Monthly Archives: June 2014

425×3 Squat, 435×3 Deadlift

Week of June 22nd

Training – Monday 23, Jun 2014

#Squat w/belt
380 x 3 @7
400 x 3 @7.5
425 x 3 @8.75
405 x 3 @9
Only planned on 420 so 425 was good. Probably could have done 430 or 435 @9 but didn’t want to get too greedy.

#Bench
235 x 2 @7
245 x 2 @9
235 x 2 @8
235 x 2 @9
205 x 5 @7.5
205 x 5 @8
205 x 5 @8.5
There’s some kind of tight muscle pulling on the side of my pec making this elbows un-tucked version kind of painful. But at least my elbow isn’t killing me.
Instead of Slingshot dropped the weight and upped the reps to practice this new form.

Training – Thursday 19, Jun 2014

#Reverse Band Squat w/Belt
400 x 3 @7
420 x 3 @9
400 x 3 @9
Hamstrings must have been tired from yesterday’s deadlifts. Weight felt really heavy on my back.

#2ct Pause Bench
205 x 3 @7
215 x 3 @8
225 x 3 @9
215 x 3 @8.5
I believe tucking my elbows has been giving me tennis elbow. I don’t feel elbow pain at the bottom with a closer grip and some elbow flair. Will keep experimenting.

#Deficit Deadlift
275 x 4 @6
285 x 4 @7
295 x 4 @8
295 x 4 @9

Training – Saturday 14, Jun 2014

#Squat +45c
325 x 2 @7
335 x 2 @7.5
345 x 2 @9
330 x 2 @8.5
315 x 2 @9

#3ct Pause Bench
185 x 2 @7
195 x 2 @7
205 x 2 @7.5
215 x 2 @8
225 x 2 @8.5
235 x 2 @9.5
225 x 2 @9
215 x 2 @8.5

#Deficit SLDL
230 x 6 @6
240 x 6 @7
250 x 6 @8
250 x 6 @9
250 x 6 @10

Training – Thursday 12, Jun 2014

#Deadlift w/belt
385 x 3 @7
405 x 3 @8
425 x 3 @9
405 x 3 @8.5
385 x 3 @9
Got a little lazy during the setup for some of these. Gotta make sure I don’t rush the pull

#Competition Raw Bench
230 x 3 @8
240 x 3 @9
230 x 3 @8
220 x 3 @9
Wow, this blows. Wanted 450×3

#2ct Pause Squat
220 x 6 @8
220 x 6 @9
220 x 6 @10

Training – Friday 06, Jun 2014

#Reverse Band Squat w/Belt
395 x 3 @8
415 x 3 @8
435 x 3 @8.5
415 x 3 @9.5

#2ct Pause Bench
200 x 3 @7
210 x 3 @8
220 x 3 @9
210 x 3 @8.5

#2″ Deficit Deadlift
240 x 5 @6
250 x 5 @7, oops accidentally 10 less than supposed to be
280 x 5 @7.5
280 x 5 @9

Training – Wednesday 04, Jun 2014

#Deadlift w/belt
395 x 2 @7
415 x 2 @8
435 x 2 @9.5
415 x 2 @9

#Competition Raw Bench
240 x 2 @7.5
255 x 2 @9.5
245 x 2 @9
Misgrooved a tad on topset. 260 wasn’t there today. Still, a PR

#Front Squat
215 x 5 @6
225 x 5 @8
225 x 5 @9

Little fatigued today, things weren’t super ON.

Training – Monday 02, Jun 2014

#Squat w/belt
395 x 2 @7
415 x 2 @8
435 x 2 @9
415 @10 tried the other belt here, dumb

#Bench (touch and go)
210 x 5 @7
220 x 5 @8
230 x 5 @9
220 x 5 @9.5

#Slingshot Bench
220 x 5 @7
230 x 5 @8
240 x 5 @9
230 x 5 @9