North of Endor
So, decided it was time to start keeping a more visible training log, as I try to take my lifting to the next level. I started off 7 years ago, training for h.s. football. Wound up making it to the CIS (canadian university football), however dozens of shoulder dislocations & separations and 8 diagnosed concussions over my highschool, summer league and college career wound up getting me an indefinite medical suspension, ending my career.
After a little over 18 months in powerlifting, ive amassed 12 CPF National records and 3 AWPC world junior records, and a best total of 886kgs, with a 341kg squat, 272.5kg bench press and a 272.5kg deadlift in the 125kg class at age 20.
This past summer, I decided to spend some time dropping weight, going from 295lbs (yes, im a dirty cheater and cut 20lbs to make weight) down to 265. I'm starting a Block Periodization program leading into next year's Nationals with the goal of pushing my total into the 2100's.
Tomorrow will be Week one of my first Accumulation phase. Today, I just did 2 rounds of Tabatas.
jumping jacks/ stepups
crunches/ mountain climbers/ jumping jacks/ stepups
Week 1 Bench Accumulation
Messed around with a couple shirts beforehand (dropping 30 lbs changed my leverages more than i had expected, so finding some new gear has become important. so far, nothing's really working)
3 Board (based off of 75-80% of raw full range max)
120kgs x 5
140kg x 5
140kg x 5
JM Press (2-3 mins between sets)
70kg x 15,15,7
Band Pullaparts (15-20 seconds rest between)
Light band x 15,13,5
Band Pressdowns (15-30 seconds rest between)
Average x 17, 10, Light x 17
(70% based off an estimated max of 475lbs)
These were all done beltless and chalkless (i hate commercial gyms!. 475 was a very conservative estimate of my conventional max, and these all felt way too light to have been right. I only ever pull sumo in meets, and havent pulled conventional in over a year. I wanted to add these back in because I know it is my weakest lift and I figure that strengthening my conv. pull will help my sumo in the long run.
Quasi-GHR (done on a 45 back raise... make due with what I have...)
I like the name of your journal - lol
haha thanks man. I got the nickname after one of my training partners, who is a little person, asked me to chalk his back and one of the guys yelled out "come on Wookie! Chalk the Ewok!" so i just kinda ran with it :P
Too funny...Wish you luck on your current routine. Lots of guys doing blocks lately.
Briefs & Belt
555x5 (70% of full gear max)
These all felt pretty good, and got more and more stable as I went. Key was treating each rep as a single, letting my air out and reseting between each rep, instead of trying to do all 5 on one breath. Tweaked something in my Right shoulder for a change, its been the left one thats been bugging me
385x3 (stumbled. Coach made me stop there. He knew my shoulder was bugging me, and my knees had been making weird noises all night so he wanted me to stop before i did something stupid and got hurt. Knowing me, he's right... i'm kinda pigheaded that way)
Banded Abs 50 reps, split into 3 or 4 sets
Warmed up to 120kg
Band Pull Aparts
Chains were each about 4.5' Long, no idea on weight but it added up quickly at the top
Strong stuff in here man, good lifting.
Thanks man. Just checked out your log as well. Congrats on the weightloss, seems like its going real well!
Yessir, it's going well. I can't weight to switch gears and get back to carb cycling.
Decided to flip my upper body and deadlift days, since l found my back and trap tightness the day after really effected my squats.
Bodyweight today was down to 263. Grand total of 32lbs lost since May
Bench (weight in Lbs)
Wide Neutral Grip Pulldowns
5 sets, cant remember weights right now
Disappointed w/ today, especially the bench and military numbers.
32lbs is excellent progress on your weight, looks like you've exceeded your goal of 265.
I read about bench being different with the weight loss but how about your deadlifts and squats?
yeah, for the first time since 10th grade, making the 242's seems like a definite possibility. May have to update my goals, and take a shot at it at Nationals.
Bench has definitely been the lift effected the most by dropping weight. I did a 785 full gear squat a couple weeks before I started this log, when my weight was in the high 260's, which is above my meet pr of 751 @ 275 (Granted, I cut to 275 from 295 and didn't manage to re-hydrate back up in time. 817 was my best squat during the training cycle leading into that meet). So lets call it a 30 lbs difference from my best. Deadlift seems to be slightly higher than at my highest weight, though i credit that mostly to the yoke bar work i did for a month when I couldn't bench because of my shoulder instead of changed leverages.
Huge lifts man. Good look cutting down to 242's. That'd be sweet to get down to 242's by Nationals.
Added pathetically loose knee wraps (I'm a lil bitch, and tight wraps kill my knees)
Briefs are fitting looser even compared to last week, probably gonna need to get them done after the next accumulation phase. Right now, its letting me do a bit more work during the lift, which can't be a bad thing.
SSB Chain Suspended Goodmornings
top of pad at crotch level
Worked up to 3 plates for a single. Set the bar WAY too low to get in position
training looking solid, I think i remember seeing you lfit at nationals/pro-am. what meet are you planning on doing next?
Yeah, I was the one at nationals that bailed on an 817 squat :P You competed on the saturday IIRC?
I'm holding on until next years Nationals. Figure it will give me enough time to get set at a new bodyweight and figure out any leverage changes that come along with it.
Beltless Conv. Pulls
Fairly happy with how these went. The last rep was tough, but there were still probably 2-3 left in the tank
did the first few with a 3 second pause in the bottom to work on getting more leg drive during the deadlift
Had to run to get to class.
Yeah I was on saturday. It does take some time getting used to a new bodyweight, since nationals ive gone from 250 to 210 and ive had to modify my technique in the squat. Numbers are still the same at least. Seems like with less bodyweight I want to lean over in the hole a little more.
Wilk's is improving then :)
haha, thats true. and with how freakishly strong Joanick from MBB is, I'm gonna need all the help I can get with my co-efficient if i wanna take him :P
Decided to try the ACE out today, see if i could get a better groove in it
Shirt on, added 3brd
Last 3 sets were done with about a min rest in between, just trying to get them over with :P
With the exception of the 465 all of them flew up like an empty bar when I was in the right groove, and still weren't particularly difficult when I was off a bit. Gonna need to figure out an optimal groove for the new lighter bodyweight, but all in all it was a very productive session.
Green x15 x2
Will likely be off until Thursday because of a really packed work/school schedule this week. Ill be making up for my acc deadlift day on saturday this week. Next week is deload week, and with it being Thanksgiving and fall Reading Week up here in the Great White North, I'll probably take the week off, just doing some gpp to keep moving in between writing essay proposals and studying for a midterm.
Due to time constraints, was only able to get main lift in today. Gonna make up the assistance work on Saturday when I deadlift
Moved easy despite briefs being even looser than last week
Didn't do a whole hell of alot tonight. I pulled my right trap throwing up yesterday (24hr stomach bug) and the shirt is now WAY too big to make work. played around with a couple different things. Nothing really worth talking about.
lol christ didn't even notice you had a journal here Chris. Good stuff bro
Oct 21 Transmutation Squat
Suit, straps up, briefs & wraps
Worked up to 645x1
Houston... we have a problem...
So now my gear is too large (or I'm to small), requiring a total rebuild if i intend on going to the 242's. My gear fit very well in the 275-280 zone. Minimum, it will cost about $500 (which I definitely don't have, nor really will have in the immediate future) to rebuild my squat suit and briefs and order what i need (bench shirt)... Or I can stop this dieting crap and go back up to the weight where my available gear works...
3 singles at 515
Band abs and Goodmornings