coming over to this board since fortified-iron.com seems to have **** and fell back in it. i guess this is home now for training and such. here are some catch up training posts for me training for the powerstation pro-am in a couple weeks.
raw squats up to 375
sumo rack pulls below knee with a knurlingless bar
up to 500x3 no belt or chalk
belt and chalk
585x7 felt pretty good, guys had to slide plates back on 3x during that set. felt so weird pulling on a bar with no flex. been a long time
light blood flow crap
log clean and press 12"
worked up to 240x1 tweaked shoulder a tad. solid pr though
weird angle overhead tri ext
shoulder was irritated so cut it short
DE box squat
12" box in my rawness
up to 205+triple choked blues 5x2
255+triple choked blues x1
305+triple choked blues x1
conventional speed pulls
135x a few
bar+doubled greens x5 or so
bar+doubled blues 2x5
bar+doubled blues 1x5
bar+doubled blues x5
that was awesome, stability control was the main focus here for sure, first and last sets were night and day better.
135x8ish shoulders felt rough
db flat bench
rest pause w/ 50's lotta reps
lat pull downs and pull ups attempted
low row hammer strength
2 plates x many
3 plates x not quite as many
4 plates x not as many as that.
unloaded equipment x suck balls
thats about it, puttin good work in where i can
feel a tad down from the good session yesterday so nothing too crazy today, tried a new brief set up to try and expand my gear whoredness to new heights......
raw upto 325 off 12" box
465x3hard time getting knees out
555x2 started feeling squirrelly
600x4 light wrap, pulled legs up on the outside a few inches and it helped a tad. not too thrilled with the set up really but may give it another shot with a tweak or two
all reps came up easy but most were also high, so left a bit in the tank for sunday when we gear up.
2x10 145 mainly for knee strength and pre hab
single leg hypers
2x10 25 plate
nothin stressful today, just puttin work in
ME squat in asheville
headed down to see mark and jen and meet the rest of their crew. incredible training facility there they've put together.
squats in mono
55 2x5 or so
tater sack straps down
straps up light wraps
685x1 good depth
775x1 same openerish
830x1 partial called 3 inches high but came up super fast. might as well take it down
830x1 full depth, a lil slower than others but smooth
830 is the main goal for the meet, looks like a 2ndish attempt now
light ghr hypers and other stuff with just bodyweight to keep blood movin
up to 275x1 raw
rear delt work
elbows are a bit lit up with tendo right now so took it easy
still feel beat up from the squat in asheville so just taking a light recovery day before pulling this coming sunday.
up to 185 2x1 light stuff
3 60 foot trips
pulls in winston at the newly completed mud duck barbell! awesome lil set up in a 1 car garage
worked up to 615x1 went easy and smooth
single leg hypers
3 sets, 1 bodyweight, 2 against green band
had a great time with the 5 billion people that came to pack in there to deadlift. i love big group workouts where people all travel to train. lots of fun!
upto 315 off 3-board raw
500x3 better than i expected, solid pr
band tri ext
2x a lot
poop load of upper back
up to 255x1 - easy like my momma, trying out new olympic shoes, i like'em
no mas, off to squat and pull a lil sundee
ME squat in asheville
last heavy lower body workout til the meet, nothin too hard
up to 600x3 in briefs and wraps
655x3 mid knee, everything went pretty smooth. one more shirt session to go then active rest.
last really heavy bench session in the shirt, maybe an opener or something next week.
up to 315 3b raw
500x1 botched hand out, re-hand off which ****ed the shirt all up and still came up with it
525x1 botched hand off again, re-hand off and ****ed shirt again, pushed up easily
550x1 everything smooth and was easy
light db crap and some rows and tris, mostly bsing
naked lifting done by crazy people doggin it today, belt and a smile
SSBsquats up to 335 3x3 off parallel box
single leg hypers
green band 3 sets
training looks great.. you going 198 for the meet?
830 squat @ 198 would be great..
960/530/749 @ 242
903/524/738 @ 220
hey Derek, welcome!
I keep up with most of the journals on SPF, but post over here myself. Good luck at the Pro-AM.
RAW/165's/ 365-215-360-940 ttl -Elite
Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro
hit a major pr today of not having any want to workout what so ever for some reason.
close grip 5 board raw
365 for a few sets of 5 all easy
light blood flow crap, the 19th needs to hurry up and get here already so i can leave for ohio!
in briefs up to 555x2 deep and pretty explosive
light for flexibility
cruisin from here on out, maybe an opener on bench
You got beastly strong bro!! I see the weight gain has treated you well....we used to weigh the same...and bench the same, lol. Good work!
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
last heavy session of anything before the meet. bitter sweet as i'm ready to be done for the meet but this is where the wait drives me freakin nuts!
raw up to 315 off 3 board
500x1 1-board misgrooved a bit and right elbow/shoulder caved on way down but finished without any problem
all moved real well, feeling confident for the meet
light band accessory work for blood flow. ready to freakin go!
db bench light