Tonight was a heavy night. Since I have committed to a USAPL meet I had to switch up a few things. For started I had to put my new DL bar in the bar rack and whip out the stiff Eleiko bar. I switched back to sumo too as my mobility and technique with conventional is more suited for a DL bar. The worst part was having my depth call lowered to IPF standards. Small tweaks but nothing a few warm ups can’t fix.
Squat
135 for 5 2 sets
235 for 2
325 for 2
415 for 2
505 for 2
615 for 2 92.5%
630 for 1 95%
I set my training numbers off a 666 squat. I squatted 661 at last year’s American open so I thought 666 was a good choice. My goal was to bury my reps and I did.
Video of 615 double
Deadlift
225 for 2
315 for 2
455 for 2
545 for 2
650 for 2 92.5% of 710
685 for 1 95% of 710
Video of 650 double
Video of 685 single
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10/22/2014 7:34:42 PM -
Squat / Pull day 8 weeks out from USAPL American Open
Tonight was a heavy night. Since I have committed to a USAPL meet I had to switch up a few things. For started I had to put my new DL bar in the bar rack and whip out the stiff Eleiko bar. I switched back to sumo too as my mobility and technique with conventional is more suited for a DL bar. The worst part was having my depth call lowered to IPF standards. Small tweaks but nothing a few warm ups can’t fix.
Squat
135 for 5 2 sets
235 for 2
325 for 2
415 for 2
505 for 2
615 for 2 92.5%
630 for 1 95%
I set my training numbers off a 666 squat. I squatted 661 at last year’s American open so I thought 666 was a good choice. My goal was to bury my reps and I did.
Video of 615 double
Deadlift
225 for 2
315 for 2
455 for 2
545 for 2
650 for 2 92.5% of 710
685 for 1 95% of 710
Video of 650 double
Video of 685 single
Going from a DL bar to an Eleiko bar was fun. Warm ups went well and I’m feeling almost comfortable. Another week and it should be fine. On 685 the bar got stuck on my knee and I should have put it down but instead I pulled like hell and finished the rep. I need to remember to put powder on in the gym next time.
Dead squats
3 singles
550 585, 615
Video of 615
This was a 5 lb PR and man was it heavy.
DB step ups
50s for 8
80s for 8
Video of 80s for 8
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10/22/2014 7:34:42 PM -
Squat / Pull day 8 weeks out from USAPL American Open
Tonight was a heavy night. Since I have committed to a USAPL meet I had to switch up a few things. For started I had to put my new DL bar in the bar rack and whip out the stiff Eleiko bar. I switched back to sumo too as my mobility and technique with conventional is more suited for a DL bar. The worst part was having my depth call lowered to IPF standards. Small tweaks but nothing a few warm ups can’t fix.
Squat
135 for 5 2 sets
235 for 2
325 for 2
415 for 2
505 for 2
615 for 2 92.5%
630 for 1 95%
I set my training numbers off a 666 squat. I squatted 661 at last year’s American open so I thought 666 was a good choice. My goal was to bury my reps and I did.
Video of 615 double
Deadlift
225 for 2
315 for 2
455 for 2
545 for 2
650 for 2 92.5% of 710
685 for 1 95% of 710
Video of 650 double
Video of 685 single
Going from a DL bar to an Eleiko bar was fun. Warm ups went well and I’m feeling almost comfortable. Another week and it should be fine. On 685 the bar got stuck on my knee and I should have put it down but instead I pulled like hell and finished the rep. I need to remember to put powder on in the gym next time.
Dead squats
3 singles
550 585, 615
Video of 615
This was a 5 lb PR and man was it heavy.
DB step ups
50s for 8
80s for 8
Video of 80s for 8
My quads and qlutes got some good work in with these. A little goes a long way.
Snatch grip stiff leg deadlift
135 for 3 sets of 10
Goal here was to stretch the hams and really focus on my arch. Mission accomplished
DONE
Quality workout. I’m going to the YMCA tomorrow to hit some abs and recovery stuff.