Bench Training
Bench(paused) - 230x2, 2402, 250x2, 260x2
240x 4,4,4
230x5,5,5
Face pull- 60 reps
Dips (135)- 6,5,5,5,4
Squats tomorrow.
How To Cut Weight Part 2!
Just finished up the part 2 of my series on weight cutting for competition. This part is an outline of how to apply the methods I detailed in part 1. Next week I’ll release the last part of the series where I talk about the process of putting the weight back on in the 24 hours before the comp. And then by request I’m planning to do a short follow up on same day weigh ins. Let me know what you think!
Squats tonight!
More front squats - easy 440
Nothing but fronties last night. Just worked up to a heavy single. I still can’t do too much work in any one session or my hip will start yelling at me. I’m trying to find a way to get in some extra quality volume for my quads after squatting that doesn’t irritate the injury, but I haven’t found anything suitable so far. I wish I had access to a leg press. Anyway, more front squats on Saturday. Hoping to hit something big if I feel good.
Front squat- 135x3, 225x2, 275x2, 315x1, 365x1, 410x1, 440x1
That was the whole session lol. I’m not sure if I do enough work anymore to be allowed to call myself a lifter.
Close grip bench 255x2
Hit a PR double tonight on close grip bench press. Also put in some solid back off work. Overall a quality session. Squats and jumps tomorrow.
Close grip bench (paused)- 225x2, 235x2, 245x2, 255x2 (PR+5), 265x1
245x3,3,3
235x4,4,4
225x5,5,4
Face pulls- 60 total reps
Another 200kg front squat on the resume
Front squats were pretty rough yesterday. Warm ups were terrible and I so misgrooved my first shot at 410lbs that it actually pinned me. I almost called it right there, but I couldn’t live with myself if I did so I came back and smoked it. Hit 430 after that and then gutted out 440 to finish the session. Not a PR day sadly, but at least I managed to get some more solid work under my belt.
Bounding- did a shitload of jumps in sets of 5 like usual. Best distance was 49’10". Decent.
Front squat- 135x3, 225x2, 275x2, 315x1, 365x1, 410x
410x1, 430x1, 440x1
Done.
More squats on Wednesday. Benched tonight; I’ll update on that tomorrow.
[quote]ape288 wrote:
Another 200kg front squat on the resume
Front squats were pretty rough yesterday. Warm ups were terrible and I so misgrooved my first shot at 410lbs that it actually pinned me. I almost called it right there, but I couldn’t live with myself if I did so I came back and smoked it. Hit 430 after that and then gutted out 440 to finish the session. Not a PR day sadly, but at least I managed to get some more solid work under my belt.
Bounding- did a shitload of jumps in sets of 5 like usual. Best distance was 49’10". Decent.
Front squat- 135x3, 225x2, 275x2, 315x1, 365x1, 410x
410x1, 430x1, 440x1
Done.
More squats on Wednesday. Benched tonight; I’ll update on that tomorrow.[/quote]
Man I thought you were gonna hit 460. At least you made a 15 lb PR over the last training cycle. Progress is progress.
[quote]lift206 wrote:
Man I thought you were gonna hit 460. At least you made a 15 lb PR over the last training cycle. Progress is progress.[/quote]
Yeah, I was hoping so too haha. Saturday wasn’t a good day though. Hopefully next weekend will be better and I’ll be able to take a crack at it.
440 front squat video + bench work
Here’s the video of Saturday’s 440 front squat and some jumping:
Yesterday I did some work on the bench and some dips. Nothing special on either front.
Bench- 225x2, 235x2, 245x2, 255x2
225x 7, 7, 6, 6
Face pull- 50 total reps
Dips- (145)- 5,5,4
(135)- 5,5,4
^I thought that was beltless at first, lol. Still an impressive lift. Good luck next weekend.
[quote]lift206 wrote:
^I thought that was beltless at first, lol. Still an impressive lift. Good luck next weekend.[/quote]
Haha na, I’ve only been going up to 365 without the belt and then putting it on for 405. I have done 405 beltless though.
Hip surgery impending…new video is up though!
So I did some more research and if what the ortho hinted at is true it looks like the only viable long term solution is to have the arthroscopic surgery done. I had always suspected that I had a labral tear, but I didn’t realize that it was probably caused by FAI…impingement syndrome. So basically the structure of my hip bones. Which if not corrected by surgery will only nag for me the rest of my life and make lifting big weights impossible. So I’ve pretty much already made my mind up. I may see if the ortho will let me delay it until the beginning of next year with a few cortisone injections so that I can lift at the Arnold. Still need to get the MRI done before I get too ahead of myself, but the writing’s kind of on the wall.
Here’s the last part of my series on how to cut weight though! Let me get some sympathy views.
Man that sucks to hear. I hope you still put up some big numbers at the Arnold and good luck with the surgery. I’ll watch the video later.
[quote]lift206 wrote:
Man that sucks to hear. I hope you still put up some big numbers at the Arnold and good luck with the surgery. I’ll watch the video later.[/quote]
Thanks man. I just want it to be done with now so I can move on and start training seriously again.
MRI today and power cleans
Welp, had the MRI on my hip today. Brought the films home with me and now they get to sit for the next 9 days while I wait for my next appt. with the ortho to arrive. Kind of funny how my fate is just going to be sitting there for the next week and a half but I can’t decipher any of it.
Sadly, I think I’m going to let the squat go for now. No more chasing triple body weight front squats until I’m healed. The only meaningful lower body exercise I can really push myself on without pain right now is the power clean, so I suppose that’s what it’s going to be until I get this resolved. And I’m looking to do that ASAP. I want to compete at the Arnold next year and I want to be a threat for best lightweight lifter. I won’t go if I don’t think I can wreck some shit.
Hang power clean- 95x3, 135x3, 155x2, 175, 185, 195, 205, 215, 225, 230, 235
205x 5,5,5,5,5
Not bad. Goal for now is to get 225 for 5 sets of 5. That should keep me occupied until I have a plan of attack.
Power clean 205lbs 5x5 / Upper body volume day
Here’s the video of Monday’s power clean session.
For yesterday’s upper body volume work I added some weight. Before I had been doing the pullups with no additional weight and the dips with 45;bs, so yesterday I added a 25lb plate to the pullups and went up to 70lbs for the dips. I ended up hitting 100 total pullups in 10 sets, and 100 total dips in 8 sets. The session took about 50 minutes.
Everything there is to know about the sumo deadlift
New video is up. It’s sort of a follow up to my sumo tutorial, but it’s more informational in nature. The title pretty much says it all. I’m proud of it anyway. So let me know what you think!
Hit some more power clean on Wednesday. Did a 5x5 with 195 this time. I’l try to go a bit heavier tomorrow.
Tonight I’m going to do some benching though!
Follow up appt. with the ortho is next Wed. I’ve got my MRI ready. Kind of hoping I can get a cortisone injection. It would be nice to not be in pain for a few weeks. Especially if I’m about to be out of commission all together for who knows how long.
245lbs Power clean + 215 rep work
Got in some pretty good jumps and power cleans on Saturday. I bounded 50’2" over 5 jumps which is only 5 inches below my best, and I worked up to a 245lbs hang power clean single before doing some reps with 215. I didn’t do quite as well with the 215 sets as I had hoped I would, but it wasn’t too shabby overall.
2 leg bound- I did 8 total series, each series consisting of 3 sets of 5 jumps. But the first 2 are more like a primer and I only go hard on the final one. Still, a shitload of jumps.
Hang power clean- 95x3, 135x3, 155x2, 175, 185, 195, 205, 215, 225, 235, 245
(215)- 3,3,3,3,2,2,2
Done.
My little sister pulled 350lbs - 2.5x BW!
Check it out. She doubled her deadlift from when she first started training. Now we chase 400!
As for myself, I hit some more power cleans last night lol. Worked up to 235lbs pretty easily and then knocked out 5 triples with 210. Basic stuff. My appointment with the ortho is tomorrow so I shall finally see what the MRI has to say.
That’s impressive. Good job in coaching her (if you did).
[quote]lift206 wrote:
That’s impressive. Good job in coaching her (if you did).[/quote]
Since day 1.