PM session:
CGBP with 3 count pause:
185 x5
225 2x5
245 4x4
BB curls: 65lb 3x8
Wide grip pullups: 3x5
3 sets of calves
3 sets of 1 arm lat pulldown
Relaxing and easy session. Feeling great now.
Ok so saturday January 28th AM:
Squat:
225 x5
275 x4
325 x3
345 x3
*belt
375 2x3
405 3x2
420 x1 - Planned opener but it felt like air today even after prior sets. Will probably stick with it as an opener just to ensure nothing stupid happens at the contest.
GM: 135lb 3x5
Walking for like 4 minutes and hten some stretching. Should do this more often… Makes me feel so ‘parasympathetic dominant’ if you understand what I am tryin to say.
Ok so Sunday at noon:
Squat:
236 x6
286 x6
326 4x6 - Felt fantastic!
Medium grip BP (weakest grip actually… need to do more if. By medium grip i mean pinky on rings):
186 x5
236 x5
286 4x4
Switch to comp grip and add 2bd:
325 2x5
355 x3
Axle bar conventionals:
135 x5
215 x5 - All dbl overhand… Hard
265 x4 - Did one dbl overhand then there was no way
295 4x5 - Gyahhhhh. Even with mixed grip this was tough to hold onto by rep 20
Well that was my afternoon marathon. Believe it or not it was completed in 60 minutes flat. Cardio session. Time for a contrast shower and nap.
Ok so sunday January 29th - PM session:
OHP:
95 x6
115 x5
135 x4
155 x3
175 5x2 - Damn am I getting stronger at these. Good.
Deadlifts - beltless:
225 x4
286 x4
326 2x3
396 5x3
Easy DL.
Easy session. Feeling sublime heading into Feb 11th.
Monday was my rest day…
Tuesday January 31:
Squat:
225 x5
275 x4
315 x3
335 x3
*belt
375 2x2
385 2x2
395 2x2
405 x2
Bench:
185 x5
225 x4
255 x3
265 x3
285 2x2
295 2x2
305 2x2
315 2x2 - PR for easyness
foam press
345 2x4
Man, NICE work on those DL’s up there, and holy hell…you gotta smack that guy pretending to squat in the background. HAHA
Also, good idea on keeping an easy opener on squats. Looking forward to your meet results popping in here man.
Keep after it
Thanks dude. Getting excited for the meet.
Last decent pulling day (was in a rush so it wasn’t as much volume as I wanted):
225 x4
275 x4
315 x3
365 x3
385 3x3
410 5x1
I did the singles to practise my drop and grab the bar quick thingy. I often have trouble grabbing it tightly and in the right spot when I do that. very easy overall.
Did another super easy session because of the lack of volume this morning:
Conventionals:
135 x5
185 x5
225 x5
255 x5
275 x5
285 x5
295 x5
305 x5
Few sets of curls
On the bike for 12minutes
again, very easy but felt good. I am starting to feel really regenerated due to lowered volume. I think the meet will go awesome!
Thursday AM Bench:
185 x5
225 x4
265 2x3
295 5x3 - Very strict pausing. Speed was still good.
320 2x4 - 2bd press
320 x2 - 2bd-2bd press
Good session. I think I am already getting a bit better at handling the board presses. good.
Easy second bench:
Close grip 3 count pause press:
185 x5
225 2x5
260 4x4
Behind the neck OHP:
95 x5
115 x4
135 x3
155 x3
175 x1 -10lb PR
135 x10 - major push pressing
Lat pulldown - few sets
Face pulls: 3x15
Bike for 6 minutes.
So Friday AM:
Squat:
225 x5
275 x4
330 2x3
365 2x2
belt
385 2x2
gahhh… not used to my belt anymore so it feels weird. Goin in again tonight to practice belted work again.
GM: 135lb 4x5
Ok so friday PM work:
Squat:
225 x5
275 x4
335 x3
355 x3
*belt
385 3x3
405 4x2
315 x10 - beltless… almost died
Strong squats!
Saturday:
Bench:
185 x5
225 x4
265 2x3
295 3x3
315 4x2
355 x1 - slingtshot
275 x4 - long paused
Felt amazing.
Sunday:
Squat:
225 2x3
315 2x2
Bench:
185 2x4
225 2x3
265 2x2
Obviously a joke. Was a bit sore from days before. Attempts are set at:
Sq: 190 opener
Bench: 147.5 opener
Deadlift: 230 opener
Depending upon those, the seconds will probably be:
202.5
155.5 (open national record for 90kg class)
240.5 (open national record for 90kg class… never in my wildest dreams did I ever think of even attempting a national record on the deadlift…)
Then if all goes amazing thirds will be:
210-215
160-165
245-250
Really want 3 national records for bp(155)/dl(240)/total(612).
Meet week monday session:
Bench:
185 x5
225 x4
265 2x3
285 x2
300 2x1
Deadlift:
225 x4
275 x3
295 x3
345 3x2
Chest flyes: 3x10 15lb
Wide neutral pullups: 3x6
Feeling fresh. Saturday is going to go great.
[quote]arramzy wrote:
Obviously a joke. Was a bit sore from days before. Attempts are set at:
Sq: 190 opener
Bench: 147.5 opener
Deadlift: 230 opener
Depending upon those, the seconds will probably be:
202.5
155.5 (open national record for 90kg class)
240.5 (open national record for 90kg class… never in my wildest dreams did I ever think of even attempting a national record on the deadlift…)
Then if all goes amazing thirds will be:
210-215
160-165
245-250
Really want 3 national records for bp(155)/dl(240)/total(612).[/quote]
Are these 100% Raw records? Just wondering cause your using the old IPF weight class. Shoulda came down to weyburn on the 12th to compete instead! Good luck this weekend.
Sorry these are the 100% raw Canada records indeed.
Ok so meet week tuesday:
walking 2.5mph 4% incline for 15 minutes
Military press: 145 3x3
Cable rows: 4x6
Like 40 minutes of stretching and foam rolling. Feeling like a leopard today. I miss kstarr… He needs to keep making videos. His 365 videos this past year were 365 of the best videos on youtube.
Ok so wednesday:
squat:
236 x4
286 2x3
326 x3
356 x2
*belt
366 x2
376 x2
326 x3
Felt really off for some reason. Don’t get me wrong, easy as hell, but my right hip has been pissed off lately. It happened once I majorly thinned out my wallet a week ago. I feel like it was used to that support when I sat… Hopefully won’t be bugging me on saturday.
Bench:
196 x4
236 2x3
286 3x3
Very easy. Solid pauses and great speed.
OK so Thursday session:
Deadlift:
245 x3
295 3x2
I wish 500 felt as light as 295…
Bench:
185 x3
225 3x2
Squat:
205 x3 - Hip felt extremely slightly off, but better than yesterday. Took that as a sign that it just needs time and if I rest will be perfect for saturday.