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Post by aarsen on Mar 31, 2016 20:27:29 GMT -5
03/31/16 - 4:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
280X2 280X2 280X2 280X2 280X2 280X2
stretching
Morning weight - 88kg eveing weight - 87.5kg
drank 2l of water today - under 50 carbs
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Post by aarsen on Apr 2, 2016 10:53:04 GMT -5
04/01/16 - 4:30 PM Level 10
Squat
45X12 95X10 135X8 185X5 225X3
280X2 280X2 280X2 280X2 280X2 280X2
Morning weight - 86.5kg evening weight - 85kg
drank about 1.5L of water - 2 sushi rolls for dinner, other than that 0 carbs
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Post by aarsen on Apr 2, 2016 21:20:30 GMT -5
04/02/16 - 1:30 PR strength in Richmond
This was the curling completion very un sanctioned haha
weighed in at 84.5kg/186lbs
Strict Curl (1 judge, video review)
20X10 70X3
100X1 110X1 120X1 130X1 135X0 135X0
Placed 2nd out of 7 guys, based on wilks haha. I was the lightest by about 30lbs
got some burger king and came back for some real training
Press
45X10 95X6
135X5 145X5 155X5
Incline Bench Press
45X10 135X5 185X3
215X5 215X5 215X5 215X5 215X5
Dumbbell shoulder Press - standing
40X8
68X8 63X8 @ TOO HEAVY
Stretching
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Post by aarsen on Apr 3, 2016 20:06:20 GMT -5
04/03/16 - 4:45PM Delbrook rec center
Squat
45X12 95X10 135X8 185X5 225X3
280X2 280X2 280X2 280X2 280X2 280X2 (un reliable plates)
Pec deck
85X12
145X12 145X12
MDBX
65X12
110X12 110X12 110X12
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Post by aarsen on Apr 4, 2016 21:43:00 GMT -5
04/04/16 - 4:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
280X2 280X2 280X2 280X2 280X2 280X2
Deadlift - bare feet, beltless, hook grip
132X5 220X3 308X2
355X5 380X5 403X5
Romanian Deadlifts
132X5 220X3
264X5 264X5 264X5 264X5 264X5
Chest ups
0X5 - chins 0X2
0X5 0X5
Barbell rows
132X5 176X3
196X5 196X5 196X5 196X5 196X5
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Post by Ryan on Apr 5, 2016 8:53:38 GMT -5
04/04/16 - 4:30 PM Level 10 Squat 45X12 88X10 132X8 176X5 220X3 280X2 280X2 280X2 280X2 280X2 280X2 Deadlift - bare feet, beltless, hook grip 132X5 220X3 308X2 355X5 380X5 403X5 Romanian Deadlifts 132X5 220X3 264X5 264X5 264X5 264X5 264X5 Chest ups 0X5 - chins 0X2 0X5 0X5 Barbell rows 132X5 176X3 196X5 196X5 196X5 196X5 196X5 Brutal. Good session.
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Post by aarsen on Apr 5, 2016 21:47:48 GMT -5
I felt that one the day after. the Romanians are especially hard
04/05/16 - 4:00 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
280X2 280X2 280X2 280X2 280X2 280X2
Stretching
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Post by aarsen on Apr 6, 2016 21:24:29 GMT -5
04/06/16 - 4:40 PM Level 10
Floor Press
45X40 95X15 132X8 176X5 220X3
250X3 265X3 280X3
Incline barbell Bench - super close grip
45X12 95X8 135X5 185X3
230X3 230X3 230X3 230X3 230X3
Incline dumbbell bench press
50X8
75X8 75X8 75X8 75X8 75X8
Pec Deck
85X12
135X12 135X12 135X12
MDBX
65X12
110X12 110X12 110X12
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Post by aarsen on Apr 11, 2016 9:36:31 GMT -5
04/07/16 - 4:30 PM Level 10
Squat
45X12 95X10 135X8 185X5 225X3
280X2 280X2 280X2 280X2 280X2 280X2
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Post by aarsen on Apr 11, 2016 9:50:53 GMT -5
04/10/16 - 6:00 PM Chilliwack landing leisure center
Hired a coach, have known him for 10 years now. he coached me when I was a sub junior lifter a lot.
Testing day to see where I'm currently at
Bench Press
45X40 95X15 135X10 185X5 225X3
275X1 315X1 335X1 350X1 (video)
250X6 260X6 280X6 295X6 310X6 (video)
Squat
45X12 95X10 135X8 185X5 225X3
275X1 315X1 335X1 355X1 365X1
275X6 295X6
Deadlift - bare feet, hook grip, beltless
135X5 225X3 315X2 365X1
405X1 455X1 475X1
Incline bench Press
45X15 95X8 135X5 185X3
225X1 245X1 265X1
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Post by Ryan on Apr 11, 2016 9:57:33 GMT -5
video links?
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Post by aarsen on Apr 11, 2016 21:00:24 GMT -5
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Post by Ryan on Apr 12, 2016 7:57:27 GMT -5
Assuming you compete at 181, that's a very strong bench. Especially because you look like you have a little more in the tank.
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Post by aarsen on Apr 12, 2016 8:30:04 GMT -5
Assuming you compete at 181, that's a very strong bench. Especially because you look like you have a little more in the tank. In IPF it's 183. my best is 380 @ 179. I cut a lot of weight. I weigh around 192lbs when I'm not competing. My coach want me to gain a some weight and he says no more cutting unless it's just 2-5 lbs.
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Post by Ryan on Apr 12, 2016 8:55:17 GMT -5
Assuming you compete at 181, that's a very strong bench. Especially because you look like you have a little more in the tank. In IPF it's 183. my best is 380 @ 179. I cut a lot of weight. I weigh around 192lbs when I'm not competing. My coach want me to gain a some weight and he says no more cutting unless it's just 2-5 lbs. So then you're competing @93kg from here on out? Regardless, still a very strong bench. It takes just about all factors firing on all cylinders to bench anywhere near double bodyweight, let alone at or beyond it, so kudos to you. I on the other hand will be lucky to ever hit or exceed 350 at a meet and I'm a 198 for life. lol
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Post by aarsen on Apr 12, 2016 18:54:06 GMT -5
you got the whole package. you can smoke my total.
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Post by aarsen on Apr 12, 2016 18:58:50 GMT -5
04/11/16 - 4:30 PM Level 10
barbell rows
88X8
132X8 152X8 152X8 152X8 152X8
Chins
X8 X8 X8 X8 X8
MDBX
55X8
100X8 100X8 100X8 100X8 100X8
Strict curls
20X8
58X8 73X8 73X8 73X8 - too heavy, move it down to 65 and start there with 5X8
triceps cable pushdowns (35lbs) bicep cable curls (25lbs) alternating
X12 X12 X12 X12 X12 X12
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Post by Ryan on Apr 12, 2016 20:53:56 GMT -5
you got the whole package. you can smoke my total. Kind words my friend. Thanks.
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Post by aarsen on Apr 13, 2016 20:05:46 GMT -5
04/13/16 - 4:40PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1
284X3 294X3 300X3
Romanian deadlift
132X5 220X3 264X3 284X3 308X3
Stretching
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Post by aarsen on Apr 15, 2016 21:40:06 GMT -5
04/15/16 - 4:40 PM Level 10
Super close grip bench press
45X40 95X15 135X8 185X5 225X3 275X1 295X1 305X1 - VIDEO
225X8 225X8 235X8 235X8 240X8 - VIDEO
Deadlift - beltless, bare feet
135X5 220X3 308X2 352X1 396X1 416X1 - hook grip till here - VIDEO
385X6 - straps from here 385X5 (could have grinded out a 6th, chose not to)
Front Squat
45X8 88X5 132X3 176X3 220X3 240X3 250X3 255X3 - VIDEO
Incline dumbbell bench press
50X8
75X8 75X8 75X8 75X8 75X8
Behind neck press (wider grip then standing press)
45X8
95X8 95X8 95X8 95X8 95X8
peck deck
105X15 105X15 105X15
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Post by aarsen on Apr 16, 2016 14:41:26 GMT -5
04/16/16 - 10:00 AM Level 10
Squat
0X10 45X12 88X10 132X8 176X5 220X3 264X1 308X1 328X1 - VIDEO
BB rows
45X8 88X8 132X8
152X8 152X8 152X8 152X8 152X8
Lat pulldowns
100X8
140X8 150X8 160X8
Chins
X15 X11 X9
JM press
45X8 95X8 115X8
125X8 125X8 125X8 125X8 125X8
Triceps pushdowns (different attachment every set)
50X10 50X10 50X10 50X10 50X10
Strict curls
20X8 40X8
63X8 63X8 63X8 63X8 63X8
Cable curls (straight bar)
35X10 35X10 35X10 35X10 35X10
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Post by aarsen on Apr 17, 2016 19:37:48 GMT -5
04/17/16 - 10:30 AM Delbrook rec center
Front Squat
45X10 95X8 132X5 183X3 220X3
240X3 250X3 260X3 - VIDEO
SLDL - off 3'' box
132X5 220X3
308X3 318X3 328X3 - VIDEO
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Post by aarsen on Apr 19, 2016 8:46:45 GMT -5
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Post by aarsen on Apr 19, 2016 22:21:15 GMT -5
04/19/16 - 4:30 Level 10 Bench Press 45X40 95X15 135X10 185X5 225X3 275X1 315X1 - VIDEO 325X1 (paused) - VIDEO 275X6 275X6 275X6 275X6 275X6 - VIDEO Squat 45X12 88X10 132X8 176X5 220X3 264X1 308X1 328X1 - VIDEO 285X6 285X6 285X6 285X6 285X6 - Romanian Deadlifts 132X6 220X6 240X6 240X6 250X6 250X6 - VIDEO Incline bench press 45X20 95X10 135X5 185X3 225X1 245X1 185X6 195X6 200X6 Press 45X10 88X6 132X6 132X6 132X6 Cable flys 25X12 25X12 25X12 3 hour workout
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Post by aarsen on Apr 20, 2016 21:38:40 GMT -5
04/20/16 - 4:50 PM Level 10
Front Squat
45X10 88X8 132X5 176X3 220X3
240X3 250X3 260X3 - VIDEO
Barbell rows
45X10 88X8 132X5
157X8 157X8 157X8
Lat pulldowns
100X8
140X8 160X8 160X8
Hammer grip chins
X15 X11 X10
Skull crushers
20X8 70X8
90X8 100X8 100X8 100X8 100X8
cable triceps pushdowns
50X10 50X10 50X10 50X10 50X10
Barbell curls
45X8
65X8 65X8 65X8 65X8 65X8
cable curls
35X10 35X10 35X10 35X10 35X10
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