Day55 (November 5 2016)
Loaded carries and conditioning
I decided to add a loaded carry day in my training to improve basic strength as well as conditioning. I almost puked after the second circuit, it was very fun!
Circuit 1: E3.5MOM 5 rounds
- 25 meters (82 feet) Barbell walk (barbell on my back). I use a 275 lb (124.7 kg) + 2 x 35 lb (15.9 kg) kettlebells hanging from elastic bands to add a stability component to the movement.
- 25 meters (82 feet) 100 lb (45.4 kg) plate carry.
- 50 meters (164 feet) moderate run
The 100 lb plate carry was quite easy and the barbell walk was a bit challenging but I will increase the weight next time.
Circuit 2: E3.5MOM 4 rounds
- 25 meters (82 feet) farmer’s walk with 2 x 185 lb (83.9 kg) barbells. I used the hook grip on that one.
- 25 meters (82 feet) prowler push with 180 lb (81.6 kg)
- 7 pullups
Initially I wanted to do 5 rounds of those but the farmer’s walk were getting dangerous and I felt like I was gonna puke so I stopped at 4 rounds and I kept going with the rest of the workout.
Circuit 3: E3.5MOM 4 rounds
- 50 meters (164 feet) farmer’s walk with 2 x 95 lb (43.1 kg) barbells.
- 50 meters (164 feet) prowler push with 45 lb (20.4 kg)
- 7 chinups
At that point I was really tired and I wasn’t moving as fast as I wanted given the ligther weights.
Training footage:
Peace!
Taper Week Day1 - Deadlifts
Today was the day 1 of my taper week for the upcoming Quebec’s Provincial Championship. My lifts have been shitty for the past two weeks or so and today was no exception. I ramped up to a very difficult 535 lb (242.7 kg) which is supposed to be easy. Then I did another single at that weight because I wasn’t satisfied with the first one. The second single was a bit better then the prior, but I left the gym upset with my performance.
Deadlift ramp-up;
- 135 lb (61.2 kg)
- 225 lb (102.1 kg)
- 315 lb (142.9 kg)
- 405 lb (183.7 kg)
- 455 lb (206.4 kg)
- 495 lb (224.5 kg)
- 535 lb (242.7 kg)
- 535 lb (242.7 kg)
Video footage:
Peace
Taper Week Day2 - Bench (November 8 2016)
Today was day2 of my taper week. I worked up to my opener weight (275 lb/124.7 kg) for a couple of singles. The bar wasn’t flying up, but it felt comfortable.
Taper Week Day3 - Squat (November 10 2016)
Today was squats. It went much better than my deadlifts (3 days ago). I worked up to a decent weight of 445 lb (201.8 kg). The bar was so soft it was bouncing on my back. It pissed me of so I changed it for a stiffer bar with a bigger diameter and I did another single with 445 lb (201.8 kg). It felt better. Then my left quad started cramping. I still don’t know why. Maybe it is linked to why my performance are so bad these days. Anyway I was done for the day so I went home.
Peace
Quebec’s Provincial Championship
This weekend I participated in the provincial championship. After 2 weeks of shitty training sessions, it didn’t went so bad. I did 8/9 missing my first squat on the “Start” command.
Bodyweight: 86.6 kg (190.9 lb)
Squats:
- Attempt1: 190 kg (418.9 lb)
- Attempt2: 195 kg (429.9 lb)
- Attempt3: 210 kg (463 lb)
The rack height was to high, it made it hard to walk out and setup before the lift. I had to shrug up the bar to unrack it. On the Second attempt the bar rolled up my back and on the third I wasn’t feeling tight, I think my belt was too loose.
Bench:
- Attempt1: 125 kg (275.6 lb)
- Attempt2: 135 kg (297.6 lb)
- Attempt3: 137.5 kg (303.1 lb)
My bench felt weak. I don’t have any excuses, it just felt really hard.
Deadlift:
- Attempt1: 227.5 kg (501.6 lb)
- Attempt2: 250 kg (551.2 lb)
- Attempt3: 260 kg (573.2 lb)
I did a big jump between the 2nd and the 3rd attempt. On my second attempt the bar felt really heavy so I did 260 kg on the third. I think the big jump made it feel heavy because on my third attempt the bar didn’t feel heavier than on my second at all. I should have tried 270 kg on my third.
Total: 607.5 kg (1339.3 lb)
Wilks: 395.79 (that’s a 5 point increase from 3 weeks ago so I’ll take it as a win)
Meet footage:
Peace.
1 Like
Day56 (November 14 2016)
Speed Squats
Today was a squat session that emphasised on speed development in the squat.
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E2MOM 10 rounds of 3 reps Low bar Squat around 50% (235 lb/106.6 kg).
These felt fast and easy. Next week I’ll increase the weight and try to keep the same speed.
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E3MOM 7 rounds of 3 reps Box Squat with 315 lb (142.9 kg).
Those were challenging. I think I put the box right at my sticking point. It was really hard to initiate movement from the box. I think those are going to be rewarding.
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E3MOM 5 rounds of 5 Front Squat with 245 lb (111.1 kg)
I should have put more weight on the bar for that one. At least for the first few sets. I can see how it is going to build my core though. I going to keep doing those.
Training footage:
Peace
1 Like
Day57 (November 15 2016)
Heavy Squats
The goal today was to hit some heavy triples. I shot for 435 lb (197.3 kg) for a little PR but I only got 2 reps. I couldn’t feel my core really tight, I suspect that I didn’t put belt tight enough. I did the following:
- 2 reps + 1 missed with 435 lb (197.3 kg)
- 3 reps with 405 lb (183.7 kg)
- 3 reps with 405 lb (183.7 kg)
- 3 reps with 385 lb (174.6 kg)
That last triple was to light. I felt like I had one or two more reps in me and I should’ve hit those extra reps. I didn’t have the reflex to push myself and that’s not a good thing.
Then I put the knee wraps on and I did the following:
- 2 reps with 405 lb (183.7 kg)
- 1 rep with 425 lb (192.8 kg)
- 1 rep with 445 lb (201.8 kg)
- 1 rep with 455 lb (206.4 kg)
- fail with 475 lb (215.5 kg)
I still don’t feel like I’m that much stronger with the wraps on. I think I don’t use them properly. I’m gonna have to figure that out because I think it can be a really good overloading tool.
Then I did some leg press to put some blood in the muscle.
- E2MOM 8 sets of 6 reps with 6 plates each side on the leg press.
I enjoyed these. They got me pushing hard and I was walking funny when I got out of the gym.
Training Footage:
Peace
Day58 (November 16 2016)
Speed Bench
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Bench E2MOM 10 sets of 3 reps with 165 lb (74.8 kg)
As to be expected, these felt really light and I think the bar moved pretty fast. I’m working on my back tightness though. I don’t know if it’s because of the light weight, but I didn’t feel 100% stable on the bench.
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Seated Military Press E3MOM 7 sets of 3 reps with 135 lb (61.2 kg)
That was my first time doing this movement. It was hard, my overhead sucks. I found out that squeezing my but on the bench helps a lot.
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E4MOM 5 rounds:
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5 Weighted pullups with a 45 lb (20.4 kg) plate
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5 Dumbbell press with 60 lb (27.2 kg) dumbbells
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15 declined sit-ups
This one was tough. I had to break my pullup sets from the 3rd round and I only did 4 reps of dumbbell press on both the last rounds. I’ll make sure to do it again in a few weeks to see if there is any progress.
Training footage:
Peace
Day59 (November 17 2016)
Heavy Bench
For the first time in a while, my heavy bench session went according to the plan!
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Bench
I worked up to 4 triples with 275 lb (124.7 kg). They felt good. I found out that a wider feet stance keeps me more stable. Also, I changed the way I set my arch on the bench. Now I start with my feet on the bench, arch my back, then put one foot at a time on the floor. I feel that it helps me get in a much better position. I also narrowed my grip on the bar and it gives me (I think) much more power off the chest.
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Slingshot bench
I did 3 really hard doubles at 315 lb (142.9 kg) which is currently my all time max on the bench.
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Barbell row + barbell hold. I did 5 supersets of 5 barbell row and 20 sec barbell hold with a 225 lb (102.1 kg) bar. This weight is getting easier to handle!
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Weighted dips
I did a few sets of 6 reps with 45 lb (20.4 kg) strapped to my hips. Then I did one set of 3 reps with that 90 lb (40.8 kg) ball sack. After that my triceps were toasted.
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Lateral raise
I did 4 sets of 15 reps with 20 lb (9.1 kg) dumbbells.
Training Footage:
https://www.youtube.com/watch?v=PDsLHt6L64I
Peace
Day60 (November 19 2016)
Speed Deadlift
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Sumo Deadlift E2MOM 10 sets of 3 reps with 315 lb (142.9 kg)
These went really well. I narrowed my stance to see if I can get more balance at the end of my lifts in the future. I also changed the way I attack the bar. I used to pull my butt down and then pull on the bar as I shoot my butt up. Now I keep my butt high while I take a huge breath and I shoot my butt down while I pull on the bar. At that weight it felt like the lift was much easier off the floor. I can’t wait to try this tomorrow with heavy weights.
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Barbell Fucks (Hip thruster) E2MOM 7 sets of 3 reps with 495 lb (224.5 kg)
These felt much harder than the previous time, but I did feel my glutes working better than last time. I changed the way I set up for this lift a little bit. Now, a smaller portion of my back touches the bench, creating a bigger lever from my hip to the bench. Also I pull my feet closer to me than previously.
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Paused Deadlift E3MOM 5 sets of 4 reps with 315 lb (142.9 kg)
These felt kinda easy. Next time I’ll try to pause at mid shin instead of knee level. Maybe it’s gonna make the lift harder, otherwise I’ll just increase the load.
Training footage:
Peace
Day61 (November 19 2016)
Heavy Deadlift
Today my training session didn’t went according to the plan. First of, on my very first heavy triple I felt something scary around my neck (close to were I’ve been injured in the passed) so I only did 2 reps. Then on my second triple with 495 lb I felt something funny in my left hamstring close to the glute, so I stopped there. I didn’t do 4 triples like it was planned and I didn’t do the box deadlift I wanted to do. Anyway, I’m just glad I didn’t injure myself in the end.
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Sumo deadlift
I ramped up to a double with 535 lb (242.7 kg) and then I did 2 triples with 495 lb (224.5 kg). Like I mentionned yesterday, I closed my stance a bit and I now attack the bar in a different way, and up to 455 lb I felt like the bar was flying up. It’s like the bar weights nothing for the first inch or two. With 495 and 535 I had a little surprise though. My bar speed decreased drastically, but I think it’s because of a combination of heavier weight and technique. I still need to master that knew technique.
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Close grip cable row
I did a few sets of 10 reps with various weights.
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Trap bar shrugs
I did a few sets of 15 with 245 lb (111.1 kg)
Training Footage:
Peace
A little chip in the gameplan
Last Saturday I felt a little pull in my left hamstring while deadlifting. Turns it’s a bit worse than I though at the moment. On Sunday I had trouble sitting on the shitter… I should be good to resume my squat and deadlift training next week.
Day62 (November 21 2016)
Today was supposed to be my speed squat session, but my left hamstring (and groin) hurts a lot. So I did a lot of foam rolling and streching. After about 30 min I could squat 135 lb (61.2 kg) with low pain. Then I did a little push/pull workout.
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Overhead press:
I ramped up to a single at 155 lb (70.3 kg), then I did a few sets of 3 with 135 lb (61.2 kg)
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Rear necked press:
I did a couple of sets of 10 reps with 95 lb (43.1 kg). I can really feel my shoulder while working from a rear necked position. Better than with regular overhead press.
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Pendlay Barbell Rowing:
I did a couple of sets of 10 reps with 135 lb (61.2 kg)
Peace
Day63 (November 22 2016)
Today was supposed to be my heavy squats and even though my leg feels better I’d rather play it safe. So I warmed up and I did a lot of foam rolling and I started ramping up in weight as I felt better. I ended up squating 415 lb (188.2 kg) for a single with no belt. I didn’t feel pain at all so I’d say it’s a win even if that rep was really tough. Then I went home
Peace
Day64 (November 23 2016)
Speed Bench
Today was great, I felt good and my training session went well.
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Bench press E1.5MOM 10 sets of 3 reps with 185 lb (83.9 kg)
These went really well. Those 10 sets gave me the chance to practice my setup on the bench. I felt much more stable than usual.
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Seated military press E2MOM 7 sets of 3 reps with 135 lb (61.2 kg)
These felt easier than last week. I think that my triceps are doing all the work though. I don’t really feel my shoulders on that movement.
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E4MOM 5 rounds:
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5 weighted pullups (45 lb (20.4 kg) to 25 lb (11.3 kg))
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5 Shoulder press with 55 lb (24.9 kg)
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10 hanging leg crunches
The pullups were hard. I started with a 45 lb (20.4 kg) then for the last two sets I had to go down to 25 lb (11.3 kg). Also, I would have used the 60 lb dumbbells for the shoulder press but they were taken and I know I wouldn’t have finished this circuit with 65 lb dumbbells.
Peace
Day65 (November 24 2016)
Heavy Bench
Today went kinda good.
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Bench Press:
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2 reps with 295 lb (133.8 kg)
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1 + fail reps with 295 lb (133.8 kg)
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2 reps with 285 lb (129.3 kg)
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2 reps with 285 lb (129.3 kg)
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2 reps with 285 lb (129.3 kg)
The goal was to hit 295 lb for at least one double. That was reached but I honestly expected more than one double. After that, 285 lb felt kinda good.
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Slingshot (red) bench press
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2 reps with 315 lb (142.9 kg)
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1 rep with 335 lb (147.4 kg)
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1 rep with 355 lb (161 kg) (my spotter actually gave me a bit of help on that one)
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1 rep with 335 lb (147.4 kg)
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1 rep with 345 lb (156.5 kg)
This slingshot session was nice. I think I’m getting the hang of it. This is definitely gonna help with my lockouts.
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Shoulder press
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12 reps with 55 lb (24.9 kg)
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8 reps (I think) with 65 lb (29.5 kg)
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7 reps + 3 assisted reps with 60 lb (27.2 kg)
These were nice. I felt a nice pump in my shoulders after the last set. I reduced a little bit my range of motion. Instead of going all the way down I stopped the descent a little bit passed parallel. I think it helped me put some blood in the shoulders.
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Pull ups
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15 reps
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15 reps
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9 reps
Just like the shoulder press, I reduced the range of motion a little bit. Instead of locking out my arms at the bottom of the movement I kept a little bend in my elbows. I think it allowed me to have a better pump in the targeted muscle.
Peace
Day66 (November 25 2016)
Today my training session was still affected by my left hamstring/glute condition. I was supposed to do a speed deadlift training and a bunch of accessories. Instead I did a lot of foam rolling. When I started to feel better I pulled my way up to 315 lb (142.9 kg) on the sumo deadlift. I pulled slowly, gradually increasing speed, staying on the safe side, not to injure myself once again. I did a couple sets with 315 lb then I went home.
Peace.
Day67 (November 26 2016)
Today the leg felt a little bit better, so I decided to push it.
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Sumo deadlift
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1 reps + 1 missed with 545 lb (247.2 kg)
I actually did that second rep 10 seconds after I missed it, taking the time to reset my setup. This missed rep made me realised that with my new stance, my weak spot is about an inch over knee level at lockout. I’ll try to find assistance exercises to patch that up.
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5 sets of 5 reps with 405 lb (183.7 kg) without a belt
That last set of 5 reps was really hard. I think I picked the right load for this.
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Good mornings
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5 sets of 10 reps with 135 lb (61.2 kg)
That was the first time I performed that movement, hence the light weight. I like it. It really works the hamstring for me.
Peace
Day68 (November 28 2016)
Squats
- Low bar squat
I started with a few heavy singles:
- 1 reps 425 lb (192.8 kg)
- 1 reps 425 lb (192.8 kg)
- 1 reps 405 lb (183.7 kg)
- 1 reps 405 lb (183.7 kg)
- 1 reps 405 lb (183.7 kg)
- 1 reps 405 lb (183.7 kg)
These felt much heavier than expected. I actually wanted to go around 450 lb (204.1 kg) but 425 lb was a real grinder.
Then I did the following AMRAPs (with one rep left in the tank) all with a belt.
- AMRAP-1 with 375 lb (170.1 kg): I got 6 (or 7 I’m not sure) reps.
- AMRAP-1 with 345 lb (156.5 kg): I got 10 reps.
- AMRAP-1 with 325 lb (147.4 kg): I got 11 reps.
I think I could have push my luck a little further on that last AMRAP. Funny thing is that the 11th rep was a smoke show compared to the others. I wasn’t sure I was gonna get it so I braced myself harder and I gave everything I had to get it and it actually felt easier than the other reps.
Then I did some front squats with not belt:
- 5 reps with 225 lb (102.1 kg)
- 5 reps with 225 lb (102.1 kg)
- 5 reps with 235 lb (106.6 kg)
- 5 reps with 235 lb (106.6 kg)
- 10 reps with 235 lb (106.6 kg)
On the second set I realised that 225 lb was a tiny bit to light so I jumped to 235 and it made the difference. These fronts squats really got me working my core. On the last set I decided to do a AMRAP since it appears to be today’s theme and I got 10 reps. At the end of this AMRAP, the limiting factor was definitely my core strength.
That was one hell of a squat session. I loved it, even though I felt like I was gonna puke after the third AMRAP (yeah the front squats were a bit unpleasant after that…).
Peace
Day69 (hm-hm) (November 29 2016)
Bench
Today I started following a bench training made by a friend of mine. My bench sucks, his doesn’t so it make sense to me. So far I think it’s gonna be fun!
Bench:
- 5 reps with 255 lb (115.7 kg)
- 4 + 1 reps with 255 lb (115.7 kg) (I did 4 reps, racked the weight, waited a few seconds and did the 5th rep)
- 5 reps with 245 lb (111.1 kg)
- 4 + 1 reps with 245 lb (111.1 kg)
- 5 reps with 235 lb (106.6 kg)
- AMRAP - 1 with 185 lb (83.9 kg), I got 12 reps.
I didn’t expect to drop the weight nor split my sets, but now that I think of it, 255 lb is the heaviest I’ve ever benched for 5 reps. So it might not be so bad. Also, I did my first sets with my hands much too close on the bar for no good reasons. This might have affected my performance.
Superset1:
- 9 dumbbell press (60 lb dumbbell) + 11 pullups
- 10 dumbbell press (55 lb dumbbell) + 10 pullups
- 8 dumbbell press (55 lb dumbbell) + 8 pullups
I hate dumbbell presses, that’s all I have to say. Pullups were fine.
Superset2:
- 12 scull crusher (70 lb bar) + 8 barbell row (205 lb bar)
- 12 scull crusher (70 lb bar) + 8 barbell row (205 lb bar)
- 12 scull crusher (70 lb bar) + 8 barbell row (205 lb bar)
Working these sets I found out that a rather narrow grip on the bar works best for me on the barbell rows.
After all these accessories I had a really good pump. I almost felt like a bodybuilder, that was awkward. Anyway.
Peace
