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WHY IS THERE ANOTHER SENA???

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WHY IS THERE ANOTHER SENA???

Post by THE SENA on Thu May 02, 2013 2:01 pm

Whoa a lot of crap has happened while I was away aye... BWC to PhysicalCulture. Too much topsy turvy.

Anyway, BWC is not the latest thing to have been hit by crap. I've have been severely banged up by rugby and stuff, thus explaining my hiatus. I was out of proper training 3 months good and 2 months were spent on rehab.

Sob stories aside, damage done were:
1. Grade 5 Acromioclavicular Joint (ACJ) Separation
2. Dislocated Middle Finger (left hand) - Interesting sense of humour god has haha, I probably used it too much
3. Partial loss of sensitivity in left pinky

Current goals:

I have a powerlifting meet in July 7. I've only begun training proper 2-3months ago. Even then, volume and intensity remains much to be desired because of exams (ending May 10)

Current lifts (kg):

Back Squat: 110 X 3 X 3 or 102.5 X 6 X 3
Bench: 82.5
Deadlift: 150 (wth yes, thats a big drop from my glory days of ~180)

Goals: (I'm competing at 59KG)

Back Squat: 130KG
Bench: 90KG (Was hoping for 95 but performance has been dismal, I need help. PLS HELP ME OLY LIFTERS WERE NOT MEANT TO BENCH!!!!)
Deadlift: 180KG

Need to end here. exams tmr. Good to be back.

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Re: WHY IS THERE ANOTHER SENA???

Post by Avocadoshake on Thu May 02, 2013 2:39 pm

So, welcome, a speedy recovery and gl with your goals.
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Re: WHY IS THERE ANOTHER SENA???

Post by Journeyman on Thu May 02, 2013 3:24 pm

Awesome to have you back, Sena. Too bad about your injuries but good on you for coming back strong.

Looks like I'll have to try and up my p4p game considerably with you around again :mrgreen:
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Re: WHY IS THERE ANOTHER SENA???

Post by Dave on Thu May 02, 2013 3:28 pm

You have NO IDEA how much trouble I went to to try and contact you and invite you here. Did you get at least one of my messages?

BTW you totally inspired me to get right into O-lifting my friend. Please allow me to show you my most proud lifting accomplishments to date.

In other words, I'm finally starting to catch up to where you were last year, though I have a ways to go yet.
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Re: WHY IS THERE ANOTHER SENA???

Post by Iliander on Thu May 02, 2013 5:21 pm

Welcome dude.
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Re: WHY IS THERE ANOTHER SENA???

Post by itlives on Thu May 02, 2013 5:25 pm

Yep! Welcome!
Will watch your rehabbing progressions!
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Re: WHY IS THERE ANOTHER SENA???

Post by Brahma Bill on Thu May 02, 2013 5:29 pm

Welcome back, Uh...maybe you should have stuck to Dragon Boat racing :D
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Re: WHY IS THERE ANOTHER SENA???

Post by Fatman on Thu May 02, 2013 6:12 pm

Good to see you here.

Strong lifts and stronger goals. You'll probably place high with those lifts, maybe even win? A 90-95k competition bench at under 60k is not bad at all, considering that's your "worst" lift - around 150% BW, together with a good SQ and DL.
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Re: WHY IS THERE ANOTHER SENA???

Post by CheesedogTheFirst on Fri May 03, 2013 12:49 am

Welcome back, THE Sena! 8)
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Thanks guys

Post by THE SENA on Mon May 20, 2013 1:40 pm

Journeyman wrote:Looks like I'll have to try and up my p4p game considerably with you around again :mrgreen:
You best better!!! :razz:

I just updated my log. Don't wanna be counting my eggs before they hatch... but a potential long-term achievable goal of mine has been revised from 3XBW DL to 4XBW Deadlift. Bring it :lol: :lol: :lol: :lol: :lol: :lol: :lol:

I'll be reading your log soon. Best put your best foot forward!!!!!

Dave.cyco wrote:You have NO IDEA how much trouble I went to to try and contact you and invite you here. Did you get at least one of my messages?

Dave, Yes I did. That's why I'm here!

Few weeks back, I was like, hey why I don't log in back to BWC and tell those fellows how much I suck now? Eagerly logged in and, wtf, forum now? You have no idea how crushed I was. Was about to close the tab when I said, hell why don't I check my PMs? Maybe some hot chick... and here I am :)

Dave.cyco wrote:BTW you totally inspired me to get right into O-lifting my friend. Please allow me to show you my most proud lifting accomplishments to date.

Dude, those are some sick lifts! You've come a long way. Your clean, come on, lets not kid ourselves - there's easily 5 more kg in there!!? One thing though if i may, work on the explosiveness! Do some hang cleans till you feel tighter with the movement. you look soft in the video. Make it snappy!

I like the snatch. Bar stayed close to you too. And the speed, make your clean follow suit.

I'm proud and happy about where you are and how I may have contributed to it!

itlives wrote:Yep! Welcome!
Will watch your rehabbing progressions!

Haha if anything, I've learnt I hate rehab more than anything else man. They (external rotations, stretches) totally killed my libido for training :(

Fatman wrote:Good to see you here.

Strong lifts and stronger goals. You'll probably place high with those lifts, maybe even win? A 90-95k competition bench at under 60k is not bad at all, considering that's your "worst" lift - around 150% BW, together with a good SQ and DL.

Nothing beats seeing one of your most highly esteemed mentors of the weightroom welcoming you back. Dude, you were the first few to welcome me into BWC 3 years ago and here you are. darn it, I'm choking.

Nah, I jest. To hell with you. I'll be dropping by your log soon and IF I still see you messing with 100kg squats, band pulling and complaining of lower back ache, I'll gonna lay the smack down on you hard :twisted: :twisted: :twisted: :twisted: :twisted: :twisted: :twisted: :twisted: :twisted: :twisted: :twisted: :twisted: :twisted:

GOOD TO BE BACK! (FOR GOOD)

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Re: WHY IS THERE ANOTHER SENA???

Post by THE SENA on Mon May 20, 2013 1:44 pm

Avocadoshake wrote:So, welcome, a speedy recovery and gl with your goals.

Hey thanks man. I like your name; rings a bell... sounds familiar, like a favourite post-workout drink or something.

Iliander wrote:Welcome dude.

Thanks man!

Brahma Bill wrote:Welcome back, Uh...maybe you should have stuck to Dragon Boat racing :D

Uh, I guess... :laugh1: :laugh1: :laugh1: :laugh1: It's funny cos I think I've still gravitated towards OLY/PL in the end. Dragonboat was half cardio, and you know what they say about weightlifters and cardio... :lol!:

Cheesedog wrote:Welcome back, THE Sena! 8)
Thank you to yet another comforting presence of BWC!!! 8)

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Re: WHY IS THERE ANOTHER SENA???

Post by Dave on Tue May 21, 2013 1:38 am

Thanks for the kind words Sena, and especially the tips. What percentage of max would you recommend for hang cleans, and how many reps per set?

And I'm glad you got my message!
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Re: WHY IS THERE ANOTHER SENA???

Post by THE SENA on Tue Jun 04, 2013 12:33 pm

Dave wrote:Thanks for the kind words Sena, and especially the tips. What percentage of max would you recommend for hang cleans, and how many reps per set?
Sorry i just saw this:

When I was cleaning 90KG, I believe I was doing hang cleans at 70KG for reps. Do the math, a lot is up to preference too. They should not be overly taxing, but heavy enough to the feel and help you replicate actualy movements.

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Re: WHY IS THERE ANOTHER SENA???

Post by Dave on Tue Jun 04, 2013 4:18 pm

No worries, thanks. :)
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