Squats
135x5x2
225x5
315x2
365x1
405x1
455x3 belt on
485x5
495x5
My final work set felt better than the one before it. My best is 7 reps with 495, I should be able to catch and maybe beat that in a few weeks.
Oct 12
Bench
135x12
225x5
275x3
315x3
335x3
39?x4
365x6
Rope Ext
3x10-12
Db curl
2x8-10
Im not sure how heavy my heaviest set was. I was lifting in the condo gym and they have the old york plates. I weighed a couple of them and they were a lb over weight. Anyway, not wanting to witness the horror on my girlfriends face if I was to miss a rep and get stuck, so I racked it.
DL
135x8
225x5
315x5
405x5
495x5 belt on
555x5
555x6
Db row
110x12
165x15 strap
Bench
135x12
225x5
275x3
315x3
335x3
365x3
385x5
MP
135x5
185x3
205x1
225x1
245x1
255x1
265x1
225x6
Chins
45x40 total reps. Did 5 reps every 30 sec until I couldnt and then did 3s.
Squat
135x5x2
225x5
315x2
365x1
405x1
455x3 belt on
475x3
505x5
Neck
reps x sets
5th rep of the 505x5 was a true grinder. Much harder than it should have been. Im hoping to work up to 545x5 eventually.
Deadlift
135x5
225x5
315x5
405x5
495x5 belt
565x5
This is all. Feeling a little beat up. Going away to Vegas this weekend so I dont want to drive myself into the ground and then drink all weekend. I think I will back off on the squat too, last weeks squat was just too hard. I need to be my strongest in January.
Bench
135x12
225x5
275x3
315x1
335x1
365x1
405x4
365x3
365x3
Seated OH db press
65x8
90x10
90x4
Chins
55x40 total reps. Doing 3-5 reps every 30 seconds
My shoulders are not as strong as they could be. When I benched 455 I could press the 90s for multiple sets of 10-12 reps. I think bringing up this weak area could help my bench.
Squat deload
135x10
225x5
315x5
365x5
405x5
Needed this deload. I cant believe how bad my tendons hurt though. Maybe ill try moving my grip out a bit.
DL
135x5
225x5
315x5
405x5
495x8
585x3
Wide Cable row
210x8
240x8
300x8
Back from Vegas. The deads felt pretty good considering I drank for 3 days straight with no sleep and little eating. I was planning 585x5 today but I did the 495 instead, it felt good so I decided to get a feel for the heavier weight after.
Bench
135x12
225x5
275x3
315x5
335x3
365x3
385x3
395x3
Oh DB
70x8
90x9
90x5
Chins
60x5x8 sets 1min rests
It has been 8 days without any pressing, and it sure felt like it.
Squat
135x5
225x5
315x2
365x1
405x5 belt
455x8
Nice and easy. Building up from here for the meet.
Bench
135x12
225x5
275x3
315x3
365x3
390x3
400x3
385x4
Rack lockouts (closer grip than normal)
315x5
365x5
405x5
Chins
90x5
90x5
90x5
Everything was pretty easy with no failure in sight.
DL
135x5
225x5
315x3
405x1
495x1 belt on
600x5 pr Jeremy Hamilton Deadlift. Training for Raw Unity 2010. - YouTube
RDL (standing on a platform)
405x5
315x8
I got a vid of the deadlift today. Its a 5rm pr so im starting the comp cycle out well.
If any experienced pullers see this I would like some feedback on what looks like a little bit of ramping. I haven’t been called on it in a meet and I use to do it a lot more but im still trying to correct it. Anyone else have this problem and how did you fix it?
Bench close grip
135x5
225x3x4
275x3
315x5
315x5
315x8
Push press
135x5
185x3
225x5
235x8
Chin
45x15
Feel like crap today. Didnt want to lift at all, just sleep.
Squat
135x5
225x5
315x2
365x1
405x1
455x1
495x6
515x2
405x10
I really thought the 515 would go up easier then it did but man I just couldnt push any more. The set before really messed me up. Im pretty sore from the deads on tues so I should see a good jump on this in the next couple of weeks.
Bad benching today. Shut it down very early due to elbow pain. I will be backing way off and building up for the meet.
[quote]coffee wrote:
DL
135x5
225x5
315x3
405x1
495x1 belt on
600x5 pr Jeremy Hamilton Deadlift. Training for Raw Unity 2010. - YouTube
RDL (standing on a platform)
405x5
315x8
I got a vid of the deadlift today. Its a 5rm pr so im starting the comp cycle out well.
If any experienced pullers see this I would like some feedback on what looks like a little bit of ramping. I haven’t been called on it in a meet and I use to do it a lot more but im still trying to correct it. Anyone else have this problem and how did you fix it?
[/quote]
Very impressive!!
Good stuff, weird how you barely get any comments on your log. Usually anyone that’s half strong gets 50 praise comments per workout. Guess basic training is too simple to be popular…
^^^^^Thanks guys I appreciate it. I didnt get any vids today, but I will get more in the coming weeks if people are reading.
DL
135x5
225x5
315x3
405x2
495x2 belt on
545x2
615x2
625x2
Chins
45x5
100x5
100x5
45x10
Neck
40 reps of neck
Everything felt pretty strong today. Some more heavier doubles next week. I have a plan laid out and I like the looks of it, I think it will work well for hitting my deadlift goal. I have to do the same with the bench press.