Competition Low Down and Final thoughts for Blog

Leinster Open results:
Squat 225kgs (15kgsPR)
Bench 135kgs
Deadlift 240kgs
Total 600kgs (15kgsPR)

Disappointed with the bench, could lockout 140. it's time to HAMMER my lockout!
EXTREMELY pissed off with the deadlift. i took 250 for a ride, locked it out, but the bloomin thing slipped out of my hand! i suppose it's not the worst thing because i wasnt expecting it to budge so i know its there in future.

anyway: http://youtube.com/watch?v=Dgm0jK0dX0A

Close blog

Weigh in + rehydration

So last night i drank a mug of tea before bed. Pissed during the night and once in the morning.

Weigh in: 74.1kgs (the heaviest ive weighed in yet)
After weigh in: waxy maize with 400ml of water
20mins later: 2 scoops of protein, 1 scoop of porrdige, 500ml of water

Breakfast: sausage, hash brown x 2, Brown toast x 2, fried egg x 2, bowl of special k + milk, 500ml of lucozade.

over the course of the day i will consume waxy maize, turkey, rice, proetin shake and chicken.

tommorow is the big day

CUTTING WEIGHT!

This is just a reminder for myself so i know for my next comp what i did to cut my weight.

This competition is a 24hour weigh in and on saturday 26th.
from sunday till wednesday i averaged about 4litres of water a day (not including my protein shakes and coffee and tea and so forth).

WEDNESDAY:
I drank 5 liters. i ate clean on the wednesday and did a small bit of training and after training took 40gs of waxy maize starch, and used the sauna for 15mins, upon leaving the sauna i weighed 76.5kgs ( i dropped 0.2kgs in the sauna). i still continued my water intake prior to the sauna. i took a protein shake. I also had lean ground mince at around 9 with broccoli, green peppers and some pasta sauce.

THURSDAY:
Woke up at 11.30 and ate breakfast at 12.30. i had a bowl of special K and 2 scoops of protein and a coffee. i stopped drinking liquids after this. later on at 4 i had 100g of protein and 1 baby potato and a mouthful of water. At 9pm i weighed 75.5kgs on my home scales which is similar to the gym scales. after this i ate a breast of boiled chicken, a glass of water, 3 tea spoons of Peanut butter and another moutful of water. weight currently stands at 75.6ish Kgs.

i will have a few hot showers and weigh in at 10am friday morning.

Bench

60 x 8
80 x 3
90 x 1
100 x 1
shirt on
110 x 2
120 x 1
130 x 1

incline dumbells
30s 3 x 12

chest supported rows
4 x 12 (last set was drop back)

tate presses
2 x 15

rolling extensions
3 x 12

now: a BIG FAT REST!

DEADLIFT!

70 2 x 6
120 x 5
145 x 3
165 x 1
185 x 1
205 x 1
225 x 2 (PR)

Speed pulls
130 6 x 1

shrugs
100 4 x 12

chins x a billions
abs slings
4 x 12

Upper body accessory

dumbell bench
10 x 30
20 x 20
30 2 x 12
40 x 12

Kroc rows
worked up to 40 bells x 15 each side.

pushdowns
3 x 20

bi curls & 2 sets of concentration curls

cardio x 16mins

SKWAT!

140 x 3
160 x 2
180 x 1
200 x 1 (this is my opener)

leg extensions
4 x 12

pull throughs
4 x 12

abs
4 x 12

cardio x 15mins

happy here the squats were powerful

ME bench

Raw bench
60 x 8
70 x 3
80 x 3
90 x 1
100 x 1 all just warm ups
shirt on
110 x 3 to 4 board
120 x 2 to a two board
130 3sets of 1 to a single board
125 to chest, just about touched x 1

floor press
60 x 8
70 x 8
80 x 6
90 x 3
100 x 3
105 x 3 (i think this is a PR im not sure)

lat. raises
worked up to 12kgs bells x 12

seated cable rows
3 x 12

overhead tate presses
3 x 10

Deadlifts

70 2 x 6
120 x 5
140 x 3
160 x 1
180 x 1
200 x 1
220 x 2
230 x 1

this is ok for me. i have done 220 x 3 before but i think i was alot better with it this time round. anyway i went to do a double with 230 but it wasnt there

shrugs
worked up to 140 3 x 8

weighted pullups
BW x 12
+5kgs x 10
+7.2 x 10
+10 2 x 8
BW x 20 (PR)

abs sling crunches
4 x 12

elbows = painful

DE bench

decline bench
60 2 x 10
60 1 x 15

incline dumbells
worked up to 70LBS 3 x 10

shoulder presses (machine) 3 x 15

lateral raises 2 x 15

rolling tricep ext.
did 4 back 2 back sets working up to 12kgs dumbells each for sets of 12

gun curls. 4 x 10

expiriencing some bad ass pain in my elbows.

Squat

( before i continue, i will no longer post my warm ups)
suit on straps down
140 x 3
added wraps
165 x 3
straps up
180 x 2
195 x 1
tight wraps
210 x 2 (massive PB, this is currently my best in competition, so im confident that 225 wil go down)

SLDL
100 3 x 10

abs slings
3 x 10

hypers w/mini band
3 x 15

ME bench

flat bench
bar x 20
40 x 10
60 x 10
70 x 3
80 x 3
90 x 3
3 boards
100 x 3
110 x 3
shirt on
120 x 3
2 board
120 x 2
125 x 2
130 x 2 PB

incline bench
3 x 10

seated rows
3 x 10

lat. raises
2 x 15

EZ bar extensions
2 x 12
1 x 8

Bench/Deadlifts

missing the weekend away so crammed:

bench 70 3 x 8
inclince bench 60 3 x 10

deadlifts
180 5 sets of 1 (speed)
180 1 sets of 5

lat pull downs
4 x 10

chest supported rows
3 x 10

lat. raises
3 x 10

pushdowns
3 x 12

Squatimus-maximus

Bar x 10
40 x 10
60 x 8
100 x 3
120 x 3
suit on straps down
140 x 3
160 x 2
straps up, loose Knee wraps
185 x 2
tight knee wraps
200 2 sets of 2 reps.

very happy here, the spotter behind me said i nearly hit him in the chin on the way up, he wasnt expecting the speed i had. (neither was i tbh ha)

SLDL
100 3 x 10

abs
3 x 10

homage