Holy close grip! I think you had 255+ in you easy
[quote]Jlabs wrote:
Solid lifting man! The leg cramp thing was slightly funny glad it didnt stop you from lifting. 430 dead went up pretty easy hitting all the lifts is key looks like youll have 450 next time you try for a max.[/quote]
Thanks! Yea first time I’ve gotten a cramp from that. Just glad it didn’t happen during the lift!
[quote]tredaway wrote:
Brilliant stuff all the weights looked like they just flew up my friend a big congratulations on your 1st 1,000+ total :)[/quote]
Thanks Tred! Maybe I’ll push it more next time!
[quote]kgildner wrote:
Niiiiiice work dude, congrats! 9/9 with three PRs is pretty impressive stuff. You should be proud!
Just a sidenote, the officials were pretty eager to keep the meet moving, eh? Looks like they were chomping at the bit to push through a deadlift attempt every 20 seconds.[/quote]
Yea, the meet started late and they were really rushing the deads. I didn’t leave till 745pm, and I think the awards ceremony wasn’t finished till well after 9!
[quote]chobbs wrote:
Holy close grip! I think you had 255+ in you easy[/quote]
Thanks Chobbs! I don’t think its unreasonable to say that I probably left a total of 20-25 lbs. on the platform. I really wanted a 1,000 total in the bag though so I decided to be a little more conservative on my last attempts.
4/15 - Tuesday - Deadlift
Feeling a little on the sick side but went ahead and began off season work. Most likely won’t be doing another meet until November. Gonna be spending more energy on losing some fat and improving conditioning while at least maintaining strength. Did 5’s percentages today but just 3 reps for the last two sets. Sort of like a heavy deload I guess.
Warm Up
3 x 5 box jumps
light power cleans
Deadlift
250 x 5
290 x 3
325 x 3
Circuit Assistance x 3
1A DB Row- 55 x 15
Rolling Planks- 15
DB Swing- 45 x 15
Treadmill Hill Sprints
8 mph x 10 seconds x 5 @ 13% incline w/20 second rests
MightyMouse, Would I be correct on assuming that the reason you use such a close grip when benching is because this is the strongest grip for you personally when benching as opposed to the more common shoulder width grip or is injury related perhaps ?
[quote]tredaway wrote:
MightyMouse, Would I be correct on assuming that the reason you use such a close grip when benching is because this is the strongest grip for you personally when benching as opposed to the more common shoulder width grip or is injury related perhaps ?[/quote]
Yep, its mostly because its my strongest position. However, I would definitely try a wider grip more often if I could unrack the bar without getting loose. J hooks are too high at my gym to do that.
^That sucks. I once trained at a “powerlifting-friendly” gym that allowed heavy deadlifts, chalk and the like (and even had a bunch of mats, 50-kg plates etc.), but didn’t even have a proper bench: there was only one set of j-hooks and they were at like 30 cm below where I normally unrack, meaning a spotter would have to upright row the weight to me on each set.
Who the hell designs those things?!
Yea, it sucks but oh well. I think I’m more suited for close grip anyway and my shoulders feel good most of the time.
4/17 - Thursday - Bench 5’s
Feeling a little worse, but was stubborn and worked out anyway. Did spin cycle sprints and felt like I was gonna die with just 5 10 second intervals…Was MUCH tougher than the treadmill hill sprints I’ve been doing.
CG Bench
140 x 5
160 x 5
182.5 x 5
140 x 10
Assistance Circuit x 3
Dips- BW x 12
Pinwheel Curls- 22.5 x 20
Side Raises- 12.5 x 15
Stir the pot / Jump Rope- Fell on my ass once as it was first time attempting STP : /
10 x 3 / 100 x 3
Spin Cycle Sprints
10 seconds x 5 all out effort
Didn’t keep track of rest, but definitely rested longer than I do with the treadmill.
Cograts on the meet buddy.
tweet
4/21 - Monday - Deadlift 5’s
Good session. Still not pushing things too hard. No cardio as I have a hockey game this evening. For diet I’ll be over 300g of carbs today followed by several low carb days.
Deadlift
235 x 5
275 x 5
310 x 5
3" Deficit SLDL
225 x 10 x 3
Leg Extensions Single Leg
30 x 20 x 2
Seated Cable Row
105 x 10
120 x 10 x 3
Jump Rope / DB Swing / Rolling Plank
100 x 3 / 50 x 15 x 3 / 20 x 3
[quote]theBird wrote:
Cograts on the meet buddy.
tweet[/quote]
Thanks Bird! I had a good time.
4/23 - Wednesday - Bench 5’s
Still just doing required reps and first set last. Wanted to get back to floor presses but couldn’t get rack so did incline instead…which I hated. Gotta remember my dip belt so I can do those if I can’t floor press.
CG Bench
135 x 5
155 x 5
175 x 5
135 x 12
Incline
120 x 5
137.5 x 5
157.5 x 5
120 x 10
Pinwheel Curl / Side Raises
30 x 18,15,15 / 15 x 15 x 3
Rope Pushdowns
80 x 12 x 3
Pecker Decker
90 x 15 x 3
Stir the Pot
20 x 3
Spin Cycle Sprints
10 seconds x 6 with 50 second rests
Lets roast some duck’s over an open flame!
4/25 - Friday - Squat 5’s
Felt pretty good for not squatting in almost 2 weeks. Back to high bar again and will only be going back to low bar occasionally to test things out for a while. Still doing prescribed reps only and will probably do so this whole cycle. Just repeated the ab and conditioning from Wednesday.
HB Squat
165 x 5
190 x 5
215 x 5
165 x 12 - Paused
Front Squat
155 x 5 x 5
Pull Ups
5 x 5
Single Leg Lying Leg Curl
30 x 10 x 3
Stir the Pot
20 x 3
Spin Cycle Sprints
10 seconds x 6 with 50 second rests
[quote]Jlabs wrote:
Lets roast some duck’s over an open flame![/quote]
Last night was awful! They admittedly got outplayed, but those goalie interference calls were terrible and resulted in 2 PPG for the Ducks! I really hope we smash them in Dallas on Sunday!!!
Yeah I was surprised no one ran the goalie. When I was a kid and I’d watch the junior games, if one person touched the goalie the very next play a guy would skate to the opposing goalie full blast and bowl him over! The officials were fucking that game hard I like that roussel character he scrapped mr perry lol. Hulk smashes his stick in the box. Shall be interesting to see what he does next game
Roussel and Garbutt(if hes not suspended) have got to keep a cool head Sunday! They’re the ones who can keep Perry and Getzlaf quiet. Benn has done his part but its time for Seguin to stop missing all the chances hes getting.
Yeah Benn has been unreal thus far.
Hey, Mighty. What’s up? How are did your meet go/your hormones? What did you total, and what was your individual lifts?
I am signing up for a meet in the fall, I’ve pulled 390X2 twice the first time I could do it for a triple a few weeks ago, and this time (last friday) I smoked it and pulled it with perfect form and could probably easily do 390X4. Some people noted I had perfect deadlift form (legitimately strong people did. They were really nice. 
). My squat has just been volume work/frontsquats/boxsquats since I have been running Coan phillipi. And I have benched 270, and got 245X2 close grip. I am also up to 184 now at 5"8.75.
4/28 - Monday - Deadlift 3’s
Thought about putting on the belt and going hard on PR set, but just stuck to required reps like I should be this cycle.
Deadlift
255 x 3
290 x 3
330 x 3
3" Deficit SLDL
240 x 8 x 3
Single Leg Extension
30 x 20 x 2 (feel the burn!)
Hammer Strength MTS Row
110 x 15 x 3
Circuit x 3
Jump Rope- 100
Rolling Plank- 20
DB Swing- 50 x 15
Spin Cycle Sprint- 10 seconds