WOW! Super duper late to the party here, but holy crap, congrats on the meet! PRs EVERYWHERE! Insane.
I can’t believe you’re back in the gym btw. lol! You amaze.
As for adding numbers in the next meet - you can do it!!
I’m glad to hear you are thinking about adding some running! A little cardio never hurt anyone. 
If you are getting stitches, the doc is probably not going to let you lift right away. And it would be dumb to risk busting them, if so. Game time decision, my friend.
W3-C4-W2-D3
bench
3x180
3x205
3x230
1x245
1x245
3x205
3x180
5x10x160
Face Pulls
12x72.5
12x80
12x87.5
DB Rows
12x75
12x85
9x95
Still feeling a little weak but I’m getting back to it fast enough.
So I am considering running either a Smolov squat cycle or a Sheiko cycle after Worlds in September.Maybe I’m just having an episode of ADD but a break from 5/3/1 is starting to sound good though its still working for me.
Any thoughs on either Smolov or Sheiko?
W3-C4-W2-D4
Squats
5x135
5x185
3x200
3x225
3x255
1x280* add wraps
1x300
0x350* Walk Out 25 seconds
3x255
3x225*no wraps
5x200
3x185
20x135
I needed to do some accessory lifts but I was exhausted after squatting. Might not be 100% over the meet.
[quote]JoeGood wrote:
[quote]MattyXL wrote:
Great thanks guys, Pete also recommends them, I just have to figure out a way to rig so they are at shin level.[/quote]
How tall are you? I’m 5’ 11" and I take four 45 plates and stack them at either end of a bar. Then I put the loaded bar on top of the them like boxes. [/quote]
Im 5’9" (6’3" in NYC height) I tried stacking the 45s I felt very uncomfortable and almost began to do stiff leg rack pulls.
Hey Joe when are the worlds and where are they at?
[quote]MattyXL wrote:
[quote]JoeGood wrote:
[quote]MattyXL wrote:
Great thanks guys, Pete also recommends them, I just have to figure out a way to rig so they are at shin level.[/quote]
How tall are you? I’m 5’ 11" and I take four 45 plates and stack them at either end of a bar. Then I put the loaded bar on top of the them like boxes. [/quote]
Im 5’9" (6’3" in NYC height) I tried stacking the 45s I felt very uncomfortable and almost began to do stiff leg rack pulls.[/quote]
You do have to sort of play with it. I might have confussed you, its two 45’s at each end of the bar. Tuesday I’ll take a vid and show you how I do it. At fist it can be hard to do but it’s worth it.
[quote]Germanone wrote:
Hey Joe when are the worlds and where are they at? [/quote]
September 16th in Knoxsville,TN.
I’ve run Smolov Jr. before. Very intense and a big mental drain. But it will drive up your squat. And your confidence with the lift. Partially because you do it all the damn time.
I guess I’m confused. I thought the SPF was a regional US federation. Are there athlete members from around the world?
[quote]kpsnap wrote:
I guess I’m confused. I thought the SPF was a regional US federation. Are there athlete members from around the world?[/quote]
Interested to know too, i am used to the ipf but i know each fed is different.
[quote]JoeGood wrote:
[quote]MattyXL wrote:
[quote]JoeGood wrote:
[quote]MattyXL wrote:
Great thanks guys, Pete also recommends them, I just have to figure out a way to rig so they are at shin level.[/quote]
How tall are you? I’m 5’ 11" and I take four 45 plates and stack them at either end of a bar. Then I put the loaded bar on top of the them like boxes. [/quote]
Im 5’9" (6’3" in NYC height) I tried stacking the 45s I felt very uncomfortable and almost began to do stiff leg rack pulls.[/quote]
You do have to sort of play with it. I might have confussed you, its two 45’s at each end of the bar. Tuesday I’ll take a vid and show you how I do it. At fist it can be hard to do but it’s worth it.[/quote]
Ohhh I see what your saying, yeah please take a vid that would be great.
[quote]kpsnap wrote:
I’ve run Smolov Jr. before. Very intense and a big mental drain. But it will drive up your squat. And your confidence with the lift. Partially because you do it all the damn time.
I guess I’m confused. I thought the SPF was a regional US federation. Are there athlete members from around the world?[/quote]
I’m going to be honest here. I have no idea how things are set up. I just know that I qualified for Worlds at Nationals.
I’ll see if I cna find a beeter answer for you than that.
[quote]JoeGood wrote:
W3-C4-W2-D4
Squats
5x135
5x185
3x200
3x225
3x255
1x280* add wraps
1x300
0x350* Walk Out 25 seconds
3x255
3x225*no wraps
5x200
3x185
20x135
I needed to do some accessory lifts but I was exhausted after squatting. Might not be 100% over the meet.[/quote]
really I think its because thats an ass load of squats wow
[quote]kpsnap wrote:
I’ve run Smolov Jr. before. Very intense and a big mental drain. But it will drive up your squat. And your confidence with the lift. Partially because you do it all the damn time.
I guess I’m confused. I thought the SPF was a regional US federation. Are there athlete members from around the world?[/quote]
It seems it is the SPF/WBPLA World Championship…
I would skip squats around the biopsy, or its just going to tear open. You can still work legs/lower back, just do something besides squats. or take the day off. As hard as you work, taking a couple days off won’t kill ya, and might help
I’m not really wild about days off but I’ll see what the docs say and how bad the biopsy is.
Wide Grip Bench
5x135
5x185
5x205
3x215
CGB
8x135
8x165
5x185
V-bar pulldowns
12x175
12x195
10x210
BB Shrugs
12x135
12x225
12x225
12x225
T-Bar Rows
8x35
8x70
8x105
8x140
6x175
Standing EZ Curls
12x70
12x80
6x90
Kind of tired after this.
[quote]JoeGood wrote:
I’m not really wild about days off but I’ll see what the docs say and how bad the biopsy is.
Wide Grip Bench
5x135
5x185
5x205
3x215
CGB
8x135
8x165
5x185
V-bar pulldowns
12x175
12x195
10x210
BB Shrugs
12x135
12x225
12x225
12x225
T-Bar Rows
8x35
8x70
8x105
8x140
6x175
Standing EZ Curls
12x70
12x80
6x90
Kind of tired after this.[/quote]
Kinda?!? you should be damn tired! Thats some nice training Joe!
W3-C4-W3-Day2
Deads
5x135
5x185
5x230
3x260
6x290
1x335
1x365
1x380
0x380* didn’t have my mind right and let it go early
1x380
5x6x225
Mid-Shin Rack Pulls
3x275
3x275
Video of Rack Pull set up for MattyXL
W3-C4-W3-D2
Deads
5x135
5x185
5x230
3x260
6x290
1x335
1x365
1x380
0x380* mind wasn’t right
1x380
5x6x225
Mid-Shin Rack Pulls
3x275
3x275
Video of Rack Pull set up for Matty.