bench
340 x 1
350 x 1
add slingshot
375 x 3
385 x 3
take off slingshot
275 x 10 x 3
incline db
95 x 12 x 4
facepulls
5 sets of 20
lat pulldown / pec deck
3 sets of 12 / 25
Looking strong brother! when is your next comp?
Hey man, I appreciate that!
Not sure on the next meet, gotta get stronger first. Feel like I’ve been putting up the same numbers for a while. That said, I’ve got my eyeballs on a full meet in July. And definitely a push/pull in September.
deadlifts
540 x 3 (5lb PR)
versus light bands
beltless
405 (+120) x 2 x 5
90 seconds rest
db rows
125 x 10 x 4
facepulls
4 sets of 25
deficit SLDL / lying leg curls
3 sets of 15 / 8
fat grip seated row
3 sets of 25
That is a PR in consecutive pull sessions since missing 589 at the meet. I hit 570 last week which was a 5lb training PR. Trying to come to the platform with a new mentality.
Working with a loose structure to my training cycle for 5 or 6 weeks. Hitting somewhat of a daily max and dropping back to get in work. Nothing new or ground breaking, but different to what I had been doing to prep for the last meet.
front squats
beltless
245 x 10 x 5
Z press / facepulls
5 sets of 8 / 20
close grip bench
245 x 12 x 3
shrugs
6 sets of 20
Nice pulls
Thanks Sulli!
squats
knees wrapped
515 x 1
535 x 0
paused, beltless squats superset with Klokov press
365 x 3 x 8
Klokov press
135 x 6 x 2
145 x 6 x 6
step ups / bo db flies
2 sets of 10 / 20
Was short on time and rushed the squats a bit. 535 got away from me when I lost my tightness in the hole. My wraps threw my hips up and I missed the squat forward. As punishment, I decided to pause squat for 30 minutes, so 3-4 minutes rest between squats with some behind the neck, wide grip presses thrown in for good measure.
I’ve got a pretty good idea of where I need to direct my squat training now.
bench
335 x 1
355 x 1
add slingshot
385 x 3
395 x 3
take off slinger
305 x 6 x 4
…racquetball interlude…
incline db press
105 x 10 x 4
lat pulldowns supersetted with presses
200 x 10 x 4
subbed. just stumbled on your log - you and I are close in size and numbers. Curious about training with wraps if you compete raw in USAPL? Overload? Also, what kind of programming are you following?
Good stuff man, youre a strong dude.
Thanks, we are very close in numbers. I normally compete in either the SPF or APA. I have only done the 1 USAPL meet and may do another, not sure. So, yes, I do use the wraps for overload, but also in prep for technical work. I do my own programming, some of my own ideas, and I steal from here and there. My training right now has evolved from Chaos & Pain.
deadlifts
545 x 1 x 5
add 7" blocks
545 x 3 x 3
seated row / reverse pec deck
4 sets of 20
Yet another day short on time. I would really love to be getting a lot more volume right now, but I’ll take what I can get. May have to look at reorganizing my schedule
front squats
beltless
275 x 5 x 5
front squat lockouts
385 x 2 x 3
Z press / bent over db fly
4 sets of 6 / 20
close grip bench press
265 x 10 x 3
shrugs
5 sets of 20
squats
480 x 1
495 x 1
add knee wraps
495 x 3 x 2
pause squats
beltless
375 x 3 x 3
Klokov press / bo db fly
5 sets of 5 / 15
step ups / seated row
3 sets of 8 / 20
Finally feeling like my wrapped squat is falling back in to place. Depth got better as the session went on and the paused squats are firing up out of the hole.
bench
335 x 1
350 x 1
reverse short monster mini band
365 x 2 x 4
dead bench
275 x 2 x 10 (60 sec rest)
incline db press / lat pulldown
6 sets of 6 / 8
cbl flies / preacher curls
3 sets of 20
deadlifts
545 x 1
575 x 1 (training PR)
515 x 2 x 4 (2 minutes rest)
from 2" deficit
beltless
405 x 8 x 2
bor
5 sets of 10
Nice pull mahwah! Got your next meet planned out yet?
Thanks man. Trying to break that 6 barrier and that pull was the cleanest my technique has ever been. Congrats to you on your 6hundo.
I have scheduled my training and am looking at an APA meet in late July. Although, I have to get stronger first. I feel as though I have been putting up the same numbers for too long, for any number of reasons, and will not continue to beat myself up at a competition. That said, I do feel as though I am making strides and am due for a few PRs.
What about you? Any meets on the horizon?
front squats
335 x 2 x 5
ohp / facepulls / shrugs
5 sets of 8 / 20 / 20
close grip bench
275 x 8 x 3
hack squat / leg ext
3 sets of 15
Looking good, bud.
[quote]mahwah wrote:
Thanks man. Trying to break that 6 barrier and that pull was the cleanest my technique has ever been. Congrats to you on your 6hundo.
I have scheduled my training and am looking at an APA meet in late July. Although, I have to get stronger first. I feel as though I have been putting up the same numbers for too long, for any number of reasons, and will not continue to beat myself up at a competition. That said, I do feel as though I am making strides and am due for a few PRs.
What about you? Any meets on the horizon? [/quote]
Thanks man. I think the deficit deadlifts really helped me along with all the volume I’m doing running Sheiko. I haven’t decided on a meet yet. Part of me wants to take more time to work on my strength and technique (inconsistent depth) before competing again. The earliest I’d compete would be at the USPA nationals in July. If not that, then maybe something later in the fall.
Keep those PRs coming!
squat
485 x 1
485 x 3 (knees wrapped)
505 x 2 (knees wrapped)
405 x 6 x 2
pause squats
385 x 2 x 3
klokov press / abs
4 sets of 8 / 12
sumo deads
275 x 5 x 3
Frustrated. I could not keep my bar path with my knees wrapped. Think I’m gonna drop the heavy stuff for now and start pushing up some volume for the next few weeks. I need to reinforce my technique and put on a little muscle. Also, I will be experimenting with some light sumo pulls.
bench
315 x 5 x 5
long pause
295 x 2 x 6
db hammer curls
6 sets of 8
close grip incline bench
185 x 10 x 5
lat pulldown
6 sets of 10
dips
3 sets of 30