Nice to see a fellow coon-ass (most others won’t understand that colloquialism).
Doing any meets this year?
Haha, it is nice to see fellow coon asses… No meets, or shows. I love weight traing, and body building. I will be doing DC pretty soon.
WEEK 2: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all reps paused from here on
90x4 (198 lbs)
105x3x2 (231 lbs)
125x2,x1,x2,x2,x3 (275 lbs)
I had problems setting up bench, thats why i only got 1 rep on the 2nd set. Made up for it w/ the last set of 3.
That’s it. Short on time.
WEEK 3: Day 1
Squat:
20x10 (44 lbs) add suit bottoms
85x5 (187 lbs)
130x5 (286 lbs)
155x4 (341 lbs)
180x3 (396 lbs)
205x3x2 (451 lbs) add belt and wraps
220x2x3 (484 lbs)
CG Bench:
20x10 (44 lbs)
20x10 (44 lbs) add doubled minis
45x5 99 lbs)
60x5 (231 lbs)
75x4 (165 lbs)
90x3x2 (198 lbs)
105x3x2 (231 lbs)
Squats gave me problems w/ depth on 2nd rep of all the 220 kg sets. The last set was picture perfect. Not insanely hard.
CG was hard on my shoulder so I stopped after two sets w/ 105 kg.
Been a while. Skipped benching and deadlifting last week. I always skip deadlift on week 3, but was moving furniture and had no time to bench.
WEEK 4: Day 1
Squat:
20x10 (44 lbs) add inzer champion suit bottoms
75x5 (165 lbs)
125x3 (275 lbs)
145x1 (320 lbs)
175x1 (385 lbs)
205x1 (451 lbs) add inzer warps, belt
225x1 (496 lbs)
240x1 (529 lbs) add black METAL wraps, belt, 5 lbs PR
250x1 (551 lbs) 27.5 lbs PR! 2.9x body weight
Made a great PR today. I got 529 and that was heavy, albeit, not as heavy as 523 was last cycle. I decided to try for 540, but figured why make a small 10 lbs jump, GO BIG OR GO HOME! I decided at first to try 247.5, but then why not make it an even 250. Somehow, I got this and it felt high, but I had good depth (I have depth called on my heavy squats and I don’t accept “boarder line” depth). My back is slightly tweaked, but that’s due to my lack of ab work. I’m making solid progress again.
19 lbs till triple body weight in minimal gear, Then on to 600+ @190 (I hope). Make then I’ll consider some high end gear, maybe not.
Shit. That is INCREDIBLY bad ass.
Nice going!
Thanks man. Still chasing you, but trying to close that gap. 
Where do you think your 1RM is right now? I’m hoping to continue this trend and get 260kg next time for 3x body weight.
Nice PR, congratulations.
Congrats on the PR!
[quote]Synthetickiller wrote:
Thanks man. Still chasing you, but trying to close that gap.
Where do you think your 1RM is right now? I’m hoping to continue this trend and get 260kg next time for 3x body weight. [/quote]
I’ll tell ya on July 26th. Hopefully 260-270kg!
Thanks guys! I appreciate it.
Hanley, do us all a favor and surprise us w/ a 275kg squat. I know you can handle that kind of weight.
[quote]Synthetickiller wrote:
Thanks guys! I appreciate it.
Hanley, do us all a favor and surprise us w/ a 275kg squat. I know you can handle that kind of weight. [/quote]
Haha not too sure after today buddy. Bit of a bad workout tbh. While I didn’t struggle with my 245 opener, it was slower than I would like. I did really sink it in tho so i dunno…
Because the stupid site wouldn’t let me upload the photo of the bar loaded w/ 250kg, I’ll post it here.
Green = 50 kg (110 lbs)
Red = 25 kg (55 lbs)
Blue = 20 kg (44 lbs)
Yellow = 15 kg (33 lbs)
black = 2.5 kg (5.5 lbs)
Collar = 2.5 kg (5.5 lbs)
Bar = 20 kg (44 lbs)
WEEK 4: Day 2
Deads:
75x5 (165 lbs) add suit bottoms
125x1 (275 lbs)
145x1 (319 lbs)
175x1 (385 lbs) add belt
192.5x1 (424 lbs)
217.5x miss (479.5 lbs)
Got 479 too my knees and I was too bent over. I basically need more ab work. I’d have gotten it other wise. I should be good for 450 whenever at this point. All the other lifts were easy. I’ll get this next cycle.
Hey if you dont mind answering, i have had this question for awhile…
On my last cycle i had to do rack pulls, and i have to do them on the next one as well.
The question is, whether i get the percentage off my actual rack pull or my deadlift from the floor???
480lb Rack Pull
430lb Pull From Floor
Which one do i use to calculate my rack pulls?
IDK which routine you’re doing.
I think for the routine I was doing, it was based from my DL, but i could be wrong.
Maybe work w/ 80% of your max rack pull? I am not sure as I never do rack pulls. They are a different beast than deadlift for me. If they determine your dl, figure out some percentages yorself.
I am not at all sure.
Well last cycle i worked it with my max rack pull # at the time.
On the first workout of last cycle, i went with my DL percentage and it was way too easy; so for the next workout and the rest of the cycle i used my rack pull percentage.
I guess I’ll keep doing it this way until it stops giving results…
Thanks for taking your time to answer, GL with your deadlift. I think you will get to 225kg on your deadlift really soon.
[b]WEEK OFF[/b]
Day 1:
Squat
20x10 (44 lbs)
75x5 (165 lbs)
125x5 (275 lbs)
145x5 (319 lbs)
175x1 (385 lbs) add belt
185x1 (407 lbs) add belt.
First raw squat over 400. I never train it, so at least I can do 400. Not a true max, but close
Hand Snatches:
20x3x2 (44 lbs)
35x3 (77 lbs)
45x3x2 (99 lbs)
This are hard, but hit my shoulders well. Just having fun on my off week.
Day 2:
Bench:
20x20 (44 lbs0
45x10 (99 lbs)
75x5 (165 lbs)
95x15 (209 lbs)
Thats it. Hard bench session. My endurance SUCKS! I should be able to do that for 20 or 25. Oh well, I train triples, lol. Good overall work for an off week w/o actually pushing myself.
Week 1: Day 1
body weight: 193.2 lbs
Squat:
20x10 (44 lbs)
75x5 (165 lbs)
130x5 (286 lbs) add suit bottoms
160x4 (352 lbs)
185x3 (407 lbs)
210x3x5 (462 lbs) add wraps and belt
Much easier than I thought it would be.
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
80x5 (176 lbs)
95x4 (209 lbs)
110x3x2 (242 lbs)
125x2,x1 (275 lbs)
It was just too heavy today.
GMs:
20x5 (44 lbs)
45x5 (99 lbs)
55x5 (121 lbs)
65x5 (143 lbs)
75x5 (165 lbs)
80x5x2 (176 lbs)
Flys:
10’s x10
30’s x12x4
Week 1: Day 2
Deadlift:
75x5 (165 lbs) add suit bottoms
105x5 (231 lbs)
125x3 (275 lbs)
150x3 (331 lbs)
185x2,x1 (407 lbs) add belt
Back is just too burnt out from squatting. I’ll get it next cycle.
I think that while shieko works well for me, deadlift day will have to be cut short most of the time.
I was hoping to do military presses and hang snatches, but I think my SI joint injury would really take a turn for the worse.
That or I need more ab work.
On this day, volume is my enemy.