bench accessories
pvc stability w/35# db suspended
3x15
2bd bench
5x5
rows
5x5
swiss bar cgbp
3x10
bb curl
4x10
band pressdown
150
TT chiro teammate. Will schedule session or two for Psoas and gluteal release. should immensely suck, from what I remember. should do nothing but good things for squat and deadlift with some help to bench.
dl (4" blocks)
1x3 340
1x3 380
1x3 415
EMOM (reversed grip)
20x2 295
squats
2x5
Thursday bench deload
bench
3x5
swiss bar cgbp
3x10
row
3x10
band pressdown
100
squats - focused solely on form
felt good, back stayed lock from start to finish, depth adequate
5x5
rev hyper
3x10
teammates party tonite
expecting shenanigans 1x1
bench accessory
pvc w/35# db suspended
3x15
2bd cgbp
5x5
rows
5x5
swiss bar cgbp
3x10
bb curl
2x20
band pressdown
150
dl (supposed to be last night but went out to dinner with my kids. they drove up to Minneapolis today to see their aunt/uncle & and cousins for a week. It was supposed to be deload. that didn’t happen.
did just below knee racks pulls for fun
1x5 315
1x5 365
1x5 405
1x3 455
1x3 500
0x0x2 550
emom
10x2 405
ate spaghetti until sweating. gonna be a good night tater.
bench
5x3
swiss bar cgbp
3x10
chest sup row
3x10
band press down
100
Spaghetti is the best pre-comp meal there is. Tomorrow night, pre Sat meet, I’ll make up a huge bowl. Carb up. What are you maxs now in the big 3?
squat
5x3
rev hyper
2x10
[quote]hel320 wrote:
Spaghetti is the best pre-comp meal there is. Tomorrow night, pre Sat meet, I’ll make up a huge bowl. Carb up. What are you maxs now in the big 3?[/quote]
Harry not sure where maxes are. Been couple of years since last meet. Had surgery and then fighting injuries. Looking at Nov UPA meet. It’s 12 weeks from today.
Would guess squat has regressed as I get comfortable w/low bar, more narrow stance. Bench has gone well but an impingement has derailed me in past. Deadlift has been going well.
Stay strong. Those rack pulls are looking good.
bench accessories
pvc w/35# db suspended red minis
3x15
2bd bench
5x5
chest sup rows
5x5
swiss bar cgbp
3x10
db curl
4x10
band pressdown
150
DL last night. Played around with what awaits from Coan’s DL programming.
1x2 355
8x3 285 (60-90 b/t sets)
band gm
3x10
Miscalculated meet date. Meet is Nov 14 & 15. It is 16 weeks from this Saturday. I put together a 14 week program. Bastardized Sheiko for squats, Gillingham for bench and Coan for DL. It’ll be a minor miracle if I come out of this unscathed. It’s been a long 2+ years of not competing. Need to stay uninjured for a change.
We have a full compliment of lifters in Dubuque over 8/1 & 8/2. Janis Finkelman (132#) is looking at a WR deadlift. I think she has a 460 in her. She pulled a 440 in the SPF meet we held in the Spring. Beau Moore will be attempting to set another Masters record. Think he turns 50 the week before the meet.
bench
1x1 245
3x5 225
rows
5x5
swiss bar cgbp
3x10
band pressdown
100
wanted to get a feel for the bench programming. weights didn’t feel heavy but my left shoulder was tight. I was running on limited sleep and not enough food. body weight @ 214 which is a solid 15+ lbs from where I was a before xmas last year.
Hope your meet prep goes well and your results are what you’re looking for. We’re the same bodyweight. I’ve struggled to keep my weight up through the heat this summer but the eating is fun. You have such a great crew to stay inspired by. Moore continues to impress.
squats
worked on some things with teammate (Kyle Keough). I had an idea on hand placement. Went back to my old wider hand placement and it made a world of difference. We decided to give a big F U to low bar by the numbers.
I had watched Coan’s squat video countless times and watched some of my old vids and pictures. The only real difference is that I moved my hands in. In viewing vids it looks like it’s tipping me over - the bar is getting too far out over my feet. I was ending up doing a squat-morning.
Today. hands out. 1st 4 weeks are relatively lighter but higher volume. next 4 heavier volume, last 4-5 low volume, more intensity.
Mentally this was a door that needed opened. I tried to do low bar by the numbers. Some days were good, many others were not. my foot position is a little more than shoulder width. everything just felt more natural, more athletic.
Squat
5x5 265
rev hyper
3x10
weight wasn’t heavy. my back felt solid and there was ZERO hip/back tightness/pain.
bench accessory
pvc bar w/35# db suspended
3x15
bench
2x8
chest sup rows
5x5
swiss bar cgbp
3x5
band pressdown
150
Strong work Hcpt1912. Looking forward to following your meet prep. I moved my hands all the way out on the olympic bar when I squat. Much more comfortable on my shoulders.
dl
2x3 315
5x3 335
sldl
2x10
camber gm
2x10
Forgot how much fun Sheiko can be. Left bicep tightened up during DL. It is my left arm (overhand on mixed grip). Little ice should mellow it out.
No lifty over the weekend. My wife and I decided to take a last minute trip to Dubuque, IA. I wrapped knees Saturday and Sunday.
Saw Eric Lilliebridge raw squat 1030. Dude is only 25 and is not human.
Teammate Janis Finkelman went down to 123 and set a WR DL of 454. She’s normally 132 but was sitting at 128 before the meet. She totaled 950 woth a squat of 303, and a bench of 193. Honored to call her and her husband (Kyle Keough) not only teammates, but more importantly, friends.
Teammate Andy Gjerstad (220) was deceived by his training partner into a 699/700 pull. He opened with 630ish and went to 670 on his 2nd. He said it felt heavy and asked how it looked. His training partner showed him the video of his 630 opener (it flew up). He got 700 to his knees and ground out a 3 white light pull. He wasn’t right for a solid 5 minutes afterward.
I handled a guy on Saturday. His 1st meet (308) after 3 months of training. He listened to what we said about eating after lifting and not watching the meet but resting. He has low 500s squat, mid 300 bench and 585 ?? DL. He has no idea how strong he is. He’ll be a monster once his technique gets refined.
I then handled an 18yr kid (242), on Sunday, who did his first meet. He made weight at 241 and was 250+ on meet day. He, too, listened to what we said. He had a 490 squat, 280 bench (missed 3rd attempt of 3something, 501 dl. We were fairly conservative on his openers and didn’t make to big of jumps. He hates bench and doesn’t work it too much. This will change. He likes to squat. I like this kid. He’s been with us for about 4-5 months.