Day90 (December 26 2016)
Squat
Today I trained in a commercial gym near my parent’s house. The bars there didn’t have knurling and were slippery as hell so I had to squat high bar.
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High bar squat. I worked up to 5 singles with 405 lb (183.7 kg).
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Front squat. I did 5 sets of 5 reps with 275 lb (124.7 kg)
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Leg press.
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10 reps with 3 45 lb plates each sides.
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10 reps with 4 45 lb plates each sides.
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10 reps with 5 45 lb plates each sides.
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10 reps with 6 45 lb plates each sides.
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10 reps with 7 45 lb plates each sides.
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Then I did a few burnout sets on the leg extension.
Today my hip was hurting af.
Peace.
Day91 (December 27 2016)
Bench
Today I went to see a chiropractor about my hip and elbow/shoulder pain. It was a smart decision. I went to the gym afterwards and it was my first pain free training in a while.
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Bench press
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I worked up to a single with 315 lb (142.9 kg)
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13 reps with 225 lb (102.1 kg)
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10 reps with 225 lb (102.1 kg)
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5 reps with 225 lb (102.1 kg)
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Superset
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12 reps military press with 60 lb (27.2 kg) dumbbells + 12 pull ups
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9 reps military press with 60 lb (27.2 kg) dumbbells + 12 pull ups
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11 reps military press with 55 lb (24.9 kg) dumbbells + 12 pull ups
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Superset
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8 reps single arm assisted row with 115 lb (52.2 kg) + 12 skull crushers with a 90 lb (40.8 kg) bar.
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8 reps single arm assisted row with 115 lb (52.2 kg) + 12 skull crushers with a 90 lb (40.8 kg) bar.
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8 reps single arm assisted row with 115 lb (52.2 kg) + 12 skull crushers with a 90 lb (40.8 kg) bar.
Then I did some pectoral stretch under load. It felt good.
Peace.
Day92 (December 28 2016)
Deadlift
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Conventional Deadlift. I worked up to 3 singles with 455 lb (206.4 kg)
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Stiff leg deadlift. I did 3 sets of 12 reps with 275 lb (124.7 kg).
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Trap bar shrugs. I did 3 sets of 15 reps with 265 lb (120.2 kg).
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Glute Ham Raise. I did 3 sets of 10 reps
Peace.
Day93 (December 30 2016)
Bench Overload
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Slingshot bench. I worked up to a double with 355 lb (161 kg)
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Inclined bench
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12 reps with 175 lb (79.4 kg)
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12 reps with 175 lb (79.4 kg)
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11 reps with 175 lb (79.4 kg)
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16 reps with 135 lb (61.2 kg)
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I did 3 rounds of the following Superset
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20 reps reverse dumbbell fly with 10 lb (4.5 kg) dumbbells
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15 reps upright row with a 60 lb (27.2 kg) bar.
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I did 3 rounds of the following Superset
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15 reps lateral raise with 20 lb (9.1 kg)
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15 reps front raise with 20 lb (9.1 kg)
Peace
Day94 (December 31 2016)
Deadlift
I started ramping up my deadlifts with a pair of fat grip to improve my grip strength.
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Fat Grip Deadlift:
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10 reps with 135 lb (61.2 kg)
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7 reps with 185 lb (83.9 kg)
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3 reps with 205 lb (93 kg)
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1 rep with 225 lb (102.1 kg)
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Regular Grip Deadlift
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5 reps with 225 lb (102.1 kg)
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5 reps with 275 lb (124.7 kg)
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5 reps with
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Strapped Grip Deadlift
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5 reps with 315 lb (142.9 kg)
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2 reps with 405 lb (183.7 kg)
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1 reps with 405 lb (183.7 kg)
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1 rep with 455 lb (206.4 kg)
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1 rep with 495 lb (224.5 kg)
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1 rep with 525 lb (238.1 kg)
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3 reps with 405 lb (183.7 g)
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3 reps with 405 lb (183.7 g)
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3 reps with 405 lb (183.7 g)
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Glute Ham Raise
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12 reps
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12 reps
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10 reps
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Overhead press
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10 reps with 95 lb (43.1 kg)
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5 reps with 115 lb (52.2 kg)
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3 reps with 135 lb (61.2 kg)
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1 rep with 155 lb (70.3 kg)
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Push press
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1 rep with 175 lb (79.4 kg)
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1 rep with 195 lb (88.5 kg)
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1 rep with 205 lb (93 kg)
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Back to Overhead press
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9 reps with 135 lb (61.2 kg)
Peace.
Canadian Central Powerlifting Meet
After a few training of shitty squats and not so bad bench I had to compete in an important meet. Despite the lack of preparation I had a really good time at the meet. I arrived two days early at the hotel so I could cheer for my 74 kg friend. Then I relaxed a bit at the hotel.
On meet day I didn’t feel in a good shape and I was afraid to miss my squat opener (based on how awful my squat training had been in the past two weeks).
I ended up with the following numbers:
Weight in: 86.9 kg (191.58 lb)
Squat1: 192.5 kg (424.4 lb)
Squat2: 207.5 kg (457.5 lb)
Squat3: 212.5 kg (468.5 lb) MISSED (2.5 kg meet PR attempt)
Bench1: 130 kg (286.6 lb)
Bench2: 140 kg (308.6 lb) (2.5 kg meet PR)
Bench3: 147.5 kg (325.2 lb) MISSED (10 lb all time PR attempt)
Before the deadlifts, I talked with the president of Quebec’s federation and he stayed with me for all my warmups. He coached me and we actually changed everything about my conventional deadlift form. It paid off. The weights felt lighter than they ever did. Before every attempt he primed me up with the right words and a couple slaps on the back. I never felt this much fired up. This was an incredible experience.
Deadlift1 : 225 kg (496 lb)
Deadlift2 : 245 kg (540.1 lb) (15 lb conventional all time PR)
Deadlift3 : 257.5 kg (567.7 lb) MISSED (I did pull the bar to the knees though)
Total: 592.5 kg (1306.2 lb)
Wilks: 385.303
Peace
Day95 (January 10 2017)
Squat and Bench
Following the advice of a well known lifter in my province I decided to start squatting with a wider stance to diminish my way-to-long range of motion. I’m gonna be doing a lot of touch and go squats to avoid squatting too deep.
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Touch and go Squat:
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3 reps with 375 lb (170.1 kg)
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E4MOM 5 reps with 335 lb (152 kg)
This was surprisingly hard. I found out that I had more power when travelling the knees forward instead of outward.
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Front Squat E3MOM
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275 lb (124.7 kg)
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255 lb (115.7 kg)
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255 lb (115.7 kg)
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255 lb (115.7 kg)
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255 lb (115.7 kg)
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Bench
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3 reps with 255 lb (115.7 kg)
E4MOM (The following sets are double contraction reps to strengthen the first portion of the lift)
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5 reps with 225 lb (102.1 kg)
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5 reps with 195 lb (88.5 kg)
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5 reps with 205 lb (93 kg)
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4 reps with 185 lb (83.9 kg)
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5 reps with 175 lb (79.4 kg)
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Superset E3MOM
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20 reps barbell row with 135 lb (61.2 kg) + 15 hanging leg raises
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20 reps barbell row with 135 lb (61.2 kg) + 10 hanging leg raises + 5 knees up
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15 + 5 barbell row with 135 lb (61.2 kg) + 10 hanging leg raises
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20 reps barbell row with 135 lb (61.2 kg) + 10 knees up
Peace.