I don’t post much here, but I’m a follower, and it’s motivating, keep up the good work. Latter
Thanks Jake. Stop by anytime.
deadlifts
495 x 1 x 5
fat grip pullups
6 sets of 6
front squats
5 sets of 5
curls
5 sets of 12
last day of deload, hellz yeah
ssb squats (cat)
370 x 5 x 8 (20 min)
crazybell bench
215 (+70) x 3 x 10
meadows row / ghr
4 sets of 12 / 10
With 8 weeks til my next competition, I’m gonna break it into two, 4 week waves. Main adjustments this wave are less work sets on the main lifts and adding a belt to my squats. I plan on adding in another accessory (ie paused squats, dead bench, block pulls) in place of the work sets I’m dropping.
squats
435 x 5 x 5
wtd pullups / btn Push Press
+45 x 6 x 6 / 195 x 5 x 4
suspended good mornings
225 x 12 x 2
245 x 12
abs
3 sets of 15
Pretty easy workout. Zipped through pretty quick and played some racquetball after. Weight is holding at 212.
bench
305 x 5 x 2
315 x 5 x 3
add slingshot
355 x 2
365 x 2
375 x 4
bor
285 x 5 x 5
wt’d dips
135 x 10 x 3
bw x 40
facepulls
3 sets of 20
deadlifts
455 x 5
475 x 5
495 x 5
snatch grip rack pulls
just below knee
425 x 5
475 x 5 x 2
fat grip pullups / ab wheel
3 sets of 8 / 15
front squats
265 x 5 x 4
I’m giving the ole touch and go deadlifts a shot these next few weeks. I’m strong off the floor, so I figure a little extra tut will do me some good. Plus, I see that Hawthorne has all of his guys train that way and if its good enough for him, its good enough for me.
Noticed I had a good bloat going on when my belt was quite snug. Hopped on the scale… 217! Let’s see if I can keep some of that on.
SSB squats (cat)
380 x 5 x 6 (17 min)
crazybell bench
225 (+70) x 3 x 8
close grip bench
225 x 12 x 3
T bar row / abs
3 sets of 15
Lower back was super tight from deadlifts 2 days ago and it was affecting my squats greatly. I cut my squats short by 2 sets because my 5th reps were turning into grinders. Bench felt dialed in so I did a few extra sets of close grip to take advantage and make up for the missed work in the squats. Chest supported rows instead of Meadow’s rows, again, to lessen stress @ erectors. I’ve got heavy squats on Monday and I have to recover by then.
Squats
455 x 3 x 4
pause squats
beltless
365 x 2 x 3
wt’d pullups / Klokov press
+55 x 6 x 6 / 155 x 5 x 5
suspended good mornings
265 x 12 x 3
bench
335 x 2 x 6
add slingshot
365 x 2
385 x 2
400 x 2
Pendlay Row
3" deficit
255 x 8 x 5
incline bench
wide grip
185 x 10 x 5
shoulder press / landmines
3 sets of 20 / 8
deadlifts
495 x 3 x 2
515 x 3
525 x 3
snatch grip rack pull
just below knee
435 x 5
485 x 3 x 3
fat grip pullups / standing ab wheel
3 sets of 12 / 6
front squats
225 x 5
275 x 5
225 x 10
Deadlift tied a PR from long ago, but done a little differently. Previously done from dead stop with about 10 sec rest between 2nd and 3rd rep. Today was touch-n-go and done much easier. Should’ve went for the PR.
Was out of town Saturday and cat squats with a tight back and no belt were teh suck. So instead I did a cat bench session (305 x 3 x 10 in 19 min) and some lunges and called it a day…
today’s session…
squats
465 x 2 x 2
480 x 2
490 x 2
pause squats
beltless
385 x 3 x 3
wt’d pullups / btn push press
+65 x 5 x 5 / 225 x 2 x 4
leg presses / abs
3 sets of 20
Good session. Taking a bit of a break from volume on Saturday most likely helped. And because I still had a little tightness, I left out my good mornings today. Snatch grip deads are just not in the cards for me on dl days. Sticks with me too long. Probably switch over to shrugs or high pulls.
bench
320 x 4 x 2
325 x 4 x 2
add slingshot
375 x 2
395 x 2
415 x 1+
bor
275 x 10 x 3
wt’d dips
135 x 8
170 x 8 x 2
deadlifts
495 x 4
515 x 4 x 2
shrugs
495 x 10
545 x 10
595 x 10
fat grip pullups
bw x 8
+25 x 6 x 4 - (drop set) - bw x 8
front squats
255 x 3
305 x 3 x 3
squats (cat)
385 x 5 x 5 (14 min)
crazybell bench
235 (+70) x 3 x 8
1 arm cbl row
4 sets of 12
Dear God, man…are your heels touching on that deadlift? Sickening lift, though.
Yeah, HT, they’re pretty close. Thx for noticing 
Recent form change I’m giving a shot to try and remedy a piss-poor lockout. We can’t all have mad sumo skillz.
“Deload”
squats
475 x 1 x 2
485 x 1
pullups / klokov press
3 set of 10 / 3
cbl pullthroughs
3 sets of 12
Good speed on the squats. 485 should make for a good opener come meet time, 5 weeks out.
“Deload”
bench
345 x 1 x 3
seated row
3 sets of 15
dips
bw x 35 x 3
What are your attempts for the meet gonna be?
“deload”
deadlift
525 x 1 x 3
lat pulldowns
4 sets of 12
hack squat / leg extensions
3 sets of 10
It’s hard to say this far out Chobbs, but this week’s numbers would make good openers. So, as of this 5 minutes, if training goes as planned for the next 4 weeks…
squat 485 - 510 - 530
bench 345 - 365 - 385
deadlift 525 - 560 - 590
It’s my first USAPL meet and so also my first time competing without knee wraps. With that said, if I hit all the numbers above, I will tie my best total. I’ve also decided this year that I’m gonna hold on to some weight and not worry with cutting weight so I can just chase some numbers (6/4/6). Walking around between 214-217 right now.
Damn it we weigh almost the exact same. 1505 at 220 is legit a’f.