2300lbs - Training Log

[SELK]

ME bench

bench
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
375 x 1
385 x 1
295 x 5
x 5

pushdowns
3 sets

notes
- 1 week out from bench only meet so just taking it easy.

[NickAus]

Good luck with the bench only meet!!

[SELK]

ME squat

chain suspended GM
135 x 3
225 x 2
add green bands (200 at top)
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1 (20lbs PR) 785ish at the top


thats it

notes
- im right on schedule with this PR and didn't feel the need to do anything else. Seeing as the bench meet is only a week away I really didn't want to push the accessory work which usually beats me up more.
- speed bench on tuesday and last week of the heavy band tension phase in my squat cycle on wednesday. the squats are going to be brutal, 800+ at the top for 10sets of 2.

[SELK]

bodyweight staying around 240. really sick of being this heavy to be honest. I feel so much better around 220 but my leverages are so much better at 240-260.

[Brian Hopper]

Strong ass GM's!!!!

[Coke]

Strong ass GM's!!!!

No joke, that shit is ridiculous.

[Lones Green]

Awesome good mornings, and good luck at that bench meet

[SELK]

de bench

bench
doubled minis
135 x 3
185 x 3
x3
x3
195 x 3
x3
x3
205 x 3
x3
x3
x3

pushdowns
2 sets

notes
- very easy bench workout, just working on some speed for the meet on Saturday. Bench moved faster then it ever has.

[SELK]

de squat

box squat
135 x 3
225 x 3
315 x 2
405 x 2
add blue bands (+300)
405 x 2
add purple (+100) 400lbs total
405 x 2
x 2
x 2
x 2
x 2
x 2

notes
- thats a fair amount of volume with > 800 and they moved pretty well, squat feels strong.

[Brian Hopper]

Solid speed sessions. Best of luck at the meet.

[SELK]

meet:

I didn't do anything to cut weight and weighed in at 233lbs, so I am thinking on the 8 hour drive there I ended up losing some weight.

warmups felt fine and i did 455 and was about 2 inches from touching.

attempt 1 - 518lbs - everything felt good here, threw the weight up like it was 135. NO LIFT. Ass came off of the bench.
attempt 2 - 518lbs - tried same weight again for some reason, weight flew up until near the lockout when i somehow got the bar under the rack and it was actually impossible to press out. NO LIFT. I should have setup a bit further down. ass stayed on bench too.
attempt 3 - 551lbs - I went up because the first 2 weights flew up and I would not be happy without at least trying something heavy. Brought it down, something happened and I dumped it near the bottom. My shoulder really hurt for a few days afterwards and im not sure if that had something to do with it. NO LIFT.

my first ever bomb.

While it sucks that I bombed I learned quite a bit, and also found out that my strength is very high as usually even 501lbs is a hard press for me. I think I will go over 551 in a few weeks here. What I need work on most is my setup. On my bench at my gym I get a very good setup but I could not mimic it on the platform at all.


After the meet the plan was to go on a few day vacation with my girlfriend. Well after 1 day we both got noravirus we figure and got extremely sick. Ive never been so sick or threw up so hard in my life. we were camping and spending the night with every fluid trying to come out of your body at once in an outhouse is really really miserable. Feeling alright now but still under weather.. will start training again on thursday. I am about 1 month out from my full meet.

[Lones Green]

Saw your post on Facebook. Sucks to hear dude. PRO AM

[SELK]

de squat

first day of circa max

box squats
briefs
135 x 5
225 x 3
315 x 1
add blue band (300lbs of tension)
315 x 1
add suit straps down
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1 (around 975 at top)

good mornings
3 sets

dimel deads
2 sets

notes
- the 675 felt solid but it was a grind
- only like 235 right now so gear is not tight enough. hopefully as i get over my sickness here the weight will start to come back on.
- doubles next week for last day of circa max.

[SELK]

Saw your post on Facebook. Sucks to hear dude. PRO AM

No pro am, i really dont want to spend the money to go there. Decided on doing a local meet instead.

[SELK]

ME bench

bench
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
3 board
365 x 1
385 x 1
405 x 1
425 x 1
4 board
405 x 3
x 3

JM press
3 sets

Pushdowns
3 sets

plate raises
2 sets

upright rows
2 sets


notes
- bench didn't feel very strong today, a little under my best. I think its just a matter of competing last weekend and being sick for a few days. The weights actually moved pretty good but 405lbs felt like 600+ in my hands.

[SELK]

ME lower

deads
from ground, standard bar
135 x 5
add suit
225 x 1
315 x 1
405 x 1
495 x 1
605 x 1
675 x 1

pulls from 4.5 inch blocks
3 second hold at top
455 x 3
585 x 3
635 x 3
675 x 3 PR

ab pulldowns
band x 3 sets

rolling thunder (grip)
2 sets

pullups
2 sets

bench technique work
10mins

notes
- first time ive pulled heavy from the floor in a very long time. 675 was very easy and was like a speed rep.
- block pulls felt strong and holding it at the lockout was not as bad as usual.
- will do some sort of deadlift work next saturday but won't be pushing it too hard, I think my pull is ready for the meet.

[Brian Hopper]

Sorry to hear about the bomb and you and your gf getting sick, that really sucks.

But it seems like your making a great start with this training cycle.

[SELK]

Thanks Brian, no time to worry about the last meet, I learned alot and I am just 3 weeks out from a full meet now. This is the strongest by far I will ever be showing up to a meet, doing a local meet so that will also help my numbers as I only have to travel 3 hours. Ive let my bodyweight come up too so that is also helping my strength.

[Brian Hopper]

That's good to hear, I wish I could say the same...lol. Best of luck with the rest of your training cycle for this meet.

[J L S]

at least you learned something from the bench meet and can recitify it in a few weeks! strong come back so far!

[Brian C]

Looking strong bud. Sounds like your ready. Sick numbers to come. You going at 220 or 242?

[SELK]

That's good to hear, I wish I could say the same...lol. Best of luck with the rest of your training cycle for this meet.

thanks!

at least you learned something from the bench meet and can recitify it in a few weeks! strong come back so far!

Yep, I think bombing from the bench meet was actually a good thing, if I got a lift passed I wouldn't be as eager to improve my bench for the next meet.

Looking strong bud. Sounds like your ready. Sick numbers to come. You going at 220 or 242?

Yeah, I feel that I will be very prepared for this meet.

I am going 242. I am like 235lbs right now in the morning but if I can keep eating I will hopefully be a full 242 by meet day. I could cut to 220 but the only thing I want is the biggest possible total and if its at 220 or 242 it wont make a difference to me.

[J L S]

big total is where its at! id say eat, turn up big, strong and healthy and go for 9/9! hope that bench does come around!

[Cricket_Fire]

Damn bro sorry to hear about the meet/plague lol. Everything else lookin strong

[SELK]

DE bench

bench
135 x 5
add mini bands
185 x 3
x3
x3
195 x 3
x3
x3
205 x 3
x3
x3
225 x 5
255 x 5
275 x 4

extensions
2 sets

pushdowns
5 sets

notes
- benches moved fine but getting some weird pains near my collar bone.