Koncipientův boj

Advokát · Zaslal: út červen 26, 2018 5:44 pm Předmět:

2 weeks out - University Powerlifting World Cup 2018
44. / 26. 6.
Did not really wanna train, so I just showed up, did what was necessary and left. Felt a bit sick because of a late lunch I had. Belt and t-shirt felt tight (AGAIN!). Getting thick.

LAST DAY AS A JUNIOR!

LB squat
5x3x160

LB pause squat
3x5x140 - the program said 5x3x140 but I think that was a mistake. Ain't nobody got time for 10 light sets of squats on one day.

CG bench
3x5x120
3x8x105

Goblet squat
3x15x20

Leg curls
4x12

Leg extensions
4x12

Advokát · Zaslal: po červenec 02, 2018 10:17 am Předmět:

2 weeks out - University Powerlifting World Cup 2018
45. / 29. 6.
First day in the opens. Had to finish the thesis so nutrition and sleep were crap during the days coming into this.

LB squat
5x3x180@7-8

Bench
2x150 PB - attempted a triple, failed. 7,5 kg PB double is a good thing to get.
5x3x135@7-8

Deadlift
5x3x220

Cable rows
4x8

Lat pulldown
4x6

Rear delts
4x10

Advokát · Zaslal: ne červenec 08, 2018 10:13 pm Předmět:

1 week out - University Powerlifting World Cup 2018
Been very bussy, so here is whole week + weekly wrap-up:

46. / 2. 7.
LB squat
3x212,5@10 - 2,5 kg PB; had to dig deep again.
5x3x170

Bench
1x140
1x147,5
1x152,5@9,5 - moved very well.

Deadlift
5x2x190@air

Bent over rows
4x5x120

Lat pulldown
4x8

47. / 4. 7.
LB squat
5x3x160

LB pause squat
3x5x140

CG bench
3x6x120@8-9
3x8x105@7-8

Then just ditched the accessories and went home.

48. / 5. 7.
Was destroyed from gym and loads of activities outside the gym.
LB squat
5x3x170 - felt like trash

Bench
3x140@8,5 - moved very well, pec still sad
5x3x120

Deadlift
Had to rush as the gym was closing.
1x220
1x235
1x250 - heavy, but considering the overall fatigue and 70 seconds pause, I will take it.

All heavy stuff done.

Last weekly wrap-up:

Advokát · Zaslal: út červenec 10, 2018 7:37 am Předmět:

4 days out - University Powerlifting World Cup 2018
49. / 9. 7.
Felt dreadful in the morning, got better throughout the day.

LB squat
5x3x140

Bench
5x3x105 - loaded 110 in grün sport plates, so that should be around 105.

Lat pulldown
4x8-light

BB rows
4x8x50

Advokát · Zaslal: ne červenec 15, 2018 12:15 pm Předmět:

University Powerlifting World Cup 2018
The Meet

Takže po 10 měsících jsem se vrátil na závodní platformu, a sice na University Powerlifting World Cup 2018, kde jsem reprezentoval svojí alma mater, Právnická fakulta Masarykovy univerzity Skončil jsem na 11. místě v kategorii -105 kg s 9 platnými pokusy a osobními rekordy ve všech disciplínách. Detailnější recap přijde během následujících pár dní, níže je link na videa ze třetích pokusů.

Děkuju Johnu Hamsonovi, jsem hrozně rád, že mám ve svém rohu takhle profesionálního kouče.
Děkuju Ragnarovi za to, že je tak dobrej parťák a že mi pomáhal na závodech. Za pomoc v den závodu děkuju taky Jiří Prášek (přesně, měl jsem dva pomocníky).
Děkuju svojí přítelkyni a svojí rodině za to, že mě podporují a tolerují nespočet hodin, které strávím tréninkem. Markétě děkuju taky za to, že jela v pátek se mnou.
Nakonec děkuju klukům z Nottingham Strong, sparingovi Petru Sypačovi a všem dalším, s kterými trénuju a kteří mě podporují.
//
So after 10 months I have returned to the platform. World Uni Champs went very well for me. Came 11th in the 105s, going 9 for 9 and making all kinds of PBs. More detailed recap is coming in a couple of days.
Thanks John Hamson Hamson for coaching me, I am very grateful to have you in my corner.
Thanks Hynek FránekHynek Fránek for being my brother in crime and for professional handling on the day. Thanks to Jiří Prášek for handling me as well (yes, I had two handlers).
Thanks to my girlfriend and my family for supporting me and being tolerant to my countless hours spent in the gym.
Thanks to lads from Nottingham Strong for making me a proper powerlifter, to Petr Sypač for being my training partner occasionally and thanks to everyone else for supporting me, you know who you are.

My best lifts:
Squat 210, 222,5, 230 kg - 5 kg PB, 10 kg comp PB
Bench 147,5, 155, 160 kg - 5 kg PB, 10 kg comp PB
Deadlift 235, 255, 265 kg - 4,5 PB, 12,5 comp PB

Total: 655 kg - 24,5 kg PB, 47,5 kg comp PB

https://www.instagram.com/p/BlP5QiPhqii/?taken-by=lifttoeat105

Advokát · Zaslal: ne červenec 22, 2018 9:48 pm Předmět:

9 Weeks out - Regionals 2018
14 Weeks out - Nationals 2018
1. / 22. 7.
Yes, I am only 9 weeks out from my next meet, which is a qualifier for nationals. And 14 weeks until nationals.
Back in the gym after 9 days of post-comp free time/vacation. Will be tracking bodyweight again as I look horrible without a t-shirt.

Squat
Feeling very weird.
5x3x170@<6

Bench
5x5x110@6-7

CG bench
3x7x100@8

Deficit deadlift
Beltless
5x3x170

Advokát · Zaslal: st červenec 25, 2018 10:13 pm Předmět:

9 Weeks out - Regionals 2018
14 Weeks out - Nationals 2018
2. / 24. 7.
Going OK so far. This one was quick.

HB squat
Haven't done these in a while. Pain in the ass
3x5x140@<7

Feet-up bench
4x100
5x3x110@<6,5

5cm CG board press
3x7x100@5-6

SL deadlift
3x5x150@<6

Full meet video:

Advokát · Zaslal: ne červenec 29, 2018 8:31 pm Předmět:

9 Weeks out - Regionals 2018
14 Weeks out - Nationals 2018
3. / 26. 7.
In the evening

Lb squat ¨
5x3x170@<7

Bench
5x7x110@6-8

Incline bench
2x7x90@9-10
7x80

Deadlift
All sets in like 10 minutes. Awful.
5x3x190

Advokát · Zaslal: ne červenec 29, 2018 8:37 pm Předmět:

9 Weeks out - Regionals 2018
14 Weeks out - Nationals 2018
4. / 27. 7.
Accessories in the morning.

Pull-ups
5x5

DB chest supported rows
3x10x35

Wide grip lat pulldown
3x10

Face pulls
3x15

Cable tricep extension behind head
4x12

Cable pushdowns
4x12

Reverse BB curl
4x12x25

DB hammer curls
3x12x15
1x12x12,5

Side planks
3x60s each side

Cable wood chop
3x12

Wrap-up:

Advokát · Zaslal: ne červenec 29, 2018 9:18 pm Předmět:

8 Weeks out - Regionals 2018
13 Weeks out - Nationals 2018
5. / 29. 7.
Had to do some accessories because I can't train 4x this week. Decent session, went for a bike ride in the morning and had a pretty active weekend overall.

Went to highland games on Saturday, did farmer caries - 107kg for 120 meters, and some other disciplines

LB squat
Still trying to find my groove. It felt kinda heavy on my back, toes were slightly more out (unintentionally) at almost every set. Need to get more consistent.
5x3x175@7

Bench
5x5x115@6 or less

CG bench
3x7x105@7-8

Deficit deadlift
5x3x175

Pull-ups
5x5

Facepulls
3x15

Chest flys
Were not on the menu but though I might do them to stretch the right pec a bit
5x10x15

Triceps behind the head cable
4x12

Hammer curls
3x12x15
1x12x12,5

Advokát · Zaslal: út červenec 31, 2018 10:13 pm Předmět:

8 Weeks out - Regionals 2018
13 Weeks out - Nationals 2018
6. / 31. 7.
Going OK so far. This one was quick as well. Arrived at 8 pm, left at 10 pm, including shower and all that stuff.

HB squat
3x6x140@7-8 - RPE in the sense of somewhat decent technique. Otherwise could have good morning 5 more :D

Feet-up bench
Moving veerey nice. Right pec pain/bothering 3/10
4x100
5x4x110@<6

5cm CG board press
9x100@6
9x105@9 - friend missloaded the bar, I did one rep, noticed that, let them take it off and then did 9 reps immediatelly. Threw me off a bit.
9x110@8 - yis

SL deadlift
Beltless ofc.
3x6x150@6,5-7,5

Bent-over rows
cheated more and more
3x10x100

Wide grip lat pulldown
3x10x70

Reverse curls+cable pushdowns
4x12

Advokát · Zaslal: ne srpen 05, 2018 3:19 pm Předmět:

8 Weeks out - Regionals 2018
13 Weeks out - Nationals 2018
7. / 2. 8.

Squat
Meh.
5x4x170@7-8

Bench
5x8x110@7-9 - last set got heavy

Incline bench
3x8x90@8-9

Deadlift
Narrower stance, more upright torso
5x3x195@<6

Side plank
3x60s

Cable wood chops
3x12

Weekly recap:

Advokát · Zaslal: út srpen 07, 2018 7:44 am Předmět:

7 Weeks out - Regionals 2018
12 Weeks out - Nationals 2018
8. / 6. 8.
Weekend of hiking.

LB Squat
Getting better
4x4x175@7-8

Bench
4x4x120@<6

CG bench
3x8x105@8-9

Deficit deadlift
beltless
4x4x180@6-7

Advokát · Zaslal: st srpen 08, 2018 7:00 pm Předmět:

7 Weeks out - Regionals 2018
12 Weeks out - Nationals 2018
9. / 7. 8.

HB squat
Beltless - careful!
3x4x150@8-9 or so, technique was breaking down

Feet-up bench
5x3x115@6-7 or so, piss easy, pain free

5cm CG board press
Board height - two wrist wraps wrapped around the bar
8x105
8x110
8x115@8

SL deadlift
beltless
3x8x150@8

Advokát · Zaslal: pá srpen 10, 2018 2:10 pm Předmět:

7 Weeks out - Regionals 2018
12 Weeks out - Nationals 2018
10. / 9. 8.

LB squat
4x3x180@7, @7, @9, @7,5

Bench
4x6x115@6-7

OHP
3x8x60@8-9

Deadlift
Narrower again - more efficient.
5x2x205@6 or so