2300lbs - Training Log

[SELK]

bench
reverse band
225 x 3
315 x 1
365 x 1
405 x 1
425 x 1
445 x 1
365 x 5
x5
x5
x5
x5

floor press
3 sets

extensions
3 sets


today
squat

box squat
briefs
135 x 3
225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1
725 x 1
495 x 3
545 x 3
x3
x3

[SELK]

deads 4 inch blocks
225 x 3
315 x 5
405 x 5
x 5
x 5
495 x 5
x 5
545 x 3

box squat
365 x 2
add greens
365 x 2
x2
x2
x2
x2
x2
x2
x2
x2
x2

notes
- just a deaload, having some troubles feeling formfortible unracking squats lately and I am not sure whats up..just can never seem to find the right spot on my back anymore so I need to work on that..

[SELK]

bench
against doubled bands
135 x 5
185 x 3
225 x 3
245 x 3
255 x 3
225 x 5
x5
235 x 5
x 5
x 5

crazy bell bench
5 sets

notes
- most of team is out of town today still just taking it easy. Planning on starting to bring the weights up over the next few weeks. Feeling really rested, injury free and ready to start training for another meet.

[SELK]

squat
135 x 3
add full gear no wraps
225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1
765 x 1

sumo deads
3 sets up to 545 x 3

notes
- still light squats, was very deep and gear is still pretty loose. building it back up, feeling good.

[Coke]

Those are not even your max squats, in complete awe just the same dude.

[SELK]

deads
raw

4.5 inch blocks
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3
565 x 3
585 x 3

box squat
10 triples with 335 + blues

notes
- deads felt good. my PR on this block is low 600s x 3 so I am not very far off.

[SELK]

box squat
raw
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
495 x 1
545 x 1
605 x 1

stiff legs
3 sets

[Coke]

Showing excellence Ryan!

[SELK]

deads/squat
raw
4.5 inch block deads
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
635 x 3

box squat
briefs
365 + blues
10 triples

notes
- dead starting to feel strong again. my raw triple PR on this block is 645 I think, really weird block height.

[SELK]

fri bench
shirt up to 495
raw 3 board up to 385 x 3 x 3
pin press up to 455 x 3

sat squat
briefs up to 725 x 1
sumo deads off blocks up to 615 x 1

today deads
4.5 inch blocks
225 x 1
315 x 1
405 x 1
495 x 1
545 x 1
585 x 1
635 x 1
675 x 1
705 x 1 pr off this height

squats
385 + blue bands
10 triples

notes
- happy with the deads today. 705 is a small PR off this block which I find very difficult because of weird starting position.

[Coke]

happy with the deads today.

As well you should be bro, clearly in a good place.

[SELK]

bench
reverse band
135 x 3
225 x 1
315 x 1
365 x 1
405 x 1
425 x 1
455 x 1 pr
365 x 5
x5
x5
x5
x5

crazy bell bench
4 sets

notes
- bench up 10lbs from a few weeks ago.

[SELK]

squat
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
x3
x3
x3
x3
565 x 1
585 x 1
605 x 1

sumo deads
405 x 3
455 x 3
495 x 3
545 x 3

[Coke]

bench up 10lbs from a few weeks ago.

Awesome, doing killer work.

[SELK]

my gym is packed up for the time being, did some training in a commercial gym, just taking it fairly easy. bw at 230lbs.

deads
no belt
315 x 1
405 x 1
495 x 1
585 x 1
600 x 1

bench
up to 315 x 3, 225 x 16

ghr
1 set

jumps
5 sets

machine press
3 sets

notes
- i was just pulling in crosstrainers and gym shorts but 600 felt fine.
- couldnt bench at all, sliding all over the bench and racks a foot to high.
- was screwing around and we decided to test out vert jumps. I hit 33 inches. I have no idea if this is good but I beat everyone. I think thats the first time in 5 years ive done any sort of jump.

[MarcusWild]

Why is the gym packed up?

[SELK]

I forgot to mention it in this log but I am moving to another city about 3h away this month. The garage I was renting got a new owner as well so I couldnt keep it until the end of this month. I will eventually get it setup there but until I find a new place etc there are a few good teams with monos + great setups that do multiply so I expect my training to be really good once I move.

[Coke]

I am moving to another city about 3h away this month.

I may be a little early but good luck in your relocation...wish you the best in this transition.

[MarcusWild]

That's awesome you'll have a crew to train with. Are you going to live by Al Mehan?

[SELK]

floor press
up to 350 x 1

pullups
4 sets

rows
4 sets

incline
4 sets

pushdowns
4 sets

notes
- still at commercial gym for another week or so.

[SELK]

That's awesome you'll have a crew to train with. Are you going to live by Al Mehan?

Yeah pretty close to him, I gotta talk to him yet but hopefully I will be training with him more.. Al is insanely strong.

[SELK]

squats
8 doubles walked out raw with 405

deads
6 singles with 505

ghr
4 sets

notes
- still at commercial gym

[RobmoriRB]

how did the Doubles Feel? and dose it work alot better then Single work ups? and subed!!

[SELK]

commercial gym hell

raw low box squat
135 x 5
225 x 5
315 x 5
405 x 5
x 5
x 5

bench
4 sets

stiff leg deads
3 sets

incline press
3 sets

[SELK]

how did the Doubles Feel? and dose it work alot better then Single work ups? and subed!!

thanks for the sub!

squat wise everything feels terrible last few workouts, im not used to walking out weights or squatting raw so everything is off. I hardly have the flexibility to get to depth raw, oddly enough in gear I have no problems with depth at all. Couple more weeks here and everything will be back to normal and I can focus on building some strength.