yea its coming along slowly. I pushed my board pressing a lot this training cycle.
have been real busy at work as of late so I forgot to post.
did some 2 board presses with assistance stuff and deadlifted pain free for 4 singles at 455. I tapered a little this week just to keep healthy.
more to come
dealoading all week getting ready for the last 3 week push
bench paused 315 for 1 1/2 didnt quite get the second one
bench 5x3 270
wide grip paused 235 for 2 sets of 6
other random stuff
feeling ok. 320 would be nice at the competiton
squats 435x1 465x1 felt real good
more squats 3 min rest 4x2 385
paused squats 2x2 335lbs
rdl, hypers, abs, glutes
took a look back at my technique and realized I have a big problem with my upper back rounding and chest caving while squatting. I will attempt to remedy this for I feel its costing me a few pounds on my squat.
3 board press 3x3 300lbs
lots of shoulder work
french presses and push downs
quick hitter today, people freaking out over an inch of snow…Welcome to Maryland…
looking to pull 520 tomorrow
deads worked up to 525 and didnt feel too bad even with the shitty bar at the gym
deficit pulls 4 singles at 405 and one single at 455
bunch of back work
paused bench 295x2 and 320x1 (5lb gym Pr)
CAT bench 285 for 4 sets of 3
wide grip pauses and dead bench
scap work and skull crushers
320 was smooth and next week I am going to take 325 if I feel it will go. I expect to get around 320 at the meet. Believe it or not this makes me very excited because my bench sucks ass.
squats 440x1 475x1 felt ok had a little chest cave at the bottom
more squats 3 min break 405 for 3 sets of 2
paused squats 2x2 with 350
also a bodyweight update I am 282 as of today and have almost reached my fat goal of 285. I feel awful but strong so it evens out.
my meet goals
501-510 squat
320-330 bench
570-580 dead
this will put me around 1400 and I will feel a bit better about this whole powerlifting thing (I feel its a respectable total). If I hit my numbers I may hold off competition until the Maryland State meet in the late part of the year. I really feel if I put in the work 1500 could be mine by the end of the year. I also plan on dropping back down to 260ish if I hit my 1400. That way I can gain into the competition at the end of the year.
Fat me is not that attractive
close grip 3 board press 275x3, 295x2, 310x2
db overheads, pressdowns, shoulder box, land mines, bent over flys
this felt good, Competition is 20 days away.
deadlifts 505x1 545x1
very happy with this, using the stiff bar still. I hope that this correlates like it did last time when I hit 520 on the stiff bar which was tough then at the meet I hit 551
deficit 405x1 430x1 465x1
back work and ab work
catching up, this is my last heavy week
bench paused 305x2 this felt shitty so I stopped here
more benching and dead bench
not pushing it too much this week if I feel like crap, not too many gains to be made at this point
Squats 445x1 480x1 everything looked and felt as it should
more squatting and paused squats
hip and ab work
Different Strategy this time, last competition I took 495 before the competition, I decided that I would take only 480 in hopes that I will get better carry over at the competition.
I still can’t get over how fast your descent is with 500 pounds on your back. Hopefully at this meet you will have another helpful roided out 50yr old telling you how wrong that is. He was a big help.
lol that he was, I do need to work on keeping my decent a bit slower to keep position but 1 week out from a competition I dont change a thing. Everything this week will be 50-60% just main lifts. Tuesday I will just do some pre-hab stuff and thats all.
benched today up to 225 for 2
did some other stuff.
Today was just ridiculous at the gym. Everyone was in douche form. I am glad this is a light week because I may have lost my shit if I had to do real work.
quick update I did a meet today and totaled 1404. Squatted 501 (21 pound meet pr), benched 308.9 (tied meet pr), And pulled 595 (44 lb meet pr) will have videos soon. Bodyweight was 281-282ish
working on the video link, also feeling like I was hit by a truck
Get that video up! I know you destroyed squat and deadlift. Awesome how quickly you’re pushing that total up.
thanks! the video is on my girls phone so I got to get that from her and download them to youtube.
I have decided that I am going to take off until fall from meets. The goal in mind is 1500. I am confident that I can increase my squat a fair amount and deadlift the same. The kicker is my bench. How I am going to tackle this is just simply do something different. I am looking into different programs to start. I am almost sure I am going to try the sheiko program. I figure with no contest on the horizon I have nothing to lose. I love the Josh Strength method for peaking, however I feel that my mind needs the change for the time being. I am also working on getting some excess fat off. I am guessing I will lose down to 260 or so. Then when I have a contest in mind I will pack on the weight.
Individual lift goals by the end of the year
Squat- 530-550
Bench-330-340
Deadlift- as close to 700 as possible. (may be a stretch but I feel I have figured something out with my deads as of late)
cant wait to start training again. Taking off until friday.