FRI AUG 05
SQUAT
warmup: barxsome, 135x1, 225x1, 315x1
405x1
425x1
BENCH
warmup: barxsome, 135x5, 225x2, 245x1, 275x1
295x2
295x2
225x17
5x10 plate raises + 5 sets of pushdowns
SAT AUG 06
SQUAT
warmup: barxsome, 135x1, 225x1, 315x1
405x1
DEADLIFT
warmup: 225x1, 315x1, 405x1
475x3
315x3x3 → speed work
*add deficit
315x2
405x2
TUES AUG 09
SQUAT
warmup: 135x1, 225x1, 315x1
405x1
WEDS AUG 10
SQUAT
warmup: 135x1, 225x1, 315x1
405x1
THURS AUG 11
“HELLRAISER” SQUATS
warmup: barxsome, 200x3, 245x3
290x5
310x5
355x3
I read about “hellraisers” on Jay Nera’s blog, it’s a safety bar squat with the bar turned around and done without hands. The thing tries to rip your head off and really works the mid back, which is where I’m getting soft in my squats. It really forced me to stay more upright and not loose my back position.
SAT AUG 13
DEADLIFT
135x1, 225x1, 315x1, 365x1
SQUAT
warmup: 135x1, 225x1, 315x1
405x1
Did a powerlifting seminar at Crossfit Quantum in Toronto. Had a great time, I had the group warm up and do some lifts so I could go over some individual technique corrections and got a few squats and pulls in while I was at. Overall I had a great experience
SUN AUG 14
SQUAT
warmup: barxsome, 145x1, 235x1, 325x1
415x1
445x1
DEADLIFT (with texas squat bar)
warmup: 235x1, 325x1, 415x1
500x3 → hard, grip was feeling it
Pulling with the squat bar is rough, a little fight to lock out the final rep and the grip is definately getting taxed but I so far so good.
MON AUG 15
BENCH
warmup: 135x5, 225x2, 245x1
275x1
*slingshot
315x3
335x3
355x1 → attempted a second, still a PR
SQUAT
warmup: barxsome, 145x1, 235x1, 325x1
415x1
WEDS AUG 17
SQUAT
warmup: barxsome, 145x1, 235x1, 325x1
415x1
450x1
495x1 → PR!
425x1 (was going to try to rep out but no gas)
HUGE milestone today. A 495 no belt squat has been a goal for a long time, this rep was much cleaner than the 485 I did a while back, not super deep but it looked good enough to get whites. I think the technique tweeks I’ve adopted from the hellraisers were the difference here.
Squatting by candlelight? Lol. That was definitely better than the 485 vid you posted about a month ago. Nice work.
THURS AUG 18
HELLRAISERS
warmup: barxsome, 180x5
270x3
310x5
310x5
[quote]novaeer wrote:
Squatting by candlelight? Lol. That was definitely better than the 485 vid you posted about a month ago. Nice work.[/quote]
Thanks man, it felt and looked a whole lot better.
Haha my garage only has one tiny light bulb so it also looks dark on camera but it’s actually not that bad.
Checked out this log for the first time, pretty damn strong man! Keep it up. I’ll be following
FRI AUG 19
SQUAT
warmup: 145x1, 235x1, 325x1
415x1
[quote]jake_j_m wrote:
Checked out this log for the first time, pretty damn strong man! Keep it up. I’ll be following [/quote]
Thanks man! Appreciate the support
MON AUG 22
SQUAT
176x1
287x1
408x1
BENCH
warmup: 135x5, 225x2
245x1
265x4 (paused)
TUES AUG 23
SQUAT
warmup: 145x1, 235x1, 325x1
415x1
WEDS AUG 24
SQUAT
warmup: 145x1, 235x1, 325x1
415x1
435x1
DEADLIFT (texas squat bar)
warmup: 145x1, 235x1, 325x1, 415x1, 485x1
535x2 (fucking brutal) → PR
*add belt
325x3x3 (speed)
The squat bar sucks to pull with, 535 was hard to get moving, hard to hold on to and hard to lockout. Although techniqually it’s still a 2 rep PR with out a belt, so that’s cool. Next session will be around 555-560 and I’ll use a regular bar and belt. Depending on when the next meet is I’ll either have 1 or 2 more deadlift sessions.
Why not train with a deadlift bar to mimic meet conditions?
By the way, your RAW progress has been awesome. Does it have anything to do with stallion being a huge prick way back when in your squat thread?
I bet you would smash some serious weight in an unequipped meet if you re-learned wraps.
THURS AUG 25
SQUAT
warmup: 145x1, 235x2, 325x1
415x1
FRI AUG 26
SQUAT
warmup: barxsome, 135x1, 225x1, 315x1
405x1
455x1
375x5,5,5
BENCH
warmup: barxsome, 135x3, 185x3, 225x2, 245x1
280x3x3
295x1