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Old 08-17-2014, 01:44 PM   #101
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Originally Posted by Soldier View Post
Went into the gym today feeling really fresh and ready to go. My triceps were just a little sore from benching the other day, but it wasn't enough to change my plans. The goal today was to deadlift, OHP, and finish with deadlift assistance work.

Deadlift-
135x5
225x3
295x3
365x3
415x3
465x3
465x3
465x3

Seated OHP-
45x a bunch
135x10
185x5
185x5
205x5
185x3
185x3
185x3
135x10
135x10
135x13

Power shrugs from the pins-
135x6
225x6
315x12
405x10
315x10
315x10
225x30 something

Plate loaded pulldown/row-
1pps x a bunch
2pps x a bunch
3pps x a bunch
3pps+a 25 x a bunch
4pps x a bunch
3pps x a bunch
2pps x a bunch

I didn't keep track of any of the reps. I just kept going until I could move the weight anymore. I used straps for these.

Barbell curl-
25x10
75x10
75x10
75x10

Hammer curls-
30x12
30x10

This was a good, hard session. I should be ready to bench and squat again Tuesday or Wednesday.
Thats one Hell of a workout, keep killing it man!
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Old 08-19-2014, 02:43 PM   #102
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Thanks again Casey.

Today I knew I was going to hit the gym, but I've trained 2 of the last 4 days and my entire upper body is sore. My legs felt fine, so i decided to go ahead and squat, but I also just felt a little off today. My CNS was running at about 85% today. That being said, I still hit it hard and came away with a couple PRs, but if I was fresh I could have gone even harder.

Squat with wraps and belt-
45x3
45x3
135x2
225x3
Add belt-
315x3
Add wraps-
365x3
405x1
455x1
475x1 PR, new 1rm for raw squat
425x5 20lb PR

The following movements were done in a superset-

Abs on GHR-
BWx10
BWx10
BWx10

Box jumps-
5x18"
5x24"
5x24"

Inverted rows with rings-
3 sets of 8

I was a zombie at this point. I had to sit for a while before I could really get my head together to get changed back into my uniform. Once I was done I really wanted to just go eat a whole pizza, but I had my stupid protein shake instead.

Not sure what I'll do Thursday when I'm planning to train again. Hopefully I'll be ready to do some benching, but I don't know if I'll be ready to do much more than that. I'm getting strong now, and feeling pretty good, but I'm also starting to feel beat up. I'm starting to really crank up the intensity at this point, so the volume will have to drop accordingly. It's going to be a balancing act of intensity, volume, and frequency and trying to get as strong as humanly possible without killing myself. It feels like it's going well so far, so I'm just going to keep doing what I'm doing.

I see no reason why I can't get a 500+ squat when I peak, if I do it even mostly right.
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Old 08-20-2014, 07:57 AM   #103
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Really strong sessions! 500 squat doesn't seem too far away from you at all.
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Old 08-20-2014, 11:42 PM   #104
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solid work Solider
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 08-21-2014, 02:35 PM   #105
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Bench day. I've slowly widdled down my frequency to the point where I'm essentially training one lift per session. I'm not normally a fan of this method, but it feels good right now and I think the increased recovery time is a big plus as I start to become more specialized and start doing more of the competition lifts with competition form.

Today I did something different. I didn't use my comp form in my warmups. Instead I used a closer grip and brought the bar higher on my chest. This puts less stress on my shoulders and elbows and allows me to warm up the muscles without killing my joints and tiring out my back, which is a big problem with my tuck and arch comp bench form.

Once the weights got heavy I slowly started moving my grip out until I was at competition width. This also brought my ROM down with each subsequent set which helped me be more confident when the weights really got up there.

Once again, I have multiple PRs to report, which is a great feeling.

Bench, warm up form-
45x a bunch
135x8
185x5
225x5

Comp form with medium grip-
275x3
295x2

Comp form with wide comp grip-
315x1 PR
275x5 PR

Comp form with wide comp grip and single ply bench daddy-
315x2
345x1

Dead press from the pins, just above chest height with training form-
225x5
275x1
315x1

The first set of these tired me out, so on the 2 other sets I actually racked the weight at the top. This took out the negative and helped me work on explosiveness. The 315 was a real grinder. The first time I tried it I was just slightly out of the groove and the weight wouldn't budge. I got reset and pushed like my life depended on it and it very slowly rose up until it was locked out.

Tricep roll-ups-
25x a bunch
35x10
45x10
30xfailure
30xfailure+4 forced reps

I haven't benched since I believe last Friday, so I felt really fresh today. 315 flew up, and I definitely could have gone for 335, but I have to control myself and just stick to my plan. Even the 345 with the bench daddy flew up fast and strong. The key is going to be doing enough benching with my competition form so that I'm ready to lift as much as possible, but not so much that it burns me out or leaves me prone to injury.

Honestly, depending on how the rest of my cycle goes I may be able to get upwards of 350 raw in a couple more months.
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Old 08-21-2014, 05:13 PM   #106
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Nice!
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Old 08-23-2014, 12:12 PM   #107
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A couple weeks ago I pulled 545 from a couple inches off the ground, but I knew I could get it from the ground. Today I wanted 545, and I got it. I also screwed up my finger a little bit. Here's how it went down;

Deadlift-
135x5
225x5
315x3
Add belt-
315x3
405x3
455x1
495x1
545x1

I use a lever belt, which has caused me issues before. Today when I went to tighten the belt before the last deadlift my middle finger got caught in the lever and it sheared off a bit of skin. I decided that it was too late to worry about that, and I still wanted that 545, so I chalked up my hands. When I got back to the bar I noticed that a pretty good bit of blood was accumulating around the wound. I grabbed my towel, got the blood off, then got set up and pulled as quickly as possible. The bar came up fairly quickly and locked out with no problems.

I'm crazy stoked about how my lifts are going. I know that the deadlift comes last, so I may be too tired to get as much as possible, but I'm really thinking that 600 may be in my very near future.

I wrapped some tape around the wound and did a little more work to finish up. The next 3 movements were done in a superset, but I only did the whole circuit twice. Twice was plenty.

Pendlay rows-
225x10
225x10

Long jumps-
BWx3
BWx3

Kettlebell swings-
90x10
90x10

After that I headed home. When I unwrapped my finger it immediately started bleeding again, so I grabbed some gause and wrapped it up again. I'll survive.
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Old 08-24-2014, 11:46 AM   #108
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I trained yesterday, but I wanted to get a little more in today. Just a quick session, but still some pretty god OHP numbers.

Seated OHP-
45x a bunch
95x15
135x8
185x5
205x1
225x1
245x1
265x0
185x15 PR
135x15

Plate loaded pulldown/row machine-
1pps x20
2pps x20
3pps x failure

Dumbbell hammer curls-
30x15
40x10
40x10

...And that was it. In and out in about 45 minutes.
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Old 08-25-2014, 11:32 AM   #109
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Well looking at the PR thread, it is almost unavoidable to come to your log buddy ... ... subbed ... Keep smashing the wts. as always ...
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Old 08-25-2014, 11:48 AM   #110
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Wow...I open up this log and nothing but PRs fall out. Great work Soldier.
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