11-12-10 bench day
warmup- bar, 95, 135
185x1
225x1
255x1
275x5 normal grip
275x5x2 open grip
335x5 added reverse bands
365x5
shoulder press to top of head- 135x5?, 185x10, 225x10
i think that was it, i really like reverse banc benching cuz it seems to make me remember how to bench. the 275 didn’t feel real good, it felt heavier than it should, but i still prolly coulda went 285 or so for my last set but just wanted to make sure and get my reps in. i think this heavier squatting on wed has really taken a toll on my benching for fridays. my back and everything was pretty well dominated after lifting on friday. i just went to my apart, worked on a gallon of whole milk, showered and was in bed by 11pm lol.
11-13-10
so my buddy and the president of our student run weight club had planned a little strongman meet for today, just something fun and hopefully get some of the other people involved in something. well i wasn’t planning on doing anything cuz my body pretty much felt wrecked from lifting already, but it was just our little group and we were about to just leave cuz nobody else had shown up by that point, but about 4 other people came so we ended up doing it. i decided to do it, not sure why, but with more people it’s a little more fun with something like this. well the other guys really weren’t that strong but they gave it a very good and honest effort, def can’t hate on that. we just did a deadlift from blocks(couple inches below my knee), log press but each rep had to touch the floor, and farmers walk. it ended up being kinda fun, i just went 635 on the dead, 8 reps with the 180lb log( but i only used 40seconds of our alloted 1min time), and moved real quick with 210lbs(?) per hand on the farmers carry. did just enough to beat everyone but kept it toned down cuz i have another couple weeks of hard lifting a head of me and i don’t need to over do it with some random shennanigans lol. however i did feel pretty good on sunday so i guess movin around helped out my body.
10-17-10 squat day
straight bar box- warmup- bar, 135, 225
315x1
405x1 added belt
495x1
585x3 added wraps
635x3
675x3 added reverse bands
band pull aparts- x35x2, x30
heavy curl bar- reverse grip- 10lb per side x20x3
squatting went pretty well, feel like i didn’t get in a real good position on the 635 and the third rep was pretty much all i had lol, the reverse band was real easy, i got in a much better position. my legs and back were pretty much spent so i decided to call it good for any real work and just did some pull aparts and did some real light reverse grip curls to make my elbows and arms from hurting. on track for my 675 sinlge that i want to do, i’m going to take away the box next week also.
oh yea, i was going to try to get video and my buddy had planned on bringing in his camera but unfortunatly he wasn’t able to make it so i didn’t get any vid. i will get the 675 on vid though.
10-19-10 bench day
warmup- bar, 95, 135
185x1
225x1
275x1
295x3
305x3
315x3
385x3 added reverse bands
405x2.5
shoulder press to top of head- 135x a few, 185x12, 225x12
close grip(normal grip) 2 board bench- 245x12x2
cable crossover pec work(from low to high)- 50lb per side x12x3
that’s all, for my bench work i went one finger wider than normal and switched between open grip and normal grip for my warmup work then just went open grip for my last two working sets and reverse band work. my right bicep hurts a little from straight bar, this isn’t helping out my bench but the open grip makes it not as hurty lol.
i didn’t do any back work because i was going to try to deadlift from the floor on saturday so i could maybe figure out an opener for the meet, but i was pretty demotivated and my right hip was a little sore so i decided to scrap that and hopefully my body will be up to doing it later this upcoming week.
11-23-10 squat day
straight bar, free squat- warmup- bar, 135, 225
315x1
405x1 added belt
495x1
605x1 added wraps
635x1
675x1
725x1 added reverse bands
all squats on vid
did one safety bar box squat to a height that was told to me was just below parallel, took vid of this from same angle so i could check my squat depth against a known depth. i’m really happy with the squats, everything turned out how i wanted it to. i did the 605 cuz i’m planning on having my opener right around there so just wanted to make sure it was real easy. well here’s all the vids and safety bar vid, i had trouble racking the weight on this cuz my buddy had it set up high for him to use soooo enjoy that lol.
bw at time of vids- 194lbs
11-26-10 bench day
warmup- bar, 95, 135
185x1
225x1
275x1
295x1
315x1
335x1
355x1 2 board
shoulder press on leg press- plate and 10 per side x15x2
incline log- 180x15x2
bb curl- 70lbs x20, x14
pec dec- 137.5 x15 per side, 150lb x15 per side
that’s all, seein where my bench is, my shoulders and everything don’t feel real good from using the straight bar for squatting lately but things went ok. gonna do some deadlifting tomorrow to see what my opener should be, i’m hoping that 585 will be easy enough but we’ll see how it goes.
11-27-10 deadlift day
warmup- 135,225
315x1
405x1
495x1
545x1
585x1
just seein how things feel for an opener, i could tell today wasn’t going to be real good judging from my double overhand warmup with 405 but it all went ok, not sure if i want to open with 585 or not, somethin i’ll have to think about, after a week off i’ll feel a lot better and not so beat up but i’ll be tired when it comes time to deadlift at the meet so i don’t know, it’s not like it was hard but it didn’t move all that fast, so whateva, i have a week to decide.
not really doing anything this week, gonna do some random foam rolling and prolly gonna do some light warmup type stuff on wed but that’s about it besides thinking more about my openers, seconds and final attempts. i’m thinking somewhere around 600/300/570 for openers, 660/315/600 for seconds and 680-700/335/635 for final. if i get 660 on my second i’m not sure how high i wanna go for my third, it’d really be nice to go 700 but 680 would be more do able, but if things feel real good i may go completely crazy and try 750 to get the all time record hahahaha but that most likely won’t happen for a while.
i’m taking 660 for my second cuz i really want the top squat so that’ll give me two chances to get it passed. my bench attempts i feel pretty comfortable with and i feel pretty good about my dead attempts. my weight should be good, don’t need to cut or anything so that’ll be nice for a change. i just need to make sure i eat at the meet, hit depth and don’t mess up the commands. prolly won’t update again til after the meet since i won’t be doing anything worth writing down the rest of this week.
so the meet on the 4th went pretty well. it is official now, i have the highest 198 raw squat in the nation this year with 660-661lbs, since it was in kilos it was 660 point something, and my total ranks me number 8 in the nation i think. hit my opener, then on my second attempt i went 660 but lost my balance on the way up and dipped a little and they called me for downward movement but on my third i got two whites and freaked out a little but the freakout isn’t on vid. i went 330 on bench, i had a little more in me. dead i went 600, i knew 630 wasn’t going to go, i picked 622 for a third but i should have just picked 611 to give me a 1600lb total instead of my 1591 or whatever. but it went well, jakerz did really well, my other buddy did good, he did deadlift only equipped and pulled 600 and that was his goal. my folks were there, my roommate was there and another buddy took vid so it was nice to have everyone there.
it was so nice to not have to cut weight for a meet this time. i weighed in at 194lbs with some clothing on and then we went to hu hot(mongolian grill), then went to dairy queen, then got some gas station stuff and a gallon of whole milk. i didn’t really eat at the meet but just worked on the gallon of milk and had some french fries lol.
soooo, i would almost like to write an artical and have it posted somewhere because over the past almost 4 years i’ve gone from competing in the 165 class to 198, gained a legit 25lbs of muscle and have put on 430lbs to my best 165 total. i put 245lbs on my competition squat, 100lbs on my competition bench and 70lbs on my comp dead from my best 165 numbers, and i have documentation for everything lol.
write it, write it, write it… (continue obnoxious chanting)
Call it the 2-Scoops training method. Seriously though only 70 lbs on your best deadlift, but 245 lbs on your squat? I just don’t understand that. Maybe you just don’t pull from the floor enough (hahahahaha, I had to say that). Awesome meet man, I enjoyed all of it as well.
Awesome squat and pull! Will you post the vid (or is it on youtube somewhere?). I second the article… will you be recommending lots of SSB work?
hahaha well maybe i’ll have to start writing stuff, but i’m not all sure what to include or say just yet, i swear if i tell people what i actually do, they wouldn’t believe me lol. for instance my training 2 days a week and sometimes 3, and not really deadlifting at all and my mostly fast food diet. anyway, i’ll think of somethin to write and yes it will involve lots of safety bar!
damnit jake, 70lbs is decent lol, but prior to my hospital time my deadlift was actually higher than now cuz i was actually lifting 3 days a week and doing more dead stuff.