Monthly Archives: May 2014

420×3 Squat, 245×3 Bench

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Training – Wednesday 28, May 2014

#Deadlift w/belt
375 x 3 @7
395 x 3 @8
415 x 3 @9
395 x 3 @9
This felt pretty shitty. Back didn’t look super great. Didn’t sleep Monday night. Might have something to do with today’s performance.

#Competition Raw Bench
220 x 3 @7
235 x 3 @8
245 x 3 @9
235 x 3 @9
Left elbow bugging a bit. Might have had some arm bend in those deadlifts… Praying this doesn’t develop further. This ties my PR triple.

#2ct Pause Squat
235 x 4 @6
245 x 4 @7
255 x 4 @8
255 x 4 @9
First time doing these this cycle. Worked off my 3ct Pause Squat weights for this initial run. These didn’t seem to aggravate the elbow thankfully. Felt a twinge in left hamstring on workup set. The fuck is up with this shit

Training – Monday 26, May 2014

#Squat w/belt
380 x 3 @7
400 x 3 @8
420 x 3 @9
400 x 3 @10
Looking pretty good here. Need to wear a lighter shirt when squatting. Hard to see depth w/ black shirt on black shorts.

#Bench (touch and go)
205 x 6 @7
215 x 6 @8
225 x 6 @10
215 x 5 @9.5 Merrrrrr

#Close Grip Bench
175 x 5 @7
185 x 5 @8
195 x 5 @8.5
185 x 5 @8.5

Starting to crunch some numbers and see where I can be in a couple of weeks. Getting excited but just need to put my head down and ride the wave.

Week of May 18th

Work for week of May 18th with commentary

Training – Friday 23, May 2014

#Reverse Band Squat w/Belt
390 x 4 @7
415 x 4 @9
375 x 4 @8
375 x 4 @9
New setup for this movement. Was aiming for 435 but 415 did it. May be due to the setup or that I’m just roasted at the end of this week.
Figured out a new camera angle and saw a lot of knee cave. Working on cleaning that up

#2ct Pause Bench
185 x 4 @7
195 x 4 @8
205 x 4 @8.5
185 x 4 @8
185 x 4 @9
Didn’t push this today due to Wednesday’s twinge. Just happy to get the volume in. Rushing these a bit as I had to pick up my wife. Really no pain here though, I think I’m in the clear.

#2″ Deficit Deadlift
225 x 6 @7
245 x 6 @8
265 x 6 @9
240 x 6 @8.5
RUFFF

Welp that’s the end of my volume phase. Next week begins INTENSITY. Much excite

Training + GPP – Thursday 22, May 2014

#Press
125 x 6 @7
135 x 6 @8
145 x 6 @10 Oops
125 x 6 @9

Lever Rows: Max Reps for 10mins
10 min jog

Training – Wednesday 21, May 2014

#Deadlift w/belt
345 x 5 @7
365 x 5 @8
385 x 5 @9
350 x 5 @8
350 x 5 @8.5
Deadlift 5×5… woof

#Competition Raw Bench
205 x 5 @7
215 x 5 @8
225 x 5 @9.5
205 x 5 @8
205 x 5 @8.5
Felt a twinge in my left pec on last warmup. Keeping an eye on it. Topset probably would have been a definite 9 if I was more aggressive with it. The twinge made me wary.

#303 Tempo Squat
175 x 7 @7
185 x 7 @8
195 x 7 @9
175 x 7 @8
175 x 7 @9

Training – Monday 19, May 2014

#Squat w/belt
350 x 5 @7
370 x 5 @8
390 x 5 @9
355 x 5 @8
355 x 5 @9
Hurray for 5×5

#Bench (touch and go)
215 x 3 @7
230 x 3 @8
240 x 3 @9
220 x 3 @7.5
220 x 3 @8
220 x 3 @8.5
I believe that topset is a PR. This is a good omen as I move into my Intensity block.

#Slingshot Bench
215 x 3 @6
230 x 3 @7
240 x 3 @7
250 x 3 @8
260 x 3 @10
240 x 3 @9
Overshot here a little. Probably didn’t rest enough. Was rushing a bit as this workout went a little late.

This is the start of another high stress week, last high stress of the volume block. Next week begins intensity

Training – Friday 16, May 2014

#3ct Pause Squat
235 x 5 @7
245 x 5 @8
255 x 5 @9
245 x 5 @9

#Pin Press (chest level)
185 x 5 @7
195 x 5 @7
205 x 5 @8.5
195 x 5 @9

#2″ Deficit SLDL
225 x 4 @7
245 x 4 @8
265 x 4 @8.5
245 x 4 @8.5

This was a real good session. These are all PRs, the SLDL only so because it’s a new movement

Training + GPP – Thursday 15, May 2014

#Push Press
115 x 5 @7
125 x 5 @7
135 x 5 @8
145 x 5 @10
135 x 5 @10

GPP
7 min jog
30 chin-ups