2300lbs - Training Log

[Brian Hopper]

Strong squats SELK, thats alot of band tension.

[Coke]

At an amazing level with more to come!

[SELK]

thanks! squat is feeling strong right now. I will really have a good idea of where I am at when i do my circa max in the next few weeks here.

deads
floor - up to 680 x 1
block pull - 710 x 1
speed deads - 555 x 3, 555 x 3, 555 x 3, 555 x 3, 555 x 3
shrugs - 585 x 12, 585 x 12, 585 x 12
bentover rows - 355 x 5, 355 x 5, 355 x 5
barbell hip thrusts - 320 x 6, 320 x 6
abs 25lbs x 6, 25lbs x 6, 25lbs x 6

680 floor

Video

710 block

Video

555 speed

Video

- deads seem to be going well, since they are 1 day after squats i may be more fatigued then i realize going in.
- form was a little better this week I was a little more arched off the ground
- huge amounts of volume with the accessory work, if nothing else its putting a ton of muscle on my back.

[Brian Hopper]

Strong pulls, your shrugs were heavier then your speed pulls, lol.

[SELK]

bench
raw to 315
2 board to 365
shirt 3 board - 405 x 3
shirt 2 board - 495 x 3, 515 x 3
shirt 1 board - 495 x 3
touch 495 x 2
raw 315 x 2, 315 x 2, 315 x 2, 315 x 2, 315 x 2
3 board 315 x 10, 315 x 10
extensions 2 sets
pushdowns 2 sets

notes
- going to take in the SDP a bit more in the arms. It was tight enough but this shirt is so stretchy that even 2 training sessions it fits very different. 495 touched easy.

[SELK]

Strong pulls, your shrugs were heavier then your speed pulls, lol.

thanks!

yeah the shrugs have been nuts during this program. I really do think they are going to pay off though because the last 2 inches is where I have trouble with the pull.

[SELK]

squats

squat
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3
565 x 3
585 x 3

box squat
315 x 10
405 x 10
405 x 10

notes
- Wanted to get some low end work today without handling huge amounts of weight. Things moved good and my raw strength is pretty decent right now, I think I could give a 700lbs raw squat a pretty good run.
- As i write this a day after, those sets of 10 at the end really made me sore...
- Squat training is right on pace for a big PR, deloading the squat this week then onto a 2 week circa max which I really really have a good idea of where I am at after that.
- Bodyweight up to about 248lbs so I am right where I need to be.

[Brian Hopper]

Nice volume with the squats!

[-JM-]

Big raw squattin' Selk.

My weakest point with my pull is also the last few inches. You think the big shrugs are the ticket? Interested to find out.

[Coke]

Good deal on the raw squats, super session.

[SELK]

de bench
185 + minis x3x3x3x3x3x3x3x3x3
3 board 315 x 3, shirt 405 x 3, 455 x 3, 495 x 3, 515 x 3, 495 x 3
pin press 315 x 3, 365 x 3, 405 x 3, 405 x 3, 425 x 3
pushdowns 4 sets of 20 / curls 4sets of 12

[SELK]

Nice volume with the squats!

Thanks!

Big raw squattin' Selk.

My weakest point with my pull is also the last few inches. You think the big shrugs are the ticket? Interested to find out.

Im not really sure, but I think its going to help. Bryant is doing all of my deadlift training so I just do what he says, Ive put a good amount of size on my upperback throughout this deadlift cycle so I do think that my lockout will be stronger. I think its a combo nation of things those last few inches, but ive had a hell of a time finding things that help it.. Block pulls work to bring up my pull, but even after doing block pulls every week for almost 2 years I was still missing at lockout.

Good deal on the raw squats, super session.

Thanks! Squat is feeling strong.

[-JM-]

Im not really sure, but I think its going to help. Bryant is doing all of my deadlift training so I just do what he says, Ive put a good amount of size on my upperback throughout this deadlift cycle so I do think that my lockout will be stronger. I think its a combo nation of things those last few inches, but ive had a hell of a time finding things that help it.. Block pulls work to bring up my pull, but even after doing block pulls every week for almost 2 years I was still missing at lockout.

Thats why I was wondering. I am, for now, pretty sure that getting my hips through faster and stronger will help my lockout more than shrugs. I am doing shrugs though as they are bound to help too. Bottom line, cover all bases lol.

[SELK]

de squat deload

box squat
225 x 5
x5
x5
x5
x5

notes
- circa max starts next week so just taking it easy, had a root canal done today, which was botched then they had to do it again.. so good timing for the deload.

[MarcusWild]

Is dental care "free" in Canada too?

[SELK]

dead - 225 x 3, 315 x 1, 405 x 1, 495 x 1, 585 x 1 690 x 1
block pull - 720 x 1
speed dead - 555 x 3, 555 x3, 555 x 3, 555 x 3, 555 x 3, 555 x 3
shrug - 600 x 12, 600 x 12, 600 x 12
bentover rows 365 x 5, 365 x 5, 365 x 5
barbell hip thrusts 335 x 6, 335 x 6
abs 25 x 6, 25 x 6, 25 x 6

690

Video

720

Video

555 speed

Video

notes
- the 690 moved pretty quick, its a gym PR but I havnt really pulled heavy from the floor the last few years in training.

[SELK]

Is dental care "free" in Canada too?

I wish.. Dental care here costs a small fortune. Many people vacation to other countries for dental.

root canal was $1300, i have some limited dental insurance but i still paid 50% of that.

If you are under extreme pain, you can go to an ER and sometimes they will remove a tooth for you for free, or prescribe pain killers.. but they don't really have a proper dentist.

Im not a huge fan of Canadas health care system, it has some serious issues. 3 years ago I found a lump and had to get it tested for Cancer.. since I had no symptoms I got pushed to the bottom of the list. Months later they finally tested me (im fine) and the guy running the machine told me if it was cancer, good chance id be screwed because after that amount of time it would have spread throughout my body.

[MarcusWild]

Dental insurance isn't very good in the US anymore either.

I've heard that about Canada and getting tests done. "Free" healthcare isn't that useful if you die waiting to be diagnosed.

[SELK]

bench 135 x 5, 185 x 3, 225 x 1, 275 x 1, 315 x 1, shirt 365 x 1, 405 x 1, 455 x 1, 505 x 1
2 board close grip 315 x 3, 345 x 3, 345 x 3, 345 x 3
full rom 315 x 2, 335 x 2, 315 x 4, 315 x 4
jm press - 225 x 10, 225 x 10, 225 x 10
pushdowns - 3 sets / curls 2 sets

notes
- bench feeling more solid lately.

[SELK]

deload squat
raw box squat 135 x 5, 225 x 5, 315 x 5, 405 x 5, 455 x 5, 495 x 5, 525 x 5
hip thrusts 225 x 5, 315 x 5, 315 x 5
dimel deads 4 sets with 225
abs 4sets of 20
facepulls 4sets

notes
- squats felt good, just getting ready for circa-max which starts tuesday. My PR on this height raw box squat is only 565 so im certainly stronger seeing as I may have been able to get that for reps today had I not been deloading.

[Coke]

Numbers are ever impressive Ryan!

[Brian Hopper]

Have you noticed any carryover from doing hip thrusts?

[SELK]

squat circa max week 1
box squat, gear straps down
135 x 3, 225 x 1, 315 x 1, 405 x 1 add 300lbs of band tension 495 x 1, 585 x 1, 635 x 1, 675 x 1, 725 x 1 (1025 at top)

50lbs PR, my form was bad working up but got better as I get heavier. Smoked the 725 though, could have gone 750ish but stuck to the plan.

[SELK]

Have you noticed any carryover from doing hip thrusts?

Its going to be pretty hard to determine what is helping my deadlift, im not sure if its the work from the floor, the heavier speed work, block pulls, etc. I think they will help me somewhat though as I am very weak on them compared to other lifters at my gym who I can out pull by 100+lbs.

[MarcusWild]

A 50 lb PR is huge at your level of squatting! Great work!