View Full Version : The Beast from the East
A friend of mine convinced me to start a log. The title is just something someone called me once, it's not really serious or anything. Anyways, some background info. I'm 23, around 5'8" and weigh about 185 right now. I have competed in a few PL meets at 181. My goal right now is not really specific to powerlifting, although that comprises much of my training. I just want to get stronger and more powerful overall while staying lean with decent conditioning. I plan on competing in the 181 class again in the future (raw) as well as eventually trying my hand at some strongman stuff. I want to look strong too.
Some of my current PRs:
445 squat:
http://www.youtube.com/watch?v=aKdxn1qRBZg&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=14&feature=plcp
335 bench:
http://www.youtube.com/watch?v=ODrfZrAtr2s&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=1&feature=plcp
605 deadlift:
http://www.youtube.com/watch?v=8fFuL-GriKk&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=9&feature=plcp
Other fun stuff:
One armed chins:
http://www.youtube.com/watch?v=O70kOuCruSo&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=31&feature=plcp
54" Box jump:
http://www.youtube.com/watch?v=W274RsLLM5I&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=12&feature=plcp
Muscle-up:
http://www.youtube.com/watch?v=LgkrDN-QtH8&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=40&feature=plcp
Getting functional:
http://www.youtube.com/watch?v=hh8oibCBbpE&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=38&feature=plcp
Here's some of my recent training:
Monday, 19 March 2012
1. Squat up to 405x1, 365x3x3
2. Press up to 185x1, 135x5x3, 155x3x2
3. Chins 15, 15, 15, 12
4. DB incline press 100x8x3
5. Misc triceps
Tuesday, 20 March 2012
1. Squat up to 415x1, 365x5, 315x3 (paused, no belt)
2. Bench up to 315x1, 275x5, 225x10 (close grip)
3. Row 225x6x4
4. GHR +45x8x3
5. Biceps 6 sets
Wednesday, 21 March 2012
1. Squat up to 365x5
2. Press up to 165x3x5
3. Bears 135x5,4,3,2,1
4. C2 Rower 1000m
Thursday, 22 March 2012
REST
Friday, 23 March 2012
1. Squat up to 425x1
2. Bench up to 275x5, 295x3, 275x6, 225x10
3. Deadlift up to 495x5
4. Chins 3 sets
5. Curls
Saturday, 24 March 2012
1. Squat up to 425x1, 315x3x3 paused no belt
2. Press 165x3x5
3. Klokov press 135x5x5
4. GHR +45x10x3
Sunday, 25 March 25 2012
1. Squat up to 425x1, 375x5, 335x3x3 (paused no belt)
2. Bench up to 315x1, 295x4
3. Incline DB press 100x6,6,10
4a. Facepull - sueprsets til total failure
4b. Pressdown - supersets til total failure
Monday, 27 March 2012
1. Squat up to 425x1, 365x3x2 (paused w belt)
2. Press 155x5x3
3. Deadlift up to 555x2
4a. Seated DB press 65x10x3
4b. Cable low row 200x10x3
Tuesday, 28 March 2012
REST
Wednesday, 29 March 2012
1. Squat up to 450x1 (+5lb PR), 365x5 (paused w belt), 315x5 (long pauses, no belt)
2. Chins BWx15x3
Thursday, 30 March 2012
1. Squat up to 435x1, 135x10
2. Bench (2ct pause every rep) up to 305x1, 275x5 (last rep grinder)
3a. Parallel grip DB bench (paused) 100x8x3
3b. Chins BWx15, +25x10, +25x10, BWx12
4a. Feet up very close grip bench 135x10 x 4
4b. EZ-curl bar 50x10 x 4
Friday, 30 March 2012
Squat up to 435x1, 405x3 (easy), 225x10
Chins BW x 15, 15'
450 squat from last Wednesday:
http://www.youtube.com/watch?v=Pa3-yxttC4M&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=1&feature=plcp
Saturday, 31 March 2012 (afternoon)
1. Squat up to 405x1, 425x1, 445x1, 405x5 (5 rep PR)
2. 3" deficit deadlift up to 545x2 (PR)
3a. Chins 12, 12, 12, 12
3b. Press 135x5, 155x5, 165x5, 165x5
4a. BB curl 95x10x3
4b. Snatch pull from hang 135x10x3
405x5 squat
http://www.youtube.com/v/IupbNk1gkN4
545x2 3" deficit pull
http://www.youtube.com/v/aeSxBPd_0SQ
PLjinsu
04-02-12, 12:27 pm
405x5 squat
http://www.youtube.com/v/IupbNk1gkN4
545x2 3" deficit pull
http://www.youtube.com/v/aeSxBPd_0SQ
dat hook grip
nice pulls. looked super easy
subbed
dat hook grip
nice pulls. looked super easy
subbed
Thanks. Where's your log man?
Monday, 02 April 2012
1. Squat up to 405x1, 425x1, 445x1, 365x3x2 (paused, no belt)
2. Bench up to 315x1 (1ct pause), then 225x18 (touch & go)
3. Some light incline bench superset with T-bar rows - 3 sets
4. Rolling DB triceps - 25 x lots x 3 sets
C.Coronato
04-03-12, 11:24 am
You have some great numbers my man. Hows the diet looking?
You have some great numbers my man. Hows the diet looking?
Thank you. My diet is fairly clean most of the time. The bulk of my groceries are meats, cheese, fish, eggs and veggies. But when I eat or drink out (maybe 2-3x a week) I never really hold back. Training hard 5-6 days a week, it's not too hard for me to stay decently lean. As summer rolls around, I'll start incorporating more conditioning at the end of my workouts and probably go on a stricter diet to get my bodyfat % back into the single digit range.
Tuesday 03 April, 2012
1. Squat up to 405x1, 425x1, 445x1, 405x1 (paused w belt), 315x3 (no hands)
2. Push jerks up to 185x3x2, 205x2 (easy weight but haven't done these in a while so I've lost some flexibility and still getting the form down again).
3. Push jerk from back up to 225x5x5 (pretty easy weight)
4a. Strict press 135x8x3
4b. Chin BW x 15, 15, 15
5a. DB seated press 70s x 8 x 3
5c. DB incline curl 30s x 10 x 3 (slow tempo)
Wednesday, 04 April 2012
1. Squat up to 405x1, 425x1, 445x1, 455x1 (+5lb PR), then 405x2 (paused with belt), 315x8 (no belt)
2. Floor press up to 275x4, 5, 5 (close, medium, and wide grips)
3a. Chins BW x 16, 16, 15
3b. Rolling DB triceps 40s x 10, 8, 8
455 squat:
http://www.youtube.com/watch?v=Pm-iB185J2w&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=1&feature=plcp
Notes: I think I tend to let me knees come forward when the weight gets heavy. I will try to focus on sitting back more which should make it easier to hit depth.
Thursday 05 April 2012
1. Squat up to 405x1, 425x1, 445x1
This was easy. Even easier than yesterday. I have no doubt I could have doubled 445 tonight or squatted 460+ for a new PR. But I had already set my mind on a deadlift PR.
2. Deadlift up to 500x8 (PR)
3. BB curl 115 x 8 x 3
4a. GHR bodyweight x 10 x 4
4b. Situp on GHR bodyweight x 20 x 3
5. Messed around on some stupid machines for 15 minutes and got a nice pump in the arms and shoulders.
6. C2 Rower - 2000m in ~8:30
500x8 Deadlift:
http://www.youtube.com/watch?v=UOr4Ld4SNY4&feature=youtu.be
Friday 06 April 2012 (afternoon)
Have not had bad DOMS in a while but 8 reps on deadlift did the trick. My abs were also quite sore since I haven't trained them in a while. Regardless, gotta squat!
1. Squat up to - 405x1, 425x1, 445x1 (this was slow, kinda tough), 425x3 (PR triple)
2. Push jerk from back - 225x5, 235x5, 245x5x4
3. Strict press - 135x5x5
4. Muscle-ups - 8
5a. Chins - 15, 12, 12, 12
5b. Snatch pull from hang - 135x5, 185x5, 5, 5
Saturday 07 April 2012 (afternoon)
Was quite hungover this morning and all the accumulated DOMS over the last few weeks seems to have hit me all at once today! I was not feeling good going into this workout but still, it ended up being a pretty good session.
1. Squat - up to 405x1, 425x1, 455x1, then 315x3x3 (paused, no belt)
455 was a pretty tough rep. Definitely a grinder, but happy with it all things considered. Warming up, 185 felt like 315 when I unracked it.
2. Bench (paused) - up to 275x1, 295x1, 305x1, 315x1 (not too hard), then 275x8 (touch & go - PR with this weight), then 245x8 (paused with close grip)
3a. Incline DB bench - 100s x 8 x 2
3b. Chins - 10, 10
4. Beach circuit - a. face pull, b. cable curl, c. cable lateral raise, d. pressdown - 3 supersets, no rest
5. DB swings - 75 x 10 x 6
6. Ghetto prowler - 4x45 plates strapped to a plyo box - 2 round trip sprints
Also did a double overhand (no hook) deadlift up to 405x1 just to check my grip. Got 455 above the knees but it started to slip out. I don't train my grip, just wanted to see what I could do.
Your hook grip is insane! STRONG work in here.. Keep it up!
gr33n3ggsandsam
04-09-12, 12:36 am
Your squats are looking great recently. Can't wait for 500.
Your squats are looking great recently. Can't wait for 500.
Thanks man. That's my no. 1 goal right now. I'm gonna take it one step at a time - every nickel, every dime.
Monday 09 April 2012 (evening)
1. Squat - up to 405x1, 435x1, 455x1 (getting easier), then 415x2 (paused w/ belt), 385x4 (no belt)
2. Push jerk - 135x5, 185x3, 205x2, 225x2x4 (the weight isn't bad but form still feels awkward)
3. Push jerk from back - 225x2x3 (these feel much smoother than regular jerks)
4a. Strict press - 135x5, 155x5x3
4b. Cable low row - Stack-2 x 10, stack-1 x 8, stack x 5
5a. DB seated press - 75s x 10 x 3
5b. DB row - 120s x 10 x 3
6a. DB incline fly - 20s x 20, 15, 15
6b. DB rear delt raise on bench - 20s x 10, 8, 8
6c. DB lateral raise - 20s x 10, 8, 8
6d. External rotations - 5s x 12, 10, 10
Totally "blasted my delts" tonight. Haha.
So yesterday I was messing around at the end of my workout and gave this exercise a shot: http://www.youtube.com/watch?v=4aJGUPDpMR0
I did 3 sets of 10 per side with 65 but I didn't log it since I didn't know if I was doing it right. But holy shit my obliques were sore today. It made deadlifting difficult. Was also quite lethargic tonight. May be time to back off a little on the intensity.
Tuesday 10 April 2012 (evening)
1. Squat - up to 405x1, 435x1, 455x1 (PR attempt coming soon)
2. Deadlift - up to 545x1 (felt slow so I called it here)
3. BB shrug - up to 585x8, 495x10, 405x10, 315x20, 225x20
4. Chins (various grips) - BW x 17, 17, 17, 17
For some reason all the fat out of shape people in my gym love shrugs. They'll load up a ton of plates on the bar, strap themselves in, and move their shoulders up and down with 1/4" ROM. I never see them do squats, deadlifts, or presses, but tons of heavy shrugs. I decided to see what all the fuss is about. Worked up to 6 plates, which felt pretty heavy for shrugs. The best I've seen in the gym is like 735 I think , which despite the shitty ROM and bouncing off the thighs was actually pretty impressive for a guy who had to be 300lbs 40% BF.
gr33n3ggsandsam
04-11-12, 11:24 pm
3. BB shrug - up to 585x8, 495x10, 405x10, 315x20, 225x20
Damn dude, those shrugs look intense especially after deadlifting. It must be that awesome hook grip of yours because I can barely hold the bar when I do shrugs after deads.
Damn dude, those shrugs look intense especially after deadlifting. It must be that awesome hook grip of yours because I can barely hold the bar when I do shrugs after deads.
Thanks. But I cheated and used straps. :p
Wednesday, 11 April 2012
Squat up to 405x1, 435x1, 460x1 (+5 PR), then 415x4 and 365x4 (paused, no belt)
Bench press up to 315x1 (paused, easy) then 295x5 + 1 assisted rep
DB Incline 110x8, then I got tired and called it a day.
460 was considerably harder than 455 last week. CNS and muscles are both quite taxed right now so I may back off a little and just aim to hit about 90% (415~425) every day until I feel fresh enough to go for another PR.
Squat video
http://www.youtube.com/watch?v=fEd1xIBWC70&feature=youtu.be
Thursday, 12 April 2012 (evening)
Somewhat lighter session tonight. Left the gym feeling good and refreshed, ready to lift heavy again.
1. Squat - up to 405x2, 425x2 (easy reps, concentrated on a slow and controlled eccentric)
2. Incline Bench - up to 275 x 1, 225 x 8
3a. Close grip bench - 225 x 8 x 4 sets (long pauses on the last few reps of each set)
3b. Chins, various grips - +45 x 8 x 4 sets
4a. Glute-ham raise - Bodyweight x 15 x 3 sets
4b. Rolling DB triceps - 20 x 20 x 3 sets
4c. Seated DB curl - 30 x 15 x 3 sets
Friday, 13 April 2012
1. Squat up to 405x1, 425x1, 445x2 (2RM PR), 315x8
2. Push jerk from back 225 x 5 x 3 sets
mcbeast
04-13-12, 11:46 pm
I may have missed this, but what is your reasoning behind squatting every session..?
I may have missed this, but what is your reasoning behind squatting every session..?
Basically, I have always sucked at squat. It's my worst lift out of the 3 powerlifts by far (although my overhead sucks too), and I've been chasing 500 for years now. I have tried various programs and made OK gains on some, zero gains on others. I did a Smolov cycle last year and got good at reps and work capacity but added little to my one rep max. So I decided to attack it with everything I've got and basically just train the hell out of my squat until it starts improving. I try to work up 90% of my max every session, which is a reasonable working weight that doesn't really tax my CNS too much but allows me to get comfortable with heavy weight on my back. If I feel good, I'll go for some PRs (singles or reps). Otherwise, I just make sure to squat a moderately heavy weight like it's my job, with no emotions or psych-up to wear out the CNS. The cumulative volume over a training week is reasonable since the reps are pretty low each session.
So far it's been working. I probably won't train like this forever, but as long as I keep making slow and steady progress towards 500, I will try to ride out these gains till I get a legitimate 5 plate belt only squat to depth.
Saturday, 14 April 2012 (noon)
1. Squat - up to 405x1, 435x1, 465x1 (+5 PR)
2. Deadlift - up to 495x1, 545x1, 585x2 (2RM PR)
3. Muscle-up - 5
4. Chins - BW x 18, 15, 12, 10
5. Ghetto prowler (4x45 plates on plyobox) - 3 round trips
Squat 465:
http://www.youtube.com/watch?v=V_UkQhkTDWE&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=2&feature=plcp
Deadlift 585x2:
http://www.youtube.com/watch?v=gf806zHBkUs&list=UUm7oBwRQ89TWQH2GfE2MHTw&index=1&feature=plcp
Sunday, 15 April 2012
Took a much needed rest day.
Monday, 16 April 2012 (evening)
Felt fantastic going into the gym. Squats were a breeze - everything felt fast and smooth. I felt a slight strain in my shoulders/pec on all my bench sets so I held back a little bit. I'm fairly certain this was due to me going relatively heavy on incline bench last Thursday, an exercise I rarely train. I will try to mix these in more often with lighter weight and full ROM to get the used to the movement and strengthen the smaller muscles/connective tissue of the shoulders and pecs.
1. Squat - up to 405x2, 425x2, 455x1 (fairly easy)
2. Bench - up to 300x4 (pause first rep), then 225x10 (long pauses on all)
3a. Incline DB bench - 100s x 8, 10, 10, 10
3b. Chins (various grips) - +45 x 10, 10, 10, 10
4a. Rolling triceps - 25s x 15, 20, 20
4b. Reverse EZ-curl - bar+30 x 15, 15, bar+40 x 15
4c. Regular EZ-curl - bar+30 x 15, 15, bar+40 x 15
Tuesday, 17 April 2012 (evening)
1. Squat - up to 405x2, 425x2, 385x2 (paused, no belt), 315x6 (slow eccentric, no belt)
2. Deadlift - up to 405x3x5 sets (no belt; working on speed and form)
3. DB row - 130s x 8, 10, 10, 8
4a. GHR w/ BB - 45 x 10, 10, 55x 8
4b. GHR situps w/ BB overhead - 45 x 10, 10, 55 x 10
Wednesday, 18 April 2012 (evening)
1. Squat - up to 405x2, 435x1, 455x1, 435x4 (4RM PR), 385x2 (paused, no belt), 315x2x2 (no hands)
http://www.youtube.com/watch?v=j91IQ5CDFVs&feature=g-upl&context=G2ef1007AUAAAAAAAAAA
Thursday, 19 April 2012 (evening)
Felt a little sluggish tonight so decided not to push it on anything.
1. Squat - up to 405x2, 435x1
2. Push jerk from back - 225x5, 245x3x3
3. Strict press - 135x5, 155x5x5
4a. DB seated press - 65x10x3, 75x10x2
4b. Chins (various grips) - BWx15x5
Saturday, 21 April 2012 (early afternoon)
1. Squat - up to 405x2, 435x1, 460x1, 475x1 (+10 PR)
2. Bench press (touch & go) - up to 300x1, 320x1, 340x1, 345x1 (+10 PR)
3. Deadlift - up to 545x1, 585x1, 610x0, 610x0 (about 1" short of lockout both times)
4a. DB skullcrusher - 100x10, 120x10, 120x10
4b. Chins - 20, 15, 15
Started off as just another training session but I pretty much turned it into a mock full power meet.
Squats felt good and strong. A little stiff at first on the warmups from taking a day off but felt better after adding some weight. Got a little nervous on the descent with 475 so I cut it about an inch higher than I wanted. I thought it would be high but looking at the video it looks close.. I'll let you guys decide.
Bench also felt very strong. Decided to stick with touch and go today. Worked up to an easy 320x1 then put on 340 to go for a PR. Dumbass forgot to start the video camera until I was locking it out so I was kinda pissed. Anyway I then decided to try again so I could get a bench PR on video, but since the 340 was easy, I bumped it up to 345. Nice solid rep, and probably could have gotten 350+ today if I had planned my attempts differently. Happy with this, considering I haven't had any real approach to my bench training recently.
I was pretty exhausted by the time I got to deadlifts. It was around 4pm at this point and I was still running off my 10am breakfast, and I could feel CNS fatigue kicking in from my previous max effort lifts. "Opened" with 545 which was OK, not the fastest I've ever pulled it. Then did 585 for a moderately hard single. Attempted 610 for a 5lb PR but today was not the day, barely missing the lockout. Tried it again amd got closer the 2nd time but still not a solid lockout. Oh well I'll get it next time.
I need to work on my deadlift lockout. I have a tendency to ramp it up and use my lower/mid back instead of driving through with the hips. My plan was to do more submax sets with a lot of focus on strict form, as well as some reverse band pulls. But I'm open to any suggestions. I may run another Coan/Phillipi cycle at some point and try to get up to 635.
Needless to say, I am pretty exhausted and will probably take tomorrow off. Back to heavy squats on Monday.
Squat 475:
http://www.youtube.com/watch?v=wJgZJzF9zPU
Bench 345
http://www.youtube.com/watch?v=sWQdnGFNEJ8
Took Sunday off. Much needed rest day.
Monday, 23 April 2012 (night)
1. Squat - up to 405x2, 435x1, 415x5 (+10lb 5RM PR)
2. Bench - up to 275x2, 295x1, 315x1 (paused), then 295x6 (touch & go), then 235x12 (paused)
3a. DB Incline Bench - 110s x 8 x 4
3b. Weighted Chins - +50 x 10 x 4 (various grips)
4a. Cable curl - 3 sets
4b. Rope pressdown - 3 sets
Tuesday, 24 April 2012
1. Squat up to 405x2, 435x1, 455x1, 405x3 (paused w/ belt)
2. Push jerk from back up to 225x5, 225x5, 245x5, 255x3, 255x5
3. Strict press - 135x5, 155x5x4
4a. DB seated presss - 75s x 8, 80s x 8, 10, 10
4b. DB row - 130 x 8, 10, 10, 10
5a. DB incline chest fly - 3 sets til failure
5b. DB rear lateral raise - 3 sets til failure
5c. DB external rotations - 3 sets til failure
Wednesday, 25 April 2012
1. Squat - up to 405x1, 435x1, 455x1 (slow), then 405x6 (rep PR with this weight)
2. Deadlift (no belt) - up to 495 x 3 x 2 (trying to work on mid-back rounding and overall positioning)
3. Ab megaset - hanging leg raises, windshield wipers, chinese core training - 3 sets
My abs and lower back should be quite sore tomorrow.
http://www.youtube.com/watch?v=c2hZpYiL6ec&lc=NtEYXRLLAAd745ECz-VDfAp6rJpYgu1iyyrLjgak-zI&feature=inbox
Saturday, 21 April 2012 (early afternoon)
1. Squat - up to 405x2, 435x1, 460x1, 475x1 (+10 PR)
2. Bench press (touch & go) - up to 300x1, 320x1, 340x1, 345x1 (+10 PR)
3. Deadlift - up to 545x1, 585x1, 610x0, 610x0 (about 1" short of lockout both times)
4a. DB skullcrusher - 100x10, 120x10, 120x10
4b. Chins - 20, 15, 15
Started off as just another training session but I pretty much turned it into a mock full power meet.
Squats felt good and strong. A little stiff at first on the warmups from taking a day off but felt better after adding some weight. Got a little nervous on the descent with 475 so I cut it about an inch higher than I wanted. I thought it would be high but looking at the video it looks close.. I'll let you guys decide.
Bench also felt very strong. Decided to stick with touch and go today. Worked up to an easy 320x1 then put on 340 to go for a PR. Dumbass forgot to start the video camera until I was locking it out so I was kinda pissed. Anyway I then decided to try again so I could get a bench PR on video, but since the 340 was easy, I bumped it up to 345. Nice solid rep, and probably could have gotten 350+ today if I had planned my attempts differently. Happy with this, considering I haven't had any real approach to my bench training recently.
I was pretty exhausted by the time I got to deadlifts. It was around 4pm at this point and I was still running off my 10am breakfast, and I could feel CNS fatigue kicking in from my previous max effort lifts. "Opened" with 545 which was OK, not the fastest I've ever pulled it. Then did 585 for a moderately hard single. Attempted 610 for a 5lb PR but today was not the day, barely missing the lockout. Tried it again amd got closer the 2nd time but still not a solid lockout. Oh well I'll get it next time.
I need to work on my deadlift lockout. I have a tendency to ramp it up and use my lower/mid back instead of driving through with the hips. My plan was to do more submax sets with a lot of focus on strict form, as well as some reverse band pulls. But I'm open to any suggestions. I may run another Coan/Phillipi cycle at some point and try to get up to 635.
Needless to say, I am pretty exhausted and will probably take tomorrow off. Back to heavy squats on Monday.
Squat 475:
http://www.youtube.com/watch?v=wJgZJzF9zPU
Bench 345
http://www.youtube.com/watch?v=sWQdnGFNEJ8
Squat looked good Chia!
Thursday 26 April, 2012
My entire trunk was extremely sore (as expected). Made for pretty rough squatting.
1. Squat - up to 405x2, 425x1
2. Strict press - 135x5, 155x3, 175x1, 185x1, 195x1, 205x0 (not even close), 205x0 (not happening), 185x3 (t&g), 165x8 (t&g)
3. Chins 20, 10
My press sucks. Need more work on it.
Friday 27 April 2012
1. Squat to 405x2, 435x1, 455x1
2. Bench (all long pauses) to 275x2, 295x1, 315x1+F (very close, will get it next time), 275x6
3. DB flat bench, parallel grip - 100x8,8,8
4. BB curl - 135x8,8,8
5. Bis and tris etc.
Saturday, 28 April 2012 (late night)
1. Squat - up to 480xFAIL, then 480x1
2. Deadlift - up to 610x1
3. Chins - 20, 10, 10, 10 (deadstop strict from on last 3 sets)
4a. Shrug machine - 4 sets
4b. Rope pressdown - 4 sets
5a. GHR - 45 bar x 8, 8, 8
5b. GHR situp - 45 bar overhead x 10, 10, 10
6. C2 - 1000m
Notes:
Last week was a pretty hard training week. I was much more fatigued overall. I also averaged 5 hours of sleep each night which probably did not help. I still had DOMS in my lower back and core from Wednesday but decided to attempt some PRs anyway.
Squat - on the first try, I failed to control the descent and the resulting bar whip threw me off my groove. I focused on this and nailed it on the 2nd attempt. Depth was good.
Deadlift - I'm not certain if this would pass in competition due to ramping. It does not look locked out but I am 99.9% sure that the camera angle makes it look like the knees are flexed due to the curve of my quads above the knee - mine are pretty big. If it doesn't count for either ramping or lockout, whatever, I'm not too worried because I'll pull more with better form soon. But I do need to incorporate some top end work, methinks.
Squat 480 (fail)
http://www.youtube.com/v/7A_WVrRs8Vo
Squat 480 (good)
http://www.youtube.com/v/GcOFXJHcv3A
Deadlift 610 (maybe)
http://www.youtube.com/v/1q1rg3E2lxU
PLjinsu
04-29-12, 12:43 pm
Saturday, 28 April 2012 (late night)
1. Squat - up to 480xFAIL, then 480x1
2. Deadlift - up to 610x1
3. Chins - 20, 10, 10, 10 (deadstop strict from on last 3 sets)
4a. Shrug machine - 4 sets
4b. Rope pressdown - 4 sets
5a. GHR - 45 bar x 8, 8, 8
5b. GHR situp - 45 bar overhead x 10, 10, 10
6. C2 - 1000m
Notes:
Last week was a pretty hard training week. I was much more fatigued overall. I also averaged 5 hours of sleep each night which probably did not help. I still had DOMS in my lower back and core from Wednesday but decided to attempt some PRs anyway.
Squat - on the first try, I failed to control the descent and the resulting bar whip threw me off my groove. I focused on this and nailed it on the 2nd attempt. Depth was good.
Deadlift - I'm not certain if this would pass in competition due to ramping. It does not look locked out but I am 99.9% sure that the camera angle makes it look like the knees are flexed due to the curve of my quads above the knee - mine are pretty big. If it doesn't count for either ramping or lockout, whatever, I'm not too worried because I'll pull more with better form soon. But I do need to incorporate some top end work, methinks.
Squat 480 (fail)
http://www.youtube.com/v/7A_WVrRs8Vo
Squat 480 (good)
http://www.youtube.com/v/GcOFXJHcv3A
Deadlift 610 (maybe)
http://www.youtube.com/v/1q1rg3E2lxU
1400+ club?
congrats dude, squat looked strong
Thanks Jinsu. As of today I'm at a 1440 gym total. I think I'm good for 1400 at 181 in competition. I have done all my deadlifts and benches after heavy squats so I may actually be good for a little more with everything fresh. Anyways, hoping to get to a 1460+ gym total soon, when I finally squat 500! Hopefully bench and deadlift will go up by then too.
Monday, 30 April, 2012 (birthday workout)
1. Squat - up to 405x2, 435x1, 455x2 (solid double, +10lb 2 rep PR)
2. Bench - up to 315x1, 335x1, 350xF (very close, got stuck). decided that I couldn't end my workout with a fail so I tried it again and got it. 350x1, definitely a max, for a +5lb PR.
3a. Incline DB bench - 110s x 8, 8, 8, 10
3b. Chins (various grips) - +60 x 8, 8, 8, 8
4 etc. - a bunch of light triceps stuff superset with rear delt exercises, not really necessary to log
Happy with the PRs, it's really all I wanted for my birthday.
http://www.youtube.com/watch?v=_cSbJkkunco&feature=g-upl
gr33n3ggsandsam
05-01-12, 1:34 pm
Thanks Jinsu. As of today I'm at a 1440 gym total. I think I'm good for 1400 at 181 in competition. I have done all my deadlifts and benches after heavy squats so I may actually be good for a little more with everything fresh. Anyways, hoping to get to a 1460+ gym total soon, when I finally squat 500! Hopefully bench and deadlift will go up by then too.
Monday, 30 April, 2012 (birthday workout)
1. Squat - up to 405x2, 435x1, 455x2 (solid double, +10lb 2 rep PR)
2. Bench - up to 315x1, 335x1, 350xF (very close, got stuck). decided that I couldn't end my workout with a fail so I tried it again and got it. 350x1, definitely a max, for a +5lb PR.
3a. Incline DB bench - 110s x 8, 8, 8, 10
3b. Chins (various grips) - +60 x 8, 8, 8, 8
4 etc. - a bunch of light triceps stuff superset with rear delt exercises, not really necessary to log
Happy with the PRs, it's really all I wanted for my birthday.
http://www.youtube.com/watch?v=_cSbJkkunco&feature=g-upl
Bench looked strong. you are killing it with PRs.