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NS
Level

Join date: Mar 2011
Posts: 539

Squat:

1x5 w/285
1x4 w/345
2x3 w/405
2x3 w/460
4x2 w/495

Bench:

1x5 w/205
2x4 w/245
2x3 w/285
6x2 w/330

High-bar Squat:

1x5 w/315
1x4 w/375
4x3 w/430

Superset:

GHR:

5x10 w/10

Facepull band pull aparts:

5x15 w/light band

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NS
Level

Join date: Mar 2011
Posts: 539

Squat:

1x5 w/285
1x4 w/345
2x3 w/405
1x3 w/460
1x2 w/495
1x2 w/525 (PR)
1x2 w/545 (PR)

Bench:

1x5 w/205
2x4 w/245
2x3 w/285
6x2 w/335

High-bar Squat:

1x5 w/285
1x4 w/345
2x3 w/405
4x3 w/430

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NS
Level

Join date: Mar 2011
Posts: 539

Deficit Deadlift:

1x4 w/315
1x4 w/365
2x3 w/430
2x2 w/490
3x3 w/490

Bench:

1x5 w/205
1x5 w/245
2x4 w/285
2x3 w/315
2x2 w/335

CG Bench:

1x2 w/335
2x3 w/315
2x5 w/285
1x7 w/245
1x9 w/225

Paused Deadlift:

1x4 w/315
1x4 w/365
5x3 w/430

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NS
Level

Join date: Mar 2011
Posts: 539

Bench:

1x5 w/205
1x4 w/245
2x3 w/285
1x3 w/335
1x1 w/365
1x2 w/365
4x3 w/335

High-bar Squat:

1x5 w/285
1x5 w/345
2x5 w/405
4x4 w/430

Russian leg curls:

5x10 w/bodyweight

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NS
Level

Join date: Mar 2011
Posts: 539

Squat:

1x5 w/285
1x4 w/345
2x3 w/405
2x2 w/465
3x1 w/520

Bench:

1x5 w/205
1x4 w/245
2x3 w/285
2x3 w/330
3x2 w/370

High-bar Squat:

1x4 w/325
1x4 w/375
4x4 w/430

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NS
Level

Join date: Mar 2011
Posts: 539

Deadlift:

1x4 w/315
1x3 w/365
2x3 w/430
2x2 w/495
1x1 w/555
2x1 w/565
2x2 w/495 (beltless)

Bench:

1x6 w/205
1x5 w/245
2x4 w/285
2x3 w/315
2x2 w/335

CG Bench:

1x2 w/335
2x3 w/315
1x5 w/285
1x9 w/245
1x11 w/225

Paused Deadlift:

1x4 w/315
1x4 w/365
5x3 w/430

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NS
Level

Join date: Mar 2011
Posts: 539

Bench:

1x5 w/205
2x4 w/245
2x3 w/285
1x3 w/335
3x2 w/365
1x1 w/375
1x3 w/335

Squat:

1x5 w/285
1x4 w/345
2x3 w/405
3x3 w/465
4x2 w/505

CG Bench Press:

1x6 w/205
1x6 w/245
4x6 w/285

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NS
Level

Join date: Mar 2011
Posts: 539

Deadlift:

1x4 w/315
1x3 w/365
2x3 w/425
5x3 w/495

Bench:

1x6 w/205
1x5 w/245
2x4 w/285
2x3 w/315
3x3 w/335

CG Bench:

2x4 w/315
2x5 w/285
1x6 w/265
1x8 w/245
1x10 w/225
1x10 w/205

Paused Deadlift:

5x3 w/430

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NS
Level

Join date: Mar 2011
Posts: 539

Squat:

1x5 w/285
1x4 w/345
2x3 w/405
3x3 w/460
1x1 w/505 (failed second rep)
2x2 w/490
3x3 w/460

Bench:

1x5 w/205
1x4 w/245
2x3 w/285
6x2 w/335

High-bar Squat:

1x6 w/285
1x6 w/345
4x6 w/375

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NS
Level

Join date: Mar 2011
Posts: 539

Did a mock meet last night, the entire day I only had one number in mind...1500. I wanted to just work on my openers and second attempts and still be able to hit that goal, I got really close.

Squat: 500/525
Bench: 350/375
Deadlift: 565 - I went for 615 when I had only planned on going for 600 for my second and I failed miserably. Dropped it down to 600 and still couldn't get it up. Decided to just mess around and try it sumo and I actually got it up but missed it at the lockout (had about an inch left to pull).

Considering that I don't train sumo at all and seeing how much easier it was to pull the 600, I think I'll switch styles leading up to my next meet on October 5th. 600 conventional is my current PR (both in the gym and in a meet).

Total: 1465 @ 203 lbs.

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NS
Level

Join date: Mar 2011
Posts: 539

Vid from last night's mock meet.

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NS
Level

Join date: Mar 2011
Posts: 539

Bench:

1x5 w/205
1x4 w/245
2x3 w/285
2x3 w/335
3x2 w/355
2x3 w/335

Squat:

1x5 w/285
1x4 w/345
2x3 w/415
5x3 w/465

Close-grip Bench:

1x5 w/225
1x5 w/265
5x4 w/315

Superset:

Reverse hypers:

4x10 w/70
1x10 w/160

Face pulls band pull aparts:

5x10 w/mini bands

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NS
Level

Join date: Mar 2011
Posts: 539

Switched to sumo this cycle and everything feels a lot better. Going to try pulling this way on the platform now.

Deadlift:

1x4 w/315
1x4 w/365
2x3 w/445
2x3 w/495
1x2 w/535
1x2 w/565
1x2 w/585 (PR)
1x2.5 w/605 (PR)

Bench:

1x8 w/205
1x7 w/225
1x6 w/250
1x5 w/275
1x4 w/290
2x3 w/315
2x2 w/335
3x1 w/355

CG Bench:

2x2 w/335
1x3 w/315
1x4 w/290
1x6 w/270
1x8 w/250
1x10 w/230
1x12 w/210

Paused Deadlift:

1x4 w/315
1x4 w/365
5x3 w/435

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NS
Level

Join date: Mar 2011
Posts: 539

Squat:

1x5 w/285
1x4 w/345
2x3 w/415
2x3 w/465
1x2 w/505
3x2 w/495

Bench:

1x5 w/210
2x4 w/250
2x3 w/290
6x2 w/335

High-bar Squat:

1x5 w/315
1x4 w/375
4x3 w/435

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NS
Level

Join date: Mar 2011
Posts: 539

Squat:

1x5 w/285
1x4 w/345
2x3 w/415
5x3 w/465

Bench:

1x5 w/210
2x4 w/250
2x3 w/290
6x2 w/335

High-bar Squat:

1x5 w/285
1x4 w/345
2x3 w/415
4x3 w/435

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NS
Level

Join date: Mar 2011
Posts: 539

Deadlift:

1x4 w/315
1x4 w/365
2x3 w/435
5x3 w/495

Bench:

1x5 w/210
1x5 w/250
2x4 w/290
2x3 w/315
3x2 w/335

CG Bench:

2x3 w/315
2x5 w/290
1x7 w/250
1x9 w/210

Paused Deadlift:

1x4 w/315
1x4 w/365
5x3 w/435

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NS
Level

Join date: Mar 2011
Posts: 539

Deadlift:

1x4 w/315
1x3 w/365
2x3 w/435
1x2 w/495
1x1 w/545
1x4.999 w/585 (PR - barely missed the last rep at the lockout)

Bench:

1x6 w/205
1x5 w/250
2x4 w/290
2x3 w/315
3x2 w/335

CG Bench:

2x3 w/315
1x5 w/290
1x9 w/250
1x11 w/210

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NS
Level

Join date: Mar 2011
Posts: 539

Squat:

1x3 w/285
1x3 w/345
2x3 w/415
5x2 w/465

Bench:

1x3 w/205
1x3 w/255
2x3 w/295
3x2 w/335
1x1 w/365
2x1 w/355

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NS
Level

Join date: Mar 2011
Posts: 539

Bench:

1x3 w/205
1x3 w/245
1x3 w/295
5x2 w/335

Deadlift:

1x3 w/315
1x3 w/375
2x3 w/435
5x2 w/495

About a week out from my next meet and I'm feeling a bit beat, will take the next week off to recover.

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NS
Level

Join date: Mar 2011
Posts: 539

USPA Southern CA Open recap

Competed in my third competition over the weekend and finally was able to string together a series of good lifts. I weighed in on Saturday at 194 lbs and competed on Sunday in the 198 open raw division. I've been chasing a 1500 total ever since I competed my first time earlier this year in January, third time's a charm I guess.

Squat:

1st attempt: 490 (2 whites)
2nd attempt: 523 (3 whites) - meet PR
3rd attempt: 540 (2 whites) - meet PR

Bench:

1st attempt: 341 (2 whites) - meet PR
2nd attempt: 352 (3 whites) - meet PR
3rd attempt: 370 (3 whites) - meet PR

Deadlift:

1st attempt: 573 (3 whites)
2nd attempt: 606 (3 whites) - meet PR
3rd attempt: 622 (3 whites) - meet PR

This is the first time I've been able to go 9/9 for my lifts.

Total: 695 kg = 1530 lbs

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NS
Level

Join date: Mar 2011
Posts: 539

Starting a new program this week - RTS

Squat:

Warmup
405x4 @8
435x4 @8.5
465x4 @9
435x4 @9

Conventional Deadlift:

Warmup
495x4 @9
470x4 @9

High-bar Squat:
2x8 w/325
1x6 w/375
1x5 w/375

Abs

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NS
Level

Join date: Mar 2011
Posts: 539

Bench:

305x4 @8
320x3 @10
300x4 @9

CG Bench:
275x4 @8
295x4 @8
305x3 @10
290x4 @8
290x4 @9

SOHP:

1x8x135
1x5x135

Pullups:

5x10xbodyweight

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NS
Level

Join date: Mar 2011
Posts: 539

Sumo Deadlift:

515x4 @8
555x4 @9
575x2 @10

Paused Squats:

365x4 @8
390x4 @8
415x4 @9
395x2 (felt like I pulled something in my upper back so I called it after the second rep)

Reverse Hypers:

5x8 w/180

Abs

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NS
Level

Join date: Mar 2011
Posts: 539

Bench:

275x4 @8
315x3 @10 (my shoulder is really holding me back from being able to bench)

CG Bench:

2x2x315 @9

Floor Press:

2x4x275 @9
315x2 @10

JM Presses

225x8
2x8x205

Seated Cable Rows:

5x10x170

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