8.18.14

1min DU: 60

C21W3 5/3/1+

Deadlift: 395-445-500 (x5, 5RM PR)

3x8 @365

Front Squat: 3x5 @242

Too hard to do anything else...felt like border line heat exhaustion.

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.  

3.10.14

3.10.14

C17W3 5-3-1
Deads: 405-460-515

5x1@100%= 540 (actually hit 3-1-1 instead of 5 singles, so that is a nice 25# 3RM PR)

1 mile walk with 50# pack.

12.30.13

5/3/1 C14W3 5-3-1+
Deads: 385-435-490 (x5, 5RM PR)

5x10 @60% =309

12.14.13

9 for 9...

I could not help myself on the music selection

More to come.

11.28.13

Thanksgiving Deads!

C12W3 5-3-1

430-485-545 (1RM PR)

2x10 @275

11.21.13

5/3/1 C12W2
Deads: 3x3
400-455-515 (3RM PR, felt good)

2x10@275 (no belt)

GMs 2x10 @155

Front Squats 2x12 @155

10.31.13

5/3/1 C11W3
Deads: 425-485-540 (1RM PR, felt really smooth)

New 1RM PR at 540

1x5 @420

2x10 @242

Front Squats: paused 3x5 @155

RDLs 2x10 @155

GMs: 1x12 @110

10.23.13

5/3/1 C11W2 3x3

Deads: 400-455-510 (3RM PR!) 

RDLs: 5x5 308 (x2) - 286 (x3) 

GMs 1x12 @110

10.9.13

C10W3 5-3-1

Deadlift: 420-475-532 (1RM PR)

2x5 @420

Pendlay Rows: 3x5 @220

Superset 5 x 10 step ups (110#) / 10 Tire Flips

10.3.13

AM: Epson salt bath and stretching

PM:

5/3/1 C10W2

Deadlifts: 395-450-505 (3RM PR)

Sumo 5x3: 242-287-330(x3)

RDLs: 3x8 @155 (slow and low, fast up.)

9.25.13

5/3/1 C10W1 3x5

Deads: 365-420-475 (5RM PR) 

Single @500

Sumo: 4x5: 242-287-330-374

RDLs 3x5: 309-265(x2)

Pendlay Rows: 3x5 @198

9.5.13

5/3/1 C9W2 3x3

386-440-500 (3RM PR)

Worked late, so stopped there.

8.29.13

5/3/1 C9W1

Deads 3x5: 360-415-470 (5RM PR, felt good, RPE:7-8)

500#: Double, single

RDLs; 1x5 @220 (back started to get tight)

Sprints/walks 1 mile total

8.21.13

5/3/1 C8W3:  5-3-1+

Dead: 405-460-515 (went up really fast, decided for a fast 1 than a bad double)

Joker Set: 530 (1RM PR)

Power Cleans:
3x2: 198-209-220
Singles: 231-242-253-264 (had to full clean)

Pull ups: 17-11-10-9-9
supersetted with 10 tire flips.

8.14.13

5/3/1` C8W2

Deads 3x3: 380-433-490 (3RM PR!)

Last rep went up SLOW...I worked late so I stopped after minimum work.

8.7.13

5/3/1 C8W1

Deads: 3x5: 352-406-460 5RM PR (felt awful, hamstrings still wrecked from squats)

2x8 @242#

GMs: 3x10 @110

Pull-ups: 16-10-9-9-8

M/F/S/T: 1/2/8/8 Very sore and tight from squats, could barely get in right position to deadlift.

7.24.13

5/3/1 C7W3 5-3-1+
Deadlifts: 400-455-505 (x2, 2RM PR, RPE 8)

RDLs:
3x5: 308.5- 242.5 (x2)
2x12 @110

GMs: 2x12 @110

Pull ups (supersetted with 10 tire flips): 16-10-9-9-8

M/F/S/T = 2/2/3/3 felt really good today, my hamstrings were a little sore from squats but warmed up pretty good.

7.17.13

C7W2 3-3-3+

Deads:  380 - 425 - 480 (3RM PR, RPE 8)

Deads felt really good, usually the 3s are my hardest.  I think carb backloading last night and taking an extra breath or two between reps is what really helped.  I have nearly blacked out on my last few 3RMs.


RDLs:
3x5 @242
2x10@ 155

Took the RDLs slower this week at a lower weight.

Pull-ups: 15-10-9-8-8
Supersetted with 10 tire flips each set.

M/F/S/T : 5/2/2/4

I am going to start putting my Mood/Fatigue/Soreness/Tightness on my blog in regards to how I feel at the start of training to allow me to track my progress more.  It will be on a scale from 1-10 with 1/1/1 meaning I feel awesome and 10/10/10 meaning I feel like complete shit.  I will also start listing my RPE (rate of perceived exertion) on my heavy lifts.


10-Point RPE Scale for Strength Training

Rating

Definition

10
Lifting to concentric failure under the conditions of an extreme level of physiological excitement (usually only possible during a competition setting). The last rep will probably move very slowly and take up to 5 seconds.

9
Pushing to concentric failure where the last rep duration is much longer than other reps and form may degrade slightly.

8
Pushing to just short of concentric failure. The last rep may slow just a little but form should remain similar from the first rep to the last. If pushing to failure you would be able to do 1 or possibly 2 more repetitions.

7
Leaving 2-3 reps in reserve after completing the final rep. The last rep is still easy and is not very taxing.

6
More of a recovery training level. Could do several more reps if desired.

5-1
Warm-up level of exertion. Should only serve to prepare you for more intense exercise.

7.11.13

C7W1

Deadlifts: 3x5 346-400-452 (3RM PR)

Deads for the day. 

RDLs 5x5 @298#

GMs 3x10 @110#