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  1. #1
    Senior Member SELK's Avatar
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    Road to a Pro total.

    Last weekend I totaled 1901lbs. I went 761/479/661 @ 242lbs. A pro total in the 220lbs class (likely where i would be most competitive for now) is 2100lbs. My goal is to acheive this total.

    Here is video of my last meet:

    Video


    I am 22 years old and currently about 1 month away from finishing school. I train with my girlfriend (who competes as well) as well as 1 other serious lifter.

    My training is a little different then some. I use a pretty low volume approach with heavy weights, don't really do speed work, and train in gear very often. Accessory lifts are almost always stuff that hits a bunch of muscle at once (ie an incline press for accessory on bench days).

    Due to no failed lifts in the last meet my recovery from the meet seems to be much faster. I'll be at the gym tomorrow helping my girlfriend train so if things feel alright I will get some lighter work in.

    I lift in KGs, but will try to convert at least the heavy sets to lbs.
    Last edited by SELK; 04-07-2009 at 12:40 AM.
    960/530/749 @ 242
    903/524/738 @ 220

  2. #2
    STRENGTH FROM ABOVE
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    awesome stuff,super strong,,,,God Bless


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  3. #3
    Senior Member SELK's Avatar
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    Basic template:

    Sat - Heavy bench
    -mostly shirted boards
    Sun - Heavy squat
    -varying gear and band tensions
    Tue - Bench lockout
    -reverse band cg board presses
    Fri - Deadlifts
    -usually straight weight, the only day volume is cranked up a bit.
    960/530/749 @ 242
    903/524/738 @ 220

  4. #4
    Senior Member SELK's Avatar
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    Thanks John, your lifts are an inspiration.
    960/530/749 @ 242
    903/524/738 @ 220

  5. #5
    Senior Member SELK's Avatar
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    bench lockout

    bench
    62.5kg x 10
    102.5kg x 10 (225lbs)
    add reverse greens
    142.5kg x 10 (315lbs)
    162.5kg x 10 (358lbs)
    182.5kg x 3 (401lbs)
    add 3 board
    202.5kg x 2 (446lbs)
    182.5kg x 5 (401lbs)
    add 4 board
    182.5kg x 12 (401lbs)

    Rolling DB presses (on floor)
    20lbs x 10
    40lbs x 10
    x 10
    x 10
    x 10

    notes:
    -first day back in gym after contest. 2 days off felt like enough, I only took 2 attempts anyway. kept it a little lighter then usual today though and only did 2 things.
    -my 4 board is way stronger then 3 board, Im not sure what this means in terms of my shirted bench, but Ill fix it.
    960/530/749 @ 242
    903/524/738 @ 220

  6. #6
    Senior Member SELK's Avatar
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    ME deadlift

    below knee rack pulls (pin #3)
    bands: lights (new setup.. load of tension. I estimate ~200lbs at the top)
    bar x 3
    60kg x 3
    100kg x 3
    120kg x 3
    140kg x 3 (308lbs)
    160kg x 3 (352lbs)
    180kg x 3 (396lbs)
    200kg x 3 (440lbs)
    220kg x 1 (484lbs)
    230kg x 1 (506lbs) so ~ 700lbs at top.

    Power Squats (going to call the sled 60kg for ease of calculation, i imagine it weighs more)
    100kg x 8 (220lbs)
    140kg x 8 (308lbs)
    180kg x 8 (396lbs)

    Standing Ab Pulldowns
    4 sets up to stack + 15kg x 15

    Kettlebell Swings
    1 kettlebell x 20
    2 bells x 20
    x 20

    Notes
    - Happy with the rack pulls. The band tension was more then I have ever used.
    - Took it a little easier on the power squats as they are new to me and we are hitting them hard on sunday.
    - Feeling good considering I competed last weekend, not beat up at all.
    Last edited by SELK; 04-10-2009 at 06:35 PM.
    960/530/749 @ 242
    903/524/738 @ 220

  7. #7
    Senior Member SELK's Avatar
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    ME bench

    warmup:
    - chuck v rows
    - stretching


    Floor Press
    (middle on ring)
    62.5kg x 10
    82.5kg x 10
    102.5kg x 10 (225lbs)
    add reverse greens (deload at top)
    142.5kg x 3 (315lbs)
    162.5kg x 1 (358lbs)
    172.5kg x 1 (380lbs)
    182.5kg x Miss (401lbs)
    142.5kg x 10 (315lbs)
    152.5kg x 8 (334lbs)

    Flat DB Press
    60 x 10
    90 x 8
    x 8
    x 5

    Pulldowns

    2 sets

    Notes
    - Havn't done floor presses forever. Last time I did them I did 225lbs x 5, so there is some big improvement. 380lbs felt very easy, 401lbs was a grinder all the way up and for the life of me I couldn't lock the sob out, was around 3 inches shy of lockout I imagine, strained on it for some time before it got took, close but no good.
    - Havn't done DB presses in >1 year I think. Felt very odd doing them.
    - This workout was a change of pace from the ME stuff I have been doing lately (almost all shirt work).
    - Tomorrow starts a 12 week training cycle. No specific meet in mind, me + training partner just felt we progress a little more with a target date to test maxes etc.
    960/530/749 @ 242
    903/524/738 @ 220

  8. #8
    Senior Member SELK's Avatar
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    Week 1, day 1 of 12 week training program

    ME squat

    Box Squats
    Bands: 2 pairs of blues (~385lbs tension)
    62.5kg x 3
    102.5kg x 3
    122.5kg x 2 (~655 at the top)
    142.5kg x 2 (315lbs + ~385lbs = around 700lbs at the top)
    x2
    x2
    x2
    x2

    Power Squats (machine as 60kg)
    100kg x 8 (220lbs)
    140kg x 8 (308lbs)
    180kg x 8 (396lbs)
    x 8
    200kg x 8 (440lbs)

    Notes:
    - Squats felt good today. Fast considering the tension + weight. This is week 1 of a 3 week band cycle, pretty similar to a westside circa max phase.
    - Power squats done almost like a good morning, really sitting back and putting the empisis on glutes/hamstrings. When I have done them in the past I have done them more for Quad work, but I think I need to bring up my glutes especially.
    - Rest day tomorrow, bench lockout on tuesday.
    960/530/749 @ 242
    903/524/738 @ 220

  9. #9
    Senior Member SELK's Avatar
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    bench lockout

    cg bench
    62.5kg x 10
    82.5kg x 5
    102.5kg x 5
    add reverse blues
    142.5kg x 5
    182.5kg x 5
    192.5kg x 5
    202.5kg x 5
    add 3 board
    222.5kg x 5
    232.5kg x 5 (513lbs)

    declines
    100kg x 3
    127.5kg x 8
    x 8

    rolling db press on floor
    35 x 12
    45 x 12
    50 x 12

    notes
    - bench felt good today. was starting to get really explosive on the heavy 5s on the bench.
    - declines will start to get heavy soon, just starting out a little lighter on them.
    - for the first time in a while my triceps seem to be recovering between workouts. hopefully this continues.
    960/530/749 @ 242
    903/524/738 @ 220

  10. #10
    Token Canadian Cricket_Fire's Avatar
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    Good to see you started a journal bro

    Your goal is a pro total; mine is to catch you total haha

    Shooter tells me you might not be coming to T.O. now?

  11. #11
    Senior Member SELK's Avatar
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    Quote Originally Posted by Cricket_Fire View Post
    Good to see you started a journal bro

    Your goal is a pro total; mine is to catch you total haha

    Shooter tells me you might not be coming to T.O. now?
    Then you are going to need a pro total haha

    I dont think toronto is going to happen. I have no money at all right now. I may not compete for another 6 months or so because of this. Its all good though, a longer 'offseason' is only going to do me good as I really just need to get stronger if i want that 2100lbs total.
    960/530/749 @ 242
    903/524/738 @ 220

  12. #12
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    deads

    warmup
    stretching
    bw reverse hypers

    conventional deads
    60kg x 5
    100kg x 5
    140kg x 1
    180kg x 1
    200kg x 1
    232.5kg x 2 (~512lbs)
    187.5kg x 3 (~413lbs)
    x3
    x3
    x3
    x3
    x3
    x3
    x3

    stiff legs

    100kg x 8
    110kg x 8
    x 8

    bentover rows
    92.5kg x 8
    x8
    x8

    arch back good mornings
    102.5kg x 8
    x8
    x8

    pulldowns
    3 sets

    notes
    -Ive got the flu so everything was brutal today, but made it through.
    960/530/749 @ 242
    903/524/738 @ 220

  13. #13
    Token Canadian Cricket_Fire's Avatar
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    Nice session, especially with a flu!

  14. #14
    Senior Member SELK's Avatar
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    yeah, at least got in some volume so it wasn't a complete write off haha

    bench

    bench

    62.5kg x 8
    82.5kg x 5
    102.5kg x 5
    add 3 board
    142.5kg x 5
    162.5kg x 5 (360lbs)
    add shirt
    add 4 board
    182.5kg x 3 (401lbs)
    202.5kg x 2 (447lbs)
    222.5kg x 2 (491lbs)
    242.5kg x 2 (535lbs)

    Inclines

    62.5kg x 6
    95kg x 8 (210lbs)
    x 8

    notes
    - was rushed and had to get through workout quick. I thought i would be able to do more to 4 boards seeing as ive done that much for a single off of 2 boards before. Guess its a weakness I need to fix.
    - high band tension squats tomorrow
    960/530/749 @ 242
    903/524/738 @ 220

  15. #15
    Senior Member SELK's Avatar
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    squats

    box squats
    bands: 2 blues, 1 green (approx 500lbs tension)
    62.5kg x 2
    102.5kg x 2
    add briefs
    112.5kg x 2
    122.5kg x 2 (~770lbs at top)
    x2
    x2
    x2
    x2

    Power Squats (sled as 60kg, weighs much more i suspect)
    100kg x 5
    140kg x 5
    200kg x 8
    220kg x 8
    240kg x 8 (~529lbs)

    notes
    - squats felt solid. next week tension goes up. next week is the final week of the heavy band phase. I really like working with heavy tension.
    - power squats we do as almost a good morning, they really hit the back/hams/glutes hard. Will be keeping them in the next 10 or so weeks most likely. I have no doubt the weights are going to improve on them.
    - rest day tomorrow.
    960/530/749 @ 242
    903/524/738 @ 220

  16. #16
    Token Canadian Cricket_Fire's Avatar
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    Straight nasty band squats bro!

    And no, 100lbs isn't close to enough carryover for you - I'm getting damn near 200lbs out of mine and my bench sucks way more then yours haha

  17. #17
    Senior Member SELK's Avatar
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    Next week we are going 2blues, 1green, 1purple. Its a little more tension then 3 blues, can't wait. Hoping to hit ~900lbs at the top.

    Yeah carryover with a bench shirt has always been a struggle for me, my raw bench is 380-400 (most ive tried is 380 but ive done 400 x 2 off a 1 board). And ive hit 500 ONCE in my shirt.

    I think some of the problem is that my shirt is to loose and worn out. I can easily get it on by myself, ive touched 400 in it at a meet before in the shirt about a year ago. Ill have a new shirt 1 size smaller in a few weeks here so hopefully things will change. I cant complain to much though, i have put about 100lbs on it in the past 5 months.
    960/530/749 @ 242
    903/524/738 @ 220

  18. #18
    Senior Member SELK's Avatar
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    bench lockout

    bench
    62.5kg x 8
    82.5kg x 5
    102.5kg x 3
    122.5kg x 3
    142.5kg x 3 (315lbs)
    add reverse blues
    182.5kg x 3
    212.5kg x 3 (468lbs)
    222.5kg x 3 (496lbs) (spotter touched 3rd rep)
    222.5kg x 3 (496lbs) good
    add 3 board
    242.5kg x 2 (535lbs) pr, but wanted 3 reps.

    bb declines
    62.5kg x 8
    132.5kg x 8 (291lbs)
    x 8

    Floor rolling DB presses

    45 x 12
    x 12

    notes
    - wanted 3 reps with the 242.5kg set, but the second rep was max effort. never done it for a double though.
    - declines where easy, dropping to 5s next week.
    - rest day tomorrow
    960/530/749 @ 242
    903/524/738 @ 220

  19. #19
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    deads

    conventional deadlift

    70kg x 3
    110kg x 3
    140kg x 1
    180kg x 1
    210kg x 1
    245kg x 2 (540lbs)
    205kg x 3 (450lbs)
    x3
    x3
    x3
    x3
    x3
    x3
    x3

    stiff leg deads
    110kg x 8
    120kg x 8
    140kg x 8

    reverse grip pulldowns
    3 sets

    bentover rows
    3 sets

    good mornings
    107.5kg x 8
    112.5kg x 8
    122.5kg x 8 (270lbs)

    notes
    -deads felt solid
    -starting to feel groove on good mornings
    -tomorrow rest, me bench on saturday
    960/530/749 @ 242
    903/524/738 @ 220

  20. #20
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    keep plugging away and u will be there soon.

  21. #21
    Token Canadian Cricket_Fire's Avatar
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    Nice work bro

  22. #22
    Senior Member SELK's Avatar
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    thanks guys!

    trying some basic stuff for my deadlift here. Really want to pull over 700 in my next meet. 661 was not an easy pull last meet so I have some serious strength to gain.

    my meet pulls go like this
    1st meet - 540lbs @242
    2nd meet - 623lbs @198
    *Decided to stop training the deadlift directly here
    3rd meet - 580lbs @242
    4th meet - 601lbs (3 weeks after 3rd) @242
    *started training deadlift directly again
    5th meet - 661lbs @242

    so.. i need to train the deadlift directly and heavy. Pretty sad when i gained almost 50lbs and my dead went down 45lbs at one point! LOL
    Last edited by SELK; 04-23-2009 at 11:45 PM.
    960/530/749 @ 242
    903/524/738 @ 220

  23. #23
    Senior Member SELK's Avatar
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    me bench

    bench
    62.5kg x 8
    82.5kg x 3
    102.5kg x 3
    122.5kg x 3
    add 3 board
    142.5kg x 3
    172.5kg x 3 (380lbs)
    add shirt (still to 3 board)
    182.5kg x 2
    202.5kg x 2
    212.5kg x 2
    222.5kg x 2
    232.5kg x 2 (513lbs)

    Inclines
    62.5kg x 5
    100kg x 8 (220lbs)
    x 8

    notes
    - ive lost some weight and my shirt is way big. same shirt one size smaller should be here soon.
    - heavy high tension squats tomorrow which im looking forward too.
    960/530/749 @ 242
    903/524/738 @ 220

  24. #24
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    me squat

    box squats
    bands: blue, blue, green, purple (~570lbs tenson)
    warmups with each band x 5
    62.5kg x 1
    add briefs
    102.5kg x 2
    112.5kg x 2 (~820lbs at top)
    x2
    x2
    132.5kg x 1 (~862lbs at top) - easy
    147.5kg x 1(~894lbs at top) - pretty slow
    152.5kg x 1(~906lbs at top) - grinder

    power squat machine (machine as 60kg)
    200kg x 8
    220kg x 8
    260kg x 8 (572lbs)

    notes
    -last week of the heavy tension squats. Hit my goal weight on the last set.
    -squats where decent today. I was more worried about our ****ty monolift breaking then missing the squats haha.
    -power squats are up some too, the last set was brutal. These have been moving up steadily. I think 280kg x 8 will happen next week.
    - rest day tomorrow then we are onto a higher volume 3 week phase for the squat as well as a very high intensity and overload 2 week phase for the bench. Should be good. No contest for another 5 months at least so we are just trying some new things.
    960/530/749 @ 242
    903/524/738 @ 220

  25. #25
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    bench lockout

    cg bench
    62.5kg x 10
    82.5kg x 3
    102.5kg x 3
    122.5kg x 1
    147.5kg x 1
    add reverse blues (worn out blues, not same as last week)
    182.5kg x 3
    222.5kg x 2
    add 3 board and loose shirt
    242.5kg x 3
    262.5kg x 3
    282.5kg x 3
    add reverse greens
    302.5kg x 3
    322.5kg x 2 (711) missed 3rd 2 inches shy

    declines
    62.5kg x 5
    102.5kg x 5
    142.5kg x 5 (315)
    x 5

    rolling DB presses on floor
    45lbs x 10
    55 x 10

    notes
    - first week of the overload phase in the bench. Next week will be the last week of it. The point of it is to feel heavy weights in my hands. I realize this breaks the '10% overload' rule, but in the past I did it with some pretty good results. Got to keep it to about 2 weeks though or it just becomes to much.
    - feeling strong even with less body weight. My shirt is loose as hell though, new one on the way a size smaller.
    - deads on thursday
    960/530/749 @ 242
    903/524/738 @ 220

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