9.19.14

C23W3 5/3/1+

Back Squat: 340-385-430 (x5, 5RM PR)

3x3@410

8.21.14

C21W3 5/3/1+

Back Squat: 335-380-425 (x5, 5RM PR)

3x10 @312

7.31.14

C20W3 5/3/1

Backsquat: 330-370-420, Joker set at 455# for 3 (3RM PR, RPE=8.5)

3x10 @264

Jackie: 9:35

4.10.14

C18W2 3x3
Back Squat: 330-370-420 (x5, 5RM PR)
Power Clean: 165-185-210

3.22.14 BATTLE OF THE BORDER

Woke up and weighed at 220.5 (though the scale only went to 0.5) so I took a hot shower, walked a quarter mile or so, and drove the 45 minutes to the meet with the heated seat and heat all the way up...scale said 220.2 so I was good to go (as I thought the 220 weight class is actually 100 kg)...I NEVER plan on cutting weight that close again, I think that may been some of the issues on bench and dead.  

Squats:  These went as planned at 200-212.5-220.  I wanted to hit a meet PR on my second attempt and then a 10 kg PR on my third. 

Bench: I started 2.5 kg lower than my original plan, this was because I was opening about 10 kg ahead on everyone in my weight class except Chris London, who was opening at 170kg so I knew I just needed to finished a solid second.  I went 152.5-160-162.5.  I originally wanted to hit 162.5 on my second and try for 167.5 on my third, but I was not really feeling awesome on bench and decided to take what was there.  

Dead: As seen on the video I was 20kg out of first going into deads and was opening 27.5 kg higher than first place guy.  Decided to just take what was there, but mainly pick attempts to go for the win.  Went 245-252.5-257.5, first two attempts were where I wanted them, I wanted 260 on my third but decided to play it safe and go for the win and a 1400+ total and not get too greedy.  The meet was going REALLY fast too, I think I had about 5-6 minutes between each deadlift attempt so I was not fully recovered, in the end going with 257.5 was a good decision because that was everything I had in the tank and probably the hardest lift of my life.  Someone said after it looked like I was either going to make the lift or pass out...I cannot tell you what all went through my head during the lift but it was something like this "Heavy, buy I got it...shit, it stopped moving...feet through the floor Keane...don't hitch...damn, this is slow...squeeze your glutes...quit shaking like a bitch...pull mother fucker...LOCK IT OUT...YES...LIGHTS? (white)...YESS!."  I could not have asked for a better situation.  It was nice to actually be competing with someone for a medal and knowing exactly where he was at and what I needed to win...a third attempt dead for a PR, 1400 total, and the win...plus being the last attempt in the flight and knowing I had 0 left in the tank that day...I could not think of a better way to end a meet.  

12.14.13

9 for 9...

I could not help myself on the music selection

More to come.

11.18.13

Back Squat, overwarm up singles:
380 (no belt)-405-430

Felt nice and smooth.  Probable opener.  

5/3/1 C12W2 3x3
313-360-405 (x5 5RM PR...about time)

This is the last 4 of my 5 (bad camera work).  Got on toes bad 

on 4th, 5th was a grinder. 

Front Squat: 3x3 - 246-281-316

2x12 @155

11.11.13

Squats:
Overwarm up Singles: 289-330-380-410-430 (probable opener, felt really good)-450 (probable second attempt, slow but got it, probably not enough rest time after the 430. 1RM PR)

5/3/1 C12W1 (new Max:470, moved down 30#, puts my training max at 446.5)
5x3: 290-335-380

Front Squat: 228-264-300

Back Squat Paused 1x3 @264 (5 second pause, these lit me out pretty quick...clearly I need more pause work)
Front Squat Pause 1x5 @155 (5 second pause)

9.30.13

5/3/1 C10W2 3x3

Backsquat: 330-380-430 (3RM PR) 

Frontsquat: 265-304-342 (3RM PR)

Backsquat (first set last) @330, 9 reps

Front squat: 2x10 @155 (no belt, no bounce) 

GMs 2x8 @110 (slow down, fast up) 

Planks 40 sec on, 20 sec off x 5 (with 5 kg plate) 

9.8.13

5/3/1 C9W3 5-3-1

Backsquat: 350-395-445 (x2, 1RM PR, 2RM PR)

Front Squat: 275-315-352 (1RM PR)

Backsquat: 1x8 @330

9.1.13

5/3/1 C9W2 3x3

Back Squat: 330-372-420 (3RM PR)

Front Squat: 259-296-335 (3RM PR)

BS: 2x5 @242 (no belt, no bounce)

FS: 2x20 @177 (no belt, no bounce)

GMs: 2x10 @155

8.11.13

5/3/1/ C8W2 3x3

Backsquat: 320-365-410 (3RM PR, RPE: 7/8, felt good may have had 5, decided to have an easy 3RM PR than kill myself for 5)

Front Squat:  253-289-325 (3RM PR)

Backsquat: 1x10 @309

2x10@220 (No Belt, No Bounce)

Planks: 5x 40 on, 20 off

M/F/S/T: 1/1/2/2 Felt great overall.

7.21.13

5/3/1 C7W3 5-3-1

Back Squat: 335 - 380 - 425 (x2, PR Double) (RPE of 9)

Front Squat: 264 - 300 - 341.5 (1RM PR) (RPE 8) ( I did the set of one before the 3 set, I messed up in loading.)

Back Squats (no belt, no bounce) 3x10 @220

M/F/S/T = 6/5/2/2.  My legs felt good, body felt a little fatigued from being in the sun, mind did not feel strong today...very happy to end with PRs on each;

7.14.13

C7W2 3x3

Backsquat: 313-357-402 (3RM PR)

Wanted 5 on my last set, but second rep came way forward and took

a lot out of me.  After watching the bar speed on the video I am glad I 

got 3. 

Front Squat: 246-281-316.8 (3RM PR)

BS: 2x10 @220#

Step-ups: 2x20 @110

6.22.13

5/3/1 C6W2

Backsquat 3x3: 305-350-395(x5, 5RM PR)

New 5RM!  I may have had 1 more rep in me. 

Frontsquat 3x3: 240-275-305

BS 2x10: 225
FS 2x10: 185
Lunges 3x12 @135

6.8.13 NC State Meet

Squats: 182.5 - 192.5(PR) - 200(PR)
Bench: 142.5 - 152.5(f) -152.5(f)
Deadlift: 225 - 235(f) - 235(f)

NC State Meet on 6.8.13, 220# class.  1248.5 total

My first meet was quite the experience.  I ended up winning the 220# class, not because my own performance, but because the class being relatively weak.  I would not have won 165, 181, or 198 with my total, but a win is a win.  Next meet I need to eat much more next time, I felt dead by deadlifts and going 2/6 on bench and deadlifts is unacceptable.  I think that my jump was too large on bench and that I probably started too heavy on deadlifts and took too big a jump.  A handler would be nice to watch my speed and help determine my next attempt.  Next time I think small jumps on the bench and a lower starting dead weight is a must...I should never be worrying about getting a total going into deads.  I knew I had won my weight class after bench, but was still a little uneasy about 496 on deadlifts after my hamstring had cramped badly on my second attempt bench.  

Live and learn. 

My next meet is the SC State meet in December.  I am not exactly sure what my goals are for that, but I would like to make 198#.  I think the state record squat (462#) is within grasp and I would like to total at least 1320 (600 kg) which I think is more than doable.  

Stroup in Action

5.5.13

The this cycle of 5/3/1 I am using the app "Big Lifts" "Pre-raw meet" rep scheme which goes 3's, 5's, 1's, with heavy singles at 90+ percent of your meet goal during the 1st and 3rd weeks.

Bach Squat:
3 x 3 : 300 - 341 - 385
3 x 1 : 396 - 411.4 (PR) - 422.4 (PR)

Front Squat:
3 x 3 242 - 286 - 316 (x2)

Press:
3 x 3 : 132 - 155 - 171.6

Dead Hang Pull-ups, Recon Ron week 10: 12-9-7-7-7 (felt really easy compared to last week)

Plank 5 x 40 seconds on, 20 seconds off.

Day 7 of low carb diet
Breakfast: 6 eggs and 3 slices bacon
Lunch: Beef Jerky
Dinner: NY Strip and Spinach
Pm: Casein

4.21.13

5/3/1 C4W3

Back Squat: 310 - 351 - 393.8 (x4, PR, see video)

"Fuck you weights!"

Front Squat: 257 - 291 - 325 (x1)

Press: 135 - 155 - 176 (x3) (Press PR)

4.14.13

5/3/1 C4W2

Back Squat:  290.4 - 330 - 378.4 (x5) (New 5RM PR!)

Front Squat: 237.6 - 275 - 308 (New 3RM PR!)

Press: 132 - 143 - 176 (New 3RM PR!)

Pendlay Rows: 5x5 @ 198#

Annie: 10:15 (PR by default)