6.27.13

Rest day.  Feel much better than i thought about that 3RM on deads. 

6.26.13

5/3/1 C6W2

Deadlifts 3x3: 365-420-470 (3RM PR!)

It seems that typically (if my memory serves me correctly) the week of 3s is always the hardest on deadlifts.

Final set was much harder than it looks...and it looks hard.

RDL:
2x5 @286
2x12 @155

Step-ups: 3x12 @110

Planks: 5x 40on/20off

6.25.13

5/3/1 C6W2:

Press 3x3: 136-155-175 (Fx1, felt horrible, need to drop training max)

Power Clean and Push Press:
3-3-2-2-1
80-90-95-100-105 (kgs)

Bench (on my new bench at the house!): 5x5 @135 (working on set up and speed off chest)

6.24.13

Legs still stiff after car ride home, took an extra rest day since I was one day ahead already.

6.23.13

Rest day.

Driving home from Laura's tri.

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

6.21.13

Rest day

6.20.13

5/3/1 C6W1:
Bench:
Overwarm up singles: 225-250-275-295-315

3x5: 225-250-285

2x10 comp grip @195
2x10 narrow grip @195

Pendlay Rows 5x5
185-205(x4)

Pull-ups: 14-10-7(didn't rest long enough for 8)-8-8

2000m row (75%) 7:49

6.19.13

5/3/1 C6W1
Deads: 3x5 340-390-445

RDLs 5x5 297.5

Step-ups 3x12 @110

6.18.13

5/3/1 C6W1

Press 3x5:


Power Snatch: 3-3-2-2-1-1: 40-50-60-70-75-80
Power Clean and Push Press: 3-3-2-2: 80-90-95-100

Conditioning:
Rowing/Abmats: 500/50-400/40-300/30-200/20-100/10

6.17.13

Rest day.

6.16.13

5/3/1 C6W1

Backsquat: 3x5 286-330-369.6(6)

Frontsquat: 3x5 220-253-291

Backsquat: 2x10 220#

Front Squat: 2x8 176#

6.15.13

Rest day.  

6.14.13

Bench

Over warm up singles: 250-275-295-315

3x5: 250-265-275
3x10: 205 (felt hard last 3-4 reps, lighter next time)

Dips w/45# 8-6-6 (really hard after 205 bench)

Pull-ups: 14-10-8-8-8

First day back working out at Gold's after quitting CFI.  Between people being terrible at squatting and no chalk I can't wait to get my own bench and go solely in the garage. 

6.13.13

Rest day.

ASCE event at Riverdogs game.

6.12.13 Back at it

Front Squat: 3x5 @132#

Deadlilft: 5x3
286-330-352-374-396

Sumo Deadlift: 5x1
286-330-352-374-396

Good Mornings: 3x12 @110

Walking Lunge: 3x12 @110 (going up more next time)

Pull-ups: 14-10-8-8-8

Now that I am done with CFI I have been trying to think of a weekly schedule that I can work in some weightlifting and conditioning, here is what I am currently looking at:

Sunday: Squats + accessories

Monday: Rest

Tuesday: Olympic Lifts + Press

Wednesday: Deads + accessories

Thursday: Rest

Friday: Bench + accessories

Saturday: Oly lifts + conditioning. 

6.11.13

Recovery from meet.  Feeling almost 100%, back lifting tomorrow.

6.10.13

Recovery from meet.  Shoulders tight/sore posterior a little beat up.

6.9.13

Recovery from meet.  Shoulders tight/sore.

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

6.7.13

Tomorrow is the big day.

6.6.13

2 days until meet.

Feel like most of NOLA is out of my system.

6.5.13

Still recovering

6.4.13

Recovering a little from NOLA.

6.3.13

Traveling back from NOLA.

6.2.13

Day three in NOLA.

6.1.13

Second day in NOLA.

5.31.13

First day in New Orleans.

5.30.13

Rest Day