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Old 01-19-2012, 04:04 AM   #201
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19/01/12 - Bench 5/3/1 +Singles

Bench
40kg x 5
50kg x 5
60kg x 3

75kg x 5
85kg x 3
95kg x 1

+New wrist wraps
102.5kg x 1
110kg x 1 Equal PR
115kg x FFFFFFFF

Neutral Grip Pull-Ups (Bench Superset)
5,5,5,5,5

BTNP
30kg x 10,10,10,10,8

DB Row
30kg x 11,11,11,11,11

Tri Pushdown/Facepulls
15 x 20/20, 20/20, 20/20

Disappointed today, I just can't get my bench right, I really need to focus on cues but as soon as I get to the singles and the weight gets heavy I stop thinking. At least the spotter today let me struggle halfway for what felt like eternity until I shouted for him to take it, really felt it in my lower back. Thought I'd take advantage of the fact I can wear wrist wraps and they make a huge difference especially unracking the weight, one less thing to think about.

My intention was to open at 105kg and rise in 7.5kg steps but I might pull that back to 100kg or less at this rate. Really not the last bench session I wanted and my knee is still feeling a bit shit, the only thing I'm looking forward to at this meet is the deadlift.
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Old 01-19-2012, 05:21 AM   #202
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this was your first session doing paused singles right?

i found the first time i did them v. awkward and dropped a good bit of weight to get them right. try get a much lighter session in maybe sunday or monday to focus more on the form rather than the weight. this should help with confidence.

i would say do 100 as the opener , you know you can lift it in your sleep so it would be a good start for you and set u up for a 110 second lift - then smash that 115 barrier on the 3rd lift?
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Old 01-19-2012, 05:53 AM   #203
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this was your first session doing paused singles right?

i found the first time i did them v. awkward and dropped a good bit of weight to get them right. try get a much lighter session in maybe sunday or monday to focus more on the form rather than the weight. this should help with confidence.

i would say do 100 as the opener , you know you can lift it in your sleep so it would be a good start for you and set u up for a 110 second lift - then smash that 115 barrier on the 3rd lift?
Ye and the pause was minimal, I just stopped thinking on the heavy singles, bloody idiot.

I should be doing close grips on Sunday so I might just throw some light bench in instead and I have a light session planned possibly for Wednesday next week.

Pretty certain I'll be going with 100 but I'll hopefully be able to judge from warm-ups on the day too and make any adjustments. As long as I have a strong deadlift that day, I'll be happy, squat and bench I'm happy to put any number up.
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Old 01-19-2012, 08:57 AM   #204
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My intention was to open at 105kg and rise in 7.5kg steps but I might pull that back to 100kg or less at this rate. Really not the last bench session I wanted and my knee is still feeling a bit shit, the only thing I'm looking forward to at this meet is the deadlift.
I flopped at my meet on the bench. It was the hardest for me because the meet lift was so different from the gym lift in pacing.

Do you know if this federation requires your head to be down?

I never bench feet and head down and that was a big challenge for me.
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Old 01-19-2012, 10:02 AM   #205
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I flopped at my meet on the bench. It was the hardest for me because the meet lift was so different from the gym lift in pacing.

Do you know if this federation requires your head to be down?

I never bench feet and head down and that was a big challenge for me.
I don't know what to expect but I think it will be my worst lift.

I made the switch to flat feet benching at the start of the year for federation rules so I'm still adjusting to that.

I think it's head down, but I'm pretty sure my head's usually planted in the bench although it did come up today when I was struggling.


Also my membership came in the post at home today so as my mum put it in a text this morning; "You're now a member of the powerlifting ass". All set for it now.
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Old 01-19-2012, 10:44 AM   #206
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I think it's head down, but I'm pretty sure my head's usually planted in the bench although it did come up today when I was struggling.


Also my membership came in the post at home today so as my mum put it in a text this morning; "You're now a member of the powerlifting ass". All set for it now.
Locked and loaded.

The head down adjustment can be a bear. That's one less thing to worry about.
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Old 01-19-2012, 10:59 AM   #207
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I don't know what to expect but I think it will be my worst lift..
no such thing as worst dude, there is such a thing as "lift that needs more attention"

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Also my membership came in the post at home today so as my mum put it in a text this morning; "You're now a member of the powerlifting ass". All set for it now.
^^^ love it!
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Old 01-19-2012, 11:08 AM   #208
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"lift that needs more attention"
That it does! At least I should know some flaws to work on when I get back into the normal routine.
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Old 01-19-2012, 11:13 AM   #209
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How far out from your meet are you? Let me know if there is anything you have questions about. I have lifted in a few various feds. Most places the press command comes pretty quick on the bench. As long as you are in control and the bar isnt sinking, you will be good to go. Remember your 1st attempt should be like your last warm up.
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Old 01-19-2012, 11:24 AM   #210
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How far out from your meet are you? Let me know if there is anything you have questions about. I have lifted in a few various feds. Most places the press command comes pretty quick on the bench. As long as you are in control and the bar isnt sinking, you will be good to go. Remember your 1st attempt should be like your last warm up.
It's a week on Saturday, it only came up a couple weeks ago so it was a last minute decision just to get the first meet under my belt. Thanks JB, will keep that in mind, I'll be having a proper think about it at the weekend so will let you know. That's pretty much what I'm going for, first meet so every lift is a PB.
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