THURS JAN 07 - SMOLOV Day 2, Wk 3
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
5x7 @ 325
*went to Anvil
BENCH
warmup w/ bar
1x3 @ 155
1x1 @ 220
1x1 @ 265
miss 308
Squats were tough today, just felt low on gas the whole time. Whatever, pushed through at a good pace. I went for a bench PR and missed it, I wanted to give it a shot and see where I was at. I’ve got some ideas to really start improving my bench this year.
10 down 2 to go.
SUN JAN 10 - SMOLOV Day 3, Wk 3
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
*add belt
1x1 @ 315
7x5 @ 365
Back at the Queen’s gym, only had time for squats today, I tried bringing my grip in closer and I like the feel. Nothing special but I got all the reps
11 down 1 left!
second last day of squats
TUES JAN 12 - SMOLOV Day 4, Wk 3
bodyweight @ 200.2lbs.
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
*add belt
1x1 @ 315
9x3 @ 385
*add wraps
1x3 @ 415
Today was a test of mental strength as much as physical, the first set sucked and I seriously considered shutting it down there. I tried to take it one set at a time and I came away with all 10, I even upped the weight on the last one and threw on some wraps. Before I squatted 495 for the first time I hit a 5rm of 415 w/ wraps, today I did a set of 3 at the end of a brutal workout. Also the week before I hit my PR of 235kg I did 7x3@400 w/ a belt, today’s workout really wasn’t far off that mark. I’ll be looking to squat at least 5 plates when I test.
Done and done!
last day of squats
WEDS JAN 13
warmup
REVERSE BAND DEADLIFT (blue bands)
1x3 @ 225
1x3 @ 315
1x3 @ 405
1x1 @ 455 → switched to mixed grip
*belt
1x1 @ 495
1x1 @ 585
1x1 @ 545
PULLUPS
BW x 13
25 x 3,3,3
the bands took off 100 @ the bottom and went slack just above the knees. Also realized I suck at pullups today, I thought I was good for alot more. I’ll take some time off now before having a test day.
TUES JAN 19
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
*add belt
1x1 @ 315
*wraps
1x1 @ 405
miss 495
miss 475
walkout 585
walkout 605
Pretty pissed about this day, I wanted the 5 plate squat but it wasn’t there
WEDS JAN 20 - Mulligan Test
bodyweight 202
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
*add belt
1x1 @ 315
*wraps (APT 3XH 2.5m)
1x1 @ 405
1x1 @ 455
1x1 @ 475
was a little more conservative on the squats, 475 moved pretty well but there was some drifting of my right knee. Felt like I may have had a shot at 495 but I didn’t want to get too greedy, 475 is good for now, 5 plates will fall again soon.
DEADLIFT
warmup w/ 135
1x3 @ 225
*add belt
1x1 @ 315
1x1 @ 405
1x1 @ 495 → baby powder
1x1 @ 555 → PR! (+10lbs.)
right hamstring was tight all day and the deadlift warmups felt like crap, even though they felt hard the bar was moving fast so I figured if I just held on and kept pulling I could make it. And I did, a new PR finally.
video of lifts
Hey dude way to go on the pr, keep on truckin!
[quote]Heracles_rocks wrote:
Hey dude way to go on the pr, keep on truckin![/quote]
Thanks man, good to know someone is following along
THURS JAN 21 - Test Part II
warmup, stretch
BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
1x1 @ 225
1x1 @ 245
1x1 @ 275 → ass came up
miss 285
1x5 @ 225
BTN PUSH PRESS
1x3 @ 133
1x2 @ 177
miss 221
1x1 @ 221 → baseline PR
DB BENCH
75s x 15,13+2
Finished up testing maxes today. Was a little disapointed with the bench, 285 flew off my chest but about 6-8 inches up my shoulders started to give and I couldn’t press through. I think I found a weak point to work on. All in all not bad: a 475 SQ, 275 BP, and 555 DL totals 1305, only 10 lbs. off my best total. But I’m definatelty capable of more, I need to work on my peaking as I didn’t feel fresh and all the weights felt pretty heavy when I tested. This might be due to practices starting up again this past week.
Either way I have some new things I want to try in the comming months that will hopefully net me some fat PRs come May.
THE PLAN
So I’ve decided that my next meet will be the APA Guerilla Gorilla on May 22. Come hell or high water I intend to compete. For the meet I want to squat 520, bench 300 and deadlift 600 and break into the 1400s for total. I’m gonna try to go back to some reactive training style stuff and see what I can do with that.
The basic template will look like this:
DAY ONE
bench
squat (no belt/wraps)
pullups
*possible accessory press
DAY TWO
deadlift (alternate between: reverse band pull, pull from floor, rack pull)
lats
*possible accessory
DAY THREE
squat (belt/wraps)
bench
pullups
*possible accessory squat
DAY FOUR
press (BTN, strict)
squat (probably front)
lats
as I go I may try to add in another session, possibly with some GPP style stuff like farmers walks or sled pulling
TUES JAN 26 (intensity phase)
BENCH
warmup w/ bar
1x3 @ 135
1x3 @ 185
1x1 @ 225
1x3 @ 245 (decent)
1x3 @ 255 (tough)
1x3 @ 245 (tough)
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
1x2 @ 365 (decent)
2x2 @ 385 (tough, max)
1x2 @ 365 (tough)
DB SHOULDER PRESS
60s x 8,8,8,5
PULLUPS (done in between sets of DB press)
BW x 10,8,7,6
on the bench I tried widening my grip just a bit and I stayed on my toes, also tried using a belt to see if it helps, I don’t really think so but I’ll keep at it and see if it helps me keep air in my belly while I press. Last reps felt a little off on the groove. Squats might be a technical PR for beltless doubles, want to get up to repping over 400 without a belt.
WEDS JAN 27
DEADLIFT (reverse blue bands)
warmup
1x3 @ 315
1x2 @ 405
*belt
1x1 @ 495
1x1 @ 405
CHEST SUPPORTED ROWS (3 grips)
3x8 w/ 2 plates quarter
3x8 w/ 2 plates
PINWHEEL CURLS
3x10 w/ 40s
GHR
3x5 w/ 45 on chest
Today’s workout was a great big meh, I pulled my back a little during warmups and when I loaded 545 for the deadlift, I set up and had no juice at all. Maybe I just needed a little deload after last week’s PR, if next week’s pulls go fine then I’ll chalk it up to fatigue.
THURS JAN 28
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
*add belt
1x1 @ 315
*Inzer wraps
1x2 @ 405 (decent)
*APT 3XH 2.5 wraps
1x1 @ 425 (decent)
3x1 @ 455 (hard)
BENCH (from pins)
1x3 @ 135
1x3 @ 225
*add belt
1x3 @ 245 (decent)
1x3 @ 275 (tough)
1+1 @ 295
*moved pins up
1x1 @ 315
miss 335
Squats were ok, 455 felt heavier than I had hoped, it moved fine but my knees look a little funny on the ascent, not sure what to do about that. I set the pins to just below my sticking point for bench, felt pretty good. Ran out of time for pullups, maybe a good thing I’m feeling a little beat up this week, I might do them tomorrow or I might just rest.
SAT JAN 30
warmup
BTN PUSH PRESS
132x2
176x2
198x2
220x2 → PR (+1 rep)
242x2xmiss
198x2
FRONT SQUAT
warmup w/ bar
1x3 @ 135
1x3 @ 185
1x3 @ 225
1x3 @ 245 (tough)
2x3 @ 275 (hard) → possible PR
*add belt
1x1 @ 315 (tough) → PR
*add Inzer wraps
1x1 @ 335 (very hard) → PR
CHEST SUPPORTED ROWS
4x8 w/ 2 plates quarter
2x8 w/ 2 plates
PIN SQUATS
*pins set an inch above the hole
1x5 @ 135
1x3 @ 225
1x2 @ 315
*add belt
1x1 @ 365
*move pins up to lockout height
*belt off
495x10
545x4
thought for the day: somewhere out there, a girl is warming up with your max…
the front squats
yes, there is a towel on the bar.
TUES FEB 02
bodyweight @ 205.6, movin’ on up
BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
*add belt
1x1 @ 225
1x2 @ 245 (decent, but sloppy)
1x2 @ 265 (hard)
1x1 @ 280 (max) → just missed rep 2, got loose at bottom (5 lbs. off all time max)
1x3 @ 280 → off foam
miss 315 → off foam
1x2 @ 265 (hard)
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
1x1 @ 365 (tough)
1x1 @ 385 (decent)
1x1 @ 405 (hard)
miss 415 → came forward out of the hole
1x1 @ 410 (near max) → PR
DB BENCH
3x8 w/ 90s
supersetted with
PULLUPS
3,5,5 w/ 25
WEDS FEB 03
dynamic warmup
DEADLIFT
warmup w/ 135
1x4 @ 225
1x3 @ 315
*add belt
1x3 @ 405 (decent)
1x3 @ 455 (hard)
no go w/ 495
1x1 @ 405 (decent)
1x1 @ 365 (fast)
CHEST SUPPORTED ROWS
3x8 w/ 2 plates quarter
3x8 w/ 2 plates dime
SHRUGS
10 w/ 140s → straps
Another shitty day of deadlifting, every other day I feel great but for whatever reason I can’t pull my way out of a wet paper bag. Frustrating.