CJ Gotcher Log- "What is Best in Life"

[marcf]

Nice going, CJ! I was trying to find you after I got done lifting to see how you did, but the place was bananas. Glad you did well and got that PR!

[CJ Gotcher]

Those are great results. Awesome job CJ

Nice results.

Nice going, CJ! I was trying to find you after I got done lifting to see how you did, but the place was bananas. Glad you did well and got that PR!

Thanks, everybody- seriously, it means a lot.

I've been training but haven't been logging for the last few weeks due to travel/etc.

6 Feb

Officially starting programming under the esteemed Dr. Baraki. Long term goal remains to earn a 1400# total, with my next meet (likely) being USPA Nationals this July 7th-9th in Las Vegas.

I'm currently at ~181# walk-around weight, and I'm starting a slow, progressive crawl up to 190 (goal of about .5# a week). The goal would be to be a walk-around 187-190 and cut for the 181 weight class prior to the meet (this would be my first 'real' cut, and will serve as good practice for the future).

Competition Squat: 275X6@6, 305X6@6.5, 315X6X3@7, 7, 7.5
Competition Bench: 185X6@5.5, 207X6@6.5, 225X6X2@7.5, 7
Flat DB Bench: 55X10@7, 60/65 X10@<6

Squat video to follow: wifi here is slow as hell. Still dialing in RPE's since the last time I did an RPE-based program, and I find that I'm better at estimating some exercises than others.

Squat felt good, though I'm still not quite happy technically. Knee pain has faded for the most part, likely the result of a longer/more dedicated warmup and going back to using knee sleeves (though 2 days of ibuprofen probably didn't hurt). Bench was smooth technically: no issues there. Had to rush through the dumbbells, so I missed one set. Also discovering the effect of 'pump' on RPE. The first set at 55 was tough because I tried to rush it after the bench- definitely an RPE-7, but I could tell it was just pump in the shoulders/chest. After I let that relax, 60 was a breeze and 65 brushing on an RPE 6.

The more you know.

[CJ Gotcher]

7 Feb

Lost one set of tempo squat because the gym had to close, but managed to squeeze most of it in. Still dialing in RPEs for some of these, especially assistance exercises.

2" Deficit Deadlifts (beltless): 365X5@6?, 385X5@6?, 405X5@7, 425X5X2@8, 8



Close-Grip Bench Press: 185X5@6?, 195X5@6.5, 205X5@6.5, 225X5@7.5, 230X5@8



3-0-3 Tempo Squat (beltless): 225X8X2@6.5, 6.5, 235X8@7

[CJ Gotcher]

9 February

AMBW: 181.2

Slingshot Bench: 315X1@8, 255X6@7, 265X6@7.5, 270X7@8.5



2ct Pause Squats: 275X5@6.5, 285X5@7.5, 290X5X2@8, 9



7:00 AMRAP - BW Dips: 84

The slingshot adds a different dynamic with RPEs: I think I underestimated my ability on that single since the overhead position felt tougher and unloading it was more difficult than expected for an @8. Next time I'll get a spotter and try to adjust to the assistance. Accidentally did a set of 7 (lost count), which partially explains the 8.5. Holding the lower body tight the whole set was interesting: it'll take a bit of getting used to.

Doc, with all these pause and tempo squats, I'm starting to think you don't like me . Fought to keep the chest rigid, but that'll be your call.

[BarryF]

CJ, I'm a little late to the party but I've been meaning to drop in and congratulate you on your excellent results at your last meet. You've really made some great progress lately.

[CJ Gotcher]

CJ, I'm a little late to the party but I've been meaning to drop in and congratulate you on your excellent results at your last meet. You've really made some great progress lately.

Thanks!

27 February

Week 5 of the don't-fuck-up-Nationals-under-the-watchful-eye-of-Dr.-Hunts-Down-Fraudulent-Quacks-Baraki (if you haven't seen the show on Instagram, it's worth a read- Instagram). I've been posting on the SSOC forum and forgot to copy here.

Competition Squat: 285X4@6ish, 325X4@7ish, 335X4@7.5, 345X4@8



Competition Bench: 235X4@6, 250X4@7, 265X4@8, 8.5



DB Flat Bench: 80X8@6, 90X8X3@7, 7.5, 7

[CJ Gotcher]

Do you know your best sets of 3, 4, and 5 on the main lifts?

Not really. I looked over my logs for the last few months and I never got above an @9 at anything above 1 rep.

28 February

2" Deficit Deadlift: 405X4@6, 425X4@7, 440X4X2@8, 8



Close Grip Bench: 225X4@6.5, 235X4@7, 250X4X2@8ish, 8

3-0-3 Tempo Squat: 245X6X2@7ish, 6.5, 255X6X2@7, 7.5

[CJ Gotcher]

3/02

2ct Pause Squat (Beltless): 285X4@6, 300X4@7.5ish, 310X4@ 8, 320@8.5



Touch n' Go Bench:*285x1@8ish, 255X4@7, 265X4X3@8.5, 8, 8

AMRAP Dips in 7:00:*92

Due to scheduling, split it up into two workouts in two different spots. Wasn't able to get to my powerlifting gym with my slingshot, chains, or other overload tools, so I switched to TnG bench.*

[CJ Gotcher]

4 March

Work done. Bleh. Between short sleep and coming on the end of the cycle, definitely a bleh. Workout was slow, forgot my belt for deadlifts, and the gym closed before I could get to the SGDL. Still, I got in and did what I could.

Beltless Deadlift: 365X4@6ish, 385X4@7, 395X4@7.5, 405X4X2@8,



TnG Bench Press: 250X4@7, 265X4@8ish, 285X4@8.5, 260X4X2@7.5, 7.5, 265X4X2@8, 8



Yeah, the spotter on bench was... kind of annoying. Still, he doesn't touch the bar, so... winning, I suppose.