THURS NOV 24
SQUAT
warmup: barxsome, 135x1, 225x1, 315x1
365x1
425x1
DEADLIFT
warmup: 135xsome, 235xsome, 325x1, 415x1
*belt
505x1
575x1,1,1
The squat felt heavy but moved pretty well, I played around with a lower bar position. I think it’s better for my back rounding but worse for my elbow tendonitis. Didn’t feel great for the deadlifts but I got some good singles in, I know I have 620 in me at least.
set 1:
set 3:
SAT NOV 26
AM
SQUAT
warmup: barxsome, 135x1, 225x1, 315x1
405x1
445x1,1,1
first single was really good, the other two I got onto my toes a bit in the hole and had some upper back rounding.
PM
PRESS
warmup: barxsome, 105x1, 125x1, 145x1
160x1
175x1
MON NOV 28
SQUAT
warmup: barxsome, 176x1, 286x1, 375x1
*belt
452x1
496x1
529xmiss
BENCH
warmup: 135x5, 185x3, 225x2, 245x1
285x3
285x3
295x2 (almost 3)
295x1
Squats are pissing me off.
[quote]Astar wrote:
Squats are pissing me off.[/quote]
Have you considered getting creative with squat training?
[quote]grettiron wrote:
Have you considered getting creative with squat training?[/quote]
I’ve been toying with a few ideas, I don’t want to make any drastic changes though.
WEDS NOV 30
SQUAT
warmup: barxsome, 135x1, 225x1, 315x1
405x3
405x3
PRESS
warmup: barxsome, 95x1, 115x1, 135x1
160x1
180x1
3x3 box jumps, didn’t measure the height
If squats are pissing you off, I find it really helps just to go nuts every now and again,
Try: 300 x10, 320 x8, 360 x4, 400 x2, 405 x2, 365 x4, 330 x8, 310 x10.
doing something completely different will give you a new wind
[quote]caveman101 wrote:
If squats are pissing you off, I find it really helps just to go nuts every now and again,
Try: 300 x10, 320 x8, 360 x4, 400 x2, 405 x2, 365 x4, 330 x8, 310 x10.
doing something completely different will give you a new wind[/quote]
That looks like a pretty crazy volume pyramid there, I’ll keep it in mind but I’m not a huge fan of that type of training. Although I would like to squat 365x20 and 405x15, so I may try some higher rep stuff. Haha honestly there was no reason for my frustration, training has peaks and valleys and I just need to push through this valley.
THURS DEC 01
SQUAT
warmup: 176x2, 286x1, 396x1
*belt
463x1
485x1
463x1
485x1
DEADLIFT
warmup: 145x1, 325x1, 415x1
*straps + belt
515x4
My first couple squats were a little off, seemed to find my groove on the second single at 463 and smashed 485 for one of the nicest squats I’ve done in a while. I was fried for deads, used more back then I should have but I did a better job of pulling the slack out of the bar before I pulled.
MON DEC 05
SQUAT - Estimated 1RM: 505 lbs
warmup: 176x3, 286x1, 396x1
419 x 4 @ 9 RPE
408 x 4 x 2 sets @ 9 RPE
BENCH (competition style) - Estimated 1RM: 324 lbs
warmup: 135x5, 185x3, 225x2, 245x1
275 x 4 @ 9 RPE
265 x 4 x 2 sets @ 9 RPE
DEADLIFT AGAINST BANDS - Estimated 1RM: 519 lbs
warmup: 235xsome, 325x1
415 x 4 @ 9 RPE
400 x 4 @ 8 RPE
400 x 4 @ 9 RPE
So I’m doing some reactive training stuff, this is a pretty big transition from what I have been doing for a while. I have confidence however that it will work. We’ll see how it goes.
I’ve been playing around with my squat form a little bit recently to try to address my upper back rounding, putting the bar a bit lower and taking a slightly wider stance seems to have helped. I also tried squatting in chucks today instead of olympic shoes like I normally would, it felt really good so I may play with this for a while and see how it goes. On the deadlifts I cut it off at 415 because my back was getting pretty rounded, I think because of the bands. The 2 down sets were better form wise.
TUES DEC 06
3ct PAUSE BENCH - Estimated 1RM: 295 lbs
245 x 4 @ 9 RPE
240 x 4 @ 8.5 RPE
240 x 4 @ 9 RPE
LUNGES - Estimated 1RM: 250 lbs
185 x 6 @ 9 RPE
180 x 6 @ 9 RPE
PRESS - Estimated 1RM: 199 lbs
135 x 8 @ 9 RPE
130 x 8 @ 9 RPE
Pause benches were easier then I expected. The lunges were difficult, I had trouble getting a good stance and staying balanced.
is that a monolift in your basement? super jealous
[quote]caveman101 wrote:
is that a monolift in your basement? super jealous[/quote]
I wish, but no that monolift is at a powerlifting gym in Toronto called the Anvil where I train a couple times a week. It’s small but a pretty sweet gym with lots of quality stuff and good training partners.
DEADLIFT - 1RM: 600 lbs
495 x 4 @ 9 RPE - 83% of 1RM
470 x 4 @ 9 RPE - 78% of 1RM
BENCH +120c - 1RM: 238 lbs
195 x 4 @ 9 RPE - 82% of 1RM
185 x 4 @ 9 RPE - 78% of 1RM
SQUAT FROM PINS - 1RM: 469 lbs
325 x 4 @ 8 RPE - 69% of 1RM
375 x 4 @ 9 RPE - 80% of 1RM
Deads moved nicely but didn’t feel super fast, I did the backoff set with straps and a belt. On the 375 set of pin squats my lower back cramped up so I called it there. Benching felt good
Competed in the CPF Ontario Pro meet this weekend. Had the meet I should have had in Philly. Hit a squat PR of 524, still a little behind where it was a few months ago but very good. This gives me alot of confidence with the technique changes I’ve made. Bench was good, smashed 142.5kg (314) like nothing. Took a run at a PR of 330 but made some technical errors and missed, I definitely feel like I am strong enough to hit that weight. I pulled 270kg (595) on a second attempt to secure a PR total and that lift took all the juice out of my hamstrings so on the final pull I got it above the knees and couldn’t drive my hips forward.
This was easily the longest meet I have ever been at. The rules meeting was at 11:30am and we didn’t finish the deadlfits until 11:30pm.
I think I placed 2nd in the men’s raw open to Mike Sinclair. The dude squated over 650, benched in the high 400s and deadlifted 800. So no shame in second.
SQUAT - 1RM: 529 lbs
480 x 1 @ 9 RPE - 91% of 1RM
501 x 1 @ 9 RPE - 95% of 1RM
524 x 1 @ 10 RPE - 99% of 1RM
BENCH - 1RM: 324 lbs
298 x 1 @ 8.5 RPE - 92% of 1RM
314 x 1 @ 9 RPE - 97% of 1RM
330 x 1 @ 11 RPE - 102% of 1RM
DEADLIFT - 1RM: 599 lbs
573 x 1 @ 9 RPE - 96% of 1RM
595 x 1 @ 9.5 RPE - 99% of 1RM
611 x 1 @ 11 RPE - 102% of 1RM
TOTAL: 650kg (1433 pounds)
Nice work dude. That bench was super fast! I get the feeling meets are just like another training day for you… true?
SUN DEC 11
Prehab/Rehab/Conditioning/GPP stuff:
side lying external rotations 3x10 w/ 10s
Peterson step ups 2x15
single leg RDLs 2x10
Ab wheel 2x10
BB Rows 2x10 @ 165
20mins steady state
10mins stretching
foam roll + lacross ball
[quote]grettiron wrote:
Nice work dude. That bench was super fast! I get the feeling meets are just like another training day for you… true?[/quote]
Thanks man, the bench felt really good that day. Had I attempted 325 instead of 330 on my third I think I would have got it.
As for meets being like training, yes and no. I’ve done enough at this point that they feel very familiar, kind of like a heavy training day, but I usually get in a mental “zone” at a competition that I wouldn’t get to in training.