ive been dieting down a bit the last few weeks and will be somewhere around 235lbs by the contest I expect, so that is right in the ideal 220 range. i might get lazy and decide to just go 242 i suppose. I am concerned about the weight class. Ill likely go in whatever one has more competition actually.
i think im going to start posting some of my girlfriends workouts, seeing as its the cool thing to do in here her training is coached by me. Right now she is trying to rehab some bad tendonitis, so there will be limitations to here training in the coming weeks. She is currently deadlift almost every training session in some way or another. She weighs about 148lbs and is my height (5'9) for reference.
Her training is pretty different then mine. More reps typically (unlike me, i like singles). More deadlift variations, and more 'RE' work to enforce technique. Her bench form is excellent, deadlift form is good, and squat form is improving. Very rarely will I get her to max anything out 100%, just doesnt work for her as it does me.
yesterday:
sumo deadlifts (belt only)
60kg x 5
80kg x 3
110kg x 3
x3
x3
x3
x3
x3
x3
x3
hack squats
3 sets
today: conventional rack deads below knee (belt only)
60kg x 5
80kg x 3
100kg x 3
120kg x 3
x3
x3
x3
*was easy. Hasn't done any conventional work in ages. Looking to push these up well over 300.
1 Legged Leg press
x 5e
x 5e
x 5e
back extensions
bw x 20
bw + 20lbs x 15
x 15
Right now the main goal is to rehab her arm a bit while improving her deadlift (as this is uneffected by tendonitis it seems). Holding back her deadlift is a mix of quad and back strength. Surprisingly enough, her grip is likely good up to well over 400lbs which ive seen many girls have problems with.
This log is about to get very confusing, isn't it?
"what? Why is frank doing twice-a-days with so much volume?"
"why is he doing rack pulls with speed-work weight?"
"why am I squatting more than him now..."
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
She thinks she is not strong enough to share her training yet! I think she is crazy.
rest day today and tomorrow.
got an entry form today for aapf nats which i guess i qualified for. Doubt ill go though seeing its the same weekend as a meet 2 hours away from me.
Tell her she squats more than the squat freak.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
239lbs this morning. Down 16lbs since the start of the month. Weight comes of me so fast its stupid. I'm pretty sure i could compete in the 165lbs class if I just followed what my body 'wants' to eat. I'm getting small though. Going to goto 235 I think, maybe another week or two and ill be there.
reverse band CG 3 board
..
..
shirt on
207.5kg x 3
227.5kg x 3
237.5kg x 3
247.5kg x 3 (545lbs)
x3
DB rows
140e x 10
x 10
Just getting a feel for the lockouts.. felt good, need to get them well over 600lbs for the right effect though i think. DB rows felt good, havnt done them for a while.
yeah my forearms where feeling it. But, I will be bringing these up much heavier
Really focusing on improving my bench over the next bit here, looking forward to getting my press waaay past where it is now. Over the years I think my press has been undertrained compared to my squat. Evening things out now.
After this meet I cant wait to just work on my strength and not have a meet to worry about till the end of June. About 20 weeks. Than USAPL raw nationals end of july. You got any meets within 6 hours of me ever?
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within 6 hours, who knows ill travel to goto good meets. There are a ton of great meets in columbus and i may be doing one in toronto in may still (depending on job situation now).
sumo deads(standing on 2 inch blocks)
beltless
60kg x 3
x 3
90kg x 2
x2
x2
x2
x2
x2
x2
x2
x2
just speed work for her today, trying to widen out the stance. This has always been a weak movement for her as her sticking point is very low.
.. and of course i did not help the recovery of her arms getting her to give me 500+lbs handoffs today! But the other guy we where training with is a new lifter and his handoffs are not up to par quite yet.
squats (very short rest)
bands: blue
67.5kg x 5
107.5kg x 3
127.5kg x 3
x3
x3
x3
x3
x3
x3
x3
x3
Rack pulls (pin #4)
..
..
260kg x 3
280kg x 3
300kg x 3
- squat briefs i am using are about 3 sizes to big. pretty much 0 support, thats alright though. Once the weight gets just a little heavier i may be able to use my good pair.
- my deadlift grip has gotten better and im not sure why. I did all but the last set double overhand. Nice to know that my grip is far ahead of my pull it seems.
next week I will be upping the weight on the speed squats (and getting a little more rest). Also, I will be lowering the pin on the rack deads. I hope to be able to get 260kg x 5 and 300kg x 3 on the next pin down as well. Usually whatever I can pull for 2 reps from pin #3 I can get for a single at the contest.
Also, in just a few weeks here a gym is opening up 2h away from me (with strongman equipment and monolift and such). It sounds like they are having an unsanctioned powerlifting meet, i will be using this 'meet' as a warmup meet to establish my openers for the real meet.
I hope to open with around 740 / 480 / 650.. we will see.
bench
60kg x 5
80kg x 3
100kg x 3
120kg x 1 - 3 board
140kg x 1 - 3 board
160kg x 1 - 3 board
add shirt (big rage-x)
180kg x 2 - 3 board
200kg x 1 - 2 board
220kg x 1 - 1 board pr
230kg (508lbs) x 1 - 1 board pr
Inclines
3 sets
arms very beat up today. My bench form sucked too, no arch, no leg drive and i was having trouble getting the weights into the right position. The 508lbs felt very light though, going to do it to the chest next week. Bench has taken off recently, im happy. Just a few months ago I pressed 411lbs on a 3rd attempt, now ill likely open near 500.
we can do a PL meet on a saturday then a SM contest the following sunday, im in. Actually, that sounds like a good weekend!
why cut to 200lbs? isn't LW 231lbs?
200lbs strongmen? are these girls?
if i can get my hip issue taken care of, i'm down for that (Pling meet one day, strongman week or two later). Max squats doesn't sound like a great idea right now. haha
You would cut to 200lbs so you wouldn't be in my weight class. There's <200, 201-231.4, then sometimes a MW 231.5-265, and/or HW (232+, or 265+)
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Ill go in your weight class, head to head. I thought there was only 2 classes actually. At my height I think i could be a LW and not be to skinny.
Why has my bench gone up? could of reasons i figure.
- I hit an all time BW pr at 255lbs, for whatever reason when I gain weight my bench goes up (even after I loose the weight).
- More heavy attempts (for a while I was pretty much doing ME work 2x per week)
- Got my form a little better too
- Got more comfortable with my shirt
- Brought up my shoulder strength through incline and overhead presses
But mostly, just more drive in bench training because I still find my bench embarrassing considering my leverage for benching is pretty good.
her training is coached by me. Right now she is trying to rehab some bad tendonitis, so there will be limitations to here training in the coming weeks. She is currently deadlift almost every training session in some way or another. She weighs about 148lbs and is my height (5'9) for reference. 
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