I was training for o-lifting for roughly 2.5 years. my best comp lifts were 127sn and 146cj in the 85 class. i didn’t have time or will to really continue training the way i needed to so i decided to move on.
best lifts from the beginning of 12/12
squat 429
bench 285
deadlift 507
after as 3 week break i started in on a 3x/wk 5x5 program. now i’m working on a different program. decided this training log might help keep my training honest.
my current best lifts are
squat 405x5, 445x2
bench 255x5, 305x1
deadlift 507
i wasn’t sure what i was going to do when i got in the gym today. decided to go a little heavy since i was getting a little tired of 5 reps. the first 445 was solid the second one my knee caved in about a mile.
the wide stance low box squats really hit my hips…good choice
The plan for today was to hit 385 in the squat for reps then 2-3 sets of high volume yoke squats…
squats
135x10, 2x5
225x5
275 2x3…something doesn’t feel right maybe some more weight will fix it!
315x1 was very light fast lift but…some muscle in my groin defiantly hurt maybe it was the set up?
315x1 again good lift but felt like the muscle would tear at any time
squats were a no go…time to find out what i could do…
DL
70 2x2 going with dl’s today
120 2x2
160 with average band 10x1 with 30sec rest
A1: yoke bar GM 135 5x10
A2: glute bridge 5x10 5sec hold at top
DB RDL
55 3x20
not the plan but still got some good work in and survived to lift another day
bench
95x10
135x5
185x5
225x3
put the shoulder saver on the bar(acts as a two board press)
225x3
255x3
285x3
305x3
bench w/ pause on chest then 1" off
185 5x5
press
95x12, 2x10
db row
55x10
100 2x10, x10+55x25
haning knee rise 45 5x10
db side bends 60x25
band tri extx50
everything went as planed today. the two pause bench really made everything cramp!
groin feels good, hoping i stopped before any damage was done and it’ll be good to go for monday
I have decided to hop on the cube. i have been thinking about it for awhile and last week naturally fell pretty much into the method so i will continue on with it. my goals are to bring my hip and upper back strength up for the squat and dl. for the bench i will bring up my triceps and work on my set up and staying tight.
4.5" defect sumo
120x5
130x5
140x5
sumo no defect 140x6
o squat with yoke bar
135x3
155x3
155x20
db rdl 75x15x2
hanging knee rise 55x10x3
again following the rest of the week it wasn’t a great session but 220 is the most i’ve done beltless so i’ll take it. i decided not to go through with the cube due to just to much time to set up the program. i have the new plan to start on monday and will follow it for as long as i see gains. i can write it out if anyone wants to see it.
the gym just got new jerk blocks so i reverted back to the old days for a few mins and am calling the jerks part of my dramatic warm up. for the first day everything went really well, i had been nursing a groin problem from 2 weeks ago but it seems to have cleared up and over the weekend a really bad wave of allergies grounded me and i wasn’t sure how it would effect lifting but it didn’t seem to have any effect. I had a USAPL lifter call my depth on the last set of squats and i was given 15 whites.
belt squat 90x35
band ham curlx50
sit up with 10kg behind neckx50+bwx50
its been a few months since i’ve done any real cln and it was a lot tougher to get into position than i thought there would be. the 225 squat felt like 500 on my back after that it decided to wake up and work with me. my squats were solid but i didn’t get as low as i wanted. i really need to work on my arch. after the work out i went out to eat with the fiance at sweet tomato and for those who don’t know about sweet tomato it basically serves the food that food eats, not the best place for a post legs meal. i had to spend some time playing hide and seek to find where the protein.