Whew… Weighed in 89.3kg and hip is feeling like new finally. This is goona go great.
[quote]arramzy wrote:
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.[/quote]
Kstarr posts 1-2 vids a day still, get with the program 
Ok so 100% raw competition today:
Squat:
195
207.5
220
Bench:
147.5
155.5
162.5
Deadlift:
230
240.5
250
Total: 632.5kg at BW of 89.3kg
National records in BP,DL and total! Felt great. Now looking towards nationals! Will post video soon!
Great job at the meet. Congratulations on the records.
Thanks very much!
STARTING NATIONALS PREP!!!
WEEK 1 - MONDAY AM:
Bench:
185 x5
225 x4
265 x3
295 x2
shirt - 44 a/s superk
335 x3
365 x3
405 4x3
Nice work at the meet! You got me on the total but I got you on the wilks 
See you at Nationals
Is this Weiss? I was a bit confused because I got 632.5kg at 89.3 and I thought you got 597.5kg at 82kg… That puts my wilks at 405.4 and you at 401.7. Or did you weigh in a lot lighter than that? Anyways, was a great meet and congratulations on the great lifting!
[quote]arramzy wrote:
Is this Weiss? I was a bit confused because I got 632.5kg at 89.3 and I thought you got 597.5kg at 82kg… That puts my wilks at 405.4 and you at 401.7. Or did you weigh in a lot lighter than that? Anyways, was a great meet and congratulations on the great lifting![/quote]
Haha no I was at the CPU meet in weyburn. I totalled 575kg at 73.2, 416wilks. Didnt plan my attempts as well as I should have tho.
Well that is fantastic my friend! This was raw lifting? I look very forward to seeing you lift at nationals!
Forgot to mention that Saturday I did some active recovery:
walking, squat 115 4x15 (or something of the like), couple sets of ohp/bench x20 and stretching
NATIONALS PREP:
WEEK 1 - MONDAY PM:
Medium grip pin press from ~3bd height:
135 x15
225 4x10 - Nice and easy. Aiming for some hypertrophy in lockout muscles.
Behind the neck strict press:
95 x5
115 3x5
135 3x5 - Moderate exertion.
Narrow, neutral grip cable rows:
150 x12
170 x10
190 3x8 - Quite easy.
Good easy session. Monday PM session will continue to do high rep “hypetrophy” style work with an emphasis on shirted bench press weaknesses - lockout and upper back. Will probably do 1 press and 2 rowing style movements from here on in because of the great deadlift benefits I have been having from some extra upper back work. On a sidenote, this is what my general scheme will be for training:
Monday AM: shirted bench
Monday PM: hypertrophy work
Tuesday AM: suited squats
Tuesday PM (pending upon feeling qutie fresh): belt/wrap squats
Wednesday AM: Bench pyramid. Will be doing with chains and with extra boards sets at top.
Wednesday PM: Complete active recovery. 1 hour of cardio/foam rolling/stretching
Thursday AM: Sumo pulls
Thursday PM: Conventional pulls
Friday AM: CGBP
Friday PM: Will vary, but usually board work
Saturday AM: suit bottoms squats or belt/wraps
Saturday PM: Another active recovery session
Sunday: Rest, rest, rest
This will not be followed to the T, but is a general guideline. Will also be trying to active recovery every night for at least 15 minutes. Also will attempt to do fasted cardio 1-3 times a week for like 25 minutes and HR of like 115. Just to maintain weight because I seem to have developed a bad habit of continual weight gain… lol…
[quote]arramzy wrote:
Well that is fantastic my friend! This was raw lifting? I look very forward to seeing you lift at nationals![/quote]
Indeed it was, I’m doing nationals raw but wanna do the bench only equipped except I have finals on the 10th and 12th so I havent quite decided what I’m doing yet.
Thankfully I have no finals that week. Say hi to me if you see me. (if you can figure out who I am lol)
NATIONALS PREP
WEEK 1 - TUESDAY AM:
Squat
225 x5
275 x4
335 x3
*belt
355 x3
*wraps
405 x3
445 x3
465 3x3
Definitely a bit disspointed. I think I am just not used to holding over 400 on my back so I don’t have the stability/tightness to stay tight as I pop out of the hole. The 465 sets were a bit slow but more importantly I was getting crushed forward on them… Eww… I think within 2 weeks I will be hitting 465+ for my 80% sets without a problem. Hoping to comfortably be doing 525 for my straps up sets in 2 weeks then increase by 5lb a week for 4 weeks to 545. Then obviously deload for nationals.
NATIONALS PREP
WEEK 1 - WEDNESDAY AM
Bench:
*pinky on the rings (medium grip)
185 x5
225 x4
265 2x3
295 2x3
*pointers on rings (comp grip)
345 x2 - 2bd
355 x2 - 2bd
345 x3 - 2bd
*pointers on inner rings (med/narrow grip)
295 2x2
245 2x4
Chest flyes: 3x8 20lb
Alternating curls: 3x12 20lb
Lying triceps: 3x8 20lb
Decent session. Felt tired from poor sleep. I will be doing a lot of 2bd/3bd work from here on in. I think this will do a lot for my shirted bench (thanks ED).
[quote]arramzy wrote:
Thankfully I have no finals that week. Say hi to me if you see me. (if you can figure out who I am lol)
[/quote]
Will do, are you coming down to 83 or competing at 93kg? Also I got a question for you. What do you do to break in a new shirt? ie if I work in my shirt once a week what do you recommend I do for the next 8 weeks leading up to nationals? Its a titan fury. I’ve worn it once.
Behind in here, but NICE WORK at your meet dude. Way to tear it up and grab some records!
[quote]clutz15 wrote:
[quote]arramzy wrote:
Thankfully I have no finals that week. Say hi to me if you see me. (if you can figure out who I am lol)
[/quote]
Will do, are you coming down to 83 or competing at 93kg? Also I got a question for you. What do you do to break in a new shirt? ie if I work in my shirt once a week what do you recommend I do for the next 8 weeks leading up to nationals? Its a titan fury. I’ve worn it once.
[/quote]
I’m sticking 93kg for sure. I have a bit of a unique system to breaking in my shirt. Now I am breaking in a very tight super katana which is a lot harder than breaking in a fury IMO. My first shirt was a fury. To break it in I wore it once a week for 6 weeks doing mostly singles or doubles with weight I wanted to open with. By 5th wear I could touch it very easily and got maybe 35kg carryover. For my current superk, I have had it on I THINK 3 or 4 times before this week. Now it is extremely tight… Like 2 sizes smaller than titans competition fit. So I will be wearing it at least once a week until 4 weeks out, then if I am still having trouble I will stuff in 2 extra wears at 3.5 and 2.5 weeks out. I will be doing mostly triples and doubles and I personally don’t like boards. I am not trying to learn how to get carryover in the shirt by lowering to boards, so I prefer to just fight every rep to at least below 2.5bd height. I HOPE that on my third or fourth week of nationals prep I will be able to get the 2nd rep of a lightish double to my chest. Something like this:
405 4x3 (week 1, already done)
415 5x2 - week 2
415 4x3 - week 3
425 5x2 - week 4. Hopefully hit chest on 2nd reps.
425 4x3 - week 5
435 5x2 - week 6
Then start deloading. This will set me up to hit the big 500 I HOPE!!!
[quote]inkaddict wrote:
Behind in here, but NICE WORK at your meet dude. Way to tear it up and grab some records![/quote]
Thanks dude! I was very excited with all those 3rd attempts!
NATIONALS PREP
WEEK 1 - WEDNESDAY PM
Squat technique work (not used to gear so doing lots in gear to get used to it)
225 x5
275 x4
315 x3 - super loose wraps
345 x3 - super loose wraps and belt
385 4x3 - medium wraps (6.5 wraps) and belt
Note that normal tight wrap is 8 wraps and competition wrap is 9 wraps which is… to put it nicely… well, tight as fuck hahahah
[quote]arramzy wrote:
[quote]clutz15 wrote:
[quote]arramzy wrote:
Thankfully I have no finals that week. Say hi to me if you see me. (if you can figure out who I am lol)
[/quote]
Will do, are you coming down to 83 or competing at 93kg? Also I got a question for you. What do you do to break in a new shirt? ie if I work in my shirt once a week what do you recommend I do for the next 8 weeks leading up to nationals? Its a titan fury. I’ve worn it once.
[/quote]
I’m sticking 93kg for sure. I have a bit of a unique system to breaking in my shirt. Now I am breaking in a very tight super katana which is a lot harder than breaking in a fury IMO. My first shirt was a fury. To break it in I wore it once a week for 6 weeks doing mostly singles or doubles with weight I wanted to open with. By 5th wear I could touch it very easily and got maybe 35kg carryover. For my current superk, I have had it on I THINK 3 or 4 times before this week. Now it is extremely tight… Like 2 sizes smaller than titans competition fit. So I will be wearing it at least once a week until 4 weeks out, then if I am still having trouble I will stuff in 2 extra wears at 3.5 and 2.5 weeks out. I will be doing mostly triples and doubles and I personally don’t like boards. I am not trying to learn how to get carryover in the shirt by lowering to boards, so I prefer to just fight every rep to at least below 2.5bd height. I HOPE that on my third or fourth week of nationals prep I will be able to get the 2nd rep of a lightish double to my chest. Something like this:
405 4x3 (week 1, already done)
415 5x2 - week 2
415 4x3 - week 3
425 5x2 - week 4. Hopefully hit chest on 2nd reps.
425 4x3 - week 5
435 5x2 - week 6
Then start deloading. This will set me up to hit the big 500 I HOPE!!![/quote]
So essentially your doing the same thing as lowering the board height every week without actually using boards and just bringing the weight down as low as you can before you lose it? All the other IPF guys at my gym are starting in gear this week I’m pretty sure in prep for nationals, so I’m just gonna line my shirt work up with their bench day and do what they tell me since this is my first time I’m seriously using gear. Its always good to get another opinion though. Will be doing my first work in it tonight and see how it goes. As far as sizing my shirts a 42, and I’ve got a pretty thick upper body for 170. Think thatll work out alright for the first go? Its either that or an inzer HD blast! haha
42 will be perfect I would say. I used a 44 fury at 83kg but I am only 5’6". I guess you are cutting to 74kg?
Essentially you are right about the boardless boards. I prefer doing it this way because I always hate hitting something to stop before the chest. I feel like it trains being good at that point. Versus if there is always room to go (until chest obviously), then I will fight it a bit lower and be working towards getting it to chest, not some boards.