Super Training Gym Forums

benching

bp raw up to 451 2bd
Jack 60 on 518 x3, 606 x2. Way too big of a shirt. I can't comment too much past that. Sorry Thad. I do not like the drastic taper on the sleeves. The collar is a huge scooped neck.

Switched back to my girlfriend of 4+ years and went
606 x2
672 half board x1
711 half board x1.

Was short handed so I kept it down to low boards and light. I wasn't 100% today. I could tell that last week caught up to me on the bench.


shirtless 4 boards
451 3x5

bb exts and pullups x4
delts and obliques x3

Sqaaaaats

Squats, straps down w/ blues, greens and wraps
594
638
660 smashed it. Video below

Atg 3 sets up to 231x20

Ghr, hs rows, abs and back raise x2

15 Min walk on treadmill

https://www.youtube....be_gdata_player

benching
BW@ 265

30 min walk @ 6% incline

BP
raw up to 451 x2 and 496 x1

shirt on, 2 boards:
672 x2
716 x1
760 x1
777 x1 small PR

raw 5 boards
451 x5
496 x5
540 x5 PR

bb exts and pullups x4
obliques, delts and shrugs x3

All good today.

How's the Jack shirt working out? Good session btw!

I sent it back. It was too big. Im using my rage x.

Squats and deads

Raw ssb w/ greens
275 5x5

Dl in suit

up to 675 floor
add 3 mats 745x2 and 800 x1

Heres the 745 x2. The 800 got corrupted and doesn't load.

http://youtu.be/BfbBAcyGjc4

Ghr and hs rows x4
hypers and abs x3
15 min slow walk on treadmill.


Everything was slow and felt heavy.

Bench

15 min walk and foam

Floor press w/ 1 chain 275 5x5 easy

Inclines 225 5x10

Db bp and csr x3
v bar pulls and rope pushdowns x3
oblique and rear delts x3

Light volume today

Hey Pat, thanks for the hook up with Thad's gym; I really appreciate it! How's things going in Ohio? Cold?

Sure. Anything to help a guy out.

We're still good here. Everyones ramping up for the Lexen meet and looking pretty good. I'll keep my updates here and will try to video when I remember.

Honestly this winter has been the mildest yet. It was 50 today. I love global warming.

Squats

Warmed up at chuck e cheese

Squats

brief 616
Straps down 726
straps and wraps 837. High. Suit is tighter from alterations so straps were too tight for the hips.
straps and wraps 903. Still high but i know what i need with this suit.
video later...

Atg 285 4x5

Ghr and pullups x3
abs and hypers x2

20 Min walk 4% incline

Still beat up but i hit what i wanted and got the gear dialed in. This is a first for 6 weeks out.

This was high but I'll bring it down in the next weeks.

You handled the weight very well. It doesn't look heavy for you at all. One thing, you're tracking the knees right over the feet which is perfect but right where it bound up a bit and you came up- open up the groin for just a split second. I'm sure you know this but it's good to practice it even if it's a bit high.
Nice job Pat! Heavy straight weight cycles will beat you up. I did that for my last meet and my hips were fucked going in. But if you're holding up, see how it works and let us know.

Thanks Thad. I have a bad habit in training of not sitting once the gear locks up and just reversing right away. Aka being a pussy when the pressure builds. I will get this weight or slightly less down to depth next heavies.

I was thinking ahead about how i laid out the training and im hoping that the fatigue from the heavy band work is with me now and will subside and carryover to straight weight and full gear. I feel slow so Im betting that Im just a bit fried. Im also still fighting the grounding effects of bands and shaking at the top with the free weights. If it lingers going into the meet its an adjustment Ill need to make.

Input anyone?

Bench

20 min treadmill

Rev blue bp no handoffs today, trained alone
455
475
485x2
455x1,405x3,365x5,315x10,275x15,225x20

Inclines 225 and hs 1 arm rows x3
oblique, tris and delts x2

Felt better this week which is what i was expecting. The next weeks will be rehab and the main lifts going into the meet.

(Praying for the taper to come soon) Squats and deads

20 min treadmill

foam and pvc

SSB and briefs squats

365 for 5 of 3 straight weight, retarded easy and light, no surprise.


Dead with loose briefs and suit

floor
585, 675 x1 easy and fast. The briefs help this worn out beat down suit or at least help my hips. Think I'll keep this combo.

added +2 mats (+1.5")
745
795 Slower lockout than I'd like...
825 Bad start, bad finish. Another sloppy lockout... Not happy with this one.

ghrs, abs and shrugs x2 but went all out.

Taper is starting on assistance going into the meet. I need it.

http://www.youtube.c...C5E52DB535E17DB

Ya you just got forward on the 825. Right after the start. No biggie. How many squat days do you have left?

I know. I turned my toes out more (compare it to the 795 video) to try and help the hips come through better but I gave up a solid push off the ground in the initial pull getting myself out of position and making it a bad lift all around. Fuck. I know what I did and thankfully it was a technical error.

I have a heavy squat this Thursday 2/9, a light SQ/opener DL 2/16, then an opener SQ week 2/23.

I'm planning on reverse bands and getting to depth. Depth is the priority but the weight should be a grand or more.

Good plan! Let's see how this works for you.

bench

no warmup stuff

bp raw up to 496 x1
shirt on, no boards up to 700x1 touched (forced touch), 716x1 (forced touch)
1 board 738 solid
2 board 760 solid

inclines 225 and pullups x2
band pullaparts and pushdowns x2

Thankfully I can now say thats it.

The Rage X continues to be the best half board shirt out there! I haven't been touching lately so getting down was a bit awkward but I'm happy with how today went. 715-720 should be the opener. I'll hit 721 next week to lock in the opener range and then a heavier half board followed by a heavier one board.

Also, I'm still feeling slow with the weights in all 3 lifts which is fine with where I'm at in my training. Everything is on track and I'm expecting the speed to come back with the taper.