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SELK
04-07-2009, 12:40 AM
Last weekend I totaled 1901lbs. I went 761/479/661 @ 242lbs. A pro total in the 220lbs class (likely where i would be most competitive for now) is 2100lbs. My goal is to acheive this total.

Here is video of my last meet:

QRApWXHLn4c

I am 22 years old and currently about 1 month away from finishing school. I train with my girlfriend (who competes as well) as well as 1 other serious lifter.

My training is a little different then some. I use a pretty low volume approach with heavy weights, don't really do speed work, and train in gear very often. Accessory lifts are almost always stuff that hits a bunch of muscle at once (ie an incline press for accessory on bench days).

Due to no failed lifts in the last meet my recovery from the meet seems to be much faster. I'll be at the gym tomorrow helping my girlfriend train so if things feel alright I will get some lighter work in.

I lift in KGs, but will try to convert at least the heavy sets to lbs.

john bernor
04-07-2009, 12:41 AM
awesome stuff,super strong,,,,God Bless


in HIS grip forever
john

SELK
04-07-2009, 12:43 AM
Basic template:

Sat - Heavy bench
-mostly shirted boards
Sun - Heavy squat
-varying gear and band tensions
Tue - Bench lockout
-reverse band cg board presses
Fri - Deadlifts
-usually straight weight, the only day volume is cranked up a bit.

SELK
04-07-2009, 12:44 AM
Thanks John, your lifts are an inspiration.

SELK
04-07-2009, 07:09 PM
bench lockout

bench
62.5kg x 10
102.5kg x 10 (225lbs)
add reverse greens
142.5kg x 10 (315lbs)
162.5kg x 10 (358lbs)
182.5kg x 3 (401lbs)
add 3 board
202.5kg x 2 (446lbs)
182.5kg x 5 (401lbs)
add 4 board
182.5kg x 12 (401lbs)

Rolling DB presses (on floor)
20lbs x 10
40lbs x 10
x 10
x 10
x 10

notes:
-first day back in gym after contest. 2 days off felt like enough, I only took 2 attempts anyway. kept it a little lighter then usual today though and only did 2 things.
-my 4 board is way stronger then 3 board, Im not sure what this means in terms of my shirted bench, but Ill fix it.

SELK
04-10-2009, 05:19 PM
ME deadlift

below knee rack pulls (pin #3)
bands: lights (new setup.. load of tension. I estimate ~200lbs at the top)
bar x 3
60kg x 3
100kg x 3
120kg x 3
140kg x 3 (308lbs)
160kg x 3 (352lbs)
180kg x 3 (396lbs)
200kg x 3 (440lbs)
220kg x 1 (484lbs)
230kg x 1 (506lbs) so ~ 700lbs at top.

Power Squats (going to call the sled 60kg for ease of calculation, i imagine it weighs more)
100kg x 8 (220lbs)
140kg x 8 (308lbs)
180kg x 8 (396lbs)

Standing Ab Pulldowns
4 sets up to stack + 15kg x 15

Kettlebell Swings
1 kettlebell x 20
2 bells x 20
x 20

Notes
- Happy with the rack pulls. The band tension was more then I have ever used.
- Took it a little easier on the power squats as they are new to me and we are hitting them hard on sunday.
- Feeling good considering I competed last weekend, not beat up at all.

SELK
04-11-2009, 07:34 PM
ME bench

warmup:
- chuck v rows
- stretching


Floor Press (middle on ring)
62.5kg x 10
82.5kg x 10
102.5kg x 10 (225lbs)
add reverse greens (deload at top)
142.5kg x 3 (315lbs)
162.5kg x 1 (358lbs)
172.5kg x 1 (380lbs)
182.5kg x Miss (401lbs)
142.5kg x 10 (315lbs)
152.5kg x 8 (334lbs)

Flat DB Press
60 x 10
90 x 8
x 8
x 5

Pulldowns
2 sets

Notes
- Havn't done floor presses forever. Last time I did them I did 225lbs x 5, so there is some big improvement. 380lbs felt very easy, 401lbs was a grinder all the way up and for the life of me I couldn't lock the sob out, was around 3 inches shy of lockout I imagine, strained on it for some time before it got took, close but no good.
- Havn't done DB presses in >1 year I think. Felt very odd doing them.
- This workout was a change of pace from the ME stuff I have been doing lately (almost all shirt work).
- Tomorrow starts a 12 week training cycle. No specific meet in mind, me + training partner just felt we progress a little more with a target date to test maxes etc.

SELK
04-12-2009, 03:22 PM
Week 1, day 1 of 12 week training program

ME squat

Box Squats
Bands: 2 pairs of blues (~385lbs tension)
62.5kg x 3
102.5kg x 3
122.5kg x 2 (~655 at the top)
142.5kg x 2 (315lbs + ~385lbs = around 700lbs at the top)
x2
x2
x2
x2

Power Squats (machine as 60kg)
100kg x 8 (220lbs)
140kg x 8 (308lbs)
180kg x 8 (396lbs)
x 8
200kg x 8 (440lbs)

Notes:
- Squats felt good today. Fast considering the tension + weight. This is week 1 of a 3 week band cycle, pretty similar to a westside circa max phase.
- Power squats done almost like a good morning, really sitting back and putting the empisis on glutes/hamstrings. When I have done them in the past I have done them more for Quad work, but I think I need to bring up my glutes especially.
- Rest day tomorrow, bench lockout on tuesday.

SELK
04-14-2009, 07:25 PM
bench lockout

cg bench
62.5kg x 10
82.5kg x 5
102.5kg x 5
add reverse blues
142.5kg x 5
182.5kg x 5
192.5kg x 5
202.5kg x 5
add 3 board
222.5kg x 5
232.5kg x 5 (513lbs)

declines
100kg x 3
127.5kg x 8
x 8

rolling db press on floor
35 x 12
45 x 12
50 x 12

notes
- bench felt good today. was starting to get really explosive on the heavy 5s on the bench.
- declines will start to get heavy soon, just starting out a little lighter on them.
- for the first time in a while my triceps seem to be recovering between workouts. hopefully this continues.

Cricket_Fire
04-14-2009, 07:31 PM
Good to see you started a journal bro

Your goal is a pro total; mine is to catch you total ;) haha

Shooter tells me you might not be coming to T.O. now?

SELK
04-14-2009, 09:01 PM
Good to see you started a journal bro

Your goal is a pro total; mine is to catch you total ;) haha

Shooter tells me you might not be coming to T.O. now?

Then you are going to need a pro total haha :D

I dont think toronto is going to happen. I have no money at all right now. I may not compete for another 6 months or so because of this. Its all good though, a longer 'offseason' is only going to do me good as I really just need to get stronger if i want that 2100lbs total.

SELK
04-16-2009, 09:50 PM
deads

warmup
stretching
bw reverse hypers

conventional deads
60kg x 5
100kg x 5
140kg x 1
180kg x 1
200kg x 1
232.5kg x 2 (~512lbs)
187.5kg x 3 (~413lbs)
x3
x3
x3
x3
x3
x3
x3

stiff legs
100kg x 8
110kg x 8
x 8

bentover rows
92.5kg x 8
x8
x8

arch back good mornings
102.5kg x 8
x8
x8

pulldowns
3 sets

notes
-Ive got the flu so everything was brutal today, but made it through.

Cricket_Fire
04-17-2009, 06:11 AM
Nice session, especially with a flu!

SELK
04-18-2009, 03:27 PM
yeah, at least got in some volume so it wasn't a complete write off haha

bench

bench
62.5kg x 8
82.5kg x 5
102.5kg x 5
add 3 board
142.5kg x 5
162.5kg x 5 (360lbs)
add shirt
add 4 board
182.5kg x 3 (401lbs)
202.5kg x 2 (447lbs)
222.5kg x 2 (491lbs)
242.5kg x 2 (535lbs)

Inclines
62.5kg x 6
95kg x 8 (210lbs)
x 8

notes
- was rushed and had to get through workout quick. I thought i would be able to do more to 4 boards seeing as ive done that much for a single off of 2 boards before. Guess its a weakness I need to fix.
- high band tension squats tomorrow

SELK
04-19-2009, 03:45 PM
squats

box squats
bands: 2 blues, 1 green (approx 500lbs tension)
62.5kg x 2
102.5kg x 2
add briefs
112.5kg x 2
122.5kg x 2 (~770lbs at top)
x2
x2
x2
x2

Power Squats (sled as 60kg, weighs much more i suspect)
100kg x 5
140kg x 5
200kg x 8
220kg x 8
240kg x 8 (~529lbs)

notes
- squats felt solid. next week tension goes up. next week is the final week of the heavy band phase. I really like working with heavy tension.
- power squats we do as almost a good morning, they really hit the back/hams/glutes hard. Will be keeping them in the next 10 or so weeks most likely. I have no doubt the weights are going to improve on them.
- rest day tomorrow.

Cricket_Fire
04-19-2009, 05:06 PM
Straight nasty band squats bro!

And no, 100lbs isn't close to enough carryover for you - I'm getting damn near 200lbs out of mine and my bench sucks way more then yours haha

SELK
04-19-2009, 06:21 PM
Next week we are going 2blues, 1green, 1purple. Its a little more tension then 3 blues, can't wait. Hoping to hit ~900lbs at the top.

Yeah carryover with a bench shirt has always been a struggle for me, my raw bench is 380-400 (most ive tried is 380 but ive done 400 x 2 off a 1 board). And ive hit 500 ONCE in my shirt.

I think some of the problem is that my shirt is to loose and worn out. I can easily get it on by myself, ive touched 400 in it at a meet before in the shirt about a year ago. Ill have a new shirt 1 size smaller in a few weeks here so hopefully things will change. I cant complain to much though, i have put about 100lbs on it in the past 5 months.

SELK
04-21-2009, 07:24 PM
bench lockout

bench
62.5kg x 8
82.5kg x 5
102.5kg x 3
122.5kg x 3
142.5kg x 3 (315lbs)
add reverse blues
182.5kg x 3
212.5kg x 3 (468lbs)
222.5kg x 3 (496lbs) (spotter touched 3rd rep)
222.5kg x 3 (496lbs) good
add 3 board
242.5kg x 2 (535lbs) pr, but wanted 3 reps.

bb declines
62.5kg x 8
132.5kg x 8 (291lbs)
x 8

Floor rolling DB presses
45 x 12
x 12

notes
- wanted 3 reps with the 242.5kg set, but the second rep was max effort. never done it for a double though.
- declines where easy, dropping to 5s next week.
- rest day tomorrow

SELK
04-23-2009, 07:23 PM
deads

conventional deadlift
70kg x 3
110kg x 3
140kg x 1
180kg x 1
210kg x 1
245kg x 2 (540lbs)
205kg x 3 (450lbs)
x3
x3
x3
x3
x3
x3
x3

stiff leg deads
110kg x 8
120kg x 8
140kg x 8

reverse grip pulldowns
3 sets

bentover rows
3 sets

good mornings
107.5kg x 8
112.5kg x 8
122.5kg x 8 (270lbs)

notes
-deads felt solid
-starting to feel groove on good mornings
-tomorrow rest, me bench on saturday

scott rowe
04-23-2009, 10:14 PM
keep plugging away and u will be there soon.

Cricket_Fire
04-23-2009, 10:56 PM
Nice work bro

SELK
04-23-2009, 11:45 PM
thanks guys!

trying some basic stuff for my deadlift here. Really want to pull over 700 in my next meet. 661 was not an easy pull last meet so I have some serious strength to gain.

my meet pulls go like this
1st meet - 540lbs @242
2nd meet - 623lbs @198
*Decided to stop training the deadlift directly here
3rd meet - 580lbs @242
4th meet - 601lbs (3 weeks after 3rd) @242
*started training deadlift directly again
5th meet - 661lbs @242

so.. i need to train the deadlift directly and heavy. Pretty sad when i gained almost 50lbs and my dead went down 45lbs at one point! LOL

SELK
04-25-2009, 03:31 PM
me bench

bench
62.5kg x 8
82.5kg x 3
102.5kg x 3
122.5kg x 3
add 3 board
142.5kg x 3
172.5kg x 3 (380lbs)
add shirt (still to 3 board)
182.5kg x 2
202.5kg x 2
212.5kg x 2
222.5kg x 2
232.5kg x 2 (513lbs)

Inclines
62.5kg x 5
100kg x 8 (220lbs)
x 8

notes
- ive lost some weight and my shirt is way big. same shirt one size smaller should be here soon.
- heavy high tension squats tomorrow which im looking forward too.

SELK
04-26-2009, 03:46 PM
me squat

box squats
bands: blue, blue, green, purple (~570lbs tenson)
warmups with each band x 5
62.5kg x 1
add briefs
102.5kg x 2
112.5kg x 2 (~820lbs at top)
x2
x2
132.5kg x 1 (~862lbs at top) - easy
147.5kg x 1(~894lbs at top) - pretty slow
152.5kg x 1(~906lbs at top) - grinder

power squat machine (machine as 60kg)
200kg x 8
220kg x 8
260kg x 8 (572lbs)

notes
-last week of the heavy tension squats. Hit my goal weight on the last set.
-squats where decent today. I was more worried about our ****ty monolift breaking then missing the squats haha.
-power squats are up some too, the last set was brutal. These have been moving up steadily. I think 280kg x 8 will happen next week.
- rest day tomorrow then we are onto a higher volume 3 week phase for the squat as well as a very high intensity and overload 2 week phase for the bench. Should be good. No contest for another 5 months at least so we are just trying some new things.

SELK
04-28-2009, 07:43 PM
bench lockout

cg bench
62.5kg x 10
82.5kg x 3
102.5kg x 3
122.5kg x 1
147.5kg x 1
add reverse blues (worn out blues, not same as last week)
182.5kg x 3
222.5kg x 2
add 3 board and loose shirt
242.5kg x 3
262.5kg x 3
282.5kg x 3
add reverse greens
302.5kg x 3
322.5kg x 2 (711) missed 3rd 2 inches shy

declines
62.5kg x 5
102.5kg x 5
142.5kg x 5 (315)
x 5

rolling DB presses on floor
45lbs x 10
55 x 10

notes
- first week of the overload phase in the bench. Next week will be the last week of it. The point of it is to feel heavy weights in my hands. I realize this breaks the '10% overload' rule, but in the past I did it with some pretty good results. Got to keep it to about 2 weeks though or it just becomes to much.
- feeling strong even with less body weight. My shirt is loose as hell though, new one on the way a size smaller.
- deads on thursday

SELK
04-29-2009, 06:01 PM
extra workout - bored today.

low box squats (11 inch box, raw)
62.5kg x 8
102.5kg x 8
142.5kg x 3
182.5kg x 3
202.5kg x 3
222.5kg x 3
242.5kg x 2 (535lbs)

pec dec
3 sets

pushdowns
3 sets

cg pulldowns
3 sets

15 minutes working on bench setup with 130lbs.

notes
- squats where a joke, left a little in the tank. thinking of doing an ipf meet this summer and wanted to see how hard that extra depth is to get.
- just got some blood moving in everything else.
- heavy deads tomorrow

SELK
04-30-2009, 07:35 PM
deads

conventional deads
70kg x 3
100kg x 3
140kg x 1
180kg x 1
220kg x 1
265kg x 2 (585lbs)
220kg x 3 (484lbs)
x3
x3
x3
x3
x3

stiff legs
140kg x 8
x8
x8

pulldowns
185 x 8
x8
x8

bb rows
100kg x 8
x8
x8

good mornings
122.5kg x 8
x8
x8

notes
- deads felt solid. speed sets where heavy, more like RE work today. We wanted to do 470lbs but somehow that was to complicated to put on the bar, and 220kg is exactly 5 plates..
- next week is last week of the first phase of this deadlift cycle, 610 x 2. All deads are done with just a belt, too. My best raw pull is 623 x 2 raw (628 x 3 in gear in gym, 661 at contest). I realize alot of people dont like pulling for reps, I drop the bar after every rep and re-set very quickly and ive found it to put lbs on my dead.
- going to take a full rest day tomorrow.
- im down to 234-235lbs now. I want to get to about 230lbs so a cut to the 220lbs class is easy.

SELK
05-02-2009, 03:05 PM
me bench

bench
62.5kg x 8
82.5kg x 3
102.5kg x 3
122.5kg x 1
add 2 board
142.5kg x 1 (315lbs)
add shirt
182.5kg x 1 - 3 board
192.5kg x 2 - 2 board
202.5kg x 2 - 2 board
212.5kg x 2 - 2 board (470lbs)

inclines
60kg x 5
105kg x 5 (231lbs)
x5

notes
-bench is weak as **** right now, not sure if its because my shirt is waaay to loose on me now or something else.
-bit of a disappointing day, but i think things will pick up soon.
-squats tomorrow

Cricket_Fire
05-02-2009, 04:06 PM
If that's weak I'm depressed :D

Nice deadlift session bro; solid volume

SELK
05-02-2009, 04:29 PM
i hit 501 for 2 reps off a one board not long ago so its pissing me off.

The deadlift volume is pretty high for the next bit. Will really be pushing up the accessory work over the next month or two. I want to pull something big next contest. 705 @ 220 is my goal but ill take 666 on my second and go by feel, 680ish may be more realistic.

SELK
05-02-2009, 04:32 PM
I do think that once I get my new shirt things are going to start improving. I can get my rage-x on and off like a t-shirt. Once I put it on i went to another bench rack and took the bar off and just the bar, no weight, i got it to about a 2 board. 135lbs might touch, 225lbs would. Ive lost like 10lbs since my last meet.

Cricket_Fire
05-02-2009, 04:36 PM
If you're touching 225 in double ply that's pretty sick haha (sick in a bad way ;) :D)

I can get my dbl rage-x on pretty easy too, but still need someone to pull the sleeves just a bit; only time I've gone full range in it, it took ~425 to touch

SELK
05-02-2009, 04:41 PM
ive been using this shirt for some time, its really stretched out, its a sz 50. I have a 49 on the way.

Luckily i'll be at 230lbs pretty soon here, and I will be able to actually gain weight into the meet. Undecided if ill go 220 or 242. There is a GPC world record that I may be able to get if i go 220 (826lbs squat @ 220 jr) but training would have to be good for me to do that. I still havn't got the judges to give me an 805 yet haha.

SELK
05-03-2009, 03:36 PM
me squat
week 1/3 of squat volume phase

squats
60kg x 5
100kg x 5
add briefs
140kg x 3
180kg x 1
220kg x 1
240kg x 5 (530lbs)
260kg x 3 (575lbs)
280kg x 3 (617lbs)
300kg x 3 (661lbs)
260kg x 5 (575lbs)

reverse hack machine squats (machine as 60kg)
260kg x 5 (573lbs)
300kg x 5 (661lbs)
320kg x 5 (705lbs)

notes
- squats felt solid, getting used to the straight weight again wasn't bad. was comming forward on my toes a little at the top but i think i fixed it.
- next 2 weeks will be higher volume squat work, then ill do a more intensity based mesocycle hopefully working up to a new squat PR.
- wore new briefs today (modified metal ace) and i'm positive they will give me more carryover then the groove briefs ive been using under my suit (also an ace).
- dropped the reps on the reverse hack machines, first time working with 5 reps. the machine is out of room for weight so we need to add bands or a barbell over the top now. If nothing else, having 700+ on my back for an extended period is going to help.
- next 2 days off most likely, i'm moving so i have lots to do.
-

SELK
05-06-2009, 07:09 PM
bench

bench
60kg x 10
80kg x 10
100kg x 10 (220lbs)
x 10
x 10

Declines
100kg x 3
150kg x 3
140kg x 5 (308lbs)

extensions
light x 15
x 20

notes
- bench deload. bench feels really weak these days. This workout + next bench day are going to be lighter. Then may look into a new plan of attack for bench, maybe benching only 1x per week.. not sure.
- deads tomorrow

ShooterX
05-07-2009, 05:53 AM
Youve decreased the frequency of your Big Iron Tricep Work??

SELK
05-07-2009, 11:13 AM
Youve decreased the frequency of your Big Iron Tricep Work??

Yeah, i wasn't recovering from it. The triceps day makes my ME day suffer big time. Ive still been doing lockout work on that day, just not always in the shirt and often for 3-5 reps.

My bench has been sucking lately because ive lost weight. I only have about 2 more lbs to go until i'm where i want to be so next week things should start improving some.

SELK
05-07-2009, 07:52 PM
deads

conventional deadlifts
60kg x 5
100kg x 3
140kg x 1
180kg x 1
220kg x 1
277.5kg x 2 (611lbs)
232.5kg x 3 (513lbs)
x3
x3
x3
x3


Stiff legs
140kg x 8 (308lbs)
x 8
150kg x 8 (331lbs)

Pulldowns
3 sets

Bentover Rows
100kg x 8 (220lbs)
x8
x8

Good Mornings
120kg x 8 (265lbs)
x8
x8

notes
- deads felt good I am sure in a few weeks I will beat my raw PR of 628 x 2. The only difficult rep was the last rep of the last set of speed work as the bar got out in front of me a little and I had some issues locking it out. My goal before the next contest is to pull 300kg x 1(661lbs) with no deadlift bar or deadlift suit. If I can make this happen I know I will be good for a PR come meet day.
- accessory work took a while to get through, going to start pushing it and lowering reps on it. Ive never been good at good mornings, but i am starting to get the feel now.

SELK
05-09-2009, 03:01 PM
me bench

bench
60kg x 10
80kg x 3
100kg x 3
120kg x 1
add 3 board
140kg x 1
160kg x 1
180kg x 1 (396lbs)

Inclines
60kg x 1
80kg x 1
110kg x 5 (242lbs)
x5

notes
- still deloading the bench. Weights still felt heavy, not happy with bench progress as of late. I think it may be to do with weight loss (229lbs now)
- inclines however went well, thats actually a PR. I am bad at these but i'm bringing them up to help my shoulder strength.
- squats tomorrow

Cricket_Fire
05-10-2009, 08:24 AM
Solid work lately bro :)

SELK
05-10-2009, 04:22 PM
squats

squats
60kg x 5
100kg x 3
140kg x 1
180kg x 1
add loose briefs
230kg x 1
250kg x 5
270kg x 3
290kg x 3
add knee wraps
310kg x 4 (685lbs)(3rd rep was high)
no knee wraps
270kg x 5 (596lbs)

notes
- that was all i had today, skipped the power squats. took about 2 hours for 3 of us to get through this, the weights where moving very slow but i got what we planned.
- bw still around 230lbs which is low for me. I need to adapt to this lighter weight, my briefs went on in 2 seconds and I could easily get into a catchers stance with them so the support wasn't what it usually is.
- tomorrow is a rest day. sad to say that i'm beat up given the less then optimal training lately, but the lowered bodyweight and the near ME deads last week did me in.

SELK
05-12-2009, 07:51 PM
bench lockout

bench
60kg x 5
100kg x 3
add reverse greens
140kg x 3
160kg x 5
180kg x 5 (396lbs)
x5
x5

declines
60kg x 5
100kg x 3
140kg x 5
145kg x 5 (320lbs)

floor rolling db press
50lbs x 8
55lbs x 8

notes
- bench felt better today then the past few weeks. I prefer using the reverse greens then the blues overall.
- rest day tomorrow then deads on thursday.

SELK
05-14-2009, 08:07 PM
deads

conventional deads
60kg x 3
100kg x 2
140kg x 1
180kg x 1
247.5kg x 3 (546lbs)
x3
x3
200kg x 3 (441lbs)
x3
x3
high pulls
180kg x 5
x5
x5

Stiff legs
150kg x 5
180kg x 5 (396lbs)
190kg x 5 (419lbs)

Pulldowns
1 plate short of stack x 5
x5
x5

good mornings
140kg x 5 (308lbs)
150kg x 5 (331lbs)
160kg x 5 (353lbs) pr

Bentover Rows
110kg x 5 (242lbs)
140kg x 5 (308lbs)
x 5

notes
- very hard training today. The deadlifts felt not bad overall.
- lowered the reps to 5s (from 8s) on the accessory work.
- deadlift is moving along.
- next meet is now officially july 25th.. some time to get ready. My goal is a 2000lbs total @ 220 which I feel is very realistic.

SELK
05-16-2009, 03:31 PM
me bench

bench
60kg x 8
80kg x 3
100kg x 3
120kg x 3
add 1 board
140kg x 3
150kg x 2
add new shirt (49 rage-x 2ply)
4board
180kg x 5
200kg x 1
220kg x 1
240kg x 1
250kg x 1 (551lbs) pr

Inclines
60kg x 5
112.5kg x 5 (249lbs)
x 5

notes:
- shirt is tight as hell, couldnt feel hands most of session.
- hit my goal weight, was a slow lift but clean.
- last day of 4 boards til meet. one more day of 3 and 2 boards, then it will be focusing on touching.
- i did something to my forearm and it hurts like hell, i thought it was just the blood not being circulated to my arm but its still very tender/sore and hurts to move an hour and a half later. hopefully its nothing.
- squats tomorrow, looking for 705lbs x 3 in briefs + knee wraps which should be doable.

Cricket_Fire
05-16-2009, 03:46 PM
Your journal makes me feel bad about myself hahaha

New shirt feel better for support?

SELK
05-16-2009, 04:22 PM
lol.. thanks.

the new shirt feels much better.. but its hard to say as ive never been good at board presses in a shirt. in a few weeks here ill be taking some weights full ROM and we'll see. i also have a SDP comming in. haha.

SELK
05-17-2009, 03:40 PM
me squat

squats
60kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x 1
add loose briefs
240kg x 5
260kg x 3
290kg x 3
add knee wraps
320kg x 3 (705lbs)(3rd rep a little high)
no wraps
260kg x 5

power squats
4plates x 8
5plates x 8


notes
- briefs waaay to loose. can do full olympic squats in them.
- 705lbs x 3 was decent, cut the 3rd high but the 1st and 2nd where deep
- this was the last week of the volume block for squats.. happy for it to be over as i usually prefer more intensity.
- only slept for about 3 or 4 hours last night so happy with reaching the end goal of the program.
- next week is a suit test so i will be in full gear. havn't used full gear since the contest.
- forearm still ****ed i had to wrap it today and can't grip things yet.

SELK
05-18-2009, 05:00 PM
extra workout

squat morning
- using small cambered bar
60kg x 5
100kg x 3
120kg x 3
140kg x 1
160kg x 1
180kg x 1
200kg x 1
220kg x 1 (485lbs) ugly

pushdowns
3 sets

curls
3sets

plate pinches
10kg plates for ~10 seconds x 3sets

video of ugly 220kg squat morning:
NOTE: vid is super ****ty, sideways and shot from a cell phone. Camera soon!

LTUEmAhFlmY

notes:
- squat morning are a miserable exercise. I honestly thought that I had the pins set pretty low, looking at the vid they dont seem to be low at all. I can see how these work, i will be doing them more.
- accessory work just easy. kind of testing my forearm to see how bad it is, I think I will be able to bench tomorrow.

SELK
05-19-2009, 07:25 PM
de bench

bench
40kg x 10
60kg x 10
80kg x 3
add towel
100kg x 3
x3
x3
110kg x 3
x3
x3
120kg x 3
x3
x3

db press
50lbs x 12
70 x 12
x12
x12
x12

extensions
50lbs x 12
75lbs x 12
x 12
x 12

facepulls
3 sets

notes
- benches felt fast, speed work is back in.
- this day is going to be lighter, focusing on speed until the meet.
- goal is to get faster, get blood moving and not drain myself for the heavy saturday workout.

SELK
05-20-2009, 12:27 PM
something is up with my forearm..

http://i144.photobucket.com/albums/r193/ryanselk/noname-1.jpg

Cricket_Fire
05-21-2009, 01:06 PM
Strong work bro.

What's the towel though?


I live in Sarnia.. where's your buddy at? If he's not close enough to me I might know somewhere where he is

wimarine88
05-21-2009, 02:03 PM
Strong work bro.

What's the towel though?


I live in Sarnia.. where's your buddy at? If he's not close enough to me I might know somewhere where he is

Hey, just in case he doesn't see your question I can answer that. If he does it the same way as my training buds and I do - basically its just a tightly rolled gym towel - you have someone hold it on your chest just like benching with boards - essentially it takes the strain off of your rotators - the bar sinks into the towel; usually you can press a little more with a towel because you are not completely touching your chest but are very close. Hope that helps!

wimarine88
05-21-2009, 02:04 PM
Selk, lifts are very strong, especially those pulls. What kind of program do you use? Or just straight deads? I have been doing a 5/3/1 cycle for a while now and my deads are going through the roof, at least for me. Keep up the good work!

Cricket_Fire
05-21-2009, 03:33 PM
ah thanks bro.. so kinda like a foam press then

I was picturing holding the towel with the bar hanging from it hahaha.... come to think of it that would probably be a pretty dirty little grip exercise lol

SELK
05-21-2009, 08:37 PM
deads

conventional deads
60kg x 3
100kg x 2
140kg x 1
180kg x 1
220kg x 1
262.5kg x 2 (578lbs)
217.5kg x 3 (480lbs)
x3
x3
high pull
195kg x 5 (430)
162.5kg x 1 (missload)
x5
x5

good mornings
140kg x 5
180kg x 5 (396lbs)
x5

stiff legs
180kg x 5
200kg x 5
x5

pulldowns
light x 10
x 10
heavy x 5

notes
- deads are feeling alright, the 580lbs x 2 was not as bad as just a few weeks ago when i pulled it.
- forearm was hurting during the deads. the high pulls i did not pull very high as they where effecting my arm.
- everything went well but nobody had any energy today, workout took 2.5 hours or 3 hours in the end.
- next week is 600 x 2 again in the pull, then it will be time to set some PRs. The goal was 661lbs x 1 in the gym without a deadlift bar, raw. Once I add a suit and deadlift bar if I get the usual carryover ill be looking at 7.
- bench on saturday, may take it easy - we will see.
- squat on sunday, heaviest day of the entire training cycle as its suit test day.

SELK
05-21-2009, 08:45 PM
Strong work bro.

What's the towel though?


I live in Sarnia.. where's your buddy at? If he's not close enough to me I might know somewhere where he is

wimarine eplained it. It seems to allow me to drop the bar just a little bit faster and increase the eccentric speed. I have pretty bad elbows so the strain it takes off is quite nice. I doubt its as thick as a 1/2 board once its compressed, i imagine it would help 5-10lbs though.

hes in minnisagua (sp?)


Selk, lifts are very strong, especially those pulls. What kind of program do you use? Or just straight deads? I have been doing a 5/3/1 cycle for a while now and my deads are going through the roof, at least for me. Keep up the good work!

Just straight deads for now, as the meet comes closer and i bring my suit into play things may change. more or less its just ed coans deadlift routine with some minor tweaks, i usually just set the percents on a very small increase, most people shoot way to high. Ive tried several things with my pull but where i am at right now just basic periodization works fine (5/3/1 would also work great for me i imagine).

Cricket_Fire
05-22-2009, 01:32 PM
You should post in Detard's log; he's in Toronto which is right next to Missisauga. You should tell your buddy to come to CPO Nat's too haha; it'll be in Missisauga

Strong work as usual - those stiff-legs are nasty

SELK
05-22-2009, 01:38 PM
stiff legs are getting there, i pretty much do all my pulls stiff legged so i think i can do more haha :D

unfortunately its looks like i ruptured a tendon in my forearm so i need to rehab it or something. i can't even pull for the next while i dont think, after the pulls yesterday it got much worse. got to get some second opinions until i find someone who says i can still bench this weekend LOL

i'm real pissed off, but at least i can still squat and do a ****load of good mornings and such for my dead.

Cricket_Fire
05-22-2009, 01:47 PM
It's time for a ****-tonne of safety squat bar fun :D

SELK
05-22-2009, 01:53 PM
Ive never even seen a safety squat bar :(

we have the worlds worst cambered bar which looks like this:

http://www.ahpequipment.com/lib/images/custom/50/df6.jpg

But I dont really fit in it very well (its meant for benching i assume). I thought about donating a ssb or good cambered bar to the gym.. but if i get the money i think we will buy a squat bar first, i dont mind squatting with a 7 foot bar (infact i prefer it) but some other guys hate it.

SELK
05-23-2009, 03:14 PM
upper

1 arm extensions
3 sets

1 arm pushdowns
3 sets

pecdec
2 sets - bothered forearm

1 arm db curls
3 sets

notes:
- plan is to increase the strength/size in my good arm, its actually my weaker arm.
- going to see a surgeon on monday to see about the forearm. something is messed, its pretty black now.
- tomorrow I am going to squat heavy, i think my forearm will be fine.

SELK
05-24-2009, 03:42 PM
me squat
suit test

squats
60kg x 3
100kg x 3
140kg x 1
180kg x 1
220kg x 1
add briefs
260kg x 1
300kg x 1
add suit straps down
340kg x 1
straps up
340kg x 1
add knee wraps
340kg x 2
367.5kg x 1 (810lbs) pr

notes
- squats felt alright, depth was mostly in the ballpark. 810lbs came up quick but i think it may have been a little high.
- feel like **** today

Cricket_Fire
05-24-2009, 05:40 PM
Stupidly strong

First >800 squat?

SELK
05-24-2009, 05:47 PM
last 2 contests ive gone 805 on my third attempt, first time i got staples, second time i smoked it but was an inch high.

first time handling 810 though, i had 800lbs on there and decided that i at least needed a small PR so jumped to 810. fairly happy with it as im about 224lbs right now. When i took 805 and almost got it on my 3rd last meet, i was about 245lbs at the time.

I wanted to take the 810 for a double, i squatted it once and then yelled ' double' but they moved the racks in, i yelled again and they took them out i came down about 2 inches and last my air so i said **** it and racked it again LOL i think i could have had 810 x 2.

wimarine88
05-24-2009, 06:05 PM
Looking ridiculous as usual! Keep it up and hope you reach that total soon!

SELK
05-24-2009, 07:58 PM
thanks!

I still got a while until 2100.. im confident i can reach it though. if can heal up for july i should have a pretty legitimate shot at 2000 @ 220.

SELK
05-25-2009, 09:48 AM
lower

front box squat (well below parallel box)
60kg x 5
80kg x 3
100kg x 1
120kg x 1
140kg x 1 pr
150kg x 1 (331lbs) pr

Close Stance Hack Squats
1plate x 12
1.5p x 12
2p x 10
x 10
x 10

Leg extensions
4 sets

seated calfs
4 sets

notes
- extra monday morning workout. 7am! thats really damn early for me..
- I am weak as **** on the front squats. On the downside, im weak as ****, on the upside I have found a big weakness.. My quad strength is not where it needs to be. I know the squat is largely posterior chain but the quads do still play a role. I am going to rotate this lift in and get it up to 400+ asap.
- forearm still messed up, actually its getting worse so im going to have to get it looked at.

SELK
05-26-2009, 07:09 PM
bench - rehab etc

bench
70kg x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

db presses
25lbs x 50
50lbs x 15
x 15
x 15

notes
- just easy, dont want to stress the forearm yet.
- deads likely on friday, graduation on thursday so have to move things around

SELK
05-29-2009, 04:26 PM
deads

conventional deadlifts
60kg x 5
100kg x 5
140kg x 1
180kg x 1
220kg x 1
277.5kg x f (611lbs)
x f
237.5kgx 3 (510lbs)

good mornings
100kg x 5
140kg x 5
180kg x 5
220kg x 3

machine shrugs
2 sets

notes
- horrible day. first day i tried out the camera as well.
- was supposed to double 610 like i did 3 weeks ago, but it wasn't happening today.
- couldnt even get through the speed work, after the first set rounded me over i called it
- first time filming the GMs and I realize now that they arn't much of a good morning really. Got to work on these and likely lighten the weight.
- I think its a combination of hitting a near max squat on sunday, hitting a max front squat on monday and not eating well this week. Pissed off to put it lightly. But, I will come back and own this weight soon enough.
- on the bright side, with the straps the bad arm felt alright.
- bench tomorrow and going to deload the squat on sunday after todays disaster. Ill post the vid because I said I would, and sometimes the days where we suck we can learn the most from.

*note if ever a vid doesn't work right after i post it, its just youtube processing it.

9qcMuEZqy1o

SELK
05-30-2009, 04:24 PM
bench

bench
bar x 10
60kg x 6
100kg x 3
3 board
120kg x 1
140kg x 1
4board
160kg x 3
add super duper phenom
180kg x 1 - 4 board
x 1 3 board
x 1 2 board (actually a missload, extra 5kg on one side)
190kg x 1 2 board

db presses
3 sets

notes
- was testing to see where my forearm was at. Surprisingly it handled everything fine even though I went very light. I really like this new shirt, easy to use and good pop.
- everyones benching went pretty well today.
- I thought about taking it to close to 500lbs but wanted to see how my forarm felt tomorrow after benching. I think I may be alright if I take it easy.
- tomorrow is squats, going to take it a little easier I think due to this weeks disaster with deads.

HrWX1PSF2ZU

SELK
05-31-2009, 04:11 PM
squats

box squats
60kg x 5
100kg x 5
140kg x 5
add loose briefs
180kg x 5
200kg x 5 (440lbs)
220kg x 5 (484lbs)

notes
- took it a bit easier today.
- accessory work tomorrow AM.
- squats felt solid, box height is set so there will be very little doubt about depth.
gAe6eu_VaXU

SELK
05-31-2009, 11:40 PM
training planned til meet on july 25th - looks like my forearm is going to be healed enough to train for this meet.
goals 810/510/680 for 2000 @ 220. Right now im at 225lbs, so i could even gain weight if needed.

training cycle is very simple.

squats
- two 3 week waves on the box (same box as above video). one just using briefs, the other with a suit and straps down. Since the weight will be slightly lighter I will do some heavy standups after the main squat work (with my straps up, to mimick a full gear free squat).

bench
- ME rotation of shirt press/reverse greens and 2 board press.
- accessory keep simple with lots of DB and tricep work

dead
- speed deads against quaded minis standing on platform
- some sort of heavy pull (although not max effort) every week. Going to focus on straight weight, with 2 weeks against bands).

SELK
05-31-2009, 11:43 PM
does the box height in the squat video I posted above look pretty reasonable? I thought that it was an inch or two low while using it, but the vid makes it seem not very low. The contest is a GPC one which ive found to require a fairly strict depth.

SELK
06-01-2009, 10:06 AM
lower accessory

zercher pin pull
60kg x 3
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1 (396lbs)

sumo stiff-legs
110kg x 10
140kg x 10
x 10
150kg x 10 (331lbs)

hack squats
3 sets

notes
- first time doing zerchers. They suck. I had to wimp out and use a towel on my arms.
- stiff leg sumos for sets of 10 where difficult, really work the hips/hamstring/lowback
- hack squats where difficult today. after my last set i got sick and laid on the floor for a half an hour. good times.
- some vids later, I do mondays training right when I wake up, and i have to work until later
- DE bench tomorrow

Cricket_Fire
06-01-2009, 01:41 PM
Box is fine dude; you're safely to depth there IMO

Strong work as usual

SELK
06-01-2009, 05:39 PM
todays training

7oPQ7cK6r_g

SELK
06-02-2009, 07:38 PM
de bench

bench
bar x 20
add doubled minis
65kg x 3
x 3
75kg x 3
x3
x3
80kg x 3
x3
x3
95kg x 3
x3
x3

db press
70lbs x 12
x 12
x 10
x 8

db extensions
40lbs x 10
x 10
x 10

face pulls
3 sets

notes
- benches felt alright.
- new gym owner, things could get interesting. The gym is a ****hole, all the equipment is half broken and its really dirty.. The new owner asks me what I like about the gym and I tell him "well, im a powerlifter so i need a monolift and such" he then proceeds to tell me that hes getting some plasma TVs for the gym soon... stupid as hell as pretty much every member there is either a competitive powerlifter, bodybuilder, fighter or athlete.

SELK
06-02-2009, 09:57 PM
todays training

psN8Ae0OkH4

Cricket_Fire
06-02-2009, 11:14 PM
Sounds like you guys might need to move into someones garage soon haha

Good session; liking the vids

SELK
06-06-2009, 05:11 PM
hopefully soon that will happen!

ME bench
shirt test day

bench
62.5kg x 8
102.5kg x 3
122.5kg x 3
add 3 board
142.5kg x 3
162.5kg x 1
add shirt
182.5kg x 1 (401lbs) - 3 board
192.5kg x 1 (424lbs) - 2 board
197.5kg x 1 (435lbs) - 1 board
202.5kg x 1 (444lbs) - touch
212.5kg x 1 (469lbs) - touch
222.5kg x 1 (491lbs) - touch


db presses
2 sets

pushdowns
3 sets

notes
- first time trying to touch this shirt. Was very easy to touch and easy to use, cut me up bad.
- I havn't touched a weight since my last contest, which i hit 217.5kg, so I am at least 5kg (11lbs) up while being 15lbs lighter.
- A 500lbs bench should be there easy my next contest, hopefully I can get strong enough to make it my second attempt.
- Just need to work on keeping my ass on the bench, I cant get my stance out wide enough in the rack and its causing me some issues.
- My arch looks pretty good I think though, defenatley taking some ROM off. Since ive gone to a flat foot set-up things have improved, mostly because my arch doesnt collapse at the bottom.

VID:
9hsC54fLZS0

SELK
06-07-2009, 04:15 PM
squats

box squats
60kg x 5
100kg x 3
140kg x 3
add briefs
200kg x 3
200kg x 3
240kg x 3 (529lbs)

sumo deads
140kg x 3 (308lbs)
x3
x3
x3
x3
x3
x3
x3

notes
- 529lbs x 3 was challenging, the 3rd rep was a grinder.
- both training partners couldn't make it so I couldn't use the monolift.
- The breifs I am using do not give me much support as they are to big and I slide right into them.
- I am a little concerned about the lower weight for the squats, but the box is about an inch and a half lower then the box I am used to in the past. Next week I will take a single, then start adding gear for the contest. My goal is to hit 300kg (661lbs) with a suit + straps down on this box before the meet. I will likely also do some attempts with reverse bands, as last meet that worked out good (squatted 805 easy but it was a little high).
- lower accessory work tomorrow AM.

RJ1muCS4uYQ

Cricket_Fire
06-07-2009, 06:21 PM
More strong work in here bro.

If you wanna keep your butt down, just bench at Chip Tallman's gym for a couple hours - those guys are ****ing wizards hahaha

SELK
06-07-2009, 06:31 PM
thanks, Its always been a problem of mine, usually come contest time I can keep it down. I am going to work on it though, with my new foot position its much better, I will be doing more work on a standard bench rather then in the rack over the next few weeks here and with a widend stance i think i will be alright.

Cricket_Fire
06-07-2009, 07:16 PM
Yeah I bench with my feet pulled back, but found widening just a little bit helped that a tonne

SELK
06-07-2009, 07:34 PM
I just recently went to a feet flat position, the previous contests ive done I have been on my toes.

I need to get my groin flexibility increased so I can bring my stance out wider. I am also debating what shoes to wear as my feet are constantly slipping, most of the time I bench with just socks on. I think if I use my chucks and spray them with stickum, they will stay put come contest day.

I know most lifers have success with their feet under them but after like 2 years of trying to figure it out it still sucked :D

SELK
06-08-2009, 09:50 AM
sq accessory

squat morning
60kg x 3
100kg x 1
140kg x 1
180kg x 1
200kg x 1 (441lbs)
* stopped here, got a huge nosebleed at fatigued from yesterday. PR is 220kg.

suitcase deadlifts
65kg x 8e
75kg x 8e
add strap
85kg x 8e

Abs on bench
bw + 25 x 10
+ 50 x 10
+ 80 x 10
x 10
x 10

notes
- took it a little easier today then most mondays sessions. Squats look more out of my yesterday then i expected.
- did get in some solid accessory work though.
- debating entering a strongman contest on Saturday. The problem is that the events seem more endurance based rather then strength.. but i may try anyway.

SELK
06-09-2009, 07:00 PM
de bench

bench
lots of warmups
60kg x 8
80kg x 5
add towel
102.5kg x 3
x3
x3
112.5kg x3
x3
x3
x3
x3
x3

pushdowns
4 sets

facepulls
3 sets

notes
- I dont know why i even bother with DE bench. This is my 3rd week of DE bench and I already have tendonitis in my elbows. This is about the 5th time ive decided to put DE bench in my training, and every time I last 2-3 weeks until the tendinitis takes over. As I brought the weight up the tendonitis was less severe because the bar slowed down.

SELK
06-11-2009, 07:32 PM
sq/dl

box squats
bands: blue
60kg x 3
x 3
80kg x 3
100kg x 2
x2
x2
x2
x2
x2
x2
x2

deads
140kg x 1
add suit
180kg x 1
275kg x 1 ugly
x 1 good

notes
- lowered box a bit more.
- first day in DL suit
- first dead felt like crap, second was better. Have some work ahead of me if I want a PR at the meet.

SELK
06-11-2009, 11:35 PM
Need some opinions on this:

Ive competed 5 times and I have had 4 squats called on depth. And ive had lots of 2/1 calls go both ways. Its something that I need to fix to stay more consistant, yes some of them where close calls, but no doubt they where high. Ive been playing around with box height a bit lately trying to figure out where I need to be. I really have no clue if I am looking at depth properly, just going on vids ive watched and meets ive been too. My red markings could be way off.

Here are 2 stills from my training.

http://i144.photobucket.com/albums/r193/ryanselk/d1.jpg
This is the box I used today. It felt quite low, I'm certain that this is a squat at depth.

http://i144.photobucket.com/albums/r193/ryanselk/d2.jpg
This box is around 1.5inches higher, no doubt I am squatting a little bit higher on it. To me, the markings I made make me feel that this box puts me at legal depth (ie should get 3 whites everytime). But I am not fully sure, i'm pretty sure this would pass in the apf meets ive done, but I am not sure about in IPF which I may try in the future.

Any thoughts on this? I hate always being worried about making depth at a meet.

SELK
06-12-2009, 12:04 AM
last few days training:

QJTqkQtmA6Q
*tried to get youtube to add audio, didn't seem to work but maybe it will later..

SELK
06-13-2009, 05:11 PM
ME bench

bench
62.5kg x 5
82.5kg x 3
102.5kg x 3
122.5kg x 1
142.5kg x 1 (315lbs)
add reverse greens
162.5kg x 1
182.5kg x 1
192.5kg x 1
202.5kg x 1
207.5kg x F

Bench rows
reverse greens x 10
x 10
x 10
x 10

DB press
75lbs x 5
100lbs x 5
120lbs x 5 PR

Pushdowns
3 sets

Facepulls
3 sets

DB extensions
3 sets

notes
- last bench was close, would have had it if I jumped to that weight first I think.
- nice DB bench pr, im getting better at these. My goal is the heaviest DBs (140s) for 5 reps.
- some extra volume today.
- ME squat tomorrow
- will make a video after tomorrows squats

Cricket_Fire
06-13-2009, 06:17 PM
IMO the higher box is sketchy when it comes to IPF depth (it's deep enough, but at least around here, depth has to be convincingly deep; just breaking will get you reds) but perfectly fine for APF. Top one might be a bit too deep, but deffo there (and then some haha)

Solid training as usual

SELK
06-13-2009, 10:47 PM
If nothing else, using a low box makes me stronger I think, far more work for the hamstrings which can always be brought up.

Last meet I did DE work without a box and it sucked, I took to many reps way to high and they where more like good morning squats.

started taking creatine today, 5g per day, have taken it in the past with decent results but ran out and have been to lazy to buy some for the last year. I am going to have to be very careful with my weight, it was 231lbs this morning and I need to be around 230lbs to make the 220s without concern next meet. Ill likely gain a few lbs water weight the next week with the creatine so i will lower my cals slightly (currently at 3100-3200 per day). Im pretty careful with my diet, i hate getting too fat as it doesn't help my strength at all.

SELK
06-14-2009, 04:44 PM
ME squat

box squat
62.5kg x 5
102.5kg x 3
142.5kg x 1
add breifs
202.5kg x 1
232.5kg x 1
252.5kg x 1 (556lbs) pr
262.5kg x 1 <- really ugly and spotter touched it.
262.5kg x F
make box higher
262.5kg x 1 easy

sumo deads
140kg x 3
150kg x 3
160kg x3
x3
x3
x3
x3
x3
x3
x3

notest
- not a great squat day overall, i wanted the 262.5kg x 1 and although I kind of got it, i think it was assisted by one of the spotters.
- on a good note, when i raised the box, i really sat down on the box and paused it, and it was easy.
- last week of just squatting in briefs. Will be using the suit the next few weeks so i expect the weights to make a pretty good jump. I may have some problems reaching the required depth, ace the ace/ace suit and briefs combo can be tricky.

SELK
06-14-2009, 08:15 PM
last 2 days:

mBfnO7L0aXg

SELK
06-15-2009, 05:39 PM
sq/dl accessory

chuck v rows
3 sets

DB rows
100lbs x 10e
140lbs x 15e

pullthroughs
4 sets

pullups
3 sets different grips

weighted abs
bw + 100lbs x 10, bw x 10
bw + 100lbs x 10, bw x 10
bw + 100lbs x 10, bw x 10

shrugs
60kg x 10
100kg x 10
120kg x 10
140kg x 10
x 10
x 10


Notes
- I figured out why my deadlift lockout has been **** lately, my upperback strength is **** right now. Ive gotten that 140lbs db for 25 reps each hand before in the past. I use alot of upperback in my pull so this is something I will need to bring up going into the contest.
- Also I am weak at shrugs, I always have been and I think this too will help my lockout.
- Pullthroughs felt good, really trying to hit the glutes hard - to also help with deadlift lockout.
- shrugs + db rows + pullthroughs = good lockout I think.
- DE bench tomorrow, but my tendonitis is really bad right now so I may improvise.
- gym was extremely hot today, i think i lost 10lbs during training haha

Lones Green
06-16-2009, 12:17 PM
The videos look awesome, your squat form is great.

For the tendonitis, try these things, if you haven't already:

1. lots of ice, pre and post training
2. blue heat, before benching
3. mini band pushdowns at home, 100 reps or something like that to get some blood flowing
4. fish oil - do you take it?
5. figure out what exercises annoy it. i use elbow sleeves when squatting heavy, because bands and heavy squats annoy mine. rolling extensions hurt my elbows occasionally as well. i do them sparingly

Let me know if those helped any...most of the suggestions came from Travis when mine was acting up

SELK
06-16-2009, 12:32 PM
The videos look awesome, your squat form is great.

For the tendonitis, try these things, if you haven't already:

1. lots of ice, pre and post training
2. blue heat, before benching
3. mini band pushdowns at home, 100 reps or something like that to get some blood flowing
4. fish oil - do you take it?
5. figure out what exercises annoy it. i use elbow sleeves when squatting heavy, because bands and heavy squats annoy mine. rolling extensions hurt my elbows occasionally as well. i do them sparingly

Let me know if those helped any...most of the suggestions came from Travis when mine was acting up

thanks, my squat form used to be brutal. For my last meet I squatted in full gear for like 10-12 weeks in a row just trying to figure it all out. Its not perfect now but its much improved. My upperback rounds and my elbows are not as far under the bar as they should be. Full gear work starts next week so I am planning on fixing these issues and moving some real weights.

Ice pre-training? ill have to give that a shot. I'm training in 4-5 hours ill start iceing it on and off now and then load on the blue heat before. Ill pick up some more fish oil. thanks for the tips, tendinitis sucks!

Cricket_Fire
06-16-2009, 04:08 PM
Looking strong bro

I was thinking the same thing recently about upper back - mine hasn't got sufficiently stronger in probably a year now (small increases, but nothing major) because I've been treating it like I treat my ab work ~ do it after real training if I can be bothered :D

Planning on starting to hit tonnes of upper back work - with this whole accutane-hand pain crap it might be tough to hit it heavy a lot, so I'm gonna start doing some band rows and pullaparts at home on days off too

SELK
06-16-2009, 07:25 PM
yep, im going to really work my upperback until the meet and hope it pays off with a dead PR :D

de bench

bench
bands: doubled minis
bar x 10
45kg x 5
65kg x 3
75kg x 3
x3
x3
80kg x 3
x3
x3
85kg x 3
x3
x3

DB overhead press
50lbs x 10
70 x 8
x8
x8
x8

ez bar extensions
75lbs x 12
80lbs x 12
85 x 12
x 12

pushdowns
3 sets

facepulls
3 sets

notes
- ice + asprin + elbow sleeves + blue heat had tendonitis under control.. felt pretty good actually.
- really trying to get more volume in on this day.
- bench felt good, speed is increasing I feel.

SELK
06-18-2009, 07:22 PM
sq/dl

box squats
bands: blue
67.5kg x 3
107.5kg x 3
147.5kg x 3
x3
x3
x3
x3
x3
x3
x3

conventional deads
140kg x 2
180kg x 1
add suit
275kg x 1
280kg x 1 (616lbs)
290kg x 1 <- gym PR (638lbs)

notes
- last dead felt good, looking at the video i could have locked it out a bit more but it didn't feel bad.
- squats where decent
- last meet i hit 628lbs in the gym and got 661lbs at the meet. If I get the same carryover which i expect at least, i will be around 305kg (672lbs), 680+ if i can fix my lockout.
- vids soon

Cricket_Fire
06-18-2009, 07:54 PM
Congrats on the pr dude, esp after those box squats!

700 in the near future :D

Lones Green
06-18-2009, 09:14 PM
Awesome! Glad you're controlling the tendonitis. Great deadlift PR as well.

SELK
06-18-2009, 09:45 PM
Congrats on the pr dude, esp after those box squats!

700 in the near future :D

Thanks, the box squats went pretty well too. I can squat fast on a box at all, free I can be pretty fast, but they are really more like RE/Form work which is always useful. I figure it was close to 500lbs at the top and i was just wearing an old pair of single ply briefs.


Awesome! Glad you're controlling the tendonitis. Great deadlift PR as well.

thanks, the tendonitis has tamed down.. asprin really works for me it seems.

Im confident that my bench and deadlift will be where I want them to be for this meet. The squat I will find out here soon, im strong enough to handle the weight in the squat its just a matter of taking it to depth and not ****ing it up.

SELK
06-19-2009, 12:36 AM
last few days training:

1x060X2THC8

SELK
06-20-2009, 04:05 PM
ME bench

bench
60kg x 5
100kg x 3
120kg x 1
140kg x 1
add 2 board
160kg x 1
170kg x 1 (375lbs)

CG 4 board bench
160kg x 5
165kg x 5
x 5 (364lbs)

DB Presss
100 x 5
110 x 5
110 x 5
120 x 4

JM press
40kg x 6
60kg x 6
x6
x3 *dislocated wirst.

notes
- had to stop there wrist was killing me. I have messed up wrists from a bike crash years ago and they act up sometimes.
- bench felt solid, PR is 180kg, but I was much bigger then.

SELK
06-21-2009, 05:06 PM
Squat

box squat
60kg x 5
100kg x 3
140kg x 2
add breifs
180kg x 1
220kg x 1
add suit straps down
240kg x M <- who knows?
260kg x 1
260kg x 5 PR

*at this point one of my training partners was having a bad day and left so we where left with only 2 of us. Can't use the monolift with only 2 people so i set-up the regular power rack with a homemade monolift setup.

reverse greens (0/100)
220kg x 3
300kg x 3 (little high)
x 2 (close)

conventional deads
bands: quaded minis
60kg x 1
100kg x 1
140kg x 1
x1
x1
x1
160kg x 1
x1
x1
x1

notes:
- what a day.
- I use a calf machine to help get my suit on.. I tried to take the pin out of the machine and it was stuck so I pulled it and it hit me and chipped my tooth.. fuuuuck.
- 2 seconds after this, scott was squatting and tore his preditor briefs in half with 400lbs.
- other then that it was alright, the quaded minis is a hell of a lot of tension.
- no vids this week, girlfriend took good computer on a trip.

SELK
06-21-2009, 11:27 PM
whats left till meet (5 weeks out)

squats
- 2 more heavy box squat days (day one: triples, day two: singles)
- one light full gear test day (with reverse bands going up to 3rd attempt)

bench
rotation-> towel press, shirt full ROM, 2 board, opener off boards

dead
one more heavy pull until the meet


The squat training for this meet is FAR different then anything I have done before, I do feel my squat is up though and 800+ will be there at the meet. Usually I use a hell of a lot of overload in the squats (lots of band tension or reverse bands, high boxes, and in full gear all the time often squatting 1-2 inches high).

Cricket_Fire
06-22-2009, 12:40 PM
Strong work bro. Be interesting to see how the new squat training setup works out

SELK
06-22-2009, 09:43 PM
I think its going to work well for me :D

sq/dl accessory

DB rows
55lbs x 10
100lbs x 10
150lbs x 18 (+3 from last week)

Pullthroughs
4 sets

Pullups
1 set *tendonitis sucks!

Shrugs
double overhand
100kg x 10
140kg x 8
mixed
140kg x 10
150kg x 10
160kg x 10

CG pulldowns
3 sets

notes
- long ass day at work today, had to drag myself in to get this done. But, everything felt decent other then the pullups.
- this day sucks, i hate everything on it.. but I do think its making me stronger which is what matters.

SELK
06-23-2009, 09:46 PM
DE bench


bench
bands: doubled minis
67.5kg x 5
77.5kg x 3
x3
x3
82.5kg x 3
x3
x3
87.5kg x 3
x3
x3

DB Overhead
50 x 12
70 x 3 *not happening

Incline Bench
80kg x 10
100kg x 10

notes
- very rushed, at a conference this week and could only sneak out for a few minutes. combined with the fact that a training partner just simply didn't show and it was chaos.
- bench was fine, overheads sucked and where causing tendonitis.
- wrist still bad so very little accessory, not to mention gym suddenly became packed.. can't wait til my place is ready.
- *may* try get some more accessory done tomorrow, but so busy will have to see.

SELK
06-25-2009, 07:06 PM
sq/dl

box squats
- straight weight, walked out, raw
62.5kg x 5
102.5kg x 3
142.5kg x 2
162.5kg x 2
x2
182.5kg x 2
x2
192.5kg x 2 (424lbs)
x 2
182.5kg x 15 (401lbs) *just touch and go on box.

rack pulls
- below knee
bands: quaded purples
60kg x 1
100kg x 1
140kg x 1
180kg x 1
220kg x 1 (685lbs at top)
240kg x 1 (730lbs at top 23lbs PR)
260kg x M *close (774lbs at top)

notes
- squats where not as fast as I would have liked today. no training partners showed up so I couldn't use bands + monolift and I had to bring my stance in.
- 401lbs x 15 was not to bad. I think my best is 18 but I was wearing briefs for that one. If the contest wasn't a month away I would aim for 20 reps next week, 400lbs x 20 raw would be alright.
- may bench tomorrow, schedule is messed up and ive slept almost 0 this week so will have to see.

SELK
06-26-2009, 09:23 PM
ME bench

mid range pin press
(I use 2 settings for these, one for mid range and one for lockout.)
60kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 1
180kg x 1 pr
full ROM
100kg x 14

DB press
70lbs x 10
x10
x10
x10

Facepulls
4 sets

Rolling DB press
3 sets

Panora pushdowns
3 sets

notes
- no training parners so had to make due.
- wrist hurt like hell thoughout the whole workout, i may have re-fractured it or something. It just needs to hold up for a couple more weeks.
- the pin presses suck, they are very hard on me. I do feel they help, but they really beat me up more then just about anything. I have only used this pin against bands (purples) and managed to hit more in straight weight then I hit at the top of the banded lift so im counting it as a PR.
- 2 heavy workouts left until the meet. Going to get in shirt next weekend and if it feels good that will be it for shirt work for the meet.. if it feels like ****, i can do another week or two in the shirt without worries.
- training today instead of tomorrow as i have to help parents move, will be squatting on sunday.

SELK
06-28-2009, 05:29 PM
squats

*after we arranged for training to be moved 2 hours later for one training partner, he didn't show, phoned me later and claimed his hip was sore. I don't know about you guys, but when you are one month out from a meet and there are only 3 of you, you need the help with training. Hes done, i'm not helping him out anymore, he can go train by himself again.

That being said we did rig up a redneck monolift setup (a light band was pulling the pins) and it worked pretty well.

box squats
60kg x 3
100kg x 3
140kg x 2
add briefs
180kg x 1
220kg x 1
add suit straps down
240kg x 1
270kg x 3
280kg x 3
add reverse minis
290kg x 1
300kg x 1 (661lbs) *smoked

conventional deads
raw
bands: quaded minis
60kg x 1
100kg x 1
140kg x 1
x1
x1
x1
x1
x1
x1
x1
x1
x1

notes
- bar we used today may have been a 22.5kg bar, just counted it as 20kg.
- This week was triples to the box, I hit my goal of 270kg x 3, then surpased it with 280kg x 3. Squats felt really good today.
- Used the reverse minis to get some weight on my back again, 661lbs I could have likely had for 3-4 reps. Next week I will squat 661lbs/300kg with no bands, then work to 710ish with the minis (710 is my planned opener).
- I know it seems funny that im working with such light weights in comparison to my opener, but once I take away the box, put my straps up and add knee wraps my opener is going to be a joke like it was last meet.
- accessory tomorrow.

SELK
06-29-2009, 10:11 AM
sq/dl accessory

warmups
chuck v pulldowns

DB rows
100 x 10e
150 x 20e (+2 reps)

Pullthroughs
4 sets x 10reps

bb shrugs
100kg x 10
140kg x 10 (double overhand pr)
160kg x 10 *tweaked something in my lat

notes
- Early AM workouts suck, only time I could get it in today.
- DB rows are progressing nicely, up 5 reps in 3 weeks. Upperback strength is almost where it needs to be for the contest.
- shrugs sucked, I suck at shrugs because i'm more worried about getting castrated then moveing my traps haha. Tweaked something im my lat and went home, got what i wanted to done.
- All this deadlifting against bands is really smoking my traps, i suck at shrugs, but i can usually shrug more then 350lbs.

SELK
06-29-2009, 11:29 AM
extra notes
- this is the first training cycle ive done deadlifts against bands, they beat me up bad but are exactly what I need. I have a fairly strong grip i think (never missed a pull because of grip anyway) and when i finish a straight weight deadlift at the lockout I can almost relax and just hold it there. With the bands, the weight just wants to shoot out of your hands at the lockout and its a bitch.

- I'm actually sleeping during this training cycle, usually when i am at this stage in training for a meet I can't sleep at all. I think doing a hell of a lot less overloaded work (reverse bands) is helping this greatly. Last training cycle I squated 903 with reverse bands and didn't sleep for 2 days, not even sleep meds helped. This meet I did all the heavy overload work very far out to try to avoid this.

- usually around this time, I am dreading the meet because I do not feel at all prepared and my improvements seem minimal, but this time I am looking forward to it. There is no reason why I wont get a pr on each lift as well as a PR total.

Cricket_Fire
06-29-2009, 01:04 PM
Great to hear the last part of that last post bro - always sucks when you're dreading a meet. Training's been going great so I don't see why a big total won't happen!

SELK
06-30-2009, 01:09 PM
for sure, going to be great.

here is vid from the last week or so:

8kXfY3palME

Lones Green
06-30-2009, 01:39 PM
Squats are looking great.

SELK
06-30-2009, 07:06 PM
de bench

bench
bands: doubled minis
67.5kg x 3
77.5kg x 3
x3
x3
82.5kg x 3
x3
x3
87.5kg x 3
x3
x3
add 2 board
102.5kg x 1

facepulls
5 sets

pushdowns
2 sets

side bends
2 sets

notes
- bench speed was way up today. Fastest ive ever been.
- wrist is totally ****ed. hurt like hell throughout all the benches and pretty much had to call it a day after that. Supposed to shirt up on saturday but may push that until tuesday if things don't improve. I am getting some 3 foot long strangulator wraps so they may help some too.
- hopefully wrist heals up as I need a PR bench at the meet, which I know I am strong enough for right now. I put my shirt on last night and its tight as hell, ive put lots of size on my arms this training cycle.

SELK
07-02-2009, 07:48 PM
sq/dl

box squat
bands: blue
low box
67.5kg x 3
107.5kg x 3
147.5kg x 2
x2
x2
x2
x2
x2
1 inch higher box
157.5kg x 2
167.5kg x 2

conventional deads
bands: doubled minis
60kg x 1
100kg x 1
140kg x 1
add suit
180kg x 1
220kg x 1
230kg x 1
240kg x 1 (529lbs)

side pushdown abs
1 set

notes
- squat felt solid, form getting better and im not collapsing in the hole as much.
- deads felt solid as well, I have no idea how much tension was at the top of the lift - but 529lbs was a grinder and I didn't think 551lbs would go so I stopped it there. Clean lockout though, help it for a few seconds at the top. The bands where giving tension at the bottom of the lift as well.
- wrist still messed up so I am not going to bench on saturday, shirt is in for some modifications and hopefully tuesday I can see where I am at in the shirt.

SELK
07-02-2009, 08:00 PM
my mistake, the bands where quaded not doubled

SELK
07-02-2009, 08:03 PM
last meet a few weeks out I hit 187.5kg + blues x 2 on DE squat day with no box and it was near max effort. Today I smoked 167.5kg x 2 to a box and could have easily gotten 187.5 if i worked up. This is the strongest my squat has ever been for sure. All the box squats seem to be paying off, ive only ever free squatted leading up to a meet before.

SELK
07-05-2009, 04:01 PM
yesterday - ME bench - no training, giving the wrist some time to recover. hopefully tuesday i will shirt up.

today - me squat

box squat
60kg x 5
100kg x 3
140kg x 1
180kg x 1
add briefs
220kg x 1
240kg x 1
add suit straps down
260kg x 1
290kg x 1
300kg x 1 (661lbs)
add reverse minis
310kg x 1
320kg x 1
330kg x 1 (727lbs)

*then pretty much a 340kg zercher squat when another lifter missed an attempt and i pulled him back up LOL.. was 100% max effort haha.

notes
- took forever with 3 of us squatting, 2 hours to get through squats.
- accessory work tomorrow.
- hit all my goal weights for this squat cycle, squat is feeling good.
. all the heavy attempts are done, next week I will do some free squats with my straps up to figure out where they need to be for my opening attempt (710lbs). Will use reverse light bands though, which will make the squats nice and easy.
- was keeping my air in the hole much better today and not caving in.
- unsure if im going to go 220lbs or 242lbs at the meet, around 233lbs right now. Likely 242 because i just want to hit the biggest lifts possible, but we will see.

SELK
07-05-2009, 06:33 PM
todays squats

tuPCHIQozZA

Lones Green
07-05-2009, 07:51 PM
Nice spotting, LOL

Stuff gets dangerous without adequate spotters!

SELK
07-05-2009, 09:28 PM
Nice spotting, LOL

Stuff gets dangerous without adequate spotters!

yep! haha. luckily we set up a bunch of boxes and benches so we could dump it, which has only happend once this training cycle. I don't know why he jumped 40kg between attempts. I thought he would get it seeing as i destroyed his knees with how tight i had those wraps on haha.






should mention that that was the last of my 6 week ME box squat cycle doing into the meet. Doesn't get much more basic then this.

w1: low box + briefs 5rm (220kg x 5)
w2: same but 3rm (240kg x 3)
w3: same but 1rm (250kg x 1, 260kg x M x 2, did get 260kg x 1 on paralell box)
w4: paralell box + biefs + suit 5rm (260kg x 5)
w5: same but 3rm (290kg x 3)
w6: same but 1rm (300kg x 1)

Got fancy week 5 and added in a light reverse band single on w5 worked up to the weight i wanted for an un-assisted single in w6 just to get a feel for it. Week 6 figured I may as well push it to get used to the heavier loads.

next week I will do
full gear
630-660 x 1 (just whatever it takes to hit depth)
reverse lights
710, 810, maybe 850.. But I doubt it.


Cant wait for the meet! > 800lbs squat is happening this meet for sure.

sorry about the long post - i'm procrastinating on doing some work right now.:thumbup:

SELK
07-06-2009, 06:29 PM
sq/dl assistance

conventional deads
bands: quaded lights from group (400lbs at top)
bar x F hahaha
bar x pick the rack up off the ground and realize i need to weigh it down
50kg x 1
x 1
70kg x 1
x1
80kg x 1
x1
90kg x 1 (198lbs)
x1
x1
x1

pullthroughs
4 sets

hanging abs
3 sets

notes
- "Hey I don't have mini bands, ill just use these purple ones"
- deads where brutal. I measured the tension and it was 400-420lbs at the top.. every single one was a bitch to lockout.
- tried something new, I'm not sure ill stick with it - but it sure did hit my lockout hard where I am weak.
- might bench tomorrow, wrist is still ****ty but we will see.

Cricket_Fire
07-07-2009, 11:55 AM
hahaahaha that's stupid tension bro! I tried quad minis the other day and had a hard time haha

SELK
07-07-2009, 07:15 PM
me bench

bench
60kg x 3
80kg x 3
100kg x 3
120kg x 1
140kg x 1
add shirt
160kg x 1 no touch
180kg x 1 nt
200kg x 1 nt
210kg x 1 nt
200kg x 1 nt
200kg x 1 nt
200kg x 1nt
add 2 board
220kg x 1

notes
- ****ty bench day, but that was almost to be expected given my recent forearm and wrist problems and lack of bench training.
- i'm not to worried about touching, every rep was less then 1 inch from touching i just wasn't commiting. my wrist feels pretty messed up still and that was not helping.
- 2 more sessions in the shirt before the meet, i will get it sorted out for sure. if I have to i'll wet the shirt.

SELK
07-09-2009, 08:28 PM
sq/dl

box squats
60kg x 3
100kg x 3
147.5kg x 2
x2
x2
x2
157.5kg x 2
x2
167.5kg x 2
177.5kg x 2

rack pulls
below knee raw
140kg x 1
180kg x 1
220kg x 1
260kg x 1
280kg x 1
300kg x 1 pr
sumo
220kg x 1
240kg x 1

notes
- everything felt strong today, pr for the squat is 180kg but i didn't use a box, and the weights today where still speed weights at the end.
- nice DL pr, 700 may have been there, but just over 2 weeks out now imo is not time to push something like a rack pull.

SELK
07-09-2009, 08:35 PM
box squats where with blue bands

SELK
07-10-2009, 11:27 AM
just looked back on logs, i guess i pulled 300kg x 2, not 1 a while back so this is not a rack pull PR. I am still happy with it, because I remember the 300 x 2 was a real bitch of a lift and this time 300 x 1 was easy. Im sure a near 700lbs pull will happen at the meet. I may take 705 on my third if things feel good, i have the strength.

SELK
07-11-2009, 03:37 PM
bench

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.

SELK
07-11-2009, 03:57 PM
I'm going to try the shirt I used last meet on tuesday.. The SDP that i am using right now does not feel great, when i get a handoff the weight feels stupidly heavy compared to my old rage-x. I need a 500lbs+ bench this meet.

SELK
07-12-2009, 04:28 PM
squat

suit test
last heavy day before meet

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.

SELK
07-13-2009, 09:20 PM
looking at the vid depth was questionable on a few- but close enough that i can sink it down that last inch in a meet.

dyk4HSkm5Pk

SELK
07-13-2009, 09:26 PM
opener will be 710lbs which will be a smoke show, i will keep my straps very loose like in the above video and add knee wraps. I am one of those weird people who get about 70-90lbs out of knee wraps (apt convicts) and i fully expect my 710lbs opener to be alot easier then 666lbs was yesterday. If you look on pg 1 of this log at the meet video, i opened with 705lbs and it was very easy.

SELK
07-14-2009, 07:55 PM
bench

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.

Cricket_Fire
07-14-2009, 09:48 PM
Strong work dude

Depth looked pretty good to me, but I'm a chronic high-squatter haha!

SELK
07-14-2009, 10:55 PM
to be honest i don't even understand squat depth at all.

ive been freeze framing lots of my squats which i shoot from the side (mostly warmups) and looking at the video i have no clue, at home i can throw them into photoshop and get a pretty good sense of where I am at by drawing lines. with a black suit which is a 1/2 inch thick at the hip, knee wraps, etc its hard to tell where everything is, let alone be certain that one side is lower then the other when you are in the hole for a fraction of a second. After 15 minutes of looking at a freezeframe of a squat in photoshop i'm not always sure haha.

Ill just get someone to call my depth at the meet.. but i did that last time and still got called high lol

SELK
07-17-2009, 11:34 AM
squat

box squat (low box)
bands: blue
67.5 kg x 3
107.5kg x 2
147.5kg x 2
x2
x2
x2
x2
x2
x2
x2
x2
x2

conventional deads
140kg x 1
x1
x1
x1
x1
x1
x1
x1
x1
x1
160kg x 1
x1
x1
x1
x1

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.

SELK
07-17-2009, 11:34 AM
also decided to just go 242 in the meet. fat bloated and strong is the only way to go through life.

SELK
07-18-2009, 02:35 PM
bench
- last day of training before meet.

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.

SELK
07-20-2009, 01:57 PM
I'm doing as little as possible this week to rest for the meet. Body is very beat up.

ice, blue heat, foam rolling, contrast showers etc. all this week. + 10 hours of sleep a night and ill eat a little more as well.

looking forward to this contest, my only concern is the bench press - and thats the case every contest. 2000lbs is going to go. :D

SELK
07-25-2009, 03:08 PM
meet writeup



squat

- warmups felt horrible as usual.

attempt 1: 711lbs - good lift, i thought my handler was going to call depth but he never did so i took it pretty deep, was actually kind of hard and not a great way to start things off.

attempt 2: 810lbs - good lift, a little slow, but 55lbs PR

attempt 3: 838lbs - good lift, fast, a little high but they where nice lol. 83lbs meet pr



bench

attempt 1: 286lbs/130kg raw, easy.

attempt 2: 452lbs/ 205kg - missed - dumped it

attempt 3: 463lbs/ 210kg - easy



*bench sucked. Training has been so bad with my injuries getting 7.5kg away from my best meet bench I will take though.



Deads

275kg / 606lbs- easy

302.5kg / 666lbs - hard, but got it. 5lbs PR.

310kg / 683lbs - missed



total : 892.5kg/1967lbs = 66lbs meet PR.



good meet overall.. vids later tonight.

Lones Green
07-25-2009, 03:19 PM
Great job at the meet dude!

MarcusWild
07-25-2009, 06:44 PM
Nice job! That's a huge squat PR.

SELK
07-25-2009, 10:53 PM
meet vid:

2hl0aFh4YZw




Great job at the meet dude!

Yeah, it went not to bad. Thought i was going to have a little more in me in the pull, so lots to work on.


Nice job! That's a huge squat PR.

yeah, the squats went well, going back to the basics this training cycle (5rm/3rm/1rm ME box squat waves) really worked for me.

SELK
07-25-2009, 10:57 PM
plan for this week is to rest up, hopefully will get my gym going later this week.

training wise I have no plan for a bit. Going to rest up my body for a few weeks. I need the rest big time for my body and joints. Its going to be a few months at least until my next contest, some people can do contests every month, but after a meet I am way to beat up to be thinking about much except for recovery.. I pushed it to hard to quick after last meet and I think that is partially the cause of alot of injuries I had this training cycle.

SELK
07-26-2009, 06:58 PM
wow, i am really beat up today. Usually I do not feel this bad after a meet, I think that last deadlift miss did me in, whole back is fried.

going to set some raw goals for this upcomming training cycle, don't know where I am at right now - best raw lifts are 560/365/628 so i think something like 600/400/650 is doable for sure.

Cricket_Fire
07-27-2009, 03:16 PM
Damn bro... and here I was thinking I was starting to close the gap on our squats! :D Very sick!

Deffinatly can't complain about a squat, dead, and total pr!

I guess those low box squats have paid off eh haha

SELK
07-27-2009, 03:34 PM
haha thanks,

it took a while for me to get an 800+ squat in..

took 805lbs for a ride Nov 08 and it owned me.
http://www.youtube.com/watch?v=DnvSxjOwFxs

took it for a ride again in April 09 and it was real close, called on depth.
http://www.youtube.com/watch?v=QRApWXHLn4c


I thought 805 may just be a bad number for me so i tried 810 this time, and that seemed to work! haha.

That low box work payed off for sure. Now that I know the formula, 900 soon haha :D

Cricket_Fire
07-27-2009, 03:40 PM
I'll just have to use an even lower box to catch you then haha!

I smell a war for biggest ever Canadian squat down the road.. ;)

SELK
07-27-2009, 04:05 PM
mehan has done 1102 @ 275, and court has done it at SHW - we got some serious work to do. :D:D

Cricket_Fire
07-27-2009, 04:13 PM
psh, I've only gotta almost double my squat! lmao

SELK
07-27-2009, 04:18 PM
haha. I think i have the highest 242lbs squat in canada, at least i can't find a heavier one in any of the records.

also - just found out about a meet december 5th in brantford.. that will likely be my next meet. lots of time to improve here.

Cricket_Fire
07-27-2009, 04:25 PM
Brantford Ontario? That's only a couple hours from me..

SELK
07-31-2009, 07:39 PM
first day back at it.

yesterday did about a thousand farmers walks with 45s because i was moving my gym.

set it up today and figured i would get in some squats.

box squats
parallel box, just wearing bench belt (almost 0 support, more to remind me to fill stomach)
135 x 10lbs (im back too pounds from now on btw)
225 x 5
325 x 9
x9
x9
x9

notes
- i miss my monolift already.
- raw sucks. my hamstrings are weak as ****, i was sitting back onto the box and they where cramping up big time.
- next few weeks i will be focusing on my raw squat. i'm going 100% by feel in terms of training this month. I will be following the smolov rep scheme for the squat but no way in hell am i doing it in 3 weeks, don't have it in me right now. going to bring up some major weaknesses and really prepare my body for my next meet prep which will begin at the start of september.

Cricket_Fire
07-31-2009, 08:07 PM
Sounds like a good plan bro

I felt the exact same (well, still feel like it haha) after so long doing nothing but geared up work - just lowering the bar without any support felt strange lol

SELK
08-01-2009, 11:14 PM
yeah my hamstring are killing me after those raw box squats already.

today, did some benching

bench
135 x 10
185 x 5
225 x 9
225 x 9
205 x 9
205 x 9

strict overhead press
3 sets

bent over rows
3 sets

notes
- my triceps fatigue so quickly when i bench for reps. only the last few reps on each set i was actually pausing it on my chest for a few seconds to give my triceps time to recover. I have no problem until 2 inches from lockout when i bench for reps.
- its funny how when you train in gear as often as I have in the past year how much your raw tanks, i think my raw lifts will move pretty quickly here. still considering a raw meet, but the one that may happen here doesn't allow wrist wraps- and when you have broken your wrists as many time as me, thats not very fun.

SELK
08-03-2009, 01:53 PM
did some squats

box squats with bench belt
135 x 5
225 x 5
355 x 7
x7
x7
x7
x7

thats all.

notes
- squats where pretty easy, just working on form, keeping arch/keeping knee out (harder raw i find)/and being quick off the box.
- may train tomorrow, may not. I'm just going by feel.

SELK
08-04-2009, 06:20 PM
bench

bench
135 x 10
185 x 5
225 x 7
x7
x7
x7
x7

standing overhead
3 sets

bentover rows
3 sets

notes
- everything felt fine and i was done pretty quick.
- i am not good at >3 reps in the bench, or multiple sets, my triceps fatigue quickly and i end up throwing the bar off my chest and gliding to lockout.
- may squat tomorrow and may not.. still just going by feel. Training like this is doing me good, i'm getting a rest from the heavy stuff while improving form and putting on some muscle.

SELK
08-07-2009, 01:26 AM
squats

box squats with bench belt
135 x 5
225 x 5
315 x 2
380 x 5
x5
x5
x5
x5
x5
x5

notes
- squats didn't feel heavy, speed was down though.
- hips where shooting off box and i was getting a little bent over comming out of the hole, had to really concentrate on arching and squatting in a straighter line upwards. at the meet the 810lbs squat (2nd attempt) this happened and i managed to grind through it, but if i can fix this I will add some serious lbs on my squat.
- other then that form felt pretty solid.. as you may have seen my squat style is a bit unique, i use a very high bar position and break with my hips and knees at the same time..If my hips break first I can't squat well as I turn it into a GM and i can't good morning 315 lol. My raw and geared squat are pretty much exactly the same.

ShooterX
08-07-2009, 08:42 AM
Simplified things alot. I like it

SELK
08-08-2009, 02:52 PM
yep, real simple. I was pretty beat up from the last training cycle and decided to take a month or two to just bring up my general/raw strength while working more on technique, instead of pushing maximal weights all the time im focusing on frequency and volume.

box squats with bench belt
135 x 8
225 x 5
315 x 3
405 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- all squats felt easy, im decent at <5 reps it seems. Could have likely done 20+ sets if i had too.
- i'm using the bench belt to work on my form, i have a problem with my core collapsing in the hole. I usually would do this squat cycle with no belt - but the bench belt reminds me that i should be pushing out against it the whole rep. I don't think I get anything out of the belt at all, but i think in the end it will make my squat technique better.

gopostal42
08-08-2009, 04:08 PM
whats up bud, haven't seen you on the internets in a while. fi has apparently **** and fell back in it so i guess this is home for now. training looks good! guess we're still racing for pro

SELK
08-08-2009, 04:25 PM
hey man, yeah FI is dead for me too, alot more going on here lately anyway.

I wont be competing for a few months here, but I think a 2100 @ 220 will happen then.. can't wait. are you doing the pro-am?

gopostal42
08-08-2009, 04:37 PM
this raw work should help you get to that 21 at 220 for sure. yep, pro am is right, you coming?

SELK
08-08-2009, 05:55 PM
nah, i was thinking about it but training for my last meet beat me up so badly for some reason that I needed to take some time off from handling real heavy weights.

To many meets in a row with no time off at all did me in. I'm thinking december at the earlier I will compete.

I think the raw work will pay off. There is a raw meet comming up here I think soonish and I may enter that, its not my focus but it would be fun. I totaled ~1300lbs raw my first meet so i should be able to beat that haha.

SELK
08-11-2009, 01:54 PM
squats

box squats with bench belt
135 x 5
225 x 5
355 x 9
x9
x9
x9

notes
- everything felt fine, pretty short session.

SELK
08-13-2009, 03:41 PM
squats

box squats with bench belt
135 x 5
225 x 3
315 x 1
375 x 7
x7
x7
x7
x7

notes
- easy day, but the accumulation of fatigue is starting to add up.
- squats feel real solid, form is feeling good, on the last few reps on each set I am using to much low back but it is improving.

Cricket_Fire
08-13-2009, 05:33 PM
FI has been great for a long time, but lately there's like, 3 new threads a week, and of them, maybe 1 a month turns into a decent discussion. WBB ftw!

I like the 4 squat workouts in a row ;) haha

SELK
08-13-2009, 06:50 PM
yeah, going by feel and I really don't feel like benching. I will bench tomorrow though.ive made some great squat gains in the past squatting 3-4 times per week so i'm trying it out again.

I'm abandoning the westside split, after signing up for thepowerlifting.com (which i cancelled) I changed all my training to a westside style split. I did not find it worked for me at all.

I really think I respond best to the following
- lots of volume in main lifts around the 80%1rm range
- no speed work
- very little accessory work for squat and deadlift (just the main lifts)
- bench work only consisting of various presses, i can't do extensions anyway with my wrists. No DB work either.

more or less just very basic training. I cannot go hitting 1rms week after week, it doesnt work for me. Maybe if i was on the gas it would work better. But I just don't have near the recovery abilities.

Cricket_Fire
08-13-2009, 07:00 PM
yeah, going by feel and I really don't feel like benching
I never knew that's what they meant by "training by feel" ;) :D

thepowerlifting wasn't worth it? I was debating subscribing for a month

SELK
08-13-2009, 08:32 PM
hahaha. i cant take the high bench frequency yet, got to get more work capacity first.

thepowerlifting.com was alright, when panora left i didn't feel it was worth the 10/month..

SELK
08-14-2009, 11:54 PM
bench

flat bench
135 x 5
185 x 3
240 x 5
x5
x5
x5
x5

overhead press
2 sets

notes
- just quick workout today, wrist still hurts to bench but its not to bad with light weights.
- all benches moved quickly, as they should its like a BW press lol.

SELK
08-16-2009, 01:16 PM
squats

box squats with bench belt
135 x 5
225 x 5
315 x 2
405 x 5
x5
x5
x5
x5
x5
x5

notes
- squats starting to get harder now. Was supposed to just go 400 but 405 is much easier if you are lazy like me.

Cricket_Fire
08-16-2009, 07:39 PM
Taking 400 instead of 405 would've been a bitch move :D Nice session bro

SELK
08-18-2009, 12:54 PM
lol.. I almost did it :D

today, did some more squats.

box squats with bench belt
135 x 5
225 x 5
315 x 2
425 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- first 5 sets I did with very little rest, then kind of ran out of gas. Whole session took ~40mins which for me is amazing, usually this would take me 2+ hours LOL. I like my rest and hate lifting still tired from the previous set haha.
- planning on a december 4th meet, bench training is going to have to get in line which it will very shortly here. Injuries are feeling better and ill have a training partner in 2 weeks here to help with shirt work etc. I need to bench at least 550 next meet which currently is my best 3 board.
- I think I will squat something big for me next meet. here is my basic plan for the squat.

week of 23rd - high volume, high frequency box squats
30th - high volume, high frequency box squats
sept 6th - high volume, high frequency box squats
13th - high volume, high frequency box squats
20th - high volume, high frequency box squats
27th - high volume, high frequency box squats
oct 4th - high frequency, mid volume, mid intensity low box squats against average bands + 1-2 special movements (zerchers, good mornings etc)
11, 25 - same as oct 4
nov 1st - day1: speed squats high volume, day2: straight weight 5rm
8 - day1: speed squats high volume, day2: straight weight 5rm
15 - day1: speed squats high volume, day2: straight weight 3rm + 2-4 reverse band overload sets
22 - day1: speed squats high volume, day2: straight weight near 1rm + 2-4 reverse band overload sets
then deload til meet

gear:
aug 23rd - sept 27th - belt bench only
oct 4th - 25th - regular belt only
nov 1st - briefs + belt
nov 8-22 - briefs + suit + belt (straps down)

This is going to be a really hard, but fun training cycle. Ive done similar cycles before and they work for me. More or less the concept is that early on in the cycle I am working on building a great base of strength with primarily raw work and lots of volume and frequency. In the middle of the cycle I get a slight overload with the bands to transition into the final period of higher intensity, the box is lowered to compensate for the increased load as I won't really be prepared for it yet. This middle block will bring back alot of lost speed into my squat as well as get my confident squatting deeper. The final phase gets me used to my gear while taking a break from the volume and frequency, the intensity is going to be high so it will balance out. More or less I did this final block preparing for last meet and thought it worked very well.

when i started this log on here, this is more similar to how i used to train with good results. I changed to a westside template and found that it wasn't for me, now i'm changing back. I really don't know why I changed templates in the first place for my squat, this type of training took my squat from a raw 375 to a geared 777 in training in <1 year @ 198. Since then I have put on around 61lbs on my squat, but also about 40lbs of bodyweight, so i'm not ahead, maybe even behind. I tried to fix what wasn't broken haha.

Detard
08-18-2009, 01:08 PM
Sounds like you got your training sorted out bro. I think I need to design a training cycle for my meet in december too.

You gave me some good ideas of how I can structure my weeks, and how I can avoid overtraining leading up to the meet.

How old are you btw?

Cricket_Fire
08-18-2009, 01:16 PM
I ****ing love this journal; so much squatting :D

You're doing Brantford too eh? I'm seriously debating finding a way to Brantford from school to hit that one up

SELK
08-18-2009, 02:06 PM
Sounds like you got your training sorted out bro. I think I need to design a training cycle for my meet in december too.

You gave me some good ideas of how I can structure my weeks, and how I can avoid overtraining leading up to the meet.

How old are you btw?

Glad I could help :D I am 22 btw.

I always make sure to have a pretty long deload going into a meet, i have squatted to heavy to close and it has hurt my performance I think.



I ****ing love this journal; so much squatting :D

You're doing Brantford too eh? I'm seriously debating finding a way to Brantford from school to hit that one up


haha, the squat is my favorite lift by far. Benching and deadlifts are fun, but the squat is where its at.

Yeah thats my plan for now, I dont have much extra money right now so if a meet comes closer to me around that time Ill goto that one I guess. Whats nice is that the brantford meet I can wear an open back bench shirt which I like much better then a closed back.

SELK
08-20-2009, 04:42 PM
squats

box squat with bench belt
135 x 5
225 x 3
315 x 2
365 x 9
x9
x9
x9

notes
- left hamstring is feeling a little tight and was making some huge cracking noises on the eccentric, doesn't hurt of effect performance so I think with some stretching it will feel fine.
- squat form improving as well, only good morning'd a couple of reps but mostly managed to stay upright and finish the squat without using much if any lower back.

SELK
08-22-2009, 01:25 PM
squats

box squats with bench belt
135 x 5
225 x 5
315 x 2
385 x 7
x7
x7
x7
x7

notes
- pretty easy, rolled out the hamstring last night and it feels ok.

SELK
08-23-2009, 05:50 PM
bench

bench
135 x 5
225 x 5
255 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- all benches moved fast which should be expected.
- going to have get bench moving in right direction next few months here, think wrist will finally be able to take it.
- after seeing and hearing about this weekends pro-am, i have come to the conclusion that I am weak as ****, seriously.

SELK
08-26-2009, 03:57 PM
today - squats

box squats with bench belt
135 x 5
x5
x5
225 x 3
315 x 2
425 x 5
x5
x5
x5
x5
x5
x5

notes
- got a shermworks 'freespotter' and set it up for today. Its alright for squats, need to modify it a bit though because I like to grab the bar quite wide. I think it will be excellent for benching though. Once I do my little modification i will basically have a poor mans monolift. I dont mind walking out squats, but this is going to be way safer considering I am training by myself.
- squats felt alright, i took an extra days rest and it didn't do ****. I won't squat again until monday which considering the frequency of my squatting lately, will feel like a long time.

SELK
08-27-2009, 12:08 AM
some thoughts:

- I can tell my squat is moving in the right direction. 6 weeks out from my last meet I box squatted 573lbs x 1 in metal ace briefs which I have found give me around 100lbs. I imagine my raw box squat to be at least 500lbs right now (more if I actually used my real squatting belt), so my squat is up for sure.
- I'm setting my squat goal and percents for a 900lbs squat next meet. Considering my best squat is 838lbs, and it wasn't very deep.. this is going to be a difficult goal to reach but I am convinced I can do it.

- maybe all this squating volume and frequency is making my crazy but I think that I have already gotten a fair amount stronger from it. I am having lots of fun with it too, short workouts where I actually get to do alot of what I like (squats) and less of what I hate (every possible accessory lift). I think I am just going to keep only squatting for my squat days, until modifying the frequency/intensity/volume stops working. I imagine that this won't be for years.

- I am finally getting my drive back to train, I have been dragging myself to the gym the past month every session. Feeling better about training now and know that I am going to hit a big PR total the next meet I enter.

Sidior
08-27-2009, 12:12 AM
Crazy volume and to the point, I like it!

SELK
08-27-2009, 12:09 PM
thanks!

I always want to make my programs to fancy, this is the opposite of that LOL.

SELK
08-27-2009, 01:57 PM
bench

bench
135 x 8
225 x 9
x9
x9
x8
add 2 board
225 x 3
275 x 3
x3
x3
suspended lockouts
365 x 2

notes
- bench felt decent today. Will be getting into some heavier lockout work here soon.
- numbers may be a bit off, the self-spotter thing i have weighs a bit but I have no idea how much.

Cricket_Fire
08-27-2009, 03:18 PM
Strong work lately bro. If nothing else your technique is gonna be spot on with all this squatting

Is the spotter you're talking about the thing they had advertised on PLWatch a couple days ago?

SELK
08-27-2009, 04:18 PM
yeah thats the one, its pretty decent actually. I need to modify it a bit and it will be alot like a monolift I can use myself.

I don't think I would trust it with full gear squatting, but as heavy as I go in training to a box it should be fine. It says its good to 1000lbs mind you.

pretty happy with squat training lately. I think I have 5 more weeks of high volume squats until I see how they pay off.

Detard
08-28-2009, 09:58 AM
Nice lifting lately bro. Your a strong mother ****er.

I agree with keenan, your technique is gonna be dead on with all this squatting.

SELK
08-30-2009, 10:46 PM
thanks, yeah i think my technique will be better.

I like to think I have pretty good squat technique, although I squat quite a bit different then most lifters (I focus on breaking at the knees first and opening my groin to descend rather then sitting back). I don't think my form is incorrect, just different. Using traditional multiply squat technique I get too bent over in the hole and can't squat 500lbs. I guess its just me using my stronger points (quads and groin) and letting them squat for me haha.

had a little vacation and now i'm back, will most likely squat tomorrow. Its been 4 days since i last squatted.. that feels like AGES.

Lones Green
08-31-2009, 07:36 AM
Pretty interesting stuff in here bud. I'll be curious to see how your squat is when you get back into gear and what not!

SELK
08-31-2009, 10:20 AM
yeah, training is a little different these days to say the least haha.

ive done this type of program before (although not as long, or as heavy) and it worked wonders for my squat. Its going to take 4-6 weeks to get used to the gear and supermax weights again with the gear afterwards, but I am not to worried about that.

905 in december :D:D

SELK
08-31-2009, 04:11 PM
squats

box squats with bench belt
135 x 5
225 x 3
315 x 3
435 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- squats are getting a little harder but are still not to bad.

SELK
09-01-2009, 02:25 PM
bench

bench
135 x 5
185 x 3
235 x 7
x7
x7
x7
x7
2 board
275 x 3
x3
x3

notes
- pretty basic. weights will start ramping up here soon, I think a 405 raw bench is going to happy this training cycle.

NickAus
09-03-2009, 12:02 AM
Hi

I noticed you do or at least did before a second bench day of 3 and 4 board lock-outs I think with a loose shirt.

How did you find this? Did you recover for your main bench day?

Thanks and good luck!

SELK
09-03-2009, 12:10 AM
yeah I did that before, worked very well for a few months then gain started to slow down.

I don't know for sure, but the training cycle after I did all the heavy overload work I broke my wrist and tore my forearm, i can't be certain they are related.. but the overload work did not help.

NickAus
09-03-2009, 04:47 AM
yeah I did that before, worked very well for a few months then gain started to slow down.

I don't know for sure, but the training cycle after I did all the heavy overload work I broke my wrist and tore my forearm, i can't be certain they are related.. but the overload work did not help.

Ok thanks, good luck with the wrist too!

SELK
09-03-2009, 12:18 PM
thanks! its about 95% better now :D

box squats with bench belt
135 x 5
225 x 5
315 x 3
375 x 9
x9
x9
x9

notes
- squats where very easy today. I changed my shoe from chucks to nike frees. The chucks are a better shoe for geared squats, but for raw I think I like the frees better, the small heal on them puts me in a slightly better position.. pretty minimal differences though, i would never want to go past 700 or so in the frees I dont think, they compress a bit more then the chucks.
- legs are growing like crazy, getting stretch marks on my quads lol

Cricket_Fire
09-03-2009, 03:08 PM
My wrists suck too; I was really drunk and punched my buddy in the arm as hard as I could.. when I woke up I couldn't move my hand/wrist lmao


I'm gonna try squatting in heels some time soon.. it's gonna feel wrong not rockin the chucks though haha

SELK
09-05-2009, 04:07 PM
used the frees again today, to me they feel much more natural when squatting raw. I think my kinda odd squat style may have to do with this too, who knows. I like the chucks for geared squats though, i need to get a new pair soon as the sidewalls are starting to blow out.

squats

box squats with bench belt
135 x 5
225 x 4
315 x 2
390 x 7
x7
x7
x8

notes
- missloaded bar today, was supposed to be 395. Doubt it makes really any difference though.
- Squats where very easy. I did an extra rep on the last set I think, lost track of reps. That extra rep combined with the extra weight of the free spotter, i'm not to worried about the 5lbs missload :D

SELK
09-05-2009, 04:11 PM
Also I threw on my regular squat belt in between sets and I think that once I get back into that thing its going to feel like I am wearing a full squat suit! The bench belt I am using is only to remind myself to push against it, its not much more supportive then a regular belt that you would wear on your jeans.

I feel my squat is stronger then ever right now. I am real sick of this program though, only about 4 more weeks of this phase at least. My body is holding up better then expected, my glute/hamstring is acting up a little bit still but foam rolling is taking care of that. Also I am getting a little tendinitis in my right knee, but it only hurts up until the first workset, Ill add some more warmup sets in from now on.

SELK
09-07-2009, 12:57 PM
squats

box squats with bench belt
135 x 5
225 x 5
315 x 3
420 x 5
x5
x5
x5
x5
x5
x5

notes
- my body is still feeling decent, but all this squatting is starting to take its toll on me. Where the bar goes on my back is all cut up and calloused and was starting to bleed between sets today, im getting tendonitis in my right knee, and my hamstring/glute sounds like popcorn when I am squatting hahaha.
- even with all the downsides this programming is proving to be very effective. I have around 3 more weeks left in it and I am confident that I will be able to make it through those 3 weeks.

SELK
09-10-2009, 02:28 PM
2 days ago bench

bench the other day

...
265 x 5
x5
x5
x5
x5
x5
x5


today
box squast with bench belt
135 x 8
225 x 5
315 x 3
455 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- squats are feeling real strong all of a sudden. Judging by the numbers I hit today I should be good for a mid 500s raw box squat. I hit 584 in breifs (and a real belt) last training cycle, so if I can match that raw that is a huge improvement. I bet I got near 100lbs out of the ace briefs.
- I think I have found the holy grail of squatting with this program. I still have room for improvement on all of the squat days, so i'm just going to keep with it.

SELK
09-13-2009, 01:36 PM
squats

box squats with bench belt
135 x 5
225 x 5
314 x 4
385 x 9
x9
x9
x9

notes
- this starts week #5 of the program.
- easiest day yet, which is odd because I had to drag myself to my gym today, had to get up early this morning and was feeling ****ty. could have done 10 sets of the squats I think.. but I know this week is going to get hard so I obviously didn't.. :D
- the only downside is that my upperback is ****ed up from all the squatting, the knurling on the bar is really cutting in. I'm thinking of putting a towel or something around the bar, but thats pretty gay.
- right knee felt better today, i think the tendonitis is just realizing that i'm not going to give it time off haha.

SELK
09-13-2009, 04:03 PM
2 more weeks of this phase of the training cycle. I estimate my squat is up around 70lbs.

next cycle I am lowering the box as well as switching to my regular belt instead of my flimsy bench belt.

may add accommodating resistance too, that was the plan. I don't have a good method to mount the bands on my set-up so I will have to think about this. I could do reverse bands, but I am not sure if a month working with reverse bands is going to have an impact on my squat decent speed (which has been an issue in the past).

Unsure of how much resistance I want as well, I think working with minimal tension is going to help me the most, just enough tension to speed up the decent and overload the top, not enough tension to get much of a grounding effect and deload the bottom too much. I'm thinking green/average bands should do it.

The lower box is going to be painful for the first week or so, but it payed off last time.

SELK
09-14-2009, 06:47 PM
bench

bench
135 x 5
185 x 5
225 x 3
275 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- bench felt solid. no idea where my bench is at with the higher volume, if follows the same percents as my squat it would be around 350 which i right around my best raw bench.

SELK
09-14-2009, 07:56 PM
also, not looking good for the december meet in ontario, im broke right now. Between having to start paying off my student loan and buying all my gym equipment, i have nothing left haha. on top of all that, i think im buying a house this winter.


no idea when I am going to compete next. may be a while, loads of time to just focus on getting stronger. Might not be for another 5-6 months. I even found an IPF meet only 6 hours away from me, but i had to compete in the ipf before this meet (not total X amount, just compete..) so I can't do that one.

At least I will have the time to get my squat to 905 for next meet. Maybe the long offseason will do me good.

Cricket_Fire
09-14-2009, 08:55 PM
Sucks about the meet, just found out I'll probably be doing that one haha

Good squatting lately bro.. even if that is all you do any more :D

SELK
09-14-2009, 10:02 PM
Why do anything else?

:D

My deadlift will go up with all this squatting I am sure. My wrist is finally feeling good enough to handle serious weight, so that will be coming. I have to really re-evaluate my bench and deadlift training, last meet I tried using westside stuff and I failed horribly. I think I will be going back to the methods that made me the strongest (heavy overloaded benching off boards, and tons and tons of board work).

7 more squat session left until I change it up a bit.

SELK
09-15-2009, 03:46 PM
squats

box squats with bench belt
135 x 5
225 x 5
315 x 5
405 x 7
x7
x7
x7
x7

notes
- fifth week has been much easier then expected. Today really wasn't very difficult, I am getting stronger faster then the program is progressing.

SELK
09-17-2009, 02:54 PM
squats

box squats with bench belt
135 x 5
225 x 5
315 x 3
430 x 5
x5
x5
x5
x5
x5
x5

notes
- today was the hardest day yet. I took very long breaks between sets, workout took near an hour. My goal is to just get all the reps in, dont care to much about rest times.
- did a warmup today and glute/knee felt better during the squats, glute still sounded like popcorn but no pain. I try to roll it everyday, but each time it gets hard to do anything with. I'm using a rock right now, and I can't get deep enough into the muscle. Not really sure what to do about it, I know its just scare tissue build up.

SELK
09-19-2009, 02:31 PM
squats

box squats with bench belt
135 x 8
x 8
225 x 5
315 x 3
405 x 1
455 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- very challenging session. With only 1 day of rest from last workout (which was the hardest yet) all of these felt heavy as hell.
- hamstring is sounding horrible on the decent of the squats, so much scare tissue in there i am convinced. It doesn't really hurt, just makes lots of noises and feels constantly tight and inflamed.
- right knee is not getting any better either, had to change up my stance and technique to make squatting less painful today. Seems it is better if my toes are pointed more forward rather then to the sides, in turn this makes it harder to open up my legs and I end up doing a bit of a good morning, oh well.
- this was the last session of week 5.
- planned on doing 6 weeks of this squat cycle, I am debating this a little bit now. no squatting tomorrow and monday I will decide. I think the 6th week is going to be very brutal so I don't want to miss out on it.

Lones Green
09-19-2009, 02:39 PM
Very impressive squatting buddy. You may try getting some ankle weights and doing the 250 reps of leg curls every day thing. If nothing, it would flush blood into your hams. Lou told me it really helps with knee trouble as well.

SELK
09-19-2009, 03:33 PM
thanks, i really think i'm going to be squatting some huge PRs very soon.

Ill have to give that a try, this glute/hamstring thing has been bugging me for years now, ive got in under control for the most part, constant rolling and stretching seem to help. Even when I stretch I can feel weird stuff moving around in there making popping sounds.

SELK
09-22-2009, 12:34 AM
did some thinking and I am taking the week off squatting, I am feeling decent but I don't want to turn the minor problems I am having with my knee and glute into major ones. Will get some benching in though.

its a toss up between testing my max raw squat next weekend or continuing with higher volume.

SELK
09-24-2009, 07:06 PM
bench

floor press
135 x 5
x5
185 x 3
225 x 3
275 x 1
295 x 1
x 1
add reverse greens
315 x 5
335 x 5

bench w/reverse greens
315 x 3
x3
x3

notes
- Getting back into handling some bench weights. I think I once did a 315lbs floor press, but the spotter helped it a bit.
- From all of the raw benching ive been doing my low end is super strong, my lockout on the other hand is pathetic.
- going to be putting more focus on bench in coming weeks.

SELK
09-24-2009, 07:08 PM
also, this sunday I am going to hit a heavy raw squat. looking forward to it, body is feeling good even after 5 weeks of smolov, all injuries healed I think.

MarcusWild
09-26-2009, 10:28 PM
You were right about Becky needing to get some stretch reflex on her sumo deads. I had her try it today, and it made a huge difference. Thanks!

SELK
09-27-2009, 03:12 PM
glad i could help!

ME squat

box squats
135 x 5
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1 pr
545 x 1 pr
565 x M

good mornings
225 x 5
x5
x5
x5
x5

notes
- box squats went decent, i am surprised I missed the 565 as 545 was very easy, I think I may have just got out of position in the hole, but the bottom line is I just wasn't strong enough for it. After 545 went up, i thought 585 (6 plates) was going to happen today to be honest.
- Realistically this puts my raw free squat in the low-mid 600s. I have always been able to free squat a fair amount (15-20%) more.
- body is not 100% recovered form the 5 weeks of the smolov meso. Going to not do much direct squatting for a couple of weeks, and work on non-specific movements. After this I think I am going to run the whole smolov cycle (meso + intense) and get my raw box squat to 600.
- got some vids ill upload later, in a rush now.

SELK
09-27-2009, 08:56 PM
squats from today

hQEbIaFW_f0

SELK
09-30-2009, 08:35 PM
bench

bench
135 x 8
185 x 3
225 x 3
275 x 1
295 x 1
305 x 1
315 x 1
add rage-x
315 x 5
365 x 2
x2
405 x 2
405 x 3

lockouts
1 set


notes
- actually got in shirt today, felt pretty good actually, weight didn't feel to bad and the last set I got to around a 2 board which is great.
- going to be shirting up every week for a while here, but going to get some decent work in raw first.


likely won't compete until may or so. I have some big goals for this meet due to such a long offseason.

If its a geared meet my goal will be: 905/551/705

SELK
10-06-2009, 09:12 PM
no training until weekend.

got my wisdom teeth pulled today and i'm a wreck. dentist said no heavy lifting until the weekend. all ive eaten today is like 8 snack packs and a container of apple sauce fml.

probably a good thing, body still not 100% recovered from smolov.

Coke
10-07-2009, 08:43 AM
That's some superior benching there man.

Lones Green
10-07-2009, 05:13 PM
no training until weekend.

got my wisdom teeth pulled today and i'm a wreck. dentist said no heavy lifting until the weekend. all ive eaten today is like 8 snack packs and a container of apple sauce fml.

probably a good thing, body still not 100% recovered from smolov.

Had this done in high school, not too fun.

Get better bud

SELK
10-08-2009, 12:26 AM
That's some superior benching there man.

thanks, will be focusing on my bench more in the coming weeks so I expect to make some significant gains. Bench has always been a struggle for me.


Had this done in high school, not too fun.

Get better bud

I have a very very low tolerance with painkillers (and more or less all drugs actually:confused:) and ive been taking some tylenol 3s i had lying around, i have felt very little pain to say the least.


looking forward to training again. its been very hard to keep motivation up doing the training I have been doing lately, body is ****ed, training is boring, but just got to grind through and think of the end result.

SELK
10-09-2009, 10:52 AM
training starts again tomorrow, gym is going to be cold as ****.

I think this time off has helped me more then I can imagine. I feel rested and strong, time to set some big PRs.

SELK
10-10-2009, 01:57 PM
ME bench

Savickas Press (overhead press out of chains while sitting on ground)
95 x 5
105 x 3
115 x 3
125 x 2
135 x 1
x 1
145 x 1

bench
145 x 5
225 x 5
275 x 1
add rage-x
315 x 3
365 x 3
425 x 3

raw CG press
225 x 14 pr
x 7

notes
- my savickas press is pathetic.. Its a very hard movement, but i am going to stick with it for a while as I think it will have great carryover to low end bench strength.
- shirted bench felt great.. was very tempted to load up some real weight, but going to stick to the plan. going to slowly bring up the weight on the lift, instead of trying to do it quickly like usual and stalling out, then getting burnt out.

Clifford Gillmore
10-10-2009, 02:42 PM
Thanks for gear advice again! I will definately be in this log ALOT more often :)

I know what you were feeling with the wisdom teeth. Snack packs and mashed potato and gravy for about a week for me, my face got swollen as hell. Nice benching too :)

SELK
10-10-2009, 02:57 PM
thanks!

i think my log will get more interesting in the coming months as i start handling some real weights again. kind of boring reading about raw training without much max effort work, but i think its going to carry over very well once i really start getting in the gear more often.

Lones Green
10-10-2009, 03:40 PM
Slow and steady wins the race!

SELK
10-10-2009, 03:44 PM
lol I think so..

i always try to rush my bench, yet with my squat I am more patient and I think that has paid off.

SELK
10-12-2009, 04:38 PM
squats

box squats with bench belt
135 x 5
x5
x5
225 x 5
315 x 5
405 x 3
x3
x3
x3
x3
x3

good mornings
3 sets

notes
- just a light/easy day, trying just to maintain my squat strength before starting next squat cycle.
- training with brother 2x per week now, hes going to compete in april/may i think. right now i bet his numbers are 275/225/315 @ 200lbs.. but i have no doubt he will double his total by meet time.

SELK
10-15-2009, 05:41 PM
bench

floor press
135 x 5
185 x 5
225 x 3
275 x 1
295 x 1 (+10lbs from 3 weeks ago, but just short of PR)

bench
135 x 5
225 x 3
275 x 1
add rage-x
315 x 3
365 x 3
405 x 3
445 x 3
shirt off
reverse band cg 2 board
315 x 6
365 x 3
no boards
315 x 8

notes
- bench is feeling much better each session. due to the downtime from my forearm injury my numbers are down slightly still, but they are coming back very quickly.
- shirted bench is feeling very good. No reps are touching yet but each week it gets closer and the lockout has been no problem. Next week I will go to 455 x 3 which i don't expect to be a problem at all.
- start squat cycle on saturday.

Coke
10-16-2009, 09:03 AM
Props for both those efforts bro, awesome numbers.

Clifford Gillmore
10-17-2009, 12:08 AM
Very nice Bench session, should be going for 600 soon eh?

SELK
10-17-2009, 01:45 AM
thanks guys, yeah 600 is going to be my goal for my next contest.

905/601/705 :D

Clifford Gillmore
10-17-2009, 02:10 AM
2211, still at Junior??!

SELK
10-17-2009, 04:21 PM
2211, still at Junior??!

thats the plan :D

I know I can get my squat to 900 with all the squatting i have been doing, my dead is not too far from 7 and my bench was getting there before i got injured. I still have a long time to get stronger and reach these goals.

today

squats
smolov day #1
est max set at 525lbs (raw on box) around 25lbs less then actual max.


box squats with bench belt
135 x 8
225 x 5
315 x 2
375 x 9
x9
x9
x9

good mornings with band
blue x 20
x20
x20

pullthroughs with band
purple x 15
x15
x15

notes
- 1 day down.. 23 more squat sessions to go until i'm finally done my volume phase.
- Squats felt fine, time off seems to have fixed any nagging injuries i was having, im more or less positive they are going to come back through this cycle, but ill deal with that as it comes.
- taking an extra break after the first day of the program as DOMS is always stupid the first day, next squat session will be on wednesday.
- will train again (bench) on tuesday.

SELK
10-19-2009, 04:22 PM
here is numbers for first 3 weeks of squat cycle:

w1:
day 1: 375 x 9 x 4
day 2: 395 x 7 x 5
day 3: 420 x 5 x 7
day 4: 450 x 3 x 10

w2:
day 1: 395 x 9 x 4
day 2: 415 x 7 x 5
day 3: 440 x 5 x 7
day 4: 470 x 3 x 10

w3
day 1: 405 x 9 x 4
day 2: 425 x 7 x 5
day 3: 450 x 5 x 7
day 4: 480 x 3 x 10


I cant wait until this is over. This kind of training makes me a hell of a lot stronger in the long run, but I am going to be shocked the first time I unrack 800+ again no matter how many plies of gear I manage to put on haha. Not to mention I fully expect my deadlift to be around 600lbs right now after the big layoff. Oh well, I figure all the added strength will carryover in time.

SELK
10-20-2009, 05:03 PM
ME bench

bench
135 x 5
155 x 5
185 x 5
225 x 1
275 x 1
295 x 1
320 x 1
add shirt
365 x 3
405 x 3
455 x 3

close grip Floor Press
135 x 10
185 x 10
205 x 10
225 x 8

notes
- first time that shirt bench has been a struggle in a while. I'm not positive the last rep was locked out, it was really close.
- liking benching just 1x per week, feeling like I am actually recovering.
- next week off shirt presses most likely.

Coke
10-20-2009, 05:28 PM
Wow, killer benching man.

Cricket_Fire
10-20-2009, 05:34 PM
Damn, don't know why it's been so long since my last appearance here haha. Either way, good stuff lately bro. That squatting looks like it's gonna be damn tough by the end of the cycle

SELK
10-20-2009, 05:48 PM
Wow, killer benching man.

thanks!
Its improving, I still think my benching was a little stronger pre-injury but its getting closer. I know I am going to surpass anything I did before very soon.


Damn, don't know why it's been so long since my last appearance here haha. Either way, good stuff lately bro. That squatting looks like it's gonna be damn tough by the end of the cycle

Yeah the last few days of this squat cycle are going to be a real bitch. I am confident that if I use about 20 minute rest intervals I will get through ahha.

I'm going to set a HUGE squat pr my next meet though without a doubt. Only problem is that my legs have grown so much, i highly doubt ill be able to get in my gear haha.

SELK
10-21-2009, 03:13 PM
squats

box squats with bench belt
135 x 5
225 x 5
315 x 2
395 x 7
x7
x7
x7
x7

notes
- session went alright, weights felt heavier then they should but body felt alright.
- really not looking forward to the next 2.5 weeks, this squat cycle is brutal. I am confident results will be good. Once its done I expect a 600lbs raw box squat.

Cricket_Fire
10-21-2009, 04:08 PM
I'm deffinatly interested in seeing how this cycle goes for you