Raw Safety Squat Bar Box Squats to a 12inch Box :
475×1 – I think this is a PR to a 12in box
Reverse Monster Mini Conventional Deadlift off a 2.5in deficit:
5 sets of 10
Out, great training session. I was toast. Everything felt solid and I am pretty sure that to a 12inch box with the SSB that 475 is a PR. This is a very low box for me (I am 6’3) so I am happy with this. The pulls felt solid. I haven’t trained conventional deadlift much in the past 6 months, so I am going to focus on it for a while and get my raw conventional pull up.
DE SQ/DL at DSBB
DE Squats, all sets walked out:
Add Strong Band:
Speed Sumo Deadlifts:
Add doubled mini band:
3 sets of 20
Wide Stance KB Swings:
3 sets of 10
Done. Good session, but I was beat by the end. This heat is crazy, but it’ll make me stronger. Great speed on all sets despite the walkouts haha. Speed pulls were solid as well.
KB Swings at the end of speed work suck! Haha
Sumo Pin Pulls (below knee level):
45deg Reverse Hypers:
4 sets of 10, last 3 sets holding a 25
2 sets of 20
Straight Leg Raise:
2 sets of 15
Good session. I am incredibly weak from pin number 4, so I guess I really need to work that level pin pulls for a while. I seem to pull much more from the floor. My back felt pretty good today despite what happened Thursday, so it was definitely nothing serious. I was planning to pull agains bands, but with the rack not bolted down yet, that wasn’t happening, haha.
Box Squat onto Foam against Blues Choaked on Tensors:
Conv Deadlifts with reverse Minis:
Shut it down. On my last pull my back popped, luckily nothing serious and no pain, but erring on the aide of caution decided to stop. Trained at the Fitness Factory in Arab so squats were out of the monolift. Next week will be doing speed work at Huntsville Barbell so I’ll be walking them out. Good session though.
ME SQ/DL at Foundry Barbell
Raw Reverse Miniband Squat (walked out):
45 degree Reverse Hyper:
5 sets of 10
Out. Really good first squat session at FBB and first session post meet. Felt good getting under weight but I didn’t overdo it, so it was good. Pulled some light deadlifts after squatting and then hit hypers and got a massive low back pump. It was pretty warm out today, but the fan was cranking and it wasn’t too hot training.
After a year and 2 months away from the platform, I competed at the SPF Southern Regional meet on July 17, 2010 in Arab, AL. I had some lofty goals for this meet and had a great training cycle leading up to it. My previous best lifts that came in May 2009 were: 725 Squat, 505 Bench, and 600 Deadlift for an 1830 Total in the 275 pound weight class. Here is how my day went…
I arrived at the meet site pretty early, and started getting my stuff together for the day and just relaxing a bit. My training partner and another buddy were there to handle me, so I really didn’t have too many concerns about the day as far as what I was going to need. After a little bit of food, and energy drink, and a tub of icy hot, I was ready to roll.
Squat warmups went well and were all very fast. The weights all felt light so I figured I would have no trouble with my opener. The first squat always gives me some nerves. If you get that lift passed, the rest of the day just seems to fall into place. Warmups were as follows: Briefs: 150, 240, 330, 420, 510, Suit: 600, 675. Here is how my attempts went:
725 – Good Lift
760 – Bad Lift, I jumped my up command and knew it
760 – Good Lift, 35lbs PR
The goal for the meet was actually to hit 800 in the squat, and I felt like I had it in me, but after the miss with my first 760, I knew I needed to repeat the lift and get it rather than up the weight and miss it. So, starting the day with a PR and I am in the meet. Off to a good start.
Bench warmups went well. I actually warmed up twice because the pace of the flights before me was a little up and down. Warmups went as follows: 135, 225, 315, 365, 225, 315, 365, added shirt: 425 3-board, 475 3-board, 525 2-board, 535 1-board. Here were my attempts:
525 – Good Lift
550 – Good Lift, 45lbs PR
560 – No Lift, my left arm was about a 1/2inch from locking out and it wouldn’t budge
Really pleased with my bench. I think I am starting to get the hang of the gear a bit more. I have a much bigger bench in me, I just need more technique work. Ended the day with a solid bench PR. Ready to pull…
We didn’t have much turn around from bench to deadlift, but luckily by the time you deadlift in a full meet you are pretty warm so it doesn’t take much time to warm up. Warmups went as follows: Briefs: 225, 315, 405, Suit: 495, 545. Attempts:
575 – Good Lift
605 – Good Lift
640 – Good Lift, 40lbs PR
So, I ended the day with a 1950 Total, which is my first Elite Total. (SPF Elite at 275 is 1946). I had a great day and I know I left plenty of pounds on the platform for next time out. My plan right now is to take the next week off and then ease back into training. My next full meet will likely be sometime in late fall. Here is video of my day: