2300lbs - Training Log

[Coke]

Super day on the bench Ryan.

[Brian Hopper]

Well, let's do it!!! I'll start this week and in 12 weeks we'll compare results.

[SELK]

squats
135 x 3
225 x 2
405 x 1
full gear no wraps
585 x 1
725 x 1
815 x 1
855 x 1
reverse band
945 x 1

6 inch block pulls
135 x 3
225 x 1
315 x 1
405 x 1
585 x 1
705 x 1
705 x 1
705 x 1
705 x 1
705 x 1

got a used metal ace suit i gave a shot today, it certainly had more stopping power and pop then my really old boss suit. thing im going to run with the ace suit for a while and see what happens.

[Coke]

Good deal on the ace suit, sounds like a winner.

[SELK]

de squat
box squat
135 x 3
225 x 3
315 x 3
405 x 3
425 + 300 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- things felt good today. Going to start upping the band tension now.

[SELK]

deads

sumo deads off 3 inch box
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
585 x 3
585 x 3

dimel deads
365 x 20
x 20

notes
- I really hate doing sumo work but its lagging behind big time, 585 is fairly heavy but i think it will transfer over to my conventional pull really well.

[SELK]

bench
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
shirt on
405 x 1
455 x 1
495 x 1
515 x 1

3 board raw
315 x 3
345 x 3
375 x 3

cg pin press
315 x 3
405 x 3
425 x 3
425 x 3

extensions 3 sets

notes
- just trying to bring things up slowly, shirt is too big so i am getting a ton of reps touching. 405 can touch in this shirt right now so its giving me alot of time to work on my technique. I will get it taken in soon then start hitting some PRs.

[SELK]

squat
straps down
135 x 3
225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
700 x 1
815 x 1
reverse band
855 x 1

6 inch block pulls
135 x 3
225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
715 x 1
715 x 1
715 x 1

notes
- working on widening out my stance and things felt pretty good .

[Brian Hopper]

Nice work all around Selk!!!

[Coke]

Sessions are absolute killer dude.

[SELK]

deload

squat
135 x 3
225 x 3
315 x 3
405 x 3
x 3
x 3
x 3
x 3

then spotted for an hour or so

notes
- just working on widening my stance a little and finding a better unrack + bar position so it doesn't roll on me. I think if I put the bar a little higher on my back I may be able to stack a little more upright in the hole and not lose my arch (which is what caused me to miss 960 on the first try at the xpc meet). Will give it a go on Saturday, hopefully working to at least 865-885 no knee wraps.

Its kind of funny changing squat technique, light weights feel much much better, but it may be like my sumo deadlift.. if there is 400ish lbs on the bar i am the fastest sumo puller of all time (far faster then my conventional) but soon as I get heavier then about 545 it all goes to hell.. So I wont really know what works until I squat heavy in full gear.

[SELK]

yesterday

bench
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
sdp shirt
405 x 1
455 x 1
overkill
455 x 1
495 x 1

3 board raw
315 x 3
355 x 3
385 x 3

cg pin press
315 x 3
405 x 3
455 x 3

wide grip
225 x 12
225 x 12

band extensions
3 sets

notes
- SDP is way to big. I could easily touch 405 and i imagine i could touch 315. ive lost quite a bit of weight the last few weeks from trying to clean up my diet (and i dont like to weight ~250lbs unless a contest is close).



ME squat

geared squat no wraps
*extra wide stance
135 x 3
225 x 3
315 x 1
405 x 1
495 x 1
585 x 1
675 x 1
765 x 1
*approx regular stance but with high bar position
765 x 1
815 x 1
855 x 1
875 x took it about 6 inches down and just stood up with it, my positioning was way off and with only 1 spotter I didnt want to have a grinder.

notes
- Really trying to sort out my squat form. The wider stance squats feel great until about 800lbs then they feel terrible. I am also playing around with the bar position as in the metal ace suit low bar is pretty much impossible because the straps are thick. I like the higher bar position but right now its more hit/miss as I don't have it dialed in yet. Im not so sure what bar position I should be using the high bar is a little more efficient and the unrack feels better, but the low bar I can grind through lifts a little better.

[MarcusWild]

Don't you have a canvas suit? I feel it has the best straps where it doesn't make you change bar position. I had the same issue with the ace.

[SELK]

Yeah I have a leviathan but its way too big, in the future i may take it in or get a new one. I think I would squat pretty good in canvas, but i do seem to have a little lower bar position then most canvas guys so I may still have to change that.

[SELK]

squat
box squat
loose briefs
135 x 3
225 x 2
315 x 2
385 x 3
+ 500lbs of tension
x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- these were fairly hard. The first 2 reps are easy then the third one is hard.
- bodyweight is down quite a bit, just a hair over 230lbs in the AM so i may do a meet at 220. I think I can hit PRs in that weight class for sure in all lifts.

[SELK]

deads

6 inch blocks
135 x 3
225 x 2
315 x 1
405 x 1
495 x 1
585 x 1
675 x 1
725 x 1
725 x 1

notes
- 725 was heavy today and usually that weight is easy so i just decided to do 2 singles.

[Brian Hopper]

Strong block pulls Selk!!!

[SELK]

thanks Brian!

bench
deload
135 x 5
225 x 5
275 x 5
295 x 5
x5
x5
x5
x5

long paused bench
275 x 3
x 3
x 3

extensions
2 sets

notes
- just easy stuff. going to check out the CPU (canadian ipf affiliate) nationals tomorrow so I wont be squatting, i planed for this and its just a deload. The 3 weeks after that ill be working up in full gear with the team as they train for GPC nationals.. still havnt decided if i will compete but most likely I will not as the other lifters from my gym need handlers etc.

[SELK]

sat:
squat deload

squats
briefs
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
635 x 3

notes
- all reps easy and deep


tue:
squat

box squat
light brief
135 x 3
225 x 3
315 x 3
405 x 3
add bands ~500lbs tension
405 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

notes
- used 17 inch box instead of usual 15.5, hips were a little sore and I wasnt feeling great.
- triples for speed work in the squat is a bitch and I ended up having to take a breath between the 2nd and third reps on the last few sets.

[Coke]

Tremendous with those squat(s).

[SELK]

deads

6 inch sumo block pulls
225 x 3
315 x 3
405 x 3
495 x 1
545 x 1
595 x 1
615 x 1
635 x 1
655 x 1
675 x 1

notes
- the 675 actually wasnt too bad, my sumo work seems to be improving. Going to keep up with the sumo work as I think its really building my hips/glutes and will help my conventional deadlift lockout.

[SELK]

missed training on weekend, had to help my great grandma (95 years old) move.

box squats
135 x 3
225 x 3
315 x 3
415 x 3
add blue band
415 x 3
415 x 3
add green band
415 x 3
x3
x3
x3
x3
x3
x3
x3

notes
- these felt decent today. will go to 425lbs next week then back off the tension and lower the box.

[SELK]

here is the pic of the band setup. The pegs are 34 inches apart if i remember right so I still get quite a bit of tension at the bottom.

[Coke]

missed training on weekend, had to help my great grandma (95 years old) move.

Wow dude, God has obviously blessed your great grandmother to be approaching the centenarian mark...you've been blessed too with the enormous amount of strength you possess, make no mistake, lol.

[SELK]

thanks for the kind words Coke!!

deads
sumo deads off 6 inch blocks
raw
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
585 x 3
585 x 3

close stance good mornings
5 sets

notes
- deads felt solid, i know its only 585 but since my technique is poor sumo its actually fairly heavy and im getting in some good work.
- going to keep with the sumo pulls on this day for a while, I think i am building my hips/hams quite a bit and it will carryover to conventional. My best raw conventional triple off this block is 675 x 3 so i have a ways to go.