Ultra Wide Sumo Pull
143/10 - 187/5 - 231/5 - 275/5 introduced mixed grip - 319/5 -added belt 363/5
Standard Sumo Pull Full gear
385/1 (felt heavier as 407 last week) 407/1 - 451/X not even as high as last week
So I guess I really need the deload that is scheduled for next week.
And as I had a massage this morning which certainly decreased tension and as I did more Raw work beforehand it’s still a successfull session today.
I think >440(triple bodyweight anyways) is certainly possible at the junior’s nationals in november.
Powersnatch
88/5 x4
Walkout Wraps + Belt (need to get used to walking out heavy weights especially with those wraps that hinder motor control hehe)
308,352,396
Med wide stance Good Morning
132/5 - 154/5 - 176/5 - 181/5
haha. I suck ass at good mornings. I think when I get those up, everything else will increase, too.
Front squat
Warmup bar, front back, ohs
135x5
185x5
225x2 (Lost arch on second at bottom)
245x1
245x1
Wasn’t getting any more than that today. Not sure why, just off.
Rack pull, bar at knee level
225x5
315x5
405x5
455x3
495x3 Belt on
545x1 Tied my PR for this level.
565x0
545x0
495x1
Good work here, I think one more workout before my next dead attempt.
GHR
Bw x 8
2 sets of 4 with a 25lb plate
Bw x 10
Zercher
135x5
185x5
225x0 had to sit this one down.
Calves
4 sets
Floor press will be my ME exercise for bench, I’ve never done them, how should I expect it to look compared to bench?
Hello since i’M a powerlifter i imagine i can send this message in the thread. Tonight i hitted a new deadlift pr 590 x1 two times. I finally get my deadlift up . I have not used conjuged method for my last four weeks , i did a hypertrophy microcycle who paid is due. My bodyweight was about 201 pounds.
[quote]Jonathansucks wrote:
Hello since i’M a powerlifter i imagine i can send this message in the thread. Tonight i hitted a new deadlift pr 590 x1 two times. I finally get my deadlift up . I have not used conjuged method for my last four weeks , i did a hypertrophy microcycle who paid is due. My bodyweight was about 201 pounds. [/quote]
Sumo DL
Bar x ton
135 x 10
225 x 5
315 x 3
405 x 3
495 x 1
545 x 1
585 x 1
615 x miss miss
555 x 1 (90%)
Front Squat
95 x 8
135 x 5
225 x 10,10,10
3A1) Leg Press
400 x 25 x 3 sets
3A2) Back extension
Bw x 15,15,15
3B) Hanging Pike/Jackknife
Bw x 9,6,5,5,5,5
Damn it went for a small 5 lb PR though at 10lbs less Body weight ive shed some damn lbs during this move etc. No excuses though should have had it. The first pull I just botched it was not thinking and rose at the hips and tried to essentially stiff leg it. Made it to about knee level and stalled hard. Prob being the initial pull I had no bar movement only thing that moved was my Butt Up. Rested and tried again as I know I can get this. The second pull was great form felt great didn?t raise at the hip fired through made it well past the knee this time but just didn?t have it left in me to drag it out after the debacle with the first try.
Life or death id a Had it need to remember that and raise me intensity as well though I was straining. Gym owner said she was scared how red and veiny I got and I was doing the Elvis leg shake big time but know I can get it. Another day its all good I?d a prob or possible prob and had some great pulls at 90% +
Rest of the w/o went great was able to advance on the front squats fairly easily think these are really helping me keep the upper back UP as well in the squats and DL?s.
Rest of it was just peachy basic clean up after the real work.
[quote]maraudermeat wrote:
Haven’t posted in awhile.
ME bench
RAW with 6 second pause
0x10
135x10
225x5
315x3
405x1
495x1
520x1
3 board -also paused
495x2
565x1
585x1
Pec deck crap
Barbell curls
0x10
135x6
185x6
205x6
225x3
bicep circuit crap
meat[/quote]
Nice to see you back and damn fine w/o. I may have to do the pauses today with my shoulder killing me a bit still those always seem to help. By god those are some killer load for that pause.
1)Bench Press Pause3 LONG seconds
Bar x ton (no Pause)
135 x 10 (no pause)
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
325 x 1
295 x 1, 1
DB Decline Bench
60 x 8
80 x 12,12,11,8,7
Chest Supported DB Rows
65lbs x 10,10,10,9,8
4A) rope pull down
160 x 12 (3 sets)
4B) side bends
180 x 12 (3 sets)
4C) rear delt machine
75 x 12 (3 sets)
Some cable curls and push downs.
OK the pauses were great for the shoulder again I should have went back to these last week as I know how they helped my shoulder prior. Think I will stick with these as ME for a week or twp longer until shoulder feels kosher.
They went great no pain as long as I kept back etc TIGHT and man those pauses feel like days under a load its amazing how long 3 full seconds can feel. All was perfect until the 325 then no pain but the right side my usual dominant and stronger but the one with the shoulder prob didn?t have pain but was VERY slow. Like my body was making it only push so hard as to not hurt so I had to hold back the left side to keep nthe bar even. That was odd. So called it there that was a strain but an odd strain. Then did the two singles at 295 90% of that and both were Butter. Will do these next week.
Good progress on the DB?s. Im loving the incline chest supported DB rows really nails the upper back then did that little giant set some arms and called it a day. Good workout and no or very little pain though shoulder for sure is not right.
Nice to see you back and damn fine w/o. I may have to do the pauses today with my shoulder killing me a bit still those always seem to help. By god those are some killer load for that pause.
Nice Work.
thanks…
I’ve been working on pause stuff for awhile now trying to get ready for a RAW competition. Looks like you are progressing well. you’ll have to check out tonights workout. I bit off almost more than I could chew. It was probably close to the hardest workout that i’ve every had.
DE squat/deads
At least that was the original intention. I decided to do some speed pulls, but for some reason I thought that I could do 585 for eight sets of two reps.
I’m sure most of you know that DE day is used to work on bar speed. Lets just say that these eight sets were grueling. The first three sets were pretty fast but the last five were nothing but ego and adrenalin.
[quote]maraudermeat wrote:
DE squat/deads
At least that was the original intention. I decided to do some speed pulls, but for some reason I thought that I could do 585 for eight sets of two reps.
I’m sure most of you know that DE day is used to work on bar speed. Lets just say that these eight sets were grueling. The first three sets were pretty fast but the last five were nothing but ego and adrenalin.
front squat (after twenty minutes of laying on the floor)
135x6
225x6
315x6
405x6 my back was spent after this one
leg press (don’t know weight, only # of 45’s)
16X10
20X10
23X10
16X10 paused at bottom
that’s it… doesn’t look like much on paper. The really good ones never do
meat
[/quote]
HOLY SHIT man you werent kidding thats a shit ton of work Nice. May have to back off the old ME day a bit after that effort but hey if your feeling it one day I say go for it. you sure as hell did.
NICE!!!
[quote]maraudermeat wrote:
DE squat/deads
At least that was the original intention. I decided to do some speed pulls, but for some reason I thought that I could do 585 for eight sets of two reps.
I’m sure most of you know that DE day is used to work on bar speed. Lets just say that these eight sets were grueling. The first three sets were pretty fast but the last five were nothing but ego and adrenalin.
HOLY SHIT man you werent kidding thats a shit ton of work Nice. May have to back off the old ME day a bit after that effort but hey if your feeling it one day I say go for it. you sure as hell did.
NICE!!!
[/quote]
I have two days off before I hit an accessory day. I’m really feeling it today. I wonder if anyone got the number on that truck that ran me over. We all need workouts like that sometimes.