2300lbs - Training Log

[SELK]

Yeah I am more comfortable, most likely because i haven't practiced it much. Ive pulled mid 6s sumo about a year ago and it felt horrible haha.

[Brian Hopper]

I think i've done a heavy sumo pull twice, once with briefs and the other raw. I'd rather keep the weight light and do some work.

[SELK]

yeah I use it more to strengthen glutes. I may try a heavy max effort sumo pull one day, with a deadlift bar i cant see being to far from 700 but who knows.

bench
135 x 5
185 x 6
225 x 6
275 x 6
295 x 6
x6
x6

pause bench
235 x 5s,4,3,2,1
x 4,3,2,1

pushdowns
3 sets

facepulls
3 sets

plate raises
2 sets

notes
- everything felt heavy today which sucked seeing as it wasn't.. still got in what i needed too.

[Cricket_Fire]

Solid squatting bro. Liking the vids

[Brian Hopper]

everything felt heavy today

I know what you mean, I've been having that problem lately and it sucks.

[SELK]

deads

6 inch block pulls
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
655 x 3 PR
675 x 3 PR

shrugs
405 x 10
455 x 10
475 x 10

rows
225 x 10
x 10
275 x 10

[Brian Hopper]

Huge PR's, nice work Ryan!!!!

[NickAus]

Nice PR!!

[SELK]

thanks guys.. i feel my pull is coming along nicely. Just need to keep getting my back stronger and next meet ill set a big PR.

deadlift plan:
next week - 1rm off of 6 inch blocks
week after - deload

then I will use the 4.5 inch block for 3 weeks. I am hoping to be able to get 675 x 3 off of each block.

[NickAus]

Good plan, whats your target for the singles off 6" blocks?

[SELK]

I pulled 730lbs last time I did it.

here is the vid: http://www.youtube.com/watch?v=lT7LWARJyeM

I pulled 737 not long after i did the 730 off the blocks so this lift is very similar to my contest pull.

If I could get that 750 which was close I would be happy. To reach my goal for may im going to need around 770 from this height. I will get back to this block height in ~10 weeks so I am hoping around a 2lb/week gain is realistic.

[NickAus]

750 will be great to watch on video........I look forward to it and have no doubt in my mind you can do it!

[Brian Hopper]

I'm sure 770 won't be a problem, just keep working the blocks like your doing and you'll be fine. You look like a natural puller, so that always helps.

[blong]

Really enjoy the videos, keep them coming. Strong in here boss!

[SELK]

750 will be great to watch on video........I look forward to it and have no doubt in my mind you can do it!

Yeah, that will be a fun lift

I'm sure 770 won't be a problem, just keep working the blocks like your doing and you'll be fine. You look like a natural puller, so that always helps.

I don't think I am that much of a natural puller, seeing as ive done lots of my training solo the deadlift is the only lift that ive really been able to train hard consistently. I actually think im better built to bench.. to bad my bench is horrible.

Really enjoy the videos, keep them coming. Strong in here boss!

will do! thanks.

[NickAus]

Yeah 99% of my training is solo these days.........part of the reason Im focused on the deadlift this year.

[Coke]

Superior stuff going on all around!!

[SELK]

thanks Coke!

bench day

bench
+ 200lbs chain
2 board

135 x 6
185 x 6
x6
x6
225 x 3
x 3
no chains
275 x 3
315 x 3
x3
x3

Reverse CG press with hanging KBs
4 sets

Incline bench
3 sets

Military Press
3 sets

BB Shrugs
3 sets

Dips
bw x 8
bw + 60lbs chain around back x 8
+ 40lbs chain around back x 2

Pushdowns 3 sets
Pushups 1 set

notes
- that was alot of volume. wow.
- trying to train bench with the group i squat with more often. their training is far different then mine.. but they are also all great benchers so I just need to do what I am told and I will get stronger without a doubt.

[SELK]

First time ever benching with chain.. it was very difficult for me so I think I have found a big weakness. Going to try pick up some chain for benching.

[Brian C]

Just Found your new log. I love the way you have your cycle set up for all 3. Looking forward to seeing you hit 2300. The pull vids are pretty motivating bro, great work.

[Brian Hopper]

Benching with chains or even bands are really going to help your shirted bench.

[SELK]

thanks guys.. yeah i think benching with chains will help my shirted bench.

squatsbriefs
135 x 5
225 x 5
315 x 5
425 x 4
x4
x4
x4
475 x 4
x4
x4
x4
525 x 4
x4
x4
x4

cambered bar good mornings135 x 5
225 x 5
315 x 5

rack pulls from below knees315 x 1
500 x 1
x 1
x1
x1
x1
x1
x1

abductors - 3 sets
calfs - 2 sets
plyos - 2 sets

notes
- i feel like garbage. These guys train so much different then me i really am out of shape and my injuries (back and elbow) were killing me the whole session.
- computer broke down so i wont be online much next little bit.

[Brian Hopper]

Sucks to hear that. You still got in some nice work. I'm feeling a little sick right now and it sucks because tomorrow is a heavy pull day. Throw some ice on those injuries, hopefully they will feel better.

[SELK]

bench
135 x 5
185 x 3
x3
x3
x3
x3
x3
225 x 3
x3
x3
x3
x3
x3
275 x 3
x3

paused bench
225 x 5,4,3,2,1
225 x 4,3,2,1,0

Hanging KB bench
135 + 100 hanging x 5
x5
x5
x5

[Brian Hopper]

Nice bench work!!!!