T Nation

Maple Syrup Strength (littlesleeper)

t-ransformation2017
powerlifting
t-ransformation2018

#3047

10/27/2018

Squats
135 x 5
225 x 5
315 x 3
365 x 2
405 x 1
435 x 1
465 x 2
465 x 2 <- Misgrooved second rep, was damn near RPE 10 to save it.
465 x 2
465 x 2
465 x 2 <- The rest of these doubles weren’t too bad. A rep or two in the tank.

Bench
135 x 5
185 x 5
225 x 3
275 x 2
310 x 2
310 x 2
310 x 2
310 x 2
310 x 2 <- Sets moved well.

Band Pullaparts
15, 15, 15, 15, 15, 15

DB One-Arm Row
100 x 10
100 x 10
100 x 10


Bench and deadlift workout scheduled for this evening.
Weight is still hovering around the 220lb mark.


#3048

Lies. Ended up not getting this workout in. I made some Shepherd’s Pie when I got home (which took a little longer than expected) then I edited a letter for my mother-in-law. It was around 7:30pm, and I had lost the ambition to go for a workout.

So now, tonight, I have a shit show of a workout.
Squat: 5x2 @ 475lbs
Bench: 5x2 @ 315lbs
Deadlift: 5x2 @ 585lbs
I’m nervous for those deadlifts.

After this workout, the rest of my training involves only singles leading up to my competition on Nov 14th. Next week is going to be interesting trying to get my workouts in as I’ll be away at the hunting camp, but likely just drive home a couple nights to get the work done.


#3049

You could be that odd dude how brought a barbell and 1000 lbs of plates to the camp along with some stand alone racks and a bench.


#3050

I’m already the “odd dude” to these guys. Eating healthy and doing physical activity that isn’t farm work makes me weird.

So might as well load up the truck with weights! (The camp is only about 1hr away from our house, so it’s not a huge deal to head home for a night or two)


#3051

10/30/2018

Well, I did it…

Squat
135 x 5
225 x 5
315 x 3
365 x 3
405 x 2
445 x 1
475 x 2
475 x 2
475 x 2
475 x 2
475 x 2

Not bad, nothing above RPE 8. I’m happy the way 475lbs felt tonight, not as heavy as I thought it was going to feel.

Bench - all reps competition pause
135 x 5
185 x 5
225 x 5
275 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Again, not bad. Nothing over RPE 8 here. This is currently my competition PR, and my opener from last meet. I’m thinking that my opener will be higher than this for this coming meet, which is exciting to see progress on my stubborn bench press.

Deadlifts - semi-sumo/squat stance
225 x 2
315 x 2
365 x 2
405 x 2
455 x 2 <- double overhand all set including these
495 x 1 < - hook grip
545x 1 < - hook
585 x 2 <- hook almost. Both a little soft lockouts because this is where my fingers scrape my shorts and peel my fingers out of my hook grip. I think the singlet eliminates a lot of this vs a pair of bulky shorts.
585 x 2 < - straps for remaining sets. RPE 8
585 x 2 <- RPE 8
585 x 2 <- RPE 9.5 - wow, that escalated quickly. TOUGH second pull. Long rest of chatting before this pull.
585 x 2 <- RPE 9 - a little quicker than last set, but still form breakdown was close, if not there.

I have a video of my first and last set from my deadlifts, so I’ll try to get that uploaded today or tomorrow.

Entire workout ran about 1hr 50mins. I would have probably been about 10mins less than this but my buddy came down and we chatting a bit between deadlift sets. Felt like I was spending the majority of this workout just loading and unloading the bar!
I’m glad it is over, and satisfied with how things went.


#3052

Monster workout there man. Good work


#3053

Thanks Simo, it was a heavy workout.


11/02/2018
Morning workout. Yay, I finally did it (I’ve been contemplating sneaking in a morning workout all week). Tonight I’m 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 <- 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.


#3054

Here are those deadlifts that I captured from Oct 30th. Hook grip was not agreeing with me on this day.


#3055

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. I’m 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. I’m 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.


#3056

I have a bunch of other cool grip stuff I’d like to purchase, but i was leaning on buying these first. Would you recommend them?


#3057

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 it’s worth. I also only have a straight bar for chinups, so this let’s 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.


#3058

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 <- Hook grip all sets up to/including this one
615 x 1 <- Strapped up for remaining singles
615 x 1
615 x 1 <- 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 I’m catching a cold. I’m feeling chilled, and my throat is starting to feel sore. I hope this either doesn’t amount to much, or comes and goes quickly!

I’m about to head to the gym now and hit bench (5x1 @ 335lbs) and deadlift (singles up to 645lbs). The 645lbs has me pretty nervous.


#3059

You hit a 5x1@615, 645 will be a cake walk.


#3060

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 <- Once my grip was in contact with my thighs, my hook grip started failing so I had to put it down.
645 x 0 <- Strapped up to confirm I can hit this weight…nope. Not today. Sorry @BOTSLAYER, I’ve royally f$ucked up this peak.

This was my last deadlift workout before my competition. Not exactly ideal…

I’m a little crunched for time now, so I’m going to try and cram some workouts in this week, and then taper off next week. Not ideal, but I think that’s better than trying to taper off now, after basically a week off…nothing to currently taper off of.

I’m 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. I’ve been able to stay healthy with this new stance, but it was clear from the start of my prep that it isn’t my strongest stance.


#3061

Hype the fuck up and get that pull man! You can do it at your comp for sure.


#3062

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. I’m 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 I’m 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 isn’t where it was for my last competition. Sumo matches my leverages perfectly, but unfortunately my hips don’t 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 doesn’t 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 isn’t moving at the speed I want, I start to mentally pull the plug on the lift as I feel like I’m 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!


#3063

If you hit those numbers then your total will be higher. I think that’s a decent tradeoff for dropping your Deadlift. Any chance you throw caution to the wind and pull sumo on comp day?


#3064

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!


#3065

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.


#3066

I’d suggest increasing the jumps between first and second for squat and dead while dropping all of them for bench. I don’t 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.