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Old 10-08-2013, 09:20 AM   #61
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Default Meet Prep - Week 4

Here's my log from yesterday's training. AM BW - 211

SQUATS
45x3x8
135x5
195x5
225x4
250x3
290x2
350x1, belt
355x1, belt
375x1, belt had to work for it a little bit but definitely not a grind. Need to work on explosiveness out of the hole, any tips!?!?
315x2x3, pause reps no belt.

AB ROPE CRUNCHES/WEIGHTED PLANKS
70x15
80x15
90x10, alternated with 30 sec 25lb weighted planks

STIFF LEGGED DEADLIFTS
135x2x5
185x5
225x2x5, definitely need to up my hamstring glute game

EZ CURLS
35x10
55x10
65x10, CURL PR DUDE! Never could do more than 5 of these. Any improvement is good in my bood!
55x10
35x17

Did a few pull ups and foam rolled/stretched. Also ate a massive bowl of spaghetti.
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Old 10-09-2013, 05:51 PM   #62
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AM BW: 211

BENCH
45x3x5
95x5
105x5
125x4
145x3
160x2
195x1
200x3, decided to hit a triple on this because I'm planning on opening with 200. Actually felt really good.
210x1, little bit of a struggle but came up pretty easily
170x2x10, my partner is away so I decided to break this up into two sets of ten instead of the one AMRAP set.

195x1

200x3

NOTES: I actually decided to concentrate more on form today. For the first time I brought my grip instead of the rings and adjusted my wrists so that they were in a position similar to if I were using a false grip. Previously I benched with a slightly wider grip and with my knuckles totally parallel to my wrists. I definitely felt WAY more triceps activation then previously. I can't tell just yet but I think this feels more efficient or correct?

OHP
Had a pretty bad pump in my triceps after benching so I could go as hard as I would have liked on the overheads. Still got them done though.
45x5
75x3
110x3x5

BENTOVER REVERSE FLYS
15x5x10

DIPS ON BARS
BWx10
w/45 plate x 4x5
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Old 10-12-2013, 02:38 PM   #63
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Here's yesterdays log. Slept like total garbage wednesday and thursday night and my diet was all kinds of terrible due to work so going in yesterday I was feeling less than optimal. Still got what I needed done

DEADLIFTS
135x2x5
160x5
200x4
240x3
295x2
360x1, belt
385x1, belt
395x1, belt. Not as fast as I would have liked.
320x3x3, first two sumo last one conventional.

385


395


315x3, conventional.


BB FRONT SQUATS
45x3x5
95x5
115x5
125x5
135x2x5, form actually felt way better on these.

"KROC" DB ROWS
50x5
80x5
90x3x10

TRAP BAR SHRUGS
135x10
225x2x10

DB CURLS
20x10
25x10
30x2x5
25x10
20x10


I have one more week left in the LRB short cycle and then another four weeks until the meet. I'm toying with the idea of make next Friday my last day of deadlifting and then the following three weeks running Smolov JR for Bench and Squat, or at least bench while squatting moderately on a 5x5 or something, with the fourth week off which leads me right into the meet. Does this sound like it would be absolutely crazy or crazy enough to work?
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Old 10-12-2013, 03:28 PM   #64
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Doing some quality lifting man, squats look strong!
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Old 10-12-2013, 04:55 PM   #65
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Originally Posted by big_swede View Post
Doing some quality lifting man, squats look strong!
Thanks brother! I'm feeling real good about everything going into this meet.
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Old 10-13-2013, 10:12 AM   #66
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395 looked manageable.
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Old 10-13-2013, 10:32 AM   #67
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Originally Posted by BendtheBar View Post
395 looked manageable.
Thanks man. It felt harder than it looks in the video. Once I break the floor it comes right up, my problem is speed off the floor.
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Old 10-14-2013, 06:34 PM   #68
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AM BW: Who the hell knows because my scale is dead and I ate like total crap because of a wedding.

SQUATS
45x3x8
135x5
195x5
225x4
260x3
290x2
365x1, belt. crushed it
375x1, belt. kind of crushed it
385x1, belt. put up a little bit of a fight but got it up with gas left in the tank.
330x2x3 pause reps. First set no belt, second with belt. there's no way in hell I was getting all three of those w/out the belt.

STIFF LEGGED DEADLIFTS
135x5
225x3x5

AB ROPE/WEIGHTED PLANKS
70x10
80x5
90x5
100x2x5, alternated w/ 35 planks using 25 lb plate.

BENTOVER REVERSE FLYS
15x4x10, I suck at these and my rear delts are garbage.

DB CURLS
30x2x5
25x10, was in a rush so I didn't get to finish these.
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Old 10-16-2013, 06:25 PM   #69
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AM BW:213.5

BENCH
45x3x8
105x5
125x4
145x3
165x2
200x1, damn easy
205x1, still really easy
215x1, couldn't believe how fast this came up
185x8, definitely had 2-4 more in me but had no spotter so didn't want to push it. This is the first bench session i've had in a while where i've been truly stoked on my output.

200
205
215

OHP
45x5
95x3
120x2x5
120x9

BARBELL ROWS
45x5
135x5
185x3x5

LYING TRICEPS EXTENSION
35x5
60x3x5

DB SHRUGS
75x10
90x2x10

DIPS
BODYWEIGHTx10
w/45lb platex3x5

overall a REALLY good training session. Definitely think I'm going to run the smolov jr for bench/squat starting next week.
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Old 10-18-2013, 06:20 PM   #70
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AM BW: 215, went a little carby yesterday.

DEADLIFTS
135x2x5
200x5
240x4
280x3
315x2
375x1, belt
385x1, belt
415x1 PR!, belt. Was only supposed to go for 405 but 385 was so easy and I felt really good so I decided to try and hit 415. Ripped it off the floor no problem, no struggle. A really great lift. I was very excited...

415

FRONT SQUATS
45x3x5
95x5
125x5
135x3x5

AB ROPE PULLDOWNS/WEIGHTED PLANKS
80x2x10
100x3x5
:30 second 25lb planksx4
60 seconds 25lb plankx1

FACEPULLS
70x2x10
80x3x10

SIDE LATERAL RAISES
15x5x10

DB CURLS
20x10
25x10
20x10

I feel liked I crushed this whole session today, feels so good.
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