i have actually posted on here before for those of you that can remember me but i cant find my old log and think it had a pretty ****ty title... enough of that anyway, back to what counts... THE NUMBERS!
right, i am actually back, over the time i have been gone i have made some significant gains, pretty ironic i come back now when it all gets boring though, i basically swapped back to modified WS template focused alot on weaknesses, lots of good mornings, lockout work etc, you know how it is and have added about 35-40lbs to my bench and a fair bit of bodyweight, im about 239 at the moment... i will post how low last night went down
135 x 5
225 x 5
315 x 3
405 x 2
440 x 1
470 x 1 pr
485 x 1 pr
135 x 5
225 x 3
315 x 2
405 x 2
440 x 2
465 x 2
3 sets of pulldown abs - 15 reps
i worked up quite heavy in squats, 485 will be my second attempt, 465 will be my deadlift opening lift... got a meet on the 27th march, not long now, just gotta have some down time next two weeks and come in 100 percent, will be boring from here on out but i will still post
name: Jay Smith
Raw lifter/(no knee wraps too )
weight class: 235lb (new IPF rulings)
favourite lift: squat without any question¬!
Compete in: GBPF/ IPF rulings
this is my second year of lifting, first meet is on the 27th march, hoping to start this year with a bang!
there you have it, jump on board
EDIT: that should say first meet of this year!
Last edited by J L S; 03-12-2011 at 10:18 AM.
Strong work and welcome back!!
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
bw: 105.4KG... not far off, this was a proper scale in my boxers haha
135 x 5
135 x 5
175 x 5
225 x 1
265 x 1
290 x 1
300 x 1
pushdowns/side raise/front raise
3 sets of 20 of each
2 sets of 25
that was it, still feel sluggish from friday, obviously hit the CNS hard squatting and pulling that heavy, even 225 felt off today, dont feel upto squatting at all tommorow, think i will go in straight after work on my own and do some CV, and some RDL's, hams, lower back and abs... speed bench thursday very light, 135, some light pulls or maybe same as tommorow friday...then squat/pull upto 315 on the tuesday, bench upto 225 wednesday then save it all for the sunday, meet time
I HATE WAITING...
had no intention what so ever of squatting or pulling heavy today!
20 mins\elliptical HR- between 110 -130
RDL's/Barbell shrug/T bar rows
3 sets of 10 of each
Ham curl/leg extension/facepull
3 sets of 10
2 sets of 15
foam rolled upper/lower back/lats
boring but gotta keep eyes on the prize as they say, going to power nap for a few hours now...
more little stuff
All done with a band for 10-15 reps
band pull aparts
then did some of these! http://www.youtube.com/watch?v=Z7Y6c...layer_embedded
then some foam rolling
gotta stay fresh, debating on wearing knee wraps for this meet and just going in the equipped division for the hell of it, not a big comp and im not particulary worried about any competition or anything... maybe call that magical first 500lb squat???