3-17
Bench 355 9RPE
1 set 3 reps
was really like a 10 RPE but whatever. i beleive i single wouldve been a PR
Bench 355 9RPE
1 set 3 reps
was really like a 10 RPE but whatever. i beleive i single wouldve been a PR
MESO-Rx
Anabolic Steroids
The road to 1500..
- Thread starter theprodgicalson
- Start date
3-20
Deadlifts 585 9 RPE
1 set 3 reps
was probably a 9.5RPE but i finally broke the 6 plate barrier. i didn't fucking care. Ive found if i take a couple extra ramp up/build up sets it does wonders for my form, me getting warmed up enough and confidence.
Deadlifts 585 9 RPE
1 set 3 reps
was probably a 9.5RPE but i finally broke the 6 plate barrier. i didn't fucking care. Ive found if i take a couple extra ramp up/build up sets it does wonders for my form, me getting warmed up enough and confidence.
Perrin Aybara
Master
Congrats and welcome to the six plate club. I'm the same way on deads, they look and feel much better after a couple sets. It's one of the reasons I like doing AMRAPs on my last set.
ruckin
Well-known Member
A 6 plate triple holy moly. Awesome job brother, congratulations.
3-23
Squats
495
was surprising alot easier than i thought. my depth was questionable though, just needed to go a tad deeper i feel. i would say it was about a 9-9.5 RPE
Squats
495
was surprising alot easier than i thought. my depth was questionable though, just needed to go a tad deeper i feel. i would say it was about a 9-9.5 RPE
NovaFlex
Well-known Member
I'm late to the party, but def subbed
3-25
Bench
375
Had probably another 5 possibly 10 lbs left in me. Stoked it went up. Another PR
3-27
Deadlifts
625
Broke the floor about 4 inches and that was it. Tried a second time a couple minutes later with the same result. Coach told me to stick with the course and that will be easy come meet day. And I agree, it will be mine.
Bench
375
Had probably another 5 possibly 10 lbs left in me. Stoked it went up. Another PR
3-27
Deadlifts
625
Broke the floor about 4 inches and that was it. Tried a second time a couple minutes later with the same result. Coach told me to stick with the course and that will be easy come meet day. And I agree, it will be mine.
Perrin Aybara
Master
You still thinking about trying sumo out? I was going to stick with conventional, but now with this next meet I may go ahead and go back to sumo. I'm not sure yet, I'm supposed to hit some singles at 585 on two weeks and depending on how those feel I'll make my decision.
No I'm sticking with conventional. Sumo just feels too unnatural for me at anything above 85%. And with my limb lengths, I beleive conventional is best for me.
Perrin Aybara
Master
Neither one feels unnatural to me. I guess it'll boil down to whichever allows for the most weight to be pulled. I do want to give conventional a shot on cycle to see how it goes just so I'll know for sure.
3-30
Squats
455
2 sets 1 Rep
first one felt great and went up SUPER easy. got plenty of depth. second one i lost some upper back itghtness and got a little too far forward. i think its the perfect opener.
Squats
455
2 sets 1 Rep
first one felt great and went up SUPER easy. got plenty of depth. second one i lost some upper back itghtness and got a little too far forward. i think its the perfect opener.
Bump
As some of you know, I ended up bombing out of my meet on bench of all things. Didn't follow commands on first 2 Bench attempts. Should have kept the weight from my 2nd attempt for my 3rd but chose to go for 175kg and got it 3/4 of the way up and couldn't lock it out.
Squatted 230kg on my 2nd attempt. Failed at 235kg. Ended up fucking around in the warm up area doing deads with some guys I met at the meet. Pulled 615 and failed on 625. Got the 625 up past my knees but couldn't finish the lock out.
Overall and an amazing time regardless and met some awesome people. Now onot my offseason.
Started my official offseason last week. The previous weeks after my meet I was fucking around doing pump stuff and whatever I felt like for the most part. Did some 20's on squats, 225 max out, 10's on deads. Whatever I felt like that day. Here is how last week went
5-9
Deadlift
485
13 sets of 2
Double paused bench
235
3 sets of 10
Paused at the knee deadlifts
375
3 sets of 10 (killer ham/glutes pumps)
5-10
Bench
305
3 sets of 5
5 count paused squat
235
3 sets of 10 ( these wiped me the fuck out!)
Floor press
205
3 sets of 10
5-12
Cardio/mobility and tire flips
5-13
Squats
425
1 set of 3
10% DROP
380
3 sets of 3
Sumo block pulls
480
3 sets of 10
BSS
135
3 sets of 10
5-14
Kroc rows
100db
5 sets of 10
The rest of the day is whatever I feel like doing. Did full body accessory work.
Squat were really disappointing. But made up for it with the block pulls. Was surprised how much I want able to do.
Next post will cover more stuff as far as nutrition, mobility, cardio and goals. Needed to get back to logging and keeping accountability.
As some of you know, I ended up bombing out of my meet on bench of all things. Didn't follow commands on first 2 Bench attempts. Should have kept the weight from my 2nd attempt for my 3rd but chose to go for 175kg and got it 3/4 of the way up and couldn't lock it out.
Squatted 230kg on my 2nd attempt. Failed at 235kg. Ended up fucking around in the warm up area doing deads with some guys I met at the meet. Pulled 615 and failed on 625. Got the 625 up past my knees but couldn't finish the lock out.
Overall and an amazing time regardless and met some awesome people. Now onot my offseason.
Started my official offseason last week. The previous weeks after my meet I was fucking around doing pump stuff and whatever I felt like for the most part. Did some 20's on squats, 225 max out, 10's on deads. Whatever I felt like that day. Here is how last week went
5-9
Deadlift
485
13 sets of 2
Double paused bench
235
3 sets of 10
Paused at the knee deadlifts
375
3 sets of 10 (killer ham/glutes pumps)
5-10
Bench
305
3 sets of 5
5 count paused squat
235
3 sets of 10 ( these wiped me the fuck out!)
Floor press
205
3 sets of 10
5-12
Cardio/mobility and tire flips
5-13
Squats
425
1 set of 3
10% DROP
380
3 sets of 3
Sumo block pulls
480
3 sets of 10
BSS
135
3 sets of 10
5-14
Kroc rows
100db
5 sets of 10
The rest of the day is whatever I feel like doing. Did full body accessory work.
Squat were really disappointing. But made up for it with the block pulls. Was surprised how much I want able to do.
Next post will cover more stuff as far as nutrition, mobility, cardio and goals. Needed to get back to logging and keeping accountability.
ruckin
Well-known Member
230 kilo squat that's awesome brother. Was that your first meet?
Yes, very first meet. The squats were also bare knee. No sleeves or wraps..still undecided whether I compete with sleeves or wraps. I'll probably buy some sleeves and when I get into meet prep get some wraps. We will see
5-16
Deadlifts
(After how well sumo block pulls went on Friday decided to try sumo out again)
500
2 sets 5 reps sumo
2 sets 5 reps conventional
Double paused bench
235
3 sets 10 reps (got 8 on last set and called it so I didn't grind the last double out with no spotter
Paused at knee deadlifts
375
3 sets 10 reps
Went alot better than expected. Nutrition was a little off as was my mindset. Ended up going to the gym way later than usual. Would have preferred to add 5# to both the bench and paused deads. Just happy I was able to hit the numbers on my main lift.
Deadlifts
(After how well sumo block pulls went on Friday decided to try sumo out again)
500
2 sets 5 reps sumo
2 sets 5 reps conventional
Double paused bench
235
3 sets 10 reps (got 8 on last set and called it so I didn't grind the last double out with no spotter
Paused at knee deadlifts
375
3 sets 10 reps
Went alot better than expected. Nutrition was a little off as was my mindset. Ended up going to the gym way later than usual. Would have preferred to add 5# to both the bench and paused deads. Just happy I was able to hit the numbers on my main lift.
So I realized today I fucked up on my auxiliary work last work out. Was supposed to be 3×7. Oh well
5-18
Bench
345
1 set 3 reps 9RPE
5 second paused Squats
First set I did 235 10 Reps. Then realized I was supposed to be doing 7 reps
265
2 sets 7 reps
Floor press
265
3 sets 7 reps
All in all solid lifting. Not far off on bench from peaking for my meet. Paused squats went great, really maintained my upper back tightness and stayed upright. Excited for things to come!
5-18
Bench
345
1 set 3 reps 9RPE
5 second paused Squats
First set I did 235 10 Reps. Then realized I was supposed to be doing 7 reps
265
2 sets 7 reps
Floor press
265
3 sets 7 reps
All in all solid lifting. Not far off on bench from peaking for my meet. Paused squats went great, really maintained my upper back tightness and stayed upright. Excited for things to come!
5-20
Switched some days around cause of personal stuff happening
5 sets 10 reps
Supported rows
A bunch of other bodybuilding type stuff. Did shoulder DB press 100's for sets of 8 and mostly upper body work as that day was supposed to be squat day. Just didn't have the energy or focus.
5-21
Squats
355
15 sets 2 reps
Sumo block pulls
525
3 sets 7 reps
Bulgarian Split Squat
135
3 sets 7 reps
5-22
Wasn't going to do deads today as I just did sumo pulls yesterday. Wasn't feeling good and said fuck it. Nutrition has been on point the last several days.
Deads
560
1 set 3 reps
Last rep was a grinder. 10RPE for sure
Took 65# off instead of the prescribed 10% because of the grinder
495
4 sets 3 reps
Double paused bench
285
1 set 5 reps
275
2 sets 5 reps
Wasn't pausing long enough so I took off 10#
Paused at the knee deads
425
3 sets 7 reps
Not too far off where I was peaking for deads. Did 585 for a triple at 10rpe so I'll take the 560
Switched some days around cause of personal stuff happening
5 sets 10 reps
Supported rows
A bunch of other bodybuilding type stuff. Did shoulder DB press 100's for sets of 8 and mostly upper body work as that day was supposed to be squat day. Just didn't have the energy or focus.
5-21
Squats
355
15 sets 2 reps
Sumo block pulls
525
3 sets 7 reps
Bulgarian Split Squat
135
3 sets 7 reps
5-22
Wasn't going to do deads today as I just did sumo pulls yesterday. Wasn't feeling good and said fuck it. Nutrition has been on point the last several days.
Deads
560
1 set 3 reps
Last rep was a grinder. 10RPE for sure
Took 65# off instead of the prescribed 10% because of the grinder
495
4 sets 3 reps
Double paused bench
285
1 set 5 reps
275
2 sets 5 reps
Wasn't pausing long enough so I took off 10#
Paused at the knee deads
425
3 sets 7 reps
Not too far off where I was peaking for deads. Did 585 for a triple at 10rpe so I'll take the 560
5-23
Bench
290
13 sets 2 reps
5 second paused Squats
295
3 sets 5 reps
Floor press
275
3 sets 5 reps
Bench went really smooth and felt very powerful out of the hole. Same with the paused squats. Those have been going fantastic. Hopefully the paused squats help out to get me past my sticking point in squats.
Bench
290
13 sets 2 reps
5 second paused Squats
295
3 sets 5 reps
Floor press
275
3 sets 5 reps
Bench went really smooth and felt very powerful out of the hole. Same with the paused squats. Those have been going fantastic. Hopefully the paused squats help out to get me past my sticking point in squats.
Bump it up
Was debating starting a new log, but keeping everything in one place is nice.
Plans for this next meet which is in December are 250kg squat and 300kg deads. Bench is whatever at this point, it's been such a slow moving process since after doing a couple training blocks after I first started powerlifting a little under a year ago.
I will be addressing certain issues I have which I think will require some form modifications. Notably, narrowing my stance on squats to be able to open my hips more. And I will be hoping back into a pair of Romaleos. I also will be widening my grip on bench. I normally have my pinkies on the inside of the ring. Will taking it out to where my middle finger is on the ring.
I will be starting my preparation for my meet this coming week. Went in today for my first session since the meet last Saturday and did the following.
Bench with buffalo bar
(Which I beleive weighs 55 pounds. We will say it weights 45 today. Will weight the bar I used on Monday)
185 x 10
225 x 8
275 x 12
All done touch and go which I haven't done in close to a year.
Then hit it with bands. Around 50-70 pounds resistance.
225 x 4 x 4
Drop sets from here
185 x 4
155 x 4
135 x 4
45 x 4
Loved using the Buffalo bar on bench. It will be added in wherever I can. The extra ROM really made me feel it in my chest. But My endurance sucks right now. Need to work on it.
Cable row into Rope pull downs into cable curls
4 x 15
DB rows
120
3 x 10
Superset with 45#plate shrugs till failure
I was whooped after this. The short rest periods kicked my ass. Will be working more on conditioning throughout this prep.
That is all for now
Was debating starting a new log, but keeping everything in one place is nice.
Plans for this next meet which is in December are 250kg squat and 300kg deads. Bench is whatever at this point, it's been such a slow moving process since after doing a couple training blocks after I first started powerlifting a little under a year ago.
I will be addressing certain issues I have which I think will require some form modifications. Notably, narrowing my stance on squats to be able to open my hips more. And I will be hoping back into a pair of Romaleos. I also will be widening my grip on bench. I normally have my pinkies on the inside of the ring. Will taking it out to where my middle finger is on the ring.
I will be starting my preparation for my meet this coming week. Went in today for my first session since the meet last Saturday and did the following.
Bench with buffalo bar
(Which I beleive weighs 55 pounds. We will say it weights 45 today. Will weight the bar I used on Monday)
185 x 10
225 x 8
275 x 12
All done touch and go which I haven't done in close to a year.
Then hit it with bands. Around 50-70 pounds resistance.
225 x 4 x 4
Drop sets from here
185 x 4
155 x 4
135 x 4
45 x 4
Loved using the Buffalo bar on bench. It will be added in wherever I can. The extra ROM really made me feel it in my chest. But My endurance sucks right now. Need to work on it.
Cable row into Rope pull downs into cable curls
4 x 15
DB rows
120
3 x 10
Superset with 45#plate shrugs till failure
I was whooped after this. The short rest periods kicked my ass. Will be working more on conditioning throughout this prep.
That is all for now
got programming from my Coach on monday. first 2 weeks are just to give my joints a break and get some blood flowing and flush out certain areas.
had to switch the days around as one of the homies wants to deadlift with me today.
bench was up again today and i was still feeling the chest training from saturday. havent felt DOMS like this in a while. definitely will be using the Buffalo bar wherever and whenever i can.
tricep pushdowns
150
5 sets 10 reps
AMRAP of 22
Flat DB Press
(havent done DB press in quite a while)
135's
1 set 7 reps 8RPE
120's
3 sets 7 reps
Tricep Pushdowns
40
1 set 100reps
Bicep hammer Curls
30
3 sets 10 reps
AMRAP 14 reps
Fun training session and a nice change of pace for sure. the burn and pump from the 100 reps of Tricep pushdowns was unreal. i thought my triceps were going to explode afterwards.
got 10 rep Deads up this evening. i may post a video since ill have a training partner.
had to switch the days around as one of the homies wants to deadlift with me today.
bench was up again today and i was still feeling the chest training from saturday. havent felt DOMS like this in a while. definitely will be using the Buffalo bar wherever and whenever i can.
tricep pushdowns
150
5 sets 10 reps
AMRAP of 22
Flat DB Press
(havent done DB press in quite a while)
135's
1 set 7 reps 8RPE
120's
3 sets 7 reps
Tricep Pushdowns
40
1 set 100reps
Bicep hammer Curls
30
3 sets 10 reps
AMRAP 14 reps
Fun training session and a nice change of pace for sure. the burn and pump from the 100 reps of Tricep pushdowns was unreal. i thought my triceps were going to explode afterwards.
got 10 rep Deads up this evening. i may post a video since ill have a training partner.
