Sunday Morning @ global

Trained at 9 am so I was a little slower waking up for squat warmups. Once we got into heavier weights everything felt better.  I must say, squats are feeling sexy latley.

Squat
70 x 5 x 2
100 x 5
120 x 5
140 x 3
155 x 1
170 x 5 wraps
177.5 x 3 got lazy
190 x 3 squat motivation by TK
Money

Bench
60 x 5
70 x 5
 80 x 5
85 x 3
87.5 x 3
90 x 2 moved grip out
92.5 x 2
95 x 1
100 x 1

Deadlift
120 x 2 Conv, 3 sumo to knees
140 x 2 conv, 3 sumo to knees
170 x 1 conv
200 x 1 sumo

Wednesday Jan 25th

May have remembered how to squat again tonight.

Squat
70 x 5
100 x 5
120 x 5
140 x 3
160 x 2 Belt
170 x 3 Wraps
175 x 3
180 x 3
First rep of the wrapped sets were paused

Bench
60 x 5
70 x 5
80 x 4
87.5 x 3
92.5 x 2
85 x 3
80 x 4
80 x 5 2bd
80 x 6 2bd
80 x 7 2bd
70 x 9

Deadlifts
125 x 3
145 x 3
170 x 3
175 x 3
200 x 1
205 x 1

Sunday Jan 22nd

Squats
70 x 5
100 x 5
120 x 5
130 x 3
130 x 3 lb no belt
150 x 1 Belt
165 x 4 wraps
170 x 4
172.5 x  4
182.5 x 4

Todays squats did not feel the way I wanted them. I'm squatting in a different groove compared to normal.  Need more core strength to stay upright when I go lowbar. I can probably squat more highbar then I can lowbar.

Bench
60 x 5
70 x 5
80 x 4 x 4
95 x 4 2bd
100 x 4 2bd
155 static hold.  7 secs in the hands, 0.00001 seconds to fall to 3bds.  Tested tom's curl strength. He passed, I lived.


Deadlifts
125 x 3 conv
145 x 3 conv
170 x 1 straps down sumo
190 x 1 straps up

I threw on a 42 Metal squatter that Alex Kang sent me. I dont want to jump ahead of myself, But I think this is going to be  the* suit. I can keep the legs down low but still get my hips close to the bar compared to normal attempts I have in suits. 11 weeks to learn how to deadlift in a suit.

The Russians are training harder

Tonight was the first tough training session for Nationals.  Us young guy's almost puked a few times but pulled through and M1kean showed us up again. He must have been excited to go home and watch jeopardy because we trained fast tonight. Still, the Russians are most likley training harder.  Or 2x as much at least.

Squats
70 x 5
100x 5
120 x 5
135 x 3
142.5 x 1 lb no belt
150 x 3 belt
165 x 5 x 3 sets.   In wraps, First rep paused.
30 kg less then my best x 5 in wraps.   The pauses killed me.

Bench
50 x 5
60 x 5
70 x 5
80 x 8 x 3
85 x 2
90 x 1
92.5 x 1
90 x 5 1bd

Deadlifts
First 2 sets  double overhand hook grip. Rest were done double overhand with straps.
125 x 5
145 x 5
170 x 5
175 x 4
180 x 4
185 x 3
190 x 2 miss 3rd

note.
-weak abs.  142.5 lb squat I couldnt stop and almost fell through the floor
-I need more volume in the bench + work on the arch.  Lots of back assitance to be done.
-Stop being a puss in the deadlifts. I cant win national championships with a 205 deadlift.

Sunday Jan 15th

A friend from Moose Jaw,SK was here visiting this week so she trained with us on sunday morning.
A few days of partying for me so training wasnt that great this morning. Things just were  not firing.


Squat
70 x 5
100x 5
120 x 5
140 x 2
155 x 2
165 x 3 Wraps
177.5 x 2
190 x 1

Bench
60 x 5
70 x 5
80 x 5
85 x 4
90 x 3
92.5 x 2
95 x 1
100 x 2  1bd  + Loose shirt
107.5 x 2 chest

Deadlifts.  Conventional with straps. double overhand.
125 x 3
145 x 3
175 x 2
185 x 0
185 x 1 sumo

12 weeks out from nationals. I will be working + training hard until then.

Road to 2012 Nationals

Somewhat of an easeback after the heavier training on sunday.

Squat
50 x 5
70 x 5
100 x 5
120 x 5
130 x 2
140 x 2
150 x 1 Found depth.
100 x 5
100 x 8

Bench
50 x 5
65 x 5
80 x 5
85 x 3
92.5 x 2
97.5  x 1
100 x 3 3bd
110 x 3 3 bd
115 x 3 3bd

Deadlifts.  All done with straps. Stop at knee,Floor + Full rep= 1
125 x 3
145 x 3
145 x 4
145 x 3
175 x 1

As much as I need to push all 3 lifts hard, I need to slowly make my body more symmetrical.
My bodyweight was also down this week. Need to start forcefeeding myself again.
Flights are booked for nationals thanks to my parents.

Sunday Training

Squat
70 x 5
100 x 5
120 x 4
140 x 2
155 x 1 Belt
165 x 2 Wraps
180 x 2
195 x 1
210 x 1 Straps down.  32 super centurion. Tightest suit Ive worn.
230 x 1 Straps up. Paralell
242.5 x takeittakeittakeit. so much stopping power. I need to squat faster If I want to come back up
Squats felt much better today compared to wednesday when I felt like I was 70.
The 32 may be a competition suit. 34 will be better for training.

Bench
60 x 5
70x 5
80 x 3
87.5 x 3
95 x 1
105 x 2 2bd 40 Super K
115 x 1 1 bd
117.5 x 1 slow
115 x 1 faster + belted
120 x 1 PR

I think I will throw on my 38 in a few weeks, the 40 is still not tight.

Deadlifts
125 x 3
155 x 1 34 super centurion
180 x 1 Straps up
202.5 x 1
220 x 1
Called it a day


Although it wasnt my best day of lifting, It was still a good indication of strength.
Small break, then I will try to set tunnel vision on nationals and a big total.

Jan 4th 2012

I had too many excuse today but I was just weak.
Angry troll at the gym tonight.
Squats felt bad right from the first set.

Squats x poor effort x weak

Bench
60 x 5
70 x 5
80 x 5
80 x 8
80 x 8
80 x 8
70 x 8
70 x 6

Deadlifts
125 x 3
145 x 3
175 x 3
195 x 1 Belt
210 x 1
217.5 x 1 Felt good
227.5 x 0

Not the best way to start off 2012. I need to do some serious foam rolling and stretching.