|
Post by Baph on Feb 25, 2017 21:21:56 GMT -5
Fuck you, Gravity. My turn.
Tremendous relief. Came in rested, hit what I needed, back on track. Maybe off the progression a milometer due to missing the volume this week, but the set back I'd feared did not occur.
Squat: 585 x 1 615 x 1 635 x 1 - thought about going for a dub, opted for the safe route
Bench: 275 x 2 315 x 2 340 x 1 - legit pause rep, no pec pain, very happy
Dead: 515 x 2 565 x 1 605 x 1 635 x 2 - could have gone for the triple, but a lot of tonnage today, stayed conservative
That's a 1,600 total on a training day a week out, qualifies me for nationals and I have ceiling room on all three lifts.
|
|
|
Post by Baph on Feb 28, 2017 0:15:12 GMT -5
Final training day before the state championship is tomorrow. Will squat up to some medium-stress x 5's for a couple of rounds, and then bench up to a medium stress double before backing off to rep out 225 x infinity. will take the rest of the week off.
|
|
|
Post by Baph on Mar 5, 2017 0:56:52 GMT -5
State Championship today. Loooooong, brutal day, and really could not have gone better. Took a team of six, self included, and everyone was phenomenal. The atmosphere was great and the positive energy got rolling and just carried throughout the day. Really overwhelming, emotionally.
Body Weight: 248
Squat: 610 630 650
Bench: 325 345 365
Dead: 600 625 650 - PR
Total: 1,665 - PR
Qualifies me for USPA World's. Sets a dead lift and total PR, comes within 5 lbs of a squat PR, and gets a decent bench without aggregating the pectoral. Near perfection. Huge relief and deeply satisfying. Fought hard not to cry after the final dead. Great training cycle. Ended up with squat and dead 400 lbs over body weight, which is pretty elite for a raw lifter. Going to take some time off, lose some weight, get back in to Olympic lifting a bit, and have fun for a while. We'll make another run at this maybe mid/late summer, and with a good, healthy bench progression I think a 1,700 total is absolutely attainable. The "pro" version of powerlifting is an elite total. This is the equivalent of a body builder or strongman getting their pro card. 1,751 is what I need to achieve that mark. Would mean finding 85 lbs between three lifts, and with bench alone providing half of that gap, I think I've got a reasonable shot by year's end.
|
|
|
Post by sooner2 on Mar 6, 2017 10:36:59 GMT -5
Sounds like a great weekend of work! Great job!
|
|
|
Post by Baph on Mar 8, 2017 23:02:17 GMT -5
Feels awesome to have a few days off and just let my body breathe, so to speak, and kind of reflect on where I'm at.
Here's the plan for the rest of the year:
Next 90 days get lean, get fast, olympic lifting, mobility, athleticism, spring and summer, stay strong but don't beat yourself to death. Compete (possibly) in the State weightlifting championship July 8th.
As soon as that's over, another powerlifting ramp-up culminating in the USPL World Championships in November in Vegas, where I'll go for absolute fucking broke. Would LOVE to take a stab at a 700 dead lift, and certainly plan to squat and dead way up in the mid/high 600s, and bench in the low/mid 400s.
Without having put a ton of thought into it, I'm gonna go ahead and write some numbers down:
Squat 672 Bench 419 Dead 700
That's enough to make a serious run at a podium at 242 lbs, and provided I can remain uninjured I think this is at the high end of what's possible.
|
|
|
Post by Baph on Mar 14, 2017 22:07:01 GMT -5
Reset this week. Feels amazeballs to hit some light shit.
Bench yesterday, 3x5 @ 280 then 1x15 @ 225 Squat tonight, 2x4 @ 495 then 1x1 @ 525 then Front Squat 225 x 8 Clean and Jerk up to 70 kgs Rest tomorrow, Snatch and Press on Thursday Squat, Bench, and Dead on Sat
|
|
|
Post by Baph on Mar 16, 2017 23:24:28 GMT -5
Off this weekend but was able to press before I left.
220 x 1, 3, 3, 4
|
|
|
Post by Baph on Mar 18, 2017 16:15:00 GMT -5
Back at it tomorrow night . . . enjoying this deload/reset . . . not enjoying the volume.
Squat up to 500 in progressive triples . . . something in the neighborhood of 455 x 3, 480 x 3, 500 x 3. Want smoothness and manageable stress, no grinding.
Bench up to a heavy single or double, then back way off for a burnout. Maybe 345 or so, then back to 225 for something north of 15 reps.
Dead want to match the squat load or very close, but just one set of 5 and then back off for another light 5. Something like 495 x 5, then 315 x 5.
|
|
|
Post by Baph on Mar 20, 2017 21:41:23 GMT -5
Hit everything I wanted.
On to bench for reps/set tomorrow at 295 for a 3x3 paired with bent rows at 135 for a 3x12, then some clean and jerks around 70 kgs or so, followed by squats around 505 for at least a 2x5, possibly a 3x5, with a back-way-off burnout front squat set something like 245 x 8.
|
|
|
Post by Baph on Mar 21, 2017 21:49:27 GMT -5
CnJ'd up to 100kgs and it was smooth, so happy with that. Will get more aggressive on Sat.
Squat 3x5 @ 505 and then front squat 135 x 8, 225 x 4, 315 x 2.
Will press and chin on Thurs . . . maybe light snatch if legs feel recovered, which I kind of doubt.
|
|
|
Post by Baph on Mar 23, 2017 21:01:55 GMT -5
Press 225 x 3, 3, 2 Press 185 x 5, 2 Press 145 x 5 Press 135 x 10
Pull-up x 8, 6, 4
|
|
|
Post by Baph on Mar 25, 2017 21:59:23 GMT -5
Back at it again with the white Vans.
Worst squat day in ages. Just beat up. Felt fucking HEAVY. I don't know man. Wanted 545 x 3, got 455 x3 and shut it down.
Bench was much better. 350x2 and 225x18 both fairly smooth.
Dead was killer. Strong 515x5 could have done another rep or two. Happy with that.
Also tested my vertical jump at 27". Yeesh. WTF happened there? Tested last year at 30". Need to work on this.
|
|
|
Post by Baph on Mar 27, 2017 21:10:46 GMT -5
Bench today. Happy.
305 3x5
Bent Row 135 3x15
|
|
|
Post by Baph on Mar 28, 2017 22:43:03 GMT -5
Brutal squat session. Just tired, bad energy, bad intensity, and fought like hell to finish. Gotta be honest -- ever since the last meet I've struggled with "getting up" for training sessions.
But, I got it fucking done. Squat 515 for a 3x5.
Clean and Jerked 105 kgs prior and felt dece about it.
Will rest tomorrow and press and chin on Thursday.
|
|
|
Post by Baph on Mar 31, 2017 10:27:22 GMT -5
Press is stalling out I fear.
Two weeks ago 220# x 4 Last week 225# x 3 This week 230 x 2
I'm not a statistician, but I think I see a trajectory here. Time to re-set and get some volume work in.
Snatch to medium, Squat to heavy triple, Bench to heavy double (maybe triple, will play by ear), and Dead lift to heavy FIVE (525#) tomorrow. Fuuuuuuuck me, rite?
|
|
|
Post by Baph on Apr 1, 2017 18:33:41 GMT -5
Pretty solid Saturday:
Skipped the snatch. Gym was crazy. Just didn't want to mess with it. Squat up to 525 x 3 and felt really good. Happy with this. No grinding. Bench up to 355 x 2 with a weird first rep but a solid second, so happy with this. Dead Lift up to 525 x 5 and it was a smoke show. Could have done 2-3 more reps. Great deads today.
|
|
|
Post by Baph on Apr 2, 2017 15:53:41 GMT -5
Looking forward to next week:
Monday will bench. Goal will be 310 for a 3x5. Bent row 135 for 3 monster rounds after, like sets of 18-20. Tuesday will CnJ and Squat. Would love to CnJ 110 kgs and squat will be at 525 for a 3x5, with a couple burnout sets of light front squat after, ending around 315. Weds will do recovery stuff, jump rope, bike, row. Thursday will press and chin. Press is difficult to predict. Load progression is up to 235 but rep volume has failed to keep pace, so may reset altogether. Playing this by ear. Hoping to get 10 strict chins followed by two more smaller sets. Friday totally off. Saturday will snatch, squat, bench, dead, all super short, low volume, high intensity. Snatch around 60 kgs for technique. Squat is 530 for a triple. Bench is 360 for a double. Dead will be 535 for five.
Interesting side note -- to my knowledge, this is the first time in my life, certainly in my adult life, that I've dead lifted more than I squat.
|
|
|
Post by Baph on Apr 3, 2017 21:23:29 GMT -5
Solid Monday. Hit my 310 bench for a full 3x5. Super happy to be back at dece weight and full sets. Bent row got 3x20 at 135.
|
|
|
Post by Baph on Apr 6, 2017 20:16:31 GMT -5
Kind of shitty press day. Stopped at 200 for a 3x3 then dropped to 170 for 8 and 135 for 8. Meh.
|
|
|
Post by Baph on Apr 8, 2017 14:43:42 GMT -5
Brutal day. Tuesday was monsterous and I had trouble recovering all week. Was still sore up until today. Shit was HEAVY. Supposed to squat 535 x 3, only managed 510 x 3. Was supposed to bench 360 x 2, only managed 340 x 1 and re-strained that same right pec minor. Fuck. Dead lift 535 x 5 as planned but it was a dog fight whereas last week was pretty smooth.
|
|
|
Post by MMAJim on Apr 10, 2017 14:09:36 GMT -5
Squat 4 x 10 = The bar
No shame, haven't squatted since probably 1999. Could do 450 x 2 back then. Almost 100% sure that I won't get back to there. However, I am going to press the iron around a bit as part of my overall fitness upgrades. Still with a focus on jogging around. I will say I have more definition than I did in 99 because I'm carrying a little less fact and have been pressing the pavement.
'99 Bench 360 Squat 450 H Clean 310
'17 Modest Goals Bench 275 Squat 315 Clean the bathrooms regularly
|
|
|
Post by Baph on Apr 10, 2017 21:12:03 GMT -5
1999 sounds like a good year. I bet you'll be surprised with how much strength you can regain. Would encourage you to dead lift as well.
I skipped bench today due to that tweaked pec minor, did bent row at 155 lbs 3x15 and some mobility work. Huge day tomorrow.
Clean and Jerk up to 115 or 120 kgs, then squat 530 for a 3x5.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Apr 11, 2017 22:24:24 GMT -5
I'm trying to just get back into shape, get some muscular/cardiovascular endurance back. Did a 10 minute warm-up,and some PT work for my neck/shoulder. Then I super-setted back and chest, just 3 exercises, 3 sets of 15 each. HR was up to 155 or so which is right at my 85% HR. Cooled down with some stretching. Tomorrow I'm gonna just do core followed by legs on Thursday.
Plan is to do 3 or 4 weeks of this circuit type training for endurance and then slowly go up in weight, down in reps, and then hit a dumbbell circuit for cardio after my work-outs.
It is more of a bodybuilder type work-out because I can't do a lot of the power lifts so my goal is to look like I can bench 350, not actually bench 350, lol.
|
|
|
Post by Baph on Apr 11, 2017 23:35:25 GMT -5
Dragging ass today. Maybe allergies? Ears popping. Dizzy. Fucked up weird day. Managed to hit what I wanted in spite of it.
Clean and Jerk up to a decent 120 kgs.
Squat 3x5 @ 530.
Skipped the front squats this time. Just too much.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Apr 12, 2017 7:26:49 GMT -5
Shit is tough when you have a cold or even allergies. I got winded walking up stairs because of this head congestion shit.
|
|
|
Post by Baph on Apr 12, 2017 15:18:54 GMT -5
Man, I felt like such a bitch. Night-and-day better today.
|
|
|
Post by Baph on Apr 13, 2017 22:59:36 GMT -5
Allergies fading away. Reintroduced the snatch tonight. Worked up to 55 kgs for some decent reps.
Press 200 for a 2x3 Front squat 135 x 10, 225 x 8, 315 x 5
|
|
|
Post by Baph on Apr 15, 2017 18:05:51 GMT -5
Decent day. Kept bench very light and squat moderate, went hard on deads.
Bench 135 x 10, 8, 6, 4 Squat 405 x 3, 315 x 3, 225 x 5, 135 x 5 Dead 540 x 5 - felt a lot better than last week.
Also worked in those strict chins I missed during the week. x 10, 6, 4
|
|
|
Post by Baph on Apr 16, 2017 21:26:24 GMT -5
So let's look ahead here:
Monday - bench light for high volume, bent row same Tuesday - clean and jerk gonna push it a little. Maybe 125 kgs or more. Squat is 535 for a 3x5. Weds - off Thursday - snatch up to 60 kgs, front squat pyramid 10, 8, 6, 4 at 135, 225, 315, 365, press 205 for a 3x3, chins Friday - off Sat - squat 405 or so for a couple nice sets, bench rehab, dead 545 x 5
|
|
|
Post by Baph on Apr 19, 2017 1:15:26 GMT -5
Monday was fine. Light bench. Bent row 155 for a 3x18.
Tuesday was a fucking dogfight. Clean and Jerk up to 125 kgs. Meh. Needs to tighten up. Squat 535 for a 4x4. Just felt too wonky to push for 5s. Hard fought reps, tonight. Yeesh.
|
|