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  1. #671
    Join Date
    Aug 2013
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    Midwest
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Quote Originally Posted by Will Knowland View Post
    Not allowed to ride a horse due to being over the weight limit.
    haha!

  2. #672
    Join Date
    Aug 2009
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    990

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    Week 3

    Scheduling nightmare as usual because all the kids are off school.

    MON
    Squat w/belt 197.5x6 @6, 207.5x6 @7, 217.5x6 @8, 205x6x2@7.5--8
    LISS x 25 mins @ 60-70% max HR
    TUES
    Competition Raw Bench 140x6 @6, 146.25x6 @7, 155x6x2 @8-10, 145x6x2@9-9.5
    THU
    Deadlift w/belt 207.5x6 @6, 217.5x6 @7, 227.5x6 @7.5, 212.5x6x2@7.5
    FRI
    Pin Press (5cm off chest) 152.5x4 @7, 160x4 @8, 160x4@9.5, 147.5x4x3@7.5-8.5
    SUN
    Squat +chains 162.5x5 @6, 172.5x5 @7, 182.5x5 @8.5-9, 165x52@7.5
    2Board Press 160x4 @7, 167.5x4 @8, 175x4 @9, 167.5x4@8.5
    MON
    Bench (touch and go) 127.5x10 @7, 135x10 @8, 142.5x10 @9, 135x10@10, 127.5x10@8.5
    TUES
    2ct Pause Deadlift x4 @6, x4 @7, 225.5x4x3 @7.5-8
    Wide Grip Bench 132.5x10 @8.5, 120x10x3 @8.5-9
    THU
    SSB 152.5x40 in 16 mins
    Press 82.5 x 50 myoreps
    Rows 122.5 x 22 in 7 mins (beltless, strapless)
    Curls 42.5x35 in 7 mins

    Current e1rm total -770kg, which ties the strongest I've ever been. Looking at ~790kg next week if I hit my target weights. If I can get that up to 800+ by the British on 22nd October than my comp PR of 695 should fall even though the only thing I'm better at than reps with 80-85% is self-sabotage on meet day.
    Last edited by wk105; 08-24-2017 at 06:29 AM.

  3. #673
    Join Date
    Aug 2009
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    990

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    Week 4

    MON
    Squat w/belt 202.5x6 @6, 212.5x6 @7, 222.5x6 @9, 202.5x6x2@8
    TUES
    Competition Raw Bench 142.5x6 @6, 150x6 @7, 157.5x5 @10, 145x6@10, 135x6x2@8-10, 130x6@8.5
    Military 85x50 myoreps
    Curls 45 x 38 in 7 min
    THU
    Deadlift w/belt 212.5x6 @6, 222.5x6 @7, 232.5x6 @8, 212.5x6x2@7.5-8
    FRI
    Pin Press (5cm off chest) 152.5x4 @6, 160x4 @7, 167.5x4 @9, 160x4x3@8,
    Rows 122.5 x 27 in 7min
    SAT
    Squat +chains x5 @6, x5 @7, 187.5x5X3 @8-8.5 PR
    SUN
    2Board Press 162.5x4 @7, 170x4 @8, 177.5x4 @9 PR, 170x4@8
    MON
    Bench (touch and go) 130x10 @7, 137.5x10 @8, 145x9@10, 132.5X10@10, 115X10@8
    WED
    2ct Pause Deadlift 215x4 @6, 225x4 @7, 235x4 @8, 235x4@8.5 PR, 215x4@7.5
    THU
    Wide Grip Bench 132.5x10 @7.5, 140x10 @8, 142.5x8 @9.5 + 2 reps, 120x10@8
    Chins x 36 in 7 min

    Busy schedule. Didn't have time to get the SSB work done earlier in the week. Could've done it over the weekend but would rather be fresh for comp squats.

    Bodyweight hanging around 108.5-109.5. Need to be more like 111-112 by the British.

  4. #674
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    Aug 2009
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    990

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    Week 5. Wheels coming off now.


    MON
    Squat w/belt 202.5x5x6 @7-8.5. Really tired today.
    Curls 47.5 x 38 in 7 min AMRAP
    TUES
    Competition Raw Bench 142.5x6 @6, 150x6 @8, 150x6@10, 140x6x4@8, 9.5,
    WED
    Deadlift w/belt 212.5x6 @6, 222.5x6x4 @8-8.5
    Rows 152.5x5x5
    THU
    Pin Press (5cm off chest) 152.5x4 @6, 160x4 @7, 170x4 @10, 160x4x2@9, 152.5x4@8
    FRI
    -
    SUN
    Squat + 50 chains 165x5 @6, 175x5 @7, 185x5x3 @8-8.5
    2Board Press 165x4 @7.5, 172.5x4 @9, 180x2@10, 155x4@8
    MON
    Bench (touch and go) 130x10 @7.5, 135x10 @8, 140x9 @10, 125x10x2@8
    Chins x 35 in 7min AMRAP
    TUES
    Wide Grip Bench 135x10 @9, 125x10x3@8-8.5
    Military 62.5x30 myoreps, 42.5x20 myoreps
    WED
    2ct Pause Deadlift 217.5x4x5 @7.5-8.5. Grind. Super fatigued now.

  5. #675
    Join Date
    Aug 2009
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    990

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    New block.

    Week 1

    TUE
    Squat w/belt 245x1 @8.5, 222.5x3 @8, 222.5x3x2@8-8.5
    Curls 50x40 in 7'
    WED
    Competition Raw Bench 175x1 @10, 150x3x5@7.5-9
    FRI
    2ct Pause Bench 145x3 @6, 152.5x3 @7, 160x3x4 @7.5-9
    SAT
    Deadlift w/belt 242.5x1 @7.5, 232.5x3x3 @7.5-8.5
    SSB 162.5x5, 5, 4 (tweaked mid back)
    SUN
    15 degree incline bench 140x6 @7, 147.5x6 @7.5, 155x6 @9 PR plus 2 down sets (load drop) 147.5x6x2@8, 9
    MON
    Pin Squat 207.5x3 @6, 217.5x3 @7, 227.5x3x3 @7.5-8 PR
    Wide Grip Bench 150x7 @9, 140x7x3@7.5-8.5
    WED
    2ct Pause Deadlift 192.5x3 @6, 202.5x3 @6.5, 222.5x3x3 @7.5-8. High fatigue today.
    Chins x 30 in 7'

    Bit of week 2

    THU
    Competition Raw Bench 175x1 @8.5, 162.5x2 @10, 145x3x4@8, 8, 8,
    SAT
    2ct Pause Bench 150x3 @6, 157.5x3 @7, 170x3@8 PR, 170x3@10, 162.5x3x2@9

    Bodyweight 109.5-110 most days.

  6. #676
    Join Date
    Aug 2009
    Posts
    990

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    Last bit of training leading into nationals.

    MON
    2Board Press 165x3 @7, 175x3 @7.5, 187.5x3 @10
    TUE
    Squat w/belt 252.5X1@8, 232.5x3 @7.5, 232.5x3@8.5, 222.5x3x2@8, 8.5
    WED
    Deadlift w/belt 242.5x1@6, 257.5x1@7.5, 242.5x3x2 @8, 9, 232.5x3@7.5
    THU
    Low Incline Bench (15deg) 142.5x6 @7, 150x6 @6.5, 162.5x5 @10, 150x6@9, 142.5x6@8
    SAT
    Pin Squat x3 @6, x3 @7, 232.5x3 @8 plus 1 repeat sets
    MON
    Squat 242.5x1@8, 257.5x1@9.5, 222.5x3x3@8
    TUES
    Bench 175x1@8, 165x3x5@8, 10, 152.5x3x3@8, 8, 8
    WED
    2ct deadlift 225x3@6, 235x3@7, 245x3@7.5 PR

    Might do some bench tomorrow. Feeling pretty tired, though, so will probably just rest up ready for Sunday.

    Planning for this:

    Squat 240/255/265
    Bench 167.5/177.5/187.5
    Deadlift 240/260/275

    That'd be a 727.5/1600 total. I'm strong enough to do it. Just need to execute on the day.

  7. #677
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    Aug 2009
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    990

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    Didn't go too badly - 262.5/177.5/270 for a 710 PR total (also a Wilks PR) despite going 8/9. I missed 185 for my third bench because I let my shoulders come forward when I unracked it (didn't take a handout) and collapsed my arch.

    Next up is the South Midlands Championship in January. I need 265/185/272.5 for +2.5kg meet bests. So 722.5 is the next target.

  8. #678
    Join Date
    Aug 2009
    Posts
    990

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    My best performance on Wilks and total yet, but it's frustrating I left a lot in the tank on bench. Next time.

    I'm doing my own programming now. I've learnt a lot from RTS and am confident I can stay on the right tracking going forward. I'll still check in with Mark via Skype a few times a year to get some help interpreting the data logged on the RTS apps.

  9. #679
    Join Date
    Aug 2009
    Posts
    990

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    Regional championships today. Tough day. Weighed in at 104.5, which took some effort - not much food 48 hours before the meet.

    Squat - 235/252.5x/252.5.
    Grind. Kind of expected. Down 10kg since Oct 22nd. I also squatted 260kg at -105kg on the same platform almost exactly a year ago to the day, and I squatted 272.5 in the gym last May at 110kg. Need to reassess what I'm doing with this lift. Loads of volume @6-7 doesn't seem to work as well for me as moderate volume @7-8.

    Bench - 167.5/177.5@10/181x.
    Gold standard pauses. Went for the regional record but couldn't quite lock it out.

    Deadlift - 242.5x/242.5/272.5 (+2.5kg PB). Best bit of the day and made the whole thing worthwhile.
    Almost passed out on my opener for some reason so let my shoulders slump at lockout and got three reds.

    702.5kg total for a 420.52 Wilks PB despite going 6/9 - encouraging, in a way, as well as disappointing.

  10. #680
    Join Date
    Aug 2009
    Posts
    990

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    starting strength coach development program
    Coming to the end of a pivot block now and checked in with RTS for a programming tune up. The plan is to run this for a 7 week development block. The squatting is much heavier.

    Priority 1
    Squat w/belt 185x6@6, 195x6@7, 205x6@8, 3 repeats
    Deadlift w/belt x6@6, x6@7, 230x6@8, 2 repeats
    2ct Bench x4@6, x4@7, 160x4@8, 4 repeats
    Pin Press (chest level) x5@6, x5@7, x5@8, plus 2 down sets (repeats)


    Priority 2
    Squat w/Chains x5@6, x5@7, x5@8, 2 down sets (repeat)
    2ct Paused Deadlift x4@6, x4@7, x4@8, 2 down sets (repeat)
    Low Incline Bench x6, x6@7, x6 @8 plus 3 repeats


    Priority 3
    SSB x6 @6, x6 @7, x6 @8 plus 2 down sets (repeat)
    Bench (touch and go) x1 @8 then move to 74%x5x8 (-19%)
    Rows x8@6, x8@7, x8@8, plus 2 down sets (repeat)


    Priority 4
    SGDL x8@6, x8@7, x8@8, 2 repeats
    Close Grip Bench x6 @6, x6 @7, x6 @8 plus 2 down sets (repeat)
    Military x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)

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