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Tough angle for the squats, skid. Looked like you were a bit gassed on the last rep! I enjoy watching your videos.
Curious, when you compete, is it with a bench shirt, squat suit, and such? How many comps do you have under your belt?
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My coach wants to see my last sets of my comp lifts each week which is what I post in my log as well. He wants to see my form in my most fatigued state.Originally Posted by Oldster
I lift all raw, no equipment. I first competed almost 3 years ago and now have 6 competitions under my belt so to speak.
Last edited by skid; 01-30-2018 at 10:14 PM.
Member
Warm up - 500M row
Glute raise - 10, 10,
Deadlift - I've been bothered with a sore back for a couple weeks now, and last week pulled a muscle under the bottom of my left rib cage doing 475-3 which was fairly easy. At the end of the workout today I could hardly get my shoes off due to pain.
475-1,
505-1, went pretty fast considering my back issues.
540-Fail - Back said no
445-Fail - Back said no more deadlifts period
Paused squat at 67.5%
320-4,4, - didn't complete last two sets through due to back pain.
Rows - skipped
Curls with easy curl bar
105-10,10,10,10, strict
Reverse hypers - skipped
Member
I missed that the first time. I like it!
I hope you heal up soon, Skid.
Member
Me, too. Dang, sorry to hear it.
Member
Thanks Viking and Oldster! I took an Advil last night which calmed things down a bit. Feeling a bit better today and actually had a pretty good press workout. Back is still sore though; I won't be deadlifting Monday for sure. I'll give it a few days and hope it gets better.
Today:
Warm up - 500M row
Scapular push up and chins - 10,10, each
Pin press at chest @ 77.51RM
285-4,4,4,4,4 all @rpe6-7ish - weight seemed really light today. Had to check to see if I miss-loaded the bar.
High incline press (75 degrees+)
185-6@pre8,
185-8@rpe9.5
Seated DB press
65-8@rpe 8
65-10@rpe9.5
DB Lat raises (side and front alternating)
25-10,10,10,10,
Cable Face pulls
180-15,15,15,15,
Member
Warm up - 500M row
Back still sore, but much better today. Didn't affect any lifts.
Just over 2 weeks out from the Nationals.
Squat
365-1
405-1
430-1
450-1 Form was a little off, and I went a little too deep. This was close to 95% of 1RM as I rounded up in weight. See video.
350-3,3,3,
Seated cable row
270-8,8,10,10,
Cable curls
135-8,9,10,10,
Last edited by skid; 02-05-2018 at 03:45 PM.
Member
Good rep, but yeah, a little deep.
If your meet is only two weeks, go easy on that last deadlift session! No sense in knocking yourself out beforehand.
Do you have your openers and final attempts in your mind yet?
Member
I wasn't tight enough either on that squat.
This week for deadlifts I will work up to my opener for a single, likely 505 or somewhere in there. Followed by a 3 sets of 3 at 75%. If my back is bugging me I may stop after the single. The following week I'm scheduled for 2x2@80% but that's the week before the meet so I'll see how I feel.
Openers/final attempt should be around:
Squat - 430/480
Bench - 330/360
Deadlift - 505/560
Each final attempt will be a small 5 pound PR for me. Of course everything will depend on how things are going that day. My 18 year old son is competing as well and I want to make sure I beat him. His squats and deads are equal to or better than mine (and he's 35 pounds lighter) but I have him beat in the bench!
Member
Warm up - 500M row
Scapular push up and pull ups - 10,10, each
Comp Bench
315-1,
330-1@90%1RM
342.5-1@93%1RM - See video
285-4,4,4,@77.5%1RM
Incline DB Bench
65-12,12,12,12,@rpe 6 or less
Tricep cable push down
180-10, stopped after 1 set as this irritated my elbow. Now taking any chances on anything now...
Band Pull aparts - 20,20,20 blue band
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