I’m going to try this again.
I’m currently training for CPU Nationals April 8-11th.
I compete in the 82.5 weight class
I’ve been having issues with my right hip/groin for the last 3 months, it’s finally allowing me to deadlift and squat without MUCH pain.
All weights will be in Kilograms unless otherwise noted
Messed around with some snatches at the end of the workout for awhile, triples with 60kg, nothing special.
Good training day, 170 was easy from the chest, which is a good sign considering my PR is 172.5
Deadlift
100x3
150x3
180x3
210x2 - conventional
230x1 - conventional
245x2 - sb/sumo
265x2 - su
265x2 - su
Wore my loose super centurion to pull in today, it was alright, not as much pop as I expected, it felt like a raw deadlift from the floor, just with a little more tightness. I’ll stick with my old nxg+ suit or metal.
Was supposed to shirt bench today, didn’t have anyone to train with so I went raw and just winged it. I’ll do the shirt bench after suited squats on Sunday.
Squat - high bar/beltless
60x5
110x5
140x5
140x5
140x5
Abs
10x5
Good workout, 265 was as easy as 255, which is good, next week is 275x2
Bench was good, my best to my chest is 172.5, 177.5x3 to 2bd was easy, I’m supposed to do 180x2 to a 1bd next week, so we’ll see how that goes.
Bodyweight - 182 lbs
Front Squat - beltless as always
60x5
90x3
120x3
135x2
135x2
Bench Press - close grip 3BD, thumb from smooth
60x8
75x5
90x5
100x3
120x5 - add boards
120x5
120x5
Deadlift
100x5
140x3
180x3
205x2
230x2 - belt
245x1 - suit bottoms
265x1 - straps up
280x2
260x2 - straps down
280x1 - straps down (much easier than straps up…hmm)
285x1 - straps down
250x1 - straps down
Pull ups - WG
13/12/10/8/7
Plate Raise - overhead
10kg 12/12/12
ss w/
Band Pullaparts (overhead to behind head)
15/15/15
Good workout, had a little trouble getting my shoulders back on the second set of 617, not used to doing doubles straps up, so I started the second one a lot more forward than the first. 280 straps down was much easier and much better looking than straps down, so maybe it’s time to practice straps up a little more.
4 weeks out from Nationals, body weight is at 83kg, about 183…so only 2lbs to lose.
180 bench was good, nice and quick, full commands from the 1 board, next week is 165x2 to the chest, and 170x1, I’ll have a good feel for an opener based off of that
Deadlift - conventional/beltless
225x5
315x5
405x5
440x3
starting here, didnt take hands off bar, had someone add weight
450x1
460x1
470x1
480x1
490x1
500x1
510x1
520x1
down set of
405x3
315x5
Split Squat - bar between legs
50x8+8
60x8+8
60x8+8
KB curl+Press
12kgx10x3
ss/
TRX face pull
10x3
Surprisingly easy reps on squat for my first time over 600 since October. The 300 was a bitch to walk out as the power racks don’t have a lot of space between the posts and the plates, maybe an inch. Pretty easy reps as well and didn’t really feel heavy on my back. The National record squat is 297.5 in the 82.5 class, so thats what I’m aiming for in 3 weeks time. Next week will be a light down week on squats followed by singles at opener (265-275) and single around 290-295.
For some odd reason my bodyweight is dropping as well, 177lbs this morning
Gave blood last night, about 14 hours before this workout, needless to say I was feeling a little run down and tired, should have probably waited until tonight to train, ah well…c’est le vie
Squat
60x5
100x5
130x3
150x3
175x2 - belt
180x2
185x2
This a big PR for me, 5kg over last week, which was 10kg over previous best double. The National record is 297.5kg so that will be the goal for my third. This is the last heavy squat day for me before Nationals. Next week I’ll just work up to my last warmup lift 255kg or so
Bw - 179.6lbs
Deadlift
100x5
140x5
180x3
205x3
230x1
245x1 - suit bottoms and belt
265x1
275x1 - straps up/opener
290x1 - came up fast/slow getting shoulders back
Split Squat
60x10x3
Pull ups - wide parallel grip
10/10/10
The 290 deadlift came up fast, right at lockout it slowed down as my shoulders weren’t coming back. The straps on my suit are really tight and I think taking the t-shirt off and adding some baby powder under the arm pit will really help with that issue