Not Yet a BAMF :(

^ The board presses were raw yesterday. I think the poundage increase can largely be attributed to my recent technique improvement. I’m really beginning to get the arch in my back and whatnot.

I will be taking some shirted singles this week though, so hopefully the carryover is good!

5/27

Olympic Squats
135 x 10
185 x 3
225 x 3
275 x 3
300 x 10

Bench
135 x 5
185 x 5
225 x 3
245 x 3
275 x 3
315 x 7

1 Leg Squats
BW x 10 x 3

Military Press
135 x 10 x 2

Lateral Raises
20 x 10 x 2

Upright Rows
95 x 10
135 x 10

Stabilization Presses
135 x 10 x 2

10 min. Foam Rolling
5 min. Elliptical
Band Stretching

Swings
35 x 25 x 4

Get Ups
BW+10 x 5 x 2
BW+25 x 3
BW+35 x 2

Jump Shrugs
45 x 20
135 x 10
185 x 8
225 x 5

Cleans
45 x 8, 5
65 x 5 x 2
95 x 5
115 x 5
135 x 5

Jerks
45 x 5
115 x 5
135 x 5

Plyos
BW x 10 x 3

Long Jumps
3 x 3

Vert Jumps
10 x 3

Toe Touches
25 x 3

Planks
45 sec. x 3

Hanging Leg Raises
BW x 10

First time doing cleans so fuck off.

Foam Rolling
Band Stretching

SLDL
115 x 10
135 x 10
225 x 10

Deadlift
315 x 3
365 x 3
405 x 4

Sumo DL
135 x 10
275 x 8
315 x 5

4" Deficit Deads
275 x 5
315 x 5

Rack Pulls
315 x 5
405 x 4
425 x 3

Chins
BW x 10 x 3

Face Pulls
120 x 10
140 x 10
150 x 10

Pull Aparts
Green x 10 x 3

HS Isolateral Front Lat Pulldown
140 x 10
190 x 8

DB Yates Row
30 x 10
45 x 10

[quote]cheeta wrote:
so did you end up not doing that meet or what? Im curious? Sorry if i missed it somewhere English is my 3rd language but I cant see it anywhere :frowning: sniffles.

Great job though man you are hella strong and it will be fun to see what you will do in the future ![/quote]

You didn’t miss it, haha. I actually had a problem with my lower back just before the meet and knew I could not do my best (or possibly… anything). I still attended though.

Thanks for the compliment. I’m training either for the USPF Nationals meet (as a write-in since I don’t have an official total) or just… because.

You have a meet coming up pretty fast here don’t you?

[quote]cheeta wrote:
Rape Weight wrote:

You didn’t miss it, haha. I actually had a problem with my lower back just before the meet and knew I could not do my best (or possibly… anything). I still attended though.

Thanks for the compliment. I’m training either for the USPF Nationals meet (as a write-in since I don’t have an official total) or just… because.

You have a meet coming up pretty fast here don’t you?

Ok Im glad I didnt miss it I was starting to think I was some kind of retard for not seeing it anywhere. But I fully understand not doing a meet if you dont feel 100% esp. for a first meet.

Glad you are training for another one though, its the best feeling in the world to finish one of those suckers :slight_smile: when are the USPF Nationals?

Yep I got one coming up june 12th and im not sure if Im more nervous or excited about it, its not my first one but it is my first one on international level so im freaking out a little bit :wink:

[/quote]

The Nationals are July 3-5. We shall see…

You must be pretty accomplished being on the international stage. What numbers are you aiming for this upcoming meet?

Low Box Squat
225 x 5
245 x 5
275 x 5
315 x 5
335 x 10

2-Board Press
225 x 5
245 x 5
265 x 5
275 x 5
315 x 8

Leg Press
585 x 10
765 x 10

Reverse Grip Press
155 x 10
205 x 8 x 2

Kickbacks
25 x 8 x 3

2-Rope Pressdown
60 x 10
80 x 10 x 2

Overhead Tricep Extension
100 x 10
120 x 10 x 2

Kennelly Dropset
115 x 5 > 105 x 5 > 80 x 5 > 45 x 5 > BW x 3

Bench
185 x 10
205 x 8
225 x 10

Military Press
95 x 3
115 x 3
135 x 3
145 x 3
155 x 3

DB Bench
60 x 8
70 x 8
80 x 8

Plate Raise
35 x 10 x 3

Squat
245 x 10
275 x 8
315 x 8

A light day, getting back into things. Hopefully shit will settle and I can focus better than the last two weeks.

I still need to see The Wrestler…

Keep up the hard work man!

Yes you do, Abrams. And YOU keep up the lifting, it’s going well! I’m bout to check out your log after my update.

SLDL
135 x 8
185 x 8
225 x 8

Deadlift
315 x 4
335 x 4
405 x 2

Snatch Deadlift
135 x 5
185 x 5
205 x 5

4" Deficit Deadlift
225 x 5
275 x 5
295 x 5

Rack Pulls
315 x 4
405 x 3
495 x 2 PR
545 x 1 PR

Cybex Lat Pulldown
210 x 10 x 2 RP

Cybex Row
130 x 10 RP

Planks
45 sec x 4

Swings
45 x 25 x 4

Get Ups
BW+10 x 10
BW+35 x 5
BW+45 x 3

Clean and Press to BTN Push Press
95 x 5
115 x 5

Push Press
135 x 3
165 x 3
185 x 3

Low Box Squat
225 x 10
275 x 8
345 x 10

2-Board Press
245 x 10
275 x 8
325 x 6

Floor Press
225 x 5 x 3

Pin Lockouts
315 x 5

Squat Jumps
135 x 10
185 x 10 x 2

Inverse Hack Squat
275 x 10
315 x 10

Reverse Grip Press
135 x 10

Machine Dips
210 x 10
240 x 10
270 x 10

Kennelly Dropset
115 x 5 > 105 x 5 > 80 x 5 > 45 x 5 > BW x 8

Rack Pulls
365 x 3
405 x 3
455 x 3
475 x 3
495 x 3

Military Press
120 x 3
125 x 3
130 x 3
135 x 3
145 x 3

Chins
BW x 10 x 3

Working with a template I’m going to be trying once I’m at Berkeley. Maybe after all my revisions I will post it.

Oh, and Rep PR on the rack pulls.

My rest times were very short, conditioning is working!

I’ve been doing a deload thing the past few days in preparation for my next phase.

Anyway, I decided to try good mornings for the first time today and got up to 225 x 5.

This exercise is fucking awesome. It may end up saving my life, my marriage, and my career (I only have one of these things). Just like presses, which I can tell are helping my bench (and my shoulder development).

I’m assuming my form was good because I’m not paralyzed from the waist down.

Press
120 x 5
125 x 5
130 x 8

95 x 10 x 2
85 x 10
65 x 10 x 2

Face Pulls
115 x 15 x 3

Chins
50 reps

Dips
50 reps

Those sets of 10 on the presses killed me. Oh well, these shoulders are getting strong and big, so fuck it.

Life is looking up a bit.

Deadlift
245 x 5
275 x 5
315 x 10

205 x 10 x 3
215 x 10
225 x 10

Pulldown Abs
70 x 15
85 x 15
115 x 15
145 x 15 x 2

For conditioning I did sprints, backpedal sprints, and band squats for total reps in a given time. Then I did a leg circuit (quarter squat jumps, straight leg jumps, calf raises, one leg jumpswitches). My quads are still cramping.

Bench
175 x 5
205 x 5
230 x 8

135 x 10 x 5

Kroc Row
80 x 20
100 x 12

Shrugs
225 x 20
275 x 14

I came into today’s workout knowing that my tris were not fully recovered from Monday’s presses and dips. I sucked it up and went for it, and the lightness of the weight reflects my exhausted strength levels.

Anyway, glad to see I still have some good weight going on the Kroc Row. The shrugs were also mostly for grip.

Yesterday:

10" Box Squat
215 x 5
245 x 5
280 x 11

225 x 10 x 5

Press
110 x 3
125 x 3
140 x 5

75 x 10 x 3

Chins
60 reps

Dips
63 reps