yeah the squats today felt good, im mostly happy with the depth i was getting on them. Judging by today, i may be good for more then 805. Quite a bit of time until nationals so we will see how things work out.
My motovation and drive in training may be at an all time high right now. It seems when a meet is in sight im able to really pick things up. I'm looking forward to a really really heavy training cycle comming up to this meet where I smash every PR ive ever held.
sounds odd.. but im training Thur/Fri/Sat/Sun then take Mon/Tue/Wed off. Its the only way everyone schedule worked out. Might actually be good though because constantly having 3 days of rest in a heavy training cycle might make things easier on the joints.
today is rest, tomorrow is rest as well. Weight is 238lbs or so. Bodyweight is approx where I need to be. Starting in 1 week I will start upping the cals some.
goals for the week:
508lbs bench (would be a PR), 530lbs to a 1 board.
750lbs squat, straps down
im ready for some PRs this weekend. Training crew keeps getting bigger as the contest approaches.
Got some new gear on the way as well.. ATPS 'the wrap' knee wraps (LOL), bench belt, metal pro breifs, and some other crap. Thinking about ordering a new rage-x 1 size smaller then mine. I have decided to aim for a 551lbs bench.
bench lockout
CG bench
bands: reverse green
...
...
147.5kg x 3
187.5kg x 3
shirt on (loose rage-x)
227.5kg x 3
247.5kg x 3
257.5kg x 2
267.5kg x 2 (~590lbs)
DB rows
110 x 8e
150 x 20e
Curls
4 sets
bench was solid. going to use a blue band next week and likely get into the 650-700lbs range. deads tomorrow.
I feel my bench is going to take off here pretty soon, arms are healthy and every weight is feeling light. Going to follow a big iron (BIG) style bench training cycle for the next several months or so and see what happens. More or less it works like this:
day 1: lockout
CG reverse band shirted boards (varying band tensions. going to get stupid)
accessory
day 3: straight weight
board presses in shirts. less boards as contests come closer.
I have a great build for bench and its time for me to really put up some big bench numbers on the platform.
__________________
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
For the contest in 8 weeks here. My goal was my first 500lbs bench. If training keeps going the way it is, that may be closer to an opening attempt then a goal. We will see.
Like ive always said, i want to be competitive against the best. Guys like matt k, shawn frankl etc. All my lifts need to improve in order to get to this level - but i will make it happen.
solid frank. Are you still planning on going to Toronto? If so I might compete in that one
you still got your 2ply suit, right?
If I do go to that meet, im going to post a huge total i think. Having some good lifters coming with me most likely (ie a 1100+lbs squatter!).
that meet will be really fun i think. There will be some big lifts for sure. Matthew said he would come and at least watch too.. we can have a party after the meet hahaha.. if i have a good day lifting, booze is on me
squats
bands: blue
...
...
137.5kg x 3
x3
x3
x3
x3
x3
147.5 x 3
x3
x3
rack deads pin # 3
up to 272.5kg (601lbs) x 5
felt strong today. wore single ply briefs to squat in (actually an old metal v-type suit). Felt pretty solid but I was bleeding pretty bad by the end because my legs are way to big for the suit. Working my way up slowly to 380-400lbs for the squats. Right now I am doing them like this:
three reps
rest 20
three reps
rest 20
three reps
rest 3-4 minutes.
repeat
I dont know what this is called. but after 3 cycles, its hard.
oh yeah, forgot my belt today so I wore my girlfriends which i had in my car. My belt is an XL, hers is either a S or M and i have no idea how the hell I got the thing on (the biggest setting of course). It felt like my organs where being squished, and it took 2 guys to get it on. LOL.
Oh yeah.. forgot to mention after todays workout I was doing some basic grip work with the rolling thunder. I decided to try some plate flips to see if I could get the 20kg plates. I ended up getting the 20kg plates for 5 reps in each hand.
this is a plate flip (not me in vid):
I dont know how to progress them though really, add more reps I guess. I dont have 100lbs plates, and even if I did - they would be to heavy. They are actually pretty easy if you have monster hands like me.
My buddy who just started lifting is doing deads today. I told him I put 20kg bumpers on the bar, but they where actually 50kg bumpers hahaha. He does a set of what he thinks is 100kg and says "Damn, this is feeling a little heavy today". I keep my mouth shut and he hits close to 400lbs for 3x3 because he thought it was <300lbs
It was great. Hes been lifting for like 3 weeks and I think hes going to compete with me next meet.
bench
raw
up to 142.5kg x 1
3 board 162.5kg x 1
put shirt on
3 board 182.5kg x 1
2 board 202.5kg x 1
1 board 222.5kg x 1
chest 227.5kg (501) x M (hit rack on way up)
x M (hit rack again)
x M nothing left
mad that i kept missing 501.. should have had it all 3 times.
heard my shoulder pop on the last one and it hurt pretty bad but it seems to be alright now i think.
update on shoulder - im fine. Dont know what happened.. at the bottom of the bench I heard/felt this big popping/cracking sound come from my shoulder and it hurt like hell for a while then went numb.. and now its fine. LOL who knows.
next weekend I will squat with straps up. See how it feels, If I can get near 800 with the depth im currently getting, I will be set-up excellent for 800-850 at the contest. Ive set my squat/bench goals for the contest.
squats
750
805
830-850
bench
480
500
520-530
deadlift im not fully sure where I am yet, havnt tested for a while + going to get DL suit soon.
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