THURS MAY 30
AM
FRONT SQUAT (w/ belt)
275x1
315x1
365x1
…was interrupted by a client so had to break for about an hour and come back…
315x1
385x1 → PR
PM
SQUAT (w/ belt)
425x1
521x1
FRI MAY 31
SQUAT (w/ belt)
415x1
520x1
*belt off
365x3,3
SAT JUNE 01
BENCH (paused)
275x1
315x1
340x1,1,1
325x2 (ugly, left foot slipped out on the second rep)
315x2 (better)
DB incline press w/ 85s x 12,10,11
SQUAT (w/ belt)
415x1
465x1
The 340 benches felt heavier then I would have liked but they all moved well, I think I’m still pressing up too much and not driving the bar back over my shoulders as well as I could be. I haven’t decided on an opener yet but I’ve hit 340 with a pause 7 times in the past week so I think that weight should be fine. DB benching was strong, squats felt ok.
MON JUNE 03
BENCH (comp pauses)
275x1
320x1
298x2
SQUAT (w/ belt)
425x1
Somehow I managed to tweak my back while sleeping. No idea how I did that but my left erector was tight during the squats and was bugging me pretty badly. I was planning on going to 500 but I shut it down early, we’ll see how this progresses over the week.
TUES JUNE 04
SQUAT (w/ belt)
325x2x2
back felt ok
WEDS JUNE 05
SQUAT
325x1
415x1
Back didn’t feel too good on this last single. I was planning to go to 485 but called it short again. This is annoying as hell but I’ll be damned if it stops me.
Squats are looking very strong. Big improvement!
THURS JUNE 06
BENCH
275x2
SAT JUNE 08
Squats:
245 (540): good
257.5 (568): good
262.5 (579): no lift, depth
Bench
155 (341): good
160 (353): good
165 (364): miss
Deadlift
275 (606): good
290 (639): good
295 (650): miss
TOTAL: 707.5 (1560) @ 103.3 (227)
The back didn’t bother me until the first deadlift but it tightened up during the 606. Got 639 with what I thought was some room to spare but 650 might as well have been a million pounds. Didn’t budge. I think with my back at 100% 650-670 is there. Overall an awesome meet, got to chat with Kade Weber and watch him pull 848 and take an attempt at 881. It was freaky to watch and very inspiring.
[quote]grettiron wrote:
Squats are looking very strong. Big improvement! [/quote]
Thanks! Yea training has been going really well, the squat especially has been moving up
MON JUNE 10
4" BLOCK PULLS
415x2
485x2x2
SQUAT
*high bar, narrow stance
235x5
285x5
325x5
415x2
465x1
*regular stance
485x1 → a little sloppy
485x1 → better
WEDS JUNE 12
SQUATS (high bar, narrow)
225x5
315x5,5
DEADLIFT (w/ belt)
495x1
585x1
645x1 → PR!
565x3
SQUAT
235x3
325x3
415x3
After the weekend I really wanted a deadlift PR.
THURS JUNE 13
SQUAT (no belt)
415x1
465x1
505x1
SAT JUNE 15
BENCH
275x1
315x1
335x1
355x1
365x1 → PR
300x5
SQUAT
365x3 (high bar, narrow)
405x3 (high bar, narrow)
445x3 (comp stance)
INCLINE DB
80s for 10
90s for 8
100s for 7
5x10 chest supported row
MON JUNE 17
SNATCH GRIP SLDL (no straps, no hook grip)
350x1,1,1,1,1
SQUAT
375x3 (high bar, narrow)
415x3 (high bar, narrow)
435x3 (high bar, narrow)
455x3 (comp stance)
WEDS JUNE 19
FRONT SQUAT
275x8,8,7
The bar was sliding off my left shoulder during the 3rd set, I had to keep trying to reset at the top. Slid right off during the final rep.
later…
Conditioning:
In teams of 3, with only one partner working at a time, complete the following as quickly as possible:
150 Burpees
200KB swings
2400m row
split this up into 3 even parts, so I did a third of it.
THURS JUNE 20
SQUAT
415x1
465x1
515x1
345x5,5,5 (high bar, narrow stance) → CAT style
CG INCLINE BENCH
225x3
245x3
275x1
245x3
245x3
225x6
FRI JUNE 21
SQUAT (high bar, narrow stance)
385x4,4,4
Short rest periods.
MON JUNE 24
SNATCH GRIP DEADLIFTS
built up to a single @ 405
SQUATS (high bar, narrow)
375x3
425x3
435x3
TUES JUNE 25
BENCH
225x3
275x3
315x3
…3 hour break to train clients…
BENCH
315x1
335x2
350x1
335x2
Played around with sinking the bar into my chest a bit before pressing. I’ve seen a number of big benchers who used this technique. I’m still undecided but benching felt strong if a little sloppy. I think 335 is a 2 rep PR.