T Nation

I Want 1600

It’s been a little bit since I’ve kept a log online and figured it would give me a little extra focus having to look at that number every time I have to log a session.

My best total to date is 1505 at 198, so I have a little ways to go. Best lifts are 570, 380, and 585. Since October I have been utilizing a high(er) frequency routine inspired by Jamie Lewis’ Advanced Squat Specialist and have been making good progress, save for a QL tweak that set my deadlift training back somewhat. But I’m back at 100% and working towards my next meet on May 11.

My last meet was Feb 23rd and I went 570, 355, 545.

Squats
45 x 12
135 x 8
245, 315 x 5
355, 395, 435 x 2

Lockouts (hole 16)
515, 555, 575 x 2 x 2
585, 595 x 2 x 4

incline db press
60, 80 x 8
100, 115 x 6 x 4 (+4)

T Bar row
180, 205 x 5 x 3

db cleans (superset with T bar)
20s x 12 x 4

GHR
BW x 10 x 4

Hanging leg raise (superset with GHR)
20 x 4

Probably need to work on my formatting…

Pretty cut and dry today. This is only my second time using this cycle to peak for a meet and I am simply trying to build on what I did previously. I use the squats to warm up to the lockouts. Didn’t add a belt until 555. The +4 after my incline means that my last set, I got 10 reps (+4 on top of the 6).

from yesterday…

bodyweight, 205

box jumps, from box squat
24", 28, 30, 32 x 5

Squats
45 x 12
135 x 8
225, 275 x 5
315, 365 x 3
405, 415, 425, 435 x 6

Klokov press
45, 115, 135, 145 x 6 x 2
155 x 6

KB swings
75 x 12 x 6 (30 sec rest)

band pullaparts
mini band x 25 x 4

standing crunch superset with pullaparts
average band x 12 x 4

I’m just adding the jumps back into my warmup. I did this for my last meet prep and it did seem to help out when it came time for work sets. Its the only real speed work that I’ll get in for squats. Having just added the Klokov presses in the last few months, 155 for 6 was a cheap PR, with some left in the tank.

depth jump push up
from 4" box, 3 sets of 8

bench
45 x 20
135 x 12
185, 225 x 5
255, 285, 305 x 3 x 4

lat pulldown
210, 230, 250 x 8 x 2

V bar pushdowns
130, 150 x 20 x 2

GHR (superset with pushdowns[/b]
BW x 12 x 3

Do you train all your bench paused?

[quote]csulli wrote:
Do you train all your bench paused?[/quote]

Not right now. Always controlled. About 6 weeks out of a meet, I’ll start pausing first reps. When I get to about 3 weeks out I’ll really start working my pauses.

Slightly off topic, I have noticed that my decent is getting a little too slow, I need to figure how to remedy that so I’m not wasting any energy. I’m thinking negatives, but I may have to just break down and do a wave of speed work.

kneeling jump
BW x 5 x 4

block pulls (4" box)
warmup…
455 x 3
495 x 3 x 4
510 x 3 x 3 (+1)

hack squat
270, 340 x 10 x 2

shrugs
565 x 10 x 4

hammer curls superset with shrugs
45, 55, 65 x 8 x 2

Almost back to where I was before the back tweak. Another couple weeks and I’ll be there. I set up my block pulls in a different spot in the gym and screwed the pooch on my shrugs. I usually get them in the rack and don’t have to pull very far to stand up. Let’s just say the shrugs began with a block pull from right at the kneecap. Not the most advantageous of starting positions…

from 3-30-13…

Was out of town for Easter weekend and I talked my pops into opening up his gym for a quickie.

squats
warmup…
405 x 2
455 x 1
505 x 1 (added knee wraps)

pause squats (3 count pause)
365 x 3
385 x 3 x 4

close grip bench
warmup…
245 x 10 x 3

Working my way back up to heavy weights, I’ll add in some heavy reps before dropping into my work sets. This was the first day back in knee wraps since my last meet and was simply to get some weight on my back. A light wrap and the weight moved nice and easy.

box jump from box squat
26, 33, 36" x 3 x 3

squats
warmup…
425 x 3
435 x 3
445 x 3
455 x 3 x 3

btn push press
warmup…
195 x 3
215 x 3 x 2
225 x 3 x 3

band pushdowns
monster mini x 25 x 4

hanging knee raises superset with pushdowns
20 x 4

kb swings
75 x 15 x 5 (30 sec. rest)

Those damn swings kick my ass.

plyo pushups from a 7" box
BW x 6 x 3

bench
warmup…
275 x 6
285 x 6 x 2
290 x 5 x 2

negative 365 x 6 seconds

BOR
235 x 8 x 3

dips
BW +100 x 15 x 4

hyperextensions superset with dips
BW +45 x 15 x 4

So I went for 6 on both sets of 290 and got stuck right about the halfway point. I’m gonna chalk it up to fatigue because I really should have been able to get 6 with the way 285 moved. Stupid chips. And as I noticed on my last bench session, my descent has been a little slow and I feel I am wasting energy there. That’s the reason for the negative. Gonna add them in for a few weeks, end of my working sets, just one rep, adding a little weight and trying to keep the tempo the same. We’ll see how that goes…

kneeling jumps
BW x 3
45 x 3 x 2
65 x 3 x 2

deadlifts
warmup…
495 x 2 x 5
510 x 2 x 3

pause SSB Squat (close stance)
180 x 8
230 x 8
250 x 8 x 2

SLDL (from 4" deficit)
255 x 8
305 x 8 x 2

bar curl
95 x 8
115 x 8 x 3

db side bend (superset with curls)
100 x 6
115 x 6
125 x 6 x 2

I have gone back and forth on pulling with a belt for a couple years now. I went beltless until I hit a plateau hard and tried to use the belt to get through it. I just can’t get the same pop off the floor with a belt on. After the first 2 sets at 495 I took the belt off and the weights started moving faster and my best sets were the last 3 after I bumped the weight up to 510.

weighted box jumps
to 25" box
BW x 5
15s x 5
25s x 5 x 3

squat lockouts hole 16
warm up with full squats up to 435…
515 x 2
565 x 2
585 x 2
605 x 2
625 x 1
605 x 2 x 3

incline db press
warmup…
115 x 8 x 3

db row
115 x 10 x 3

db cleans superset with row
15s x 12 x 3

First set of 605 moved so fast that I got greedy and went for 625. Set up was off and took too much energy just to get the single, so I dropped back and got my sets at 605. That was my number for today anyway.

box jumps from box squat
warmup…
36 x 3 x 2
37 x 3 x 2

squats
warmup…
455 x 1
505 x 3 (with knee wraps)
425 x 5
445 x 5 x 2

Klokov press
150 x 5
160 x 5
165 x 5 x 2

band pullaparts
3 sets of 25

ab wheel standing
3 sets of 6

KB swing
75 x 10 x 8 (30 sec. rest)

First time, this cycle, to push again on the squats with the knees wrapped. A little borderline on my depth with 505. I believe the sets at 455 were a 5 lb PR, not wrapped up. First set got a little squirrely on the 4th rep and the 5th rep was high. Second set was solid and I should have went for an extra rep.

I’ve been on a roll for a few weeks now and trying to keep the momentum going. Trying to win every workout.

5 weeks out

plyo pushups
4" box
4 sets of 6

bench
warmup…
285 x 3
305 x 3
310 x 3
315 x 3
305 x 3
310 x 3

2 board bench
340 x 1
355 x 1
365 x 1

pullups
+45 x 8 x 2
+55 x 8 x 2

skullcrushers
75 x 15
95 x 15 x 2
105 x 15

GHR superset with skullcr.
mini band x 8 x 4

hanging leg raises superset with ghr
15 x 4

My triple with 315 was just out of the groove and I thought took too much out of me. Very slow at lockout of the 3rd rep. So I dropped the weight down, and felt very good with the last 2 sets.

kneeling jumps
BW, 45, 65, 85 x 3 x 2

block pulls off 4" boxes
warmup…
495 x 3 x 2
525 x 3 x 4

hack squat
360 x 8 x 2
380 x 8

db side bends superset with hack sqt
125 x 6
135 x 6 x 3

shrugs
585 x 5
635 x 5 x 3 (+7)

Pulls are feeling real good. I think these reps are going to help me grind out at lockout, which is where I have been missing my comp deads lately. With only 2 heavy dead sessions left, I’m right where I need to be.

wt’d box jumps
25" box
BW, 15s, 25s x 3 x 2
35s x 3 x 2

squats
warmup…
knees wrapped
495 x 1
535 x 1

pause squats 3 count
405 x 2 x 5

close grip bench
+90 lb chain
205 x 8
215 x 8 x 2

GHR
BW x 12 x 3

I probably should have gone a little higher than 535 for my top set. It was smooth and depth was good, but knowing that I have triples on Monday I held off. Today is more about feeling a little something on my back with my work coming from the pause squats. I’m having a little nagging ache in my left elbow, but only during squats. I have to get back to my more thorough warmups and recovery work. Always seem to slack off on that stuff when nothing is bothering me.

sqt to box jump
warmup…
36 x 3 x 2
38 x 3 x 2

squats
warmup…
495 x 4 (knee wraps)
455 x 3
480 x 3 (5lb PR)

btn Push Press
warmup…
225 x 2
240 x 2 x 3 (15lb PR)

band pushdowns
monster mini x 25 x 3

med ball slam superset with pushdowns
12 x 12 x 3

KB swings
75 x 10 x 8 (20 sec. rest)

Things are starting to heat up now. Went into the workout thinking 495 for 5, possibly 6 (previous best was 4). I missed my groove forward on the 5th rep and had to set it down. Since today called for triples, I left the kneewraps off, dropped down and worked my way back up to 480. Depth was borderline, but good for training reps. Good for a 5 lb PR and I felt I had a little more in me if 495 hadn’t kicked my ass.

I’m starting to really get the hang of the push presses but what I think will slow me down soon is the feeling of dizziness when I get that weight over my head. I’m assuming it is the combo of holding my breathe and the tension built up. Hopefully some adaptation will happen there if I take my time working up.

vid is wrapped 495 x 4+

and 480 for 3

plyo pushups
7" box
BW x 6 x 4

bench
warmup…
285 x 5
295 x 5
300 x 5
305 x 5

pin press from about a 2 board
315 x 2
345 x 2
355 x 1

BOR
235 x 8
255 x 8 x 3

dips
110 x 15 x 3

kneeling jumps
BW, 45, 65, 85 x 3 x 3

deadlifts
warmup…
495 x 2
515 x 2
525 x 2 x 2
495 x 3 x 3

SSB squats
close stance, 4 ct pause
220 x 5
250 x 5
280 x 5 x 2

deficit SLDL
2" deficit
315 x 10 x 2

hanging leg raises superset with sldl
20 x 2

Finding my groove on the DLs. Bar got caught up on my thigh on 2nd rep, 2nd set, and I had to hitch slightly. Shoulda busted out the baby powder, but instead I dropped back down to get some work in with some clean reps.

Only 1 more heavy pull session…