Every Day Carry - Aiming for 2:3:4:5 Plates

21/04/17
Squat Day
Agile 8
77 x 3
88 x 3
99 x 3
109 x 1 moved meh
114 x 1 moved bad
114 x 1 moved good focused on more air in
77 x 3 x 3

RDL dumbbells, constant tut, partials at lower end of rom
25 x 5 x 10

Ab Wheel actually good at these now
4 x 10

22/04/17
Bench Day
Shoulder Warmup, with elbow sleeves
59 x 3
68 x 3
77 x 3 commands
82 x 1 flew up, commands
87 x 1 flew up commands 1RM PR Damn the speed surprised me
92 x 1 slow but not a grind, commands another 1RM PR this is just over 200 pounds
I could of got 95 paused today maybe even a hundred but only had 3 singles written in. Really happy, and thatā€™s the new under 18 bench record at the gym. Beat the other kid who juices lol
60 x 3 x 3 felt like butter, commands

Kroc Rows
40kg x 35 each arm PR

Lat Pulldowns
50 reps

Arms 3 x 12
Pullaparts 100 reps

Somebody must of sprinked tren into my creatine cos damn Iā€™m setting a lot of PRā€™s.
Probably just the elbow sleeves and also:
Iā€™ve acquired a new gym ā€œpartnerā€ who trains at the same time I do and heā€™s a beast. He did 7 x 3 on bench with 140kg, 5 x 5 on deadlift with 180kg, 5 x 5 on squat with 160kg all easily. Heā€™s cutting to get below the 120kg weight class and still setting Prā€™s every day. Heā€™s going for a 180kg paused bench at the moment. Heā€™s giving me the commands and were both giving each other tips on form and stuff.

:+1:

1 Like

24/04/17
Deadlift Day
Agile 8
115 x 3
132 x 3
149 x 3
153 x 1 (misload left 2.5kg plate of one side lol)
160 x 1 fastest this has ever used
165 x 1 PR lockout was shitty but came up Video
115 x 5 x 3 straps

GHR
banded neck mini x 3 x 20

Abs Decline Leg Raises
3 x 12

165 Dead video

lockout was shitty probably 3 reds but hey gym PR and maybe I could do this in a meet.(doubt it)

2 Likes

25/04/17
Press Day
Shoulder warmup stuff
45 x 5
51 x 3
57 x 5 PR
45 x 3 x 5

Barbell Row
70 x 5 x 10

Superset with

Incline Bench
20 x 5 x 10

Arms, Facepulls

Happy with Press PR, I think since I got 5 reps on 1+ week I wonā€™t reset this TM after my Competition. Might reset the TM on other lifts as I will be fried.

1 Like

**28/04/17 **
Squats, Squats and more Squats Day
Agile 8
83 x 5
94 x 3
105 x 1
110 x 1 1st video felt slow looked fast
115 x 1 1st video felt slow looked fast

Pause FSL Squats
83 x 5, 3, 3

Pause Highbar
40 x 3 x 10

Ab Wheel
3 x 10

Videos
110 single, felt alright bit slow

115 single

I took a long ass time with bar on back simulating the commands of squat and rack. Thinking of opening on 100 and flying it up.

Looks like youā€™ve at least another 5, if not 10kg in you. Whatā€™s your current PR?

I hit 120 at my meet a few months ago then failed 125. Bearing in mind this squat was after nearly a full cycle of 5/3/1, I think I could hit 130 at my meet in 8 days.

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29/04/17
Bench Day
Shoulder Warmup and Elbows
64 x 5 no sleeves
72 x 3 no sleeves
81 x 1 no sleeves, commands
80 x 1 no sleeves, commands
80 x 1 no sleeves, commands
80 x 1 no sleeves, commands, Video
64 x 5 commands
64 x 5 commands

Kroc Rows
40 x 40 PR took @MarkKO 's advice on unless you feel lightheaded afterward they arenā€™t kroc rows lol

Pulldowns
sw x 5 x 10
Arms
sw x 5 x 10
Facepulls
sw x 3 x 20

Videos
last bench single of 80, felt good, undecided on whether to open on this or 75 for confidence

Have one more session of Deadlifts where Iā€™ll abandon 5/3/1 for one day as I donā€™t want to be working at 95% of my actual 1RM less than one week out from my meet. Iā€™ll do 140 for 3 or 4 singles as my Deadlift opener practice focusing on speed.

2 Likes

Fuck. Forty is a lot of reps

2 Likes

Update
My competition is on Sunday so Iā€™ve taken a week off from the gym in preparation.

I have a slight conundrum on my hands however as Iā€™m rather significantly over the 93kg class which I said I was going to lift at. Iā€™m around 96-97kg at the moment and donā€™t realistically see how Iā€™m going to get down under 93 in two days.
I have two options:

  1. So I can stay at my current weight in the hope of being more competitive(unlikely as Iā€™m weak).

  2. Or add a few kilos come in sitting around at 100kg and get some more PRā€™s in the big 3.

Iā€™m leaning towards on going up to 100 or just below, filling out the 105kg class properly, hitting better numbers. Afterwards Iā€™ll drop down to something manageable for me like 90 to 85kgs.

Input?

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If I was you mate Iā€™d just stay as you are and compete in the 105kg class. Thereā€™s no point in cutting or putting on a few extra kilos in a couple of days if youā€™re not going for any sort of records really, especially if youā€™re going to drop down a bit after.

I was thinking along the same lines too. Will just stay as I am till then Thanks for the input.

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:muscle::muscle::muscle:

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If itā€™s a two hour weigh in, definitely stay where you are or go up.

2 Likes

Iā€™ll stay as is at around 97kg no food, thanks for input Mark.

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How did the meet go?

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07/05/17
Competition Day
Got there pretty early at 9am to do weigh ins. Came in at 95.7kg which is lower than I expected and maybe couldā€™ve of made 93ā€™s if I tried from a week ago. I was told after weigh ins I was only lifting at 2pm which was annoying but oh well, all the girls about 20 of them had to do a whole meet while I sat about and ate a metric shit ton of food and caffeine. I went and warmed up then squats started.

Squat

100 x 1 opened really light and it flew up
115 x 1 went up pretty quick as well
130 x 1 this was without a doubt the slowest and most grindy lift of the entire day as the audience and judges said lol, Video, huge PR

Bench

80 x 1 moved okay
90 x 1 moved pretty quick actually, most without sleeves and a COMP PR, video
100 x 1 came a inch off chest and muscles said no video

Deadlift

140 x 1 opened light
152.5 x 1 moved okay, COMP PR
165 x 0 locked it out but got 2 reds based on hitching above knees even though was minor Video

Total
372.5 kg at 95.7kg bw
Wilks of 230.95

Videos

130 Squat with the grind of a century

90 Bench looking clean

100 Bench fail, too weak

165 Dead with 2 red lights (look at those canons)

Thoughts
Very happy with my results and pleased with that squat especially.
I want a 400kg total by the end of the year which is why I went for the 100 bench hoping I could dead 170 but was too optimistic. Maybe couldā€™ve got a 95 bench but oh well.
There is a push and pull meet in July which I might do to get the 100 and 170 without the squat.

7 Likes

Contingency Order 3
Right, back to future training for now after meet shenanigans are over.
I have another meet coming possible meet coming up on the 2nd of July which is just a Push and Pull. I want to get a 400 total by the end of the year and could maybe do this at this meet. I just need a 100 bench and a 170 dead. This leaves me 7 weeks until which isnā€™t enough room for 2 cycles of 5/3/1 which I need to deload on anyway. I donā€™t want to be peaking for a meet by lifting 80% or something as my top set. For that reason Iā€™m going to be swapping programs to the Candito 6 week program.

Candito 6 Week Program
Iā€™ll be starting it on the 24th of May so the last day of training will be on the 25th of June. Thisā€™ll leave me a whole week off to recover and smash the competition. This is how Iiā€™m starting it:

Less on squat as no squat at meet
This leaves me with 2 weeks of empty training space either to be done as an off season to recover.

3 Likes

Question why dont you train to do a pull up. I know pullups are hard at a certain bodyweight but iv put on weight and still can do pullups, whilst im not great at them because i used to be slack with them now i do lots of volume and i have a pull up bar at home so i just walk past my room and bang out reps or whatever etc