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Post by George on Apr 16, 2016 12:54:48 GMT -5
04/16/2016 Deadlift 245 x 2 265 x 2 305 x 2 315 x 2 335 x 2 355 x 2 385 x 2
Band Deadlift (Monster minis) 250 x 2 270 x 2 290 x 2
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Post by George on Apr 18, 2016 11:14:13 GMT -5
04/18/16 Bench 225 for 2 x 5 275 x 5 315 x 5 335 x 5 355 x 3 315 x 5 275 x 5
No accessories, quick one today
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Post by George on Apr 25, 2016 21:48:38 GMT -5
04/25/2015 Bench 135 x 12 260 x 8 315 x 6 335 x 4 370 x 3 380 x 2 390 x 2 335 x 4
No accessory, awesome day. Intensity is going to ramp upward from here and being 7 months out. That was the 410 buckeye, and it was smoked via doubling the one set, both paused. Hoping to complete the 460 before meet time, with 450 being the bench goal.
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Post by George on Apr 26, 2016 17:41:01 GMT -5
4/26/2016 Squat 235 * 5 325 * 3 415 * 3 505 * 2 belt added 600 * 1 knee sleeves added 650 * 1
Cns ramping. 605 felt about like 650 today, 600 flew up. Hoping to add 25lbs till the 750-775 mark.
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Post by George on May 2, 2016 22:36:24 GMT -5
04/28/16 Bench 135 x 10 225 for 2 x 10 275 for 2 x 10 315 x 5 250 for 2 x 10
04/29/16 Deadlift Started at 245, did triples adding twenty pounds till 415 for 3. Switched to Sumo with red mini bands, did 250 for 3 x 3 with bands
05/2/16 Bench (Buckeye 420) 275 x 8 315 x 6 340 x 4 370 x 3 390 x 1 (Missed second) 335 x 4
Missed 390 on second lift, despite getting it last week. It was close, though no spotter (the 'ol dump was executed to perfection).
Band Bench (reg grip) with two purples worked up to a set of 5 with 245 plus bands
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Post by George on May 3, 2016 22:25:56 GMT -5
05/03/16 Squat 235 x 5 325 x 5 415 x 2 505 x 2 (belt added) 555 x 1 585 x 1 (sleeves added) 645 x 1 685 x 1
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Post by osu122975 on May 4, 2016 16:03:52 GMT -5
Your raw squat makes me sick! No wraps and drug free.....you just make me sick! lol
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Post by George on May 5, 2016 21:42:19 GMT -5
Its my best lift, but my bench is average and deadlift sub-par for my weight and compared to squat. When I hit 700 last June, there were alot of cool comments. But, people expect the 700 pound squatter do do something cool deadlift wise, and I tapped out at 570. I may be edging 800 come meet time this time, have to see what these heavy Tuesday sessions bring. I hope to hit 700 next week, 725, 750 and 775 in the gym and 800 at the meet. Six weeks left, which is about where I wanted to be at this point. Small 15-25lb jumps to prime the cns and hope the rep base I spent nearly six weeks on pays off. The big thing is, even if I am overshooting, I should pr on everything, Ill call that a win lol.
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Post by George on May 5, 2016 21:44:35 GMT -5
05/05/16 Bench 135 x 10 240 x 10 270 x 10 300 x 10 315 x 9 315 x 5
Wanted to push rep limits today and see where I was. I want my second session to be more of a powerbuild pump, but 250 for 4 x 10 seemed to light. Based on today, I think 275 for 4 x 10 is a good start place next week.
Finished with military press, 4 x 10 with 145lbs.
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Post by toolpod on May 8, 2016 11:42:24 GMT -5
George, Glad to see your bench is moving along and 400+ is in your rear-view mirror.
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Post by George on May 9, 2016 15:18:06 GMT -5
Was thinking of you and Steve the other day when browsing meets. This is the longest I've been back on track in a while, and the most powerlifting dedicated I've been since 07-08. The days of lhotas poster and Peter sellers references no one else got lol.
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Post by George on May 10, 2016 18:29:30 GMT -5
5/10/16 Catchup day....bench and squat heavy session.
Bench 135 * 10 275 * 5 315 * 2 335 * 2 370 * 2 390 * 1 410 * 1 420 * miss
Squat 145 * 5 235 * 5 325 * 2 415 * 2 505 * 2 belt added 595 * 1 sleeves added 645 * 1 675 * 1
Today was about pushing, not maxing, more to judge where I was based on form and speed. I got a little over zealous on bench, but it was a close miss. Squat was explosive. Wanted 700 but spotters needed to leave. Could tell by depth and pop things are on pace. Hoping to get 750-775 within the final four peak weeks.
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Post by toolpod on May 11, 2016 19:17:54 GMT -5
Good to see that you are into the swing of things.
Steve and I work together again, I left and he followed me.
He got on the cut bandwagon and went from SHW to 242.
Still think about Lhota's poster every time I drive through Somerset.
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Post by George on May 12, 2016 1:20:14 GMT -5
Rather than make plans to make plans, which hasn't worked out so good, if you guys decide to do a meet together let me know. I got used to only doing the non sanctioned police and fire games because it's cheap and usually close. (And fun). I'm going to end up back in a federation and on a sanctioned circuit soon enough, maybe this fall or winter. I really want to do the raw quest usable holds at the Arnold, to me it's one of the premier raw full power events. Three years ago when that was a goal that never happened, if I totaled around 1900 I'd have a shot, but the bar keeps getting pushed. Either way, be nice to meetup again.
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Post by toolpod on May 12, 2016 16:40:12 GMT -5
What kind of PFM meets do you have out your way this summer?
Wouldn't mind grabbing one, so long as ex-mil is OK, lol.
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Post by George on May 12, 2016 20:51:45 GMT -5
The Ohio POlice and Fire Games is June 17th (for 220 up). Not sure if youre still 198 or not, but its split. Its in lancaster Ohio, just shy of Columbus, about 2hrs west of me. It is for Police and Fire, however anyone can lift as a guest, same price, only difference is you compete aginst other guests for the medal and cannot dethrone a p or f lifter. But, it is fun, no pressure, mostly amatuer with a few strong lifters sprinkled around. PLus, its only 40 bucks. Here is the website if interested... www.theohiopoliceandfiregames.orgGranted its only a month out, but if interested let me know.
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Post by George on May 12, 2016 20:53:32 GMT -5
5/12/2016 Bench
135 x 10 225 x 8 275 x 8 315 for 2 x 8 300 x 8 275 x 12
Military Press (Standing) 145 x 8 165 x 8 195 x 8
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Post by toolpod on May 13, 2016 21:15:58 GMT -5
That sounds pretty good, actually. Lol, I haven't seen 198 since the first Raw Unity meet, when I soaked in a hot shower until I could make weight.
Nowadays I roll at 219-220...and not all of it good. Cannot be mistaken for svelte.
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Post by George on May 14, 2016 2:22:16 GMT -5
Svelte has a broader range in Appalachia! I know jack Daniels is going, not sure if he's lifting or coaching. its a fun laid back meet.
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Post by George on May 19, 2016 2:57:32 GMT -5
5/17/16 Squat 145 x 2 235 x 2 325 x 2 415 x 1 505 x 1 555 x 1 615 x 1 665 x miss
Tweaked my right hamstring on the descent on the squat. Luckily no bruising or blood pulling, so minor strain. Its been two days, and I'm sore but able to squat down (slowly) where as getting in and out of the car was an obstacle.
Friday I am going to go into active recovery via the Rippetoe/Star formula of using just the bar for sets of 25, etc. I do not think the heavy singles are to blame as much as adding a deadlift focus. I should have tailed back a bit on the squat while introducing the deadlift workload to give my chain time to heal.
The meet is June 17th, about one month exactly. I think if I rest, spend the next to weeks on a recovery then delaod, work to an 80-85% single and one mor deload I should be recovered and still in the lower 700's come meet time.
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Post by George on Jun 23, 2016 19:38:56 GMT -5
6/23/16 Post injury catchup
Well, I rehabbed for three weeks doing light squats using nothing more than 225 for sets of 15. I tested the waters and worked up to a single with 450 no pain. A week later I worked up to 500 no pain. Finally I worked up to 560 about three weeks from the meet and could feel the twinge in my hamstring again. I went back to lighter reps and focussed on bench.
Two weeks out from the meet, while doing a rep routine, I did this... 275 x 10 300 x 8 320 x 6 350 x 6 370 x 3
On the final rep with 370, which was a planned four reps, I tweaked my left pec with a mild strain at the bottom.
Police and Fire games results: I skipped full power not to aggravate my hamstring, I want it completely healed and back on the pursuit for 800. I was nervous about my pec, I spent a week doing light rep work to flush the strain and then about a week off. I opened with 405, it flew up. I set the raw record last year with 415, so i jumped to 420, had it 3/4 up, felt a twinge and called for it. I skipped third lift.
Injury analysis..dial back intensity, stick to the 10% volume/intensity rule and continue bringing up lagging players such as shoulders and posterior.
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Post by toolpod on Jun 26, 2016 10:43:54 GMT -5
Congrats on owning 405...AND on playing it smart and potentially dodging a bullet on the 420 man!
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Post by George on Jul 2, 2017 5:32:14 GMT -5
Hey guys. I learned that it was my abductor magnus I strained. I chatted with Raw alum Greg Nuckols and he schooled me on some anatomy.
Good news is, I did the Police and Fire games this year, leg is back to normal, and things are good. Last meet, June 16th in Canton (body wght 310) - went 650-700-710 on squat, everything flew up but redlighted on final for depth. Benched 380-400-420, 420 stuck midway. deadlift went 500-550 and shot for 600 but failed at knees.
I am going to do an APF meet in West Lafayette on September 9th and hope to correct some minors and maybe go 750-420-600 at 308.
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Post by George on Jul 7, 2017 18:50:35 GMT -5
July 1st (Bench) Comp Bench 250 x 10 300 x 8 315 x 6 225 x 10
Arnold Press (70lb db) for 4 x 8
July 2nd (Squat/Dead) Squat 430 x 10 500 x 8 540 x 6 360 x 22
Deadlift 460 x 2 Bent Over Rows 245 for 4 x 10
July 5th (Accessory Day) Incline Bench 135 x 10 185 x 10 225 x 10 235 x 10 245 x 10 255 x 10
RDL 245 for 3 x 8 Meadows Row (3 q's) 4 x 8
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Post by George on Oct 6, 2017 16:00:55 GMT -5
Meet recap (sept 9 2017) Blackstones gym - west lafeyette (apf) Squat - 650-700- missed 720 Bench - 380 - 400 - 400 miss (had issues with a/c joint heading in) Deadlift - 500 - 550 - 600 (all very easy)
Take home/training analysis... I started having an issue with my a/c joint about six weeks out after doing strapped rack pulls for the first time ever. (Yes....ten years of powerlifting and just now doing a heavy rack pull for a set of 5). But, I rolled my shoulders at the top of the rack pulls and had instant pain. The heavy weight and foreign angle....pain was instantly in my a/c. Squatting hurt, but the bench seemed to get "numb" in training. So I backed off the bench to just once a week and nothing heavier than 80%. I began using the safety squat bar that had been collecting dust versus squatting straight bar twice a week.
I feel that the paused safety squat bar along with the rack pulls blasted my deadlift into unknown levels of pr territory. I had failed with six hundred my past few meets, but it went up easier than my opener at 500. Similarly to the huge squat jump I took three meets ago (two years ago) its like my deadlift just clicked. Basically, Ill have a heavy squat day followed by a combination of either speed deadlifts or rack pulls, rotating every week. Then on a second day, I do paused safety bar squats for schemes between 9x3 or 5x2 depending on how I'm feeling, with long 3-5 second pauses at the bottom.
A/c joint feels much better, there isn't the walk around pain now. Better technique with rack pulls (not doing the shoulder roll back at the top) and not crushing myself with a straight bar squat twice a week seems to have made the difference.
Now eyeing a Feb 3rd meet (same place, only an hour and twenty away). New training cycle, based on how the last went, I'm shooting for a 750-420-650 day. My bodyweights into 300-310 territory, and with four months I'm hoping to hit those numbers at 275. I've avoided weight cutting the past few meets, but I feel that my strength is at a point where its time to focus and hit something lasting. I cut weight and treated my younger days like I was in the Olympics when half as strong, then entered a phase where only the number mattered. Now I'm hoping to put everything together and regain the serious approach I had a decade ago.
And as I've said many times before...I'm going to try to stay consistent on this site. Before, this site actually was my log, but over the past couple years I designed my own paper template and have everything in a huge binder. So Ill typically train, rush home, head to work. But....I remember the importance of this site early on, and hope especially now that I'm entering into actual "strong" territory my log can maybe help someone else in that phase. I consider the first half of my log to be a beginners paradise of sampling routines and methods. Now, I'm zeroing in on my own way, and its night and day going from worrying about what squat routine when everything works...to now routinely having near 700 lbs to play with and figuring out how to keep advancing, preventing injuries, etc.
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