Simple Routine Log

[Torrtrefireto]

Been lifting for about 8 years now. Specifically powerlifting for 4 but I always get side tracked to something else and cut out a lot of progress. Major training ADD.
Best lifts (all raw) are:
Sq- 500
Bench- 385 (358 competition)
Dead-500
All done at around 220

I'm 200 right now and much weaker than that.
Plan is to do basically what I did to start my powerlifting career, it has brought me good success in the past:
Sunday- Squat and squat assistance
Wednesday- Dead and back work
Thursday- Occasional squats just to loosen up and practice form
Friday- Bench and front work

Assistance work will have a lot of vain bodybuilding stuff worked into it. I like that.

Lots of time to recover, so the goal whenever I go in is just to crush myself with the lift as bad as time will allow

I'm writing my senior paper on nutrition so I might occasionally talk about it

[Torrtrefireto]

Sunday 2/27
Squat
45-15/10
135- 5/5
225-4
315-5
365 5/5/5/5 (belt)
This was much harder than 405 for 4 sets of 5 would've been a few months ago. Amazing what losing weight can do for you. I thought they looked pretty good though. Strength is there, stability is the issue
Squat style legpress
5 plates per side 10 reps dropped down to 3 plates per side for 15 reps
Abductors
110lbs for 25
Adductors
110lbs for 25
Standing calves
100lbs 25 reps single leg each leg
Hamstrings on ball
40 reps
Planks for core work

Diet
1- 2 table spoons heavy cream, 2 table spoons coconut milk, 1 cup milk, 2 scoops whey, banana
2- 6oz beef, 3oz rice, 1 cup milk
3-2oz macadamia nuts
4- 6oz beef, 3oz rice, 1 cup milk
5- 1 cup milk 1 table spoon coconut oil, 2 scoops whey, 1 cup blueberries

[dtaps24]

Very nice first day T. Good luck, lots of badybuilding FTW.

[sirwazzles]

Bench- 385 (458 competition)

What?

Subbed.

[Torrtrefireto]

Very nice first day T. Good luck, lots of badybuilding FTW.
Looking to actually look like I lift for the first time in my life. It would be nice

What?

Subbed.
Damn i wish that typo was real life.

Very sore today, pretty tight too. Karate class will be hard today. I can already feel the conditioning of olympic lifts flying away. I don't care too much as long as I get strongish again.

[sirwazzles]

Looking to actually look like I lift for the first time in my life. It would be nice

Damn i wish that typo was real life.

Get huge. People will think you lift then.

Lol. sadpanda.jpg

[el67ko]

Get huge. People will think you lift then.

Lol. sadpanda.jpg

Don't listen to this weakling he has to hitch 600 lb deadlifts. Lol jk!


Welcome back. Get strong and compete as a 198er now.

[BodyBldgPwrLftr]

Damn, we're almost the same size now?! For what it's worth, I think bodybuilding is a worthy addition to your training. Coming from me, that's probably not a shocker.

[sirwazzles]

Don't listen to this weakling he has to hitch 600 lb deadlifts. Lol jk!

Welcome back. Get strong and compete as a 198er now.

:mad:

......... I can't think of a comeback.........



:mad::mad:

[el67ko]

:mad:

......... I can't think of a comeback.........



:mad::mad:

Id say the fact that your deadlift is 100lbs ahead of mine would be a good start. Zing! Self burn!

[sirwazzles]

Id say the fact that your deadlift is 100lbs ahead of mine would be a good start. Zing! Self burn!

Legos repped me and said this:

"say you squat more than call him a phaggot, lol"

I lol'ed.

[el67ko]

Legos repped me and said this:

"say you squat more than call him a phaggot, lol"

I lol'ed.

Hahaha! Well that is just solid advice right there...

[Torrtrefireto]

Get huge. People will think you lift then.

Lol. sadpanda.jpg
Haha I'm working on it man

Don't listen to this weakling he has to hitch 600 lb deadlifts. Lol jk!


Welcome back. Get strong and compete as a 198er now.
I hate being this light. Def. a 220 again soon. I just want to be a little less fat than I was the last time I was 220

Damn, we're almost the same size now?! For what it's worth, I think bodybuilding is a worthy addition to your training. Coming from me, that's probably not a shocker.
You still look a lot better than me brah. I can see some abs in the morming though. I hope to still be able to say that in may

:mad:

......... I can't think of a comeback.........



:mad::mad:


Id say the fact that your deadlift is 100lbs ahead of mine would be a good start. Zing! Self burn!


Legos repped me and said this:

"say you squat more than call him a phaggot, lol"

I lol'ed.


Hahaha! Well that is just solid advice right there...
Glad to see you guys are having a good convo in here haha.

Wednesday 3/2
Deadlift
Bar-20 or sure
135-5
135-5
225-3
315-3
365-3 (belt here on)
385-3
405-3
455-1
405 was really easy compared to a week ago. So was 455, I tried for a second but couldn't get it. Never done 455 for more thna a single anyways even at 220 so not too upset. By bodyweight ratio its almost the same as my 500 at 218 (current PR)
Pullups
4 sets of 5
Dumbell Shrugs
50's-5
80's-5
100's-5
130's-5
150's-3
Upto the 130's were good technique. After that not so much
Then some abs and went home

[el67ko]

Good workout Torrt. It's not going to take you long at all to get back into the swing of things.

[sirwazzles]

Good workout Torrt. It's not going to take you long at all to get back into the swing of things.

This. Muscle memory and all that. I'd imagine it'll help slingshot you past where you were before even.

[Torrtrefireto]

Good workout Torrt. It's not going to take you long at all to get back into the swing of things.
Thanks man. I think my squat and dead'll be just fine. Bench will take a while though. I've lost a ton of strength

This. Muscle memory and all that. I'd imagine it'll help slingshot you past where you were before even.
Def. for deadlift. I pulled probably the easiest 455 of my life on Thursday after not doing it for months and losing 15lbs

Friday 3/4
Bench
45-warmup
135- 5/5
225-5
265- 5/5
275- 5/4
The first 275 set of 5 was so easy I thought 7 or 8 was definately possible. The second round the bar settled into a weird spot on my palm and I couldn't figure out how to fix it. So I only got 4
Hammer Strength Overhead Press
1pps-10
1 and 25ps 10
2pps-10
Cable Pushdowns
120lbs- 10/10/10
Cable curls
same as pds
Rear delts
side delts

Yeah, the upper body has taken the biggest hit. Weight loss, not doing it and injury=bad benching. I'll be doing good again in a few months
Diet
3 cups of milk
2 scoops whey
2 table spoons almond
5oz potatoes
8oz rice
5oz chicken
7oz steak
2 shrimp
veggies
lots of macadamia nuts
some chocolate chips

Jesus I have to start eating right again

[dtaps24]

Lookin strong already. If that's eating bad you would probably die instantly if you ate like me for a day.

[Torrtrefireto]

Lookin strong already. If that's eating bad you would probably die instantly if you ate like me for a day.

Haha. Diffrnt strokes for diffrnt folks

Sunday 3/6
Squats
Bar 15/15
135 5/5
225 4
315-1
365- 4/4 (belt here on)
385- 4/4
405-4
405 was the easiest of all the work sets. Funny how that happens. One of the 385's was really bad becuase the bar was slipping down my back so I had to lean over really far to make it not slip any more
"Florida" Legpress
3pps-10
5pps-10
3pps-10
leg extention
100-20
leg curl
90-20
Calf raise
200-10, 225-20, 200-20 no rest
Stab ball leg curls
40
Plank- 30 seconds

Diet
3 eggs 3 strip bacon big potatoe and banana/coconut/ice cream milk shake
4oz lamb 1 cup rice chinese broccoli
1 cup milk coconut blueberry banana
1 cup milk and a lot of duck and macadamia nuts
206 today, up from 201 at my lightest. Funny thing is that my abs look better now, as in... I can totally see them in the morning dehydrated flexing as hard as I can. Progress.

[ChecksandGiggles]

In, looking forward to seeing you get strong.

[dtaps24]

Haha. Diffrnt strokes for diffrnt folks

Sunday 3/6
Squats
Bar 15/15
135 5/5
225 4
315-1
365- 4/4 (belt here on)
385- 4/4
405-4
405 was the easiest of all the work sets. Funny how that happens. One of the 385's was really bad becuase the bar was slipping down my back so I had to lean over really far to make it not slip any more
"Florida" Legpress
3pps-10
5pps-10
3pps-10
leg extention
100-20
leg curl
90-20
Calf raise
200-10, 225-20, 200-20 no rest
Stab ball leg curls
40
Plank- 30 seconds

Diet
3 eggs 3 strip bacon big potatoe and banana/coconut/ice cream milk shake
4oz lamb 1 cup rice chinese broccoli
1 cup milk coconut blueberry banana
1 cup milk and a lot of duck and macadamia nuts
206 today, up from 201 at my lightest. Funny thing is that my abs look better now, as in... I can totally see them in the morning dehydrated flexing as hard as I can. Progress.

Strong work, Strong diet. Strong.

[breathinglife]

It's cool to see that you have a log again. Strong sessions so far.

[Torrtrefireto]

In, looking forward to seeing you get strong.
Thanks man

Strong work, Strong diet. Strong.
Haha I don't know about either of those

It's cool to see that you have a log again. Strong sessions so far.
They'll be getting much stronger, with any luck

Today's Diet
2 tablespoons heavy cream, 2 coconut milk, 1 cup milk, 2 tablespoons almond oil, 2 scoops whey
4oz lamb and onions with 5oz rice
6oz chicken breast with 5oz potato
orange, blueberries, 2oz macadamia nuts, 2 cheese strings
4oz chicken, 4oz rice, 2 cups milk
1 cup milk


Goals for April Maxouts (early april)
Weight- I want visible abs, I think I can do that at 207 where I am now... so 207 with abs or 210 with close to abs
Squat-485
Bench-335
Dead-485
Current Goals for May maxouts (late may)
Squat-510
Bench-365
Dead-510

[sirwazzles]

Good goals. Good luck with them.

[el67ko]

Weight- I want visible abs, I think I can do that at 207 where I am now... so 207 with abs or 210 with close to abs

Current Goals for May maxouts (late may)
Squat-510


I accidentally saw an ab once. I immediately killed it with pizza and ice cream.

Did you ever attempt your goal of 500 squat at the end of last year??

[Torrtrefireto]

There's a small chance I'll do a meet before I leave in July/August.

I'd like to stay in the USAPL but the only one nearbye in that time is Raw nationals which I'd need to qualify for and I don't feel like doing 2 meets (plus I dunno if I'd qualify)

So I might bite the bullet and do an IPA meet in may

Good goals. Good luck with them.
Thanks man, I think they are within reason

I accidentally saw an ab once. I immediately killed it with pizza and ice cream.

Did you ever attempt your goal of 500 squat at the end of last year??
Ha I wanto be somewhat less disgusted of myslf in the mirror :)

Yeah, I made 501 at a meet in November. With a 358 bench and 501 dead too
1we9Jh7lRyo

[el67ko]

Wow awesome meet. (No offense) It didn't really look like any of those lifts even challenged you. You were definately good for more on everything.

Makes me even sadder you went into weight loss mode!

Oh well it shouldn't take you long to surpass all those numbers.

[Torrtrefireto]

Wow awesome meet. (No offense) It didn't really look like any of those lifts even challenged you. You were definately good for more on everything.

Makes me even sadder you went into weight loss mode!

Oh well it shouldn't take you long to surpass all those numbers.

I don't know how much I could've put on the squat, but I agree... bench and dead were things I wish I had another chance at.

Tuesday 3/8
Deadlift
bar-25
135- 5/5
225-1
315-1
365-2 (belt here on)
405-2
405-2
455-2 Missed this last week... I think its a PR
475-1 Couldn't budge second
Cable row
100-5
160-5
200-5
250-5
Dumbell Shrug
100's 20/15/10/5

Todays workout was ****ing hard

Diet
2 tblspooon cream and coconut 1 cup milk 2 scoop whey
1 banana some blueberries
5oz steak 6oz sweet potatoe
5oz steak 6oz sweet potatoe
2oz macadamia nuts

Still to come- some sort of prebed shake of indulgence and ice cream and chocolate chips

[dtaps24]

Don't forget to take a picture of those goals as you fly by them you sandbagger you

[Torrtrefireto]

Don't forget to take a picture of those goals as you fly by them you sandbagger you

I had to google sandbagger... and yeah I suppose I do often make a little consvervative goals. I've never been one to brag so maybe it stems from that
I typically lift Sun/W/F but partner couldn't lift W so I figured I'd go Sun/T/Th/F this week and get an extra squat day in
Thursday 3/10
Squats
45-15
135-5/5
225-2
315-2
365-2 (belt)
405-2
405-1
445-2
445x2 was depressingly difficult. My back was toasty after pulling on Tues and energgy wasn't great given it was 11am. But still, 445 for 2 is something that I should be doing no matter what. I think my PR for this is something like 475, def more than 455 so I have my work cut out for me

No diet yet becuase its 1pm

I am thinking about doing a meet before moving.

Two options:
Mid-Atlantic Open April 16 USPA Hagerstown MD
South Jersey Rumble May 21 IPA Paulsboro NJ

Closeness (distance)- the USPA meet is roughly an hour away, the IPA meet 2.5 hours
Closeness time- USPA is a little too soon, IPA is perfect
Federation- USPA seems to be legit, but I don't know if this meet could get canceled or end up being push/pull or anything like that
Area- I very much like Hagerstown MD, I very much dislike the philidelphia metro area
People likely to attend- seems like USPA is a raw crowd similar to USAPL. Seems like IPA would be.... not

The onle two the IPA win on are: Its a little later and its a fed that I've at least heard of before

Conflicted

[Torrtrefireto]

I am feeling pretty good (not about my lifting, but about the meet being good) about that meet in April. I contacted the federation and they look like a USAPLish type place.

Friday 3/11
Bench
45-warmup
135- 5/5
225-3 (pause here on out)
265-3
265-3
275-3
295-3
305-2
Wow, given I've done 365x2 and 305x10 before.... this blew. Bench has gone from my best lift bar far to my worst lift.... probably now its more inline with normality though.
Hammer strength overhead press
1 plate per side-15
1 and 25-10
2pps-5
manual resistance skull crushers, band pullaparts, band side raises, and band curls to end it off

[dtaps24]

I am feeling pretty good (not about my lifting, but about the meet being good) about that meet in April. I contacted the federation and they look like a USAPLish type place.

Friday 3/11
Bench
45-warmup
135- 5/5
225-3 (pause here on out)
265-3
265-3
275-3
295-3
305-2
Wow, given I've done 365x2 and 305x10 before.... this blew. Bench has gone from my best lift bar far to my worst lift.... probably now its more inline with normality though.
Hammer strength overhead press
1 plate per side-15
1 and 25-10
2pps-5
manual resistance skull crushers, band pullaparts, band side raises, and band curls to end it off

USPA for life, I think the latest I will do a Meet is October and it will be USPA

[Torrtrefireto]

USPA for life, I think the latest I will do a Meet is October and it will be USPA

Yeah? They seem like a legit alternative to USAPL especially on the west coast

Sunday March 13 Weight 210.2
Squat
45- 15/10
135- 5/5
225-3
225-1
315-1
365-3 (belt here on)
385-3
405-3
430-3
445-2
A little dissapointing, 3 was possible but I didn't feel like failing. I moved my hands in from index fingers on ring to pinkies on ring. Wanted to experiment with that style squatting (seems like all IPF women and most IPF lighter men do it) and I liked it a lot. No weaker than my normal way.
Florida Leg Press
2pps-5, 3pps-5, 4pps-5, 6pps-5, 5pps-5, 4pps-5, 3pps-5, 2pps-40
Then some hips calves hyperextentions and standing cable crunches to call it a day

[Torrtrefireto]

Wednesday 3/16
Bw-211
Deadlift
bar-lots
66-lots
135-3
225-3
315-1
365-1
405-1 (belt here on)
455-1
475-1
505-0
505-0
PR attempts. Got both to within maybe 2'' of lockout but then my positioning just got weird. From floor to knee was no slowe than 405 though. Very frustrating
DB row
50's, 75's, 100's for 5 each
Pullups
8, 3

[dtaps24]

Yeah? They seem like a legit alternative to USAPL especially on the west coast

Sunday March 13 Weight 210.2
Squat
45- 15/10
135- 5/5
225-3
225-1
315-1
365-3 (belt here on)
385-3
405-3
430-3
445-2
A little dissapointing, 3 was possible but I didn't feel like failing. I moved my hands in from index fingers on ring to pinkies on ring. Wanted to experiment with that style squatting (seems like all IPF women and most IPF lighter men do it) and I liked it a lot. No weaker than my normal way.
Florida Leg Press
2pps-5, 3pps-5, 4pps-5, 6pps-5, 5pps-5, 4pps-5, 3pps-5, 2pps-40
Then some hips calves hyperextentions and standing cable crunches to call it a day

Better get that soon broski, or I am gonna open a 100lbs. on you from the flo' not bad all things considered though

[Torrtrefireto]

Better get that soon broski, or I am gonna open a 100lbs. on you from the flo' not bad all things considered though

Yeah, I don't think I'll do the USPA meet. No point to do a meet if I'm going to total less than I did last time.
5/358/5 (1361) v like 475/325/505 (prob under 1300) no thanks
Maybe we could do one over summer time?
SSPT or somewhere in between.... I wouldn't mind a road trip. I'm leaving July 20th for Taiwan though

[dtaps24]

Yeah, I don't think I'll do the USPA meet. No point to do a meet if I'm going to total less than I did last time.
5/358/5 (1361) v like 475/325/505 (prob under 1300) no thanks
Maybe we could do one over summer time?
SSPT or somewhere in between.... I wouldn't mind a road trip. I'm leaving July 20th for Taiwan though

I'd love to, don't think I'm going to DC any time soon because my wife's aunt who lives there is bat**** crazy, Taiwan is going to be for awhile I take it? Good call on the USPA Meet, April is coming fast, it would just mess up your training.

[Torrtrefireto]

I'd love to, don't think I'm going to DC any time soon because my wife's aunt who lives there is bat**** crazy, Taiwan is going to be for awhile I take it? Good call on the USPA Meet, April is coming fast, it would just mess up your training.
Okay, well pick a place in NC that seems fair. Between say Charlotte and Greensboro. There's a good few PL gyms in the area

This trip to Taiwan is only 2 weeks, see if we like it and look for a job. If job is achieved, come home then pack up and go back.

If job is not achieved, hopefully go to China instead. I mean Taiwan is cool but its not China in terms of history or anything

[Torrtrefireto]

Friday 3/18
Bench
45-warmup
135-5/5
225-2
275-2
275-5
205-2
315-2
325-2
Much better than last week. I guess I'm relearning the pause bench.
DB overhead press
20's, 50's, 60's, 70's, 80's all for 5
Side raises
15-10
Then the gym closed out of the blue....
Went home
Band curls and overhead extentions

I met a Russian powerlifter at the gym today. Dude has met (and trained int he same gym as) both Malanichev and Koklyaev

So he's trained near both the strongest raw squatter in the world and probably the overall best strength athlete in the world.

I was trying to hate on the guy in my head.... I just do it for most others in the gym I dunno, but then I realized that he's way stronger than me and from a historically strong area so I can probably learn something from him

[Torrtrefireto]

Saturday 3/19
Squat
45 10/10
135 5/5
225-4
315-2
365-1
405-2 (belt here on)
405-2
405-2
430-2
455-1
The 2nd 405 set and the 430 set were horrible. I am losing all tightness in the hole despite my best efforts. Still 455 blew up but it turned into a good morning. Don't really know what to do
Florida Legpress
4pps-20
Good girl/bad girls, hyperextentions, hamstrings and abs to round out the day

Saw the Russian guy again today. He basically follows the Sheiko model, though he didn't say so. I think it has a different meaning over there.... like when they hear it they hear the 2x a day crazy versions.

I feel so bad for a guy who is used to training in Russia to have to come and go to an american school gym. Must suck

[Torrtrefireto]

Its spring break so I'm going to get an extra session in today

Just squats, sets of 2 maybe upto 365/405

I gotta get this tightness better. I blame squatting 7x a week over winter for making me lazy about the setup

[sirwazzles]

I gotta get this tightness better. I blame squatting 7x a week over winter for making me lazy about the setup

Lol. Keep at it and I'm sure you'll get your problem fixed up.

[Torrtrefireto]

Lol. Keep at it and I'm sure you'll get your problem fixed up.

Thanks man. I think I'll be fine, too. I squatted 455 Sat at 212 and loose as hell.... so once I'm back to 220 and get tightened up I think I'll be near 500 again

Squats 3/21
45 10/5
135 2/2 (1st rep 1st set bad)
225 2
315 2
365-2 (belt) (1st rep bad)
405-2
405-2 (1st rep bad)
Overall a very painful but good workout. Getting tight makes my lats feel like they are being cut up or something. I didn't move a whole lot of weight but that wasn't the point, just happy that I can do a good squat when I think about it hard enough.

Ordered some short wrist wraps (for squattting) and some rehband knee sleeves. I've ben wanting them for years so I figured its only a matter of time for me to spend the money, might as well do it sooner than later and get to enjoy them longer

[Torrtrefireto]

Tues 3/22
Weight- 213.4
Bench
Bar 5/10
135 5/2
225 2
275 2
295 2
315 2
335 2
315 2
335 was the only one I splurged on and asked for a liftoff. The biggest lift besides me I saw in the gym today was a 135 bench so I was very worried about quality. As i should've been, it was bad. The guy just stood there above me for a good 20 seconds while I was in the very painful setup position I had to ask 3 times for the liftoff then had to just sit there (not like I could speak a full sentance) until he took his hands away. Either way I managed 335 for 2, not bad when 365 for 2 is my best but that was toes up (this was usapl flat footed) while heavier and with a more bouncy pause. The theme today was once again technique and tightness. I seem to have forgotten that if it doesn't hurt its not right. Bench was much easier than squat to achieve though, as long as I didn't do too many reps and loosen up

Starting to feel like the old me again
hammer strenght overhead press
1pps-10
1 and 25-8
2pps-6
2 and 25-4
2 25 and 10-2
Full reset at bottom each time
rear delts/side delts/biceps/triceps and done

[Torrtrefireto]

Wed 3/23
Wanted to pull on Thurs but the gym is closed due to budget cuts. Thought about driving to SSPT but I recalled I don't really like training back there. Not a fan of the elitefts chest supported row... I'm a machine guy for back either way. No hate to SSPT any other day but back assistance and I'd love to go there
Deadlifts
bar- wu
135 5/2
225 2
315 1
365 1
405 1 (started using belt and mixed grip here)
455 1
475 0 couldn't even budge it
chalked up turned on mp3 player
475 1
505 1 (PR)
Would've had plenty excuses to miss it. 4th day training lower back to a degree in past 5 days, gym employees watching like hawk so had to be stingy with the chalk, blah blah bitch bitch moan moan but I got it. Was hard though.
Hammer strength row
2pps- 10 each arm
3- 10e
4- 10e
5-10 e
WG lat pulldown
15-5
17-5
20 (stack)-5 (it was heavier than me, so I am assuming each plate weighs 12lbs and that was 240lbs
Cable crunches
100-15
150-15
Hyperextentions
6 and said **** it

I am now sadly once again part of the majority Squats less than they dead crew
Guessed maxes right now with singlet on are:
475/355/515
Only one I'm being gracious with is dead because singlet always helps my dead due to lack of shorts bunching

[Torrtrefireto]

My back is so done. I was reviewing my current training cycle's remaining weeks and realized that I basically maxed on deads today. So I figured that Fri I'll do a bench max and Sun I'l squat max then start a new cycle, so that one can be longer before I finish school

[breathinglife]

Awesome work on the 505!

[el67ko]

Awesome job on the dead man. As I guessed it didnt take you long to get back into the swing of it. Welcome back.

[Torrtrefireto]

Awesome work on the 505!


Awesome job on the dead man. As I guessed it didnt take you long to get back into the swing of it. Welcome back.
thanks guys. It still sucks compared to my other lifts but a PR was important for me right now.

I find it funny that during my olympic lifting phase the only power lift I continued to do was squat, and now the power lift that is doing the worst is the squat

rehbands just came in, I got xl's and I'm so glad I did. They are already snug and I do plan on getting bigger over time. Amazing that a 214lbs guy with not huge legs is an xl when they only go up to xxl and its meant for plers

http://i348.photobucket.com/albums/q328/torrtrefireto/2011Meso2.png
Next cycle, I ahve gone back to straight sets with percentages instead of random ramping. Hopefully it'll let me move a little more tonnage and discourage going too heavy too early. Clearly weights will change based on how testing goes for bench/squat

[Torrtrefireto]

Friday 3/25
Weight 214.5
Bench
45-wu
135 5/5
225 2
275 2
315 1
335 1
355 1
3lbs off of my best IPF legal bench. It wasn't slow but lacked in the explosion I wanted to have. I think if I was psyched up 365 is within the realm of possibility. Very happy with this becuase only 3 weeks ago 305x2 was ****ing terribly hard. Used my new ATP 12'' wrist wraps that I bought for squatting. Don't think they helped much but they didn't mess me up like my old inzer true blacks do
DB Overhead Press
upto 80's for 5
DB curls
upto 50's for 5
DB skull crushers
upto 70 for 5

There was a football player lifting in the gym today. The kind of squatting that would make your average multiply shake scream "thats high!" The worst part is all the kids in there are going to see him in all his flashy football gear and assume that he's lifting properly.

Depending on how sunday's squatting goes, I might e-mail the director of a meet coming up near me. I just missed the entry deadline because I didn't think my lifts would be goign this well.

[Torrtrefireto]

Saturday 3/26
Weight- 215.2
Squat
45 10/5
135 5/2 (put on knee sleeves here)
225 2
315 2
365 1 or 2
405-1 (belt here)
445-1
470-1
485-1 (so fast)
505-1 PR
Enter Dtaps to call me a sandbagger, I honestly had no idea I could hit this. 50lbs more than i've done before so far in 2011. I got a video of it, its terrible but its clear that I hit depth. More importantly my squat is now even again with my dead

LLX-m4MOfyA


Notice half way through that my squat technique changes a lot.

My best total combining all my best gym lifts is now 1395. Damn so close. It'll be a long time before I could do that in a meet due to my bench lacking

[dtaps24]

Congrats on the PR. You're a squatting machine. Too bad they have decided to replace Squats with TnG Incline in powerlifting events. Nice work though. Beast.

[Torrtrefireto]

Congrats on the PR. You're a squatting machine. Too bad they have decided to replace Squats with TnG Incline in powerlifting events. Nice work though. Beast.

T&G incline has always been terrible for me! I might've done 275 once in highschool

Thanks on the squats. Def not a machine. I could be if I didn't get sidetracked so often. I've gone up exactly 50lbs in the squat in 5 years haha


Analyzing my terrible video leads me to believe that 510-515 would be possible soon. 505 was faster than my 501 in November and the technique looked about the same as the lower attempts that day, I just lost tightness and made it slow. Once I keep practicing the tightness I think that I can quickly move up again.

I contacted a meet promotor who's gonna let me lift at a meet April 16th.

So that cycle I have listed above is now out of the picture. Here's the plan for meet prep:
27-Mar
28-Mar Dead
29-Mar
30-Mar
31-Mar Squat/Bench
1-Apr
2-Apr
3-Apr Squat/Bench
4-Apr
5-Apr
6-Apr Squat/Pull
7-Apr
8-Apr Bench
9-Apr
10-Apr Mock meet
11-Apr
12-Apr 135 SBD
13-Apr
14-Apr 135 SBD
15-Apr
16-Apr Meet

Not sure how heavy it will be each day, mostly just practice

[TKD]

Beastly pulls and squats mate!!

I'm interested in getting some rehband knee supports. How do they feel etc?

[Torrtrefireto]

^^^ Thanks for the kind words TKD


Monday 3/28
Deadlift
135 5
225 3
315 1
405 1
455 1/1/1
475 1
Felt really strong. All lifts really fast. Might've managed a PR today but I wanted a little volume with good technique reps more than a PR with **** technique.
Pullups 3x5

So far this year my weight has gone from 210 to 201 to 218. Crazy. From 201 to 218 happened so fast and my abs are just as (barely a 2 pack in the morning) visible now as they were at 201. I'm scared I'm gaining weight so fast I'll be unable to go 220 at my meet

[Torrtrefireto]

Got info for my meet today. Only 17 lifters (even less are full power). That'll be awesome, so fast in and out....plus its raw only.

Bad news is that there's only 6 guys 198+ who are full power, so there won't be too much in the spectrum of competition.... but that happens a lot of regional meets.


so fast in and out...plus its raw only
immature, made me lol

[el67ko]

Got info for my meet today. Only 17 lifters (even less are full power). That'll be awesome, so fast in and out....plus its raw only.

Bad news is that there's only 6 guys 198+ who are full power, so there won't be too much in the spectrum of competition.... but that happens a lot of regional meets.

Wow definately jealous. The one I just did had one platform and 90 lifters. Talk about a long day.

Sucks about the lack of competition but it increases your chances of winning haha!!

[Torrtrefireto]

Wow definately jealous. The one I just did had one platform and 90 lifters. Talk about a long day.

Sucks about the lack of competition but it increases your chances of winning haha!!
Oh yeah I meant to comment on that. Damn! I did one with 60 once, 6 flights and extremely well ran but still like 12 hours long. Last summer I had one with 27 and it was so fast. This one is 17, 13 full power and no one is in gear.... it might just end up being one flight? I might be home before it gets dark. But hopefully it isn't so small that attempts are like 2 min apart

[martin_mathers]

wow didnt notice your log till now. super strong man...good luck at the meet!

is that your wife/girlfriend spotting you? just asking lol

[Torrtrefireto]

wow didnt notice your log till now. super strong man...good luck at the meet!

is that your wife/girlfriend spotting you? just asking lol

Thanks dude... I'm hoping to do really well.

Yeah thats my girlfriend, she lifts too.

Thursday 3/31
Weighed 217.6 but made the mistake of eating 2 eggs and 2 strips of bacon at 8 and then didn't eat anything else before lifting at 11
Squats
45 10
135 5
225 3
315 2
365 1 or 2
405 1 (belt)
445 1
445 1
445 1
405 8 (PR)
The first 2 445's ****ing sucked. Slow, loose, everything. I rested extra for the third one and it was great. I think that'll have to be my opener, I really wish I could open around 465 but its too risky. The 405 was like this. Reps 1, 2, 3 first breath, reps 4, 5, second breath, 6, third breath, 7, tons of breaths, 8. 7 and 8 were really bad the rest were really easy
Bench
45-10
135-5
225 3
275 2
315 1
335 1
335 1
Paused all, 315 was super fast. Neither of the 335s were fast but neither were hard either. I think there's a chance I can open at 335 on bench.

Just singles today for the most part. I'll do reps on my next two workouts then back to singles for the last one before the meet

[TKD]

Very nice session indeed. When is your meet? Sorry, seemed to have missed this :o

[dtaps24]

Nice work with the 405x8, see how everything feels, I don't see the harm in opening at 465 tbh, it's just a regional meet.

[Torrtrefireto]

Very nice session indeed. When is your meet? Sorry, seemed to have missed this :o
Thanks man, its April 16. I signed up on a whim

Nice work with the 405x8, see how everything feels, I don't see the harm in opening at 465 tbh, it's just a regional meet.

Thanks dude, I'm just scared to bomb out. Thats never fun. I'll set it to 450 and based on warmups I'll ask to raise or lower it

Because my body seems to be currently immune to gaining fat (maybe because I have to walk so much at school) I bought both fruit snacks and peanut butter today. Will be a great few hours of binge eating

[sirwazzles]

Because my body seems to be currently immune to gaining fat (maybe because I have to walk so much at school) I bought both fruit snacks and peanut butter today. Will be a great few hours of binge eating

You know what goes good with peanut butter? A big glass of milk. Om nom nom.

[Torrtrefireto]

You know what goes good with peanut butter? A big glass of milk. Om nom nom.
Agree! Best combo ever (except steak and milk)

Sat 4/2
Weight 217.6
Squat
45-10
135-5
135-5
225-4
315-3
365-1
405-1 (belt)
455-1
475-1
495-1
510-1 (Pr but depth was iffy)
520-1 (PR)
455-2
Originally wanted to do 455-475 for 3-5 singles bu everything kept feeling good. So i kept moving up. 520 was hard as hell my face almost exploded. By the volume set with 455 I had no gas left in the tank
Pause bench
45-wu
135-5
225-4
275-3
315-1
335-1
355-1
315-3
355 was rough. I cant imagine doing any better than 365 at this meet.

I have a vid dunno if I'll up it now or just compose all of the meet peaking into one vid

[Torrtrefireto]

Tqtij3WYtrU
I dunno if its the slanted angle of the camera or what, but I am unhappy with the depth on both 510 and 520. Any technique advice appreciated. Working on getting my elbows down more

[sirwazzles]

I think the 520 looked deeper than the 510. Good work.

[breathinglife]

For every Caucasian on the earth, there are three Asians. They should spot us on squats.


Killer lifting, dude. You are getting strong as a beandang.

[martin_mathers]

the 520 was hard?! i think you had a little more in you...

[PumpinPaddy]

the last time I posted in your log you were only squatting ~440 :D

Looking strong, camera angle wasnt great, but depth looked good to me

[dtaps24]

Tqtij3WYtrU
I dunno if its the slanted angle of the camera or what, but I am unhappy with the depth on both 510 and 520. Any technique advice appreciated. Working on getting my elbows down more

BEASTLY beasting Squat. Congrats man.

[Torrtrefireto]

I think the 520 looked deeper than the 510. Good work.
Thanks man I agree. Lets just hope I can get it without question at the meet.

For every Caucasian on the earth, there are three Asians. They should spot us on squats.


Killer lifting, dude. You are getting strong as a beandang.
Haha here was my literal thought process:
Listen to Amon amarth, vikings are sweet
Get a Chinese guy they are great weightlifters
Get a Taiwanese girl they are great powerlifters
Get this guy, he looks either Chinese or Korean... both good lifting countries.
All three of them probably have a drop or two of Mongol in them which is epicly sweet

Vikings, Chinese, Taiwanese, Mongols....damn if I only I had something Russian I'd have a bermuda pentagon of general badassedry to help me squat a million pounds

the 520 was hard?! i think you had a little more in you...
I thought I was going to be bleeding out of my ears when it was over haha. It was the heaviest weight I've ever attempted outside of leg presses

the last time I posted in your log you were only squatting ~440 :D

Looking strong, camera angle wasnt great, but depth looked good to me
Thanks dude
I gained 20lbs
Overhauled technique
different training regimen
????
profited!


BEASTLY beasting Squat. Congrats man.
Thanks dude, hoping i can pull that much at my meet too. 1400 seems possible now even without a huge bench

[Torrtrefireto]

Monday 4/4
Weight- 222 with shorts on after drinking some water....uh oh
Deadlift
45 wu
135 5
225 3
315 2
405 1
455 1
475 1
495 1....maybe ramped, maybe hitched.... ****ty either way
455 1/1/1
Deads felt like ****. Even earlier today my back was wrecked. It appears that my lower back can't handle the amount of work I have been doing which is pretty well expected. I was planning to pull 1 last time on either Fri, sat, or sun before my meet but I don't think I'll pull heavy again till the meet
DB shrugs
100's 15/15
Lat pulldowns
150-10
180-10

Done. Ugh. Didn't need a bad day today

Side note A: One of my professors saw me squatting on sat, then decided to bring it up in front of the class that I squatted 460lbs. I wanted to raise my hand "no, it was 520" but I didn't want to feel like any more of a deuchbag

side note B: A miscer friend of mine came up ot me today and asked if I squatted saturday because one of his friends said "saw some bald guy squat like 5 something at the gym".... that one made me feel pretty good

[sirwazzles]

Side note A: One of my professors saw me squatting on sat, then decided to bring it up in front of the class that I squatted 460lbs. I wanted to raise my hand "no, it was 520" but I didn't want to feel like any more of a deuchbag

side note B: A miscer friend of mine came up ot me today and asked if I squatted saturday because one of his friends said "saw some bald guy squat like 5 something at the gym".... that one made me feel pretty good

Lol.

[leche1dura]

Jelly of your squat. I'm mirin'.

[el67ko]

Couple days late on that PR but damn nice job dude. Agree that the 520 looked deeper than the 510. None looked particularly difficult. Sandbagging as usual.

JK can't wait to see what you throw up at the meet dude.

[Torrtrefireto]

Jelly of your squat. I'm mirin'.
Thanks man. Technique and strength both still have a long way to go though

Lol.
Somehow squatting 2.36 bodyweight is more impressive than when I benched 1.75x? Not that I'm not happy that my squat is more....attention recieving it just seems that with our culture and my bench being my best lift that it would get more love/hate

Couple days late on that PR but damn nice job dude. Agree that the 520 looked deeper than the 510. None looked particularly difficult. Sandbagging as usual.

JK can't wait to see what you throw up at the meet dude.
520 was literally the most painful lift I can remember doing. Its the heaviest weight I've ever attempted in any of the major lifts.... I shoudl've tried like 545 just to have a failed weight to keep me motivated and out for redemption

I think that becuase my back is so drained that I will do this:
Wed- Heavy bench
Fri- Heavy squat and whatever deads I think I can muster
Sun/Mon- Heavyish bench
Tues and thurs- go up to 135 on the lifts
Sat- meet

Right now I am thinking:
Squat 475/505/530
Bench 335/355/370
Dead 475/505/530

All subject to change, especially squat becuase some days 475 feels like a ton

[dtaps24]

Thanks man. Technique and strength both still have a long way to go though

Somehow squatting 2.36 bodyweight is more impressive than when I benched 1.75x? Not that I'm not happy that my squat is more....attention recieving it just seems that with our culture and my bench being my best lift that it would get more love/hate

520 was literally the most painful lift I can remember doing. Its the heaviest weight I've ever attempted in any of the major lifts.... I shoudl've tried like 545 just to have a failed weight to keep me motivated and out for redemption

I think that becuase my back is so drained that I will do this:
Wed- Heavy bench
Fri- Heavy squat and whatever deads I think I can muster
Sun/Mon- Heavyish bench
Tues and thurs- go up to 135 on the lifts
Sat- meet

Right now I am thinking:
Squat 475/505/530
Bench 335/355/370
Dead 475/505/530

All subject to change, especially squat becuase some days 475 feels like a ton

Your Squat and Dead training is almost exactly like mine but vice-versa. So, my recommendation would be to never Pull heavy within 80 hours of Squatting heavy unless you do it the same day. I used to think it was the mechanics of Deadlifting that left me fatigued for longer, but after seeing you and other people who are disproprtionately high with one of the two, I really don't think it's a mechanical issue as much as the simple fact that you can overload your PC and CNS with one lift or the other by virtue of being able to move decent weight. Now you probably get better at one or the other due to leverage, mechanics, and the like, but at the end of the day I think it's more simple than I was making it.

[Torrtrefireto]

Your Squat and Dead training is almost exactly like mine but vice-versa. So, my recommendation would be to never Pull heavy within 80 hours of Squatting heavy unless you do it the same day. I used to think it was the mechanics of Deadlifting that left me fatigued for longer, but after seeing you and other people who are disproprtionately high with one of the two, I really don't think it's a mechanical issue as much as the simple fact that you can overload your PC and CNS with one lift or the other by virtue of being able to move decent weight. Now you probably get better at one or the other due to leverage, mechanics, and the like, but at the end of the day I think it's more simple than I was making it.

Yeah, I think the biggest thing is to stop going for a max every time I pull. But I hate doing reps. I made up my summer training cycle and its
M- Sq and Bench
W- Dead
F- Sq and Bench

Basically a sheiko template but much less volume and a tiny bit more (but not much) intensity

Wednesday 4/6
Weight- 220.2 (Fawk!)
Bench Pause
45-wu
135 5/5
225 4
275 3
315 1
335 1
315 5
315 3
335 (planned opener) felt heavy as **** but went up super fast. 315 for 5 felt great.
DB OVH Press
20's, 50's-10
65's 5
80's 5
Face pulls
90-10
40-10

Gonna have to cut weight for this meet it looks. Prob just no water or carbs on the Friday before. There's an evening weigh in in this Fed but I want to keep this as close to USAPL standards as I can with the exception I'll be taking 1,3dimethlywhatever (shyt thats in the preworkouts) and thats banned in the USAPL
Fri- Squat
Sun- Bench
Tu/Th- 135 for all the lifts
Sat- bomb out :)

[Torrtrefireto]

Friday 4/8
Weight- 219.0
Squat
Back felt like **** going in
45-wu/wu
135-5
224-5
315-3
365-1
405-2 (belt)
455-1
455-1
Both of these sucked. First was slow. Probably have to move my opener down based on this
Walkout
545- 1 for like 25 seconds
Felt pertty stable. Couldn't squat it but might be able to fail it without too much embarassment

Don't think I'll bench on Sunday. I'm just too worn out. Walking around campus so much is what is screwing me over. Its killing my back, every time I walk a mile it feels like I just deadlifted.

Most importantly, one of the prongs on my belt bent today. Does anyone with metal knowledge have an idea on how to fix it? It like bent in half. This thing has extreme amounts of sentimental value to me so I don;t want a new one, plus inzer could never get it here in time anyways

edit- I've always assumed my belt was inzer but looking at the design its slightly different. I wonder what kind of belt mine even is? Would there be consequences to turning a double prong into a single prong?

edit #2- found it, it might be their econo belt. Little pointy at the end. Not like I can ask for a new part anyways

[sirwazzles]

How do you not know who made your belt? Lol. Using only one of the prongs on a double prong is probably a bad idea. Just take a hammer and beat the tar out of the bent one until it's straight. How did you even bend it anyway? Those things are heavy duty.

[Torrtrefireto]

How do you not know who made your belt? Lol. Using only one of the prongs on a double prong is probably a bad idea. Just take a hammer and beat the tar out of the bent one until it's straight. How did you even bend it anyway? Those things are heavy duty.

It was a hand-me-down from a guy who got it as a hand-me-down, and there's no tag or anything left. Its gotta be 10 years old at least, I mean I've had it for 4 and it was entirely broken in when I got it. I only used 1 prong today and it did feel a little awkward. My training partner beat it with a hammer and its mostly straight... but now I am worried about its integrity.

It bent becuase I guess I missed the hole and I was pushing it in and instead of popping in the hole like it normally does it just gave way. I might get an inzer forever belt. Haven't decided, will ask someone craftier if they could make a new prong for me

[dtaps24]

Yeah, I think the biggest thing is to stop going for a max every time I pull. But I hate doing reps. I made up my summer training cycle and its
M- Sq and Bench
W- Dead
F- Sq and Bench

Basically a sheiko template but much less volume and a tiny bit more (but not much) intensity



Maybe look at the Russian Peaking cycle it's set up just like that

[sirwazzles]

It was a hand-me-down from a guy who got it as a hand-me-down, and there's no tag or anything left. Its gotta be 10 years old at least, I mean I've had it for 4 and it was entirely broken in when I got it. I only used 1 prong today and it did feel a little awkward. My training partner beat it with a hammer and its mostly straight... but now I am worried about its integrity.

It bent becuase I guess I missed the hole and I was pushing it in and instead of popping in the hole like it normally does it just gave way. I might get an inzer forever belt. Haven't decided, will ask someone craftier if they could make a new prong for me

Sounds legit. If it's that old though, it might serve you better to just get a new one. If your old belt is floppy and such on top of it's prong problems, getting a new one that's significantly firmer could help your lifting. Then again, maybe the firmness doesn't make that much of an impact. So I dunno. Do you know what thickness your belt is? Getting a new one would also give you the option of getting a thicker or thinner one depending on your liking.

Inzer's are pretty nice. I actually just received my second one, finally. They also come with a forever guarantee. If it ends up like the one you have, you can send it in to get it fixed or replaced (or that's what I'm guessing at least, haven't researched that part yet as I haven't had the need, but the card that comes with the belt says it's guaranteed).

[Torrtrefireto]

Maybe look at the Russian Peaking cycle it's set up just like that
Will do man... I don't think I'll do anything but what I make myself... I feel cooler that way but I will try to draw from it for a clearer picture

Sounds legit. If it's that old though, it might serve you better to just get a new one. If your old belt is floppy and such on top of it's prong problems, getting a new one that's significantly firmer could help your lifting. Then again, maybe the firmness doesn't make that much of an impact. So I dunno. Do you know what thickness your belt is? Getting a new one would also give you the option of getting a thicker or thinner one depending on your liking.

Inzer's are pretty nice. I actually just received my second one, finally. They also come with a forever guarantee. If it ends up like the one you have, you can send it in to get it fixed or replaced (or that's what I'm guessing at least, haven't researched that part yet as I haven't had the need, but the card that comes with the belt says it's guaranteed).
Mine's 13mm for sure. I have an inzer 13mm forever lever that I hate... just doesn't feel as supportive as my belt. I guess I'll get a forever 13mm prong. I can still keep this belt until it breaks for real and then I can hang it up or something. Thanks dude

Edit- ordered a forever belt from inzer. Highly doubt it'll be here by the meet. I bent my prong back pretty good so hopefully it can do one mour tour before it dies. I don't plan on using the new inzer belt until mine is kaput though. It'll just be the there in waiting

[sirwazzles]

Why do you hate it/Why do you feel it's not as supportive? I don't have nor have used a lever, so I don't know how they compare.

[Torrtrefireto]

Why do you hate it/Why do you feel it's not as supportive? I don't have nor have used a lever, so I don't know how they compare.

Hard to say. All I know is that when I had a meet in July I used the lever and did poorly... then I switched to the prongs and felt like I could use them much better. As soon as I switched back every weight felt a tiny bit easier on my back and I could break into the belt a little easier too. I did use the lever without issue for like a year though. I originally bought it becuase one day I couldn't get my prong belt off, and had to drive 30 miles home with it on. Bad time.

[sirwazzles]

Hard to say. All I know is that when I had a meet in July I used the lever and did poorly... then I switched to the prongs and felt like I could use them much better. As soon as I switched back every weight felt a tiny bit easier on my back and I could break into the belt a little easier too. I did use the lever without issue for like a year though. I originally bought it becuase one day I couldn't get my prong belt off, and had to drive 30 miles home with it on. Bad time.

Ah. I can understand I suppose. Prongs seem more practical anyway. Sometimes you may like or wanna try different tightnesses for different exercises or whatever during a workout. That and a number of things can affect how tight a belt feels. If you drink a little less water and have a little less bloat or some such the belt could not be tight enough and throw you off if it's a lever. And then it's hard to change in a pinch like during a meet. Then again, compared to a 13mm double prong it's probably like magic how easily it comes on and off. Lol. To each his own.

I lol'ed at the last part. It's okay though, you aren't alone (though you definitely have me beat). When I used my first belt for the first time I put it on right after taking it out of the box. I couldn't get it off for like 20 minutes while continuously pulling on it. Was awful.

[Torrtrefireto]

Ah. I can understand I suppose. Prongs seem more practical anyway. Sometimes you may like or wanna try different tightnesses for different exercises or whatever during a workout. That and a number of things can affect how tight a belt feels. If you drink a little less water and have a little less bloat or some such the belt could not be tight enough and throw you off if it's a lever. And then it's hard to change in a pinch like during a meet. Then again, compared to a 13mm double prong it's probably like magic how easily it comes on and off. Lol. To each his own.

I lol'ed at the last part. It's okay though, you aren't alone (though you definitely have me beat). When I used my first belt for the first time I put it on right after taking it out of the box. I couldn't get it off for like 20 minutes while continuously pulling on it. Was awful.
Yeah the lever can be much more convenient in some ways but less than others. Honestly though as long as you bring a screw driver it only takes a few minutes to change. I will probably take my broken econo and the lever to the meet just in case, and even my knew forever prong if it gets here in time.

I mentioned earlier I was planning to move to Taiwan in late summer.... the person I was going to go with now can't so it might have to wait a year. I'm pretty unhappy about it, but now at least I can have another year of for sure-training before I have to deal with moving somewhere. Also now I can do MD states in November/December whenever it will be and that will be nice. It also gives me another year to get better at Chinese before I have to go

[sirwazzles]

Yeah the lever can be much more convenient in some ways but less than others. Honestly though as long as you bring a screw driver it only takes a few minutes to change. I will probably take my broken econo and the lever to the meet just in case, and even my knew forever prong if it gets here in time.

I mentioned earlier I was planning to move to Taiwan in late summer.... the person I was going to go with now can't so it might have to wait a year. I'm pretty unhappy about it, but now at least I can have another year of for sure-training before I have to deal with moving somewhere. Also now I can do MD states in November/December whenever it will be and that will be nice. It also gives me another year to get better at Chinese before I have to go

Lol, just in case of course.

I remember. That stinks. Sorry about that. But it sounds like you know how to spend the extra year at least.

[Torrtrefireto]

Tues 4/12
Weight 218.4
Squat 135 3x5
Bench 135 3x5

[Metal Jerk]

bro ur not even s trong

[Torrtrefireto]

bro ur not even s trong

I know, butI don't think I've ever claimed to be an elite lifter.

as long as my total goes up I'm happy with where I am right now

[el67ko]

Tues 4/12
Weight 218.4
Squat 135 3x5
Bench 135 3x5

Mirin your bench and squat numbers! Just kiddin good luck.

[martin_mathers]

Tues 4/12
Weight 218.4
Squat 135 3x5
Bench 135 3x5

wow i feel sore looking at those numbers already...

damn you really moving to taiwan? its gonna be so different

[dtaps24]

Good Luck T-Money

[Torrtrefireto]

Mirin your bench and squat numbers! Just kiddin good luck.
Thanks dude.

wow i feel sore looking at those numbers already...

damn you really moving to taiwan? its gonna be so different
I actually was sore yesterday and today, something is wrong with my hamstrings

Taiwan will be different, I'd really like to try China too... it'll all have to wait now though that the person I am going with has to go to school for at least another year

Good Luck T-Money
I'll need it brah, 1400 or sad face

Thurs 4/14
Weight-219.6
Deadlift
88-4
maybe 135-1 I forget

[Torrtrefireto]

Saturday 4/16
Weight-220
Meet Report
Squat
45 10/10
135 5/5
225 3
315 1
365 1 (belt here on)
405-1
405-1
455-1
Competition:
475-1
505-1
525-1
PR
Bench
45 15
135 5
135 1
225 3
275 1
Competition
335-1
360-1
375-1
PR
Dead
225-3
315-2
405-1 (belt)
455-1
Competition
475-1
505-1
545-1
PR
525/375/545 Total-1445

Videos and thoughts later. Not as happy about it as one might think based on the PRs

[martin_mathers]

Saturday 4/16
Weight-220
Meet Report
Squat
45 10/10
135 5/5
225 3
315 1
365 1 (belt here on)
405-1
405-1
455-1
Competition:
475-1
505-1
525-1
PR
Bench
45 15
135 5
135 1
225 3
275 1
Competition
335-1
360-1
375-1
PR
Dead
225-3
315-2
405-1 (belt)
455-1
Competition
475-1
505-1
545-1
PR
525/375/545 Total-1445

Videos and thoughts later. Not as happy about it as one might think based on the PRs

congratz on the PRs! successful meet nonetheless :D

[dtaps24]

Awesome job.

[Torrtrefireto]

congratz on the PRs! successful meet nonetheless :D
Thanks dude... I did everything right that I could have

Awesome job.
Thanks man


Qo0WTlVhh10
So I really struggled to stay under 220 this meet training and I think I shoudl've just went up to the 242 class. But anyways, this morning I woke up and my scale said right at 220. So no eating and trying to go to the bathroom a lot. I get to the gym to weigh in and they use a dial scale. I make weight... which is what matters but I feel... what if I was over? What if the scale was wrong and I had weighed in over but was under or what if it was the opposite?
The meet was incredibly small. Ran out of a fitness center I think there were 10 full power lifters with a few bench only and a few push pull. There were 3 places to warmup. 2 were power cages with fitness center bars and one was the platform. I warmed up on the platform (nobody else seemed to want to?) but I figured warm up on the bar you are going to use. They used regular fitness center plates which didn't feel too light or too heavy, but maybe the USAPL has made me a snob I dunno... I was expecting kilogram plates
Squat warmups went great. Squat went great, no problems. I tied for the biggest squat of the day (speaks to the size of the meet) but there were a lot of quality lifters there and even some pretty good newbs (very newb friendly meet. They were forgiving about the commands) Anyways they did the most important thing right and that was be strict about depth.

Bench I screwed the pooch warming up. Decided to be chatty and only got to attempt 225 on the comp bar had to do a warmup with 275 out of a bad power rack with a 32mm bar. Snobbishness again I guess, completely different lift than on the platform but anyways it made it so I had to go from 275 right to 335 which is too big for me The bench was so amazing, best grip I have ever felt. Benches were slow but I got them. Hips moved some on the last attempt but butt stayed in contact.

Deadlift warmups went well, we used an OKie (sp?) bar. It was amazing, 7.5 feet. You were already standing half way up by the time it left the ground. 545 was a real fight but I got it without any hitch. I think the bar had stopped working magic by then, and I could've done that lockout on any bar.

The good- Made all my lifts
The bad- How do I know what I really weighed? How do I know what I really lifted? Is a 7.5 foot bar IPF legal? Becuase if not I dunno if I should even count it.

The federation (which I am still unsure what it was, entry form said uspla, their website now says uspa, but the trophy says raw unity?) was really laid back. I can see why it'd be great for a first time lifter, or really for anyone... I can definately understand the draw but it was a little too informal for me. I like the cold calculated precision of the USAPL I guess.

I wanna make it clear that I am not hating on anyone here, everyone from the meet director to the spotters and loaders and judges were all top notch guys. nor am I saying that the equipment used was bad. Different strokes for different folks, but for me personally I feel much more comfortable going to a USAPL meet and KNOWING what I am going to be lifting on.


anyone have any technique advice?

[Big Sexy J]

It's Raw United because Raw United decided not to merge with the USPA like originally planned.

[martin_mathers]

the 525 squat looks way too easy.

by the way was the 32mm bar a relatively thicker bar? cause at my gym they have thicker bars compared to other gyms and im guessing its the 45lbs 32mm bar.

[Torrtrefireto]

It's Raw United because Raw United decided not to merge with the USPA like originally planned.
Got it... I know its big down your way.

the 525 squat looks way too easy.

by the way was the 32mm bar a relatively thicker bar? cause at my gym they have thicker bars compared to other gyms and im guessing its the 45lbs 32mm bar.
I've never seen one bigger than 32mm (except a fat bar). It doesn't sound like a big diff but 28mm v 32mm is huge. If you are at a regular gym then probably its 32mm. It CAN be good. If you pull 200 on a 32mm in the gym then when you get to a meet and a 28mm bar you'll prob get 250 or somethin you know?

[martin_mathers]

I've never seen one bigger than 32mm (except a fat bar). It doesn't sound like a big diff but 28mm v 32mm is huge. If you are at a regular gym then probably its 32mm. It CAN be good. If you pull 200 on a 32mm in the gym then when you get to a meet and a 28mm bar you'll prob get 250 or somethin you know?

so thats how i pulled a huge pr at my last meet...sadface.jpg

but yea theres one 28mm bar at my gym but i guess i'll stick to the thicker ones so i can hit bigger PRs at meets lol.

[ChecksandGiggles]

Excellent!

[sirwazzles]

Great meet dude! Congrats on the numbers you hit. 550/405/600 up next.

[Torrtrefireto]

I did my wilks score- 399

So damn close to 400
Oh, I forgot to mention what I did for prep if anyone cares
Drank as much water as I could until 6pm on friday then cut myself off... not very effective I was actually heavier sat morning than fri morning.
As soon as I weighed in drank 1.5 liters water, 2 scoops Xtend, 10g creatine, 2 packs of fruit snacks.
Before squat attempts I took 3 scoops quake, and ate a banana. Then before deads I took 1 more caffeine pill. Used ammonia before my last pull
so thats how i pulled a huge pr at my last meet...sadface.jpg

but yea theres one 28mm bar at my gym but i guess i'll stick to the thicker ones so i can hit bigger PRs at meets lol.
Thats like being sad because you can play basketball better with a basketball instead of a beach ball. No reason to be upset brah. I always wait for the only 28 at my gym even though its a deadlift bar so when squatting it bounces like crazy

Excellent!
Thanks a lot man

Great meet dude! Congrats on the numbers you hit. 550/405/600 up next.
Haha damn thats some improvements. I think the deadlift will go a little slower becuase the IPF doesn't allow such wonderful deadlift bars. Maybe 550/405/575 by MD states in November... but I don't wanna look that far ahead :)
I came pretty close to being a class 1 lifter this meet, but becuase I am probably going to move up to 242 I'll be needed to add 105lbs to my total to be class 1 in the 242s. Pretty doable within the next year or so. Class 1 raw as a jr isn't anything crazy impressive but it'd make me proud.

I've never felt so ****ty after a meet. My shoulders feel like they are both injured. I was going to train today but all I want to do is sit in bed now

Plan is to do some bodybuilding stuff for the next few weeks until graduation, then go to a self-made sheiko ripoff style training cycle. Plan to give wider grip bneching and sumo deadlifting another chance. Just to see
Weight over this past year so far:
http://i348.photobucket.com/albums/q328/torrtrefireto/Weighttracking.png

[Torrtrefireto]

Sunday 4/17
Weight- 220.0
Bench
45 for like 20 wide 20 normal and 20 narrow
Hammerstrength shoulder press
45 on each side for 10
Rear delts 25's for 25
Curls 30's 10 50's 10
Pushdowns 100- 50
BTN pulldowns
40-2x10
This was all done to make my shoulder feel a little better
Progress
From pretty much exactly a year ago to now:
Squat 460-525
Bench- 355 toes up to 375 IPF style
Dead- 455-545

If I can get half of that progress again this year, next year I'd be looking at
Sq- 557-----Probably 395 bench-------590 dead.
But thats hard to assume, becuase I've had a pretty good year of training

[martin_mathers]

why not real sheiko stuff?

[el67ko]

Really awesome meet there Tortre. I'll say again tho. Bench and squat looked easy. Slacker haha

[sirwazzles]

Progress
From pretty much exactly a year ago to now:
Squat 460-525
Bench- 355 toes up to 375 IPF style
Dead- 455-545

If I can get half of that progress again this year, next year I'd be looking at
Sq- 557-----Probably 395 bench-------590 dead.
But thats hard to assume, becuase I've had a pretty good year of training

I think you could easily make that much progress. You just have to play things smart and put the effort into it that's required. Besides, you went from those first numbers to higher numbers to lower numbers because of cutting to higher numbers again, lol. If you focused your training on a single goal for the entire year you could make great progress.

[Torrtrefireto]

why not real sheiko stuff?
I like a lot of the Sheiko ideas.... but I don't think I could do bench stuff 3x a week. Maybe squat but not bench. I also don't like the lack of rowing ect. Also I don't know how I could do the squat then bench then squat again setup, I think it'd ruin the second session of squats. I'll probably give 29 a shot in earnest someday... but this'll be a nice middleground

Really awesome meet there Tortre. I'll say again tho. Bench and squat looked easy. Slacker haha
Haha 10 more pounds would've stapled me... trust me thanks man

I think you could easily make that much progress. You just have to play things smart and put the effort into it that's required. Besides, you went from those first numbers to higher numbers to lower numbers because of cutting to higher numbers again, lol. If you focused your training on a single goal for the entire year you could make great progress.
True I do need to stay focused, but I raelly seem to progress best right after a period of adversity. I need the low to get the high I guess?

[BodyBldgPwrLftr]

Sorry I'm late to the party, but you really should be proud of your performance at the meet. Numbers are impressive & the lifts were all technically sound. Great job! Keep grinding buddy. I'm looking forward to seeing your monster lifts at MD States in person.

[Torrtrefireto]

Sorry I'm late to the party, but you really should be proud of your performance at the meet. Numbers are impressive & the lifts were all technically sound. Great job! Keep grinding buddy. I'm looking forward to seeing your monster lifts at MD States in person.

Thanks dude. I totally plan on being there. The only lift I am not happy with the way it look was my bench. Kinda funny considering its still my best lift. I just thought I was touching a little too high and my butt was almost comming off. Deads I am going to retryout the hook grip because as I have been pulling heavier (still not heavy compared to a lot of people) mixed grip has been fuxing my back up

Tuesday 4/19
220.4
Squat
bar- 10/5
135 5
225 3
315 2
405-5 (belt)
405-5
405-5
405-5
405-5
This was some of the hardest squatting I can remember. Every set was rough. I used my new belt (just to try it out not retiring the old one yet) and it was so stiff and tight. First time I've ever done 5x5 with 405

and its only 77% of my max.... wow I suck with reps now
Florida Legpress
3pps-30 reps
Leg ext
50-25

[breathinglife]

SICK meet bro. I missed this.

Being bad at reps is one of the sad things about getting real strong. :D

My squat max is the same as yours right now, and while I've done as much as 445x5x5, 405x5x5 still feels brutal!

[Torrtrefireto]

SICK meet bro. I missed this.

Being bad at reps is one of the sad things about getting real strong. :D

My squat max is the same as yours right now, and while I've done as much as 445x5x5, 405x5x5 still feels brutal!

Thanks dude. I've done 445x5 but it was that and done for the day. I can't sustain over multiple sets. Volume shall be key though pushing forward. I just gotta remember on sat I pulled a (for me) huge weight and my back probably wasn't 100%

[Torrtrefireto]

Thurs 4 21
Static holds hook grip
Upto 405
Mixed grip 495 couldn't budge 585. Silly my 545 felt like nothing in my hands at the meet
Behind neck pulldowns
10, 12 for 10 each 14 for 8
Hammerstrenghth rows

Cable crunches

Cable pullthroughs

Blah day

[PumpinPaddy]

I only got the chance to watch your meet vid now, it was a great performance, technique looked pretty much perfect on everything

Even if you're not sure about the fed / their standards, its always good to try new things out :)

[Torrtrefireto]

I only got the chance to watch your meet vid now, it was a great performance, technique looked pretty much perfect on everything

Even if you're not sure about the fed / their standards, its always good to try new things out :)

Thanks man. Everyone at the meet was standup, I don't think they should change anything.... target the noobs and people wh just wanna go and smash some weights around.

I just think for me its not the best option. Arena football V NFL (not in terms of skill, just in terms of size and orginization... there were a lot of great lifters at the meet)

I am going to try pulling sumo again. Sure its less cool but whatever. Less strain on the back-> maybe make it so I can recover to squat easier.

But this is total offseason BB'er more. I am going to try not to compete again until November as a 242. During summer though I think I will cut down intensity and add a lot of volume. It really seems like where my technique goes my strength goes. So I just need to get better at lifting (oddly enough just doing each lift once a week lately has helped a lot) but I want to try Sheiko type stuff. I know I'll never have the muscle mass of the best 242s so I gotta make up for it with efficiency

[Torrtrefireto]

Sunday 4/24
Squat
45-10
135-5
225-3
315-2
405-1 (belt)
455-3
455-2
405-2
****ty day, could make some bad excuses but nothing was not my fault

[Torrtrefireto]

Thursday April 28th
Bench
bar-25 or so
135-5
Normal Grip/Wide Grip/Narrow Grip
3/3/3
3/3/3
3/3/2
No rest, done with 225. Failed the very last rep.
Cable rows
3x5
Behind the neck lat pulldowns
120x15

No updates because of too much school work. Training has taken a hit because I haven't been eating and I've been taking so much stimulates to keep up with school I don't want to take any to train. Hopefully I can lift tomorrow, I finished both of my big papers this weekend

[martin_mathers]

No updates because of too much school work. Training has taken a hit because I haven't been eating and I've been taking so much stimulates to keep up with school I don't want to take any to train. Hopefully I can lift tomorrow, I finished both of my big papers this weekend

every time when i read someone is too busy with school work that he can't even find time to train/log it makes me wanna finish high school and just get a random job lol...university seems so hard...

[Torrtrefireto]

every time when i read someone is too busy with school work that he can't even find time to train/log it makes me wanna finish high school and just get a random job lol...university seems so hard...

Eh, 4 years and only this week has been really all that rough. I did decide to postpone 28+12 pages of research essays until the last week, so it was my fault. I still trained, I just blocked bb.com on my browser so i wouldn't waste time miscing.

That being said, screw college.

[Torrtrefireto]

Monday 5/2
Sumo dead
135 5
135 1
225 3
315 1
405 3 double overhannd
405 3 1 double overhand two mixed
DB rows
100's- 3x5 each arm
BTN Pulldowns
150-5
180-5
200-5
Cable curls
3x5
Cable shrugs
a few

Sumo sucked. I was hoping to give it another go because conventional deads keep me sore all the way to squat days, but a 405 sumo deadlift felt about as hard as 455 conventional. I might keep it up for my squats sake though, no comps for a while anyways

[Torrtrefireto]

Wednesday 5/4
Bench
45-lots
135-5
225-5
275-5
315-9 almost 10. (PR)
Rear delts
Curls
Overhead extentions


Today was the first day my shoulder felt strong since my meet. Great to see a PR. I was fairly sure I would end around 4-5 but i kept going

[dtaps24]

Wednesday 5/4
Bench
45-lots
135-5
225-5
275-5
315-9 almost 10. (PR)
Rear delts
Curls
Overhead extentions


Today was the first day my shoulder felt strong since my meet. Great to see a PR. I was fairly sure I would end around 4-5 but i kept going

Nice. I don't know when my coaches will let me attempt to match or surpass this but that's a good # to chase.

[Torrtrefireto]

Nice. I don't know when my coaches will let me attempt to match or surpass this but that's a good # to chase.

I really felt like I would only get 3-4 but they just kept coming. My shoulder felt so good and so explosive

May 5
Weight- about 220
Squats
A few months ago I was doing index fingers on rings, then switched to pinkies on rings, now I am using index fingers on inner rings of the ivanko bar I squat with. I don't know how to describe it on a normal bar. Further away than thumb distance from the smooth, but not by too much. It hurt my wrists and elbows a lot but my squats felt great. The Russian dude at my gym literally has half of his thumb ON the smooth, so if he can get that narrow I can try
45-10
135-5
135-5
225-4
315-2
365-1 (belt here on)
405-3
430-3
455-3
475-3 (PR)
500-2 (PR)
Might've had 3 in me but didn't want to risk it because the spotters would have been in a bad position. Not their fault, mine
Took belt, off
Malanichev style pause squats
315 four sets of 3
Legpress
5 plates 3x5
Hamstring and calf machine nothing fancy

Great and very long workout today. Lifted alone but still over 2 hours. Talked a lot too though. I am glad that 500 is now a training weight for me (defined by doubling it). The first 500 rep was definately the easiest I've done it. The way it felt I was shocked I had ever missed it.

[martin_mathers]

315-9 almost 10. (PR)




500-2 (PR)


Geezus.

[Torrtrefireto]

Geezus.

Haha after a few ****ty weeks as soon as I was done with school stress my training got great again!
2 PR's in main lifts in 2 days is pretty rare for me nowadays haha. The first 500 felt so fast.

After squatting for 4 years with my grip wide, thumbs not wrapped and wrists not under... 2 months of bringing my grip in has helped so much. This is how I would teach someone to squat now

[sirwazzles]

After squatting for 4 years with my grip wide, thumbs not wrapped and wrists not under... 2 months of bringing my grip in has helped so much. This is how I would teach someone to squat now

Narrow grip squats FTW.

[Torrtrefireto]

Narrow grip squats FTW.

So much pain but so much win

I'm really sore today. Part of me will not miss in a month or so when I am 100% done school and I don't have to walk several miles a day with sore and tight legs

But summer and winter were both terrible times for my training last year, and those were when I wasn't walking a lot.... so who knows

Next training session should be bench tomorrow. Then squat on Sun. Hoping to force myself to take it a little easy for bench so squats can be good

[sirwazzles]

So much pain but so much win

I'm really sore today. Part of me will not miss in a month or so when I am 100% done school and I don't have to walk several miles a day with sore and tight legs

But summer and winter were both terrible times for my training last year, and those were when I wasn't walking a lot.... so who knows

Next training session should be bench tomorrow. Then squat on Sun. Hoping to force myself to take it a little easy for bench so squats can be good

Sounds good. Good luck on both.

[Torrtrefireto]

Saturday 5/7
Bench
45-warmup
135-5
225-5
315-3
335-3
365-3 (PR)
Felt ****ty coming into today. Didn't want to go heavy but there were some wannabe meatheads trying to act big and bad screaming slamming weights ILS not putting away their stuff ect so I felt the need to remind them that there are much stronger people in the world (not that I am by any means a great lifter) who can lift weights without acting big and bad

365x3 big PR. Never even doubled it with heels on the floor before
HS Chest Press
3pps-5
4pps-5

If somehow I could manage to squat a PR tomorrow it'd be a phucking epic 4 days work of training for me.

[Torrtrefireto]

Sunday 5/8
Squat
45-10
135-5
225-4
315-2
405-3 (belt)
445-3
480-3 (PR)
495-1
Loaded 530 on but didn't feel optimistic so dropped back to 505
505-2 (PR)
Malan style pause squats
315- 4 sets of 3
2 small PR's today. 5lbs added for each. So like 1% haha, either way I'll take it. I am really enjoying the pause squats

[martin_mathers]

the **** is up with all the PRs man im not liking this very much. :(

[Torrtrefireto]

the **** is up with all the PRs man im not liking this very much. :(

wei shen me ni bu xi huan?
I forget if you can read?
为什么你不喜欢？
Being off of school pretty much, started really being dedicated to my bedtime routine (eating and stretching and foam rolling) and gaining tons of weight is paying off big time right now

But the school year is always good for my training. I am not confident I will continue improving through summer. Although with consistent employment it might work. The main thing I need is a steady/perdictable schedule. I will likely have to move at the end of summer so that will fux me up some

[martin_mathers]

wei shen me ni bu xi huan?
I forget if you can read?
为什么你不喜欢？
Being off of school pretty much, started really being dedicated to my bedtime routine (eating and stretching and foam rolling) and gaining tons of weight is paying off big time right now

But the school year is always good for my training. I am not confident I will continue improving through summer. Although with consistent employment it might work. The main thing I need is a steady/perdictable schedule. I will likely have to move at the end of summer so that will fux me up some

off school already?!! fawrkkkkkkkk imma drop outta high school!!!!

when you move to taiwan(or is it china?) expect some crazy drop in strength lol when i moved here 4 months ago from hong kong it took me 2 months to get back to where i was in terms of strength. i aint never getting on a plane again!!

[Torrtrefireto]

off school already?!! fawrkkkkkkkk imma drop outta high school!!!!

when you move to taiwan(or is it china?) expect some crazy drop in strength lol when i moved here 4 months ago from hong kong it took me 2 months to get back to where i was in terms of strength. i aint never getting on a plane again!!

I'm almost out of school. Just 1 little 5 page paper and 3 finals left. No more stress.

Taiwan if its with someone else, China if by myself. Honestly it probably won't happen anymore, life ****ing gets in the way. I want to with all my heart though so I am going to try hard.

Taiwan is cool and more friendly to both westerners and powerlifters, but China has much greater history. Plus I'm learning from a northern Chinese so the way I talk is a lot different than Taiwan (shi instead of si, di-er instead of dian ect) and it'll just be easier that way.

And yeah I'll prob lose a lot of strength and weight (especially if its China).
Hong Kong lol, I love the way they talk. Cantonese is so funny sounding to me

Next training day should be Wed
http://i348.photobucket.com/albums/q328/torrtrefireto/May2011.png
The back rawness from squatting

[Torrtrefireto]

I just renenewed my NSCA membership so I can take my CSCS at a discounted rate. Fun times, plus I'll get to read the journals which I enjoy from time to time... even though most of them are about vollyball or some silly stuff

Gonna bench today, might go to SSPT tomorrow for squattings because school gym is closed.... plus I miss lifting on good bars with calibrated plates. Then I'm gonna go ahead and talk to some of the gyms in my home town about possible employment once I get my CSCS. It will feel silly working at a golds with a CSCS but gotta make due until I can get setup better. Will also look into seeing if I can work out of the olympic lifting gym in my town, maybe bring in some metal plates and see what I can do about that. Great atmosphere there, just lacking in PL specific stuff. Not that I use anything but a bar, rack, bench and plates

[martin_mathers]

And yeah I'll prob lose a lot of strength and weight (especially if its China).


and die earlier...

[Torrtrefireto]

and die earlier...

haha whys that?
I think their life expectancy is just about as good as americas

Tuesday 5/10
Bench
45-warmup
135-5
225-5
275-2
315-1
335-1
365-1
385-1 Flatfood PR. But with just toes on I did pause it
405-0 Closer fail than the last time I tried it
350-5 PR
Pushdowns
70lbsx25
Curls
50's for 4x5

[sirwazzles]

Tuesday 5/10
Bench
45-warmup
135-5
225-5
275-2
315-1
335-1
365-1
385-1 Flatfood PR. But with just toes on I did pause it
405-0 Closer fail than the last time I tried it
350-5 PR
Pushdowns
70lbsx25
Curls
50's for 4x5

Are you a wizard? Please bestow me with magical bench powers. Thanks in advance.

[martin_mathers]

haha whys that?
I think their life expectancy is just about as good as americas

omg really? i dunno but the air quality in china is just sh!t...that goes without saying...and the food...their products...you never know what they're made of.



Tuesday 5/10
Bench
45-warmup
135-5
225-5
275-2
315-1
335-1
365-1
385-1 Flatfood PR. But with just toes on I did pause it
405-0 Closer fail than the last time I tried it
350-5 PR
Pushdowns
70lbsx25
Curls
50's for 4x5
STOP THE PRs!!!!!!! STOP IT!!!!!

[Torrtrefireto]

omg really? i dunno but the air quality in china is just sh!t...that goes without saying...and the food...their products...you never know what they're made of.


STOP THE PRs!!!!!!! STOP IT!!!!!
True about air quality. Id trust the food anywhere outside the usa better than the chemical factory **** we eat though
Wed may 11
By aparently popular demand I had a ****ty workout today
Squat
45-10
165_5
230-4
319-3
363-1
407-3 (belt)
407-3
407-3
Pause squat
319_3
319-3
Used kg plates today. Somehow takes 80lbs off my strength
Pullups superset with band pulldowns
Reverse hypers

[Torrtrefireto]

Are you a wizard? Please bestow me with magical bench powers. Thanks in advance.

Lol ask again when I finally get 4 playes


Video from yesterday
iTXVseCTNuI
Note 1- Why when I actually bring my camera do I have a ****ty workout?
Note 2- These all look fast on video, weird how they all felt like grinders in the gym

[Torrtrefireto]

I think I am going to use that mild setback as a sign that I should switch up my training

Starting monday is my Sheiko ripoff cycle.
M S and B
W D
F S and B

Basic principals same as Sheiko I guess... volume might be a little off.
http://i348.photobucket.com/albums/q328/torrtrefireto/SheikoRipoff1.png

[martin_mathers]

looks similar to the 9-week russian peaking program...

[Torrtrefireto]

looks similar to the 9-week russian peaking program...

shi ma?
I know I have looked at that but can't remember it. I'd really love to get my hands on a decently translated Russian programming book to see if I can program a little better. But, the two Russian(ish) books I have are Supertraining and the Zatoriski (sp)(he teaches at Penn State) book and neither go into practical training systems like that for PL'ers

[Torrtrefireto]

Sorry to dissapoint Martin Mathers becuase today was one of the most epic days I've ever had
Fri 5/13
Squat
45-10
135-5
225-4
315-2
365-1
405-3 (belt)
445-3
475-5 (2 rep PR)
500-3 (1 rep PR)
530-1 (PR)
Pause Squats
315-3
315-3
Bench
45-10
135-5
225-5
315-5 sets of 5 (Volume PR)
Close grip lat pulldown
12-5
15 3 sets of 5
Everything but 530 was really easy today. 500 for three felt like a joke, so did 475 for 5. I tried to figure out why today was great when wednesday sucked. My thoughts are:
1- These plates don't weigh as much as Eleiko plates
2- Maybe I squat deeper when on camera
3- Maybe I'm just weaker on camera
4- Had more food in me
5- Had stims in me
6- Just got out of a final so felt much less stressed

I think its a combo of all of the above

For bench I've def. never done 25 total reps with 315 before, big volume PR. Last set was hard

at one point I hung from a pullup bar to help give my lower back some relief and I got extremely lightheaded... like I felt very drunk. Enjoyable

[muscle_g]

looking strong!!!

[martin_mathers]

****ing adopt me.

[Torrtrefireto]

Sorry to dissapoint Martin Mathers becuase today was one of the most epic days I've ever had
Fri 5/13
Squat
45-10
135-5
225-4
315-2
365-1
405-3 (belt)
445-3
475-5 (2 rep PR)
500-3 (1 rep PR)
530-1 (PR)
Pause Squats
315-3
315-3
Bench
45-10
135-5
225-5
315-5 sets of 5 (Volume PR)
Close grip lat pulldown
12-5
15 3 sets of 5
Everything but 530 was really easy today. 500 for three felt like a joke, so did 475 for 5. I tried to figure out why today was great when wednesday sucked. My thoughts are:
1- These plates don't weigh as much as Eleiko plates
2- Maybe I squat deeper when on camera
3- Maybe I'm just weaker on camera
4- Had more food in me
5- Had stims in me
6- Just got out of a final so felt much less stressed

I think its a combo of all of the above

For bench I've def. never done 25 total reps with 315 before, big volume PR. Last set was hard

at one point I hung from a pullup bar to help give my lower back some relief and I got extremely lightheaded... like I felt very drunk. Enjoyable
New page bump

looking strong!!!
Thanks a lot dude. Your 700lbs reverse band squat was crazy

****ing adopt me.
haha don't worry. My training is always a roller coaster. I bet I'll fail 500 before winter time.

I wish I didn't bench yesterday, so bored today. I've done nothing but cook. Did make an epic breakfast though. 4 potatoes, 15 strips bacon (only ate 4 for breakfast but cooked them all) and 3 eggs all just mixed together topped with whole chocolate milk.

[Big Sexy J]

Your numbers have gotten a lot better lately. Did you make any tweaks in your training for this progress? Good stuff bro bro keep it up, you are gonna be a beast by your next meet.

[Torrtrefireto]

Your numbers have gotten a lot better lately. Did you make any tweaks in your training for this progress? Good stuff bro bro keep it up, you are gonna be a beast by your next meet.
Well in Nov I went 500/358/500 at 218.... then I decided to try olympic lifting and got down to about 200

In Jan when I went back to PL gaining weight was just amazing. Must've put on 15 fast pounds with no softness inrease in the gut. That got my numbers back up to aroun the same place, then it was a matter of technique tweaks mostly. Going from a more muscle squat to a more IPF close hands low as I can bar sort of thing. The past few weeks I dunno how I've been doing so good. Maybe they put test in the water here or something.
If I could manage to squat 550 (NSCA calc has me at 545 right now from 475x5 and 500x3, but thats silly) in Oct/Nov at ~230 I'd be pretty happy. I dunno about beastly. I'm still a few hundred lbs away from qualifying for RUM. Thanks though dood

But above all I'm making progress because I am enjoying the process of lifting more, and not worrying about making progress



Changed mind.... will run something similar to the Russian Squat routine starting Monday.

http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html?max=520

Will prob makes wendesdays a little easier, and not do the 6 rep day

[Torrtrefireto]

Monday 5/16
Weight- 223
Squat
45-10
135-5
225-4
315-3
365-1
430-2 (81%) (belt)
430-2
430-2
430-2
455-2 (85%)
455-2
First day Russian Squat Routine too easy, bumped up last two sets. Will continue to bump up sets if I feel I can on any given day. I enjoy flexibility
Bench
135-5
225-5
315-3
335-7 (PR)

[dtaps24]

Wow good stuff lately, didn't see the PRs from Friday and 335x7 is ridiculous. I think that 335x8=405, it's a theory I hope to test in the next 6-8 weeks.

[martin_mathers]

1 more PR then im unsubscribing.

[Torrtrefireto]

Wow good stuff lately, didn't see the PRs from Friday and 335x7 is ridiculous. I think that 335x8=405, it's a theory I hope to test in the next 6-8 weeks.
335x7=405 based on the NSCA calc but I got pwned by that weight a week or two ago so I doubt it for me


1 more PR then im unsubscribing.
Get more PR's or keep someone subscribed to my thread... decisions decisions

My wrist wraps don't stick anymore (sent APT an e-mail never heard back, no more business with them... they only lasted 1 month), so I got some new ones from titan as well as some deadlift slippers. Might even get new squatting shoes as a graduation present to myself. The rogues have been nothing but good to me, but I don't llike how many people think I am a crossfitter because of them

http://www.dynamic-eleiko.com/images/561107.jpg
http://www.dynamic-eleiko.com/images/G17563.jpg
http://www.roguefitness.com/media/catalog/product/cache/1/header_image/0dc2d03fe217f8c83829496872af24a0/n/i/nike-romaleos-h1_1.jpg

I've trained in the reddish ones (well did 1 squat with them to try them on) and really liked them, but I'd like to splurge if there are any better options. The nikes look the best imo, but I am concerned because Nike isn't really that rich in weightlifting shoe history. The other adidas shoes are the adistars which are obviously the most popular, but they look so flashy.

I've decided to get new shoes as a i just landed a job shoe. Got a 2 month internship, 40 hours a week, 13$ an hour no tax (thats right, this summer Torrtrefireto is making a whopping 4160$, ballin status achieved)

Please give input which ones I should get

[dtaps24]

Nope 335x8=405, that's the word on the streets. And by "word on the streets" I mean something I made up but think to be true.

[sirwazzles]

If you have a wider foot, the Romaleos might be better. The Adistars are narrower, or so I've read. I don't have extremely wide feet or anything, but my feet definitely aren't narrow and the Romaleos are just the right fit for me.

[DesireToGrow]

Wow strong strength.

[Torrtrefireto]

Nope 335x8=405, that's the word on the streets. And by "word on the streets" I mean something I made up but think to be true.
Sonsabitches

If you have a wider foot, the Romaleos might be better. The Adistars are narrower, or so I've read. I don't have extremely wide feet or anything, but my feet definitely aren't narrow and the Romaleos are just the right fit for me.
Yeah I have widish feet but the 2 pairs of adidas I've tried on fit okay. Its just too hard to find old model adistars and I don't like the way the new ones look or the power perfect's

Wow strong strength.
thanks brah

Wednesday May 18
Weight-221 (no schedule yesterday so I ate like ****)
Squat
45-5
135-5
225-4
315-3
365-1
It took until 315 for me to be able to squat right. So hard to get the bar low when t there is no weight on it
Russian Squat Cycle Week 1 Day 2
430-3 (80%)
430-3
430-3
430-3
455-3 (85%)
455-3
Deads
135-3
225-3
315-3
405-1 (75%)
405-1
Deads after squats, bad idea. Last time I will be doing them until after this squat cycle thing is over
Close Grip Pulldowns
10-5
15- 3 sets of 5

After training I had to start studying for my last final of the semester (saw my proff at the gym, he seemed pissed I was lifting before his exam instead of studying) but I was so hungry that I had to buy some candy and regular whole milk. Not to sound like a deuche, but that stuff tastes like garbage compared to organic type stuf, plus it was ultra pasturized and that destroys all the flavor. Also I weighed myself gym bag included for ****s and giggles, 242 exactly. Hard to believe thats how heavy I want to be, I thought my gym bag weighed a lot more. Feels so heavy

[Torrtrefireto]

wtf yesterday Roguefitness had the nike romaleos in my size (and every other size) and now they only have 9.5s and no other size.

**** me

[dtaps24]

Yeah if you're running Russian Squat program as written I'd ditchey the deadlifties. Nice workout there.

[Torrtrefireto]

Yeah if you're running Russian Squat program as written I'd ditchey the deadlifties. Nice workout there.

Thansk brah. I can't run things as written though, kills my creative spirit (homo)

Friday 5/20
221
Drove to gym (it was graduation day so traffic was extra bad) go to put stuff in a locker realize that I don't have my shoes, had to go through it all again
Squats
135-5
225-4
315-2
365-1
430-2 (belt) (80%)
430-2
430-2
430-2
430-2
430-2
500-1 (94%)
Was bored and wanted to go heavier for a set, wasn't heavy but i was pretty fatigued. Week 1 of routine over with. I think next week has the first hard day
Walkout
550- 22 seconds
Ghetto GHR
3 sets of 5
Leg Ext
150 2 sets of 10
Calf raises
stack for 3 sets of 10


Went to the Oly gym in my hometown last night. Werid ass location, as in... it shares its space with office cubicles. In between sets you sit down on office chairs and stuff. They seem cool with me training there when I move back home, great family enviroment too.

So glad I didn't go to my graduation and lifted instead. There were so many above mason dixon line cars there who didn't know how to drive in a circle and there were just so many people. Pretty much my nightmare.

My Cholinergic urticaria is acting up really bad and is forcing me to take basically ever step possible to keep myself as cold as I can. So off to another ice cold shower


Got kicked out of my summer class (last class I have to take). Now the new class I have to take interferes with the job I just landed. live.laugh.love/wrists

[sirwazzles]

How'd you get kicked out of class?

[Torrtrefireto]

How'd you get kicked out of class?

There wasn't enough people signed up.... I wasn't specifically kicked out, just I had to go to a diff. one. Very annoying but I talked to my advisor today and it seems like the only thing I have left to do is pass that class and then I will get my degree in the mail. Sweet

Monday 5/23
222.6
Squat
135-5
135-1
225-4
315-3
365-1
430-4 (belt) (81%)
430-4
430-4
430-4
430-4
430-4
500-2 (94%)
10125 was my previous total volume PR (405 5x5) but today I went 10320 with my work sets and 11320 counting the 500 double too. Not bad considering I still have 6x5 and 6x6 with this weight to go
Bench
45-warmup
135-5
225-5
315-2
355-4 (PR)
375-2 (PR)
How am I stronger in bench after all that squatting? How when my 'bench muscles' look like I barely lift can I bench this much, but my back muscles are huge (comparitively speaking, not huge just huge for me) and I suck wang at dedlifting? The world may never know

[DesireToGrow]

strongggggggggg.

[Torrtrefireto]

strongggggggggg.

gracias amigo. I am thinking about doing a vacation meet at the end of the summer

2011 treasure coast classic august 27 in port st lucia florida. It would be sweeeet to go to florida. Plus the USP(L)A seems to be just as legit as the USAPL. Deadline to enter is on my b-day so we'll see how training goes upto then.

Will almost certainly be a light 242 for it. No freakin idea on the numbers I'd like to hit. Just like to total more than 1445 I guess


edit- shoulder hurts bad today. It never hurts while lifting though

[Torrtrefireto]

Just registered for my CSCS exam. I feel like I was better prepared before I came to UMD than I am now, oh well... I'm gonna kill it anyways.

[sirwazzles]

Just registered for my CSCS exam. I feel like I was better prepared before I came to UMD than I am now, oh well... I'm gonna kill it anyways.

Nice. When are you going to take it?

[martin_mathers]

Just registered for my CSCS exam. I feel like I was better prepared before I came to UMD than I am now, oh well... I'm gonna kill it anyways.

damn so you gon be like a strength coach? livin' the dream eh

[el67ko]

How am I stronger in bench after all that squatting? How when my 'bench muscles' look like I barely lift can I bench this much, but my back muscles are huge (comparitively speaking, not huge just huge for me) and I suck wang at dedlifting? The world may never know

I lol'd at these questions. They truly are the questions of the universe that keep me awake at night.

Looking strong dude. I say do the meet. If you dont sandbag you should beat your 1445.

[Torrtrefireto]

Nice. When are you going to take it?
I dunno. If I take it before I get my degree I have to jump through some hoops, but if I want till after then I will have to until I'm done my summer job which means I would probably start training before I officially have it... which would suck for marketing type **** (as in, I can't put CSCS on my business card and give it to people before I have it) I can put NSCA-CPT but I think I will let that expire in january becuase once you have the CSCS there's no reason to keep the CPT. But anyways... I think I'll try to do it sometime in June/July.

I think I'll take a practice exam this sunday becuase so far the material has been very easy. If I do well enough on that i might as well just sign up and take the thing

damn so you gon be like a strength coach? livin' the dream eh
Yeah dude, I eventually want to own a meathead (all varieties, PL [well, maybe no multiply], OL, strongmen, BB) friendly gym.... thats the real dream

I lol'd at these questions. They truly are the questions of the universe that keep me awake at night.

Looking strong dude. I say do the meet. If you dont sandbag you should beat your 1445.
lulz, do you have the same issue brah? Your bench is even more outta proportion than mine

Either way, I have accepted the fact that my arms are small, and that in order to attract people, I think they need to get bigger. Damn world we live in, especially now because doing any arm work makes squatting the next few days SUCK

Wednesday 5/25
219 (gay)
Squats
135-5
225-3
315-2
365-1
430-2 (belt) (81%)
430-2
430-2
430-2
430-2
430-2
Borring, but friday should be ****ing tough. 6 sets of 5 with 430. Then next wednesday is 6x6!
BTN Lat Pulldowns
6-5
10-5
12-5
15-3
Wide grip pulldowns
15-10
12-10
Rear delts
DB Shrugs
60's, 75's, 100's, 100's, all for 10
Band Curls
50
Neck 'yes motions'
80
Neck 'no motions'
0 Felt unconditioned. I wouldn't be able to move my neck tomorrow. This used to be cake

[Torrtrefireto]

A friend of mine named Paul received an automobile from his brother as a Christmas present. On Christmas Eve when Paul came out of his office, a street urchin was walking around the shiny new car, admiring it.
　　"Is this your car, Mister?" he said.
　　Paul nodded. "My brother gave it to me for Christmas." The boy was astounded. "You mean your brother gave it to you and it didn’t cost you nothing? Boy, I wish . . ." He hesitated.
　　Of course Paul knew what he was going to wish for. He was going to wish he had a brother like that. But what the lad said jarred Paul all the way down to his heels.
　　"I wish," the boy went on, "That I could be a brother like that."

I thought that was pretty touching (no homo).
Slept like **** last night. Hope it doesn't happen again tonight because we have a big day of squattings in front of us

[JacobRothenberg]

I thought that was pretty touching (no homo).

you on that clomid stuff bro? maybe it's time to stop

[el67ko]

Yeah dude, I eventually want to own a meathead (all varieties, PL [well, maybe no multiply], OL, strongmen, BB) friendly gym.... thats the real dream

lulz, do you have the same issue brah? Your bench is even more outta proportion than mine
[/B]

I always kick around the idea of starting a gym like that. That really would be the dream. I would probably try and wait till I was financially secure in my career and got the whole marraige/kids stuff out of the way.

But if you start one I will just come work out there. Sounds cheaper and easier.

And I am not sure how my bench works. I have just stopped questioning it.

[sirwazzles]

A friend of mine named Paul received an automobile from his brother as a Christmas present. On Christmas Eve when Paul came out of his office, a street urchin was walking around the shiny new car, admiring it.
　　"Is this your car, Mister?" he said.
　　Paul nodded. "My brother gave it to me for Christmas." The boy was astounded. "You mean your brother gave it to you and it didn’t cost you nothing? Boy, I wish . . ." He hesitated.
　　Of course Paul knew what he was going to wish for. He was going to wish he had a brother like that. But what the lad said jarred Paul all the way down to his heels.
　　"I wish," the boy went on, "That I could be a brother like that."

I thought that was pretty touching (no homo).

Nice bro. Selflessness FTW.

[martin_mathers]

Yeah dude, I eventually want to own a meathead (all varieties, PL [well, maybe no multiply], OL, strongmen, BB) friendly gym.... thats the real dream

im down.

[Torrtrefireto]

you on that clomid stuff bro? maybe it's time to stop
lulz how'd you know? ;)

I always kick around the idea of starting a gym like that. That really would be the dream. I would probably try and wait till I was financially secure in my career and got the whole marraige/kids stuff out of the way.

But if you start one I will just come work out there. Sounds cheaper and easier.

And I am not sure how my bench works. I have just stopped questioning it.
It'd probably be cheaper. I'd give all bb.com guys a free 1 day pass haha

Nice bro. Selflessness FTW.
I saw it becuase my tutor is making me translate it from Chinese (I get about 1 sentance done every 15 minutes aren't I smart?)

im down.
Nice!

Friday May 27
221
Squats
135-5
135-5
255-3
315-1
365-1
430-5 (belt) (81%)
430-5
430-5
430-5
430-5
430-5
500-1
Total volume PR 13400lbs (previous was 11320). I've done 405 5x5 before, 430 6x5 wasn't as hard on my muscles but I couldn't breath the whole time. Weazing and everything, I think its allergies. Either way based on that I probably wouldn't have finished if it wasn't part of this program. Its a little scary when 5 minutes after a set you are weazing while getting under the bar for the next one. Oh well, I can't imagine how hard 430 for 6x6 will be on Wed
Ghetto GHR
2x10
Good Girls
90x25
Bad Girls
90x25

When I got home I took a 15 minute ice bath. Unpleasant but I feel good now. Drying numb skin off with a towel is very interesting

I ordered Romaleos in 12.5. I usually wear size 12 nike sneakers so I wanted 11.5's for the romaleos but this was all they had. If by chance they fit then I will keep them, but if they do not then I will exchange them. I anticipate they will get here in time for my 430 6x6 day but I do not think I will use them unless 100% confident that they fit like a dream

[Torrtrefireto]

Monday 5/30
220
Let me start by saying that since age 8 I have gotten probably a nose bleed roughly every other day every day of my life. No high BP or anything, just really dry nose or something. I've gotten it burnt out before but no results. Never gotten one while lifting
Squats
135-5
135-1
225-3
315-1
365-1
430-2 (81%) (belt) And here I got my first lifting nosebleed ever. Can't I get it when setting a PR or something?
430-2
430-2
430-2
430-2
430-2
All felt ****ty. Not consistent. My back is getting worrisom, I have 2 huge swollen bumps that I've had for a month or so now on my lower back. Dunno if should be worried or not
Bench
45-warmup
135-5
225-3
315-10 (PR) rest 1 minute 315-2 rest 1 minute 225-7
I was more gassed than I thought. Shoulder fels like **** all the time, feel weak, tired from squats but I can still get a bench PR. Ass came off for just about every rep, but I don't care becuase it never happens during max attempts or at meets
Curls
40's for 2 sets of 15


Its very hot out, and my car's fan is broken... not that of deal today because traffic wasn't around but where I live the average driving speed is probably ~10mph so windows down doesn't do a whole lot. Not complaining, I don't mind a good sweat

[sirwazzles]

BRB, feeling crappy and am gonna go bench 315x10.

[martin_mathers]

Let me start by saying that since age 8 I have gotten probably a nose bleed roughly every other day every day of my life. No high BP or anything, just really dry nose or something. I've gotten it burnt out before but no results. Never gotten one while lifting

i've had a nose bleed every day for my whole life. not like blood pouring out from my nose though like whenever i blow my nose theres always blood coming out. thats probably because of rhinitis and blowing my nose 10000000000000000 times a day.

[Torrtrefireto]

BRB, feeling crappy and am gonna go bench 315x10.
Haha I know man. But my 1rm still hasn't really budged in years

i've had a nose bleed every day for my whole life. not like blood pouring out from my nose though like whenever i blow my nose theres always blood coming out. thats probably because of rhinitis and blowing my nose 10000000000000000 times a day.
Really? I get gushers almost every day. They don't bother me though because it seems I am less stuffy than most people. Sometimes they are a nice way to help me fall asleep.... and I've gotten out of class with them before so its cool. Yours seems a little scarrier though

This wasn't a gusher just oozed. Looked exactly like that classic ed coan squat nosebleed except I half half the weight on the bar

[Torrtrefireto]

Got my Romaleos in. I think they actually fit well. I am slightly considering getting a half size smaller, but they are much snugger than my do-wins already.

My back hurts like **** doing bodyweight squats with them. Getting a little worried, but the way I always heal injuries is to keep on keeping on with it. I think if I survive tomorrow, that friday's workout will be very easy. Supposed to do 430 6x2 but might stick to 315

[Torrtrefireto]

Wednedsay 6/1
219
Squats In my Romaleos!
135-5
135-5
225-3
315-1
365-1
Time for hell
430-6 (81%) (belt) (PR)
460-6
460-6
460-6
460-6
460-6
Total volume PR 15480 vs 13400. Best before was 6 sets of 5, and before that 405 for 5x5. This ****ing sucked. It was so hard to breath the whole time. But I survived, so I can give the finger to Prelipins chart
Sumo Dead In my new slippers, turning into such a gear whore
135-5
135-1
225-1
225-1
315-1
315-1
Wide Grip Pulldowns supersetted with behind neck pulldowns
15-5 and 10-5
15-5 and 10-5
DB Row
50-5 e
75- 5 e
Rear delts, side delts, stretching

The romaleos are a dream. The heel is a tad higher which changed my technique a little but I feel very stable and snug, I feel that I can push a little harder. You might think of Nike and think **** quality but these shoes are heavy duty man. Definately better made than my do-wins. Today was one of the hardest squatting days ever. No set was really all that hard on my strength, but from set 1 through the end of deadlifting I was wheezing the whole time

Gonna restart on creatine becuase my BW is starting to fall and this routine is going to start getting hard

[Torrtrefireto]

Friday 6/3
220
Squats
135- 5x5
225-3
315-1
365-1
430-2 (81%) (belt)
430-1
Back was ****ing killing me so I called a halt to it. The swelling is pretty extreme too. At least I haven't called it quits on one of the hard days. Still plan to squat on Monday. Gonna get a massage today, becuase RICE'ing hasn't helped at all

[Torrtrefireto]

Massage felt good but didn't help back. Getting worries

[sirwazzles]

How and where was it hurting?

[Torrtrefireto]

How and where was it hurting?

Unfortunately I can't really even describe it. Just a feeling of very overworked instability.

Left spinal erector area, no way of knowing which specifically, but I feel it more when I stretch my lats than my spinal erectors.

Started heating it and that helps some. I am a little scared for tomorrow but gotta go down swingin

[sirwazzles]

Unfortunately I can't really even describe it. Just a feeling of very overworked instability.

Left spinal erector area, no way of knowing which specifically, but I feel it more when I stretch my lats than my spinal erectors.

Started heating it and that helps some. I am a little scared for tomorrow but gotta go down swingin

I understand. Good luck tomorrow.

[Torrtrefireto]

I understand. Good luck tomorrow.

Thanks dude. Today was probably the most worried I'd ever been about injuring something if I train, but train I did

Monday 6/6
218 (WTF)
Squat
135-5
135-3
225-3
315-1
405-1 (belt)
455-5 (86%)
455-5
455-5
455-5
455-5 5x5 PR. No set hurt, but every set was hard. I could breath inbetween thank god but reps 3-5 on most of them were really tough
Walkout
555-1 It wasn't too bad. I would've failed if I had tried it then, but I think theres a chance that I could have gotten it today if fresh. At the end of this cycle I am somewhat confident i can get it
Squat
500-1 ****ty slow rep
Bench
45-10
135-5
225-5
315-3
Wanted to work with 315 today but it was too heavy to do a lot of work fast, and I didn't feel like being in the gym any longer so I dropped it
275-17 (PR)
Benching in the Romaleos felt good. The tiny bit of extra heel helped me keep my ass down
Arms
Planks
Reverse plank
Done

Studying for the CSCS goes well... The exercise techniques chapter had a lot of **** I don't agree with.
Squatting technique, pulling technique, olympic lifting technique, spotting technique I thought all were bad
Examples: You must pull with an alternate grip. Squats done with tennis shoes, pulls done in oly shoes, when someone is DB benching spot at the wrists not the elbows (this depends on context I think). They explain the hook but don't show the oly moves using a hook grip, and don't mention it in deadlifts. Lots of stuff like that gets on my nerves.

[Torrtrefireto]

After reading supertraining I'm not enjoying the plyometrics chapter. They don't even reference verkoshansky or any of his studies

[dtaps24]

After reading supertraining I'm not enjoying the plyometrics chapter. They don't even reference verkoshansky or any of his studies

When are you gonna run Verkoshansky cycles for Squat and Bench? You could incorporate it into your own split very easily, or alternate like the Russian Peaking Cycle and do Heavy Squat/light Bench Friday and Heavy Bench/Light Squat Friday, on Wednesday you could do your deadlifting.

[martin_mathers]

275-17 (PR)

you did 17 reps with my max...
http://i56.tinypic.com/29cqiw3.jpg



Examples: You must pull with an alternate grip. Squats done with tennis shoes, pulls done in oly shoes, when someone is DB benching spot at the wrists not the elbows (this depends on context I think). They explain the hook but don't show the oly moves using a hook grip, and don't mention it in deadlifts. Lots of stuff like that gets on my nerves.
wow im surprised...

[Torrtrefireto]

When are you gonna run Verkoshansky cycles for Squat and Bench? You could incorporate it into your own split very easily, or alternate like the Russian Peaking Cycle and do Heavy Squat/light Bench Friday and Heavy Bench/Light Squat Friday, on Wednesday you could do your deadlifting.
It does sound very doable. I didn't know he had one for bench, is it just the squat %ages? I like the idea of that, I will think about it. His routine just seems a little too easy. Maybe he's best read academically while someone like Sheiko or whoever invented Russian squat or smolov is best applied? Who knows

you did 17 reps with my max...
http://i56.tinypic.com/29cqiw3.jpg

T-rex arms brah, sorry. Plus I wasn't doing these like competition form or anything. I really should be a bench only guy


wow im surprised...
Me too. I plan on teaching anyone I ever coach to hook their deadlifts (not that I do)

[dtaps24]

The cycle I have seen is a peaking cycle, it should be applicable to squats and bench I would think. I would do it if my shoulders didn't suck.

[Torrtrefireto]

The cycle I have seen is a peaking cycle, it should be applicable to squats and bench I would think. I would do it if my shoulders didn't suck.

Maybe. I'll look at it closer to see if maybe I'll do it coming up to the possible August meet.

But all that depends on my squattings. I don't want to do the meet if I won't out total my last meet, and I can't imagine I'll match my deadlift.

I would really enjoy going 1500 before 2012 starts

[dtaps24]

Maybe. I'll look at it closer to see if maybe I'll do it coming up to the possible August meet.

But all that depends on my squattings. I don't want to do the meet if I won't out total my last meet, and I can't imagine I'll match my deadlift.

I would really enjoy going 1500 before 2012 starts

You'll outtotal it for sure. Eat your Wheaties and keep training smart. You might not match your deadlift, but I think you can easily make up for it on bench and squids.

[Torrtrefireto]

You'll outtotal it for sure. Eat your Wheaties and keep training smart. You might not match your deadlift, but I think you can easily make up for it on bench and squids.

Ha if only I ate wheat. I think I should outtotal it too as long as I have a good meet. So far my good meets have all been close by, and the further away ones (one, actually) sucked. But I won't let that scare me.

Scheduled my CSCS for august 6th. Next chapter to read is aerobic exercise training perscription, blech.
I still have to get cpr and aed stuff done soon

[dtaps24]

Ha if only I ate wheat. I think I should outtotal it too as long as I have a good meet. So far my good meets have all been close by, and the further away ones (one, actually) sucked. But I won't let that scare me.

Scheduled my CSCS for august 6th. Next chapter to read is aerobic exercise training perscription, blech.
I still have to get cpr and aed stuff done soon

Well in that case you should consider steroids. It's a rule, wheat or AAS. Good luck on your tests broski.

[Torrtrefireto]

Well in that case you should consider steroids. It's a rule, wheat or AAS. Good luck on your tests broski.

I really should. If I was rich enough to pay off the officials and not get piss tested I'd hop on right now

Honestly, if you told me rubbing tree bark on my balls would help me finish this squat cycle uninjured and stop losing weight I'd probably do it

Wednesday 6/8
216.8
Squat
135-5
135-5
225-3
315-1
405-1 (belt)
430-2 (81%)
430-2
430-2
430-2
430-2
430-2
Felt ****ty until 430. I had to take all of my warmups really slow for my back not to hurt. Scared I'm squatting high now
Behind neck pulldowns
10 3x10
DB row
50, 75, 100, 5 each side each
incline retractions
30's 3x10

So far every workout I have rounded up to the next weight that was convenient or I liked. So 450.6 became 455, 424 became 430 ect. Next workout is supposed to be 477, should I round down to 475 (convenient) or upto 480 (keep with trend of going a little heavier than supposed to)?

[sirwazzles]

If you think you can handle the heavier weight, do it.

[Torrtrefireto]

If you think you can handle the heavier weight, do it.

480 4x4 will be a very hard workout. But I'd rather hard over easy. Either way I doubt I can feel the difference between 475 and 480 anyays

[Torrtrefireto]

To counter the weight loss (which I blame on Costco's recent discontinuation of macadamia nuts) I've started:
Beef liver tabs again
Digestive enzymes again
^^ both to help boost appetite

and e-bol, which didn't work last time but I had a bottle so figured **** it why not

[DanielBeauchamp]

I always round up. Do it!

[Torrtrefireto]

I always round up. Do it!
So it was said by DBC, so it was done

Friday 6/10
218 *back on track*
Squat
135-5
135-3
225-3
315-1
405-1 (belt)
480-4 (PR) (90.5%)
****ty. First rep-4th rep all slow, all loss of upper back tightness. Decided there was no way i'd finish the day
480-4
Better, kept better tightness. Only 4th one slow
480-4
Same as first set
480-4
Maybe the grindiest set of my life. I sat there breathing between #s 3 and 4 for a whole ten seconds, and 4 still took maybe 4 seconds to grind out. 10/10 hardness day
Sumo Dead hook grip
135-3
225-1
315-1
Leg curl
70-20
Calf raises
stack- 10 and hold as long as I could

Not really sure what I'm gonna be able to max at. Based on the #s I have used for the calculator so far, the predicted max at the end is 560. Not feelin that. 545 maybe. I dunno. I am considering trying out a squat suit and maybe training for a meet like that next year. Why not? I'm still seeing stars from this session though, so I dunno about adding any more pressure

[dtaps24]

Nice workout my man, have heard this is the workout that tells the tale so getting through it at a rounded up weight is a very good sign.

[Torrtrefireto]

Nice workout my man, have heard this is the workout that tells the tale so getting through it at a rounded up weight is a very good sign.

really? Maybe ya link me to where you heard this? There's a lot less response to this cycle than there is to smolov floating around

[dtaps24]

really? Maybe ya link me to where you heard this? There's a lot less response to this cycle than there is to smolov floating around

It was from the 9 weeker that this is condensed from, I think it mighta been Peon Lover's program review thread, I dunno. I would think the same concept applies though, perhaps even more with the accellerated program.

[Torrtrefireto]

It was from the 9 weeker that this is condensed from, I think it mighta been Peon Lover's program review thread, I dunno. I would think the same concept applies though, perhaps even more with the accellerated program.
I see. I never knew that this was part of a larger program. Oh well

Monday 6/13
216 (****ING **** **** ****)
Squat
135-5
135-5
225-3
315-1
365-1
430-2 (81%) (belt)
430-2
430-2
430-2
430-2
430-2
Felt better than most of my light days do. I taped them so I'll upload. Hitting depth I hope. Any critiques on my form would be appreciated as always
Bench
45-25
135-5
225-5
275-1
315-1
335-1
365-2
225 (narrow/wide/normal 3/3/3)x2
225-15
Bar speed on all the reps but the 2nd 365 was out of this world (for me) imo. Not to be deuchy but I impressed myself on tape
Side raises front raises overhead press and arms

BXHN-oT_1cY

I am very happy with how my training is going. I'm really enjoying it right now. For me, enjoying the lifting days>adding to my total.

[Torrtrefireto]

I am supposed to squat 505 (95%) for 3x3 tomorrow

That, 530 (100%) 2x2, and 55x1 (the next two hard workouts) all seem pretty impossible to me right now.

505x3 puts me at a 550 max according to NSCA, and 540x2 puts me at 560. Super duper haha. I think 545 is a solid wish for the end of this cycle

[sirwazzles]

Don't worry about the projections and just hit those workouts. Whatever you max at is whatever you max at when the time comes.

[martin_mathers]

damn your squats are ridiculously explosive...how are you so quick out of the hole?

[Torrtrefireto]

Don't worry about the projections and just hit those workouts. Whatever you max at is whatever you max at when the time comes.
ha hitting those workouts is exactly what I am worrying about

damn your squats are ridiculously explosive...how are you so quick out of the hole?
Bouncing I guess is how I do it. More practice you get, more speed you can do it with while still being under control. I'm not very happy with my squats in this video, though. When I squatted wider (like stereotypical pl wide stance) I had no explosion. So I brought it into where it is more natural

I just squat down as far as I can and then I bounce up. If you have to stop yourself then you won't bounce as much. Maybe its because I'm short with fattish legs

[Torrtrefireto]

Wednesday 6/15
Didn't weigh in
Squats
135-5
135-5
225-3
315-1
405-1 (belt)
445-1
475-1
505 (95%) 3x3 was the workout today.
505-2 Unracked the bar feeling great. 1st rep I went down and came up but something was wrong, one of the sides was way lighter. One of the ****ing side spotters didn't listen when I said 'do not touch the bar'. I really try not to blame others for my faliures, but this guy ignoring my request put me in some pretty grave ass danger. Totally tweaking and twisting becuase one side was 50lbs heavier feeling. Should've yelled at him, but why bother. My fault for not waiting for someone smarter, or going to a gym where people actually lift. Rep #2 was horrendous but I got it. I was just scared

505-2 Asked the guy's friend for a spot, and two other guys but not him. Sorry brah, don't want to offend you but I would rather not get injured. Thats what I get for using a guy who thinks plyometrics are supposed to be used for conditioning as a spotter. 1st rep good. 2nd rep bad, I tried to go way too fast

505-0 Didn't even get out of the whole (edit... so mad I spelled hole whole). Tried to really get this one fast becuase I was so scared of a spotter helping if I was too slow. Had to dump it forward
Sumo Hook Grip
135-3
225-3
315-1
405-1 (sumo hook pr....yay)
Hook static holds
upto 405
bb style back work including 5 pullups with 10lbs added and done

Thus concludes the russian squat routine for me. Not all bad. Made a lot of PRs. Even crazier, I made a lot of PRs in a fatigued state, and some of the PRs (430x6, 480x4) I then repeated for multiple sets. Even 505x2 was previously my PR an dI got it for 2 sets today. But I'm obviously not getting 530 for 2x2 on Monday. Figure I should cut my losses. Think I'll max on sunday see what I got out of it if anything. I think it really ****ed my technqiue, now I good morning every rep

Advice needed

[Torrtrefireto]

Tenative Plan:
Friday- Come in, maybe some light light light squats (225) and some benching
Sunday- Squat to a max. Ultimate goal is to go 2.5x bodyweight. So thats 545 at 218
Wednesday- Sumo dead
Friday- Squat and Bench
That monday and onward M/W/F S+B/D/S+B. I'll rotate the squat sessions to light, volume, and heavy. The bench sessions from light+volume and heavy, and the deadlift sessions from light, medium, and heavy with static volume to help bring up technique

[Torrtrefireto]

Neck's a little sore and scuffed from having to dump the weight yesterday. Today will be very lazy. Still haven't decided if I'll test on sat or sun

[dtaps24]

Test on Sunday, new split looks pretty good, only test Sunday if you feel up to it though, if not just test Monday

[Torrtrefireto]

Test on Sunday, new split looks pretty good, only test Sunday if you feel up to it though, if not just test Monday

Thanks dude. Sounds like a plan. I think I will train on Sunday and just do whatever I feel up to. If I'm not feeling like going to a real max the I'll just do whatever and not test at all. I don't care enough about it to **** up a week of training over it.

Today was epicly lazy. Watched 3 movies and drank a half gallon of chocolate milk

[martin_mathers]

Watched 3 movies and drank a half gallon of chocolate milk
winning. life of a champion!

is it gonna be a full test day or just for the squat and bench?

[Torrtrefireto]

winning. life of a champion!

is it gonna be a full test day or just for the squat and bench?

Was just gonna be squat. Wasn't gonna test bench, but was bored today so I figured **** it lets go lift. Then I decided to just squat 225, then I was scared people would think i was weak (silly vanity) so then I decided to bench instead

Friday 6/17
216.8
Bench
45-wu
135-5
225-5
275-1
315-1
355-1
375-1
390-1 (PR)
405-0 (PR attempt)
Shoulders and prehab stuff and done

405 you son of a bitch you got me again. I think I should not test my bench again until I know I can get 405. First 385 last may, first 390 this june. Yay

I taped these, I'll make a vid of this day+sunday

[Torrtrefireto]

Sunday 6/19
Squat
135-5
135-5
225-3
225-1 (start video)
315-1
405-1 (belt)
455-1
495-1
535-0 PR attempt
Russian squat routine yeilded 0lbs gain on the squat
Things I learned:
Don't do more work than it says to
Don't use a max higher than your max
Don't switch shoes in the middle
Don't hurt your back
Don't lose weight

My belt prong bent as I was trying to put it in for 535, so only the top prong was actually in. Felt less tight but thats not why I missed I just wasn't strong enough. Either way, this belt will be retired effective immediately. 2nd time it has bent on me

1HRNta6lqtE

Any advice from anyone would be appreciated :) Really like to get over the 405 bench and 545 squat hump



Starting tomorrow the schedule is:
Monday- Work and class
Tuesday- Work Chinese tutor and lift
Wed- Monday
Thurs- Tues
Fri-work
Saturday-Lift
Sunday- off

[martin_mathers]

Sunday 6/19
Squat
135-5
135-5
225-3
225-1 (start video)
315-1
405-1 (belt)
455-1
495-1
535-0 PR attempt
Russian squat routine yeilded 0lbs gain on the squat
Things I learned:
Don't do more work than it says to
Don't use a max higher than your max
Don't switch shoes in the middle
Don't hurt your back
Don't lose weight

My belt prong bent as I was trying to put it in for 535, so only the top prong was actually in. Felt less tight but thats not why I missed I just wasn't strong enough. Either way, this belt will be retired effective immediately. 2nd time it has bent on me

1HRNta6lqtE

Any advice from anyone would be appreciated :) Really like to get over the 405 bench and 545 squat hump



Starting tomorrow the schedule is:
Monday- Work and class
Tuesday- Work Chinese tutor and lift
Wed- Monday
Thurs- Tues
Fri-work
Saturday-Lift
Sunday- off

damn it! next time.

LOLed at chinese tutor

[Torrtrefireto]

damn it! next time.

LOLed at chinese tutor

My goal is to not try a max on any lift again until I know I can pwn those weights.

Whats wrong with me trying to learn a new language jerk?

I can now even count to 5 in Cantonese, but thats by chance I'm not really trying to learn

[martin_mathers]

Whats wrong with me trying to learn a new language jerk?

I can now even count to 5 in Cantonese, but thats by chance I'm not really trying to learn
white ppl talking in cantonese/mandarin is ****ing hilarious to us/me.
bItVP-zxzmE
this might seem good music to you but is super funny to me LOL

[el67ko]

Looking really solid. Based of the 390 and 495 lifts I'd say you were very close on both PR attempts. You may have had the 405 bench without the 390 attempt. I'd say just keep doing what you are doing and give it a little more time.

[Torrtrefireto]

white ppl talking in cantonese/mandarin is ****ing hilarious to us/me.
this might seem good music to you but is super funny to me LOL
I see, I believe you to just be mad because I can read better than you.

Looking really solid. Based of the 390 and 495 lifts I'd say you were very close on both PR attempts. You may have had the 405 bench without the 390 attempt. I'd say just keep doing what you are doing and give it a little more time.
Thanks dude. I will be keeping at it, but also giving myself some time to recover coming up from what I consider to be an overuse injury in my back.

Today was my first day of work. Man did it suck. Oh well, $ is $ and its good pay too.

[dtaps24]

Looking really solid. Based of the 390 and 495 lifts I'd say you were very close on both PR attempts. You may have had the 405 bench without the 390 attempt. I'd say just keep doing what you are doing and give it a little more time.

I agree with the Elk. Lookin strong, I wouldn't sweat the lack of PR on the Russian program I think you did decent with it all things considered and you know how to tweak it next time.

[Torrtrefireto]

I agree with the Elk. Lookin strong, I wouldn't sweat the lack of PR on the Russian program I think you did decent with it all things considered and you know how to tweak it next time.
Yeah agree dude. No care. It was fun (well, some days) and thats what matters

Tuesday 6/21
I think I weighed 216 this morning. Too sleepy to really see
Bench
45-wu
135-5
225-5
275-15 (rest 60 seconds) 275-5 (rest 60) 275-3
Was hoping the 2nd and 3rd set would be a little better
Behind neck pulldowns
10- 16 (rest 60) 10-8 (rest 60) 10-7
Better
HS Row
2pps-5 each, 3pps 5 each 2 times
Arms
done

In and out less than 45 minutes, felt good. New schedule sucks though. I used to have the gym to myself now I have to go during peak hours. At least a higher %age than normal were semi-serious lifters

[Torrtrefireto]

The next usapl meet in my state (aug 27) just got shcheduled for the 1 saturday I won't be here

I think its on purpose

[Torrtrefireto]

Wednesday 6/22
Had an exam today so I figured I'd lift after it and free up my thursday a little bit
Sumo Hook Grip
135-5
225-3
315 5 sets of 3

Rowing machine resistance 8 (45 seconds sprint 2 minutes rest)x3

Hands hurt at the end of workout, thats it

[Torrtrefireto]

Friday 6/24
213 (yup... not mad)
Squats
135-5
135-5
225-5
315-1
405-6 (belt)
405-6
405-3
405-5
Bench
45-wu
135-5
135-5
225-3
275-1
335-3
335-2
Hardest 335's I've had in a long time. I guess I am just worn out. It felt as hard as 365x3 was recently.
Leg machines and done

[Torrtrefireto]

Knee's bugging me lately. I was hoping that taking it easy this week would fix it. Below my patella

Also I might have some ringworm on my back (where I pull my shirt up so it contacts the bench)

Feelin' hardcore

[Torrtrefireto]

Monday 6/27
216 (weird... stop caring about weight and it goes back up)
Squat
135-5
135-5
225-4
315 4 sets of 3 pause squats
Bench
45-wamup
135-5
135-5
225-27 (ties PR. How do I manage to tie a 3 year old PR... figure that I'd get 26 or 28 but nope get right on there)
Side raises 10lbs platesx25
Front raises same
Arms plate curls supersetted plate overhead ext 3x10 45lbs plate
Rear delts machine

[martin_mathers]

Monday 6/27

225-27 (ties PR. How do I manage to tie a 3 year old PR... figure that I'd get 26 or 28 but nope get right on there)


the fuarkkkkkkk...225 for 27 at 18?!

[Torrtrefireto]

the fuarkkkkkkk...225 for 27 at 18?!
19 (almost 22 now)
t-rex arms brah, plus back in the day I was training for football (lulz) and I did the typical football player half reps

[dtaps24]

Monday 6/27
216 (weird... stop caring about weight and it goes back up)
Squat
135-5
135-5
225-4
315 4 sets of 3 pause squats
Bench
45-wamup
135-5
135-5
225-27 (ties PR. How do I manage to tie a 3 year old PR... figure that I'd get 26 or 28 but nope get right on there)
Side raises 10lbs platesx25
Front raises same
Arms plate curls supersetted plate overhead ext 3x10 45lbs plate
Rear delts machine

Mehbe I'll try not caring about my lack of fattitude and I will achieve fatness and powerlifting Nirvana.

[Torrtrefireto]

Mehbe I'll try not caring about my lack of fattitude and I will achieve fatness and powerlifting Nirvana.
6wS5xOZ7Rq8
^^ my life philosophy

Sumo hook
135-5
135-1
225-3
315-1
365-1 tweaked hammy
Conventional mixed
365-1 really fast. Fastest I've ever done with this weight probably.... not that it really matters how fast I can go 150lbs under my max
2 sets 5 pullups

[Torrtrefireto]

Saw transformers 3 last night.


Was what I expected, not great in the movie department, sweet in the explosion departnment

I enjoyed it though.


My headaches are coming back so I am tempted to try to go on a keto diet without the goal of losing weight

[Torrtrefireto]

Sat 7/2
215
Squats
135 5,5
225 4
315 1
405 1 belt
455 1
475 3
475 2
405 8
Bench
135 5
225 3
275 1
315 8
355 2
Pulldowns, weighted chinese planks (those little bastards can do it with 50 kilos, 20 kilos killed me)

wasn't feeling going heavy today. I think planning to g oheavy or light sucks for me... better to do whatever I feel like when i get to the gym. Reps felt better. Got vid of 315x8

[martin_mathers]

Saw transformers 3 last night.


Was what I expected, not great in the movie department, sweet in the explosion departnment

I enjoyed it though.

no megan fox no watch


Got vid of 315x8
in4 bench madness vid

[Torrtrefireto]

no megan fox no watch


in4 bench madness vid

lulz new girl is arguably hotter. Megan fox does have that white trashy sex appeal that this one doesn't though.

I'll make a video someday. Prob today I'm bored
uawhqSQFW9U
Yup bored. Its the first video under bench press, sorry about the long vid

[Torrtrefireto]

Hurt my hamstring again today jumping in a pool


Getting a little worried about it

[Torrtrefireto]

Hurt my hamstring again today when I stepped on some uneven pavement. Probably gonna take off until at least Friday. This hammy ended my football career I don't want it to mess with my PL career too

Monday 7/4
Squats
135-5
135-5
225-3
315-4 pause
365-1 pause
405-3 Ties no belt PR. Was easy, could've done 5 but worried about hamstring
Front squat
135-5 Way easier than it was during OLY days. Sleeves+Romaleos+it was 90 degrees in the gym=easy to sit down I guess
Push Press
135-5
155-1
185-1 All easy, I was just dicking around at this point
Front squat
185-1
Bench
45-wu
135-5
225-5
BTN Pulldown supersetted with front pulldown hook grip
6 10+10
8 10+10
10 10
Chinese plank with a 45
1:35 seconds

Done. Today was basically just lets have some fun day

[Torrtrefireto]

http://i348.photobucket.com/albums/q328/torrtrefireto/Summermeettraining.png

Planned training to lead up to next meet. I have to decide if I am doing it or not by 7/22

Week off is in there because that saturday I am taking my CSCS so I gotta have plenty of study time.

Tonight is my last night of class ever. Tomorrow I will celebrate and either drink mao tai bai jiu (a sorgrum based grain alcohol) or some vodka.

I took PEA at work today with some focus xt. Big mistake... couldn't do any work for like 45 minutes because I was so high.

I averaged the progress I have made from meet to meet, and I calculated that this meet I should go:
545/390/583 for like a 1520 total..... yup thats not gonna happen... diminishing returns ftl

Even though I've gone 390 T&G and 545 dead I used 375 and 505 because those are my best #'s in IPF conditions and I'll be lifting in a strict fed come august

[BodyBldgPwrLftr]

What's the next meet and strict fed you're referring to?

[Torrtrefireto]

What's the next meet and strict fed you're referring to?

Well before they announced the August USAPL MD meet I decided to go to Florida that weekend. I am thinking about doing a USPA meet down there Aug 27

So today I had my last day ever of college. What a waste of 4 years
After I got out I decided to celebrate with some chipotle, and proceeded to lock my keys in the car

Anyways
Wednesday 7/6
Bench Pausing
45-wu
135-5
225-3
275-1
315-1
355-1
375-1 Ties pause PR. Not unhappy because I haven't paused in a long time plus I didn't have my non slip thing so it was hard to get tight. My lower back cramped bad at lockout, like I could barely stand up. Funny how I guessed on that program thing perfectly, I have vids... dunno if I'll upload them anytime soon
T-bar row machine
1 plate 10
2 plates 5
3 plates 5
4 plates 5
BTN Pulldowns
8-10
10-5
12-5
Arms with a 45 plate
curls and overhead ext supersetted
2e, 4e, 6e, 8e, 10e, rest, 10e, 8e, 6e, 4e, 2e

Some of my pauses were a little like a double bounce and go. 375 I had a really good pause though that no one could redlight

[martin_mathers]

So today I had my last day ever of college.
fawking jelly

the meet training plan looks real simple and basic and i love it. have you ever done it before? why did you pick it?

[Torrtrefireto]

fawking jelly

the meet training plan looks real simple and basic and i love it. have you ever done it before? why did you pick it?

No I've never really done that exact thing before. I usually just go to doing each lift on its own day and then going as heavy as I feel like

Which is prob what I will do this time anyways. I like sheiko style training, but I get the best results out of doing each lift 1x a week especially when peaking. But I might throw some extra squats in on Fridays just to loosen up

The last time I peaked was last july and it went horribly. So my last 2 meets I've just trained pretty much as normal and they've gone well.