THURS MAY 05
BENCH
warmup: 135x5, 225x2
255x2
SQUAT
warmup: barxsome, 176x3, 286x3, 353x1
*belt
396x1
MEET WRITEUP
WNPF Upstate NY (Sunday May 08)
Squats
460 → easy opener, 3 whites
485 → belt only PR, a little forward but strong
500 → new belt only PR, didn’t get gready even tho a few told me I should go heavier, 500 was solid
Bench
290 → nice and smooth
310 → PR (by 1 pound), pretty easy
320 → PR, hell of a fight to finish it but I finally made some improvement on my bench
Deadlift
interestingy warmups to 405 felt stupidly easy, but 495 felt slower and heavier and I started to feel tired
550 → not bad, but not as fast as I would like
585 → smooth, but again felt slower and heavier
600 → PR, went conservative on the last pull to ensure I finally hit my 600
Total
1420 raw (belt only)
THURS MAY 12
TRAP BAR DEADLIFT
warmup: 135x3, 235x3, 325x3, 375x2, 415x1
505x1
595x1
415x3,3,3
New trap bar at the gym, I got stupid and went heavy. It was fun though
this is a cool log. you are strong. I will be reading.
Kickass training and great lifting at your meet man. I’ll be following.
[quote]bugeishaAD wrote:
this is a cool log. you are strong. I will be reading.[/quote]
[quote]DoveofWar08 wrote:
Kickass training and great lifting at your meet man. I’ll be following.[/quote]
Glad to know I have some people following along, I appreciate the encouragement
MON MAY 16
BENCH
warmup: 135x5, 225x3
265x4
265x4
265x4
265x4
265x4
PULLUPS w/ fat gripz
5,5,5
I think this is some sort of PR
THURS MAY 19
SQUAT
warmup: 285x3, 353x3
396x3
396x3
396x3
Form wasn’t good
SUN MAY 22
warm up, foam roll
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2, 365x1
365x3
385x3
405x1
Form was much better and legs felt good but my back cramped badly around 315 and made every following set hell. Didn’t do as much weight or volume as I’d planned because of it
MON MAY 23
BENCH
warmup: 135x5, 185x3, 225x2
275x1
*add slingshot
315x3,3,3
Used a properly sized slingshot today. It’s alot looser and consequently doesn’t make my arms hurt. The convict one I have is way too tight in comparison, this one gave me a little less carryover but close to the same amount and felt significantly better.
TUES MAY 24
bunch of gpp stuff
later
SQUAT
warmup: barxsome, 145x3, 235x3, 325x2
375x1
415x1
425xmiss
425x1
Meh day, was a busy weekend plus the gpp stuff earlier meant I was not at my best. Managed a mediocre squat, the speed into the hole was lacking today, the second 425 attempt was better but it still felt like I was wimping into the hole instead of hitting it with aggression. Definately lost some pounds due to that.
WEDS MAY 25
foam roll / stretch
SQUAT
warmup: barxsome, 145x3, 235x3, 325x2, 375x2
traps and arms were tired today, biceps were in pain the whole workout so I didn’t do alot.
THURS MAY 26
BENCH
warmup: 135x5, 185x3, 225x2, 245x1
275x3
275x3
275x3
275x3
Bar felt heavy but moved alright. I rotated my hands slightly to keep the elbows out a little more
THURS JUNE 02
stretch, foam roll
SQUAT
warmup: barxsome, 145x3, 235x3, 325x2
375x1
*add black knee sleeves
415x1 → lost upper back tightness, used alot of back
435x1 → descent better, a little shaky on the way up
BENCH
warmup: barxsome, 135x5, 185x3, 225x2, 245x1
285x3
285x3
285x2
My knee has been bothering me so I took a week off. Still didn’t feel great but I figure if I keep to only two working sets and lower reps I should be able to keep the form tight. Squat form was a little rusty, and I leaned over a little too much to transfer stress from my knees to my back. Not altogether terrible however. Benching was great, just missed the last rep of the 3rd set.
MON JUNE 06
foam roll / stretch
SQUAT (no belt, rehbands)
warmup: barxsome, 145x3, 235x3, 325x3, 375x1
395x3
415x3
The first rep of the 415 set was too far leaned over, the second was decent and the third was slow and the bar tilted to the left. The bar was rolling down my back during the sets making it harder to stay upright. Not bad for 3 reps though considering the knee.
WEDS JUNE 08
SQUAT
worked up to 375x1, arms hurt and low back cramped badly
SUN JUNE 12
lots of foam rolling and icing
SQUAT
warmup: barxsome, 145x3, 235x3, 325x2, 375x1
415x1
445x1
*belt
425x3
wore EFS sleeves, 445 felt pretty strong with minimal knee discomfort. Huzzah! The belt made my abdomen feel like it was made of iron, 425 felt like a toy altho there was some bar sway and I didn’t want to push too hard for fear of injuring the knee. Good squat day.
MON JUNE 13
DEADLIFT
warmup
belt + straps
505x1
560x1
560x1
575xmiss
*belt off
415+60#chain x5
BENCH
warmup: 145x5, 195x3, 235x2
*slingshot
285x3
325x3
345x1
Deads didn’t feel great today but benching was decent
WEDS JUNE 15
foam roll
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2
375x3
*belt
375x3
THURS JUNE 16
BENCH
warmup: barxsome, 135x5, 225x2
272x2
292x2
292x2
292x1
302x1
bench is looking very good right now