what day are you competing @ RUM and 198??
[quote]NIsrael wrote:
what day are you competing @ RUM and 198??[/quote]
I’ll be competing both days, I’ll be 220 on day 1 and then we’ll see for day 2. I may have to move up to 242, I don’t want to make two weight cuts in a row
WEDS DEC 11
SQUAT
325 x 1
415 x 1
465 x 1
520 x 1 → tweaked my back on this one
325 x 3
*added belt
415 x 3
445 x 3 x 2sets
510 x 1
BENCH
225 x 3
275 x 3
305 x 3
345 x 1 x 4sets
I tweaked my back on the 520 squat, it was pretty ugly. Some definite hip shifting and lopsided bar issues. Very irritating. I had to take some time to try and stretch out my back, it’s still bothering me. I dropped down and worked back up, a friend let me borrow their belt so I used that. 445 was feeling good so I went up for another 500+ single, this one was cleaner but still some hip drift and a little lopsidedness to the bar, but significantly less than the earlier squat.
On the benches my back was bugging me so I didn’t tighten the arch as much as usual, I was suppose to hit doubles at 345 but it wasn’t there, I couldn’t seem to keep tight in the bottom half of the press and my right arm felt weaker for some reason. Just a crappy day in general.
NBL:
SQUAT = 17
BENCH = 13
Total tonnage:
SQUAT = 7125
BENCH = 3795
Average intensity:
SQUAT = 76%
BENCH = 76%
Training time:
210min (3hrs. 30min)
THURS DEC 12
DEADLIFT
405 x 1
445 x 4
*add belt
445 x 4
- add straps
445 x 4 x 2sets
SQUAT
335 x 3 → last rep I favoured the left leg significantly, quad was very sore today
Did some light deadlifts to test out the lower back, everything felt ok. On the squats there was significant favouring of my left leg, quad was very sore.
NBL:
SQUAT = 3
DEADLIFT = 17
Total tonnage:
SQUAT = 1005
DEADLIFT = 7525
Average intensity:
SQUAT = 60%
DEADLIFT = 67%
Training time:
75min (1hrs. 15min)
FRI DEC 13
BENCH
225 x 4
275 x 4
295 x 4 x 2sets
Did these fairly flat back to save my back. Save a chiro this morning and it looks like it’s nothing serious, he thinks the quad is just some tight fascia so I need to do plenty of mobility to loosen it up.
NBL:
BENCH = 16
Total tonnage:
BENCH = 4360
Average intensity:
BENCH = 71%
Training time:
30min
SAT DEC 14
DEADLIFT
405 x 3
495 x 3
545 x 3
610 x 3
BENCH
225 x 3 x 2sets
275 x 3
315 x 2
315 x 3
315 x 4
Hit a solid set of 3 in the deadlift, not an all time PR but still good. The bar got away from me on the right side slightly.
NBL:
BENCH = 18
DEADLIFT = 12
Total tonnage:
BENCH = 5010
DEADLIFT = 6165
Average intensity:
BENCH = 72%
DEADLIFT = 77%
Training time:
120min (2hrs.)
610x3 deadlift
SUN DEC 15
SQUAT
315
405
455
415 x 2 this set was sloppy
415 x 2 this set was better
Press 175x4,5,4
Did a bunch of mobility stuff for my quad. It was painful, most of the squats were ok. My left leg hurt squatting down but I was able to force my body into the right groove, this needs to become automatic for the heavier weights. The first double @ 415 was sloppy, bar sagged badly. On the second set I really pulled the bar down hard across my back and it was much more even.
NBL:
SQUAT = 7
Total tonnage:
SQUAT = 2835
Average intensity:
SQUAT = 73%
Training time:
120min (2hrs.)
MON DEC 16
Started the workout with 10-20min of quad smashing using a barbell, a roller and a LAX ball. I think for the foreseeable future I’ll start each squat workout with a min 10min of mobility and the focus will be on perfect (or near as possible) technique. This will mean a reduction in total volume since I’ll likely have to do fewer sets/reps which is frustrating but it’s more important to get these asymmetries hammered out versus accumulating huge amounts of volume with sloppy technique.
SQUAT
325 x 2
415 x 2
*add belt
475 x 1 x 2sets
break…
Did another 20-30min of mobility work for my quad.
BENCH
225 x 3
275 x 3
305 x 3 x 4sets
NBL:
SQUAT = 6
BENCH = 18
Total tonnage:
SQUAT = 2430
BENCH = 5160
Average intensity:
SQUAT = 73%
BENCH = 75%
Training time:
135min (2hrs. 15min)
TUES DEC 17
DEFICIT DEADLIFT
425 x 3
485 x 2 x 5sets
Finished w/ 15min of quad smashing and LAX ball for glutes
break…
BENCH
225 x 5
255 x 5
285 x 5 x 3sets
NBL:
BENCH = 25
DEADLIFT = 13
Total tonnage:
BENCH = 6675
DEADLIFT = 6125
Average intensity:
BENCH = 69%
DEADLIFT = 71%
Training time:
105min (1hrs. 45min)
WEDS DEC 18
Started with some quad mobility
SQUAT
325 x 1
415 x 1
505 x 1 → technique was pretty good
535 x 1 → tough, some hip drift and bar tilt
415 x 3
435 x 3
445 x 3 → added belt, technique looked good
BENCH
225 x 3
275 x 3
305 x 3
325 x 2 x 4sets
Finished with some kipping pullup practice
NBL:
SQUAT = 13
BENCH = 17
Total tonnage:
SQUAT = 5665
BENCH = 5015
Average intensity:
SQUAT = 79%
BENCH = 77%
Training time:
180min (3hrs.)
THURS DEC 19
Started w/ some quad and glute rolling
SQUAT
315 x 3
335 x 3 x 2sets
break…
315 x 3
335 x 3
365 x 3 x 2sets
break…
PAUSED DEADLIFT
365 x 2
405 x 2
455 x 2 x 4sets
NBL:
SQUAT = 21
DEADLIFT = 12
Total tonnage:
SQUAT = 7095
DEADLIFT = 5180
Average intensity:
SQUAT = 61%
DEADLIFT = 65%
Training time:
150min (2hrs. 30min)
FRI DEC 20
Saw a chiro this morning, my hips are uneven which is causing tightness in my left hip flexor and right glute as well as differnt parts of my calves. At least I have a diagnosis!
SQUAT
315 x 2
405 x 2
475 x 1
I staggered my squat stance slightly to see if that would help with my offset hips. It seemed to but it’s hard to tell.
Conditioning: 2 sets of 6mins amrap with 4mins rest between sets: 5 burpees + 10 Dumbbell knee-to-overhead (40# DBs) + 30 double unders
round 1: 2 + 11du
round 2: 2 + 4gto
the double unders were killing me (plus my conditioning isn’t great) my forearms and elbows were incredibly pumped after this
40min break…
BENCH
225 x 4
275 x 4
285 x 4
295 x 4
NBL:
SQUAT = 5
BENCH = 16
Total tonnage:
SQUAT = 1915
BENCH = 4320
Average intensity:
SQUAT = 69%
BENCH = 70%
Training time:
90min (1hrs. 30min)
SAT DEC 21
Started with some mobility for my hip flexor/glutes/calves
DEADLIFT (w/ belt)
405 x 1
495 x 1
585 x 1
635 x 3 → PR
550 x 3 → w/ straps
BENCH
225 x 3
275 x 3
305 x 3 x 3sets
SQUAT
315 x 3
*add belt
405 x 3
445 x 3
Stagered my feet on the squat (right forward) and while it felt a little weird it looked pretty good. Hips were more even and the bar wasn’t terribly tilted
NBL:
SQUAT = 9
BENCH = 15
DEADLIFT = 9
Total tonnage:
SQUAT = 3495
BENCH = 4245
DEADLIFT = 5040
Average intensity:
SQUAT = 70%
BENCH = 74%
DEADLIFT = 85%
Training time:
180min (3hrs.)
MON DEC 23
SQUAT
335 x 2
425 x 2
445 x 2 x 3sets
445 x 2 x 3sets → add belt for these
break…
BENCH
225 x 3
275 x 3
295 x 3
325 x 2 x 2sets
NBL:
SQUAT = 16
BENCH = 13
Total tonnage:
SQUAT = 6860
BENCH = 3685
Average intensity:
SQUAT = 77%
BENCH = 74%
Training time:
165min (2hrs. 45min)
TUES DEC 24
DOUBLE PAUSE DEADLIFT
425 x 2 x 4sets
Fast easy day today
NBL:
DEADLIFT = 8
Total tonnage:
DEADLIFT = 3400
Average intensity:
DEADLIFT = 64%
Training time:
30min
FRI DEC 27
some mobility work
SQUAT
325
415
*add belt
485 x 2
…break…
325 x 3
415 x 3
*add belt
445 x 3
break…
BENCH
225 x 3
275 x 3
305 x 3
325 x 3
345 x 2
Wanted 3 on the last set of bench but the setup was a little off and I felt I might have missed the last rep. It’s still not a bad showing.
NBL:
SQUAT = 13
BENCH = 14
Total tonnage:
SQUAT = 5265
BENCH = 4080
Average intensity:
SQUAT = 73%
BENCH = 76%
Training time:
135min (2hrs. 15min)
SAT DEC 28
Travelled to Cornwall to train today, it was about a 5 hour drive so I was pretty tight when we arrived. I warmed up with some mobility.
SQUAT
325 x 1
*add belt
415 x 1
505 x 1
555 x 1 → tough
DEADLIFT (w/ belt)
405 x 1
495 x 1
585 x 1
660 x 3
The squat was somewhere between 555 and 560, the collars and bar were heavier
NBL:
SQUAT = 4
DEADLIFT = 6
Total tonnage:
SQUAT = 1800
DEADLIFT = 3465
Average intensity:
SQUAT = 81%
DEADLIFT = 87%
Training time:
120min (2hrs.)
MON DEC 30
SQUAT
325 x 3
415 x 3
*add belt
465 x 2
485 x 2
505 x 2 x 2
BENCH
225 x 3
275 x 3
315 x 2
335 x 2
355 x 1 → close miss @ rep #2
DU practice 5min: 66 reps
NBL:
SQUAT = 14
BENCH = 11
Total tonnage:
SQUAT = 6140
BENCH = 3155
Average intensity:
SQUAT = 79%
BENCH = 74%
Training time:
195min (3hrs. 15min)
TUES DEC 31
DEADLIFT
425 x 3
475 x 3
515 x 2
545 x 2
*add belt
545 x 2 x 2sets
BENCH
225 x 2
275 x 1
315 x 1
335 x 1
365 x 1 → pausedish
315 x 5
Conditioning: 3 sets: 8 DB thrusters (50#) + 6 unbroken tire flips done explosively, rest 1.5-3mins, 200m row @ 95-100% effort, rest 1.5-3mins
*goal is high power & fast turnover during work sets.
Rows were 32sec, 33.5sec, 33.4sec
break…
DU practice: 75 in 4:08
NBL:
BENCH = 11
DEADLIFT = 14
Total tonnage:
BENCH = 3315
DEADLIFT = 7000
Average intensity:
BENCH = 78%
DEADLIFT = 75%
Training time:
120min (2hrs.)