2300lbs - Training Log

[SELK]

Currently my best lifts are 903/518/737 at 220lbs.

Video

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]

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]

Looking forward to 2011 and your 2300!!

[SELK]

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]

vids of deads

[Cricket_Fire]

Just posting so I get the little green arrow beside this or I'll forget about it and never see it again

[mikesbench]

Nice to see the new log or the updated goal. Go get 2300 SELK.

[SELK]

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]

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]

[SELK]

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]

Back to the big weights right off top!! No doubt you'll reach or surpass the goals for the meet in spring.

[SELK]

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]

Nice work Ryan and best of luck getting to 2300, I know you can do it!!!!

[NickAus]

Looking solid mate!!

[SELK]

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]

Strong block pulls!!!

[SELK]

thanks! here is the vid

[SELK]

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]

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]

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).

[NickAus]

Really great seeing your notes Ryan, good that you share your thoughts!!

Strong as always!!

[Brian Hopper]

Squats and sumo work looked good bro!!!

[SELK]

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]

You definitley look way more comfortable pulling conventional then sumo.