Every so often, it’s good to test the lifts that you are trying to make specific progress in. Last Friday I tested the powerlifts, and totaled 915. If I were two pounds lighter, these lifts in official competition would get me a rank III classification in the Iron Boy powerlifting association. I have a push/pull meet in a month, and I’m hoping to bench press 235 and deadlift 405- this would be a strong improvement over my 195 bench and 325 deadlift at the meet in June.
Sunday, October 7, 2012
Friday, October 5, 2012
315 squat
Got my first 300+ pound squat today. Not much to say- the cycle called for 5 singles @ 250, but it felt really light, so I put 3 wheels on each side and gave it a try. I may need to revise my cycle- I’m not supposed to be squatting 300 for another month.
Tuesday, October 2, 2012
October Training Log
October 29-
October 24- Bench Press: 185x4, 190x3, 195x2, 200x1; Deadlift: 285x4, 305x3, 325x2, 345x1; Double Jerk, 2x24k- 8, 18; 2x20k- 15, 16; Snatch, 24k- 6/6, 14/14; 20k- 24/24. Cardio: reverse ladders of 15, 14, 13....1- 24k swings and squat thrusts. A total of 120 swings, 120 squat thrusts. Finished in 15:31.
October 23- off from training.
October 22- Bench Press: 180x4, 185x3, 190x2, 195x1; Deadlift: 275x4, 295x3, 315x2, 335x1; Double Jerk, 2x24k- 7, 15; 2x20k- 14, 15; Snatch, 24k- 6/6, 12/12; 20k- 20/20.
October 17- Bench Press: 10 singles @ 205. Deadlift: 10 singles @ 335. Single clean and jerk, 28k: 2 sets of 20/20. Swings, 24k: 200 swings (6 m. @ 34 rpm). Hand switch on the minute.
October 16- Turkish get ups, 20k- 5 minutes. Stretching and joint mobility.
October 15- Starting final push toward Morganton Push/Pull on November 10. Going to lift heavy on Monday, Wednesday, and Friday. Dropped squats until after the meet. Focus on bench press, deadlift, single clean and jerk, and swings. Tuesday and Thursday are mobility work. Bench press: 10 singles @ 195. Deadlift: 10 singles @ 315. Single clean and jerk, 28k- 2 sets of 10/10. Swings: 100@ 32k (3 minutes, switching hands every 30 seconds).
October 14- no training. Tired and sore from yesterday.
October 13- taught an 8-hour kettlebell instructor certification seminar for USA Kettlebell Lifting in Statesville.
October 12- no training, resting for tomorrow.
October 11- 184 pounds @ 17.5% bodyfat (152 pounds lean mass, 32 pounds fat). Squat: 5 singles @ 250; Bench Press: 5 singles @ 205; Deadlift: 5 singles @ 340.
October 10- Squat: 5 singles @ 240; Bench Press: 5 singles @ 200; Deadlift: 5 singles @ 330. Attempted ouble clean and jerk- 2x20k: 6 sets of 1:40 @ 10 rpm, 1 minute rest between sets, but only got two sets. This pace is too fast with this weight. I need to repeat a few sets like on Oct 8. Did 6 minutes of 32k jerks (30 seconds on/32 seconds off) @ 12rpm pace (18 jerks per arm). Finished with 100 consecutive 32k swings (3 minutes @ 34 rpm, switching hands every 30 seconds).
October 9- Squat: 5 singles @ 230; Bench Press: 5 singles @ 195; Deadlift: 5 singles @ 320. Swings- over 750 straight swings with 16k- 34 rpm for 22 minutes, switching hands every 30 seconds. A new swing PR- over 27,000 pounds of swinging in one stretch. Then mowed grass for about 30 minutes.
October 8- Squat: 5 singles @ 220; Bench Press: 5 singles @ 190; Deadlift: 5 singles @ 310. Attempted Clean and Jerk, 2x20k: 6 sets of 1:40 at 10rpm (17 reps per set, 102 total), 1 minute rest. Got into the third set, and bottomed out, had to stop. Try again Wednesday.
October 7- a little light lifting. Presses: 24k- 2 sets of 5/arm; 28k- 2 sets of 5/arm; 32k- 1 set of 3/arm. Super setted with 5 pullups.
October 6- no training
October 5- Squat: 3 singles @ 250. Felt light, so I put 315 on the bar. Got a good, clean single. Felt really great- this is my first 300+ squat. Bench Press: 3 singles @ 205, then two singles @ 225. 225 is a new PR, over a previous best of 208. Feeling strong today!
October 4- Squat: 5 singles @ 240; Bench Press: 5 singles @ 200; Deadlift: 5 singles @ 350. Swings: 16k- approximately 544 swings (16 minutes @ +- 34 rpm).
October 3- Squat: 5 singles @ 230; Bench Press: 5 singles @ 195; Deadlift: 5 singles @ 340. Double clean and jerk: 20k- 9 sets of 1 minute @ 10 rpm; 1 minute rest. 90 reps @ 88lbs.= 7920 pounds clean and jerked.
October 2- Squat: 5 singles @ 220; Bench Press: 5 singles @ 190; Deadlift: 5 singles @ 330. Heavy swings: 150 pounds- 3sets of 10.
October 1- Squat: 5 singles @ 210; Bench Press: 5 singles @ 185; Deadlift: 5 singles @ 320. Double clean and jerk, 2x20k: 4 minutes @ 8 rpm (32 reps).
October 24- Bench Press: 185x4, 190x3, 195x2, 200x1; Deadlift: 285x4, 305x3, 325x2, 345x1; Double Jerk, 2x24k- 8, 18; 2x20k- 15, 16; Snatch, 24k- 6/6, 14/14; 20k- 24/24. Cardio: reverse ladders of 15, 14, 13....1- 24k swings and squat thrusts. A total of 120 swings, 120 squat thrusts. Finished in 15:31.
October 23- off from training.
October 22- Bench Press: 180x4, 185x3, 190x2, 195x1; Deadlift: 275x4, 295x3, 315x2, 335x1; Double Jerk, 2x24k- 7, 15; 2x20k- 14, 15; Snatch, 24k- 6/6, 12/12; 20k- 20/20.
October 17- Bench Press: 10 singles @ 205. Deadlift: 10 singles @ 335. Single clean and jerk, 28k: 2 sets of 20/20. Swings, 24k: 200 swings (6 m. @ 34 rpm). Hand switch on the minute.
October 16- Turkish get ups, 20k- 5 minutes. Stretching and joint mobility.
October 15- Starting final push toward Morganton Push/Pull on November 10. Going to lift heavy on Monday, Wednesday, and Friday. Dropped squats until after the meet. Focus on bench press, deadlift, single clean and jerk, and swings. Tuesday and Thursday are mobility work. Bench press: 10 singles @ 195. Deadlift: 10 singles @ 315. Single clean and jerk, 28k- 2 sets of 10/10. Swings: 100@ 32k (3 minutes, switching hands every 30 seconds).
October 14- no training. Tired and sore from yesterday.
October 13- taught an 8-hour kettlebell instructor certification seminar for USA Kettlebell Lifting in Statesville.
October 12- no training, resting for tomorrow.
October 11- 184 pounds @ 17.5% bodyfat (152 pounds lean mass, 32 pounds fat). Squat: 5 singles @ 250; Bench Press: 5 singles @ 205; Deadlift: 5 singles @ 340.
October 10- Squat: 5 singles @ 240; Bench Press: 5 singles @ 200; Deadlift: 5 singles @ 330. Attempted ouble clean and jerk- 2x20k: 6 sets of 1:40 @ 10 rpm, 1 minute rest between sets, but only got two sets. This pace is too fast with this weight. I need to repeat a few sets like on Oct 8. Did 6 minutes of 32k jerks (30 seconds on/32 seconds off) @ 12rpm pace (18 jerks per arm). Finished with 100 consecutive 32k swings (3 minutes @ 34 rpm, switching hands every 30 seconds).
October 9- Squat: 5 singles @ 230; Bench Press: 5 singles @ 195; Deadlift: 5 singles @ 320. Swings- over 750 straight swings with 16k- 34 rpm for 22 minutes, switching hands every 30 seconds. A new swing PR- over 27,000 pounds of swinging in one stretch. Then mowed grass for about 30 minutes.
October 8- Squat: 5 singles @ 220; Bench Press: 5 singles @ 190; Deadlift: 5 singles @ 310. Attempted Clean and Jerk, 2x20k: 6 sets of 1:40 at 10rpm (17 reps per set, 102 total), 1 minute rest. Got into the third set, and bottomed out, had to stop. Try again Wednesday.
October 7- a little light lifting. Presses: 24k- 2 sets of 5/arm; 28k- 2 sets of 5/arm; 32k- 1 set of 3/arm. Super setted with 5 pullups.
October 6- no training
October 5- Squat: 3 singles @ 250. Felt light, so I put 315 on the bar. Got a good, clean single. Felt really great- this is my first 300+ squat. Bench Press: 3 singles @ 205, then two singles @ 225. 225 is a new PR, over a previous best of 208. Feeling strong today!
October 4- Squat: 5 singles @ 240; Bench Press: 5 singles @ 200; Deadlift: 5 singles @ 350. Swings: 16k- approximately 544 swings (16 minutes @ +- 34 rpm).
October 3- Squat: 5 singles @ 230; Bench Press: 5 singles @ 195; Deadlift: 5 singles @ 340. Double clean and jerk: 20k- 9 sets of 1 minute @ 10 rpm; 1 minute rest. 90 reps @ 88lbs.= 7920 pounds clean and jerked.
October 2- Squat: 5 singles @ 220; Bench Press: 5 singles @ 190; Deadlift: 5 singles @ 330. Heavy swings: 150 pounds- 3sets of 10.
October 1- Squat: 5 singles @ 210; Bench Press: 5 singles @ 185; Deadlift: 5 singles @ 320. Double clean and jerk, 2x20k: 4 minutes @ 8 rpm (32 reps).
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