2300lbs - Training Log

[NickAus]

Awesome goals!!

I know you will hit them the way things are going...

[Brian Hopper]

Some nice goals brother!!!! Are you planning on competing at the Powerstation Pro/Am in August?

[SELK]

Hopefully ill be at the pro-am.. but its to early to say

squats

135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
545 x 5
x 5

romanian deads
405 x 10
x 10

notes
- alright session, squats felt decent. 600 x 5 soon!

[Brian Hopper]

Good job on the squats, 600x5 would be sweet.

[SELK]

Yeah, I really want to get a 700 raw squat before I start my training for my meet in august. I figure its mid 6s right now.

Raw actually takes work to bring up though, i can't just buy a better suit and wear it tighter hahaha. Speaking of that I think im getting a leviathan soon. The Boss suit is decent but they just wear out a bit to quick for me. I think if I was a 600-700lbs squatter they would last longer.

[Lones Green]

Yeah, I really want to get a 700 raw squat before I start my training for my meet in august. I figure its mid 6s right now.

Raw actually takes work to bring up though, i can't just buy a better suit and wear it tighter hahaha. Speaking of that I think im getting a leviathan soon. The Boss suit is decent but they just wear out a bit to quick for me. I think if I was a 600-700lbs squatter they would last longer.

[MarcusWild]

I agree with you on the boss. I'm in the process of making the same change. What briefs are you going to wear? I heard predators wear out fast. I just ordered some overkill (3ply back and 2 ply front). I'm going to try them under a leviathan. I'm also going with the overkill bench shirt, since you like it. I think we have the same long arm build.

[Lones Green]

I agree with you on the boss. I'm in the process of making the same change. What briefs are you going to wear? I heard predators wear out fast. I just ordered some overkill (3ply back and 2 ply front). I'm going to try them under a leviathan. I'm also going with the overkill bench shirt, since you like it. I think we have the same long arm build.

Preds do wear out fast, I grid stitched mine and that seems to keep the life in the pair I have now. I've heard overkill stuff is great though!

[Brian Hopper]

I was thinking about going canvas if I ever make the switch back into gear. But we'll see, my boss suit still has some life left in it.

[Cricket_Fire]

That'll be a huge total bro!

[SELK]

I agree with you on the boss. I'm in the process of making the same change. What briefs are you going to wear? I heard predators wear out fast. I just ordered some overkill (3ply back and 2 ply front). I'm going to try them under a leviathan. I'm also going with the overkill bench shirt, since you like it. I think we have the same long arm build.

Ill likely just wear my boss briefs under it for at least a while, they are grid stitches so they may be alright for a while. Ive never had much success with a super supportive brief. The first time I squatted 900 I was wearing preds from a 308er haha.

Ill consider the overkill briefs when the time comes. I also really liked the ace briefs once I cut the legs open, but my quads are to big for metal gear right now without altering it (or maybe my gut just isn't big enough).

The overkill shirt is good, I need to get mine tightened up a bit. Its very similar to a rage-x, but i find it slightly more supportive as well as more forgiving. I have had success with the rage-x in the past too. My arms are not all that long, I am built pretty even. My bench stroke isn't that long, numbers say otherwise.. haha. I think the SDP may be slightly better for people with long arms, but I like to wear a shirt often so the SDP isn't the best option.

Rudy makes the overkills VERY tight to start with. It took me about 5 tries to get into the thing with lots of hours of stretching it in between. First session I couldn't get close to a 3 board haha. But once they break in they seem to fit good.

Preds do wear out fast, I grid stitched mine and that seems to keep the life in the pair I have now. I've heard overkill stuff is great though!

Yeah the preds wear out quick, ive also seen 2 pairs just blow out on the side seam so that worried me a little. They are great briefs though.

I was thinking about going canvas if I ever make the switch back into gear. But we'll see, my boss suit still has some life left in it.

Yeah, the boss is a great suit, don't get me wrong! Its just kind of like a SDP bench shirt, it works great (maybe the best) for a while, then it dies haha.

That'll be a huge total bro!

Thanks! I know I am capable of it (and much more after that). I really want to eventually get to the top of this sport, I have a long ways to go but things are moving in the right direction.

[MarcusWild]

Metal stuff is cut for guys with small legs. Everyone I know has to order 1-2 sizes bigger to get the legs to fit, then have the hips taken in to fit right.

I have a SDP. I definitely think they changed the material. It's nothing like my last one. I get one good rep out of it each time I wear it, then it's done. I hit 545 really easily on my opener. Then 567 stapled me twice. It moved about 2" the 1st and and didn't even budge the 2nd time. I touched in the exact same spot on all 3. My training was the same way. I'd crush one great lift in the shirt then get stapled by everything else. I'd even try dropping back to the weight I smoked that session, and it'd crush me.

[SELK]

Metal stuff is cut for guys with small legs. Everyone I know has to order 1-2 sizes bigger to get the legs to fit, then have the hips taken in to fit right.

I have a SDP. I definitely think they changed the material. It's nothing like my last one. I get one good rep out of it each time I wear it, then it's done. I hit 545 really easily on my opener. Then 567 stapled me twice. It moved about 2" the 1st and and didn't even budge the 2nd time. I touched in the exact same spot on all 3. My training was the same way. I'd crush one great lift in the shirt then get stapled by everything else. I'd even try dropping back to the weight I smoked that session, and it'd crush me.

At my last meet, Bill Crawford was saying that if you are wearing a SDP you have to take it off between attempts. I saw a few lifters doing this between attempts at my last meet and it really seemed to work. I once competed in a SDP in a meet that it was very hot, the shirt got wet and it was useless.

Ive heard they have changed the material. The one I have (gave it to a training partner now) has got to be like the first run of this shirt because ive had it forever. I loved it until one day it pretty much just stopped working.

[SELK]

and its actually to bad the metal stuff doesn't work unless you have smaller legs, because the Ace suit is actually really good I think. Just as good as the boss I think, maybe even better if it is fitted correctly.

[Lones Green]

The SDP is different material now for sure. Mine seemed to work well for me last meet though!

[SELK]

bench

bench
135 x 6
185 x 6
225 x 6
2 board
300 x 6
x6
x6
x6
315 x 6
335 x 6
x6
x6

paused bench
275 x 5

pushdowns
3 sets

notes
- pec is a little sore so used a 2 board for most of ti.

[SELK]

deads

deload

3 inch block pulls
conv
135 x 5
225 x 5
315 x 5
405 x 5
x 5
455 x 5
495 x 5

sumo off 3 inch
405 x 3
495 x 3
545 x 3
585 x 3

face pulls
3 sets

notes
- just took it easy, 3 weeks heavy 1 week light in the deadlift. I was VERY surprised how easy the sumo pulls were. I suspect that I am at least the same strength on them.. but who knows.

[Brian Hopper]

Good job on the deload.

[Cricket_Fire]

I like your deload workouts - the only ones I can kinda keep up with hahaha. Good stuff man

[SELK]

bench
135 x 5
185 x 5
225 x 5
275 x 1
315 x 1
2 board
365 x 1
386 x 1
405 x 1 easy. i think this might be a PR not sure.
shirt on
3 board
495 x 1
545 x 1
605 x M
605 x 1 ties PR (over 1 year old PR when i was much heavier)

raw
235 x 10
4 board
235 x 20

notes
- first 605 the handoff was a little far back and it took me a few seconds to get everything in line, i just couldn't lockout my right arm. 2nd attempt felt pretty good.
- somehow i tweaked my tricep a little bit somewhere in there, it will be fine but now my left pec and tricep are kind of messed up. May just do light work on tuesdays bench training.

[SELK]

future training plan:

squat
- I feel my raw squat has lost some strength so I am going to add in more raw squatting. This will happen as extra workouts, most of it will be to a lower box. I don't expect to be going all that heavy on these days for the first while, just building some work capacity and size in my legs + working on form.

bench
- bench is along better then it has in a long time so no major changes. I plan on doing a few weeks of shirted 2 boards here and my goal is to get 605 off the 2 board for a 20lbs PR.
- for the first time, ever, i think I am finally getting decent carryover in my shirt (overkill). As much as I am always tempted to try new shirts, I am not planning on it for a while. I think the more I wear the same shirt the better I can use it. Ive worn the overkill a good 20 times now and with the low weights I use I think it will be good for a very long time.

deadlift
- since my back is kind of messed up I am debating doing more sumo work for a few weeks. I am undecided here. I need to bring up my hamstrings quite a bit, the low box squats are going to help with this I think. After this month I am making some more changes to my deadlift training which I am really looking forward too.. Ive been hitting these box deadlifts for 30+ weeks and the results have slowed.. Still very happy for what they have done for my deadlift (+40lbs while dropping weight).

[Brian Hopper]

Take care of that pec and tricep Ryan. Also good luck with the future plans!!!

[Cricket_Fire]

Strong pressing bro

[MarcusWild]

Sumo has always made my conventional dead go up. I think it'll work if you try it.

[SELK]

thanks guys,

yeah Marcus ive found that as well in the past. I think I am going to throw more sumo work in as it also beats me up very little.

squats
135 x 5
225 x 3
315 x 1
add briefs
405 x 1
495 x 1
585 x 1
675 x 1
add knee wraps
765 x 1
815 x 1 PR

chain suspended GM
315 x 3
405 x 3
495 x 3
545 x 3 PR
*old PR was 495 x 1

notes
- squats felt good. knee wraps i tied myself so they were not very tight. depth was decent i think. Briefs are also pretty loose so im surprised I got to 800.
- not sure how i got so much better at the good mornings but i won't complain..