Wowk congrats on the PRs! You are getting some great work here. You hit that 500 milemarker! You beat me to 500. I'm jelly! That 500 is more than your wrapped pr isn't it?
Printable View
I already have some crappy 2 meter generic wraps I bought many years ago. I just last week bought both knee and wrist wraps from liftinglarge.com, but I haven't received them yet. I ordered the parallel breakers wraps for both knees and wrists. The price point is low and the reviews seem to be pretty good. I should be getting them this week and I will comment on them as I work them into my programming. I have only occasionally used knee wraps in the past and never used wrist wraps. Even if I can get another 10 lbs out of them, I would consider it worthwhile.
Sept 8, 2015
After setting some good pr's yesterday on squat and bench, I tried to set some pr's on press and deadlift. It ended up as a big session of fail.
Press @ 205 lbs-1 RPE 9
Press @ 225 lbs-0,0 FAIL. On the 1st one, I almost had it but not quite. Sticking point was around the top of my head. On the 2nd, it wasn't close at all. This was only 5 lbs over previous 1rm.
Deadlift @ 495 lbs-1 RPE 8.5 Just fine
Deadlift @ 550 lbs-0,0 FAIL. on the 1st, I got stuck just below the knees. On the 2nd attempt, it barely broke off the ground. This was only 15 lbs off previous 1rm.
This was extremely disappointing as I've been setting multi-rep pr's on both lifts for many weeks now. I don't know if yesterday's session fried my cns, or if I didn't get enough sleep or if there's another cause. I'm going to try not to read too much into it as we all have off days occasionally and otherwise the programming has worked well on squats and bench.
I always find deadlift to be harder at the gym than competition. My best gym dead is literally 65lbs off my meet deadlift. I wouldn't sweat it much man. Deads are an odd lift sometimes
Thanks for the advice. I agree deadlifts are an odd lift- nothing like trying to lift something that should be moderately difficult and having it just sit on the floor like it was nailed down. In any event, I do think I've been overtraining a bit with deadlifts lately since I've had a few more recent workouts where the weight just felt too heavy and performance is way down. On my last deadlift on 6 rep day, I had total deadlift tonnage of 9838 lbs. I think that's way too high for a single session, and especially considering that I did a 2nd deadlift session less than a week later with a tonnage of 6816 lbs, for a total deadlift tonnage in less than 1 week of 16,654 lbs. Although my squat tonnage is pretty similar (around 85%), I seem to be more tolerant of higher squat tonnage.
I'm planning on a November 7 meet and I want to make sure I'm not overtrained for it. What I'm going to do is keep alternating squats with deadlifts, but I'm going to reduce tonnage and increase intensity as I get closer. I will focus on singles to work on good form on the 1st pull and so I can continue to increase explosiveness. I am planning on using the following template over the next 10 sessions (% of 1RM (535 lbs) x sets x reps: 1) 65%(347 lbs) x 15 x 1; 2) 70% (375 lbs) x 15 x 1; 3) 75% (402 lbs) x 12 x 1; 4) 80% (427 lbs) x 10 x 1; 5) 82.5% (440 lbs) x 8 x 1; 6) 85% (455 lbs) x 6 x 1; 7) 87.5% (467 lbs) x 6 x 1; 8) 90% (482 lbs) x 5 x 1; 9) 92.5% (495 lbs) x 4 x 1; 10) 90% (482 lbs) x 1; 95% (508 lbs) x 1; 90% (482 lbs) x 1. I'm also going to switch out press for another bench day on deadlift day and just have press as an accessory that day. I seem to tolerate higher bench volume pretty well and press isn't a competition lift for November. I will keep it to about 3 sessions a week so the 2 week schedule will look roughly like this:
1st session: Squat 4 sets of 8 reps; Bench 4 sets of 8 reps; Chins
2nd session: Bench 4 sets of 6 reps; Deadlift as per above; Press 4 sets of 8 reps
3rd session: Squat 4 sets of 6 reps; Bench 4 sets of 3 reps; Chins
4th session: Bench 4 sets of 8 reps; Deadlift as per above; Press 4 sets of 6 reps
5th session: Squat 4 sets of 3 reps; Bench 4 sets of 6 reps; chins
6th session; Bench 4 sets of 3 reps; Deadlift as per above; Press 4 sets of 3 reps.
Let's see how it goes.
Sept 10, 2015
Bodywt 227 lbs
Squat @ 315 lbs-8,8 I reduced the weight a bit to make sure I wasn't worn out by my pr testing earlier this week.
Squat @ 325 lbs-8
Squat @ 335 lbs-8 RPE 9 Lower back a bit sore but bar speed still quick.
Bench @ 275 lbs-8
Bench @ 285 lbs-8,8,8 RPE 9 I would guess I wasn't fully recovered from PR testing on these as they felt a bit heavy.
Chins w/ 45 lbs-5,5,5
Sept 12, 2015
Bench, 1st rep paused @ 295 lbs-6,6
Bench, 1st rep paused @ 305 lbs-6,6. Rpe 9.25
Deadlift singles @ 351 lbs-15. 30-45 seconds between reps. Rpe 8
Press @ 155 lbs-8,8
Press @ 160 lbs-8,8. Rpe 9.5 Pretty tired by this point.
Sept 15, 2015
Squats @ 376 lbs-6,6
Squats @ 386 lbs-6,6 RPE 9
Bench, 1st rep paused @ 325 lbs-3
Bench, 1st rep paused w/ wraps @ 330 lbs-3,3,3 RPE 9.25 This was my 1st outing with wrist wraps. I do think it helped a bit.