9/25/17
Squat: 320x5x4
YouTube
Bench: 220x5x4, 225x5
Chins: BWx10x2
Squats felt easy. Realized 222.5 should have been involved in my benching somehow. Ran out of time for adequate chins
9/27/17
Press: 162.5x5, 145x8
YouTube
Deadlift: 425x3, 365x5
425x3 - YouTube
YouTube
Press moved slower than I was hoping for. Deadlift squeezing is still not there. Although the back off set was definitely better. I think I need to cue myself to just be "forward more" at the time I'm squeezing. Squeezing my chest up tends to shift my weight back too far
9/29/17
Squat: 370x5
YouTube
Bench: 247.5x5
PC: 180x2
YouTube
Squats were a little ugly, especially the second rep. Just didn't have great focus on the top set for some reason. Karwoski would be mad at me. 5th rep slowed a bit. I still think i can make it to 385x5 for a PR though. We'll see. Bench was a bit slow. Will switch to triples. PC's were fast. The key I think is to have someone film me. For some reason it helps me psychologically
10/2/17
Squat: 325x5x4
YouTube
Bench: 225x5x5
Elbow pain is steady to increasing. Not fun, but still in "I've had worse" stage. Will be slowly upping Aleve intake from here on our methinks. Volume day weights both moved well. I've started running out of time for chins.
Last edited by Ryan Arnold; 10-04-2017 at 02:03 PM.
10/6/17
Squat: 375x5
YouTube
Bench: 250x3x2
CGBP: 215x7
PC: 182.5x2
Squats may have been a shade high. Very close. But happy with how well the weight moved. Will make a 10lb jump next week, crush 385x5 for a 5RM PR and move to triples. I've decided I need a definitive end to this training cycle so I'm going to do a Mock Meet for myself, most likely on November 10th or 11th, but possibly on the following week depending on how the runout goes. But I figure I'll do heavy 3's, 2's, 1's, then taper for a week leading up to a testing day. I'll go for a heavy Press single(unlikely to be a PR) the week before, then test Squat, Bench and DL as if I'm doing a Meet - maybe just do two attempts for each, we'll see. Overall very happy with strength levels as well as how my body feels right now
I just took some time to review my training log. Observations:
1) Its still unclear why I've been so inconsistent keeping squoze in the DL. Could have a bit to do with switching back and forth between Chucks and Do Wins. I think my next experiment will be to use the little hamstring stretch before each rep. Like Petrizzo does without the shimmy. That way I can get a bigger breath(hopefully), feel midfoot a little clearer, and hopefully just get a better squeeze that doesn't put me on my heels.
2) My previous PC PR is 185. Pathetic. But at least I'm up for a PR there soon. Will probably hit heavy singles as high as I can go either next week or the week after and then add some chins back in on Fridays
3) Bodyweight is climbing again. I was 217 in early July and now I'm 225. So I'm happy to finish up anywhere in the 225-230 range in November. Then its cut time again and get myself down to 205/210lbs and 20%bf by the Spring. Should leave me enough time to be PR'ing again by year end 2018
10/9/17
Squat: 335x5x4
YouTube
Bench: 225x5x3, 230x5x2
Squats moved well. Wrists pretty irritated. Bench moved well also.