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Maple Syrup Strength (littlesleeper)

t-ransformation2017
powerlifting
t-ransformation2018
t-ransformation2019

#3007

I wish I had bad workouts like that !!


#3008

I figured this would be the norm for most. It seems that my triceps tire out pretty quickly. I can usually muster up the energy to grind another squat, but when it comes to bench, when I’m done, I’m done.

Wow, 3000. Not bad.
Haha, don’t we all?
Thanks! Squats are feeling great still, which I’m very happy about.

Lol, I was using “awful” to represent “torturous”, it turned out to be a good workout! Entire posterior chain is feeling it today though (in a good way).


Video of the final set of each lift:


#3009

That a lot of damn volume lol


#3010

I’m glad I’m not the only one who thought so lol but it is hard to complain about volume when you are only doing sets of 3…


#3011

Your lifts are so cool to watch Sleepy. You make it look so easy.


#3012

Thanks Mort, hopefully this will carry through to my competition where I can hit some easy PRs on the platform!


#3013

10/19/2018

Squats
135 x 5
225 x 5
315 x 3
365 x 3
405 x 1
455 x 2
455 x 2
455 x 2
455 x 2
455 x 2

These were all pretty clean reps.

Bench
135 x 5
185 x 5
225 x 3
275 x 2
300 x 2
300 x 2
300 x 2
300 x 2
300 x 2
Added SlingShot: 275 x 10

5sets of 300lb doubles grooved nicely tonight.

Our challenge at my gym this month is AMRAP chinups/pullups, full extension.
I went and got 22 chinups, which is currently a 3-way tie for first lol (out of 6 people total…). I was happy with 22 though weighing in over 225lbs on their scale (evening and fully clothed).

SUPERSET
Incline DB Pullover into a Triceps Ext Thingy
50lbs x 12
50lbs x 12
50lbs x 12

DB Rows
80lbs x 10
80lbs x 10
80lbs x 10

Good workout, good pump.


#3014

It’s like your strength blew up in a very short time. Went from I’m close to you are out of reach in the near future for me. All good. Well done!


#3015

That is a lot of pull ups for a big dude. Quality


#3016

Finally targeting my training towards one goal (powerlifting) has definitely been a game changer in terms of progress in the big three (probably a fairly obvious statement).
EDIT: Progress for squat and deadlift. Bench press has been a stubborn S.O.B.

Also the fact that I’ve been in a calorie surplus now for ~4months. Weight is currently sitting at an all time high (hovering at 220-225lbs). Physique-wise I’m actually quite content, and think that I’ve been able to add some lean mass during this bulk, which is a bonus. Plus, @BOTSLAYER is a programming genius, so there’s that too.

Thanks!

Thanks Simo! I was hoping to beat 16, since that was the lowest number on the board (from a guy who hasn’t worked out in 10+years but is a small-framed farmer; farm strong). I was quite happy with 22, I tried for the 23rd but I was about 3" from the bar for ~5seconds before I accepted defeat. I have a video of the set I might upload later on, kind of a crappy angle though.


Workout tonight. I think it will be a Bench/Deadlift workout, and I’ll probably be skipping one more squat workout to get myself back on track for the intended progression of the program.


#3017

22 that is awesome Sleepy.

And a heck of a lot of squat and bench as well. Really good.

Btw, I can’ remember and going back in the log I’m too lazy: “what’s your current 1RM’s on bench and squat?”


#3018

Thanks Mort!

I don’t blame you not trying to find it lol. Took me awhile and I knew what I was looking for.

I hit a 375lb bench press on Jan 2, 2017(!) and that is still my current PR…sad.
I hit 315lb bench in competition, and then failed a 350lb bench, twice.
So gym max = 375lbs, comp max = 315lbs.

My squat and deadlift PRs both came from my last (and only) competition on June 9, 2018. Squat: 551lbs, Deadlift: 672lbs.

Goals for my upcoming competition are:
Bench: 350lbs+
Squat: 565lbs
Deadlift: 685lbs


#3019

10/22/2018
Bench
135 x 5
185 x 5
225 x 3
275 x 3
305 x 2
305 x 2
305 x 2
305 x 2
305 x 2
Added SlingShot: 275 x 11

Deadlift
225 x 5
315 x 3
365 x 2
405 x 2 <- Double overhand, beltless
455 x 1 <- Hook grip, belted
495 x 1 <- Hook, belt
555 x 2 <- All remaining sets were straps, belted -
555 x 2 <- All of these sets felt like RPE9+…
555 x 2
555 x 2
555 x 2

Wow, those felt heavy. 525 x 3 last week seemed MUCH easier than this. After my first set I was almost certain that I would miss a rep by set 4 or 5. I was able to push through all the reps, but there was doubt. It felt good to work this hard, it has been awhile. I haven’t been in the “near miss” zone in awhile. You know, where you’re nervous stepping up to the bar because failure is is a very possible outcome.
I have a video of the last set that I’ll try to post with my chinups.

SUPERSET
Ab Wheel
12, 12, 12

Lat Raise
25lbs x 12, 12, 12

Band pullaparts and some back extensions were thrown in the mix.


#3020

Awesome x 2 Sleepy.
Are you working with 5 sets of doubles in the 80 - 85 % zone at the moment and coming from triples in 75 - 80% zone? doing bench every time? and switching between squats and dead?
Looking a bit on your program or way of doing things and might try that out in the new year.


#3021

Kind of. In this spreadsheet you can go to “Working Title” to see the breakdown of %'s and what not, but as far as I’m aware the programming was worked back from my 2nd attempts at the last meet.

“Working Title Prep/Peak” is the actual days that I was planning to workout on. The weights that have a white background have been completed, and the ones in black are yet to be completed.

The program calls for 2 squat workouts, 2 bench workouts and 1 deadlift workout per week. It is kind of just however you’re able to get it in. At the beginning I was trying to workout 5 separate days per week focusing on one lift per day, but life has only allowed me to hit the gym ~3days/week for awhile now which still seems to be progressing fine.

Take a look at the spreadsheets and feel free to ask any questions, probably easier than me trying to put the entire thing into words.


#3022

Hahaha ty, but no :smiley:

I did want to mention make sure you dont make the same mistake I made my last prep and didnt use the Hook grip enough. Other than that I am enjoying watchin as you go through you prep!!!


#3023

Squat
135 x 5
225 x 5
315 x 5
365 x 3
405 x 1
455 x 2
455 x 2
455 x 2
455 x 2
455 x 2 <- All of these top sets were hard work. No easy reps here.
225 x 20 <- Ass. Kicked.

DB Single Arm Rows
60lbs x 20
60lbs x 20
60lbs x 20

Good workout before ordering a pizza to have with the wife tonight! Maybe a drink or two as well.


#3024

Gee whiz that’ll put hairs on your chest
Good shit


#3025

:open_mouth::laughing:
hilarious!


#3026

Thanks Sleepy I did take a look, but it overwhelmed me a bit, when I get a little more time I might come back.
Some heavy squats today widowmaker with 2 plates AFTER those heavy doubles awesome