Ok, thanks, I like the sounds of that too, since it’s taking “human error” out of the deload, and giving me structure.
Banch is looking strong man. What are you trying to hit at the meet again? 585? LOL
hahaha for January 21st I am looking for:
285kg squat (628lb)
202.5kg bench (446lb)
245kg deadlift (541lb)
For a 732.5 total (1615lb)
Will be national record in squat, bench and total at 83kg but I am not sure if I will bother to cut weight. I am currently at close to 88kg in the morning so that would be a fair bit of weight to cut. I probably still will though. Will certainly make my fucking painful bench shirt a bit less painful lol.
I will always just be aiming for record in sq/bp/total because I don’t think I will ever even set a provincial deadlift record hahahahah. In fact, that 245kg deadlift is probably the loftiest of these goals.
Thursday PM:
Strict OHP:
55lb 2x15
95lb 2x8
135lb 3x5
Standing Gm: 135lb 3x10
Pendlay rows:
95lb x15
145lb 3x10
Elliptical for 15 minutes.
Felt good. feeling fresh. Not looking forward to DL tomorrow lol
Firday AM:
Deadlift:
225 x4
275 x4
285 x4
355 2x3
belt
405 2x3
ditch the belt
405 x3
put on suit bottoms backwards without a belt to try it out
405 2x3
Bottoms felt weird on backwards… not sure why as the suit is symmetrical… Will try it with a belt next time to get a real feel. This time I was just using crappy bars so I was using straps. it’s a pain to roll on straps with a suit locked on. Can never set up right if I do that.
Firday PM:
Conventional deadlift:
225 2x5
275 2x4
315 5x3
Lat pulldown:
120 x12
150 x10
165 x8
Easy little workout.
Just stumbled across your log this morning man, strong lifts, keep up the good work.
Thanks evolv.
Had a tough/crappy bench workout today:
Saturday AM:
185 x5
225 x3
275 x2
shirt - 44 superk a/s
275 x3
315 x3
345 x3
365 x2,1,1
The first single at 365 I got to my chest but it is touching too low. I think I need a s/s shirt because I can’t arch very well in a shirt/belt so the groove feels too low. I will go back to my stretched out 44 fury for now until I get me a 44 or MAYBE 42 fury. I also might try a 44 s/s superk. we will see!
DB bench: 65lb 3x15
So went in for a really quick supplemental/recovery workout:
Power clean to press to behind the neck press (hope that makes sense lol):
65 x5
85 x5
105 5x5
High bar pause squats: 105 3x20
Speed incline close grips: 135 5x5
Alternating hammer curls: 30lb 3x8
Feel really good now. Tired but definitely feeling good. Hopefully suited squats tomorrow will be better than my shirted work today 
Ok so sunday at 1pm:
Squatz (z used to indicate impressive squatting)
225 x5
275 x5
belt
315 x5
wraps
365 x5
385 x5
407.5 x5 (185kg)
441 x5 (200kg)
ditch the wraps
356 x5
So umm… Massive PR today… and probs had another 10kg in the tank. New goals: 310kg for nationals 2012, 325kg for worlds 2012. Now just to figure out this deadlift thing…
Ok so sunday 7pm:
CGBP - been doing these without wrist wraps because there is no pain and I want to hopefully keep wrists strong to prevent extreme dependence on the wraps:
185 x5
225 x4
245 x3
260 5x2
Super fast and easy. Was spose to be 75% so yah… easy
Front squats:
135 2x6
185 3x6
Nice n easy. Just to get blood flowing from intense session this morning.
Romanian deadlifts with the mini bars: 110lb 3x10 - again to stretch and get blood flowing
Gym was closign so upper bakc was cut short:
Cable rows: 135lb x28
lol. Tomorrow some technique work on deadlifts and perhaps some grip work and traps. Might also add in hip thrusts to work on that DL lockout.
Nice squatZ man! And when you figure out the DL thing, don’t hoard the secrets!
Haha well the DL secret… For me, it is extending my arms 2 inches somehow… When I lockout my deadlift, the bar is at the base of my (insert creative work for the male organ). lol… Makes it so hard to get down to the bar in good position and then the hip drive once it passes the knees is impossible…
On that note…
Monday noon - extra workout:
Speed deads:
315 3x2
365 3x1
405 3x1
Speed was excellent. Based on how fast I can rocket off the floor to just blow past my sticking point when weight is around 400 you would guess I am a 600 deadlifter…
Conventional lockouts with the bar right at my patella: 225 2x5, 315 4x5
Really focused and driving my hips HARD into the bar. Sorta canned myself on the last set lol…
Then I did some fooling around with the axle for grip work for like 5 minutes. Thats all. Meant to do abs but decided to fuck it lol.
Well shit then. How about pulling sumo? Isn’t that suited more for those with stumps for arms?
I do pull sumo. Whenever I say deadlift in my log it means sumo lol
[quote]arramzy wrote:
I do pull sumo. Whenever I say deadlift in my log it means sumo lol[/quote]
Hahaha, well, you’re fucked then. Maybe super heavy bar holds will actually stretch your arms out then, so you’ll get better leverages.
Ok so Tuesday AM:
Bench:
185 x5
225 2x4
255 x3
275 x3
295 x3
*slingshot (bought it 1.5 sizes too small because I’m cool like that. Please ignore the sizing chart because this size works perfectly.)
295 x3
315 x3
335 x3
355 x3
365 x3
375 2x3
Chest flyes, lying tricep extension: 3x10 each
Alternating hammer curls: 3x15
Rear delt flyes: 3x15
All with 17.5lb DB
Narrow neutral cable rows: 5x5 180lb
Great workout.
Ok so tuesday PM:
Bench:
185 x5 - CG (ring finger on inner ring of ivanko bar)
225 x5 - CG
245 x5 - CG
275 2x4 - CG
275 x4 - MG (I suck at medium grip! Pinky on 81cm ring)
275 x4 - Comp grip
Behind the neck comp grip overhead press: 95lb 5x5
Walking for 12 minutes 3PMH 5% inline.
Easy session. The top sets were tough tonight.
Wednesday AM:
Squats:
225 x5
275 x4
belt
315 x4
wraps
365 x3
405 x3
bottoms
466 x3
486 2x3
506 x3
Easy peasy. 506 set moved fast! Was going to do one more but my girlfriend was sick so we left.
Wednesday PM:
High bar squats (I hate these like crazy)
135 x6
185 x6
225 x6
275 4x6
Bleh.
Standing GM: 135 3x10
Seated GM: 135 3x5
Ab rollouts with 25lb on back: 3x8
Thursday noon:
Bench:
185 x6
225 x5
260 2x4
275 2x3
295 2x2
315 2x1
295 2x2
275 2x3
255 x5
240 x7
225 x9
205 x8 (took no rest after 225 set)
That was all.