01/15/2012
I decided to work up to a heavy single raw today on deads since i am start the smolov intense phase and probably wont be deadlifting for 3 more wekks. I havent done any heavy deads since my last meet on dec 10. The only DL work I have done recently was some speed deads one day. The last heavy single i did raw was something like 505.
Raw Sumo Deadlift-
475x1 515x1 535x1 545x1- felt fairly easy so i was happy with that
Starting the Intense phase of smolov tomorrow. Im skipping the switching phase but i will have had 5 days off from squatting so i will be fine. I plan to do day 1 and 3 raw and day 2 in suit bottoms(based on higher max) this way i can get back in to heavier weights before I start westside style training again.
i def think i tweaked the origin of my biceps femoris short head tonight, been icing and taking some nsaids. Its not bad just feels stiffer and a bit off. Will foam roll and continue to ice/nsaid tomorrow.
I start carb backloading today. For those that dont know basically its just protein and fat pre-workout and high carb re-feeds post. I am going to stick with this for a while and see how it goes. Workout felt fine today even with little food and no carbs in my system.
off day today, just got my gear back from titan and my school loan came through. Good day. Im thinking about possible doing APF single ply nationals as a tune up meet for USAPL nationals. Its close to where i live and its the only meet around when I would want a tune-up leading into nationals.
You've been doing some beastly squatting lately. I just hope I can hit those sort of numbers when I get back down to 181.
Also, nice work getting on the news. You've got 5 of your 15 minutes.
617/385/600 - belt/wraps, best gym lifts.
600/370/600 - best competition lifts.
575/330/560 - best competition lifts at 181 raw.
"I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
You've been doing some beastly squatting lately. I just hope I can hit those sort of numbers when I get back down to 181.
Also, nice work getting on the news. You've got 5 of your 15 minutes.
haha thx man i need to get that last 10 lol, squatting has been feeling really good lately, and if u cut slowly im sure ul keep ur strength up, im actually a bit heavy right now(sitting around 190) i feel i can cut to 181 and be fine but i would be more comfortable if i was closer to 187. I have been eating really sh***y lately so once i clean up my diet and actually do some conditioning i think ill be back down to where i want to be
BW is still sitting around 190 but i feel/look less fat so who knows lol.
Squat
335x5 385x3 435x4 465x4x3
Deadlift-Suited
535x1 585x1x2 605x1x2(gym PR@Current BW) 625xmiss(would have tied all time PR regardless of BW)
Suit is really tight and i missed bc im not used to having such a tight suit and i didnt pull my shoulders back at the start so i got stuck mid thigh. I will work on my set-up and I feel very confident that I will pull over 650 at nationals.
if your referring to the 545 wrapped and 525 raw squats i did on test day,i used some old rpms and didnt wrap them very tight, i think with a new set of better wraps wrapped tight i would get more but not alot more. The wrapped set was more for ****s and giggles and i was really just seeing if I could get close to what i hit at the meet full gear without a suit. Between my suit and wraps i usually get around 150 over my raw max.
Straight Leg Rack Pull-
below knee done to simulate letting the bar get out in front of me and having to extend my back to finish the pull. Hopefully I will get used to my suit and my form will improve so i wont need this but it was a problem I was running into the other day during suited deads. All sets are DOH except the last one where only the first rep was DOH.
225x5 315x5 405x5 495x3
Atlas Stone-48in
200x3
did this for fun and to see if i could, it was very easy I will prob try a heavier stone the next time I play around with the atlas stones.
Shirted Bench
225x5 275x3 315x3 365x1
add new size 40 katana(super tight) went down as far as i could(not very far)
425x1-didnt move at all lol
475x1
515x1
565x1
605x1x3
-used a 2 bd on the second rep the first and third were just as far as i could get them which was around the 2 bd height i locked out all the reps but I wasnt close to touching. So now i know i can lock it out and I have 6 months to clean up the reps and work on touching
Suited Squat Test-02/07/2012
315x3 425x1
add bottoms
535x1
Wraps/Straps up
625x1
655x1
685x1
715x1(Huge PR)
I hit 551 at my last meet but i was good for alot more. This is the most I have ever squatted regardless of BW
Suited Squat Test-02/07/2012
315x3 425x1
add bottoms
535x1
Wraps/Straps up
625x1
655x1
685x1
715x1(Huge PR)
I hit 551 at my last meet but i was good for alot more. This is the most I have ever squatted regardless of BW
is this the real life? That's at pretty beastly squat at ~190.
i have vids for the 685 and 715 sets but they are on my friends phone so im waiting for him to send me them and thx guys, i was only hoping for like around 675 at nationals but the way things are going im expecting alot more. I will be competing at 183 and was 188 this morning so i think im good to go as long as i stay where im out
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