Well went in this morning to deadlift.
225 x5
275 x4
After I put down the bar on the 275 set, I felt this weird twinge at about the anchor point of the MCL at the knee. It hurt a bit but went away quickly. But everytime I went to try again, it felt just not right. Hurt slightly but certainly not terrible. Felt worse when I tried conventionals. I decided to just call it there and will go in again this afternoon to try again. Feels perfectly normal now so not too worried.
Ok so went in again and it felt great:
Week 1 Day 3 - Deadlift 1:
Deadlift (sumo/beltless)
225 x4
275 x4
295 x4
345 2x3
395 5x3
395 x1 - Conventional… Dislike hahahaha
Ab rollouts - all out for 1 set: 45lb on back for 12 then ditch the plate and do 8 more.
Chinups: 4x5
Good. Hopefully will squeeze in some time tonight to do round 2.
Do it all in one session you vag…you’re splitting single workouts into doubles…
ie do some work!
[quote]ED3180 wrote:
bad news…national records at nationals are going to be much harder to come by now 
Millers back :)[/quote]
Wheres he been? And if he’s mid 180’s that definitely means I gotta cut back down to 74kg for nationals…
[quote]ED3180 wrote:
Do it all in one session you vag…you’re splitting single workouts into doubles…
ie do some work![/quote]
If I do the same quantity why does it matter if I split it into multiple sessions? This way i never train over 1 hour thus minimizing cortisol spikes and testosterone suppression. Also, it allows me to stay fresh for each exercise to facilitate maximal speed output. That is likely why my speed is quite strong. Also, I never have 2 hours at 1 point in time to do a super long workout. Also I am indeed a vag and get tired.
Ok so due to some crap I couldn’t do the 2nd session yesterday. No big deal, I did it this mronign and will go in to bench later (Shove it up your ass Evan hahahaha)…
Conventionals (I hate these sooo much that I am lovign doing them…)
205 x5
245 x5
295 5x4
Bike for 10 minutes… like 130HR
Lots of foam rolling.
[quote]clutz15 wrote:
[quote]ED3180 wrote:
bad news…national records at nationals are going to be much harder to come by now Millers back :)[/quote]
Wheres he been? And if he’s mid 180’s that definitely means I gotta cut back down to 74kg for nationals…[/quote]
Being a lazy asshole…but he benched 227.5 and barely missed 240 his second day back in haha
who is this?
[quote]ED3180 wrote:
[quote]clutz15 wrote:
[quote]ED3180 wrote:
bad news…national records at nationals are going to be much harder to come by now Millers back :)[/quote]
Wheres he been? And if he’s mid 180’s that definitely means I gotta cut back down to 74kg for nationals…[/quote]
Being a lazy asshole…but he benched 227.5 and barely missed 240 his second day back in haha
who is this?[/quote]
Haha must be nice. Connor Lutz I was at that meet in Medicine Hat in your avi, but I’ve been playing football at the University and just quit this year to really focus on powerlifting. I prefer lifting raw at the moment since I’m illiterate in gear haha so I guess I dont need to worry about him at Nationals unless he goes raw.
Well nice to have you in my log Connor. Hope to see you one of these days at a meet!
Ok so Bench pyramid:
Sheiko CMS W1D3
185 x5
225 x5
260 2x4
275 2x3
300 2x2 - Felt super easy
320 x1 - Extra set… felt super easy. Opener probs going to be 150kg
275 2x3
260 x4
240 x6
225 x8
185 x10 - Close grip
chest flyes: 25lb 5x10
Side raises: 25lb 3x6
alternating curls: 25lb 3x10
Nice session. decided to not do any more supplemental because tomorrow I will do shoulders and upper back. Then Saturday do squats, sunday do benches and 1 deadlift rest monday then start week 2 on tuesday
Been following for awhile now, I just tend not to post too often. Nice lifting going on in here! See you at nationals I’m sure unless the meet your talking about doing in February is the one in weyburn.
Ah yeah, I remember you from that meet and from Nationals in Quebec. Good to see you’re still at it
Ok so friday January 13th:
Extra Workout:
OHP:
45 x12
65 x10
95 x8
145 x4
165 x1 *PR
145 x4
145 x6 *PR
95 x8
They were indeed PR’s, but they weren’t really because they were really hard compared to past work. w/e
Chins: 5x6
Lat pulldown: 3 sets
Box jumps: 3x3
Walking on mill of tread: 17 minutes 3.2MPH 7.5% incline - 132HR at finish
Easy recovery ish workout. Tomorrow squats and 1 round of bench. Sunday, 1 round of bench and 1 round of pulls.
Ok so Saturday January 14th:
W1D5 - Squats:
225 x5
295 2x4
335 2x3
*belt
375 6x3
Speed walking for 10 minutes
Good squats today. Speed was a bit less than I would have liked with the concentric of reps 3 and sometimes 2 being something like " one missisipi two-". I like to keep em to 1 missisipi but nothing too bad. Right hip flexor felt off today for some reason. Tonight going for some good benching.
Ok so Saturday January 14th:
W1D5 bench 1:
185 x5
225 2x4
260 2x3
300 3x3
*slingshot
335 x3
355 x3
365 x3
Chest flyes: 17.5lb 3x10
BB curls: 70lb 3x8
Chest supported rows: 100lb x15,12,10
Good day. Felt strong. Speed was decent too, other than messing up the last rep of the 365 set so lockout was sloooooow lol.
January 15th:
CGBP:
205 x5
235 2x4
265 5x3
Deficit deadlifts with the 2’ axel:
195 x4
245 2x3
295 4x2
Not sure if it was really 295… Had 250lb on the bar +5kg of clips so 261… Bar was prob mroe like 20lb so probably 281. Was really easy other than grip.
Planks: 90lb set and 125lb set. Probably like 50sec then 35sec for the 2 sets.
Today was rest day. just did some walking today. Feeling really awesoem now!
Ok so Tuesday January 17th, 2012:
Week 2 bench 1:
185 x5
225 x4
265 x3
305 x3 - Actually felt awesome. Very happy with this raw press.
355 x2 - Slingshot
*shirt - 44 superkatana A/S = tight as hell with a 46-47 inch chest…
385 2x2 - was aiming for a 2bd height book but kept just missing it
405 x3 - best set I have ever done in this shirt I think. Good speed and about an invisible 1bd height.
425 2x1 - was gonna do 2 but my belt blew up on the first rep (jsut using like a pants belt). Will post video. Speed is insane off the chest but I am soooo unstable! I really need to practice being steady and also realistically bench on a better bench. Once I learn to get steady and build up a bit of lockout strength, I know 500lb is just around the corner. Based on today, I would never get a start or press call.
Narrow neutral grip pullups: 7,7,6,6,6,6 - 38 total
Good workout. Going in tonight for some squatz
Solid benching man, you will creep up on that 500 bench quick. Looking forward exploding belt bench vid, haha
Thanks ink! if you ever go equipped then I would avoid this shirt like the plague hahahahah… I don’t comprehend how people bench multiply superkatanas… they must have the back strength of a silverback gorilla. Anyways here is the vid:
LOL. Definitely see that instability there. How do you plan on fixing that? Is it a setup thing, do you think?
I feel like it’s a few things. First, the bench I was on was too high so poor foot setup. 2nd, the bench is very narrow so I had a tough time getting both shoulder blades really firmly into it. 3rd, I am not used to holding this much weight. 4th, I am not used to this fucking shirt. 5th, my spotter was my gf who is obviously not as strong as I would like for spotter so liftoff was a bit of a wrestle. (albeit she can squat over 200, pull mid 200s and is nearing a 1 plate bench.)
So I will bench with a different bench in the future. But mostly I think I need to learn to really tense up harder! I thnk I am tight when I bench 300ish raw, but clearly not tight enough to hold 4 or 500 in my hands. I will come with time and more upper back strength which i have been hammerind hard and I can tell really paid off with this shirted work today.
Now, this evening:
Squat:
225 x5
275 2x4
325 x3
*belt
345 x3
*wraps - grippers. Not bad. No APT wrap but they will do.
415 x3
435 x3
455 2x3
Easy shit. Next time it will be 435 x3, 465 4x3 for my 5 80% sets.