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SELK
02-01-2011, 05:18 PM
Currently my best lifts are 903/518/737 at 220lbs.

Ubh-Ldjnhjk

My goal is to get a 2300lbs total at 220 in 2011. This is a realistic goal for me and I am positive that I will be able to achieve this.

My next meet will be some time in May most likely.

Training plan:

Squat - I will be alternating heavy and light weeks, I need to bring up my overall strength and bring up my technique.

Bench - I will be trying something very new here, we will see how it goes. Bench is my weakness and I am hoping to bring it up significantly very soon.

Deadlift - I will be using mostly pulls off of blocks for triples as they have put >30lbs on my pull in the last 6 or so months.

SELK
02-01-2011, 05:19 PM
raw bench

bench
bar x 10
x 10
95 x 6
135 x 6
185 x 6
225 x 6
245 x 6
x6
x6

pause bench
225 x 5,4,3,2,1 count
225 x 4,3,2,1 count

pushdowns
4 sets

facepulls
3 sets

notes
- first session back after 2 days off post meet
- getting some help with my bench programming and I am sure my bench will be moving well very soon. Goal is 600 by may.. strength is not far but technique needs work.

NickAus
02-01-2011, 06:05 PM
Looking forward to 2011 and your 2300!!

SELK
02-02-2011, 04:41 PM
deads

6 inch block pulls, raw
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
605 x 5 pr

good mornings
beltless, raw
135 x 5
225 x 5
315 x 5
405 x 5

SELK
02-02-2011, 05:27 PM
vids of deads

http://www.youtube.com/watch?v=XCI7cg_Q-Ac

Cricket_Fire
02-02-2011, 09:56 PM
Just posting so I get the little green arrow beside this or I'll forget about it and never see it again

mikesbench
02-03-2011, 09:00 AM
Nice to see the new log or the updated goal. Go get 2300 SELK.

SELK
02-04-2011, 06:44 PM
thanks guys!!


AM
chiro.. first time.. seemed to be helpful for my back so far.. he doesn't think I have any major problems so its all good.


PM

Bench
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
add shirt
405 x 2
455 x 1
475 x 1

cg 4 board
raw
225 x 5
275 x 5
315 x 5
365 x 5
x5

band pushdowns
3 sets

notes
- Just wanted to work technique, nothing all that heavy today. Really got a long ways to go on my bench but I learned so much at the meet that things are going to pick up quickly here I think.

SELK
02-05-2011, 02:04 PM
light squats

squats
raw
135 x 5
x 5
225 x 5
315 x 5
405 x 5
500 x 5

sumo deads
225 x 5
315 x 5
405 x 5
455 x 5
505 x 5

pullthroughs
light band x 15
medium band x 15
x 15

abs
1 set.. bothered my back.


notes
- 1 week after the meet, just wanted to get some work in the squat in. The training plan is all set-up for my next meet and I expect it to go very well.
- increase in volume over the next 6-8 weeks as I usually do between meets, get some hypertrophy in as well as raise GPP.
- chiro helped my back, it still hurts but not near as bad. The pulldown abs did feel funny so i didnt do them.

SELK
02-05-2011, 02:31 PM
http://www.youtube.com/watch?v=9mPjMg7DmQ8

SELK
02-05-2011, 04:02 PM
Hopefully this works.. Attached is my teams squat training for the next meet. I follow the plan fairly closely but always end up changing a few things.

Coke
02-05-2011, 06:27 PM
Back to the big weights right off top!! No doubt you'll reach or surpass the goals for the meet in spring.

SELK
02-08-2011, 07:02 PM
thanks coke!!

bench
raw
135 x 6
x6
185 x 6
225 x 6
275 x 6
285 x 6
x6
x6

paused bench
245 x 5,4,3,2,1
255 x 4,3,2,1,0

board presses
2 sets

facepulls
2 sets

notes
- again, new programming just starting up here. should be great for my bench.

Brian Hopper
02-08-2011, 07:24 PM
Nice work Ryan and best of luck getting to 2300, I know you can do it!!!!

NickAus
02-08-2011, 08:54 PM
Looking solid mate!!

SELK
02-09-2011, 08:05 PM
thanks guys!!

deads

6 inch block pulls
raw
225 x 3
x 3
315 x 3
405 x 3
495 x 3
585 x 3
635 x 3
x 3
x 3

shrugs
405 x 10
455 x 10
x 10

bentover rows
2 sets

notes
- Deads felt decent, 3rm on the 6 inch block pulls next week, 1rm the week after. Not all that heavy today but got in volume.

Brian Hopper
02-09-2011, 09:48 PM
Strong block pulls!!!

SELK
02-09-2011, 09:59 PM
thanks! here is the vid


http://www.youtube.com/watch?v=zR39GZXYZnM

SELK
02-11-2011, 07:52 PM
bench

bench
raw
135 x 5
185 x 5
225 x 1
275 x 1
315 x 1
345 x 1
365 x 1

add singleply shirt (working on form, not weight)
315 x 3
365 x 3
x 3

cg 2 board
225 x 6
315 x 5
x5

notes
- light bench day (doing 1 week light, 1 week heavy).
- working with a very weak shirt so I can learn correct form without struggling to touch etc.. I am going to do this for 4-5 weeks here. Things felt good in the shirt, good technique and speed.
- squats tomorrow, again, mostly technique work.

Brian Hopper
02-11-2011, 08:29 PM
Good job benching!!! Smart move doing one week light and one week heavy. After this meet I was going to pretty much do the same thing.

SELK
02-12-2011, 07:02 PM
Its been working great on the squats, so hopefully it does as well on the bench.

squats
briefs
135 x 5
225 x 3
315 x 1
405 x 1
545 x 1
585 x 1
675 x 1
725 x 1
745 x 1

sumo deads
up to 495 x 3

pulthroughs
green x 15reps x 3sets

notes
- working on getting my squat form back to my old technique. I am sick of doing good morning with squats.
- Things felt alright on the squat, weights are not stupid heavy so i was just trying to keep good form and try to make it to depth (or close too).


http://www.youtube.com/watch?v=UqCUbxorYhE&

NickAus
02-12-2011, 07:29 PM
Really great seeing your notes Ryan, good that you share your thoughts!!

Strong as always!!

Brian Hopper
02-12-2011, 08:28 PM
Squats and sumo work looked good bro!!!

SELK
02-12-2011, 10:55 PM
Really great seeing your notes Ryan, good that you share your thoughts!!

Strong as always!!

thanks Nick! Im always looking for ways to get stronger, sometimes reading old notes helps me out, and it lets people know my general plan.


Squats and sumo work looked good bro!!!

Thanks Brian! squats felt good and sumos like always felt like **** hahaha. They do help my conventional pull though.

Brian Hopper
02-13-2011, 02:59 PM
You definitley look way more comfortable pulling conventional then sumo.

SELK
02-13-2011, 05:55 PM
Yeah I am more comfortable, most likely because i haven't practiced it much. Ive pulled mid 6s sumo about a year ago and it felt horrible haha.

Brian Hopper
02-13-2011, 07:11 PM
I think i've done a heavy sumo pull twice, once with briefs and the other raw. I'd rather keep the weight light and do some work.

SELK
02-15-2011, 03:38 PM
yeah I use it more to strengthen glutes. I may try a heavy max effort sumo pull one day, with a deadlift bar i cant see being to far from 700 but who knows.

bench
135 x 5
185 x 6
225 x 6
275 x 6
295 x 6
x6
x6

pause bench
235 x 5s,4,3,2,1
x 4,3,2,1

pushdowns
3 sets

facepulls
3 sets

plate raises
2 sets

notes
- everything felt heavy today which sucked seeing as it wasn't.. still got in what i needed too.

Cricket_Fire
02-15-2011, 05:10 PM
Solid squatting bro. Liking the vids

Brian Hopper
02-15-2011, 05:36 PM
everything felt heavy today
I know what you mean, I've been having that problem lately and it sucks.

SELK
02-16-2011, 06:54 PM
deads

6 inch block pulls
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
655 x 3 PR
675 x 3 PR

shrugs
405 x 10
455 x 10
475 x 10

rows
225 x 10
x 10
275 x 10


http://www.youtube.com/watch?v=tJ3JZAti-jk

Brian Hopper
02-16-2011, 07:15 PM
Huge PR's, nice work Ryan!!!!

NickAus
02-16-2011, 07:59 PM
Nice PR!!

SELK
02-16-2011, 09:03 PM
thanks guys.. i feel my pull is coming along nicely. Just need to keep getting my back stronger and next meet ill set a big PR.

deadlift plan:
next week - 1rm off of 6 inch blocks
week after - deload

then I will use the 4.5 inch block for 3 weeks. I am hoping to be able to get 675 x 3 off of each block.

NickAus
02-16-2011, 09:21 PM
Good plan, whats your target for the singles off 6" blocks?

SELK
02-17-2011, 12:32 AM
I pulled 730lbs last time I did it.

here is the vid: http://www.youtube.com/watch?v=lT7LWARJyeM

I pulled 737 not long after i did the 730 off the blocks so this lift is very similar to my contest pull.

If I could get that 750 which was close I would be happy. To reach my goal for may im going to need around 770 from this height. I will get back to this block height in ~10 weeks so I am hoping around a 2lb/week gain is realistic.

NickAus
02-17-2011, 01:45 AM
750 will be great to watch on video........I look forward to it and have no doubt in my mind you can do it!

Brian Hopper
02-17-2011, 03:35 PM
I'm sure 770 won't be a problem, just keep working the blocks like your doing and you'll be fine. You look like a natural puller, so that always helps.

blong
02-17-2011, 05:11 PM
Really enjoy the videos, keep them coming. Strong in here boss!

SELK
02-17-2011, 07:25 PM
750 will be great to watch on video........I look forward to it and have no doubt in my mind you can do it!

Yeah, that will be a fun lift :D


I'm sure 770 won't be a problem, just keep working the blocks like your doing and you'll be fine. You look like a natural puller, so that always helps.

I don't think I am that much of a natural puller, seeing as ive done lots of my training solo the deadlift is the only lift that ive really been able to train hard consistently. I actually think im better built to bench.. to bad my bench is horrible.



Really enjoy the videos, keep them coming. Strong in here boss!

will do! thanks.

NickAus
02-17-2011, 07:36 PM
Yeah 99% of my training is solo these days.........part of the reason Im focused on the deadlift this year.

Coke
02-17-2011, 08:39 PM
Superior stuff going on all around!!

SELK
02-19-2011, 12:36 PM
thanks Coke!

bench day

bench
+ 200lbs chain
2 board

135 x 6
185 x 6
x6
x6
225 x 3
x 3
no chains
275 x 3
315 x 3
x3
x3

Reverse CG press with hanging KBs
4 sets

Incline bench
3 sets

Military Press
3 sets

BB Shrugs
3 sets

Dips
bw x 8
bw + 60lbs chain around back x 8
+ 40lbs chain around back x 2

Pushdowns 3 sets
Pushups 1 set

notes
- that was alot of volume. wow.
- trying to train bench with the group i squat with more often. their training is far different then mine.. but they are also all great benchers so I just need to do what I am told and I will get stronger without a doubt.

SELK
02-19-2011, 12:38 PM
First time ever benching with chain.. it was very difficult for me so I think I have found a big weakness. Going to try pick up some chain for benching.

Brian C
02-19-2011, 01:07 PM
Just Found your new log. I love the way you have your cycle set up for all 3. Looking forward to seeing you hit 2300. The pull vids are pretty motivating bro, great work.

Brian Hopper
02-19-2011, 02:53 PM
Benching with chains or even bands are really going to help your shirted bench.

SELK
02-20-2011, 11:07 AM
thanks guys.. yeah i think benching with chains will help my shirted bench.

squatsbriefs
135 x 5
225 x 5
315 x 5
425 x 4
x4
x4
x4
475 x 4
x4
x4
x4
525 x 4
x4
x4
x4

cambered bar good mornings135 x 5
225 x 5
315 x 5

rack pulls from below knees315 x 1
500 x 1
x 1
x1
x1
x1
x1
x1

abductors - 3 sets
calfs - 2 sets
plyos - 2 sets

notes
- i feel like garbage. These guys train so much different then me i really am out of shape and my injuries (back and elbow) were killing me the whole session.
- computer broke down so i wont be online much next little bit.

Brian Hopper
02-20-2011, 03:41 PM
Sucks to hear that. You still got in some nice work. I'm feeling a little sick right now and it sucks because tomorrow is a heavy pull day. Throw some ice on those injuries, hopefully they will feel better.

SELK
02-22-2011, 06:45 PM
bench
135 x 5
185 x 3
x3
x3
x3
x3
x3
225 x 3
x3
x3
x3
x3
x3
275 x 3
x3

paused bench
225 x 5,4,3,2,1
225 x 4,3,2,1,0

Hanging KB bench
135 + 100 hanging x 5
x5
x5
x5

Brian Hopper
02-23-2011, 07:03 AM
Nice bench work!!!!

SELK
02-26-2011, 11:20 PM
took wed and fri off. My body is very beat up and I needed it. The meet I am doing got pushed back to June so I have a bit of time for some recovery work etc which I need.

squats
135 x 5
225 x 5
315 x 5
405 x 4
x4
x4
x4
455 x 4
x4
x4
x4
495
x 4
x4
x4
x4

notes
- That it. trying to work on technique with light weights and build up some work capacity.
- heavy stuff starts back next week, looking forward to it but at the same time I am enjoying the rest. I was advised from a very good lifter that he thought I needed it.. I always push until I break so this will do me good.

Brian Hopper
02-27-2011, 04:29 PM
Nice job on the squats!!! Let that body heal up bro, that way it will be ready for all that heavy weight.

SELK
03-02-2011, 04:26 AM
bench

raw
135 x 5
185 x 6
225 x 6
275 x 6
295 x 6
x6
x6

pause bench
2 sets

pushdowns / facepulls
3 sets

notes
- again, just taking it really easy.
- im thinking of this upcomming meet in June, and while I am almost certainly doing it, i would much rather to a meet in august or something.. I like to take a good 3 months of raw work and building work capacity before i start training for a meet and really work on my weaknesses. With just 13 weeks to go the biggest difference I am going to make to my total is improving my form and learning my gear better (especially bench).
- my brother started training with our crew again so the team is expanding.. a couple people left too but overall the team is getting better..

Brian Hopper
03-02-2011, 05:45 PM
Since im not going to do the meet this month, im going to take it easy also. I'll probably start next week. I feel like my body needs it.

SELK
03-02-2011, 07:52 PM
yeah sometimes I think us powerlifters dont get enough rest.. always just want to get stronger and do more I guess.

DL

deads off 6 inch blocks
geared
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1
585 x 1
675 x 1
700ish missload x 1 (forgot 25lbs plate on one side.. still pulled it though haha)
740 x 1 15lbs PR

thats about it.. some light band work.

notes
- happy with DL strength, things are slowly progressing.
- Back now feels like garbage.. oh well.



http://www.youtube.com/watch?v=HgMi3O3ZOCY

NickAus
03-02-2011, 09:28 PM
Great work..........you got it like we said a while back!!

Whats your weight and height?

K.Huget
03-02-2011, 09:50 PM
I can't believe your numbers as a junior...crazy. How old are you right now? Great videos, very strong.

SELK
03-02-2011, 10:27 PM
Nick, i am exactly 5 foot 9.5 inches (so sometimes i lie and say 5'10 hahaha). This morning I was about 231lbs.

K.Huget, I actually just turned 24 so no more JR for me! haha. Thanks! I think my numbers are alright but nothing special, I could still show up at a meet and get out totalled by 500+ lbs by someone in my weight class.



Also forgot to mention, my brother, Jordan started training for powerlifting again. He has the potential to be an massive deadlifter if he can stick with hit. He pulled 495 from the blocks today after like a long layoff.

Brian C
03-03-2011, 09:44 AM
Way to grind that 740 bro, awesome work!

Brian Hopper
03-03-2011, 09:50 AM
Awesome pulling Ryan, congrats on the PR!!!!

SELK
03-04-2011, 09:16 PM
bench
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
385 x f
add shirt
365 x 1
405 x 1 - touched
455 x f dumped
overkill shirt
3 board
405 x 1
455 x 1
495 x 1
545 x 1

cg 4 board
315 x 5
365 x 5
385 x 4

noites
- 545 actually felt decent. Things are moving in the bench for sure.. just need to get the strength up.
- raw bench sucked today, should have had that 385 but still a little tired from tuesdays benching I guess.

SELK
03-04-2011, 09:17 PM
Way to grind that 740 bro, awesome work!

Thanks Brian! I have the ability to grind deadlifts better than most I think.. Not sure this is a good thing as all my attempts at a meet look like a 3rd attempt is a little to heavy. When i started competing i got a few down commands before I was done pulling haha.


Awesome pulling Ryan, congrats on the PR!!!!


Thanks!!

Brian Hopper
03-04-2011, 10:06 PM
Did you use your overkill shirt in this past meet?

MarcusWild
03-04-2011, 11:23 PM
I just noticed the new log. I guess I'm a little slow on that. 2300 is a good goal for you.

SELK
03-05-2011, 04:20 PM
squats
raw
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1
545 x 1
605 x 1
635 x 1

sumo deads
315 x 5
405 x 5
495 x 5
x5

pullthroughs
3 sets

notes
- Nothing all that heavy, used a low bar position for the squats which I am trying to get away from.. I have no raw strength with a high bar and mid 500s felt like crap.

SELK
03-05-2011, 04:22 PM
Did you use your overkill shirt in this past meet?

Yeah. ive touched 2 reps in it ever... my first and second attempts ahaha. It is a good shirt for me, I am just not very good in shirts.


I just noticed the new log. I guess I'm a little slow on that. 2300 is a good goal for you.

Thanks for reading haha, I think 2300 is a goal for me for 2011. I won't be happy with 2300 but its a stepping stone.

Brian Hopper
03-05-2011, 04:55 PM
2300@220 is a nice total. I'm really thinking about going to 275 but when I think about 2400-2500, I would rather do it at 242.

Coke
03-05-2011, 08:15 PM
Killin' the major three movements, total props!!

SELK
03-06-2011, 02:50 AM
2300@220 is a nice total. I'm really thinking about going to 275 but when I think about 2400-2500, I would rather do it at 242.

Eventually ill have to go back to the 242s because ill just have to much mass for the 220s i think. I am like 230lbs right now and fairly lean for a PLer at least haha. I figure gain a couple of lbs of muscle a year for the next few years and see where I am at.

Brian Hopper
03-06-2011, 04:06 PM
That isn't a bad idea. But if I did that, I would already be in the 275's :) and after hearing how Hoff did, I'm not sure I want that.

SELK
03-07-2011, 06:54 PM
Some thoughts on the weekends meets and the criticism going around:

I have said many times in my log that I have no clue what proper depth is on the squat. Ive competed in several contests and have never had a problem getting squats passed depth wise, I get a handler to look at the lifters before me and see where they are judging and try to get to the same spot.. Its really not very complicated.

Now, according to the rulebook.. the majority of my squats are 1-2 inches high, there is no doubt about it. My 903 last meet ( http://www.youtube.com/watch?v=Ubh-Ldjnhjk ) I personally thought was right at parallel depth wise and I had several people tell me at the meet that it was very deep.

The goal for multiply lifting in my opinion is just to move as much weight as possible, thats why there is rarely drug testing, rules are relaxed, you can wear pretty much whatever gear you want. Thats one of the reason I like multiply lifting, because you can use more weight. Its no big secret that IPF squatters squat deeper, but its not secret that multiply guys use more weight, its a tradeoff.

I have no clue is big Robs squat was at actual depth, but it certainly looked deep enough for what passes in most multiply meets and thats what counts. Anyobody who thinks they can judge depth fully accurately from a guy with 40 inch legs from the front is overrating their depth calling skills in my mind.

Really , the only reason anybody powerlifts is to have fun. There is no fame or fortune, we do this because we like to. Yes, we all take it seriously but in the end we are just doing this because we like it. I hope to hell you never see being pissed off at a judge, federation, etc. Ive been called happy-go-lucky on a meet day before, because I actually am. Competing at or attending a powerlifting meet is a perfect weekend for me. Getting negative over other peoples lifts seems like a waste of time.

I'm not fully sure why I am writing this, it seems that there is so much negativity in powerlifting on the internet which I don't really understand as I never see it at meets or in the gym.

Brian C
03-08-2011, 10:27 AM
Well put Selk, and this is the feelings of many of us in the sport. There is too much energy wasted on worrying about others and depth drama in multiply. Just go lift the best YOU can and have fun.

Cricket_Fire
03-08-2011, 11:08 AM
Raw squat 635x1 - "nothing all that heavy"

Go **** yourself buddy :D

SELK
03-08-2011, 09:36 PM
Well put Selk, and this is the feelings of many of us in the sport. There is too much energy wasted on worrying about others and depth drama in multiply. Just go lift the best YOU can and have fun.

Yep :D


Raw squat 635x1 - "nothing all that heavy"

Go **** yourself buddy :D

does raw ever feel heavy? hahaha


light/raw bench day


bench
135 x 5
185 x 5
225 x 6
275 x 6
x 6
315 x 5
x5

paused bench
2 sets

4 board
315 x 10
x10
x 10

notes
- sort of tweaked my pec on a warmup set, not sure whats going on there but it didn't really bother me until I got home, its nothing serious. Its my left pec which I sometimes strain while deadlifting so we'll see how things go tomorrow.

mikesbench
03-09-2011, 06:45 AM
I am in complete aggrement with how you feel regarding rules / depth. It's nice to have a standard to aim for accross mutliply lifting (so we know what to train for), as long as that standard is fairly consistent.

What bothers me is when I go to one meet and hit a PR, only to show up at the next one and see that depth is being called differently. That inconsistency makes it hard on lifters to set goals, hit big numbers, compare ourselves to other multiply lifters, and avoid bombs.

It's all part of the game though. If I know squats are going to be tough I open light, then try something big hoping to get 2 whites and start focusing on bench; sometimes unfortunately at the cost of posting the total I want. I guess part of hitting the numbers you want is choosing the right meets and / or attending a lot of meets.

Great training lately by the way, your pull is ridiculous! I'd like to move up to 220 also, but having a tough time gainig the weight without being a fatass. I'll just have to be patient and consistent with diet to truly outgrow 198.

Brian Hopper
03-09-2011, 10:40 AM
As far as depth goes, I think the APF right now is the most consistent when calling depth. Beverley and Mike are doing an awesome job trying to change things around. If you see them two side judging, you better hit proper depth because they will red light you. I think the IPA and SPF have been letting alot of squats pass that are high and it turns out to be a world record. Chuck V just broke a squat record and it was the deepest multi-ply squat, especially with that amount of weight that I have seen in a long time.

MarcusWild
03-09-2011, 11:00 AM
I think if the hip crease is lower than the highest part of your quad, then you'll pass at 90% of multi-ply meets. That's not what the rule book says, but it's how it's called. It pays to have big quads.

I agree on the McDaniels judging. Personally, I think they are spot on. They judged at Al Caslow's meet, and there was a lot of talk about how strict it was. I thought the judging was right on.

SELK
03-09-2011, 06:18 PM
I am in complete aggrement with how you feel regarding rules / depth. It's nice to have a standard to aim for accross mutliply lifting (so we know what to train for), as long as that standard is fairly consistent.

What bothers me is when I go to one meet and hit a PR, only to show up at the next one and see that depth is being called differently. That inconsistency makes it hard on lifters to set goals, hit big numbers, compare ourselves to other multiply lifters, and avoid bombs.

It's all part of the game though. If I know squats are going to be tough I open light, then try something big hoping to get 2 whites and start focusing on bench; sometimes unfortunately at the cost of posting the total I want. I guess part of hitting the numbers you want is choosing the right meets and / or attending a lot of meets.

Great training lately by the way, your pull is ridiculous! I'd like to move up to 220 also, but having a tough time gainig the weight without being a fatass. I'll just have to be patient and consistent with diet to truly outgrow 198.

Yeah, a standard would be nice. I have been just trying to make sure my depth is good no matter the meet. I figure it will be easier to cut it a few inches high then learn how to get deeper on meet day.

thanks! my pull is moving along I think.. really want to get 771 next meet.

My bodyweight climbs very easy and i get fat quick so I hear you haha. Seems like a slow approach is the way to go.


As far as depth goes, I think the APF right now is the most consistent when calling depth. Beverley and Mike are doing an awesome job trying to change things around. If you see them two side judging, you better hit proper depth because they will red light you. I think the IPA and SPF have been letting alot of squats pass that are high and it turns out to be a world record. Chuck V just broke a squat record and it was the deepest multi-ply squat, especially with that amount of weight that I have seen in a long time.

Yeah, I think the federation has less to do with it then the judges selected for the meets. Lots of judges will be involved in multiple federations and I highly doubt they change their judging from one meet to the next.


I think if the hip crease is lower than the highest part of your quad, then you'll pass at 90% of multi-ply meets. That's not what the rule book says, but it's how it's called. It pays to have big quads.

I agree on the McDaniels judging. Personally, I think they are spot on. They judged at Al Caslow's meet, and there was a lot of talk about how strict it was. I thought the judging was right on.

Yes, that sounds about right depth wise.

Ive been told by judges that I am hard to judge depth on because I have big hamstrings.. I always thought that was funny.




deads
4.5 inch blocks (1.5 inches lower)
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3
605 x 3
605 x 3

good mornings
up to 455 x 5
455 x 5

pullups
3 sets

notes
- deads felt heavy today. lowered the blocks and switched back to the super stiff bar. Next week I hope to go 650ish x 3 for a PR then 1rm the week after in the mid 7s. The numbers always look pathetic when i use this bar but it certainly makes me stronger.

Brian Hopper
03-09-2011, 08:06 PM
I know that Mike & Bev pretty much judge at all of the big APF meets and some local ones as well.

Good job on the block pulls!!! I'm starting to hit them alot now, trying to focus on a 6" and 4" block.

SELK
03-11-2011, 09:04 PM
bench

2 board raw
225 x 3
275 x 1
315 x 1
365 x 1
385 x 1
405 x miss
3 board
405 x 2

shirt
455 x 1 - 4 board
495 x 1 - 3 board
545 x m - 2 board missed about 1 inch shy of lockout.
x m - 2 board

raw 4 board
405 x 3
415 x 3

notes
- Although bench numbers are pathetic, I am much happier missing lifts at lockout (and it was VERY close) rather then dumping etc.
-Just need to keep working on it and getting stronger. I dont know what happened with the 405 2 board raw, just didnt have much strength today

Brian Hopper
03-12-2011, 06:40 AM
Nice bench work, it seems to be coming along nice.

SELK
03-12-2011, 03:46 PM
squats
135 x 5
225 x 3
315 x 3
405 x 1
495 x 1
585 x 1
675 x 1
765 x 1
855 x 1
905 x 1

chain suspended GM
315 x 5
405 x 5
465 x 5

notes
- 905 felt a little on the heavy side but moved fine. Form was pretty good.
- gear was fitting a little loose today have to sort that out.

Coke
03-12-2011, 04:31 PM
905 felt a little on the heavy side but moved fine. Form was pretty good.

You're joking, of course, lol. Seriously though, those squats and GMs both left me speechless.

Brian Hopper
03-12-2011, 07:49 PM
Strong work on both the squats and gm's, nice job Ryan!!!

Lones Green
03-12-2011, 09:38 PM
905 is heavier than 903

NickAus
03-13-2011, 04:45 PM
Numbers look good to me!

MarcusWild
03-13-2011, 11:38 PM
Are you going to wear gear more often now? You usually squat raw for awhile before you put anything on.

SELK
03-15-2011, 07:30 PM
bench

raw
135 x 5
2 board
225 x 5
275 x 5
315 x 5
345x 5
x5

paused bench
275 x 5
x5

cg bench
225 x 14
x 12
x 10
x 9

pushdowns
2sets

SELK
03-15-2011, 07:33 PM
You're joking, of course, lol. Seriously though, those squats and GMs both left me speechless.

Thanks!! :D


905 is heavier than 903

yeah but ive gotten 955 in the gym :(


Numbers look good to me!

Thanks!


Are you going to wear gear more often now? You usually squat raw for awhile before you put anything on.

Well, I usually like a long raw training cycle before getting into gear. But as it stands right now I am competing again early June so thats not enough time to get in alot of raw work. I still think that bringing raw strength up is the quickest way to a big squat, so I will be training raw every other week until the meet.

There is small chance I take the june meet off and just do the August Pro-am. I have always wanted to do that meet but never had the total to compete on the Pro day.. now that I do I figure why not?

SELK
03-16-2011, 06:20 PM
deads

4.5 inch blocks
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
635 x 3 - ties PR

GMs
455 x 5
x 5

notes
- Although I did not set a new PR, I had a little more in the tank but don't want to destroy my back right now. I imagine I am good for 655 x 3 from this height.
- Next week ill hit a single over 7 most likely from this block height. Deadlift seems to be progressing.

NickAus
03-16-2011, 07:10 PM
Nice pulls!!

Ryan do you do your raw squats to box all the time or sometimes free squat raw?

Thanks.

Brian Hopper
03-16-2011, 08:06 PM
Strong pulls and gm's Ryan!!!

NickAus
03-16-2011, 08:24 PM
Really like your point about doing this for the love, no fame or fortune here!

Wish more people understood that!

SELK
03-17-2011, 06:12 AM
Nice pulls!!

Ryan do you do your raw squats to box all the time or sometimes free squat raw?

Thanks.

For years I always did them to a box, box lately I have switched to a free squat. For some reason box squatting has really been bothering my knee.. Doesn't make much sense (as I think usually box squats are easier on the knees) but things are pain-free when I free squat.

I think both are good, switch them up.


Strong pulls and gm's Ryan!!!

Thanks Brian! although i didn't hit a PR i was fairly happy with the pulls. Next week Ill shoot for a PR.


Really like your point about doing this for the love, no fame or fortune here!

Wish more people understood that!

Yep, ive spent lots of money on this sport (buying all my equipment, gear, meet fees, driving to train etc) but to me its worth it because its what I enjoy doing.

SELK
03-22-2011, 07:04 PM
sat -off/deload

bench
135 x 5
185 x 5
225 x 6
275 x 6
295 x 6
315 x 6
x 6
x 6

pause bench
285 x 5
x 5

pushdowns
3 sets

notes
- bench felt alright. Playing around with my setup as what ive been using is not working well for me.

SELK
03-23-2011, 06:23 PM
deads

4.5 inch blocks
135 x 3
225 x 3
315 x 1
405 x 1
495 x 1
585 x 1
675 x F - didnt budge
675 x 1
735 x F - 2 inches shy of lockout.. VERY close.

GMS
405 x 5
x 5

notes
- 675 wouldn't budge the first time, my positioning was very bad. It came up pretty easy on my second try a minute later.
- I thought I was going to get 735 it came up but I just couldn't finish the lockout. I have never maxed out my pull on this block height before but wanted >700. 725-735 would have likely gone. It was disappointing to miss this weight.
- next week we take the blocks down to 3 inch and start the 4 week cycle over.
- 1 more month of straight weight block pulls then I am going to change it up a bit, start throwing in some bands etc.

Brian Hopper
03-23-2011, 06:53 PM
I wouldn't sweat it bro, it could of just been one of those days. You know the strength is there and you still got some nice work in.

SELK
03-25-2011, 08:06 PM
bench

bench
raw
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
add shirt
3 board
455 x 1
495 x 1
545 x 1
565 x 1
585 x 1

CG bench
225 x 10

4 board
315 x 10
335 x 10
365 x 8

notes
- Bench finally seems to be moving. I know 3 board is high in a shirt, but ive seen good carryover here in the past. My best off the 3 board is 605 and that was over a year ago when i was much heavier in a shirt that there was no way i was ever touching. Hoping to go 615 in a few weeks.
- Moved back to a flat footed bench. I have always felt much stronger like this, but was convinced that I would get more carryover with my feet tucked for some reason.. I am going to give the flat footed method a try for a while. This will also give my back more rest for deadlifts at meets.

Brian Hopper
03-25-2011, 08:27 PM
Bench is looking good and strong!!! If I ever get back in a shirt, I'm going to try flat footed also. I feel much better that way and it doesn't bother my back as much.

SELK
03-25-2011, 09:10 PM
Yes, ive been having some back issues for a few months now as well and being flat footed helps for sure.

some other updates
- BW staying right around 233lbs.. This is a good weight for me.. I may drop a few lbs in the summer so I can gain weight into an august meet.. but this is the weight I need to be at.
- Training is feeling good again, took a while for my body to recovery from the last meet (ive been like 6-7 weeks now I think). I have NO idea how people do 5+ meets a year, I can hardly do 2. Its not looking good for competing in June though.. I was planning on it, but I am not going to be near ready and I hate competing without showing a decent improvement. I'll try to rush into PRs and that never works for me, after each meet I usually like to back off for a while, bring my raw strength up then slowly work myself back into the gear. I think this is a large reason why I stay fairly injury free.
- That being said, im setting my goals at 1000/600/800 for august :D

NickAus
03-25-2011, 09:55 PM
Awesome goals!!

I know you will hit them the way things are going...

Brian Hopper
03-26-2011, 08:41 PM
Some nice goals brother!!!! Are you planning on competing at the Powerstation Pro/Am in August?

SELK
03-27-2011, 02:06 AM
Hopefully ill be at the pro-am.. but its to early to say :D

squats

135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
545 x 5
x 5

romanian deads
405 x 10
x 10

notes
- alright session, squats felt decent. 600 x 5 soon!

Brian Hopper
03-27-2011, 06:01 AM
Good job on the squats, 600x5 would be sweet.

SELK
03-27-2011, 08:41 AM
Yeah, I really want to get a 700 raw squat before I start my training for my meet in august. I figure its mid 6s right now.

Raw actually takes work to bring up though, i can't just buy a better suit and wear it tighter hahaha. Speaking of that I think im getting a leviathan soon. The Boss suit is decent but they just wear out a bit to quick for me. I think if I was a 600-700lbs squatter they would last longer.

Lones Green
03-27-2011, 01:41 PM
Yeah, I really want to get a 700 raw squat before I start my training for my meet in august. I figure its mid 6s right now.

Raw actually takes work to bring up though, i can't just buy a better suit and wear it tighter hahaha. Speaking of that I think im getting a leviathan soon. The Boss suit is decent but they just wear out a bit to quick for me. I think if I was a 600-700lbs squatter they would last longer.

:evillaugh:

MarcusWild
03-27-2011, 03:05 PM
I agree with you on the boss. I'm in the process of making the same change. What briefs are you going to wear? I heard predators wear out fast. I just ordered some overkill (3ply back and 2 ply front). I'm going to try them under a leviathan. I'm also going with the overkill bench shirt, since you like it. I think we have the same long arm build.

Lones Green
03-27-2011, 04:46 PM
I agree with you on the boss. I'm in the process of making the same change. What briefs are you going to wear? I heard predators wear out fast. I just ordered some overkill (3ply back and 2 ply front). I'm going to try them under a leviathan. I'm also going with the overkill bench shirt, since you like it. I think we have the same long arm build.

Preds do wear out fast, I grid stitched mine and that seems to keep the life in the pair I have now. I've heard overkill stuff is great though!

Brian Hopper
03-27-2011, 07:08 PM
I was thinking about going canvas if I ever make the switch back into gear. But we'll see, my boss suit still has some life left in it.

Cricket_Fire
03-28-2011, 08:06 AM
That'll be a huge total bro!

SELK
03-28-2011, 02:30 PM
I agree with you on the boss. I'm in the process of making the same change. What briefs are you going to wear? I heard predators wear out fast. I just ordered some overkill (3ply back and 2 ply front). I'm going to try them under a leviathan. I'm also going with the overkill bench shirt, since you like it. I think we have the same long arm build.

Ill likely just wear my boss briefs under it for at least a while, they are grid stitches so they may be alright for a while. Ive never had much success with a super supportive brief. The first time I squatted 900 I was wearing preds from a 308er haha.

Ill consider the overkill briefs when the time comes. I also really liked the ace briefs once I cut the legs open, but my quads are to big for metal gear right now without altering it (or maybe my gut just isn't big enough).

The overkill shirt is good, I need to get mine tightened up a bit. Its very similar to a rage-x, but i find it slightly more supportive as well as more forgiving. I have had success with the rage-x in the past too. My arms are not all that long, I am built pretty even. My bench stroke isn't that long, numbers say otherwise.. haha. I think the SDP may be slightly better for people with long arms, but I like to wear a shirt often so the SDP isn't the best option.

Rudy makes the overkills VERY tight to start with. It took me about 5 tries to get into the thing with lots of hours of stretching it in between. First session I couldn't get close to a 3 board haha. But once they break in they seem to fit good.



Preds do wear out fast, I grid stitched mine and that seems to keep the life in the pair I have now. I've heard overkill stuff is great though!

Yeah the preds wear out quick, ive also seen 2 pairs just blow out on the side seam so that worried me a little. They are great briefs though.


I was thinking about going canvas if I ever make the switch back into gear. But we'll see, my boss suit still has some life left in it.

Yeah, the boss is a great suit, don't get me wrong! Its just kind of like a SDP bench shirt, it works great (maybe the best) for a while, then it dies haha.


That'll be a huge total bro!

Thanks! I know I am capable of it (and much more after that). I really want to eventually get to the top of this sport, I have a long ways to go but things are moving in the right direction.

MarcusWild
03-28-2011, 04:34 PM
Metal stuff is cut for guys with small legs. Everyone I know has to order 1-2 sizes bigger to get the legs to fit, then have the hips taken in to fit right.

I have a SDP. I definitely think they changed the material. It's nothing like my last one. I get one good rep out of it each time I wear it, then it's done. I hit 545 really easily on my opener. Then 567 stapled me twice. It moved about 2" the 1st and and didn't even budge the 2nd time. I touched in the exact same spot on all 3. My training was the same way. I'd crush one great lift in the shirt then get stapled by everything else. I'd even try dropping back to the weight I smoked that session, and it'd crush me.

SELK
03-28-2011, 04:45 PM
Metal stuff is cut for guys with small legs. Everyone I know has to order 1-2 sizes bigger to get the legs to fit, then have the hips taken in to fit right.

I have a SDP. I definitely think they changed the material. It's nothing like my last one. I get one good rep out of it each time I wear it, then it's done. I hit 545 really easily on my opener. Then 567 stapled me twice. It moved about 2" the 1st and and didn't even budge the 2nd time. I touched in the exact same spot on all 3. My training was the same way. I'd crush one great lift in the shirt then get stapled by everything else. I'd even try dropping back to the weight I smoked that session, and it'd crush me.

At my last meet, Bill Crawford was saying that if you are wearing a SDP you have to take it off between attempts. I saw a few lifters doing this between attempts at my last meet and it really seemed to work. I once competed in a SDP in a meet that it was very hot, the shirt got wet and it was useless.

Ive heard they have changed the material. The one I have (gave it to a training partner now) has got to be like the first run of this shirt because ive had it forever. I loved it until one day it pretty much just stopped working.

SELK
03-28-2011, 04:46 PM
and its actually to bad the metal stuff doesn't work unless you have smaller legs, because the Ace suit is actually really good I think. Just as good as the boss I think, maybe even better if it is fitted correctly.

Lones Green
03-28-2011, 07:00 PM
The SDP is different material now for sure. Mine seemed to work well for me last meet though!

SELK
03-29-2011, 07:40 PM
bench

bench
135 x 6
185 x 6
225 x 6
2 board
300 x 6
x6
x6
x6
315 x 6
335 x 6
x6
x6

paused bench
275 x 5

pushdowns
3 sets

notes
- pec is a little sore so used a 2 board for most of ti.

SELK
03-30-2011, 07:07 PM
deads

deload

3 inch block pulls
conv
135 x 5
225 x 5
315 x 5
405 x 5
x 5
455 x 5
495 x 5

sumo off 3 inch
405 x 3
495 x 3
545 x 3
585 x 3

face pulls
3 sets

notes
- just took it easy, 3 weeks heavy 1 week light in the deadlift. I was VERY surprised how easy the sumo pulls were. I suspect that I am at least the same strength on them.. but who knows.

Brian Hopper
03-30-2011, 07:38 PM
Good job on the deload.

Cricket_Fire
03-30-2011, 10:29 PM
I like your deload workouts - the only ones I can kinda keep up with hahaha. Good stuff man

SELK
04-01-2011, 08:15 PM
bench
135 x 5
185 x 5
225 x 5
275 x 1
315 x 1
2 board
365 x 1
386 x 1
405 x 1 easy. i think this might be a PR not sure.
shirt on
3 board
495 x 1
545 x 1
605 x M
605 x 1 ties PR (over 1 year old PR when i was much heavier)

raw
235 x 10
4 board
235 x 20

notes
- first 605 the handoff was a little far back and it took me a few seconds to get everything in line, i just couldn't lockout my right arm. 2nd attempt felt pretty good.
- somehow i tweaked my tricep a little bit somewhere in there, it will be fine but now my left pec and tricep are kind of messed up. May just do light work on tuesdays bench training.

SELK
04-02-2011, 12:00 AM
future training plan:

squat
- I feel my raw squat has lost some strength so I am going to add in more raw squatting. This will happen as extra workouts, most of it will be to a lower box. I don't expect to be going all that heavy on these days for the first while, just building some work capacity and size in my legs + working on form.

bench
- bench is along better then it has in a long time so no major changes. I plan on doing a few weeks of shirted 2 boards here and my goal is to get 605 off the 2 board for a 20lbs PR.
- for the first time, ever, i think I am finally getting decent carryover in my shirt (overkill). As much as I am always tempted to try new shirts, I am not planning on it for a while. I think the more I wear the same shirt the better I can use it. Ive worn the overkill a good 20 times now and with the low weights I use I think it will be good for a very long time.

deadlift
- since my back is kind of messed up I am debating doing more sumo work for a few weeks. I am undecided here. I need to bring up my hamstrings quite a bit, the low box squats are going to help with this I think. After this month I am making some more changes to my deadlift training which I am really looking forward too.. Ive been hitting these box deadlifts for 30+ weeks and the results have slowed.. Still very happy for what they have done for my deadlift (+40lbs while dropping weight).

Brian Hopper
04-02-2011, 09:39 AM
Take care of that pec and tricep Ryan. Also good luck with the future plans!!!

Cricket_Fire
04-02-2011, 01:12 PM
Strong pressing bro

MarcusWild
04-02-2011, 03:45 PM
Sumo has always made my conventional dead go up. I think it'll work if you try it.

SELK
04-02-2011, 04:08 PM
thanks guys,

yeah Marcus ive found that as well in the past. I think I am going to throw more sumo work in as it also beats me up very little.

squats
135 x 5
225 x 3
315 x 1
add briefs
405 x 1
495 x 1
585 x 1
675 x 1
add knee wraps
765 x 1
815 x 1 PR

chain suspended GM
315 x 3
405 x 3
495 x 3
545 x 3 PR
*old PR was 495 x 1

notes
- squats felt good. knee wraps i tied myself so they were not very tight. depth was decent i think. Briefs are also pretty loose so im surprised I got to 800.
- not sure how i got so much better at the good mornings but i won't complain..

Brian Hopper
04-02-2011, 04:17 PM
Good job on the PR!!!

Coke
04-02-2011, 05:56 PM
Completely outrageous past couple of days guy!!

NickAus
04-02-2011, 07:10 PM
Awesome work!!

SELK
04-02-2011, 07:43 PM
Good job on the PR!!!


Completely outrageous past couple of days guy!!


Awesome work!!

thanks guys! Thinking are moving in the right direction for sure. Still a long ass ways to go to get to the numbers I know I can get.

SELK
04-03-2011, 08:27 PM
extra workout

sumo off 3 inch blocks
raw, beltless
135 x 5
225 x 5
x 5
315 x 5
405 x 5
x 5
455 x 5
475 x 5
x5

fag bicep work 4 sets

notes
- just bringing up some weak points.

SELK
04-04-2011, 02:12 AM
Going to be doing more extra workouts for a few reasons:
- i have a couple of huge weakpoints that I need to work on. I could add them to my regular sessions but I know i will get more out of them if I do it separate. These weakpoints are Hips, forearms/biceps (I feel this is holding my bench back actually), hamstrings and triceps.
- Won't be doing much tricep work though as from experience I know my upperbody can't handle the volume/frequency of my lower body (which is almost unlimited.. or ive never found the limit. but injuries creep up when i push it to hard).

I have some injuries that i need to work around though, nothing too major. these are the movements I am planning for addressing weaknesses:

hips - raw sumo deadlifts, will use 3 inch blocks to start as I don't have the flexibility to get to the bar with good form. The 3 inch blocks allow me to keep my back arched. I will start these narrower and over time get wider. I will be emphasizing the lockout to translate to a better conventional lockout (my weakness in that lift).

forearms/biceps - Pullups and curls.. pretty simple here. The problem is that I am actually pretty good at pullups for some odd reason and I use to high of reps. I think I hit close to 40 reps when i was 20lbs lighter. I need to add weight and keep the reps down.

hamstrings - the raw sumo deadlifts are going to take the bulk of this. If I find this not to be enough I will be adding more work in.


should be fun.. right now i am working from home and have all day to train/eat/whatever so I figure i may as well not be sitting on my ass.

Brian C
04-04-2011, 09:40 AM
[fag bicep work 4 sets

Lmao, great work lately Ryan. I really like your plan for training coming up.

MarcusWild
04-04-2011, 11:54 AM
You can mix in sumo SLDL too. Those light up the hips and hamstrings.

Brian Hopper
04-04-2011, 12:17 PM
You can mix in sumo SLDL too. Those light up the hips and hamstrings.

I second that!!!

SELK
04-05-2011, 08:42 PM
bench
135 x 5
185 x 3 - 9 sets 3 diff grips

5 board
315 x 3
365 x 3
405 x 3
x3
x3
4 board
315 x 3
365 x 3
385 x 3
405 x 3

notes
- taking it pretty easy as my upperbody is beat up.

SELK
04-05-2011, 08:45 PM
Lmao, great work lately Ryan. I really like your plan for training coming up.

Thanks Brian! I think its going to work out. :D


You can mix in sumo SLDL too. Those light up the hips and hamstrings.


I second that!!!

Yeah that is a good idea, my knee tendinitis flared up a bit after the sumo pulls so I may be using these more.

Brian Hopper
04-06-2011, 11:02 AM
- taking it pretty easy as my upperbody is beat up.


Good call, that that upperbody rest up.

SELK
04-06-2011, 05:21 PM
deads

3 inch block deads
raw
135 x 5
225 x 3
315 x 3
495 x 3
585 x 3
605 x 3
615 x 3

good mornings
315 x 5
405 x 5
x 5

stiff leg sumos off 3 inch blocks
315 x 5
365 x 5
415 x 5

notes
- 3x3 today on deads so 3 heavy work sets. Weights moved pretty good and I am confident that I will beat my best 4.5 inch 3rm on the 3 inch block next week.

SELK
04-06-2011, 05:48 PM
my best pull (in a suit, too) from the 3 inch blocks is 700 x 1 ( http://www.youtube.com/user/ryanselk#p/u/8/Yson2fs1Ihc ). In 2 weeks I should be able to beat this.

2 more weeks of block pulls then making some changes to my programming which will be fun.

Brian Hopper
04-06-2011, 07:30 PM
I'm sure beating your old PR won't be a problem.

SELK
04-08-2011, 07:43 PM
bench

bench
raw
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
335 x 3
2 board
365 x 1
shirted 2 board
455 x 1
495 x 1
545 x 1
x 1

4 board raw
315 x 10
365 x 10
x 10

notes
- first week working down to the 2 board. was less weight then i expected but got in some work. Will bring this up to 600 in next few weeks.

Brian Hopper
04-08-2011, 08:10 PM
Your bench seems to be coming along.

SELK
04-09-2011, 05:56 PM
squats

squats
raw
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3
495 x 3
545 x 3
585 x 3

romanian deads
225 x 6
315 x 6
405 x 6
495 x 6

notes
- squats felt fine. Knee was hurting so stopped at 6 plates, could have done a little over 600 for 3.. 2 weeks from now ill throw on some knee wraps and do a single.

SELK
04-09-2011, 06:53 PM
best knee wraps single is 650.. I am pretty confident that I will be over 700, that will be a nice squat to get.

Brian Hopper
04-09-2011, 07:15 PM
Nice work on the squats and the deads!!!!!

Coke
04-11-2011, 10:53 AM
best knee wraps single is 650.. I am pretty confident that I will be over 700, that will be a nice squat to get.

700 is not far-fetch man, you should be able to rock that and some.

SELK
04-12-2011, 08:22 PM
bench

bench
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6
x 6
x 6
x 5

pause bench
275 x 2sets

paused 3 board
315 x 3
365 x 2
x 2

pushdowns
4 sets

notes
- pec is feeling a little better so that is good. Nothing to heavy today, but raw strength seems to be slowly moving. BW was 232lbs this morning.

Lones Green
04-12-2011, 08:52 PM
Ahhh raw stuff

SELK
04-12-2011, 10:59 PM
I love lifting raw haha. It helps my geared strength more then training in gear it seems.

I have some raw goals I would eventually like to hit at a meet.. ive only competed raw once (my first meet! hahaha) I think i went 551/331/551 @242 or something haha.

Brian Hopper
04-13-2011, 11:26 AM
I love lifting raw haha. It helps my geared strength more then training in gear it seems.



I totally agree!!!!

Cricket_Fire
04-13-2011, 12:23 PM
Good stuff bro, strong as always

SELK
04-13-2011, 06:16 PM
deads

3 inch block pulls
raw
135 x 3
225 x 3
315 x 3
405 x 3
455 x 3
495 x 3
585 x 3
655 x 3 (20lbs PR)

good morning
315 x 5
x5
x5
x5

facepulls
4 sets

notes
- 20lbs PR I am pretty happy with.. on pace for a decent deadlift PR.

Brian Hopper
04-13-2011, 07:14 PM
Strong pulls Ryan!!!

NickAus
04-14-2011, 12:11 AM
Nice PR Ryan!

Coke
04-14-2011, 04:14 AM
Way to raise up bro.

MarcusWild
04-14-2011, 10:54 AM
20 lbs is a huge PR for a 3RM. Great work.

SELK
04-14-2011, 07:35 PM
Strong pulls Ryan!!!


Nice PR Ryan!


Way to raise up bro.


20 lbs is a huge PR for a 3RM. Great work.

Thanks guys, I am feeling the pulls today in my back for sure.

I am really looking forward to changing up my deadlift training here in 2 weeks. :D

Brian Hopper
04-14-2011, 08:52 PM
What are you planning on changing it to?

SELK
04-16-2011, 02:06 AM
not huge changes, just pulling against some bands etc.

ME bench
135 x 5
185 x 3
225 x 3
add reverse greens
315 x 3
365 x 1
405 x 1
425 x 1
445 x 1
2 board
405 x 5
x 5

pushdowns - 4sets
plate raises - 3 sets
light bench - 2 sets

notes
- only had a 3/5 turnout today which sucks and i couldn't get in shirt.. they are the ones 5 weeks out, guess people don't treat this sport like I do.
- VERY frustrating day.. Most of you probably don't know this as I don't really like to talk about it because of misconceptions etc, but I have been a professional online poker player for some time ie its my job. today the FBI raided all of the biggest websites and the future is looking pretty grim. I'll be fine, about 10 very close friends with familys etc who play for a living are seriously fucked though. I am not 100% sure what I am going to do, actually, ive been meaning to get my CSCS degree for a while and I have the materials so Ill be working on that. So nice for me though.. the FBI (and im canadian...) is holding over 10k of my money which I have no clue if I will ever see. I could go back to my old line of work (computer programming and satellite imaging) but I really don't want too because after programming since I was 14 years old I am very sick of it. oh well..

Coke
04-16-2011, 03:34 PM
What happened is messed up, hope you're able to recoup your funds.

Brian Hopper
04-16-2011, 04:42 PM
Damn bro, that sucks. I hope everything works out for you.

Cricket_Fire
04-16-2011, 05:15 PM
Sorry to hear bro!

What's your game?

SELK
04-20-2011, 05:40 PM
thanks guys.. i think everything will get legalized/worked out in the end. Its actually a huge industry. Ive already managed to get quite a bit in my hands so its all good..

Keenan - I play quite a few diff games depending on what i fee like / where the dead money is at. I don't play super high stakes or anything. I have a very strong math background from my degree in compsci etc so that in itself can be quite an edge. Its paid the bills for a while and put me through school while not being broke, got me a decent vehicle, a gym etc. Its not really something I encourage people to get into though, the edges these days are very small and the amount of skill/knowledge needed just to make a decently hourly is insane.

tue - bench
135 x 5
225 x 5
275 x 5
315 x 6
x6
x6
x5

paused 2 board
315 x 3
335 x 3
x 3
x3

pushdowns
5 sets

notes
- just light volume day.


today - deads

deads from 3 inch blocks
geared
225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1
725 x 1 (25lbs PR)

notes
- huge deadlift PR. my best from this height was only 700 and a few weeks after I did that I pulled 738 (I use a very stiff bar for pulls in the gym).

Brian Hopper
04-20-2011, 05:59 PM
Good job on the PR Ryan!!!

blong
04-20-2011, 08:37 PM
Hitting PR's with those kind of mental distractions is very impressive.

Lones Green
04-21-2011, 08:14 AM
Pulls are looking sick

MarcusWild
04-21-2011, 12:09 PM
Great job on the DL PR. I saw an article that said most gamblers were able to access their money now and the domains were back up and people outside the US were allowed to gamble again.

SELK
04-21-2011, 04:28 PM
Thanks guys!

Yeah Marcus its not all that bad, unless you have money tied up in a payment processor like myself, then who knows..

SELK
04-23-2011, 02:02 AM
bench

raw
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
1 board
365 x 1
385 x m spotter took it
385 x 1

shirt
2 board
405 x 1
495 x 1
545 x 1
565 x 1

raw
315 x 6
x6

pullups
2 sets

notes
- shirt benches moved good today. hopefully 585 next friday and 600 a week or two after that. Pretty much im just sticking to a board until I hit 605, then I am lowering the board. Its very basic but seems to be working.

Brian Hopper
04-23-2011, 08:26 AM
Nice work Ryan, stick to what's working for you.

SELK
04-23-2011, 04:31 PM
thanks brian!!

me squat

good mornings close stance
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1 pr

rdl
3 sets

notes
- If knee is feeling good I will take a big squat next weekend so nothing crazy today. Just trying to rest up, starting training cycle for cinci pro-am soon.

Brian Hopper
04-23-2011, 06:29 PM
Wow, that's an impressive gm. Good job on the PR!!!!!

Brian C
04-25-2011, 11:48 AM
, but I have been a professional online poker player for some time ie its my job. today the FBI raided all of the biggest websites and the future is looking pretty grim..

Im in the same boat bro. Ive been a professional online player since 2005 and work as a guest pro for Cardrunners.com. I have a fulltime job, but this is a major hit as you know. Im finally able to withdrawal my bankrolls off 2 out of 3 sites. Not sure what the future will bring to the new age of "prohibition", but its not looking good. I guess its time to brush up on live play.. Oh by the way, impressive lifting as usual ;)

SELK
04-26-2011, 08:26 PM
bench
135 x 5
185 x 5
225 x 5
275 x 4
315 x 4
335 x 4
x4
x4

pause bench
275 x 2 sets

2 second pause 2 board
315 x 3
335 x 3
355 x 3
x3

pushdowns
4 sets

notes
- just getting in some volume and low end work. Hopefully get up to around 585 on a shirted 2 board on friday.

NickAus
04-26-2011, 11:08 PM
Nice G.M's!!

SELK
04-27-2011, 04:48 PM
deadlifts
raw
135 x 3
225 x 1
315 x 1
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
405 x 1
x1
x1
x1
x1

notes
- taking it easy, planning for a bigger squat this weekend and hit a easy dead last week.

Brian Hopper
04-27-2011, 06:42 PM
Kick some ass on the squats this weekend!!!!

SELK
04-30-2011, 01:22 AM
bench

135 x 5
185 x 5
225 x 3
275 x 3
close grip 3 board (thumb from smooth.. really close for me)
315 x 1
365 x 1
385 x 1
395 x 1

shirt 2 board
495 x 1
545 x 1
575 x M at lockout

cg 4 board
315 x 5
365 x 5
x 5

pushdowns
3 sets

notes
- the 575 was pretty close and I am not far from getting it, I took it down a little slow and just was not strong enough for it.
- squats tomorrow I plan on going fairly heavy I think.

Coke
04-30-2011, 07:12 AM
Moving on strong Ryan, doing real fine.

Brian Hopper
04-30-2011, 09:26 AM
Your bench is coming around so I'm sure you'll nail that 575. Also, I want to see some big numbers tomorrow!!!

Brian C
04-30-2011, 01:34 PM
I like the cg work before shirting up. Great efforts Selk. Kill the squats tomorrow.

Cricket_Fire
04-30-2011, 04:52 PM
Benching definately looking strong dude

SELK
04-30-2011, 05:15 PM
thanks everyone!


Your bench is coming around so I'm sure you'll nail that 575. Also, I want to see some big numbers tomorrow!!!

Yes, bench is moving slowly. 600 before to long I think. 600 still isn't a great bench but it will be a milestone.


I like the cg work before shirting up. Great efforts Selk. Kill the squats tomorrow.

thanks! my lockout is my weak point so I am trying to hit it harder. The CG work certainly lowers the numbers I can do in a shirt afterwards, but in the end I think it will make me stronger.


Benching definately looking strong dude

Thanks! Its moving along. I have a half decent build for benching but injuries have slowed down my progress in the past. Eventually I will have a top20 bench :D



squats
135 x 5
full gear
225 x 1
315 x 1
495 x 1
635 x 1
725 x 1
805 x 1
add knee wraps (loose, I tied them myself)
855 x 1
925 x 1 PR (I have done 945ish before, but it was high. The 925 today was there I am told)


notes
- my gear is too loose and is taking some lbs off my squat so I need to sort that out.
- 805 felt VERY heavy but 925 felt ok, not sure what was going on there.
- I figure with tighter wraps and correctly fitting gear I will be around 950 with zero strength increases. With good training I should be good for 1000 in the summer.

Coke
04-30-2011, 05:18 PM
Wow, spectacular with the squats!!

Brian Hopper
04-30-2011, 09:50 PM
Awesome job Ryan, props on the PR!!!!

Brian C
05-01-2011, 10:43 AM
Great job Selk, congrats

SELK
05-04-2011, 09:52 PM
deads
raw
135 x 5
225 x 2
315 x 1
405 x 1
495 x 1
545 x 1
585 x 1
605 x 1

romainian deads
315 x 6
405 x 6
455 x 6
x6

notes
- my raw deadlift strength is just pathetic right now, 605 was heavy. Im pretty certain that I am getting about 100lbs out of a DL bar + DL suit combined. On the downside is that my deadlift is far weaker then I thought it was, on the upside is that there is tons of room for improvement.
- going back to the basics for a while here. Usually after a meet I do 3-4 months of raw work before getting into gear again, this time I have skipped it and it is showing big time. Need to stop gearwhoring and actually get stronger.

SELK
05-06-2011, 09:48 PM
bench

close grip bench
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
365 x m
315 x 3
315 x 3

cg 4 board
365 x 3
405 x 1

JM press
4-5 sets

Ultra wide bench
225 x 15
245 x 10

notes
- Ive found a huge weakness in my bench (close grip) so I will be working with this lots more.

SELK
05-06-2011, 09:49 PM
Also, I used to say close grip = pinkies on the ring. But now I am doing thumbs from the smooth which is about an inch closer on both sides.

Lones Green
05-07-2011, 09:30 AM
Also, I used to say close grip = pinkies on the ring. But now I am doing thumbs from the smooth which is about an inch closer on both sides.

These kill my wrists. I do as much as I can but if I do a heavy single with that grip I'm miserable for about a week. Pinkies on the ring seems to carryover to tricep strength for the shirt for me though.

Brian Hopper
05-07-2011, 10:01 AM
What do you have planned to help increase your raw deadlift?

SELK
05-07-2011, 12:40 PM
These kill my wrists. I do as much as I can but if I do a heavy single with that grip I'm miserable for about a week. Pinkies on the ring seems to carryover to tricep strength for the shirt for me though.

My wrists seems alright today but thanks for the heads up. Before I got into powerlifting I broke both my wrists and often on heavy benches they will dislocate because both of them never really healed correctly. Ill play around with the grip some, I am one of those people who can bench more with an illegal wide grip.


What do you have planned to help increase your raw deadlift?

The main thing is that I just need to get used to pulling raw from the floor (most of my block pulls are raw). I am going to put in more heavy reps from the floor, I expect it to go up pretty quickly.

SELK
05-07-2011, 05:38 PM
squats
box squat
raw
135 x 5
225 x 5
315 x 1
405 x 1
495 x 1
545 x 1
585 x 1
635 x 1
675 x 1 pr of some sort

gm
raw, beltless
315 x 5
405 x 5
x 5

notes
- the 675 was a hard lift and I just got it, form was good.

Brian Hopper
05-08-2011, 08:58 AM
Awesome squats Ryan, good job on the PR!!!!!

Coke
05-08-2011, 05:51 PM
Super session with the box squats and GMs.

MarcusWild
05-08-2011, 08:22 PM
Great job on the squat!

SELK
05-10-2011, 07:35 PM
de bench

bench
135 x 5
185 x 3 comp grip
x3
x3
x3 close grip
x3
x3
x3 wide grip
x3
x3

2 board cg
275 x 6
315 x 6
x 6
x6

barbell extensions
6 sets

pullups
2 sets

pushdowns
1 set

notes
- trying to bring up triceps significantly.

SELK
05-11-2011, 05:25 PM
DE squat

box squat
green bands (my setup this is more like a blue band)
225 x 3
315 x 3
x3
x3
x3
x3
x3
x3
x3

3 inch deficit pulls
beltless
225 x 5
315 x 5
405 x 5
495 x 5
add belt
515 x 5

GM
4 sets

notes
- squats felt fast, deadlifts felt very heavy.

Brian Hopper
05-11-2011, 05:47 PM
Good job on both speed days SELK!!!!

NickAus
05-11-2011, 05:50 PM
Nice work!!

MarcusWild
05-11-2011, 10:57 PM
Does a 3" deficit put you in a horrible position? I usually don't go more then 3 of our mats which is 2.25". I feel like any more than that and my form is so different it's not as useful.

SELK
05-11-2011, 11:20 PM
Yes, its a pretty bad position. Even my regular deadlift my body position is not the best.

I think it will have decent carryover though, its such a bitch of a movement I cant see how it could fail hahaha. I think ill keep it in for a while and see what happens. I really think that since I am so weak at it (505 x 5 was very hard.. I bet my max single is 555 at best) that its something I can make some quick gains on.

Ive used a 2 inch in the past leading up to a meet and pulled a PR, but there was so many things i changed that cycle I am not sure if there was a real relationship.

MarcusWild
05-11-2011, 11:37 PM
I've had good success with the 2" deficit too. I'll be watching to see if the 3" deficit helps you more. You seem to make good gains no matter what you do.

Brian Hopper
05-12-2011, 08:18 AM
I've never tried a 3" deficit, I usually pull from a 2" and I feel pretty good pulling from that position. It forces me to drop my hips more and use more leg drive. My best 2" deficit is 635x1 and since I pulled that I haven't had the chance to pull a 1RM (or I don't think I did) lol. Maybe i'll have to try 3" and see how that feels.

NickAus
05-12-2011, 04:02 PM
I like 4-5" deficit pulls for rep work.........TUT is huge so it should build some muscles :)

Brian Hopper
05-12-2011, 06:42 PM
Damn, that's to much...lol!!!

SELK
05-12-2011, 10:26 PM
I can't see there being much of a difference between 2 inch and 3 inch.. who knows though.

Im looking forward to seeing the results, everytime I change up my deadlift programming things seem to make some progress quickly. I still have some lockout issues but one thing that has worked in the past is generating more speed off the ground to kind of coast through the lockout.

those deads beat me up pretty badly actually, I am sore today. Will hit a ME board press tomorrow and most likely a ME deadlift variant on Saturday.

Brian Hopper
05-13-2011, 08:59 AM
I can't see there being much of a difference between 2 inch and 3 inch.. who knows though.



Your right, I don't see a big difference but I won't know untill I try. lol

SELK
05-13-2011, 09:23 PM
bench
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
3 board
345 x 1
365 x 1
385 x 1
405 x 1
425 x 1 pr i think
435 x m
365 x 3
x 3

close grip bench
275 x 6
x6

JM press
2 sets

Pushdowns
2 sets

notes
- bench felt alright, things are moving along.

Coke
05-13-2011, 10:57 PM
things are moving along.

No bullshit, you be staying on a roll dude.

Brian Hopper
05-14-2011, 12:28 PM
Your bench is moving along nice, keep it up!!!

SELK
05-14-2011, 04:17 PM
ME squat

3 inch block pulls, sumo
315 x 3
405 x 1
495 x 1
545 x 1
595 x 1
620 x 1
495 x 3
495 x 3

wide stance good morning
365 x 5
495 x 5
x 5

shrugs
315 x 10
x 10
x 10

facepulls
3 sets

dimel deads
315 x 10
x 10

notes
- I am very weak on these sumo deads so I feel bringing it up is going to help my lifts quite a bit. I stall out right at the knees and kind of start shaking. Ive pulled 725 from this block conventional in training so there is about a 100lbs difference.

Brian Hopper
05-14-2011, 08:16 PM
I never did block pulls with a sumo stance. There's alot of new things I want to try when I get back in the gym.

Brian C
05-15-2011, 10:09 AM
Strong sumos and 3 brd benchin bud

SELK
05-17-2011, 07:49 PM
DE bench

bench
135 x 5
close grip
185 x 3
185 x 3
185 x 3
medium grip
185 x 3
205 x 3
205 x 3
comp grip
205 x 3
205 x 3
205 x 3

Close grip bench
thumb from smooth
225 x 10
255 x 10
275 x 10

barbell extensions
135 x 10
135 x 10
155 x 8
155 x 8

pullups
bw x 10
x 10

notes
- speed bench had really been getting faster. I am very weak close grip and I imagine the 275 x 10 is a PR.
- going to continue with the speed work, close grips and extensions for a while as I feel they are going to help bring my bench up a ton.

Brian Hopper
05-17-2011, 07:51 PM
Are you benching twice a week?

SELK
05-17-2011, 07:52 PM
also, going to keep with the straight weight on the DE bench for at least 2 more weeks. I am just so slow that bands are not going to be of much use.

SELK
05-17-2011, 07:53 PM
Are you benching twice a week?

Yeah, using a pretty standard westside template. DE on tuesdays, ME on fridays.

Max effort ill be rotating in boards, reverse bands, shirt press, and close grip press.

Brian Hopper
05-18-2011, 08:55 AM
Yeah, using a pretty standard westside template. DE on tuesdays, ME on fridays.

Max effort ill be rotating in boards, reverse bands, shirt press, and close grip press.

You should see some strong gains from using that template. Are you going to do the same with your squat and pull?

SELK
05-18-2011, 07:58 PM
DE squat

box squat
135 x 5
225 x 5
315 x 5
365 x 3
add green bands
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

3 inch deficit pulls
315 x 5
405 x 5
495 x 5
add belt
545 x 5 +30lbs from last week

good mornings
315 x 5
405 x 5
405 x 5

band ab pulldowns
2blues x 15
x 15

notes
- Squats moved fast today. Will go up to 405 next week. The tension is somewhere between 150-200 at the top I would guess with my setup.
- the deadlifts felt very heavy again but I am getting the feel of this movement. Next week I am going to aim for 565 x 5 and if I do a 4th week I would like to get 585 x 5 which I think would be great progress.

SELK
05-18-2011, 07:59 PM
You should see some strong gains from using that template. Are you going to do the same with your squat and pull?

I hope so:D

pretty much going to train the squat/pull the traditional westside approach too. ME lifts for the squat/dl will be:
week 1: squat variation
week 2: deadlift variation
week 3: good morning variation

Should be a good template.

Brian Hopper
05-18-2011, 08:06 PM
That's alot of squatting, nice work Ryan!!!

Brian Hopper
05-18-2011, 08:08 PM
I hope so:D

pretty much going to train the squat/pull the traditional westside approach too. ME lifts for the squat/dl will be:
week 1: squat variation
week 2: deadlift variation
week 3: good morning variation

Should be a good template.

Looks pretty good, on week 4 will it be a deload or will you just start over with a squat variation? What made you change to a westside template?

SELK
05-18-2011, 08:21 PM
Looks pretty good, on week 4 will it be a deload or will you just start over with a squat variation? What made you change to a westside template?

I just wanted to try something new. The way I have been training has been working well but injuries are starting to pile up (nothing like yours, but they still suck haha). Ive lost alot of the explosiveness in the squat which I used to have and my bench has been moving very slowly. Also I want to get more raw training in and this template allows that.

Going to give this template a run for whatever meet I decide to do in August, then after that I have plans of going raw for a while and doing a few meets.

SELK
05-18-2011, 08:21 PM
Looks pretty good, on week 4 will it be a deload or will you just start over with a squat variation? What made you change to a westside template?

Not sure if I will deload or start over, most likely go by feel :D

NickAus
05-18-2011, 09:28 PM
Interested to see where this takes you!

Strong deficit pulls!!

SELK
05-18-2011, 10:20 PM
I REALLY hate doing the deficit pulls.. the whole thing feels terrible but I do think they will help. I am only using 545 on them so I have tons of room to progress, the fact that I use such small numbers on them may mean that its a huge weakness and improving them may have more carryover then I think.

Brian Hopper
05-19-2011, 12:01 PM
I just wanted to try something new. The way I have been training has been working well but injuries are starting to pile up (nothing like yours, but they still suck haha). Ive lost alot of the explosiveness in the squat which I used to have and my bench has been moving very slowly. Also I want to get more raw training in and this template allows that.

Going to give this template a run for whatever meet I decide to do in August, then after that I have plans of going raw for a while and doing a few meets.
There's nothing wrong with that, I am all for trying something new trust me. I think you will see some huge gains. Smart move bro, good luck with it!!!

SELK
05-20-2011, 10:33 PM
bench
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
3 board
365 x 1
add shirt
445 x 1
2 board
495 x 1
1 board
515 x 1
535 x 1 40lbs pr

close grip bench
3 board
300 x 6
300 x 6
315 x 5

JM press
135 x 8
185 x 8
x 8

pushdowns
2 sets

notes
- hit a PR on the 1 board press which is nice. I was not expecting much from benching today as my triceps are still fried from tuesday, but all the weights moved easy and I hit a nice PR while not being 100%. I really think my bench is moving alot right now and I expect to get 600 soon.

SELK
05-22-2011, 06:21 PM
ME sq/dl

chain suspended GM
135 x 5
x 5
225 x 3
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
565 x 1 (20lbs PR)

sumo deads
315 x 2
x2
x2
x2
365 x 2
x2
x2
x2
x2
x2
x2
x2

pullups
4 sets

notes
- the chain suspended GM was a grinder.
- the sumo deads moved pretty quickly.

Brian Hopper
05-22-2011, 07:09 PM
Good job on both PR's!!!!

SELK
05-24-2011, 11:07 PM
DE bench

bench
close grip
135 x 5
185 x 3
x3
x3
med grip
195 x 3
x3
x3
wide grip
225 x 3
x 3
x 3

3 board
315 x 8
335 x 8
355 x 8

wide grip bench
225 x 16

JM press
135 x 8
185 x 8
205 x 6


overhead
1 set

pullups
1 set

notes
- bench moved fast. brought the weight up a bit and things felt just as fast.

Brian Hopper
05-25-2011, 02:25 PM
Are you using bands for your speed bench?

SELK
05-25-2011, 04:40 PM
nope, I will in a week or two though. I was so painfully slow when I started doing DE work (in 3-4 weeks its gotten much better) that I figured I just needed to stick with the basics and learn how to put some force into the bar.

I am planning on sticking with the westside approach for the bench for a long time and just need to start easy haha :D

Brian Hopper
05-25-2011, 04:49 PM
Makes sense, smart move :)

SELK
05-25-2011, 08:14 PM
DE squat

box squat
135 x 5
225 x 3
315 x 3
405 x 3
green bands
405 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

3 inch deficit pulls
225 x 5
315 x 5
405 x 5
495 x 5
add belt
585 x 3

notes
- I think i would have gotten 5 reps with the 585 in the deficit pulls but something was up with my stomach so i didnt push it. Really have made alot of progess with this lift though as the first week 515 x 5 was extremely hard.
- the squats moved pretty good. with the band setup I am using this is actually a pretty good amount of weight, its heavier then 500lbs straight weight.

Brian Hopper
05-25-2011, 08:48 PM
Good job on your speed squats and the progress your making on the deficit pulls.

SELK
05-27-2011, 01:18 PM
ME bench

bench
135 x 5
185 x 3
225 x 3
add reverse greens
315 x 1
365 x 1
405 x 1
435 x 1
455 x M
405 x 1
435 x 1
455 x 1 (10lbs PR)

extensions
155 x 4sets

pushdowns
3 sets

notes
- first miss was because of a poor setup I think, the last 455lbs was a grinder but I had done quite a bit of work before it.. so ill take the 10lbs PR.
- no training tomorrow, handling a few people at a meet tomorrow.. really looking forward to it.

SELK
05-27-2011, 02:54 PM
Good job on your speed squats and the progress your making on the deficit pulls.

thanks Brian! I am happy with the deficit pulls. I think I may work with them until I get 605 x 5.

Brian Hopper
05-27-2011, 08:11 PM
thanks Brian! I am happy with the deficit pulls. I think I may work with them until I get 605 x 5.

That would be a strong pull, i'm sure you'll get it bro.

Brian Hopper
05-27-2011, 08:12 PM
Good job coming back and nailing the weight you missed.

Coke
05-28-2011, 02:06 AM
Excellent the way you regrouped on the bench to set a new PR!!

SELK
05-31-2011, 04:10 AM
2 lifters from my gym competed on saturday.

Steve had a bit of an off day. He came up an inch or so early on what would have been a PR squat and dumped a PR bench. He did manage a 30lbs dead PR and almost hit a 60lbs dead PR on his last attempt. Ended up going 606/314/551 @ 220.

Andrew did his first meet and went 601/275/529 @ 220JR, just missing a 301 bench because his ass came off the bench. The 601 squat could have been his opener it was so easy. Once he brings his grip up a bit for the pull I think it will be closer to 600.

The day was exhausting on me though. I handled several lifters and ending up doing knee wraps for 5 different lifters.. my forearms are still sore. I also back spotted all of the heaviest attempts in the squat at the meet, I must be bad luck though because I was helping people up on most of them haha.

There was a handful of good lifts at the meet, a master 198 (maybe 220 i forget actually) lifter squatted 909 and missed 940ish on depth I think it was, that was the most impressive lift I saw.

I am really looking forward to competing again this summer now. I may just do a local meet to save some money as well as support the meets around here more. There is one in 10.5 weeks which I think is going to work well for me. I think ive made some serious progress especially in my squat form and bench strength so I think im in a good position for a nice PR total.

Brian Hopper
05-31-2011, 11:23 AM
Sounds like a good day. Congrats to Steve and Andrew!!!! What meet are you going to do?

SELK
05-31-2011, 08:34 PM
most likely the bruce greig memorial meet on august 6th in Calgary.

DE bench

bench
135 x 5
185 x 5
close grip
225 x 3
x3
x3
medium grip
225 x 3
x 3
x 3
wide grip
225 x 3
x3
x3

illegal wide bench
225 x 6
275 x 6
315 x 6
x 6

extensions
135 x 8
155 x 8
185 x 8
x 8

pullups
3 sets

notes
- bench was feeling fairly quick today which is good because I upped the weight on the DE days to around 60%. Will start adding bands soon but I feel my speed is improving greatly with straight weight.

Brian Hopper
06-01-2011, 10:44 AM
Glad to see your speed work is getting better. Wait till you add some bands :)

SELK
06-01-2011, 09:31 PM
DE squat

box squat (lowered box 1.5 inches)
135 x 5
add blue bands
225 x 3
315 x 2
x2
x2
x2
x2
x2
x2
x2
x2
x2

called it there, i have the flu or something and i was feeling like crap.

notes
- squat moved alright, the blue band with my setup has got to be close to 300lbs of tension I think. Ill up the weight to 350ish next week.
- coming down with something and just felt like crap, hopefully feel good by bench on friday.

Brian Hopper
06-02-2011, 07:38 AM
How do you set your bands up? That's alot of tension for a blue band, lol.

SELK
06-02-2011, 03:39 PM
How do you set your bands up? That's alot of tension for a blue band, lol.

Lets see if this image works, this is the worst drawing in history on how the bands are setup. I am just guessing the tension, but ive used bands quite a bit in the past so I am pretty close. Its very hard to get them on the bar and i was worried about flipping the monolift with 1 band haha.

SELK
06-02-2011, 03:40 PM
It may not be 300lbs, but its at least 250 I am sure. On a regular band setup I think blues are 170-180ish and this is a hell of alot more then that.