2/23: Squat Day.
To take a quote from Storm the Beach,today I sucked!!! My form was shitty, I was not breaking at the waist like I need to in order to limit the forward lean and turning the squat into a good morning/chicken wing fest.
Here were the results…
ME with Reverse green bands:
225x3
275x1
315x1
added bands for reverse bands
405x2
455x2
500x1x2
All the weight felt heavy and again, my form was shitty. Plus, I forgot my camera so I could not critique my form but I knew and felt what I was doing wrong. Decided to stop at 500 to limit the suckiness for the day.
2/26: DL Day
315x1x3
added 60Lbs of chains
405x1x2
455x1
505x1
Got video of 505. Felt explosive and tried something new for my DL technique. Instead of getting into hole and trying to shift my hips and force my way up from the down position. I just took a deep breath, chest out and bent down and tried to rip the bar off the floor in one motion. Felt pretty good doing it this way.
Here is the 505DL + 60Lbs of chains vid
3/1: Squat and Bench Day
Squats with 60Lbs of Chains
135x3x3
225x3
275x1
320x1
350x1
Bench Press with 60Lbs of Chains
135x10
225x5
275x3x2
3/4: Bench press
3-Bd Bench Press
135x10
225x3
275x3
315x3
350x3
370x2x2
3/5: DL Day
3" defecit Deadlifts with 60Lbs of Chains
315x1x3
405x1x3
460x1
3/7: Squat day
ME Squat with 60Lbs of Chains
135x3
185x1
225x1
275x1
315x1
365x1 Improved 15Lbs from last week.
3/11: ME DL day
DL’s
335x1x4
added 60Lbs of Chains
335x1x2
425x1
475x1 +15Lb improvement from last DL session
3/12 ME Bench Day
Bench Press
135x10
Added 60Lbs of Chains
135x3
225x1
275x1
315x1
Continued to Bench Press but with 2-bds
335x1
350x1
360x1
3/14 ME Squat
135x5
185x3
225x1
315x1
Added knee wraps and belt
425x1
Added Bands for Reverse Band squat
500x2
570x1
3/16: ME Bench Press
135x10
added 60Lbs of chains
135x3
225x1
275x1
325x1
added 2bd
375x0
Removed chains
375x1x3
3/19: ME DL
Today I was not feeling it
335x1x3
425x1
475x1
added 60Lbs of Chains
475x1…felt like a million pounds. decided stop here and take this day as a loss.
3/21: I am 5 weeks from next comp on April 23 so decided to scale back to 80% and progress from there to peak for meet.
Gpal is to work up to 80% of 440Lb project squat
135x3x2
225x3
275x1
315x1
355x3x2…Surprised myself how I was able to hit these with multiple reps. I could have pushed for 5 but decided I needed to save body because I have a few more training sessions this week and I want to have a great peak cycle.
Having problems recovering a bit between training sessions due to extra activities such as BJJ which is killing me but helping me with my conditioning. Decided next week until the meet to go on an 8-day “weekly” cycle to aid in recovery.
3/23:
80% of projected total Bench of 410.
135x10
225x10
275x3
Pause and Press
325x1x3 Felt good and explosive
3/25: 80% of projected total DL of 606
245x1x3
335x1x2
425x1
485x1x3 Felt pretty good
3/28: 85% Squat day
Squat:
135x3x2
225x3
315x1
Used Knee wraps and no belt on last working set so I can focus on staying tight. Makes the squat easier when I am tight and forced to stay tight and not relying so much on the belt.
375x2x3
4/1: 85% DL Day
Started with mini bands to get warmed up
245x2x3
Removed mini bands and started to work up to 85%
335x1
425x1
475x1
515x1
Analysis, bar speed was great up to half way. Then the bar speed was drastically reduced and had to push my way through. Decided I will have to start doing some rack pulls with squat day and on DL day I will do speed with mini bands and rack pulls for ME effort. I really want to hit this 606 on my next meet on 23 April.
4/3: 85% Bench Press
Bench Press
135x10
225x10
275x1
315x1
350x1x2
Analysis, just like my DL day, the bar speed was good to about half way up. I will have to use bands as a ME attempt when bench pressing and then next exercise use 3bd in order to get the feel of heavier weight. I will hit 410Lb Bench Press
Rack Pulls right below knee level
315x3
405x3
455x1
500x1
550x1x3 Had about 20 more pounds in tank but didn’t want to kill myself.
4/6: 90% Squat Day
135x3
225x2x2
275x1
315x1
365x1
405x1x3
Went pretty well today. I could have got 2 to 3 reps if I would have pushed it. Oh well, 405 felt pretty good and not like a 90%. I am feeling pretty confident about hitting 450 in a few weeks. My super duper extra tight triple-ply knee wraps came in today and I will save those for the meet to ensure a 450. My training wraps are about 50% less effective due to loss of elasticity but I am still able to hit my prescribed numbers on the squat. We shall see…
4/9: ME DL day
As stated earlier, using ME on bands and then ME on Rack pulls at my sticking point
DL’s with EFS mini’s
245x1x2
335x1
385x1
400x1
ME Rack pulls from sticking point
335x1
425x1
515x1
565x1
580x1
Then did some partial leg press on leg press machine along with some high rep calf raises.
4/11: Universal Bench Day…Sucked but that is how my training day cycle called for. but to limit the azz clown environment, I went during lunch time…Much better than normal probably will start doing this more often.
Bench(ME with 135Lbs of band tension)
Barx3x2
135x3
185x2
195x1
205x1
225x1
230x1
ME 3Bd Press
320x3
370x2
385x1
405x1 with a little assistance. By this time, I was taxed but kept pushing. That 405 felt like a million pounds coming down. I hope it does not feel that way come meet time in a few weeks.
4/14: 95% Squat day. Unlike for Bench and DL, I don’t need to do a variation of the exercise.
Squat:
135x2
225x1
275x1
315x1
365x1
420x1
Analysis of today’s training…I felt like crap today. My warm up weight felt real heavy and i almost got stuck in hole at 315. However, I pushed through and my thought process is if I am able to hit 95% feeling like crap on a bad day, then I will be sure to hit this after a weeks of rest and feeling real good and pumped at meet day. I was able to hit my weight, so I will not squat anymore until meet week next week.
