x 264 / [add belt] 1 x 308 / [3 board] 3 x 352 / [2 board] 3 x 374 / [1 board] 2 x 396 / [chest] 1 x 418 / failed 1 x 440 /
C G Bar Ext. [Throat] – 12 x 88 / 12 x 132 / 12 x 176 /
Rvs Chin – 8 x bodyweight [3 sets] /
Time, 9.01 am
[5 min warm-up / 61m/25s/.90]
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Deadlift [sumo] – 5 x 132 / 5 x 220 / [belt on] 3 x 308 / 3 x 396 / 1 x 484 / 1 x 528 / 1 x 550 /
Time, 5.58 am
[10 min warm-up / 25m/28s/.90]
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Floor presses [81 cm grip] – 10 x 44 / 10 x 88 / 5 x 132 / 3 x 176 / 3 x 176 / 1 x 220 / [+ 45 kg chains] 3 x 220 / 1 x 253 / 1 x 286 [10 kg PR]
Medium Grip Floor Press – 17 x 143 / 10 x 143 [+ 45 kg chains]
Fry Presses – 10 x 50 [3 sets]
CG Rolling Bar Ext. [Throat] – 12 x 88 / 12 x 132 / 8 x 176 /
Rolling Dumbell Ext. – 12 x 40 [3 sets]
Rvs. Grip Chin – 8 x bodyweight [3 sets]
Time, 4.13 am
[5 min warm-up / 47m/43s/.25]
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2009 Toronto Open [Toronto R.M.Y.C.] – [all weights in kgs]
Squat – 1 x 182.5 / 1 x 195 / 1 x 200 /
Bench – 1 x 140 / 1 x 155 / 1 x 157.5 /
Deadlift – 1 x 240 / 1 x 260 / 1 x 272.5
TOTAL – 630 kg @99.4 b / w
3 PR’s + PR total!!!
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I got new titan squat suit and bench shirt last Thursday, and although I decided to lift raw at the comp on Saturday, the shirt felt pretty good so I thought id try it today again [after wearing it yesterday] to see if I might be able to wear it at the comp. I decided not to go ahead with that plan/
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Very time constrained today, I haven’t deadlifted raw for a few weeks, so I wanted to hit something heavy, but not max, just to get a feel for it.
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I know its only 2 days out from the meet, but today [as it worked out counting back from the meet date] is when my bench cycle starts for my next meet. So seeing as though I haven’t even cycled for the comp in 2 days and I am just seeing where my strength is at then, I went hard in this workout.
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9 out of 9 lifts, 3 P.R.’s, 27 white lights!!! Perfect, I think it’s the first time I’ve ever done that raw, and possibly the second time ever! These days have been few and far between!
Maybe it’d a signal that my fortunes are about to change.
Maybe one should train a bit harder closer to the meet too! I mean, I train hard each week, and it doesn’t affect my training the next day or two. Something to ponder … |
Photos below are from my 200 kg squat, 157.5 kg bench, and my 260 kg second attempt deadlift.
Well, training was pretty much all over the place since the Matti Tikka comp. while warming up in the squat, my left whoulder / elbow injury was really playing up and hurting a lot, and seeing as though im not earning hundreds of thousands of dollars from the sport, i pulled out of the comp before i really injuredmyself. VERY FRUSTRATING!
Anyway, from then on until a month or so ago, i have been experimenting with a few different styles of training. I gave the Sheiko style a good trial run, but with my time constraints, i found it impossible to do properly [i was cutting all the workouts in half almost toget them done in a short timeframe]. I tried the more traditional periodization style, but again, the timeframe was a problem. So, i have gone back to my tried and tested waysof training Westside Barbell style. I know that i haven't had a lot of progress over the last 3 1/2 years [not in comp anyway - i am a LOT stronger in the gym!], but i don't think it's the program fault. Injuries and illness have been the main culprit, and not training in the newer bench shirts to my chest often enough have been the main culprits. So, with tons of advice from loads of top powerlifters on Facebook, i have a new [to me] training plan of wearing the shirt much more often, and doing a lot more fuller range work in it as well. I know i can get a lot of work in in under 1 hour training thisway too, a big advantage!!!
I got my new Titan squat suit and bench shirt thursday 26 / 2 / '09, and tried them out that saturday. The result was a comfortable 528 lb squat [had APT 3xh knee wraps on as well] and an easy 418 lbs to 1 board]. This encouraged me a lot, as there is a lot of support in the shirt, but it wasn't too hard to get it down to 1 board the first time i wore it. I was so excited infact that i wore the bench shirt again the next day [silly move].
Now we are up to date, and each week this will be updated wit hthat week's training. My next comp is on the 16th of March, at Singleton. It is going to be good to get away for the weekend with the family, we don't do it often enough.
Stay strong,
Mark Roskell October 17
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Sunday, 5 / 10 / ’08 -9.04 am / 55m/34s/.78] Warm-up – 2 minutes bike – [frame pushups – 10 reps / W. Grip Upright Row – 10 x 44 / twice]
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14” Cambered Squat Bar Bench [kg’s] – 10 x 46 / 5 x 66 / 5 x 86 / 3 x 106 / 2 x 116 / 1 x 126 / 1 x 138.5 [photos 1 & 2] / failed 1 x 146 /
3 x 121 [2 sets] / 2 x 131 [2 sets] /
14” Cambered Squat Bar Rolling Extension [throat – kg’s] – 12 x 46 [2 sets] / 8 x 66 [2 sets - photos 3 & 4] /
Seated Close Neutral Grip Cable Row – 15 x 130 / 12 x 172 / 8 x 214 / 8 x 214 /
14” Cambered Squat Bar Curl [kg’s] – 8 x 36 / |
   
FELT "OFF" ALL WEEK [HEADACHES / SINUS TROUBLE, AND DIDN'T TRAIN UNTIL SATURDAY [see below]
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Saturday, 11 / 10 / ’08 – 9.15 am [63m/01s/.15] Warm-up = 2 min. bike [45 Degree Hypers – 10 reps / G.H.R.Sit-ups – 10 reps / Twice]
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Power Squat [upto max] –5 x 110 / 5 x 418 / 5 x 506 / 4 x 594 / 3 x 682 [2 sets] / 2 x 770 / 1 x 858 / 1 x 946 / 1 x 1023 [P.R. - photos 1 & 2] / failed 1 x 1056 [photo 3] /
Straight Leg Sit-up – 3 x 20 reps [60 second intervals] /
Bike – 6 minutes / |
  
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