bench
10/135
5/225
1/275
shirt on 2/315
2/2/335
2/1/335
ohp
2/5/135
external rotations
2/10/20
squat
5/135
5/225
3/315
3/3/405
sunday 10/25
squat
10/135
5/225
3/315
1/415
suit on
3/495
2/585
add wraps
1/630
1/650
lunges
2/10/75’s
close grip bench
3/5/230
db flys
3/8/50’s
tuesday 10/27
deadlift (sumo)
10/135
5/225
5/315
3/405
1/500
suit on straps up
1/565
1/600 fastest I have ever pulled 600
1/615 also very easy
cable rows
2/8/305
shrugs
5/405
5/500
5/585
let pulls 2/8/175
core work
pulls ups
2/4
Bench
10/135
5/225
3/245
2/275
shirt on
3/315 no touch
1/340 almost touch
2/1/350 both touched with start,press,rack commands.
dips
2/10
external rotations
2/8/20
squat (no belt)
5/135
5/225
5/315
3/3/405
Also if anyone is reading my log and has a good bit of shirt experience (single ply) please post something or PM me. I am really trying to bring up my shirted bench and would like to get some feedback from people getting good carry over 70lbs + out of their shirts especially if you are benching in a single ply Katana .
Looking great NATOR! Really nice work.
1st week of 2 week light phase before the meet .
Squat
10/135
5/225
3/315
1/405
suit on
3/515
4/1/600
lunges
2/10/75’s
bench
4/3/245
standing abs
2/10/120
deadlift
5/135
5/225
5/315
3/405
suit on
1/500
4/1/570
cable rows
2/8/300
face pulls
2/15/160
lat pulls
2/8/175
curls
1/12/100
Last geared workout of the cycle . Two more light sessions then PR time.
bench
8/135
5/185
3/225
2/275
shirt on
1/315 no touch
1/325 no touch
2/1/325 touch with full comands
ohp
5/95
5/135
2/3/185
external rotations
2/8/20
squat
5/135
5/225
3/315
3/3/405
1 week out from meet.
Squat
5/135
5/225
5/315
1/405
4/1/455
bench
5/135
5/185
3/225
4/1/275
deadlift
5/225
5/315
3/415
4/1/506
I was gonna do 495 instead of the 505 I had on paper given the workout was 4/1@80% ,but I was harassed by some of my teammates . So I put on 505 plus the 1/2lb record plates to make it 506 proving the point that in fact I am not a pussy. One more workout before the meat then it is PR time.
Last workout before the meet.
Squat
5/135
5/225
3/315
3/2/385
bench
5/135
5/185
3/2/225
deadlift ( sumo)
5/225
3/315
2/405
3/2/455
Hit some big PR’s NATOR!
Meet report , I got food poisoning about three days before the meet and was throwing up and or trying not to crap myself the whole time up to and during the meet. So needless to say I was not in the best shape of my life given the situation and the fact that had not eaten in like 2 days leading in to the meet. Regardles my performance was nothing to write home about, I did snag 2 mini PR’s despie the conditions.
Squat
630 good
660 good
700 good in the 700 squat club ! Took a freaking year or so to get here .
Bench
330 good
360 mis grooved no good
360 good hard at lockout 2lb PR
Deadlift (Sumo )
600 good
630 good
660 no good Tried to break my own state record it just was not there today .Not to mention this is the first meet I tried pulling sumo.
Total 1690 13 pounds off my personal best . I think if I had been well I would have crushed most of these numbers. But I was not, now it is time to heal up and start prepping for the state championships in January. 1825 here I come!
You lifted very well under absolutely miserable conditions, a lot to be proud of! And the 700 pound squat is awesome!
First day back in the gym after the meet. Will be using a Sheiko style template for the next 8-10 weeks. All work will be raw with the exception of a belt and wrist wraps during this time . Goal for this block of training are to once again keep increasing the bench , perfect my form on all 3 lifts , and improve over all conditioning .
Bench (CG)
10/135
2/4/195
6/225
5/3/240
squat
5/135
5/225
5/335
5/5/385
Bench
6/135
6/195
4/6/210
good morning
2/5/185
flys
3/8/40’s
tuesday 11/24
deadlift
5/135
5/225
5/315
5/380
4/445
5/3/475
db bench
8/70’s
4/6/100’s
dips
5/5
rack pull at the knee
5/315
5/405
2/4/455
4/3/505
chest supported row
3/10/2plates
db lunges
12/75’s
side lunge
8/75
11/26 thursday turkey day workout
bench
10/135
5/195
2/4/210
2/3/225
2/2/240
3/225
4/210
6/195
8/175
12/155
squat
5/135
5/225
4/335
3/415
4/3/420
lateral raises
4/10/30
sunday 11/29/09
squat
8/135
5/225
5/315
2/4/395
5/2/450
bench
5/135
4/195
2/3/225
6/2/255
squat
5/225
3/315
3/365
4/3/405
pushups with medium band
3/10
delt raise
3/10/25
tuesday 12/1/09
deadlift to knees
5/135
5/225
5/315
4/415
4/4/445
cg bench
10/135
2/5/195
4/5/225
deadlift
5/315
4/405
3/445
5/3/475
lunges
2/10/75
flys
3/10/40
delt raise
2/15/25
ytwl
2/5/10
chest supported rows
3/10/100
12/3/09 thursday
squat
8/135
5/225
4/335
3/395
6/3/420
bench med grip
8/135
5/155
5/196
8/225
2/3/245
2/2/255
4/245
5/225
8/205
squat
5/185
3/275
3/275
2/4/425
flys
3/10/40
delt raise
2/10/30
good mornings
3/5/185
sunday 12/6/09
squat
5/135
5/225
5/315
2/3/395
3/425
4/3/455
bench
10/135
5/175
5/210
6/225
5/3/255
good mornings
3/5/225
push ups
4/10/30lb chains
flys
3/10/60