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  1. #991
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    • wichita falls texas february 2021 seminar
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    11/02/17 Thursday

    Squat:

    45x10x2
    135x10
    225x5
    315x2
    405x1

    Suit:

    495x3
    585x3x2

    That's like the most volume I've ever done in the suit lol (ok not really). Didn't move amazingly well but meh. Getting the other suit taken in a bit and it should be way better. Hopefully I can hit depth in it the one time I have to use it before the meet...

    Ab wheel: BWx12x3

  2. #992
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    11/05/17 Sunday

    Deadlift:

    135x10x3

    Reverse bands:

    225x5
    315x3
    405x2
    495x1
    545x1
    405x1x2

    Felt some weird pulling in my left glute during the 545 so stopped there. Probably because I was at a wedding most of the weekend and was doing a lot of sitting/standing around and couldn't eat much.

    GHR: BWx10, green + red + orange band x10x3
    Hammer chins: BWx10x3
    Wide grip pull downs: 120x12x3

  3. #993
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    11/06/17 Monday

    Bench

    45x15x3
    135x10x2
    185x4
    231x3

    Shirt:

    319x4
    363x1
    385x0
    385x1
    385x1

    Struggled to touch the first 385 and dumped it towards my head. Luckily my spotter caught it since the safeties on the ER racks are fucking stupid and the bar went in between the safeties and the rack. Anyway none of these felt great but I've been feeling pretty fatigued on bench. Looking forward to the rest before the meet. Butt came up on all of these because I was getting out of groove.

    Chest press machine: 45x8, 90x8x3
    Rear delt machine: 120x10x3
    Hammer curls: 35x10x3

  4. #994
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    11/08/17 Wednesday

    Squat:

    45x10x2
    135x10
    225x5
    315x2
    405x1

    Suit:

    405x3
    495x3
    585x1
    615x2

    Could barely get the suit on (and off). Managed to get it on and hit what will be around an open. Stopped here cause of my weird left glute. Would've done some accessory machines but didn't feel like figuring out how to change the options on the machines. They were all a little high but I can definitely take them to depth.

  5. #995
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    11/11/17 Saturday

    Deadlift (kgs):

    60x10x2
    100x5x2
    140x1x4

    Suit:

    180x0 (lost grip)
    180x1 (used chalk)
    220x1

    Ab wheel: BWx12x3

    That's it. Tapering off for the meet. Worked up to about my last DL warmup (it'll be 495 at the meet). Left glute felt fine. Deadlift suit felt loose. My weigh has been falling a little. Weighing in at 233. Could make the 231 class soooo easily but signed up for 264s and don't want to cut weight. I've had a pretty stressful week and will hopefully put some weight back on during this next week.

    Don't really know what my attempts will be at the meet since I've had a weird training cycle. We'll see how it goes...
    Last edited by elVarouza; 11-13-2017 at 01:18 AM.

  6. #996
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    Went 285/175/272.5kg at the meet, weighed in at 106.9kg. Squatted 300 solidly but missed on depth. Will maybe type up more later.

    11/27/17 Monday

    Bench:

    45x15x3
    135x10x2
    185x4
    225x8x3

    Just getting back into it.

    Hammer curls: 40x10x3
    OHP: 45x10x2, 95x10x3
    Face pulls: something x10x3

    Didn't have the usual accessory machines so just kind of did whatever. Real training starts next week.

  7. #997
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    11/29/17 Wednesday

    Squat:

    45x10x2
    135x10
    225x5
    315x2
    365x8x3

    Just getting back into the swing of things. Bar path was all over the place but whatever.

    Ab wheel: BWx10x3
    Leg extensions: 120x12x3
    GHR: BWx10x3

    Gonna be crazy sore until Sunday I bet.

  8. #998
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    12/02/17 Saturday

    Deadlift:

    135x10x3
    225x5
    315x2
    405x1
    405x5x3

    Was still insanely sore so took these light.

    Sumo RDL: 135x10x4
    Lat pull down: 140x6x3
    Seated row: 225x10, 275x10x3
    Hamstring single leg curl: 50x10x3

  9. #999
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    12/04/17 Monday

    First day of coaching from Blaine. Starting out with an offseason block, so relatively low intensity. It's RPE-based, and everything today was RPE 5.5-6.5, which should be moving mostly like warmup weight, with something like 4+ reps left in the tank each set.

    Bench:

    45x15x3
    135x10x2
    185x4
    235x2

    Shirt:

    315x3
    350x3x3 (16 wraps)

    So that's folded up knee wraps instead of boards, 16 wraps total on the chest. About a 2-board. Also a brand new shirt, Titan SK LCC 46. These all felt okay except I didn't have my lever belt so my shirt kept sliding up with each rep. The first rep would be hard to get the bar down and the next two would be way easier. The shirt rode up so much it was pressing against my neck by the end of each set.

    Reverse-grip bench: 45x10, 135x6, 185x6, 205x6x3 (feels super weird)
    Chest press machine: 80x6x3
    JM press: 65x6, 75x6x2, 85x6
    Arnold DB press: 40x6, 45x6x2
    Stir the pot abs: BWx6x3

  10. #1000
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    starting strength coach development program
    12/06/17 Wednesday

    Squat:

    45x10x2
    135x10
    225x5
    315x2
    405x1

    Suit, straps down, no wraps:

    480x3
    465x3x2 (overshot a little)

    Squat:

    365x6x4

    Bulgarian split squat: 45x6x2, 75x6x2, 95x6
    Leg extension: 100x10, 120x10x3
    GHR: BWx10x2 (should've been 3 sets but hamstrings were cramping)
    Ab wheel: BWx10x3

    Lots of volume. Worst part was my lever belt was really digging into my ribs today. It was really, really painful during each rep. I might have to switch to my softer buckle belt next week and let my ribs heal. Feels pretty bruised.

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