The Road to 405

[NikhilT]

11/4/16

Squat: 245x2x2
Bench: 185x3 - first rep paused

Just went through the motions today. I kind of went by feel but then was thinking later - 2 days out from a Meet might be a good time to base lifts on %? Anyone have a good system for this? Seems like Squat was 55% of ERM and Bench was about 65%

Not sure I understand the question buuut you can probably just use your third attempts at the meet as your maxes?

[Ryan Arnold]

Basically 2 days out I know has to be as super light day I just didn't know how light to go so I just went by feel rather than actually picking weights for a reason.(like actual % of 1RM or something similar)

[bean counter]

Just went through the motions today. I kind of went by feel but then was thinking later - 2 days out from a Meet might be a good time to base lifts on %? Anyone have a good system for this? Seems like Squat was 55% of ERM and Bench was about 65%

Two or three days out I just go through my warmup progression on each lift with the exact weights I'm planning to use in the meet. Good luck!

[Ryan Arnold]

11/6/16

USAPL SBWC Fall Classic

Squat: 440

440x1 - YouTube

Bench: 292

291x1 - YouTube

DL: 506

507x1 - YouTube

For reference from my Facebook post:

May 1st, 2016 USAPL SBWC Spring Classic(my first PL Meet):
9/9
Squat: 385
Bench: 269
DL: 457
Total: 1111

November 6th, 2016 USAPL SBWC Fall Classic(2nd Meet):
9/9
Squat: 440
Bench: 291.5
DL: 506
Total: 1237.5

So was very happy with today. Squat and Bench attempts were spot on and I didn't leave much on the table, if any. Big thanks to Pete Troupos for handling me today and making things easy on me. Was also good to see/chat with Nikhil. He was running things in the warmup room and provided some extra support. And as I mentioned in earlier posts, I ran out of training time with the DL this cycle, so I ended up sandbagging it. I think I could have pulled 525 today. But I put 127lbs on my total over the past 6 months so I really have nothing to complain about. I weighed in at 239 today which is 5lbs heavier than the last Meet. But that is down from 250 in August. I'll continue my slow cut and aim to get down to 220/225-ish in the Spring. I'll either compete at 231 in USAPL and get smoked or I'll compete at 242 in the SS Meet and get smoked. Haha. And now its time to eat a lot of food and go to Puerto Rico in the morning for a week of beach and pool. Thanks again to Pete, Wolf, Nikhil, Dwayne, Tom S, Manveer, Skillin and anyone else who has been weighing in on my log/helping me out these past few months. Really appreciate it

[manveer]

Great work! Congrats!

[Michael Mullany]

Well done Ryan, congrats. . That DL looked stupid easy.

[JimB]

Awesome work - glad to see it went so well. You made that 506 deadlift look like a warmup!

[NikhilT]

Awesome lifting today man, and glad I could help a bit. Sorry if I was little out of it when we first saw each other upstairs, I was still pre-caffeine haha. See you again soon!

[Adam Skillin]

11/6/16

USAPL SBWC Fall Classic

Squat: 440

440x1 - YouTube

Bench: 292

291x1 - YouTube

DL: 506

507x1 - YouTube

For reference from my Facebook post:

May 1st, 2016 USAPL SBWC Spring Classic(my first PL Meet):
9/9
Squat: 385
Bench: 269
DL: 457
Total: 1111

November 6th, 2016 USAPL SBWC Fall Classic(2nd Meet):
9/9
Squat: 440
Bench: 291.5
DL: 506
Total: 1237.5

Niiiiiiice!!

[Dwayne_KONG_Wint]

Nice Job Ryan! Enjoy Puerto Rico! don't get lost en el yunque!