Good things come in 3s
- Thread starter reiyushin
- Start date
Forearms still rocking some issues but they are feeling a bit better.
Sketchy layout of what I'm aiming for on the day:
Squat
240
265
275
Bench
140
150
155
Deadlift
260
285
300
Everything can change on the day though
if I get all my second lifts that's my 700 total achieved 
Sketchy layout of what I'm aiming for on the day:
Squat
240
265
275
Bench
140
150
155
Deadlift
260
285
300
Everything can change on the day though
if I get all my second lifts that's my 700 total achieved Things didn't quite go as planned, ended up with a 685 total on the day, PB bench though
Squat
240 - fine
260 - fine but misgrooved slightly
272.5 - failed - bar moved up my back as I was coming out of the hole, I grinded hard on this lift, burst a lot of blood vessels in my face. burst some blood vessels in my eye, vision went cloudy and I started to regurgitate.....it wasn't to be!
Bench
140 - fine
150 - got it but it was tough
155 - got it easier than the 155, was tighter at the chest
Deadlift
260 - got it but there wasn't much more to give....leg and back fried from the squat.
270 - got it just about
275 - fail
685 total, BW 98.4
Squat
240 - fine
260 - fine but misgrooved slightly
272.5 - failed - bar moved up my back as I was coming out of the hole, I grinded hard on this lift, burst a lot of blood vessels in my face. burst some blood vessels in my eye, vision went cloudy and I started to regurgitate.....it wasn't to be!
Bench
140 - fine
150 - got it but it was tough
155 - got it easier than the 155, was tighter at the chest
Deadlift
260 - got it but there wasn't much more to give....leg and back fried from the squat.
270 - got it just about
275 - fail
685 total, BW 98.4
Cheers man I've got some growing to do 
Did a light session yesterday to try and loosen up after the comp. Short and sweet!
Front Squat
8x
bar
40
60
80
OHP
8x
bar
40
60
Paused Sumo dead
2x5x60
Spoto press (flat back, feet up)
3x8x95
Cable row
Nothing exciting, nothing heavy, new program in planning to address the weaknesses uncovered by the comp and the last program
I've got some growing to do Did a light session yesterday to try and loosen up after the comp. Short and sweet!
Front Squat
8x
bar
40
60
80
OHP
8x
bar
40
60
Paused Sumo dead
2x5x60
Spoto press (flat back, feet up)
3x8x95
Cable row
Nothing exciting, nothing heavy, new program in planning to address the weaknesses uncovered by the comp and the last program
Nice lifting.
I used to find it really useful to do 3-lift days with light squats & bench before my heavy deadlifts - conditioned my back well and I never went into the pulls at a meet feeling anything but fresh. I was never as strong as you but some of my training group were around your level and also found this method to be good. Might be worth considering!
I used to find it really useful to do 3-lift days with light squats & bench before my heavy deadlifts - conditioned my back well and I never went into the pulls at a meet feeling anything but fresh. I was never as strong as you but some of my training group were around your level and also found this method to be good. Might be worth considering!
Ah some nice training variation tonight
Beltless Conventional Deads
3x
70
120
160
200
Beltless Sumo Deads
3x
120
160
200
200
200
OHP
5x40
5x5x60
Bench slow eccentic and concentric
8x70
3x8x100 - such burn
Hang power clean
8x40
5x60
5x80
3x90
Hang Power Snatch
5x40 XD was all over the place
Paused Sumo Deads
3x3x120
Rows
2x8x40
2x8x60
Feeeeeels goooooood
Beltless Conventional Deads
3x
70
120
160
200
Beltless Sumo Deads
3x
120
160
200
200
200
OHP
5x40
5x5x60
Bench slow eccentic and concentric
8x70
3x8x100 - such burn
Hang power clean
8x40
5x60
5x80
3x90
Hang Power Snatch
5x40 XD was all over the place
Paused Sumo Deads
3x3x120
Rows
2x8x40
2x8x60
Feeeeeels goooooood
Wednesday lifting? what sorcery is this!?
Bench
5x8x100
Front Squat
4x5x90
Paused Squat
5x90
5x110
5x140
Ab Wheel Rollout
2x5
1x2 - Failed....good god these are painful
Single Arm KB Swings
12x20
16x24
2x10x32
Cable Row
3x12xwhatever the machine maxed out at as it's a machine for mortals.
Bench
5x8x100
Front Squat
4x5x90
Paused Squat
5x90
5x110
5x140
Ab Wheel Rollout
2x5
1x2 - Failed....good god these are painful
Single Arm KB Swings
12x20
16x24
2x10x32
Cable Row
3x12xwhatever the machine maxed out at as it's a machine for mortals.
thursday gainz
OHP
5x5x60
Conventional Dead Beltless
3x
70
120
160
200
Sumo Dead Beltless
3x
70
120
160
200
OHP + Front Raise SS
3 sets of 8
50kg OHP
6kg front raise
Tricep Ext + Cable Row SS
5 sets 8 on the triceps and 5 sets of 20 on the cable row
Triceps up to 33ish kg and Rows maxed out.
Run the rack on biceps curl XD
Started at the 24s and worked down, 10 reps per set, 5 seconds between sets.
Lateral Raise - 8kg
3x8
OHP
5x5x60
Conventional Dead Beltless
3x
70
120
160
200
Sumo Dead Beltless
3x
70
120
160
200
OHP + Front Raise SS
3 sets of 8
50kg OHP
6kg front raise
Tricep Ext + Cable Row SS
5 sets 8 on the triceps and 5 sets of 20 on the cable row
Triceps up to 33ish kg and Rows maxed out.
Run the rack on biceps curl XD
Started at the 24s and worked down, 10 reps per set, 5 seconds between sets.
Lateral Raise - 8kg
3x8
Dumbbells and 5 reps per arm by the time I got down to the 2kg dumbells I was a broken man, sad theres no DOMS today though 
My abs are aching though from those rollouts on Wednesday....anytime I laugh, sneeze etc they throb
My abs are aching though from those rollouts on Wednesday....anytime I laugh, sneeze etc they throb
Beltless Conventional Deadlifts
3x
70
120
160
200
Beltless Sumo Deadlift
3x
70
120
160
200
220
230
pulled a single 250 belted then onto the fun
2x10x200 - Beltless sumo
7x200
3x200 - didn't get 10 on the 3rd set so had to make up for that
Did some chins and weighed chins
Bench
8x
40
60
80
100
4x10x100
7x100 - fatigue
GG time to eat
3x
70
120
160
200
Beltless Sumo Deadlift
3x
70
120
160
200
220
230
pulled a single 250 belted then onto the fun
2x10x200 - Beltless sumo
7x200
3x200 - didn't get 10 on the 3rd set so had to make up for that
Did some chins and weighed chins
Bench
8x
40
60
80
100
4x10x100
7x100 - fatigue
GG time to eat
Yea it's totally fine in comp IIRC, just won't get the start command until you're all set tight again
Ahh that's cool. I'm going to have to practice it more, as I lose some tightness is my back afterwards, it's not really an issue in the lighter sets, but as I get into the heavier sets the loss of tightness feels like I'm working harder than I need to or should be.
I can definitely feel the difference it makes to shoulder stress too.
Yea I'm still trying to get my back tightness sorted using this setup, it's tricky!