Thursday, Week 17 Day 3
Seated Dumbbell Press
40lbsx10
75lbsx10x2 sets
75lbsx6-3-1
Incline Dumbbell Curls
30lbsx12x3 sets
Reverse EZ Bar Curls
70lbsx10x3 sets
Reverse Pec Deck
x10x3 sets
Standing/Seated Calves
Saturday, Week 17 Day 4
Bench Press [Comp. +44 Katana]
75/165x5
90/198x4
105/231x3
…shirt on…
140/309x3 2 board
160/353x3 2 board
170/375x2 2 board
190/419x2 2board
195/430x2x2 sets 2 board Rep PR
Purple Band Pushdowns
x20/20/20
Seated Cable Rows [V handle, varing]
120lbsx12
140lbsx12x2 sets
120lbsx12
Reverse Pec Deck
12x4 sets
Standing Cable Rows [Freemotion]
x12x3 sets
Looking good. Can’t wait to see what you are able to do at the Nationals.
WTF is going on with those wraps?? They must be SOOO stretchy. Doesn’t even look like you’re trying.
Do yu not pre-roll them either?
Monday, Week 18 Day 1
Squats [Comp. + 42 Custom Centurion NXG super+]
75/165x5
125/276x4
155/342x3
…add suit/belt…
185/408x3
…add wraps…
210/463x3
230/507x2
…straps up…
245/540x2
260/573x2
275/606x1
285/628x1
Bench Press [Comp.]
75.165x5
90/198x4
105/231x3
110/242x3
117.5/259x3
125/276x2x2 sets
Seated One Arm Dumbbell Rows [handle]
60lbsx8
80lbsx8x2 sets
60lbsx8
Dumbbell Hammer Curls
40lbsx12x2 sets
Squats really aren’t feeling great these days, so I think I’m taking Friday and possibly Monday off squatting and possibily just doing an opener before Nats. Deadlifts and bench aren’t to bad but I still feel like I peaked in December/Jan, there needs to be some better meet planning in my future. I tweaked something in my back either on squats or assistance yesterday so I may pass on deadlifts tomorrow and just do shirted bench.
I’m really looking forward to doing some raw work after Nationals, all this geared lifting kills me, can’t wait to not worry about peaking and work on getting stronger/filling out the 100kg’s.
[quote]Ruggerlife wrote:
Looking good. Can’t wait to see what you are able to do at the Nationals.[/quote]
Thanks, if you asked me in December I would of said 800kg would be attainable, but right now…after losing some weight (I’m about 93kg) a few little injuries and peaking to early I think I would be happy with 750-775kg. But we’ll see, I haven’t had a good showing at Nationals before.
[quote]cheeta wrote:
your arch on the bench is nuts! and how far back you bring your legs crazy.
Looking good man! 
Its always fun to see videos of people training and competing, keep it coming 
and keep up the good work![/quote]
Thanks, I have no hamstring/glute or hip flexibility but somehow I’m able to arch pretty good. I appreciate all the winks
[quote]Hanley wrote:
WTF is going on with those wraps?? They must be SOOO stretchy. Doesn’t even look like you’re trying.
Do yu not pre-roll them either?[/quote]
In the video of me wrapping? I probably wasn’t trying to force to many out, but wrapping shouldn’t be a workout in itself…should it? I used to think Titaniums were stiff but I realize now they are pretty stretchy in comparison to APT’s or Metal wraps.
[quote]Power GnP wrote:
Hanley wrote:
WTF is going on with those wraps?? They must be SOOO stretchy. Doesn’t even look like you’re trying.
Do yu not pre-roll them either?
In the video of me wrapping? I probably wasn’t trying to force to many out, but wrapping shouldn’t be a workout in itself…should it? I used to think Titaniums were stiff but I realize now they are pretty stretchy in comparison to APT’s or Metal wraps.[/quote]
Yeah… it seriously looks like you’re not even trying. Can you bend your leg when you’ve the wraps on like? They don’t look all that tight at all.
Wednesday, Week 18 Day 2
Bench Press [Comp. +44 Katana]
75/165x5
90/198x4
105/231x3
…shirt on…
140/309x3 3 board
147.5/325x3 2 board
157.5/348x2 1 board
167.5/369x1
175/386x1
Dropped in after work for some low volume shirted work, back is still kinked up so I will try to do deads Friday if I’m feeling better then some heavy boards on Saturday. Will get some cardio and assistance in tomorrow.
Thursday, Week 18 Day 3
Side Delt Raises
Seated Front Delt Raises
Standing Overhead Dumbbell Press
25lbsx12x9 sets
EZ Bar Bent Over Rows [to chest, parallel to floor]
110lbsx8x4 sets
Rear Delt Flyes
90lbsx15
110lbsx15x3 sets
Heartrate Intervals [2% incline]
3 minutes at 4 MPH
3 minutes at 6 MPH
3 minutes break (to get back down 120 HR)
3 minutes at 6 MPH
2.05 minutes break (to get back down to 120 HR)
3 minutes at 6 MPH
2.15 minutes break (to get back down to 120 HR)
3 minutes at 4 MPH
Friday, Week 18 Day 4
Deadlifts [Sumo +46 Metal Viking]
75/165x5
125/276x4
175/284x3
…suit on…
205/452x3
…add belt…
225/497x2
245/540x1
…straps up…
270/595x1
290/639x1
Bench Press [Comp.]
75/165x5
90/198x4
95/209x4x4 sets
EZ Bar Curls
90lbsx8
110lbsx8x2 sets
Band Pushdowns [purple]
x20/20/20
Today’s training: Nationals Training, 3 Weeks out - YouTube
Saturday, Week 19 Day 1
Bench Press [Comp. + 44 Katana]
75/165x5
95/209x4
105/231x2
115/254x2
…add shirt…
145/320x3 3 board
160/353x3 2 board
175/384x3 2 board
185/408x2 2 board
190/419x2 2 board
200/441x2 2 board
Band Pushdowns [purple]
x20x3 sets
Reverse Hyper
12x3
Lots of grip work; including rolling thunder (var. grips), one arm deadlifts, plate throws etc.
[quote]cheeta wrote:
Power GnP wrote:
Today’s training: Nationals Training, 3 Weeks out - YouTube
How Important would you say that hip flexability and well just being flexible in the lower body is when you do sumo squats? I for the life of me can not seam to do them right for some reason 
Video looks good, quick and easy lift and some extra wink just for kicks
[/quote]
Do you mean wide stance squats or deadlifts? To maintain proper position during a sumo deadlift hip/glute flexibility is very important, as well as core strength and upper back strength.
Lower body inflexibility will cause more of a stiff legged sumo deadlift, which really defeats the purpose as sumo deadlifts are typically most effective when the lifter is upright and squeezing the bar off the floor. Loss of upper back tightness and collapse of the core will result in a rounding of the thoracic spine which from my observations causes a lot of lifters to miss lifts right at lockout, that ability to push your chest through the bar can become very important with max weights.
Monday, Week 19 Day 1
Squats [Comp. + 40 Centurion/bw]
75/165x5
125/276x4
…add suit…
175/384x3
…add belt…
205/452x3
…add wraps…
235/518x2
…straps up…
255/562x1
275/606x1
290/639x1
Bench Press [Comp.]
75/165x5
90/198x4
105/231x3
120/265x2x2 sets
Tried out a new 40 Centurion today, took about 10 minutes to get on and the first few sets were sketchy but I like how it worked for 275 and 290, definitely more in the tank. I got bent over with 290 but I got lazy, probably another 1" or so to go to depth as well…maybe more.
Today’s training: Nationals Training, 2 Weeks out, Day 1 - YouTube
You strong bastard. I’m going to eat a triple classic in honor of your lifts.
[quote]power_bulker wrote:
You strong bastard. I’m going to eat a triple classic in honor of your lifts. [/quote]
Triple classic date sometime soon?
Luffs!