Squats:
They went well I suppose but I missed that third one. The miss was all on me, I didn’t drive my knees out when I needed to, you can even see when I started and the lift started moving but then for some reason I let it go. Weird but oh well. No NR on the squat.
Bench:
This was what I really wanted and it went super well. It was clear after my 3rd attempt that I had more in me but with the issues I’ve had with my RC recently I opted not to push it as I didn’t need to hurt myself to add a few more pounds to my new NR. Especially since I had already beat the old NR by 75 lbs.
Deadlift:
I set the NR for total on my opener (actually if I had opened at 275 I would have set the NR for total it was so low) and then on my second lift I set a new NR for deadlift and total. I didn’t think I had much more in me so again I opted to take the record, the meet deadlift PR (previous was 578) and walk away uninjured. I think it was the right choice.
Overall I’m super happy with how the day went. In November there’s another meet that I’m going to use to chase the classic raw NR’s in masters so that should be fun.
Sept 19/17
Wt: 266
Coan DL
135 x 5,5
225 x 3
275 x 1
315 x 1
365 x 1
That was when the CLBP set in and I basically spent half an hour on the floor trying to figure out how to make it go away so the workout ended. Gotta fix this issue, I don’t mind a bit of it after a hard set but this has suddenly leapt to absurd levels.
Bench (pinkies on rings)
Bar x lots
95 x 12
135 x 10
185 x 5
225 x 5
275 x 5,5,5,5,5
Band Face Pulls
25,20,20
Supersetted with Plate Raise
45 x 12,12,8
I’ve been trying to do some rep work instead of speed work to give the joints a break and maybe help with the raw lifting. Apparently I need heavier weight.
Low box, Low bar, Medium Stance
bar x lots
135 x 8
225 x 5
315 x 3
365 x 5
405 x 3,3
365 x 3
Rockers
20,15,15
Again with the CLBP, not quite as bad today but it still stopped my accessory work after the main lift and that’s not going to work, I need the volume.
1 Board Press, Pinkies on rings, Paused
bar x a lot
95 x 10
135 x 8
155 x 8
185 x 5
205 x 5
225 x 3
245 x 3
275 x 3
295 x 1
315 x 1
335 x 1
355 x 1
365 x M
Bent Over Rowing
275 x 8,8,6
Seated D-Bell Press
45 x 15,15,12
Plus some hip flexor stretching and some misc captains chair leg raises in there to help with the clbp both of which did.
I really should have had the 365 I just think I was tired from all the work up but that’s okay. I need that 400lbs raw bench. . . well I’d love 200kg raw bench. Gotta keep working it.
Rack Pulls (1st pin) Beltless
bar x lots
135 x 5
225 x 5
275 x 5
315 x 5
365 x 3
405 x 1
455 x 1
495 x 1
545 x 1
565 x 1
Pull Throughs
150 x 15
200 x 12,12
Leg Raise
10,10,10,10
I was focusing hard or really pushing my glutes through and firing them in the rack pull rather than arching my back to finish and it felt really good, also much fewer issues with CLBP with the glutes firing hard which was good.
I also was doing leg raises misc in between sets to help with the CLBP and it definitely helped keep it under control.
The pull throughs got it going a bit but again with a real focus on keeping my neck stacked and firing the glutes it was much better.
Hopefully soon I can up the volume on my squat days, I need it.
Squats
Bar x lots
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
Add Belt
405 x 3,3,3
Deadlifts against micro mini?
315 x 5,4,5
Back was seizing up so there was a lot of talking but I’m done letting my workouts stop because of it. If it means a 1 hour workout turns into a 3 hour workout then I guess that’ll be what happens.
2 Board Press, pinkies on the rings
bar x lots
95 x 15
135 x 8
185 x 8
205 x 5
225 x 5
245 x 5
275 x 3
295 x 3
315 x 1
335 x 1
365 x 1
385 x M
Bent Over Rowing
275 x 8,8,8
Seated D-Bell Press
45 x 20,18,15
Got a pretty solid twinge out of my R pec when the 385 started coming down so I just let it drop, I had safety catches so I was good. Didn’t feel like risking anything you know. . . at my age. . .
Rack pulls (pin #2 which is just under my knee caps) Double overhand
135 x 5
225 x 5
315 x 5
365 x 5
405 x 2
added straps
455 x 3
495 x 3
545 x 1
585 x 1
635 x 1
Front Squats
135 x 5
225 x 5,5
275 x 3
I was doing a lot of rolling against the wall and on the ground with a spiky foam roller as well as some hanging abs and hip flexor stretching in there. The release for the lower back really seemed to help a lot so I’m going to keep on that one every time I’m at the gym, probably at home a bit too though all I have is a regular roller.
I also literally could not tell you the last time I did front squats. . . like a decade ago? It was a BB grip as I barely have the mobility to brush my teeth let alone rack a front squat properly.
Bench
bar x lots
95 x 15
135 x 12
185 x 5
225 x 5
275 x 3
So at this point I felt my right pec start to come apart as the bar came down on the 4th rep so I dropped it right away. Hopefully I’ve limited the damage and can still compete on Nov 12th but I guess we will see how the next two weeks go. I’d love to set all sorts of bench PR’s and NR’s a the meet but that might not be the case. Stay tuned and let’s find out.
Plate Raise
45 x 15,15,15
SS with
Face Pulls
90 x 12,12,12
Oct 23/17 MEB
WT: 270
Bench
Bar x lots
95 x 5
135 x 8
185 x 5
225 x 5
2 Board press with training shirt
275 x 3
315 x 1
335 x 1
365 x 1
385 x 1
Bent over rowing
275 x 8,8,8
Seated d-bell press
45 x 20,15,15
Pec felt good, lets hope it continues to hold to the 12th for the comp. after the comp I really need to fix my APT and bring my squat and DL up by at least 100lbs each.
SSB good mornings
55 x lots
105 x 10
145 x 5
195 x 5
235 x 3
285 x 3
325 x 3
375 x 1
415 x 1
465 x 1
485 x 1
Schedule is all off today so I had to work out in the afternoon and blast through so that’s all I had time for. Plus it takes half an hour to warm my knees up to squat so…
Bench
bar x lots
135 x 10
185 x 5
225 x 5
add shirt
275 x 5
295 x 5,5,5,
Face Pulls
90 x 15,12,12
SS with
Plate Raise
45 x 15,15,15
Another evening workout since I spent today working on a bag I’m making. The right pec is a bit sore after and now (morning after) just a bit sore but nothing too bad so I’m hoping that it’ll work well enough for the 12th. The 225 shirtless didn’t cause any discomfort so I’m hoping adding another hundred pounds will be fine. . . why not right?
