Thanks Mort, hopefully this will carry through to my competition where I can hit some easy PRs on the platform!
2 Likes
10/19/2018
Squats
135 x 5
225 x 5
315 x 3
365 x 3
405 x 1
455 x 2
455 x 2
455 x 2
455 x 2
455 x 2
These were all pretty clean reps.
Bench
135 x 5
185 x 5
225 x 3
275 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
Added SlingShot: 275 x 10
5sets of 300lb doubles grooved nicely tonight.
Our challenge at my gym this month is AMRAP chinups/pullups, full extension.
I went and got 22 chinups, which is currently a 3-way tie for first lol (out of 6 people totalā¦). I was happy with 22 though weighing in over 225lbs on their scale (evening and fully clothed).
SUPERSET
Incline DB Pullover into a Triceps Ext Thingy
50lbs x 12
50lbs x 12
50lbs x 12
DB Rows
80lbs x 10
80lbs x 10
80lbs x 10
Good workout, good pump.
8 Likes
Itās like your strength blew up in a very short time. Went from Iām close to you are out of reach in the near future for me. All good. Well done!
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That is a lot of pull ups for a big dude. Quality
Finally targeting my training towards one goal (powerlifting) has definitely been a game changer in terms of progress in the big three (probably a fairly obvious statement).
EDIT: Progress for squat and deadlift. Bench press has been a stubborn S.O.B.
Also the fact that Iāve been in a calorie surplus now for ~4months. Weight is currently sitting at an all time high (hovering at 220-225lbs). Physique-wise Iām actually quite content, and think that Iāve been able to add some lean mass during this bulk, which is a bonus. Plus, @BOTSLAYER is a programming genius, so thereās that too.
Thanks!
Thanks Simo! I was hoping to beat 16, since that was the lowest number on the board (from a guy who hasnāt worked out in 10+years but is a small-framed farmer; farm strong). I was quite happy with 22, I tried for the 23rd but I was about 3" from the bar for ~5seconds before I accepted defeat. I have a video of the set I might upload later on, kind of a crappy angle though.
Workout tonight. I think it will be a Bench/Deadlift workout, and Iāll probably be skipping one more squat workout to get myself back on track for the intended progression of the program.
7 Likes
22 that is awesome Sleepy.
And a heck of a lot of squat and bench as well. Really good.
Btw, I canā remember and going back in the log Iām too lazy: āwhatās your current 1RMās on bench and squat?ā
Thanks Mort!
I donāt blame you not trying to find it lol. Took me awhile and I knew what I was looking for.
I hit a 375lb bench press on Jan 2, 2017(!) and that is still my current PRā¦sad.
I hit 315lb bench in competition, and then failed a 350lb bench, twice.
So gym max = 375lbs, comp max = 315lbs.
My squat and deadlift PRs both came from my last (and only) competition on June 9, 2018. Squat: 551lbs, Deadlift: 672lbs.
Goals for my upcoming competition are:
Bench: 350lbs+
Squat: 565lbs
Deadlift: 685lbs
5 Likes
10/22/2018
Bench
135 x 5
185 x 5
225 x 3
275 x 3
305 x 2
305 x 2
305 x 2
305 x 2
305 x 2
Added SlingShot: 275 x 11
Deadlift
225 x 5
315 x 3
365 x 2
405 x 2 ā Double overhand, beltless
455 x 1 ā Hook grip, belted
495 x 1 ā Hook, belt
555 x 2 ā All remaining sets were straps, belted -
555 x 2 ā All of these sets felt like RPE9+ā¦
555 x 2
555 x 2
555 x 2
Wow, those felt heavy. 525 x 3 last week seemed MUCH easier than this. After my first set I was almost certain that I would miss a rep by set 4 or 5. I was able to push through all the reps, but there was doubt. It felt good to work this hard, it has been awhile. I havenāt been in the ānear missā zone in awhile. You know, where youāre nervous stepping up to the bar because failure is is a very possible outcome.
I have a video of the last set that Iāll try to post with my chinups.
SUPERSET
Ab Wheel
12, 12, 12
Lat Raise
25lbs x 12, 12, 12
Band pullaparts and some back extensions were thrown in the mix.
10 Likes
Awesome x 2 Sleepy.
Are you working with 5 sets of doubles in the 80 - 85 % zone at the moment and coming from triples in 75 - 80% zone? doing bench every time? and switching between squats and dead?
Looking a bit on your program or way of doing things and might try that out in the new year.
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Kind of. In this spreadsheet you can go to āWorking Titleā to see the breakdown of %'s and what not, but as far as Iām aware the programming was worked back from my 2nd attempts at the last meet.
āWorking Title Prep/Peakā is the actual days that I was planning to workout on. The weights that have a white background have been completed, and the ones in black are yet to be completed.
The program calls for 2 squat workouts, 2 bench workouts and 1 deadlift workout per week. It is kind of just however youāre able to get it in. At the beginning I was trying to workout 5 separate days per week focusing on one lift per day, but life has only allowed me to hit the gym ~3days/week for awhile now which still seems to be progressing fine.
Take a look at the spreadsheets and feel free to ask any questions, probably easier than me trying to put the entire thing into words.
7 Likes
Hahaha ty, but no 
I did want to mention make sure you dont make the same mistake I made my last prep and didnt use the Hook grip enough. Other than that I am enjoying watchin as you go through you prep!!!
4 Likes
Squat
135 x 5
225 x 5
315 x 5
365 x 3
405 x 1
455 x 2
455 x 2
455 x 2
455 x 2
455 x 2 ā All of these top sets were hard work. No easy reps here.
225 x 20 ā Ass. Kicked.
DB Single Arm Rows
60lbs x 20
60lbs x 20
60lbs x 20
Good workout before ordering a pizza to have with the wife tonight! Maybe a drink or two as well.
8 Likes
Gee whiz thatāll put hairs on your chest
Good shit
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hilarious!
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Thanks Sleepy I did take a look, but it overwhelmed me a bit, when I get a little more time I might come back.
Some heavy squats today widowmaker with 2 plates AFTER those heavy doubles awesome
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What are your top three assistance exercises to do when peaking?
Edit: meant to say āmeet preparation trainingā
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Iām curious too, because TBH assistance when peaking should be almost nonexistent. Weāre talking maybe a couple of sets of light, low rep supplementals at the very most.
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Not āpeakingā, per se, but in meet preparation training. Iām still looking to bring my lifts up a few pounds before January.
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Iāll tell you a secret: meet prep training is just training. Then you peak.
4 Likes
That is a good analogy to live by. But Iāve been doing 5/3/1 and havenāt lifted above 85% of my max in 4 months. Iāve been hitting PR sets instead, and Iām not sure how well high-rep work transfers to singles without actually practicing singles @90-95% projected 1RM. So Iām cutting out the PR sets and getting openers + 2nd attempts (85% and 92.5% of meet goals, respectively) down pat for a month, and then Iām just peaking for another cycle with no PR sets or singles. Just purchased Jimās book for $10 online, read through it in about an hour. Thatās what it said to do.