Multiply Lifting and My Inevitable Death

Training Training Logs
401

De Lower

Duffalo bar squat 10x2 + 8 chains

ME Deadlifts vs average bands ( ~120 at the top, had to measure the bands since they appeared to be two different bands at first, used a travel scale )

SSB Good morning from Pins Moderate set of 6, Did 175 x 6, probably should of gone up a bit more

Single Leg RDL 3x12 per leg ( 25 lbs per hand )
Wide stance goblet squats with mini band around knees 3x25
super set with
Hangling leg raise 3x max

Holy hell did these goblet squats light me up.

Deadlifts felt pretty good, worked up to 545, felt a lot easier in my head than it did on video but thems the breaks.

https://www.instagram.com/p/B5d-AD4gxAl/

1 Like
402

DE Upper

Speed bench 45% against double mini, these were crappy and felt terrible

3x6 205 CG against double mini, these were terrible and hurt

3x12 slight incline DB bench 70s

Chest supported row 3x8 70lbs ( tbar elite fts machine basically )
3x10 seated mag grip 150 3x10

Band pull aparts 3x25 super set with 3x20 y raises

1 Like
403

ME Lower reload SSB box squats 3x5 RPE 7.5
315
Wide stance leg press 3x15 405
Leg Extensions 3x15
Walking Lunges 3x10
GHH 3x20
Leg Curls 3sets of everything super set with
Hanging Leg raises 3x max

ME Upper Reload 4x6 floor press RPE 8
225
Incline DB bench 3x8 70s
Band fles 3x30 skipped these
3x20 presssdowns
4x15 rolling extensions super set with
4x40 pull aparts

1 Like
404

DE Lower

8x3 duffalo squats with 8 chains
speed deads rawwwwwww 55% 12x1
Chair Deadlift 3x15 stand each 3rd rep ( 185 ouch )
GHR 4x max reps ( these tore my hamstrings up )

Reverse hyper 3x25 super set with standing band crunch 3x20

DE Upper
6x3 speed bench double mini ( 60ish pounds at the top I found out )
CG bench against double mini 3x3 185
Bent over rows 4x10 155 kept these strict
Lat pull downs 3x12
DB rows I did not do because my left arm was messed up
3x30 straight arm pull downs super set with 3x30 reverse pec dec ( such a good pump, swole is the goal )

1 Like
405

ME Lower

Duffalo reverse mini ( -60 in the hole ) 750x1
Wide stance SSB box squat 3x3 385
Hack Squat 3x10 2 plates each side, probably could of pushed it a bit further
Seated SSB Good morning 3x12 155
Single Leg Leg Extensions 3x15 super set ab wheel rollouts 3x15

https://www.instagram.com/p/B538-8hgY6p/

1 Like
406

ME Upper

2 board to either meet PR or higher
Worked up to 475 for a 20# pr. Shitty rep but happy with it overall as it was ā€œheavyā€
445 before was a cake press. 455 was my previous best 2 board.

https://www.instagram.com/p/B58-FjnAUY9/

Incline red shoulder saver 3x5 175 RPE 8 probably should of gone up a bit for RPE 8.5
DB Floor press 3x15 55 then 65lbs so 6 sets
Rolling tricep extensions 4x12 25s
Press downs 5x12 super set with Reverse Pec Dec 5x20
Press down

1 Like
407

Still here, still working away. Iā€™m 4 weeks out from a meet and not really feeling like posting all of my stuff, Iā€™ll fill my back log in a week or so I guess :slight_smile:

3 Likes
408

Good luck on the meet! Hope you smash some really nice PRs

1 Like
409

Thanks!

410

Hell of a meet man!

411

What are the results?

412

Squat opener 678 or so called for depth
Small jump instead of planned 2nd 694 double pump red lights
Retake 694 squat, good

Bench opener 417 good
Bench 2nd 435 good
Bench 3rd I passed on

Deadlifts Opener good 596 or something
Deadlift 2nd 617 good
Deadlift 3rd 639 fell backwards at lockout.

2 Likes
413

About 3 weeks out from the meet I started to feel really beat up and lifts started to suck.

I stuck to the program but let Brandon Smitley who does my programming know I was beat. He made some minor adjustments to just keep me moving.

3 weeks out looked like opener and reverse band 2-3 attempt they were all high and didnā€™t feel right.
Worked up to bench around 425 and shut it down. Again felt like crap.

2 weeks out work up to a heavy single in briefs. I think I did around 555 and shut it down due to feeling like crap.

Do we see a pattern here?

Reverse band raw bench, 335, felt really good, didnā€™t get a video sadly so maybe Iā€™m lying.
( ~ 25lbs off at bottom )

Week of the meet I did 5x1 squat/deadlift with 2 plates
I did 5x3 bench at 135

Brandon really dropped down the work for this week compared to normal since I was so beat up.

Meet day my stomach felt like exploding ( blaming the mexican the night before, steak and rice should of been fine ). I had 2 uncrustables at 7:30 am during rules briefing, and 0 caffeine.

I started warming up and damn I felt good. Go out for my opener, ready to rock it, cut it high. Knew I cut it high. They called me on it.

My options were to retake it or go to my second attempt. I went a little lower than planned 2nd to be safe.

694 on my secondā€¦ and I double pumped it, what the hell. Decision time, go up again or stay the same? I stayed the same, and got it on my 3rd. phew

Did I mention this meet was moving very fast yet? As soon as the gear was off, bladder released and fluid ingested it was time to start warming up for bench.

Grabbed a t-nation approved Spike Blue Raz and downed half of it - on to warmups. Felt good man. Felt good. Thatā€™s never a good sign :slight_smile:

Put the shirt on, my super jacked arms werenā€™t going in as well as they should ( really not jacked, just finally growing I hope ). Oh well we got it somewhat on. Letā€™s bench. 3 board, 1.5 air board 405 last warmupā€¦ feet slipping on diamond plate as soon as iā€™d try to set.

This caused my erectors to start cramping. Shit. Moved to other warmup bench, took 405 couldnā€™t arch to touch. For the third time I took my shirt off, adjusted sleeves looser, got in and went to rock out on my opener with no idea what was going to happen. I had still not touched yet.

Opener, good. Thought about skipping 2nd and moving to try that as my third. When they called for 2nd I felt rested enough to try again. 435, tied previous meet bench. Slowly.

Now I for sure decided Iā€™d pass my third, not worth it.

On to deadlifts, but first letā€™s smash some sour patch kid watermelons and 2 oatmeal cream pies and the rest of the spike shotgun.

Warmups felt great, but not like the rest of the dayā€™s ā€œGreatā€. Like butter. Just getting to the bar was amazing.

Opener, done and smashed.
Second, done and smashed.
Third, letā€™s hit that skull smash ammonia, pull a PR and bang a few blondes after, get to the bar, start setting up and they tell me to stop. They needed to recheck the weight.

Judge says ā€œtake a breather and grab some tork againā€. I couldnā€™t handle a second dose of tork that close to each other, so I just go back for it.

Bar is moving. Itā€™s at lockout. I start pitching backwards, thereā€™s no hope to save it. I drop, pop and donā€™t lock it. Boom show is over. Itā€™s barely 2pm.

What just happened. 71# meet PR total. Not the planned day, but the day I forced into happening. Overall very excite, much pleased, etc.

All of this is to say YOU are in control at the meet. Take your time, think, pivot, adjust, do what you need to do to stay in the meet and complete the meet.

All my good lifts:
https://www.instagram.com/p/B7wfHCTgDbf/

All my bad lifts:
https://www.instagram.com/p/B76kgVHgNhS/

5 Likes
414

Good write up. To me you did well.

1 Like
415

Thanks bud, pretty decent day Iā€™d say

1 Like
416

Glad you got a good squat in, otherwise youā€™d be coming back here in the forums all pissed :sweat_smile:

Strong lifts man!

1 Like
417

This week is going to start a mini ( I even hate to say this ) GPP phase.

Powerlifting is 3 movements at 3 attempts each, thatā€™s a total of 9 heavy lifts in a 5-10 hour window. Thatā€™s all the GPP you need is to do 3-9 attempts.

That out of the way Iā€™ll be addressing some single joint/limb movements, adductor health/strength, internal rotation issues, and some longer endurance type work ( sled, timed reps, etc ).

Iā€™m not going to be trying to kill myself to ā€œget in shapeā€ itā€™s fucking powerlifting, not muay thai. 2-4 weeks to address some nagging issues then full force into hypertrophy offseason work.

4 Likes
418

I dunno bro seems kinda cardio to me

419

I got some cardio for you, come here, it involves a harness, a prowler and a whip.

2 Likes
420

Westside

1 Like