SAT SEPT 10
SQUAT
warmup: 145x1, 235x1, 325x1
425x1
SUN SEPT 11
I got invited to a kettlebell seminar today. It was focused on kettlebell sport so I spent close to 3 hours doing various snatches, cleans and long cycles with different kettlebells. I learned some really good technical pointers on how to perform the different lifts as alot of it is very counter intuitive. Did two minutes of clean and jerks with the 24kgs and hit 19 reps, not bad but my technique was aweful and I was gassed by the end. I also got some tips on bottoms up pressing so I might soon be able to get the 32kg bell.
afterwards:
SQUAT
warmup: barxsome, 135x1, 225x1, 315x1
425x1
PRESS
95x1, 115x1
135x1
155x1 (after all the kettlebell pressing this was it)
[quote]Astar wrote:
[quote]jake_j_m wrote:
Excellent overall numbers (which is useful for totals I guess??!), especially impressed with the squatting. I’ll be following[/quote]
Thanks man, I appreciate the support.
Haha, for a raw lifter I feel dead, squat and bench are the order of importance for a big total, luckily that seems to be how I’m built. But the squat has definately been progressing better than the other two the past few months.[/quote]
Maybe a raw meet one day then since I suck at bench, am an average squatter and a better deadlifter! ha
MON SEPT 12
SQUAT
warmup: barxsome, 145x1, 235x1, 325x1
425x1
BENCH
warmup: 135x5, 225x2, 245x1
275x1
[quote]jake_j_m wrote:
[quote]Astar wrote:
[quote]jake_j_m wrote:
Excellent overall numbers (which is useful for totals I guess??!), especially impressed with the squatting. I’ll be following[/quote]
Thanks man, I appreciate the support.
Haha, for a raw lifter I feel dead, squat and bench are the order of importance for a big total, luckily that seems to be how I’m built. But the squat has definately been progressing better than the other two the past few months.[/quote]
Maybe a raw meet one day then since I suck at bench, am an average squatter and a better deadlifter! ha[/quote]
haha great idea! powerlifting is the shit (I may be biased)
TUES SEPT 13
SQUAT
warmup: barxsome, 135x1, 225x1, 315x1
425x1
475x1 (got onto toes a little bit so more fight than it should have been)
not exactely sure what happened with 475 I took a video but my camera decided not to record… it felt like I got onto my toes a little at the top as I started the descent, either way made the lift with a little fight so I’m pretty happy when I’m a little fresher 520-530 is there.
THURS SEPT 15
SQUAT
warmup: 145x1, 235x1, 325x1
425x1
felt kind of heavy but moved fast.
About 4 hours later:
SQUAT
warmup: 145x1, 235x1, 325x1
425x1
465x1
BENCH
warmup: barxsome, 135x5, 225x2, 245x1
275x1
295x1
315x1
330xmiss
275x5
465 wasn’t great, rounded a bit in the hole, need more hellraisers to drill technique. Clint took a look at my bench and told me I was dropping the last couple inches and letting the bar rest on my chest. This is making me sloppy and rolling my shoulders out which is why I missed 330. I tried to keep the weight in my hands better on the 275 set but I’m still dropping the bar, but he went over what it should look like and feel so I’ve got something to work on. Once I get a little better at that there is strength there for 340+
squat:
bench:
Great lifting… that 465 looks pretty deep!
[quote]jake_j_m wrote:
Great lifting… that 465 looks pretty deep![/quote]
Thanks man! I like squats that are convincingly deep, so I try to do the same with my own lifts. Also I’m going to be competeing in the IPF for a while and they are pretty strict on depth
FRI SEPT 16
SQUAT
warmup: 145x1, 235x1, 325x1 (wore a belt, all over the place)
425x1 (no belt, rough)
DEADLIFT (squat bar)
warmup: 235x1, 325x1, 415x1
485x1
535x1
Back has been cramping all day, I blame the benching yesterday. Squats weren’t great, 425 was more of a fight then I like. Still went up. Deads were ok actually, 535 wasn’t easy but it had good speed the whole way through.
SAT SEPT 17
SQUAT
warmup: barxsome, 165x1, 275x1,
386x1
430x1 (pretty easy, upper back still rounded a bit)
supersetted with:
TRAP BAR DEADLIFTS
warmup: 145x3, 235x3, 325x3
425x3
505x3
575x3 (kinda hard, could have done more but called it here)
Someone might say supersetting squats and deadlifts is stupid. They may also say doing deadlifts the day after your deadlift day is stupid. They would probably be right, luckily a trap bar deadlift isn’t a real deadlift and so this doesn’t count. Also as a memo to myself I need to stop rounding my upper back on squats
SUN SEPT 18
SQUAT
warmup: 145x1, 235x1, 325x1
425x1
PRESS
warmup: 105x1, 125x1, 145x1
165x1
180x1 → PR
tried a narrower grip on squats and tried to keep the back tighter, it felt pretty good. Might stick with this for a while. Hit a small PR in the press.
Good numbers, squatting over 400 nearly every day of your life must do wonders for the ego ! (I know that’s not why you do it, but still)
[quote]jake_j_m wrote:
Good numbers, squatting over 400 nearly every day of your life must do wonders for the ego ! (I know that’s not why you do it, but still)[/quote]
Thanks! Honestly I’ve never really thought about it, but yea it’s definately a good feeling knowing that I can squat over 400 any day any time
MON SEPT 19
SQUAT
warmup: somexsome, 165x1, 275x1,
386x1
441x1
BENCH
warmup: 135x5, 185x3, 225x3, 275x1
295x1
315xmissx2
275x3
*slingshot
335x1
365x1
*slingshot off
245x8
A little upset I missed 315, but I’ve been hitting it consistently a couple times a week for the past few weeks and my body is telling me to knock that shit off. I little time with some reps at lighter weight should do my bench good. Got some more technique pointers, hopefully I can figure out how to bench one day.
Squats were squats, back was in a better position today. Didn’t push the weight because I want a PR later this week.
WEDS SEPT 21
SQUAT
warmup: 145x1, 235x1, 325x1
425x1
520x1 → PR
485x2 → PR, brutal second rep
Great squatting today! 520 was good, maybe a bit more in the tank. I decided to try to double 485 to see if I could do it. I can, but it was fucking aweful.
520:
485x2:
WEDS SEPT 21
trained again
SQUAT
warmup: 145x1, 235x1, 325x1
425x1
THURS SEPT 22
SQUAT
warmup: barxsome, 176x1, 287x1
397x1
430x1 (some back rounding, not hard)
elbows were killing me after this so I called it a day. Back and legs were tight and cramping all day so I tried an ice bath and hot shower contrast, it seemed to help a bit. Need to be careful the next few days so I don’t burn myself out.