Thanks mightymouse. I have been adding in a fair bit of CGBP lately what with my desire to get my 500lb single ply bench in competition. I’d be careful about squat and bench smolov at once… gonna really drain your shoulders and elbows.
Monday:
Squat:
170 5x5 - belt
OHP:
40 x10
50 x8
60 x6
70 x3
60 2x5
Suck at these.
Pullups: 6x6
Not bad day. Went out drinking later that night so took Tuesday off. Going in soon (today is wednesday here in China).
Good point. Hopefully doing high instead of low bar will make it easier on me. Doing low bar all the time(with the wrong grip) gave me tendinitis in my left arm when I was doing starting strength. Thankfully HB raises my LB so I do it pretty much all the time now.
Sorry I haven’t updated for a while:
This past weekend (friday-monday) I was in beijing so no training.
Before:
Uhhh… Squatted one day, 180x5 belt, 200x5 wraps, 220 2x1 - got monster calf cramp so had to call it.
Then I deadlifted… Don’t remember what I did…
I also did bench: 150 3x2, 155 3x2
Since:
Tuesday:
Squat: 180 5x5 *belt - Awesome
Bench: 140kg 5x4 - not bad
Wednesday:
Deadlift:
180 x5, 200 x3, 210 5x3 *belt - good
CGBP: 130kg 5x4 superset with wide pullups 5x4 between plus a set of 10 at the end.
Thursday:
Squat:
100 x5
120 x5
140 x5
160 6x4
CG Bench:
140 6x3 - Easy as pie
Friday Rest
Saturday:
Bench:
90 x6
110 x5
130 x4
140 x3
145 x3
150 5x3
Boom baby! The 150kg sets were no problem.
Squat (short on time):
100 x6
120 x5
140 x5
160 x5
*belt
180 x5
195 2x3
Felt tired, ultra sore at the start of the workout, and rushed through but the 195kg (430lb) triples moved no problem. Definitely well over 500lb at this point.
Sunday:
Deadlift:
120 x5
140 x5
160 x5
180 x5
200 x5
210 5x4 off of 1 mat (puts the bar at around usual floor height… maybe 0.5 or 1cm lower than normal)
CGBP:
Crappy… I think I did:
110 x6
115 x6
120 x6
125 x6
120 2x5
Supersetted in like 15x3 of wide grip pullups. Felt good to get in a fair bit of volume with super tight form at a movement that I totally blow at. Probably could get like 8 reps with grip like this… Yah I know I suck.
Monday:
Bench:
100 x6
115 x5
130 x5
145 x4
165 2x1 - Easy as pie PR baby (done 159kgx3 before but whatever… still a PR)
140 4x3
The top singles take it out of you for sure.
Squat:
100 x6
120 x6
140 x6
160 x6
180 5x3
Boom baby. Was sore before starting and I still did a good weight for triples without much trouble. Might have been a bit slower than I wanted ( 1 missisipi 2-) but still got all 5 sets without losing form. Good.
Then couple sets of chest flyes and got outta there. Was in a rush.
Tuesday:
Squat
120 x5
140 x5
*belt
160 x5
190 x3
*wraps
210 2x3 - calf started cramping again very slightly… Not used to the pressure I think.
*took off wraps
180 3x3
Meh. Not bad.
CGBP:
140 5x3
Super easy weight for me now.
Chest flyes/Rear delts/Curls: 10kg 4x10/15/10
Haven’t logged for a while:
Some highlights:
Squat: 200kg x3 *belt - I think this is a PR
Squat: 195kg 5x3 *belt - This must be a volume PR
CGBP: 140kg 6x4
Bench: 130kg x8 - in a rush one day… Probably a meaningless PR
Deadlift: 220kg 5x3 *belt - Umm… hell yeah PR (Volume PR)
Deadlift: 200kg 5x5 *beltless - Umm… I repeat, hell yeah (Volume PR)
Not sure what else has happened but pretty happy overall. Cannot believe the deadlifting. The weights are heavy, moving with good speed, maitaining GREAT positioning, and even moving them from a slight deficit given the small plates.
Thursday:
Squat:
100 x5
120 x5
140 x5
160 x5
*belt
180 x5 - felt weak today
*wraps
200 4x3 - moved easy with loose wraps
230 x4 - PR… don’t know how I pulled this off but it was very easy weight.
CGBP:
100 x5
120 x5
140 3x3
150 3x2
Bit slow and tired today but w/e.
Quick update:
Friday was a poor workout… Felt quite beat up. Then I took a holiday in Xi’An… Left saturday and will be away until next Monday so like 10 days. I got into the crap gym here on Wednesday… Maybe again sometime.
Got back monday at 7pm. Ran to gym.
Monday:
Squat
100 x5
120 x5
140 x5
160 2x5
165 2x5
*belt
170 2x4
Meh.
Bench:
90 x8
110 x6
130 2x4
135 2x4
140 2x2
Bleh.
Tuesday:
Deadlift:
100 x5
120 x5
140 x5
160 x5
180 5x5
*belt
210 x1 - Just felt off. Need some time back with weights before I go at all heavy.
CGBP:
100 x5
120 2x4
140 2x3
145 2x2
Better than yesterday but still not amazing. It will come back.
On a sidenote, I am a featherweight 86.5kg in the morning… Well it looks like I might be doing 83kg at nationals. If I hit 830kg (I can definitely see it happening with 320/230/280) at 83kg that would be a huge milestone for me. We will see.
Wednesday: rest
Thursday:
Squat:
100 x5
120 x5
140 x5
160 3x5
180 2x3
All beltless, pretty happy.
Bench:
140 2x3
145 2x3
150 x2
Decent
Friday:
Squat:
100 x5
120 x5
140 x5
160 x5
*belt
180 3x3
*wraps
190 x3
200 x3
210 x3
Easy.
CGBP:
90 x8
110 x6
130 x4
135 x3
140 x2
Ran out of time and was feeling super weak. Not sure whats going on with bench… Will come back soon.
Saturday:
Deadlift:
130 x5
155 x5
180 x5
195 x5
210 x4 - Excellent
210 x3 - Was starting to feel like tightness wasn’t optimal
190 x5
Great session. Low volume, but the 210x4 felt amazing, both in terms of moving good weight and body positioning being perfect. I really think my deadlift has made great strides in China both in terms of strength and in terms of really cementing a better form. Note that 210 x4 belteless (RPE maybe 9) and from a ~1-1.5cm deficit is a pretty big deal from someone whose suited DL PR is 267.5.
Bench, 3ct pause:
100 x5
110 x5
120 x5
130 x3
135 2x3
Easy day after a couple retarded days.
Bodyweight: 87.6kg at the end of the day
I think there’s going to be some big meet PRs and going into nationals you’ll be able to get into your shirt more than twice
Haha thanks ryan. Getting pretty excited for it! I think that I will make it all the way down to 83kg. How is everything going for you? Where are you training? I will be back in 10 days so we should meet up for a few sessions before nationals!
Squat:
100 x5
120 x5
140 x5
160 x5
*belt
180 x5
200 4x3 - Very happy. Decided to call after only 4 sets as it was getting a bit high on the RPE scale for my liking… Maybe RPE of 9 on the last set. I prefer 8-8.5 for the last 2 sets.
Bench:
100 x5
110 x5
120 x5
130 x5
140 2x5
130 2x5
Easy benching. My right pec has had a very slight twinge for the last couple days so I think I need to just be patient with bench for a couple weeks.
I don’t really have any idea, with being on the cube I don’t have a clue. Now that I’m back doing high frequency stuff I should find out pretty quick. I know my squats ~500, bench is high 2’s low 3’s since I didnt bench at all during christmas/exam break and and deads about low to mid 5s would be my guess comparing my numbers now to what they were pre meet. I have a pretty weird schedule with school, so might get tricky.
and does this mean my gear order should go in?
Hahaha thinking of starting into gear? I think it is definitely time to get into knee wraps on a regular basis. As far as going all out, are you planning on doing nationals equipped? If so then I would get your ass in gear and get something ASAP. If not for nationals then I see no point in trying gear until afterwards.
Tuesday:
Deadlift:
130 x5
150 x5
170 x5
190 4x5
Easy day. Wasn’t feeling so hot.
CGBP:
100 x7
110 x6
120 x5
130 x4
140 2x3
Short bench. Giving the chest a few easy workouts to prevent anything serious. Didn’t feel anything today but just want to be sure that nothing develops. I think I may have been neglecting my rear delt/chest flyes lately so those will be high priority.
I was planning GPC Nationals in May for my first geared meet. It’s not Ideal, nationals is too soon and I don’t really want to travel out to medicine at for provincals again. When you ordered for Anderson did you end up paying duty on your gear.
GPC? Does that mean that you were thinking of doing multiply?? Also, I am a bit confused… are you not doing CPU nationals??? Or just classic?
Anyways, as I recall I paid custom fees once and not two other times… Can’t recall exactly sorry. At any rate, anderson is an awesome place and I would recommend it to anyone.
What particular suit/shirt were you thinking? If you think you can handle it a super centurion is unbeatable IMO but might be a bit much if you haven’t even worked with knee wraps. For a bench shirt, I think you would do quite well in a fury as your first shirt before moving to a katana. Hope you have been hitting your upper back to get ready for it! For deadlift, I don’t really think it will do much of anything for you given how you deadlift. Some people like the fusion an awful lot for conventional. I still really like my velocity.
Todays session:
Squat:
110 x5
130 x5
150 x5
170 x5 - guess this is a beltless PR. RPE at maybe 8 so that’s good
*belt
190 x5
*wraps
210 x3
220 x3
230 x3
225 x2
Rushed the last set majorly so called it after 2. Otherwise all weights moved reasonably well. The 230 was a bit slower than I would like but not bad.
Did 3x6 with 60kg for 5ct pause front squat and GM
Also did some rear delts, chest flyes, and curls to get some blood moving around. Planning to go in tonight to get in some benching.
There’s no possible way Ill be able to make it out to nationals, I got a couple mid terms the week of nationals. The goal for the year is do a geared meet, and I don’t really care who runs the meet. I only plan on single ply for now. I think an SC would be what would work considering most people with a squat similar to mine numbers wise are using a sc. I might push the meet back and just do festival of strength in October then do the GPC meet Raw. I’m all over the place with the meets I want to do
[quote]Ryan Pelletier wrote:
There’s no possible way Ill be able to make it out to nationals, I got a couple mid terms the week of nationals. The goal for the year is do a geared meet, and I don’t really care who runs the meet. I only plan on single ply for now. I think an SC would be what would work considering most people with a squat similar to mine numbers wise are using a sc. I might push the meet back and just do festival of strength in October then do the GPC meet Raw. I’m all over the place with the meets I want to do[/quote]
Hey as long as you decide 8 weeks out it doesn’t matter too much. Glad to hear you are confident on the SC. Definitely work on knee wraps for AT LEAST 4-8 weeks before adding on the suit. I would be happy to help out when you begin working on it. LMK
Todays session was pretty whatever.
CGBP:
90 x5
110 x5
130 2x5
140 7x3
Good volume as was the goal. Weight moved fine.
Deadlift (short on time a little bit… gym closes really early here… 9pm and I work until 6pm, 30 min to get home, need to cook and eat, and it is a 30min walk to the gym… Leaving in exactly 1 week!!! Been an awesome experience here in China but happy to go home!!!)
130 x5 - dbl overhand
150 x5
170 x5
190 x5
*belt
200 x5
210 x3
220 x3
Last set moved excellent. The 210 kinda sucked. Overall not bad really.