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06-11-2022, 07:05 AM
#161
06-06
Squat
360x2x8
Press
170x5x3
Push Press
180x5x2
Block Pull
476x5
Barbell Curl
82x10, 10, 9
Bodyweight: 199.3
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06-08
Overhead Squat
150x3x5
Bench Press
255x5x3
Chin-up
3x13, 12, 9
Back Extension + calf raise + rear delt. raise
4x10
Bodyweight: 199.1
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06-10
Squat
440x1 - knee wraps
450x1 - knee wraps
395x3
Press
190x2
175x3
Push Press
202x3
Power Clean
175-198x3x5
LTE
105x10, 10, 6
Bodyweight: 199.3
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06-16-2022, 09:31 AM
#162
06-13
Bench Press
285x1x5
Close-Grip Bench Press
167x10
Press
190x1
163x5x3
Push Press
198x1
Barbell Curl
80x8x3
Bodyweight: 198.4
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06-14
Squat
436x1x3 - Knee Wraps
315x5
Deadlift
470x1
Lat-Pulldown
110x10x3
Bodyweight: 198.6
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06-16
Bench Press
282x1x3
Bodyweight: 197.5
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Tapering week, got a meet on saturday. Kept the volume slightly higher than usual to see if I can comeback to training faster.
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06-19-2022, 12:18 PM
#163
06-18
GPA/IPO state meet
Squat: raw + wraps, monolift and squat bar
Bench: as usual
Deadlift: deadlift bar
Weight-in: 197.1
Squat
420
440
468 Meet and all-time PR
Bench
275
287
297 nope.
Deadlift
460
496
518 nope.
Total: 1251
I'll blame my pec strain for the bench and being very tired at the end of the meet for the deadlift. I'm thinking about doing Rip's thing on the deadlift on my next meet: PR on the second attempt and most likely wave the third.
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06-24-2022, 03:15 PM
#164
06-20
Squat
315x5x3
Strict Press
140x5x3
Deadlift
350x5
Dumbbell Curl
3x10
Cable Pushdown
3x10
Bodyweight: 199.3
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06-22
Overhead Squat
130x3x5
Bench Press
235x5x3
Chin-up
3x10
Back Extension + calf raise + rear delt. raise
3x10
Bodyweight: 198.4
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06-24
Squat
330x5
Strict Press
150x3x3
Power Clean
155x3x5
LTE
3x10
Cable Curl
3x10
Bodyweight: 197.5
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Last edited by ReconquistaBarbell; 07-01-2022 at 04:22 PM.
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06-25-2022, 06:42 AM
#165
So, I trained beltless and with short rest intervals this last week, and stoped taking creatine. Next week I'll resume training normally, improve my supplementation, and try to gain some 5-10 lb before cutting back to 198 for my next meet in 13 weeks.
Good news is that I train and work at commercial gym that is more on the "black iron gym" side, and they built a power rack following (closely) my specifications. I'll be able to do all sorts of power rack shenanigans from now on.
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07-01-2022, 04:27 PM
#166
06-27
Squat
330x5x5
Bench Press
242x5x3
Close-Grip Bench Press
155x10x2
Halting Deadlift
375x8
Barbell Curl
66x10x3
Bodyweight: 199.5
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06-29
Front Squat
265x3x3
Strict Press
145x5x3
Chin-up
3x13, 10, 10
Back Extension + calf raise + rear delt. raise
3x10
Bodyweight: 197.3
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07-01
Squat
350x5
Bench Press
247x5x3
Pin Bench Press (floor press height)
220x5x2
Power Snatch
135x2x6
LTE
92x10x3
Bodyweight: 198.6
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Tried pin bench presses today, it was way harder than I expected. Let's see what getting good at this exercise does for my regular bench.
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07-08-2022, 03:36 PM
#167
07-04
Squat
350x5x5
Strict Press
150x5x3
Pin Press (eyebrow)
155x5x2
Deadlift
395x5
Dumbbell Curl
4x10
Bodyweight: 198.9
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07-06
Overhead Squat
145x3x5
Bench Press
250x5x3
Weighted Chin-up
45x5x3
Back Extension + calf raise + rear delt. raise
3x10
Bodyweight: 196.6
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07-06
Squat
375x5
Strict Press
158x3x3
Pin Press (eyebrow)
163x5x2
Shrug
485x5
Cable Pushdown
5x10
Bodyweight: 197.5
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07-16-2022, 12:10 AM
#168
07-11
Squat
365x5x5
Bench Press
242x5x3
Close-Grip Bench Press
167x10x2
Rack Pull
420x5
Barbell Curl
70x10x3
Bodyweight: 198.8
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07-13
Front Squat
277x3x3
Strict Press
155x5x3
Chin-up
3x15, 11, 10
Back Extension + calf raise + rear delt. raise
3x10
Bodyweight: 197.7
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07-15
Squat
390x5
Bench Press
277x2x3
Pin Bench Press (floor press height)
230x5x2
Power Snatch
137x2x6
LTE
100x10x3
Bodyweight: 198.4
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07-22-2022, 06:16 PM
#169
07-18
Squat
320x2x12
Strict Press
158x5x3
Pin Press (eyebrow)
168x3x3
Halting Deadlift
427x7
Cable Curl + Cable Pushdown
4x10
Bodyweight: 199.1
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07-20
Overhead Squat
155x3x5
Bench Press
255x5x3
Weighted Chin-up
55x5x3
Back Extension + calf raise + rear delt. raise
3x10
Bodyweight: 198.4
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07-22
Squat
405x5
Press
168x3x3
Pin Press (eyebrow)
170x5x2
Shrug
507x5
LTE
100x10, 10, 9
Bodyweight: 198.2
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Not the halting deadlift PR I wanted, but I still managed two more reps than last time, and can't complain about this week's training.
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07-29-2022, 06:03 PM
#170
07-25
Squat
345x2x8
Bench Press
260x5x3
Close-Grip Bench Press
175x10x2
Deadlift
455x3
410x3
Barbell Curl
75x10x3
Bodyweight: 198.9
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07-27
Front Squat
290x3x3
Strict Press
157x5x3
Chin-up
3x19, 11, 10
Back Extension + calf raise + rear delt. raise
4x10
Bodyweight: 199.1
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07-29
Squat
385x5
Bench Press
285x2x3
Pin Bench Press (floor press height)
242x5x2
Power Snatch
132-145x2x6
Cable Curl + Cable Pushdown
4x10
Bodyweight: 199.1
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That was a pretty decent week overall. I got a mild food poisoning on sunday and was not at my best for monday's workout, 455x3 is still kind of a PR, but the goal was 5. Nineteen reps on chin-ups is also a PR, at least at this bodyweight (might have done more when I weighted around 130, but who cares...). Nice bench PR on friday as well, but I a lost a bet to a trainee of mine and now I owe him a beer, for he got to a 315 bench first...
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