2300lbs - Training Log

[SELK]

bench
up to 315 x 1
5-6 sets in the shirt with light weights (455 i think)

3 board
315 x 3
365 x 3

pin press
405 x 3
455 x 3
485 x 1 pr
455 x 3

notes
- I did it, i touched 1 plate in my shirt! haha. Shirt is very loose right now but I am really liking getting the chance to work on my form. When I get my press to 495 in this shirt (best is 485) I am going to be set for a massive bench PR in a tighter shirt.
- bodyweight still at 225 or so, I am planning on going 220 at the wpc worlds and hopefully qualify for the xpc/arnold there. I have a much better chance of getting on the main stage as a 220 then a 242.

[Brian Hopper]

Great job on the PR!

What's your diet like?

[SELK]

squats
loose brief + suit bottom
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
675 x 3
705 x 3

good morning
135 x 5
225 x 5
315 x 5
315 x 5

notes
- Squats felt good, triples suck. I will get the triple up to 765 x 3 over the next few weeks which will be strong for how little support the gear i am using gives. Going to compete in 6 weeks at a WPC/CPF meet in Vernon BC.
- Was at a meet yesterday handling 2 members of my team and they both did great, i couldn't be happier with their progress. Both of them PRing on every lift and ending up with massive PR totals. I really have a good time being at meets and they certainly give me some motivation seeing everyone lifting.

[SELK]

Great job on the PR!

What's your diet like?

Thanks Brian!

I have a pretty healthy diet, lots of fruits/veggies/meats etc and I rarely eat out. My girlfriend does the shopping/cooking and she has a gluten allergy so naturally my diet doesn't have much breads/pastas etc. When a meet comes close I pay attention to how much I am eating and I make sure I am at the correct weight, but when I dont have a meet in sights I don't worry about the details.

[Coke]

Tremendous lifting Ryan, luv seeing you go at it.

[MarcusWild]

As I'm reading your log, the g/f asks, "what are you reading?" I say, "a powerlifting log where he's talking about how his g/f does the grocery shopping and cooking." That didn't go over so well...

[SELK]

hahahaha I'm seriously pathetic when it comes to that kind of stuff... its really sad. At least I make good money or id be single for sure.

[SELK]

squats
raw deloadish
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
x3
x3
x3
x3

notes
- weight is light and squats were deep. ive been having some issues losing my air the hole and its even happening with weights this light so I need to be fixing it. I have no clue how to free squat raw anymore either.
- I got an infection and im on some pretty serious antibiotics which a side effect is tendon rupture.. dont expect to see any big numbers in this log the next few weeks, im just working on getting healthy and there is no point in pushing things. Im not giving up on training, I just dont want to push it right now when my next meet I care about is not until november. I will still be doing the qualifying meet for wpc worlds, but I will likely lift the minimum I need most likely.

[Brian Hopper]

Damn bro, I'm sorry to hear that. Hopefully you have a fast recovery and get rid of the infection.

[SELK]

bench
135 x 3
225 x 3
275 x 1
315 x 1
loose shirt
405 x 1
425 x 1
455 x 1
475 x 1

3 board
315 x 3
365 x 3
x 3
x 3

pin press
315 x 3
405 x 3
475 x 3 ties pr

notes
- benching felt good today, cant wait to tighten up this shirt. Ive improved my bench form massively over the past few months and I cant wait to get in a shirt with some carryover.

[SELK]

squat

squats
tight ace brief, loose ace suit straps down
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
675 x 3
725 x 3

sumo deads off blocks
405 x 3
495 x 3
585 x 3
605 x 3

notes
- Squats felt solid but heavy on my back for some reason. Tried new ace brief today and I don't think they work near as well for me as my boss brief which I got similar carryover while still being a size bigger. Depth was good today. Still handling light weights but triples in gear I think build a ton of strength.

[SELK]

squat
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
515 x 3
x 3
x 3
x 3

deads
5 sets with 505

notes
- squats raw and pretty fast just gotta get the grove back. Going to add 10-20lbs a week until I crap out, very scientific.

[SELK]

bench
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
loose shirt
405 x 1
455 x 1
455 x 1
475 x 1

3 board
315 x 3
365 x 3
375 x 3

pin press
3 sets up to 455 x 3

notes
- bench felt better today, i havnt bothered getting this shirt taken in yet because all of this form work is certainly helping my technique even if the numbers are low. Once I get 495 with the shirt setup like it is I will get it taken in and almost certainly hit a big PR.

[Coke]

Always astounding looking through here man.

[SELK]

squat
loose brief
135 x 3
225 x 3
315 x 1
405 x 1
495 x 1
585 x 1
635 x 1
655 x 1

deads off 6 inch block
315 x 1
405 x 1
495 x 1
595 x 1
635 x 1
675 x 1

notes
- squats were deep, just wearing some loose briefs I don't get much out of, just wanted to get in some technique work.
- deads were great, I havnt pulled conventionally heavy in 8 weeks or so (since my meet) and the 675 was like an empty bar. My PR only this block is 750 and hopefully I can give that a good run in the next 12-16 weeks.

[SELK]

Always astounding looking through here man.

Thanks Coke!

[SELK]

bench
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
shirt on
405 x 1
455 x 1
475 x 1
495 x 1

3 board
315 x 3
365 x 3
385 x 3

pin press
3 sets

notes
-bench is feeling strong, getting closer to PR territory in a shirt I can put on by myself and touch a plate in.

[SELK]

squat
in leviathan
135 x 3
225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
675 x 1
765 x 1
815 x 1

deads off blocks
315 x 1
405 x 1
595 x 1
585 x 1
695 x 1

notes
- not sure if i like the leviathan or not, its a little bit big on me and the midsection of the suit is binding up in the hole so im not getting all of the support. I also had the straps very loose. 815 felt fine though i will likely go up to 865 next week, take a week off, add wraps and tighten the suit and take something over 900.

[Coke]

Killer with this new programming bro!

[SELK]

yeah, Im really liking it. With the super low volume/frequency I feel very good, not beat up at all which I am very happy with because I am still squatting 2x per week (1x in gear) and doing full ROM shirted benches every week. If my bench keeps feeling as good as it has been I think I will hit a very big bench PR soon when I get into a tighter shirt which is going to add a huge amount to my total because my bench is holding it back.

[SELK]

deads

sumo pulls off blocks
worked up to 635 x 1

hamstring felt bad so called it there instead of going for a pr (best on this is 675 and I think the strength is there for 690-700). I tried to squat but I did something to me shoulder squatting on saturday and I could hardly get under the bar so I took it easy.

[SELK]

yesterday

bench
raw
135 x 3
225 x 1
275 x 1
315 x 1
365 x 1
385 x 1
405 x 1

floor press
225 x 10
x 10
x 10

today

squat
loose briefs
135 x 2
225 x 2
315 x 2
405 x 2
495 x 2
585 x 2
605 x 2
635 x 2

stiff leg deads
3 sets

notes
-shoulder bothering me while squatting for some reason so I didn't push it. 600 is pretty heavy in these briefs to be honest, maybe 50lbs of carryover. weighing 225lbs or so right now.

[Coke]

Exceptional numbers throughout!!

[SELK]

deads
135 x 3
225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1
705 x 1
495 x 3
x3
x3

[Brian Hopper]

Strong pulls!!!