NATIONALS PREP
WEEK 1 - WEDNESDAY PM
Treadmill 17.5 minutes at 2.8mph 5% incline
Bench: 3x50 65lb
Chins: 2x6
Wasnt plannin but the gf insisted.
[quote]arramzy wrote:
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?[/quote]
I’m 5’6 aswell usually around 170-172, and I cut to 74kg. The new weight classes really screwed me. Eventually I’ll move up to 83kg but i’m not gonna do that till I can make a jump to the top of the class. Put the shirt on yesterday and worked down on boards till I got 355 to my chest and it was an absolute rocket, I’ll probably only do a few more weeks in it since it came really easy so I can focus my training for the 3 lift.
Thats good news! The fury is definitely a nice forgiving shirt to learn. What do you want to hit at the meet? 175kg or something?
My lockout has always been miles ahead of anything off my chest so my goal is really anything over 400lbs I’ve done a touch and go rep with 375 raw and my best paused rep was a pretty easy 345. So I don’t think getting 60+lbs out of the shirt is too ridiculous of a goal. Using a homemade slingshot I’ve done 405 before so I imagine once I get the hang of the shirt 400+ is manageable.
NATIONALS PREP
WEEK 1 - THURSDAY AM
Conventional Deadlift:
135 x5
185 x5
225 x5
275 x5
315 4x5
335 x6 - PR
Great session.
[quote]clutz15 wrote:
My lockout has always been miles ahead of anything off my chest so my goal is really anything over 400lbs I’ve done a touch and go rep with 375 raw and my best paused rep was a pretty easy 345. So I don’t think getting 60+lbs out of the shirt is too ridiculous of a goal. Using a homemade slingshot I’ve done 405 before so I imagine once I get the hang of the shirt 400+ is manageable. [/quote]
If you can do 400 in a slingshot you can get easily 195kg in the shirt I would tihnk. Best of luck!
NATIONALS PREP
WEEK 1 - THURSDAY PM
Deadlifts
255 x4
325 x4
365 2x3
415 2x3
*belt
435 3x2
435 x3 - Beltless. Used straps which helped a lot
Cable rows: 135,150,165,180,195 5x8
Then 3 sets of planks
NATIONALS PREP
WEEK 1 - FRIDAY AM
Bench:
Close grip (ring fingers on inner ring of ivanko bar)
185 x5
225 x4
265 2x3
285 2x2
305 2x3 - 2bd
315 2x3 - 3bd
Felt slow and weak today. Called it there.
Chest flyes/rear delt flyes: 3x10 25lb
Walking on treadmill 20mins 2.8mph 5% incline
NATIONALS PREP
WEEK 1 - FRIDAY PM
EXTRAS + RECOVERY
OHP:
95 x6
135 x4
155 x3
185 x1 - PR
155 4x3
Rock bottom pause squats: 155 5x5
Rock bottom squats: 45lb x70 - felt so loose and stretched out afterwards. Don’t make any offensive comments on this… lol
DB bench: 45lb 2x25
Reverse grip bent over rows (more like upright really): 95lb 2x25
Narrow neutral pullups: 3x6
Face pulls: 60lb 3x15
Bike for like 5 minutes then was out of time
NATIONALS PREP
WEEK 1 - SATURDAY AM
Squat:
236 x5
286 x4
*belt
326 x3
*wraps - THP
416 x3
456 x3
*bottoms - 44 super centurion w/s… Way tighter than last time I had it on…
476 x3 - high as hell
506 2x3 - depth was very borderline
516 2x3 - again, borderline depth
Very happy for this beign my first suited session in many weeks. 700 here I come.
NATIONALS PREP
WEEK 1 - SUNDAY AM
Bench + 25lb of chain (fully loaded at top and almost entirely deloaded at chest):
185 x5
225 x4
265 2x3
295 3x3 - Last rep was a grinder…
295 2x2 - Much better speed
Axle deficit deadlift (using 25lb plates):
145 x5
195 x5
245 x5
295 x4
345 x6 - PR. Ran out of time so did everything in one set.
Good session. Monday rest, tuesday heavy squat again.
Just saw your post on the Under 200lbs thread - following here for sure.
Real inspiration man.
[quote]ChrisH19 wrote:
Just saw your post on the Under 200lbs thread - following here for sure.
Real inspiration man.[/quote]
Thanks dude. I appreciate the support. You should get a log going yourself!
Monday has been rest day. Feeling very fully recovered actually. Will destroy tomorrows suit bottom squats. The intent is to go up to somewhere in the range of 526-546 for triples.
Will focus on staying tight and trying to get at least as deep as last time, preferably 1 more centimeter. I think 1cm below the 2nd/3rd reps of last session will put me perfectly to depth.
NATIONALS PREP
WEEK 2 - TUESDAY AM
Squats:
236 x5
286 x4
*belt
326 x3
*wraps
416 x3
456 x3
*bottoms
506 x3
526 x3
536 x3
546 x3 - Very nice easy PR 
Haven’t dipped in for a while, come back and you’re almost squatting six plates!
Good work.
Thanks Sam! I will actually be doing just about 6 plates next Tuesday. Planning on 576 5x2 with the straps up. Then 606 4x2 the next week then 646 2x2 as my top workout before nationals. 700 here I come.
[quote]arramzy wrote:
Thanks Sam! I will actually be doing just about 6 plates next Tuesday. Planning on 576 5x2 with the straps up. Then 606 4x2 the next week then 646 2x2 as my top workout before nationals. 700 here I come.[/quote]
Have you hit it before and you’re just peaking? Or are you just working up to a PR?
[quote]SamMcLoughin wrote:
[quote]arramzy wrote:
Thanks Sam! I will actually be doing just about 6 plates next Tuesday. Planning on 576 5x2 with the straps up. Then 606 4x2 the next week then 646 2x2 as my top workout before nationals. 700 here I come.[/quote]
Have you hit it before and you’re just peaking? Or are you just working up to a PR?[/quote]
PR thus far is 272.5kg/601lb x1 with straps up and before today the straps down PR was 545 2x1 but exertion was very high. This was like 3 months ago and about 5kg lighter and was quite easy. I am currently peaking for nationals which is April 13th. I am hoping for 320kg/705lb. While it will certainly be tough I have little doubts that I will get it.
NATIONALS PREP - WEEK 2 TUESDAY PM
Squats:
236 x5
286 x4
326 x3
*belt
386 x3
*wraps
416 x3
436 3x3
326 x5 - beltless pause squats
Very easy. Felt nice and fast. Currently stretching before bed.