bench
60kg x 5
100kg x 2
120kg x 1
140kg x 1 - 3 board
160kg x 1 - 4 board
add shirt
180kg x 1 - 3 board
200kg x 1 - 1.5 board
210kg x 1 no touch (1/2 board away)
200kg x 1 - touched
cg 4 board
140kg x 5
160kg x 5
170kg x 5
notes
- actually touched a rep in the shirt so i'm happy, ill have to open around there.
- bench SUCKS right now, due to old forearm injury and current wrist problem my training has sucked for it big time.
squat (no box)
60kg x 5
add briefs
100kg x 3
140kg x 2
add suit straps down
180kg x 1
straps up (very loose)
220kg x 1
260kg x 1
300kg x 1 (661lbs)
add reverse lights
320kg x 1
340kg x 1
360kg x 1
372.5kg x 3 (815lbs)
pin pulls 2nd pin (3 inches off ground)
bands: doubled minis
60kg x 1
100kg x 1
140kg x 1
160kg x 1
x1
x1
x1
x1
180kg x 1
x1
x1
x1
x1
notes:
- squats felt great, everything was to depth and easy. Kept the straps loose for all reps and didn't have to strain for any attempts.
- the 815 x 3 is a 15lbs pr, and was very easy.
- deads where fast.
- squat training more or less done, 1 DE day and that is it. A nice PR is coming for sure.
monday - pullthroughs, shrugs, abs
tuesday - shirt bench
wed - off
thur - DE squats, pulls in the 70% range
fri - off
sat - shirt bench (maybe, will see)
sun - 5x5 squat with 140kg, 10 pulls with 140kg
mon-fri off
sat - contest
bench
60kg x 1
80kg x 1
100kg x 1
120kg x 1
add reverse greens
140kg x 1
160kg x 1
180kg x 1
190kg x 1
200kg x 1 ties pr, easy
190kg x 1
x1
x1
inclines
3 sets
notes
- was going to shirt up again but i drew alot of blood last shirt bench workout and didn't feel like opening up my wounds. Bench felt solid though.
- back to my old bench set-up by the looks of things (feet tucked). To much trouble keeping my ass on the bench with feet flat, but the leg drive was much better.
- going to try my rage-x on saturday instead of the SDP and judge what shirt I want to use for the meet. less then 2 weeks out and I have no idea. I think number will be similar either way. Ive been using the SDP lately, but I have competed in many meets in my trustworthy rage-x so we will see.
but i would guess 150lbs at the bottom, pretty much 0 at the top. In the past, whatever I could single with these bands, I figure was 100lbs higher then what I could hit without them.
squats where all pretty easy, 2 weeks out is not the time to really strain on a squat imo. I was not pushing each one with max effort like in a contest, either.
last meet i did 800 x 3 before the meet and 900 x 1. I dropped the single this time around due to the fact it took far more then it gave in terms of recovery..
BUT.. 820ish x 3 with no knee wraps and loose straps is a better lift then 900 x 1 with tight straps and knee wraps. I figure with knee wraps and tight straps i would be around 950lbs now on that lift.
notes
- last squat workout, meet is next Saturday.
- squat is feeling very strong, no worries about it.
- deads where also fast, i think all the band work ive been doing is going to pay off at the meet.
- will bench tomorrow, and that will be it for training for the meet, i wont even have a gym membership until then (and after the meet im getting my gym set-up).
- got in an order from apt today, new wrist wraps (36 inch strangulators) new knee wraps (convicts) and a few other things. i have a pair of the convict wraps already but they are well used and i will just open with them.
bench
62.5kg x 5
82.5kg x 3
102.5kg x 3
132.5kg x 1
add rage-x
182.5kg x no touch
202.5kg x 1 board away
207.5kg x 1/2 board away
207.5kg x miss
notes
- worst bench training cycle ever for this contest. Im pissed off.
- I don't know why I went back to a westside split, this is the third time ive tried it for my bench and it has yet to work yet. My reverse band press is up, my raw bench is up, my raw board press is up a little.. and my shirted press is down 20kg, everything feels heavy in my hands, ive having problems touching and lockout strength which was once my strong point, sucks.
- im opening raw at the meet next weekend, then i will throw on my SDP and try to set a PR. I left alot in the tank in the bench last contest so there is still hope in setting a PR.
- very frustrated with my bench. I'm getting like 100lbs out of a SDP or 2ply grip stitched rage-x.
- i need to stick with what works for me. Ive learned this for the squat and deadlift, but not for the bench. After the meet ill be going back to my old style of benching (big iron methods). sorry for the rants.. just frustrated as hell.
resting until next saturday, going to try think positive in that time.
still pretty messed up, i think it will hold for a few attempts at the meet and then ill worry about fixing it up afterwords, not the best choice but the only real option besides sitting out.
went to a SM contest today, would have entered it if i wasn' t 6 days out. my buddy finished 2nd out of 10 or so, was his first meet. Theses where the LW number (<231lbs)
regular deadlift - 400lbs for reps in 90 seconds (winner got 23, buddy got 20)
tire flip - 500lbs tire, friend got 2nd with 25 seconds, winner was 23 or so i think.
log press - 185lbs, friend only got a single, best was 6-7
yoke - 450lbs, friend got 2nd.
farmers 190lbs/hand, friend got 2nd.
cool contest, i think i would have held my own in some of the events, to bad i have a meet so close.
still pretty messed up, i think it will hold for a few attempts at the meet and then ill worry about fixing it up afterwords, not the best choice but the only real option besides sitting out.
went to a SM contest today, would have entered it if i wasn' t 6 days out. my buddy finished 2nd out of 10 or so, was his first meet. Theses where the LW number (<231lbs)
regular deadlift - 400lbs for reps in 90 seconds (winner got 23, buddy got 20)
tire flip - 500lbs tire, friend got 2nd with 25 seconds, winner was 23 or so i think.
log press - 185lbs, friend only got a single, best was 6-7
yoke - 450lbs, friend got 2nd.
farmers 190lbs/hand, friend got 2nd.
cool contest, i think i would have held my own in some of the events, to bad i have a meet so close.
those look like pretty lightish events. I'd love to do that show. I can't imagine hitting 20 reps with 400 though. I bet your friend has a 600lb pull at least, right?
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he hit 529lbs on a 3rd attempt in a contest (with DL bar) a few weeks ago. I estimate its closer to 550 these days because he has improved his form.
the deadlift event was good, no straps allowed and it was just a standard olympic bar. The reason why the reps are so high is because they did not care if you paused or not at the bottom. bounce it off the ground and then hitch it to lockout adds huge lbs if you are repping the dead. He said is previous best while training for a PL comp was 405 x 5.
he hit 529lbs on a 3rd attempt in a contest (with DL bar) a few weeks ago. I estimate its closer to 550 these days because he has improved his form.
the deadlift event was good, no straps allowed and it was just a standard olympic bar. The reason why the reps are so high is because they did not care if you paused or not at the bottom. bounce it off the ground and then hitch it to lockout adds huge lbs if you are repping the dead. He said is previous best while training for a PL comp was 405 x 5.
nice. hitching and with a bounce, i still bet it's probably over 550. Of course, he hit 529 after a bunch of other ME lifts, so it may be higher than 550, right?
Dude, we need to do a strongman show sometime in the future. You should fly out to somewhere in the states for a show, and i'd do the same.
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plus, that's just 1 event. don't wait to compete noob.
strongman would just be something i did for fun on the side. I think i would have a legitimate shot of getting a LW pro card depending on the events with a few more years training.
its pretty hard to compete in SM when i have PL contests planned for quite a while I can just wing one.. but being unprepared sucks, too.
strongman would just be something i did for fun on the side. I think i would have a legitimate shot of getting a LW pro card depending on the events with a few more years training.
its pretty hard to compete in SM when i have PL contests planned for quite a while I can just wing one.. but being unprepared sucks, too.
stop planning pling contests, and let's plan one.
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a raw PL contest and strongman comp would have alot of carryover to each other I think. All the squatting/pulling/benching would help big time. we can do 2 contests in 2 weeks..
I really like SM, but I just don't think its ever going to top PL for me. there is just something about the big3..
a raw PL contest and strongman comp would have alot of carryover to each other I think. All the squatting/pulling/benching would help big time. we can do 2 contests in 2 weeks..
I really like SM, but I just don't think its ever going to top PL for me. there is just something about the big3..
a raw PLing contest is a possibility once i get my #s up a bit on the big 3.
You haven't competed in SM yet, so don't think it can't top PLing. A well run contest is pretty badass and hard to beat. Hopefully you don't pick a poorly run one, b/c that'll probably ruin your impression.
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a raw PLing contest is a possibility once i get my #s up a bit on the big 3.
Or anything.
zing!
__________________
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
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