Nice! I was wondering how it would go. The UPA meet is full 
Push-Pull or deadlift only are still open, but they are Friday night, which could still be doable, but I want to squat too!
10-7-11 deadlift day
from floor- warmup- 135, 225, 315
405x1
495x1 added belt
495 80lbs in chains x1
495 120lbs in chains x1
545 120lbs in chains x1
leg press- light weight and more range of motion- 4 plates/side x15x2
ghr- bw x20
ended with some band assisted stretching. deadlifting felt good and went pretty well. not originally what i was gonna do but my hip and everything felt pretty good so i just went raw and added chains. the 495 120 went really well so i decided to up the weight a lil bit, it was real hard at the top but i got it. so things are looking good for close to an 1800lb raw total in november at 198lbs!
10-10-11 deload squat
safety bar, squat box- warmup- bar, 170, 260
350x1
350 strong bands(450 ?) x2x5 ace suit, added thin bumper on box
ghr- bw x15x2
banded side steps- 5 per side x2
straight bar reverse grip curl- 50lb x20
one arm db curl- 40lb x10 per arm
so that’s all. easy night tonight. i can tell my body is fried from last week.
10-12-11 bench day
warmup- bar, 95, 135
185x1
225x1
fat bar floor press- bar 120lbs chains x3x5
shoulder press on leg press- one plate/side x15x2
db curl- 40lb x7
i think that’s all. did some extra traction and stretching on my pecs and shoulers after i was done. not sure if i’'m gonna do anything friday or not. we’ll see what happens.
10-17-11 squat day
safety bar, squat box- warmup- bar, 170, 260
350x1
440x1 added belt
530x5 added inzer wraps
570x5 inzer wraps
610x5 metal wraps, added plate on box
ummm i thought 720x5, but i think it was 640x5 now that i think about it. added reverse bands
safety bar gm’s- 190x10x2
ghr’s- bw x20
“average band” knee ins- x15x2 per leg
knee outs- x15x2
did extra band assisted stretching after. so i’ll get the reverse band confusion. i wanted 720 but when i unloaded the small plates after the 610 i think i just put one 45 and a 10 on instead of two 45’s. i don’t know all i know is it felt to easy. then again the 610 was really easy so i don’t know. i’m not really worried about it. based on the 610 i feel like its gonna be a good meet. we will just have to see how the next 4 weeks go.
10-19-11 bench day
warmup- bar, 95, 135
185x1
225x1
275x1 .5 board
295x5 .5 board
315x5 .5 board
345x4 .5 board
375x4 1 board, pms
245x10
hammer curls- 75lb x10 per arm
straight bar reverse grip curl- 70lb x15
suppinated band pull apart- x20
band pull apart- x20
laying down, db tricep extension- 50lb x10
so that’s all, got a lil crazy with my last set of 345 but it went ok, i didn’t try for a 5th but i should have, it may have gone, oh well. things are still going pretty good so still looking like it could be a good meet.
10-26-11 squat day
safety bar, squat box- warmup- bar, 170, 260
350x1
440x1 added belt
530x1
570x3 added inzer wraps
610x3 inzer wraps
670x3 metal wraps, added plate
760x3 added reverse bands
ghr- bw x20
ended with some rolling. got in late and didnt move real fast tonight so due to that and increased weights i didn’t get much else done. also i think i’m gonna have to bench tomorrow because i’m gonna be busy on friday then leaving out of town for the weekend. squatting went well, the 760 was pretty challenging on my 3rd rep, but things are looking real good for the meet.
10-27-11 bench day
warmup- bar, 95, 135
185x1
225x1
275x1 .5 board
315x3 .5 board
335x3 .5 board
365x2.5 .5 board
405x1 1 board pms
245x12 open grip
kroc rows- 145x12 per side
reverse grip barbell curl- 50lb x20
that’s all, didn’t go as well as i wanted but i was still pretty tired from squatting. had to go back to back on lifting days cuz i was gonna be leaving early friday to go out of town and wouldn’t be able to lift.
10-31-11 squat day
texas squat bar- free squat- warmup- bar, 145, 235
325x1
415x1 added belt
505x1
595x1 added inzer wraps
665x1 inzer wraps
730x1 metal wraps, added squat box and plate (just over parallel, approx .5 in)
765x1 metal wraps, squat box and plate
415x10 no belt, no wraps, to just squat box
ghr- bw x15
suppinated band pull apart- x20x2
ended with band assisted stretching. sooo squatting was fucking awesome! i hit what i want to take as my third or possibly 4th attempt. the 765 would be the highest squat ever in the 198 raw with wraps catagory. it was hard but i got it pretty clean. i have vid of my 730 and 765 that i’ll post a lil later. my body is pretty wrecked today, me being a lil sick isn’t helping. i hope i can recover enough to have a decent bench night and i should deadlift on friday so we’ll see how that goes too. overall a great night and i have to thank everyone that stayed and helped spot, even though you brought in pizza and had a pizza party that i couldn’t be involved in haha.
Freaking awesome! Wish I didn’t have to leave. I would have loved to see it. I guess I’ll get to see the real deal in a couple of weeks though. Nice work!
730x1
765x1
11-2-11 bench day
warmup- bar, 95, 135
185x1
225x1
275x1
315x1
345x1
365x1 1 board
395x0 1 board
225x10 open grip, pinky on rings
dips- bw x20x2
curls- 40lb straight bar x20x2
face pulls- 80lb x20, 90lb x20, suppinated 90lb x20
ended with some stretching and traction work. sooo my body was completely wrecked tues. i felt sick and went to bed at 7pm, got up today at noon. my elbows and shoulders and back were still pretty well fucked. honestly my goal for the day was only 315 cuz i felt so shitty so i felt it was an ok day given how i felt. never should have tried for the 395 though, should have just called it good after the 365. i need to work on my bench form a lil, hopefully do some things next week.
Ohhh man 765 did look heavy no wonder you’re beat up haha. Very nice work!!
Dude you’re a strong mofo for sure. I’ll be following and absorbing as much as possible.
11-4-11 dead day
sooo i’m not gonna write much, didn’t go as planned or very well. form was off, body still dominated. i don’t think this is gonna affect my planned opener though. did some extra band assisted stretching and stretching after. did some ytwl’s but nothing really worth mentioning. so anwyay here is kinda what i’m thinking for attempts at the meet openers: 661/347/606 second: 727.5/363/644 third: 766/385/672. i’ll have to see how things feel at the meet though, i know if i go/get to go 766 my bench will prolly suffer and possibly my dead too but we’ll see.
11-7-11 deload squat
safety bar, squat box- warmup- bar, 170, 260
350x1
310 strong bands x2x5 added ace suit and thin bumper on box
leg press- 3 plate/side x10?x2 extra range of motion
ghr- bw “average” band x10x2
db curls- 50lb x10/side, 40lb x10/side x2
suppinated face pulls- 70lb x15x2
so that’s about it. feel pretty good. everything was really light, which is good cuz i can tell i’m still beat up. hopefully getting a massage tomorrow.
my plan for this week is pretty much a normal deload week. gonna do my opener bench on wed, then some form work and maybe play with some deadlift grip widths on fri but it won’t be over 315. then next week will basically just warming up on mon and wed. only approx 200lbs on squat and 95lbs on bench.
Awesome bud. I will be at the meet as well going raw. I am heading down with some of the big iron crew. You are going to destroy me even though you are about 30lbs lighter and I am pretty sure you are younger than me too. I was just pumped to hit a 585 squat and you make me feel like a pansy.
11-9-11 bench/deload bench
warmup- bar, 95, 135
185x1 pinky on ring/flat feet
225x1 pinky on ring/flat feet
275x1 normal grip/flat feet
315x1 normal setup/grip pause
345x1 normal setup/grip, pause
315x1 pinky on ring/flat feet
315x1 normal grip/flat feet
fat bar floor press- fat bar 120lbs chains x3x3
face pulls- 80lbs x12x2
chest supported t-bar- 2 plates and 25 x12x2
bb 21’s- bar x2 cycles
tricep pushdown v-bar- 140lbs x15, x12
played around with setup strance and grip widths a little on benching. even with flat feet lil kyle said my arch was still good. i felt the leg drive with that setup is much much better and i may do that for the meet. but just to be sure i did my normal setup and grip for the 345 and paused it so i’m good if i don’t change anything. the wide grip and the flat feet on my last 315 was the best setup, it was by far my best and easiest rep. did my normal fat bar chain work for my deoload and did some light arm work and rows. got a massage yesterday but i think i need to go to chiropractor if i can.
[quote]ajweins wrote:
Awesome bud. I will be at the meet as well going raw. I am heading down with some of the big iron crew. You are going to destroy me even though you are about 30lbs lighter and I am pretty sure you are younger than me too. I was just pumped to hit a 585 squat and you make me feel like a pansy.[/quote]
nice! hopefully i’ll get to meet you at the meet. nothing wrong with a 585 squat, damn good squat even at 230lbs?. i’m looking forward to seeing grandik lift and see what he puts up at this meet.