[quote]mmatt wrote:
I’m new in here, but that was an awesome gym total[/quote]
Thanks for the compliment mate! I still have an awfully long way to go
[quote]Astar wrote:
[quote]grettiron wrote:
“Calm down there crossfit” bahahaha that was great. Very nice lifting! That squat looked effortless. Good to see you hitting some PRs again.[/quote]
Thanks man, it felt great and there is definitely some more in the tank. Actually I felt so good about the total I emailed Johnny Vasquez and asked if he would consider me for a spot in the 198s at RUM…and he agreed! So I’m going to Raw Unity in 3 weeks![/quote]
Oh damn! That’s awesome, lot of big names at the RUM. Congrats!
THURS DEC 29
CG BENCH - 1RM: 329 lbs
265 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
280 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
SQUAT + CHAIN - 1RM: 415 lbs
286 lbs x 3 reps x 1 sets @ 8 RPE - 69% of 1RM
353 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
PUSH PRESS - 1RM: 250 lbs
185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
Not a bad trainings session, the CG bench was a nice 4 rep PR, hips and quads felt tired and weak in the squats. They moved fine, I just didn’t feel like I had alot of power. No big deal.
SAT DEC 31
SQUAT - 1RM: 518 lbs
496 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
518 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
BENCH PRESS - 1RM: 319 lbs
295 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM
315 lbs x 1 reps x 1 sets @ 9 RPE - 99% of 1RM
325 lbs x 1 reps x 1 sets @ 11 RPE - 102% of 1RM
DEADLIFT - 1RM: 624 lbs
557 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
612 lbs x 1 reps x 1 sets @ 10 RPE - 98% of 1RM
TOTAL = 1445
Solid session today considering I did a mock meet on Monday, didn’t feel as strong but managed some good lifts. The technique on my squats looked good, I just need to be a little fresher. On the bench all the warmups felt hard b/c my elbows were hurting from squats, took some ibuprofen and a little rest and 315 felt good. So good that I thought 325 was a very real possibility. i got sloppy at the bottom and rested the bar on my chest, no lift. The deads felt meh, I misloaded what was suppose to be 551 and it felt hard, but looking at the video it was fast, just as fast as the 545 I made monday so I figured I was probably good for about the same. Took 277.5kg which is exactly 611.77 lbs. So I’m calling it 612 and a very small PR. There was maybe another 5-10 lbs in that pull, maybe.
[quote]grettiron wrote:
Oh damn! That’s awesome, lot of big names at the RUM. Congrats![/quote]
Thanks man I really excitted! the weight cut is gonna suck hard though
MON JAN 02
SQUAT w/ BELT - 1RM: 520lbs
452 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM
419 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
BENCH (competition style) - 1RM: 323 lbs
255 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
245 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1R
240 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
DEADLIFT AGAINST BANDS - 1RM: 539 lbs
485 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
465 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM
455 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM
Ok day, I’ve been cutting carbs and on the squats I felt a little depleted. The top set should have been an 8.5 but a combination of not getting it set right on my back and the lower carb diet made it harder than it should have been. I got serious on the second set and smashed it. Deads and benching felt good, not super strong but not weak either.
TUES JAN 03
BENCH + BANDS - 1RM: 247 lbs
185 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
205 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
195 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM
LUNGES - 1RM: 281 lbs
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
JM PRESS - 1RM: 240 lbs
185 lbs x 5 reps x 3 sets @ 9 RPE - 77% of 1RM
I was suppose to bench against chains today but my regular gym doesn’t have chains, so the closest compromise I could think of was to use bands. The benching was good, but the bands aggravated my tendonitis. The lunges must have worked well because the next day my quads and glutes were killing me. I’m starting to get the hang of the JM movement and got some good triceps work in. My elbows didn’t really appreciate it though.
THURS JAN 05
BOTTOM POSITION SQUAT - 1RM: 479 lbs
455 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
435 lbs x 1 reps x 3 sets @ 9 RPE - 91% of 1RM
DEADLIFT w/ BELT - 1RM: 624
562 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
546 lbs x 3 reps x 1 sets @ 10 RPE - 87% of 1RM
2 BOARD - 1RM: 342 lbs
295 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
315 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
325 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
305 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM
Had a cheat meal before training and it made a huge difference. BIG deadlift PR. The benches felt a little off but still strong. But my weight is down a fair bit so that might have something to do with it. Very pleased with this workout.
SAT JAN 07
Prehab/Rehab/Conditioning/GPP stuff:
20 mins steady state on airodyne
side lying external rotations 2x10 w/ 10s
Ab wheel 2x10
Landmine 2x10 @ 135
Hip thrusts 2x20 @ 135
BB Rows 3x10 @ 185
10mins stretching
SUN JAN 08
HALF BOARD PRESS w/ REVERSE GRIP - 1RM: 314 lbs
275 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
295 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
280 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM
SSB GOOD MORNING - 1RM: 370 lbs
265 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
285 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
270 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM
3 BOARD CG - 1RM: 370 lbs
275 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
285 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
Nothing too crazy today, tried a reverse grip on the half board benches and it felt really good so I might run with that. The 3 boards were harder than I expected but I had to do them without a hand off and my triceps were already a little fatigued from half board presses.
MON JAN 09
SQUAT w/ BELT - 1RM: 527lbs
474 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
452 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
BENCH (competition style, reverse grip) - 1RM: 311 lbs
275 lbs x 2 reps x 1 sets @ 8.5 RPE - 89% of 1RM
295 lbs x 2 reps x 1 sets @ 11 RPE - 95% of 1RM
285 lbs x 2 reps x 1 sets @ 9 RPE - 92% of 1RM
265 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
DEADLIFT AGAINST BANDS - 1RM: 535 lbs
455 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
435 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
Came in today feeling a little beat up. Squatting went very well, matched a 2 rep PR at a lighter bodyweight. I was focusing on keeping my chest up as I hit the hole and not letting my hips rise first. It feels a little heavier this way but moves better and I don’t end up doing a goodmorning. I used a reverse grip on the bench again, I really like the grip and the press feels much more natural. Triceps were a little shot from the board work last night and the hand off was a little funny on 295 so only hit one rep. Dropped down to 285, got a stronger hand off and smashed it for a double. Deadlifts were deadlifts.
Hey man nice lifts! do you lift in the gta area, I swear I recognize one of your spotters.
anyways best of luck at rum man, ill be watching for you
cheers!
Frank Butty
[quote]frankatuwo wrote:
Hey man nice lifts! do you lift in the gta area, I swear I recognize one of your spotters.
anyways best of luck at rum man, ill be watching for you
cheers!
Frank Butty[/quote]
Thanks Frank! And yes I train in the gta, actually I think we both competed at the 100% raw meet in Toronto last February. A good chunk of the gym was there so that might be where you recognize them from.
I saw your name on the rum roster, hopefully your training has been going well.
See you down there!
TUES JAN 11
BENCH + BANDS - 1RM: 244 lbs
205 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
220 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
210 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM
LUNGES - 1RM: 292 lbs
225 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
215 lbs x 5 reps x 2 sets @ 9 RPE - 74% of 1RM
JM PRESS - 1RM: 261 lbs
185 lbs x 7 reps x 2 sets @ 9 RPE - 71% of 1RM
THURS JAN 12
DEADLIFT w/ BELT - 1RM: 665 lbs
565 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
535 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
2 BOARD (reverse grip) - 1RM: 345 lbs
275 lbs x 4 reps x 1 sets @ 8.5 RPE - 80% of 1RM
285 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM
BOTTOM POSITION SQUATS - 1RM: 538 lbs
415 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
430 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
410 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
Deadlifts felt very good, the rep calculator is calculating my max at 665…which might be a little generous. But I KNOW I had a fourth rep in the tank and I feel like if I had really pushed it I could have gotten 5. I figure I’ll never deadlift over 300kg if I don’t believe I can first and this has me thinking.
I used a reverse grip on the benches again, I really like the grip. If I can get a good handoff it makes the press feel much more natural and the strength seems to be there.
Bottom position squats were pretty good as well.
Bodyweight is down around 215-218 and I’m down another notch on my belt.
FRI JAN 13
HALF BOARD PRESS - 1RM: 331 lbs
275 lbs x 4 reps x 1 sets @ 9 RPE ? 83% of 1RM
260 lbs x 4 reps x 1 sets @ 9 RPE ? 79% of 1RM
SSB GOOD MORNING - 1RM: 358 lbs
265 lbs x 6 reps x 1 sets @ 9 RPE ? 74% of 1RM
250 lbs x 6 reps x 2 sets @ 9 RPE ? 70% of 1RM
3 BOARD CG - 1RM: 366 lbs
260 lbs x 7 reps x 1 sets @ 9 RPE ? 71% of 1RM
245 lbs x 7 reps x 1 sets @ 9 RPE ? 67% of 1RM
Wasn’t feeling great for this workout, didn’t eat enough before hand. Punched the clock here and got some work in and then pounded 20 chicken wings.
SUN JAN 15
Prehab/Rehab/Conditioning/GPP stuff:
side lying external rotations 2x10 w/ 10s
Ab wheel 2x10
Landmine 2x10 @ 135
Hip thrusts 2x20 @ 145
BB Rows 3x10 @ 195
20 mins steady state cardio
MON JAN 16
SQUAT
370x3
425x3 → belt
405x3 → belt
BENCH
265x3
250x3
265x3
DEADLIFT
425x3
465x3 → belt
425x3 → belt
Due to some interference from life I only got a couple hours of sleep and didn’t get much to eat so I was feeling pretty out of it while training. Squats felt strong but a little unstable, like I couldn’t quite get my balance. Wierd. I had a similar feeling at the meet in December where I squatted 524. The benches were hard, bodyweight is a little low, not alot of food or sleep etc. They’ll be fine come Sunday. Still could’ve benched over 300 today so I’m not doing so bad. Deads felt ok but I didn’t push anything. Drank 3 gallons of water today.
WEDS JAN 18
SQUAT
370x3
370x3 → belt
370x3 → belt
BENCH
225x3
225x3
225x3
DEADLIFT
425x3 → belt
425x3 → belt
425x3 → belt
Squats felt meh today, not bad but not great. Benching and deadlifts felt rock solid.
THURS JAN 19
SQUAT
375x3 → belt
BENCH
225x3
DEADLIFT
425x3 → belt
Everything felt good today, technique seemed to be there on everything and speed seemed good. The water load is working, my body weight is down to 213 so hopefully the cut should be fairly easy. I can feel it a bit in my lifting so I didn’t do as much volume today. Hopefully after I rehydrate I should feel and lift at 100%