[quote]ED3180 wrote:
I’m told I’m increasing to 255kg next week for 5 doubles…fun fun[/quote]
YAY How exciting ! [/quote]
Oh yes! and 3 more rotations if all goes well, then 270 for doubles in loose bottoms :S, then straps up, and hopefully goal of 320-325kg at the competition
Great day, everything was very easy, the up/down progression of this training is really addinf strength quickly it seems, I did the 5 sets of 210kg in about 20-25 minutes, the whole workout was only a little over an hour
Very good deadlift day, the waving of the volume at 250kg seems to really be helping with technique and speed, as today’s were the easiest yet, drop back week next week, then an increase to 260kg
This afternoon I have a “competition” at work, called the “gym olympics” consisting of 7 events 1)Standing Box Jump 2)Deadlift from below knee for highest % of bw 3)Standing Long Jump, 4)Bench Press bwxmax reps 5)Pull ups 1 max set, 6)Most meters rowed in a minute, and 7)a 6 exercise obstacle course circuit mainly of jumps, KB’s, and handwalking…should be fun! I’ll post the results
Box Jump with 1 step - 51" - second place
Deadlift - conventional from mid shin - 705 - first place
Standing Long Jump - 109" - first place
Bench Press - bodyweightxreps - 185x39 - second place (bodybuilder did 160x51 )
Pull ups (no kip, chin clearing the bar/full extension) - 21 - first place
Obstacle course - Plyo box bounding (12",18", 24", 30", 36" have to go over top, couldn’t stradle)
Military crawl under 12" hurdles - 5 of them
Bear walk with 24kg KB’s (50’)
Lateral Hand walk (50’)
KB carry in rack 32kg (100’)
28.47 seconds - first place
overall first
Good day, the 240’s felt slower than the 250’s last week and the week before, I guess thats why it was a deload week! Everything else was good and easy, bench is getting stronger, all the reps were pretty effortless
Week 4 Day 2 (Tues)
DL/BP
Followed along with someone doing RTS DL workout for the hell of it
doing a @10, from what I understand this is a max haha
Deadlift - beltless for all
60(132lbs)x5
100(220lbs)x3
140(308lbs)x3
185(407lbs)x3
210(462lbs)x2
230(507lbs)x2
255(562lbs)x2
265(584lbs)x1
275(606lbs)x1 - beltless PR
285(628lbs)x1 - beltless PR
295(650lbs)x1 - beltless PR
300(661lbs)x0 - came to knee, but was just too heavy, rounded my upper back off the floor and that was that
Hammer Curls - max sets in 10 minutes w/40 db’s
10x7 sets
Good training, nice Pb’s on the beltless pulls, I think I could have gotten the 300 had I went 285-300, but oh well, still nice to hit 3 pb’s in one workout
bodyweight was 186lbs this morning
Squat
barx10
70(154lbs)x5
100(220lbs)x5
130(286lbs)x4
160(352lbs)x3
180(396lbs)x2
200(441lbs)x2 - belt
210(462lbs)x2 - belt
225(496lbs)x2 - belt/wraps
240(529lbs)x2x3 - belt/wraps
200(441lbs)x3 - belt/wraps/high bar
160(352lbs)x5 - high bar
140(308lbs)x5 - high bar
120(264lbs)x5 - high bar
The 240’s were tough, mainly because of the heavy deads and the belt/wrap squat on thursday. I’ve done 250x2 before but it was after a very short low volume warmup, so I’ll take the 240x2 for 3 sets as an improvement. Bench was easy, deads aren’t even worth mentioning. I’m using a narrower stance which is going really well.
Bodyweight was 187lbs today
[quote]cheeta wrote:
ouch bodyweight tipping over are we? JK.
training looks awesome! So narrower stance on deads ?[/quote]
Ha yeah, I’m huge
NarrowER…I was pulling with my toes to the plates and really upright, but I took it in about 3 inches per foot, and a little more at 45 degrees, a huge improvement!
Bench Press - close grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x5
112.5(247lbs)x5x4
TRX Rows
15/15/15/15/15
Damn, deads felt great, upped my training weight 10kg and it felt just as easy, 3 weeks time I should be at 275 as a weekly training weight raw, which will be great. The “down” set of 10, came from a conversation I was having via text with one of the best raw deadlifters in Canada, and the challenge was thrown down…I don’t think I’ve even done 500x10 let alone 606x10 before, lower back pump was painful!
[quote]grettiron wrote:
Man, you powerlifters make the rest of us look so damn weak. 220x5 in the 180s? Nuts.[/quote]
Haha, nah youre numbers are great man. I’m going to keep on this split of 5’s on Day 2, and 2’s and 3’s on Day 1 in belt/wraps so I’m hoping to get to 235/240x5 in a month or so, I would be pleased with that
How exciting ! [/quote]
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