Monster workout there man. Good work
Thanks Simo, it was a heavy workout.
11/02/2018
Morning workout. Yay, I finally did it (Iāve been contemplating sneaking in a morning workout all week). Tonight Iām going with some friends to see a CFL (Canadian Football League) game, so knew I would not have time to get one in tonight.
Yoga: 12mins - Hip Mobility Focus
Warmup: Some lunges, hip circles, back extensions.
Squat
135 x 5
225 x 5
315 x 3
365 x 2
405 x 2 ā Add belt
455 x 1
485 x 1
485 x 1
485 x 1
485 x 1
485 x 1
All top singles were heavy, but no grinding. Pretty clean reps.
All said and done with warmup in about 35mins.
Here are those deadlifts that I captured from Oct 30th. Hook grip was not agreeing with me on this day.
11/07/2018
SQUAT
135 x 5
225 x 5
315 x 5
365 x 3
405 x 2
455 x 1
495 x 1
495 x 1
495 x 1
495 x 1
495 x 1
All top sets were easy. Very pleased with how these reps felt. Iām thinking this, or possibly a tad higher, will be my opener in 2.5 weeks.
BENCH
135 x 5
185 x 5
225 x 3
275 x 3
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
Felt like I could hit 325lbs for a solid triple. Iām thinking this will be my bench opener. All reps have been good solid pauses.
Antagonistic Superset Finisher
CANNONBALL CHINUPS
6, 6, 6
DB ROWS
100lbs x 10, 10, 10
Good workout. Grip was the limiting factor on the chins.
I have a bunch of other cool grip stuff Iād like to purchase, but i was leaning on buying these first. Would you recommend them?
I think they are a solid tool for developing grip. The first few times I played on them I had some decent forearm DOMS.
We have done hang challenges on them and I try to mix in some chinups on them every so often. I know Alpha/Brian uses them often as well, for what itās worth. I also only have a straight bar for chinups, so this letās me get myself into a more neutral position which is nicer on my elbows/shoulders. Pretty small, reasonable addition to a home gym or gym bag.
Apparently I missed logging this workout:
11/04/2018
Bench - All comp pauses
135 x 5
185 x 5
225 x 3
275 x 3
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
Add SlingShot: 325 x 5
Deadlift - Semi Sumo
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
615 x 1 ā Hook grip all sets up to/including this one
615 x 1 ā Strapped up for remaining singles
615 x 1
615 x 1 ā This rep hit RPE 10.
615 x 1
This past week has been irregular. I was at the hunting camp for several days, which consists of little sleep, lots of alcohol/smoke, and no workouts. Definitely not ideal being only 2 weeks out of competition, but it is what it is. Feeling like Iām catching a cold. Iām feeling chilled, and my throat is starting to feel sore. I hope this either doesnāt amount to much, or comes and goes quickly!
Iām about to head to the gym now and hit bench (5x1 @ 335lbs) and deadlift (singles up to 645lbs). The 645lbs has me pretty nervous.
You hit a 5x1@615, 645 will be a cake walk.
11/13/2018
Bench
135 x 5
185 x 5
225 x 5
275 x 1
295 x 1
335 x 1
335 x 1
335 x 1
335 x 1
335 x 1
Deadlift
225 x 5
315 x 3
365 x 3
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
645 x 0.5 ā Once my grip was in contact with my thighs, my hook grip started failing so I had to put it down.
645 x 0 ā Strapped up to confirm I can hit this weightā¦nope. Not today. Sorry @BOTSLAYER, Iāve royally f$ucked up this peak.
This was my last deadlift workout before my competition. Not exactly idealā¦
Iām a little crunched for time now, so Iām going to try and cram some workouts in this week, and then taper off next week. Not ideal, but I think thatās better than trying to taper off now, after basically a week offā¦nothing to currently taper off of.
Iām actually not too upset about my deadlift. My goals for this comp never included a PR deadlift. I had to change my sumo stance to a closer stance to solve hip problems I was having. Iāve been able to stay healthy with this new stance, but it was clear from the start of my prep that it isnāt my strongest stance.
Hype the fuck up and get that pull man! You can do it at your comp for sure.
Goals for my November 24 Competition:
Squat: I hit 551lbs on June 9, and feel that there is a PR in the tank right now. Iām just hoping to be able to hit it on the platform. I would be happy with a 252.5kg/556.7lb squat, but I think realistically if Iām feeling good on game day, I could hit 255-260kg which would be awesome.
Bench: I set the bar nice and low at my last competition, with only managing to hit my opener at 142.5kg/314.2lbs. I have moved my grip width back to my regular grip (pinky on rings - last comp I started using a slightly wider grip) and am now benching with a suicide grip (thumbless). I feel very comfortable saying that I will PR this lift. My main goal here is to hit the 157.5kg/347.2lbs that defeated my twice at my last meet. Obviously more would be awesome, but I hate bench, and this could go either way for me.
Deadlift: This lift just isnāt where it was for my last competition. Sumo matches my leverages perfectly, but unfortunately my hips donāt agree with it (could simply be muscle weakness, that I need to train more at lower weights, higher reps). Switching to semi-sumo/squat stance has been great for my hips, but doesnāt feel anywhere near as strong or safe when pulling. Sumo felt like I could never hurt my back, so I could just pull 100% with no fear. With conventional/semi sumo, when the bar isnāt moving at the speed I want, I start to mentally pull the plug on the lift as I feel like Iām approaching a dangerous position. This could change on game day, because with fans, competition and additional adrenaline, there is no telling what can happen. That being said, I pretty much hit a 645lb deadlift with hook, on a stiff, wider diameter bar. So I think that 295kg/650.4lbs should be there on game day.
Last meet recap:
June 9 Meet | Total: | 697.5 | |
---|---|---|---|
Squat | Bench | Deadlift | |
Open | 220.0 | 142.5 | 265.0 |
2nd | 237.5 | 157.5 | 287.5 |
3rd | 250.0 | 157.5 | 305.0 |
Best | 250.0 | 142.5 | 305.0 |
Thoughts for attempts at this meet:
November 24 Meet | Total: | 725.0 | |
---|---|---|---|
Squat | Bench | Deadlift | |
Open | 230.0 | 147.5 | 265.0 |
2nd | 247.5 | 160.0 | 280.0 |
3rd | 260.0 | 170.0 | 295.0 |
Comments/suggestions from any of my readers are appreciated as always!
If you hit those numbers then your total will be higher. I think thatās a decent tradeoff for dropping your Deadlift. Any chance you throw caution to the wind and pull sumo on comp day?
Thanks man! Yeah, competition day is a whole different beast compared to training alone in a home gym.
Yeah, a higher total with a PR or two would be considered success in my books.
I did actually think about this. I still think my sumo might be a little weaker just due to not training it since my last meet. This would definitely be a possibility if I failed a lift with semi-sumo though!
Dont overeact. Shit happens plus you had life to do this time around. Plus every comp prep and offseason and really every rep is a learning experience. Make a list of things as you go through prep that you think you need to be changed and then address them in the offseason and for your next prep.
This is a big difference. and also like you said with adrenaline and not being fatigued from prep and hunting it will all be a game changer.
And most importantly is you are looking at a meet PR and easily a Bench PR.
Iād suggest increasing the jumps between first and second for squat and dead while dropping all of them for bench. I donāt know what @BOTSLAYER system for that is but I know we go 90-92.5%, 100-102%, 103-105%, with the percentages based on our max in week two of peak. Our peak is short, though.
Iāve prepared popcorn and snacks, will wait patiently to see the results.
Sleepy, DL is the last lift of the day right? go for it man.
Opener: 277.5/280
2nd: 295.0
3rd: 307,5 BOOOM PR or disaster, but then again youād have the 295 you put up beforehand.
Thereās no doubt in my mind you can pull 295 in the competition.
But listen to @BOTSLAYER og @MarkKO both know their stuff.
As the Canadianās coach is fond of saying, āPR or ER!ā
Yeah, I like to overreact a bit right after the fact, but then the next day Iām more āmehā about the predicament Iāve put myself into with missed training days.
If I donāt PR my bench, there is no way Iāll be hitting a meet PR.
On Saturday (1 week out) Iāll be working up to a single at 535lbs/242.5kg for squat and 345lbs/156kg for bench. Assuming that the 645lbs is my top rep for deadlift my attempts based on these %'s would be closer to these:
November 24 Meet | Total: | 725.0 | |
---|---|---|---|
Squat | Bench | Deadlift | |
Open | 225.0 | 145.0 | 270.0 |
2nd | 245.0 | 155.0 | 290.0 |
3rd | 255.0 | 165.0 | 305.0 |
Still works out to the same total, just a little different setup.
Yeppers, DL is the final lift of the day. It definitely gets a lot more āYOLOā lifts than any other (one guy passed out mid deadlift at my last meet). I just donāt want to puke or shit myself.
This isnāt a bad setup you have posted there. Itās close to what Mark laid out with his %'s. I really like the idea of starting lighter than necessary. Getting that one lift under my belt just eliminates all doubt from the equation. Anything over 600lbs still makes me nervous, and I have to bring 100% effort in order to lift it. If Iām able to hit a 290-295kg for my second, it will depend on how they moved then I could possibly take that jump to 307.5. I jumped from 287.5 to 305 at my last meet.
Just send it! (I think I used that correctly?)
These events, in addition to bleeding violently from the nose, are always a joy to experience.
You have this. your 2nds add up to 690kg so if you hit any 3rd you have a PR Total. Or maybe you chip at it with lowered 3rds but it will be there.
In development LOL ā¦Generally we go 88ish - 95ish - then pick what ever you wont miss on 3rdā¦Attempts chosen off of perceived 1RM either from actual 1RM or what we think will be there depending on the program (usually not maxing out Deads). No longer looking to hit a PR lift on the Platform at least for Squat and Bench, just a PR total.
I am also working with people not as strong as Littlesleeper and the bigger the total the more merit to PRing on the platform (I think).
THIS, just 2 more weeks!!! Also I am really not good at picking attempts yet. I consistently underestimate RPEs.