POST COMP thoughts on training

325-200-337.5       862.5

I had a great day at Raw Unity 4.  I hit 2 PR squats(705lbs and 716lbs), hit a PR deadlift(744lbs) and moved 760.5lbs in the deadlift to my knees before I lost my grip.  That 760lbs failed DL is actually very exciting in my books.  I look forward to attempting 350 kilos at my next meet.


I couldn't have asked for a better squat or deadlift.  My bench, I should have taken a smaller jump to a weight I've done before. I jumped from 200kg to 210kg which I failed twice.  I should have taken a 207.5 kg second attempt.  This would have upped my total to 870kg, but oh well...  that's the name of the game.


Squat: continue to blast with the same protocols I used prepping for this RUM.


Deadlift:  I am losing the belt for a while and pulling from a deficit.  My weak point is off of the floor.  Once I can get a weight ABOVE my knees i can always lock it out.  Getting it there is the tough part.


Bench:  I have a lot of work to do on my bench pressing.  It's going to take a lot of my time now....I can squat with the best of them, deadlift with the best of them....but my bench is garbage and if I am ever to acheive a 2000lb+ total IT MUST INCREASE.  Anything less than 220 over the next year just isn't enough.  Chains, boards, heavy floor presses....gotta get it stronger.

PRE COMP COMMENTS

JANUARY 19th, 2011


My competition RAW UNITY 4 is taking place on the 21st and 22nd.  I am lifting on the 22nd.  My training has gone very well and I looked forward to setting New Pr's on all three lifts.


You can view it live at the www.rawunitymeet.com for live streaming ...  or you can wait a few months for it to be on Fox Sports.

TrainingLog-SatJan15-WedJan19

Wednesday, January 19th, 2011


Last bench day before the comp.  Just doing paused reps until I get a weight that causes a bit of a grind.  I was training by myself today.


Bench press: 135x8, 185x5, 225x3, 275x3, 315x2, 365x1, 405x1, 425x1, 440x1


WideGripStrictChins: 2 sets x 30 reps








Tuesday, January 18th, 2011


Very, very light squat day.  I just used this day to work on technique with a very very light weight(roughly 60%).
Front Squat: 135x5, 225x3, 315x2
Back Squat: 425lbs x 8 x 3 sets
Box Jumps '42:   5 reps x 2sets








Monday, January 17th, 2011


Bench(pause):135x5, 185x5, 225x3, 275x3, 315x2, 365x1, 405x1, 425x1
I didn't feel very grooved in my bench today...so I didn't want to go any heavier and doing more sets would simply add volume which I do not care for at this point.


WideGripStrictChins: 30 reps x 2 sets








Sunday, January16th, 2011  -  O F F








Saturday, January 15th, 2011*******


Last heavy squat day before my competition.  Attempted more than I have ever attempted before.




Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 635x1, 675x1, 710 x fail  (unrackin it it felt good and not overwhelming, it went down very nicely with good control...I think that i was analyzing too much on the way down...when I should have remained focused on standing up as well)  THIS WILL NOT HAPPEN AGAIN.

TrainingLog-ThursJan13 & FriJan14

FRIDAY, JANUARY 14th. 2011


Bench: 135x8, 225x5, 275x3, 315x2, 365x1, 405x1, 425x1, 440x1, 455x1, 460x1(grind)
(paused): 405x1, 425x1, 440x1, 405x4


Wide grip strict chins: 3 sets x 30 reps


Tricep Pressdowns using bands: 4 sets to failure






THURSDAY, JANUARY 13th, 2011


Conventional Deadlifts: 264x3, 374x2, 464x1, 554x1, (add belt) 644x1, 720x fail, 700 x 1


Upside down Shrugs: 75 reps, 100 reps


Inverted sit ups using moon boots: 1 set x 20 reps and a long time hanging upside down to deload the back.

TrainingLog-WedJan12

Taking it easy because tomorrow I am going to deadlift 720lbs, Friday I am going to bench 470lbs and Saturday I am going to squat 710lbs.

  Working on pauses a little bit on the bench press

Bench Press:  135x8, 225x5, 315x2, 365x2, 405lbs x 3 reps(paused) x 5 sets

Wide grip Chins strict: 2 x 30 reps

TrainingLog-TuesJan11/2011***

TODAY's GOAL: squat 680lbs for reps.  I went to bed last night feeling exhausted with an aching pain in my right-mid-back.  I woke up this morning feeling exhausted with an aching pain in my right-mid-back......

I did not want to train today.  Considering taking the day off...knowing that even considering this is a sign that maybe I should take the day off.... i decided to instead pull out a couple mats and take a 40 min nap and then to decide.  40 mins later, a little bit better...

So i decided to start squatting and then if my back bothered me too much.... to stop or if certain weights seemed heavier than they should... to stop.

Front Squats: 135lbs x 5, 225lbs x 3, 315lbs x2

Back Squats: (no belt)405lbs x 2, 455lbs x1, 495lbs x 1, 545lbs x 1

                      (belt)585lbs x 1, 635lbs x 1, 680lbs x 2 (video, i was training by myself so the video is a little lengthy.. 1st rep shifted onto toes and 2nd rep my upper back broke.....BUT ITS STILL A HUGE FUCKING PERSONAL BEST!!)

Box Jumps '42: 3 sets of 5 reps

TrainingLog-MonJan10th

Bench: 135x8, 225x5, 275x3, 315x2, 365x1, 410x4, 410x5, 410x4, 410x3, 410x3, 420x1, 430x1, 440x1


wide grip chins strict: 30 reps x 3 sets


tricep pressdowns(bands): 4 sets x max out

TrainingLog-Jan5th - Jan8th

SATURDAY, JANUARY 8TH, 2011


Today, was a big day.  I was scheduled to attempt 695lbs in the squat.  Given that the past MANY weeks have been heavy lifting at relatively high intensities... and I have not been feeling well rested, appetite low, and sex drive low( but still better than your average :P)....I am in an overtrained state.  So I knew that if I could hit this.... competition day....  mos def.


FRONT SQUAT: 135lbsx5. 225lbsx3. 315lbsx2
BACKSQUAT: (no belt) 405lbsx2, 455lbsx1, 495lbsx1, 545lbsx1
                            (belt) 585lbsx1, 635lbsx1, 665lbsx1, 695lbsx1(video, apparently Kade was on crack and couldnt stop shaking the camera), 695lbsx---



Box Jumps : 5 sets of 5 reps








FRIDAY, JANUARY 7TH, 2011


Bench Press:  (no pause)135x8, 225x6, 275x3, 315x2, 365x2, 405x1, 425x1, 435x1, 445x1, 455x1, 465x-, 465x-,  (pause) 405x1, 425x1, 435x1, 445x1, 445x-, 435x1, 435x1, 405x3


Wide grip strict chins: 2 sets of 30 reps


tricep pressdowns: 4 sets to failure






THURSDAY, JANUARY 6TH, 2011


Conventional Deadlifts: (no belt) 264lbsx4, 374x3, 464x2, 554x1, (belt) 644x1, 700x1, 700x1


GHD situps(open up completely): 3 x 20


Upside-down ring shrugs: 2 x 75 reps






WEDNESDAY, JANUARY 5TH


Bench Press: 420lbs x 3reps x 4 sets


ring chins(pull apart): 4 x 15 reps


single arm band tricep pressdowns: 3 sets to failure each arm

TrainingLog-Jan4th/2011

Today, my goal was to hit 665lbs in the squat for 1 triple.


Front Squat: 135lbs x 5, 225lbs x 3, 315lbs x 2
Back squat: (no belt) 405lbs x 2, 455lbs x 1, 495lbs x 1, 545lbs x 1
(add belt) 585lbs x 1, 635lbs x 1, 665lbs x 2 (attempted 3rd rep but failed, VIDEO), 665lbs x 2 (grinded)







Finished off with some BOX JUMPS('42): 5 sets of 5 reps


Feeling pretty fried.  665lbs x 2 reps is still a personal best.....although i was hoping for a 3rd rep.
In October of 2009, at the 1st Raw Powerlifting World Championships in Russia, I squatted 667lbs for a very rough single....14 months later I can 'almost' do that weight for 3 reps.  This may seem like slow progress to some.....but believe me...when the weights are getting this heavy....THAT's PROGRESS!!
Here's the video from WPC RAW WORLDS in Russia, Oct 2009

TrainingLog- Jan3rd/2011

Bench Press
405lbs x 4 x 4 sets


Tricep Pressdowns usings bands: 4 sets to failure


Strict Wide Grip chins: 2 sets x 30 reps

TrainingLog- Dec 23->Jan 2nd

SUNDAY, JANUARY 2nd, 2011 -           O F F


Rest eat sleep, rest eat sleep, rest eat sleep, update training log, rest eat sleep.






SATURDAY, JANUARY 1st, 2011


HAPPY NEW YEAR ERRRRBODY!!


Front Sqaut: 135lbs x 5, 225lbs x 3, 315lbs x 2
Back Squat: 405lbs x 2, 455lbs x 1, 495lbs x 1, 545lbs x 1, (add belt) 585lbs x 1, 635lbs x 1, 680lbs x 1 x 4 sets


Box Jumps ' 42: 4 sets x 5 reps






FRIDAY, DECEMBER 31, 2010


Bench Press: 135x5, 185x4, 225x4, 275x2, 315x2, 365x1, 405x1, 430x1, 450x1, 455x1, 460x1, 465x1, 470xfail, 455x1, 455x1, 455x1, 455x1


Wide grip chins(strict): 2 sets of 30 reps


Tricep Pressdowns(bands): 3 sets to failure








THURSDAY, DECEMBER 30, 2010


Conventional Deadlifts:
(no belt) 264lbs x 3, 374lbs x 2, 464lbs x 1, 554lbs x 1
(add belt) 644lbs x 1, 681lbs x 1 x 5 sets


GHD situps: 15 x 4 sets


upside down ring shrugs: 2 sets x 75 reps






WEDNESDAY, DECEMBER 29, 2010


Bench Press: 415lbs x 3 x 4 sets
Tricep Pressdowns (single arm): 3 sets to failure each arm
Strict wide grip chinups: 2 sets of 30






TUESDAY, DECEMBER 28, 2010


BACKSQUAT: 650lbs x 3 reps x 2 sets


Box Jumps: '42: 3 sets x 5 reps








MONDAY, DECEMBER 27 2010


Bench: 400lbs x 4, 5, 4, 4
Ring chins: 20, 20 , 20
Ban tricep pressdown: 4 sets failure








SUNDAY, DECEMBER 36 2010  -  o f f








SATURDAY, DECEMBER 25 2010


MERRY CHRISTMAS!!!!
You woke up this morning and said, "Merry Christmas!!"
I woke up this morning and thought, " ITS SQUAT DAY!!"


Yes, just bc its a holiday doesn't mean that i do not train.
Backsquat: 665lbs x 1 x 6 sets
Box Jumps '42 x 5 x 3 sets








FRIDAY, DECEMBER 24 2010


Bench Press: worked up to 440lbs x 1 x 8 sets


Pull Apart Ring Chins: 20 reps x 3 sets


Tricep Pressdown(bands): 3 sets to failure








THURSDAY, DECEMBER 23 2010


Conventional Deadlifts:
(no belt)   264lbs x 3, 374lbs x 2, 464lbs x 2, 554lbs x 1
(add belt) 644lbs x 1, 660lbs x 1 x 8 sets


GHD situps(reach back all the way and open up abdomen) 3 sets x 20 reps