hjpritch

  1. HJP Worlds Prep - Week 2 Day 2

    Wednesday 8th May

    Worlds Prep Week 2 Day 2


    Scheduled Work:
    Deadlifts (beltless) up to x4 @9 - load drop 4-6%
    5cm Towel Press up to x3 @9 - load drop 4-6%
    2ct Pause Squat up to x4 @9 - load drop 4-6%

    Deads
    60kg x 5 - 3 sets
    100kg x 3
    150kg x 2
    200kg x 2
    230kg x 1 - 2 sets
    Work Sets - beltless
    235kg x 4 @8.5 - too easy, surprising as 230 didn't feel that great
    242.5kg x 4 @9 - ...

    Updated 05-08-2013 at 04:28 AM by hjpritch

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  2. HJP Worlds Prep - Week 2 Day 1

    Monday 6th May

    Worlds Prep Week 2 Day 1


    Scheduled Work:
    Squats w/belt up to x4 @9 - load drop 4-6%
    Competition Paused Bench up to x4 @9 - load drop 4-6%
    Feet Up Bench up to x3 @9 - load drop 4-6%

    Squats
    60kg x 5 - 3 sets
    100kg x 4
    150kg x 2
    200kg x 1
    220kg x 1 - add B & WW
    Work Sets
    235kg x 4 @9.5 - a little harder than I hoped but still decent enough
    220kg x 4 @9.5 - tough ...
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  3. HJP Worlds Prep - Week 1 Day 4

    Saturday 4th May

    Worlds Prep Week 1 Day 4


    Scheduled Work:
    Deadlifts w/belt up to x4 @9 - load drop 4-6%
    Close Grip Bench up to x12 @9 - load drop 4-6%
    Lever Rows up to x8 @9 - load drop 4-6%

    Deads
    60kg x 5
    100kg x 2
    150kg x 2
    200kg x 1 - 2 sets
    230kg x 1 - add B
    Work Sets
    240kg x 4 @9.5 - a little tougher than it should've been but not bad for an early morning session.
    225kg x 4 @10 -this set ...

    Updated 05-03-2013 at 05:27 PM by hjpritch

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  4. HJP - Worlds Prep Week 1 Day 3

    Friday 3rd May

    Worlds Prep Week 1 Day 3


    Scheduled Work:
    Squats w/belt & wraps up to x4 @9 - load drop 4-6%
    Close Grip Bench up to x3 @9 - load drop 4-6%
    Push Press up to x8 @9 - load drop 4-6%

    Squats
    60kg x 5
    100kg x 3
    150kg x 2
    200kg x 1
    220kg x 1 - add B, WW & loose KW
    Work Sets
    230kg x 4 @9 - KW a little tighter
    220kg x 4 @9 - KW as above

    Close Grip ...
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  5. HJP Worlds Prep - Week One GPP Day One

    Thursday 2nd May

    Worlds Prep Week 1 - GPP Day 1


    Prehab/Rehab
    Side Lying External Rotation 3 x 10
    Spinal Traction (basically relaxing body an extending over a Swiss ball to relax/decompress the lower spine)
    Peterson Step Ups 2 x 15 - BW
    Single Leg Romanian Deads 2 x 10 - BW

    Neglected Muscle Groups
    Leg Lowers with Hip Raise 2 x 10
    Barbell Rows 2 x 10 - 70kg

    Conditioning
    Did 10 rounds of 1min ...
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