1164 replies to this topic

[Isaku900]

Well as I said last time I was up at ST, I would start posting a log here after the Fresno meet.

So, with no further ado, here's my meet report detailing what happened at the fresno meet.

meet report:

squats:
1st attempt: 523.5lbs (237.5kg), deep and easy. three whites.
2nd attempt: 573lbs (260kg), waaay too deep and easy, three whites.
3rd attempt: 606.25lbs (275kg), deep, easy...buut I was a little off balance when I got to the top, took a step before the rack command and got redlighted.

2/3 on squats.

bench:
1st: 363.75lbs (165kg) sz 50 F6, touched way too low, didn't pause long enough, 2 red, 1 white.
2nd: nominated my next weight, 380.25lbs (172.5kg) and then realized maybe I should've switched shirts, switched to sz 54 Fury, touched good, blasted off the chest and got stuck at 3 board height forever...couldn't lock it out. 3 reds.
3rd: same weight, 380.25lbs (172.5kg) switched back to sz 50 F6, tried to touch higher, lost the groove, dumped towards face, thanks to the spotters who caught it immediately. 3 reds.

0/3 on bench, BOMBED OUT

deadlift: they let me deadlift anyways, deadlifted raw+belt
1st: 551lbs (250kg), easy pull, smoked the weight, 3 whites.
2nd: 573lbs (260kg), easy enough pull, felt really heavy in the hands, felt like I struggled to hold it long enough for the down command. 3 whites.
3rd: 595lbs (270kg), blasted off the ground, got stuck just above my knees, tried to grind it out, but couldn't get it off my thighs and couldn't get my hips through...then my grip gave way. 3 reds.

2/3 deads.

no total obviously b/c I bombed, but I felt pretty damn good about the squats (a 23lb PR that passed and a 56lb PR that didn't pass) I could've probably gone for more weight, like 615-620 if I had another attempt.

Deads I tied a PR to make it official, a meet PR always counts more for me than a training PR. So those went pretty good.

My bench was all funked up, and I talked to a bunch of the guys there and they said basically that I need to train more often in my shirt, and probably switch shirts, a S/S Katana or a Rage X would let me touch legally in the USPF and give me enough shirt to power through to lockout.

overall a good learning experience and I can't wait for the next one, so I can finally get that total!


--I'd like to thank all of the guys at SuperTraining who helped me out with my squat suit, and my bench shirt. Too bad I didn't train more in my shirt huh? I think I'll be coming up on the weekends before my next meet to work on my bench.

[Isaku900]

lol, btw this is Bill, from san jose.

[Marcus]

Nice job on the squats and deads. If you make it to Gold's, then you can train in your shirt with us. We go 3 weeks in the shirt then 1 week out. It makes a big difference. With your raw bench, you should be hitting 450+ in a 1-ply shirt.

[campania]

sucks about the bench, but congrats on those awesome squats man. do you have any video from the meet?

[Isaku900]

Quote

campania - 2008-07-13 4:37 AM

sucks about the bench, but congrats on those awesome squats man. do you have any video from the meet?

working on it right now

[Isaku900]

meet video

[Isaku900]

No rest for the weary

RE Bench-with Marcus Wild in Campbell

Flat Bench
8@135
3x8@185

overhead press off pins
10@95
3x8@135

lat pulldown
4x8@140

seated row
4x8@165

H-raises? (slight incline, lie face down on bench, raise weights to form H with shoulders)
8-20lb dbs
3x8-25lb dbs.

[Marcus]

That last one is the H-roll. It's a invention of George Halbert.

[Isaku900]

Quote

Marcus - 2008-07-14 6:59 PM

That last one is the H-roll. It's a invention of George Halbert.

ah..ser gut.

thanks for letting me start training with you.

[Marcus]

It's good to have you with the group. It'll be fun next week when we ramp back up.

[Isaku900]

Quote

Marcus - 2008-07-14 8:52 PM

It's good to have you with the group. It'll be fun next week when we ramp back up.

lol, i dunno if I have it in me to do light weeks dude, I know today is a squat day and my legs are twitching already...I wanna get under big weight!

also I'm trying to convince my training partner Gregg to come join us, hopefully he can b/c he's pretty darn dedicated.

[Isaku900]

well...no workout after all today, what was supposed to be a quick 30 minute dentist's appointment turned into a 2 hour drill fest.

got 4 fillings. and my face is numb still, two hours later.

sorry marcus, and its gonna happen next tuesday too apparently :(

[Isaku900]

Deload week-ME Bench

Bench
10@45
10@135
8@185
5@225
3@275
3@315
2@335

supplemental
seated row
8@185
8@210
5@225
2x3@250

overhead press
Strict:
2x5@135
5@155
5@165
push:
3x3@185

JM presses
3x10@45

attempted one rack lockout
1@365
really hurt so I stopped
---
good workout, nice to get back into it. my elbows and shoulders were still a bit achy so I took it a bit easy on the volume.
gonna start serious gear whoring next week.
need to decide if I'm gonna get a fury or katana though, and soon. suggestions?

[Isaku900]

Deload-De Squat

squat warmup
2x10@45
foam box squat
5@225
5@315
3@405
2x5@405
-belt knee sleeves

20 rep set
20@225-oly style

shrugs
5@315
5@405

hammer curls
3x5@40

weird workout, good squatting though. had to struggle through the 20 repper, kinda dehydrated today as I went out last night for the first time in 12 weeks and got plastered. TEQUILA!

can't wait to go heavy next week, I hope my 2nd dentist appt doesn't take very long so I can make it to campbell in time to squat in full gear. woo hoo

[Isaku900]

DE Bench

warmup
2x10@45
don't remember anymore if I did any other warmups, but that's not really important is it?

speed bench-doubled minis
5@135
5x3@185
3@205
3@225
3@245 (well 4, but I didn't count the first rep b/c the form was shit)

overhead lockouts
8@135
8@155
5@185
2@225

lat pull down
4x5@200

seated row
4x5@245

tricep rope pulldown
4x8@50? something like that.

---

I've gotta start writing this shit down, as I stayed late to help out Gregg and I forgot most of the specifics as far as what we did today.

it was good though and I can't wait for tomorrow, full gear, squats..

[Isaku900]

7.22.08 ME Squats

warmup
10@45

Reverse Bands (monster minis) off foam box
10@135
8@225
5@315
suit on/straps down
3@405
3@405-straps up to seat suit
3@495-straps down
3@545
3@585 straps up
2@635
1@655
1@675

GHR
2x5 w/light band
5 w/average band

GMs
2x3@315
3@315+reverse bands

Front Squats
2x3@225

rack pulls against monster minis
3@225
----

amazing day, great workout, that's the most weight I've ever had on my back, and I loved it. I can't wait to try it Full ROM w/o bands, but I'm committed to Marcus' program.
video:

[Isaku900]

so I ordered a Katana and had it overnighted....and the size 50 Katana is too big...dammit. I'm not sure if I should just gain more weight and be a real 275er or get a 48 shirt. :(

[Marcus]

A 50 is too big? That seems odd. I wore a 48 when I had one and I wasn't even a full 220 then.

[Isaku900]

ok, so baby girl arms according to marcus. didn't work in the katana, used the F6, touched too low to be considered legal, I'll have to figure out what i'm doing with the katana this weekend. also, whoops forgot to video anything.
---
ME BENCH
warmup
10@45
+ doubled monster minis
3@45
3@95
4@135
5@155
3@185

ME BENCH-Shirt on, sz50 F6.
1 boards against doubled monster minis: singles:
1@225
1@275
1@315
1@345
1@360
drop set
2x3@275

Accessory
Seated Row
8@165
8@205
2x5@220

Tricep Pulldowns
8@85
3x5@95

Tate press
8@30/per
2x8@35/per
12@20/per

good workout, gotta figure out what to do with my shirt situation. either keep the 50 and have the sleeves taken in....or drop to the 48 and prolly have my back squeezed a bit too much. OR, I guess I could do some tricep and bicep hypertrophy stuff and get my arms up a bit to fill out the sleeves.

[Isaku900]

DE SQUAT

foam box
warmup
10@45
8@135
add strong bands with blocks (as tensors)
d/l suit bottoms on (woulda worn briefs if I had them)
5@45
3@135
3@155
2@205
3x2@225
3x2@275

rack pulls against doubled light bands
3@225
2x3@315
3@365
2@455

prison abs w/spud strap
4x5@105lbs-paused and planked at the bottom of each rep.

---
had GREAT speed on everything but my 2nd set at 275, the 2nd rep was slow and sloppy.
vid of rack pull

not quite locked out, not used to pulling against so much band tension...or really any band tension at all.