Chalk talk Episode 6
Pre meet planning, Alcohol,
exercise rotation,
Sleep, & rate of improvement
605 Raw Squat no wraps@200 lbs followed by epic front squat fail
SUCH AN AWESOME DAY!!! went heavy with squats and surpassed my plan by 50 lbs and smashed my old no wraps PR by 30 lbs!!! all before front squats gave me a kick in the pants… or a smack in the face more like…
Squats
135x3
225x3
315x3
405x3
495x2
495x1
555x1
585x1 (No wrap PR)
605x1 (bigger no wrap PR)
Close grip Bench
185x5
225x4
265x3x2
295x3
335x2 (butt came up…)
315x2
315x3
switch to a wider grip
225x10x3
Front squats
135x3
225x3
275x3
315x1
365… Got knocked out…
315x4
Ab wheel rollouts
BWx10x3
Decided that I should call it good there I was extatic with the squats ad bench went alright too… had a bit of an issue with the front squats when I lifted off 365 and felt instantly like I was going to pass out because I had the bar too high on my throat, I missed the rack and the bar made me pay for it, Watch the video it is epic!
that was really scary ! good thing is nothing bad happend !
i watch you and everytime you bench i think about trying your techniqe (i.e lever lifting of the rack) should i still kinda pull it out the rack or just plain press it out?
also , really nice squats mand!
Haha damn man, that was an epic vid bro! At least your depth was there 
Glad you didn’t die, live to PR another day.
Beastly back squats too man, that 605 was sick
[quote]Swashblucker wrote:
that was really scary ! good thing is nothing bad happend !
i watch you and everytime you bench i think about trying your techniqe (i.e lever lifting of the rack) should i still kinda pull it out the rack or just plain press it out?
also , really nice squats mand![/quote]
I’m glad I made it out relatively unscathed haha and as for the liftoff I press it and then when I set my hips back down I keep my shoulder blades stiff and it follows them out. I suggest practicing with some light weights and working your way into it. I definitely think it has saved my shoulders from the pain of self liftoffs and I don’t have to worry about a spotter throwing me off any…
[quote]inkaddict wrote:
Haha damn man, that was an epic vid bro! At least your depth was there
Glad you didn’t die, live to PR another day.
Beastly back squats too man, that 605 was sick[/quote]
haha I’m glad too bro, and thank you I was pretty happy with how squats turned out
Awesome squat ben. What are goals for this year if you dont mind me asking?
and nice selection of music.
[quote]jacob-1310 wrote:
Awesome squat ben. What are goals for this year if you dont mind me asking?
and nice selection of music. [/quote]
Thanks you brother! and of course you can ask, my primary goal is to break the 1840 american record total mark Raw at 198. I’d like my lifts to get up to a 700 lb wrapped squat, 400 bench, and I want to beat my 751 dead without a suit and possibly get into the 770 range. I am also taking my ACE personal trainer cert prep course and so I’d like to have that squared away and have an official certification to accompany my experience haha. There are a bunch of smaller goals that I have but those are the main ones on my list for the year.
awesome PR’s, crazy that you got choked out by a front squat!! glad your ok.
[quote]zenontheterrible wrote:
awesome PR’s, crazy that you got choked out by a front squat!! glad your ok. [/quote]
Thanks man! I’m glad too it was just one of those things where it was just wrong enough to be bad haha
Was still recouping from mondays heavy squats so today was less than exciting but still worth sharing
Deads
265x2
355x2
445x2
535x1
625x1
675x1
Close grip Bench
185x5
225x4
275x3x2
295x2
switch to wider grip
295x2
315x5
no arch/or leg drive
245x10x2
225x13
Called it good there… redemption later this week
hey ben
When you pull sumo where do you grab the bar? on the knurling or the smooth part? and should your arse parrellel with hips to say?
my bad for the dumb questions, just started pulling sumo and trying to find out optimal pulling placement.
squats 500x7 after 500x3 no belt…
Pretty solid workout today getting stronger all the time
Bench
185x5
225x4
275x3x2
295x3x4
315x3
(all paused)
Squats
135x3
225x3
315x3
405x3
500x3
add belt
500x7
Bench Round 2:
225x5
275x5x4
275x9
no arch/wide grip
225x10x2
DB Incline
50x15x3
Core circuit
Pretty happy with the way things went. Bench is feeling like it is improving and the squats felt pretty great even though I was still a bit tired from the heavy lifting earlier in the week
thanks for tips Ben! great vid as usually, =) damn so much to lift so little time:P
[quote]Swashblucker wrote:
thanks for tips Ben! great vid as usually, =) damn so much to lift so little time:P[/quote]
Aint that the truth haha
405x21 Raw no belt deads @202 after 585x5 pause deads
405x21 no belt deads @202 after 585x5 paused deads
deloaded my military today and jsut focused on pulling even though I was pretty toasted from this whole week of heaviness!
Cleans
135x3x3
225x3
Conventional deads
135x3
225x3
315x3
405x3
495x2
add belt
585x1
Switch to sumo remove belt and add double pauses
495x3
585x5 (PR)
No more pauses
405x3x5
405x21 (PR)
these were actually pretty easy and I never broke form… but I don’t enjoy high rep pulls so I did 1 past 20 in case I counted wrong and called it good
plate flips for grip
Dips/leg raises
10x2
Core circuit
All in all a pretty solid day, I wasn’t planning to do most of the things i ended up doing today but sometimes that is the beauty of just going in without a set plan. The double pause deads were something like a 20 lb PR plus 2 reps and then I never really rep out anything more than 10 times so the 405x21 was just out of curiosity to see if I had the conditioning to pull it for 20. Good day! start pre meet prepping on monday! can’t wait to get into it!
Awesome training as always Ben. What’s the date for the next meet?
Inspiring stuff as always. With regards to weak points, do you believe in fixing them by addressing them directly or just by doing the movement more?
[quote]spar4tee wrote:
Awesome training as always Ben. What’s the date for the next meet?[/quote]
April 20th Emerald cup MHP Hardcore PL challenge in WA competing in the 225 class because there is no way I’m cutting to 175 haha goal is 1850 at least!
510x5 Raw pause squats@203 after 315x4 paused bench!
Banner day in the gym today got a lot of solid work in!
Bench
(all paused)
185x5
225x4
275x3x2
305x3x4
315x4
Squats
135x3
225x3
315x5
385x4
add belt
445x3x2
510x3x4
510x5 (PR)
No feet close grip Bench
225x5
260x4
285x4x4
285x7
DB Fly
40x10x5
called it good there spent quite of time coaching today and so the workout was really starting to stretch out. Either way I was very excited about the way that everything felt. with the start of this cycle I upped my training maxes a bit and if things continue to go like they did to day I am solid on track to hit my goal numbers in 13 weeks at the emerald. I am starting to get really excited about it!
