350 looked easy! Even if you did lift your ass a little bit it is still an improvement from before.
SQUAT/ DE DEADLIFT
Normal Warmup
Squat
2x5x45
2x5x135
3x185
1x225
1x255
5x295
3x330
1x365 (vid) (just went for the required rep)
DE Deadlift w/ ~180 band tension
10x1x275
Assisted Chins
4x5
Leg Press
3x10x455
Decent day. It took a while to warm up and squats felt okay. Probably could have had 5 or 6 at 365, but wanted to save energy for deadlifts.
The deadlifts were a learning experience. The first few reps I went slower to work on form. My form was better, but I still need to work on it. I thought my last set was really good, which is why I threw my hands up in celebration, haha. Also, I took off 50 pounds from last week to save my back.
[quote]elmore18 wrote:
350 looked easy! Even if you did lift your ass a little bit it is still an improvement from before. [/quote]
Thanks bro! That is the way I’m looking at it. Just have to work on form every time I bench.
MP and DE Bench
Warmup
Mil Press
10x45
5x95
3x135
5x170
3x190
1x210 (vid) (just went for the one rep)
DE Bench ~90 band tension (Elite Monster Minis)
5x45
3x95
2x135
1x165
8x3x195
Bent Over Shoulder Raises
5x10x25
Abs
Nice and easy day. Didn’t do my normal bench setup to save my back for tomorrow (going for 535 deadlift) Bench felt fast. I think I am going to stop doing band work next week and ease into the meet. I have found the bands helpful, though, and will mix them in after the meet.
Also, my belt is getting loose, so I may have to buy a smaller one before the meet. That’s what I get for losing a little weight. haha
Deadlift
Warmup
Deadlift
2x5x135
3x225
2x315
1x385
1x435
1x485(meet opener)(vid)(hips went right up)
1x535 (PR)(~95 of meet goal) (not great form, but I kept my shoulder and chest somewhat up)
45 Degree DB Rows
5x10x85
lat Pulldowns
5x10x140
Abs
I can’t complain about a 20 pound PR, but I wish my hips would have stayed down better. I actually think I really need a new belt because when I did my reps with the belt, I couldn’t feel the support when I pressed out with my abs.
With that being said, I need to sit back more and really get a good arch. Also, I need to keep my abs tighter.
Anyone have any suggestions for a belt? I currently have the Spud Deadlift belt. I was thinking about getting the Elite FTS one because Elite is out of larges for the Spud Deadlift belts. (I currently have XL and would need an L).
EDIT: Just saw where Elite has a different Spud Deadlift belt. Thinking about getting that in a Large.
Double Edit: Went with the Elite Belt so I could use it in future competitions where the Spud belt wouldn’t be legal.
Nice work on the paused bench PR earlier in the week. As for the deadlift - that wasn’t too bad at all really. The hips shooting up wasn’t overly pronounced, although it did prevent you from being able to really drive them through at lockout. Get yourself some talc to make your thighs more slippery and that may help with the hitching.
[quote]Element_26 wrote:
Nice work on the paused bench PR earlier in the week. As for the deadlift - that wasn’t too bad at all really. The hips shooting up wasn’t overly pronounced, although it did prevent you from being able to really drive them through at lockout. Get yourself some talc to make your thighs more slippery and that may help with the hitching.[/quote]
Thanks! I am really happy with this week. With my deadlift, I need to either put the bar another inch or so away from me to avoid my knee getting in the way or sit back more. I’ll also get some talc powder.
Do you think 555 is a good meet goal? I think that the 535 came off the ground just fine and would’ve been a clean lift if my knees didn’t get in the way.
DELOAD BENCH/SQUAT and some Deadlift (can’t lift next two days so had to combine)
Warmup
Bench
2x5x45
5x135
5x185
5x205
5x225
Close Grip Bench
3x10x135
Squat
2x5x45
5x135
3x185
5x225
5x245
5x265
Deadlift (working on form)
5x135
3x1x225
3x1x275
2x1x325
3x1x375 (vid) (bad quality because I used my phone)
Abs
MIL PRESS (deload)
MP
5x95
5x115
5x135
DB MP
3x8x50
BENT OVER RAISES
3x8x15
Abs
30 min cardio
Nothing crazy. Quick and easy.
Hey sorry if I missed it but what were your meet goals?
[quote]elmore18 wrote:
Hey sorry if I missed it but what were your meet goals?[/quote]
Shooting for either 360/365 in bench and either 555/560 in deadlift. Good luck in your meet this weekend!
Thanks man, I hope I reach all my goals I am fuckin amped right now
Deadlift (deload)
Normal warmup
Deadlift
5x135
3x185
3x225
2x5x275
5x315
45 degree DB Rows
3x8x65
lat Pulldowns
3x8x120
30 min cardio
Just really worked on trying to stay back on my heels and keeping my arch throughout the lift. I also tried out the Elite FTS belt that I just got. It gives me a lot more support than the Spud one i used before. It will take some time to get used to it, but I felt the extra support. In fact, it felt like a sling shot in a way.
I uploaded the vid of my last set for any advice technique wise. I like how I lean back to get the weigh on my heels. Just have to keep this up when I get to the heavier weights.
[quote]Killerb521 wrote:
[quote]elmore18 wrote:
Hey sorry if I missed it but what were your meet goals?[/quote]
Shooting for either 360/365 in bench and either 555/560 in deadlift. Good luck in your meet this weekend![/quote]
I reckon these are very achievable goals, based on what I’ve seen from the videos you’ve been posting. What do you reckon in terms of the 3 attempts? 330/350/360 or 365 by feel and then 500/530/555 or 560 ish?
[quote]Element_26 wrote:
[quote]Killerb521 wrote:
[quote]elmore18 wrote:
Hey sorry if I missed it but what were your meet goals?[/quote]
Shooting for either 360/365 in bench and either 555/560 in deadlift. Good luck in your meet this weekend![/quote]
I reckon these are very achievable goals, based on what I’ve seen from the videos you’ve been posting. What do you reckon in terms of the 3 attempts? 330/350/360 or 365 by feel and then 500/530/555 or 560 ish?[/quote]
Thanks bro! I think all of them are very doable. My reps would go 85%, 92.5%, then 100% of my goal. So for bench it will go 310, 340, then 365. For deadlift it will go 480, 520, then 560. These percentages are based off of Wendler’s book.
PAUSE BENCH
Normal Warmup
Pause Bench
10x45
5x135
3x185
1x225
3x245
3x280
3x315 (forgot to vid)
2x1x315 (vid of second)
Pause Bench to midway point
5x10x185
Tricep Pushdowns
5x10x140
Abs
15 min cardio
For some reason I completely forgot my wrist wrapswhen doing my pause bench and didn’t notice until after. The reps felt good. I find it hard to keep my tight positioning when doing pause reps. The 3 reps at 315 felt really good. Wendler’s program called for 3x3 then one rep at the opener. My opener is going to be 310, so I just did my set of 3 at 315 then 2 singles at 315 to work on form. The singles felt really good, especially given the reps I did before them.
On another note, I really like the Elite belt. I was skeptical at first, but it feels great.
Also, I weighed 273.8 this morning!
Looking strong man
SQUAT
Normal Warmup
Squat
10x45
5x135
3x185
2x225
1x265
3x295
3x325
5 ( 2)x365
DB Step Ups
5x10x25
Leg Press
20x315
20x405
15 min cardio
Good day overall. Really wanted to work on my leg strength because I have been slacking the past few weeks on account of DE Deadlifts. Was very pleased with the set at 365. I need to work on getting back more.
The audio in the vid is hilarious. There were two kids doing pec flys on the cable machine. hahah
[quote]elmore18 wrote:
Looking strong man[/quote]
Thanks man. I’m feeling good. I am finally getting used to the set-up with the bench. Hopefully I will get 365 at my meet.
MIL PRESS
Warmup
MP
10x45
5x95
3x135
3x165
3x185
3x205 (vid)
DB MP
2x10x60
Bent over raises
2x10x25
Abs
30 Min cardio
Body was beat up from Bench and Squat because I overdid the accessory work. Just took an easy today. I did notice that my mil press has gotten weaker since I did the band bench last cycle and didn’t push the mil press or do DB MP. Will hit the shoulders again after the meet.