[quote]grettiron wrote:
I think you made the girl in teal a little flustered!! lolol
That’s a serious deficit dead, nice work.[/quote]
Hahahaha definately didn’t notice that while I was pulling but she sure jumps doesn’t she? haha
Thanks man, deads are going well right now
THURS FEB 10
warmup/stretch
SQUAT (rehbands, in kilos)
warmup: barxsome, 70x3, 120x3, 150x2, 170x2
180x1
190x1
200xmiss
200x1 → I was livid after missing it the first time, smashed this one
4 hour break
warmup/stretch
SQUAT (rehbands, in kilos)
warmup: barxsome, 70x3, 120x3, 150x2, 170x2
180x1
190x1
200x2 → tie PR, booyah
200xmiss → no gas
170x5
170x5
2 sets of 5 box jumps
Not pleased about the misses but I finally got back to squatting 200kg again, and tying a PR double
FRI FEB 11
BENCH
warmup: barxsome, 135x5, 185x3, 225x2
245x1
275x1
295xmiss
Used a slightly narrower grip, shoulders and elbows were too beat up to do anything
SUN FEB 13
warmup/stretch
SQUAT (in pounds)
warmup: barxsome, 135x5, 225x3, 315x2, 365x2
395x1
420x5 → PR
not alot of volume today, but I got the PR I wanted. Happy with this.
MON FEB 14
SQUAT
just warmed up to 365x2 and then called it. Everything hurt.
TUES FEB 15
rest.
WEDS FEB 16
stretch/band work
BENCH
warmup: barxsome, 135x5, 185x3, 225x3
250x6 → PR
280x1 → fast
300x1 → spotter might have touched the bar
300x2xmiss
235x8
4 sets of 5+5 plyo pushups with stacks of 3 25kg plates
Bench was feeling good today, a little frustrated with the 300 but the new foot position is feeling great. I need to bring up my shoulder strength and the speed off the chest.
THURS FEB 17
warmup/stretch
SQUAT (in pounds)
warmup: barxsome, 135x5, 225x3, 315x2, 365x2
405x5
405x5
405x1 → right knee went “crunch” on the second rep, dumped the bar and hobbled to the emergency room
I was pissed. The sets were tough, my knee was sore and my legs felt weak and tired so I tended to lean forward and lose back tightness and let my hips rise first. After the second set I was toast…but I wanted 3 so I went for it and my right knee gave out on the second rep. I thought I might have torn a ligament. Spent 5 hours in the emergency room but thankfully the doc told me my knee was fine, the ligaments are all in tact and that I most likely pinched some cartilage (the crunch sound). Should be good as new in a couple weeks, till then just to play it by ear. Not sure what this means for my meet in a week but I’m cautiously optimistic.
Looking at the video I have to wonder if the off center bar position and favouring of the right leg contributed. It looks worse here than it has in a while.
Damn Astar, that’s not good. Take care of that guy and come back stronger!
MON FEB 21
BENCH
70x5
100x3
120x1
130x1 → openner (286.6)
120x2
knee is feeling better, but still sore. Worked up to the bench openner, felt ok. Hips were super tight and made getting set painful.
WEDS FEB 23
warmup/stretch/foam roll lots
SQUAT
warmup: bwxcouple, barxsome, 145x3, 235x3
325x1
375x1
395x1
BENCH
barxsome, 135x5, 185x3, 225x2, 245x2
Some pain in the bottom of the squats but my knee held up ok. Depth is higher than it was before but it looks like it’s still below parallel. I’m leaning forward more than I would like (I think to take some stress off the knee) but the reps were all strong and relatively fast. Hopefully another day or so and I should be able to hit a full squat no problem. At least I know 180kg is doable. I’ve been doing lots of foam rolling to loosen up my whole lower body and I think that’s helping.
THURS FEB 25
DEADLIFT
135x5, 225x3, 315x1
SQUAT
barxsome, 145x5, 235x3, 305x5
did the last couple sets of squats without sleeves, knees felt the same. Depth was ok but a touch high on a couple reps. After the knees were warmed up they felt pretty good.
Another meet!? You’re a machine. And your knees look naked during the squat (guess they are). Nice lifting Astar.
[quote]grettiron wrote:
Another meet!? You’re a machine. And your knees look naked during the squat (guess they are). Nice lifting Astar.[/quote]
Thanks man, I’m looking to compete alot more this year. Hopefully more meets will push me to hit bigger totals
And yea it was 100% raw which doesn’t allow anything on the knees.
I was thinking about skipping it after the knee thing but it was local and most of my gym came out to compete and since everyone was competing against each other within the weight classes (no 1st place in the juniors, the open, the sub-masters, the master 1 ect until everyone gets first) and there were 7 other guys I kinda wanted to see if I could actually beat other lifters in a competion 
MON FEB 28
band stretches for shoulders
BENCH
warmup: barxsome, 135x5, 185x3, 225x2
*add slingshot
225x2
275x2
275x3
295x3x3
DB ROW
140x10L 10R
SEATED DB PRESS
70sx6,4
Tried out the slingshot today, interesting feeling. I’m hoping that handling some heavy weight through a full range of motion will push my bench up. 295 felt heavy but moved well, the hardest part is keeping my shoulder blades pulled together and tight against the thing.
THURS MAR 03
foam roll glutes/IT band, stretch
SQUAT (used EFS sleeves)
warmup: barxsome (pain), 135x3, 225x3
315x3
365x3
DEADLIFT
warmup: 120kgx3, 170x1
200x1
*straps
220x1
240x2 (529) → missed rep 3
*add deficit
200x5
Not bad today, just did some lighter squats to warm up. I’ll use my thicker sleeves for the next few weeks for a little more support for the right knee. Depth was good but not as deep as I have been going, this might be a good thing though. I want to work back up to triple 440 or 445 in the next couple weeks. Deads felt heavy, got two decent reps at some heavy weight. I feel 545-550 is there for a triple when I feel good. I’m starting to like deficits, I think I’ll include them more often in the future.
SUN MAR 06
worked up to 315x2 back squat. Smooth and easy.
MON MAR 07
stretch, foam roll alot
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2
365x2
405x3 → harder than I’d like, some knee cave and forward lean
BENCH
warmup: barxsome, 135x5, 185x3, 225x2, 245x1
265x3
245x7
*add slingshot
295x4
315x2
315x1
First somewhat heavy squat day since the injury (not including the meet) 405 was harder than I would have liked but I hit all the reps. I’m descending slower than usual and I think that’s robbing me of some of the pop I usually get. As the knee gets better I’ll work on sinking them deeper and faster. I think I have a plan for bench over the next couple months.
TUES MAR 08
foam roll, stretch
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2
*add belt
365x1
405x1
455xmiss → felt pretty light
*belt off
365x2x2
So I threw the belt on today to get a feel for it. It felt really strange and because of it I was descending alot more timidly into my squats, so when I went down with 455 I didn’t have my usual rebound power out of the hole, I probably could have ground it up but it’s not that important. I just need to familiarize myself with the belt again and descend with some aggression and 500+ is defianately there.
Gotta get that rebound! Are you going to incorporate wraps again?
[quote]grettiron wrote:
Gotta get that rebound! Are you going to incorporate wraps again?[/quote]
I dunno about the wraps, I might throw them on for fun when I think I have a shot at something stupid but my goal right now is to compete in major raw competitions (like raw unity) and set some national raw records here and for those things wraps aren’t allowed. I’m getting a 10mm belt tho so I think I’ll belt up for my next competition