6/2
Squats:
45x5
135x5
225x5
315x3
350x3 singles
415x1 single+ 1 miss Belt and knee wraps
435x1 miss Belt and knee wraps
Disappointing day to say the least. Have started using wrist wraps on all sets and am liking the way it aligns my wrists under the bar. Will try this same workout again next week hoping for better results, need to keep my form more solid on these.
Floor press w/ 3 sec pause:
45x10
135x5
185x5
225x3
245x3
255x3 10lb pr
265x3 20lb pr
275x3 30LB PR!
Close grip bench press:
135x10
185x8
225x7
235x5
245x5
Thought my floor press pr was 265x3 but looking back it was 245x3 so I might be on track for a 325lb bench in July which would go a long way for my total. New goals are 475 squat, 325 bench, and a 545 deadlift but realistically probably looking at a 525 deadlift. 1300 total is getting closer all the time!
6/5
Deadlifts:
135x5,5
225x5
315x5
385x5
450x5 touch and go
475x2.75 touch and go (not 3 because I couldn’t quite lock it out)
500x0 would’ve been a 5lb pr.
6/9
Squats:
135x5 Belt
225x5 Belt
315x3 Belt
365x1 Belt and Knee Wraps
415x1 Belt and Knee Wraps
455x0 Belt and Knee Wraps
6/10
Floor Press w/ 3 sec pause:
135x5
185x5
225x3
245x3
255x3
265x3
275x3
285x3 10 lb pr!
Close-grip bench:
225x7
245x5
255x4
6/12
Deadlifts:
135x5
225x5
315x3
405x3 singles Belt
455x1 Belt
475x1 Belt
505x0 couldn’t lock out Belt
Good Mornings:
135x5
225x5
275x5 Belt
315x5 Belt
Stiff Leg Sumo Deadlifts:
135x8
225x8 Belt
315x8,8 Belt
Benches with Commands:
45x5
135x5
225x3
275x2
315x1 5lb pr
245x5
265x5 10lb 5 rep pr
275x3
285x2+1 assisted
Haven’t posted here in a while since my training was more fly by wire going into the meet I just got done.
I posted a 1200 total at 179. I went 4/8 because I only hit my squat and bench openers and passed on my third deadlift attempt because I felt something in my hamstring I didn’t like. Missed my 1300 by a mile and was extremely disappointed with the results but it was still a 95 lb pr total and I hit meet prs on every lift (even set a 5lb all time pr deadlift). Also 1200 was my original goal for this meet so I’ll take it as it is and say mission accomplished. Moving up to 198 now because cutting down to 181 was miserable. Looking to put up some more impressive numbers at 198 next year at the same meet which will also probably be the next one I do.
Meet video: 1200 Total Raw w/ Wraps at 179 bodyweight - YouTube
Moving forward I’m going to be making some pretty substantial changes that I think should greatly help.
I’m going to do more squat work without wraps, 405x3 is the number to hit before I even touch a pair of knee wraps again. I’m doing this because my squat form, my knees caving in specifically, was inexcusable and I feel that I need to work my groove and build strength and explosion coming out of the hole.
I’m going to move my grip out a bit on bench as I think it should allow me to lift more weight in the future. I will also continue to do floor presses and start doing more long pause benches.
As far as deadlift, the only thing I’m going to do is focus on building up my hamstrings to be stronger as they’ve been my weak link for a while now. I’m aware my form was pretty bad at this meet however that was just because my back felt better that way, I tweaked it on my second squat attempt.
Also I’ve made a autoregulated template that I believe I will be able to follow for the long term and suits what I believe my needs to be done in my training.
7/28
Squat:
45x3
135x3
225x3
275x3@7
315x3@9
285x3@8
285x3@8.5
285.3@9
Bench:
45x5
135x3
185x3
225x3
245x3x3
Just did a 3x3 on bench because the new, wider grip felt awkward so I wanted to keep the weight lower and work on my form. I was/am still extremely sore from my meet but there’s no time to take off because I only have 52 weeks until my next meet.
3 Sec. Pause Bench:
45x6
135x6
185x6 @7.5
225x5,4 @10
205x6@8
Need to get more used to this bench grip and using RPE’s overall. Wasn’t supposed to go over a RPE 8 and ended up failing because I let my ego get in the way and failed 225 twice. Have to refocus and realize there’s going to be an adjustment period.
8/2
Deadlift:
135x3
225x3
315x3 Belt
385x3 Belt
435x3 Belt
Stiff-leg Deadlift:
315x8,8
8/5
Squat:
45x5
135x3
225x3
275x3
315x3
335x3
Bench:
45x3
135x3
185x3
225x3
245x3
Deadlift:
135x3
225x3
315x3
365x3
405x3
425x3
Hamstring Curl:
2 plates and 25x10,10
Currently on vacation visiting my gma in mass so had to go to a fitness center. Wasn’t actually expecting to work out while I was up here so I didn’t even have my belt with me. Also decided to get in all my main movements in one workout b/c it’s $10 per admission at the local place and I didn’t want to pay more than once. Overall good workout tho, think my top squat and deadlift sets are prs. Wanted to go higher on deads actually but there was pretty much 0 knurling on the bar so I could barely hold onto it.
8/11
Squat:
45x5
135x5
225x3
275x3
315x3 Belt
340x3 Belt
365x3 Belt 30 lb pr.
8/12
Touch and Go Bench:
135x3
185x3
225x3
275x1
315x1
325x0
265x3
285x3
295x2
265x3,3,3
Feeling great with the new, wider grip!
Nice squat PR, my good man!
[quote]kgildner wrote:
Nice squat PR, my good man![/quote]
Thanks, I appreciate it! 
8/13
Pause Squats:
45x8
135x8
225x8
245x8
255x8
This was my last workout at home as I leave for WVU on Friday. So it looks like I’m not gonna hit my 1300 before college. Closest goals right now are a 405x3 wrapless squat, to get my bench strength back to where it used to be which will probably be about a 335 TnG bench and a 525 deadlift. Looking to total at least 1300 at my next meet at 198 but 1475 is the long term goal.
Deadlifts:
135x3
225x3
315x3
405x3 Belt
455x2,3 Belt (couldn’t hold onto bar so used chalk on second attempt)
410x3,3 Belt
Second day at WV, don’t know anybody here yet besides my gf so should have plenty of time to train. Will be increasing frequency to 5-6 days per week to help with my transition into college.
8/18
Squats:
45x3
135x3
225x3
315x3
345x3
375x1
8/19
Bench:
45x5
135x5
225x3
255x3
275x3
245x3
Kroc rows:
105x12
120x12,10
Rubish rows:
225x8,8
8/20
Overhead Press:
45x5
95x5
135x5
155x3
185x1
Front Squat:
185x3
225x3
255x1
275x0
8/21
Squat:
45x3
135x3
225x3
315x3 Belt
345x1 Belt
365x1 Belt
385x1 Belt 10 lb. pr
405x0 Belt
Bench w/ Chains:
45x5
135x3
185x3+1 Chain
225x3+1 Chain
255x3+1 Chain
Was just messing around these two days but made some pretty good discoveries. My front squat and overhead strength are no where near where they should be so I’ll start implementing those, I hit a new 1 rep squat pr w/o knee wraps, and I really liked benching with the chains. I’m not going to adjust my bench weights according to the chains but I’m going to keep using them to work on exploding off the bottom and adding weight to lock out. Taking today off because my biceps have been killing me since that row day but if all goes well deadlifts will be tomorrow.
8/23
Deadlift:
135x3
225x3
315x3
385x3 Belt
425x3 Belt
465x2 Belt
8/24
High Bar Squat:
45x5
135x5
225x3
275x3
315x3 Belt
285x3 Belt
Front Squat:
135x3
225x3
245x1 Belt
275x1 Belt PR of some sort
8/25
Squat:
45x3
135x3
225x3
275x3
315x3 Belt
365x3 Belt
330x3,3 Belt
Front Squat:
135x3
185x3
205x3x3 Belt