3-0-0 Squat: 130x7x4@7-7
Ram Bench: 120x7x4@7-8
Deadlift: 140x7x5 @7-8
CGBP: 85x7x6 @6-7
Comp Squat: 200x1@9, 145x8x4@6-7
Comp Bench: 120x1@8.5
TnG Bench: 87.5x8x6@6-8
Detailed meet notes:
Commie:
Squat: 190x1, 205x1, 210x1
Bench: 110x1, 120x1, 125x1
Deadlift: 220x1, 240x1, 245x1
Freedom:
Squat: 420x1, 452x1, 463x1
Bench: 242.5x1, 265x1, 276x1
Deadlift: 485x1, 530x1, 540x1
Strategy:
- Take 10kgs off estimated total and have a successful/confidence building meet.
- Total 580 for CMS total and my country’s arbitrary elite subclass totalExecution:
Squats all came up easily definitely left 2.5-5kgs on the platform. Looked very nice compared to my normal training squats. No red lights.
Bench felt like they moved quickly but video review makes my third attempt look like a very good selection. It was a confident grind. No red lights.
My plan was to put on my third whatever I needed to total 580kgs. In the event I missed one attempt I would go 250kg/550lbs and if i missed two i would go 255/560. These were both well within my capabilities on the day IMO but unfortunately I didn’t miss any attempts and I stuck to the plan and did 245/540, which was stupidly easy for a third. Didn’t even get petechiae, which happens every training session. No red lights.
Next Steps:
Time to start my next developmental block and leave the 83kg/183lbs for good, moving up to 93/205.
It’s crazy to think that around this time last year before my first meet I was totalling around ~490 and thought it would be impossible to total 520 at meet.
Fast forward 13 months and I’ve easily put 200lbs on my total with only 5lbs of net weight gain.
Meet Video:
https://youtu.be/3NkZ84lSeIc
Squats: 18:00, 29:25, 41:35
Bench: 1:17:51, 1:33:00, 1:48:55
Deadlifts: 2:20:54, 2:33:00, 2:46:50
Comp Sumo: 220x0, 220x1@9.5 170x1@too high
Pin Bench: 82.5x8x3@6-7
Sumo:120x8x3
I think overshooting singles yesterday has affected my recovery as I never do them in training. Could just be volume though. Will drop fatigue this week.
2ct Pause Squat: 142.5x8@7, 132.5x8x2@6-7
Accidentally based weight off comp squat.
Comp Press: 55x8x3@6-7
Touch & Go 4” Deficit Deadlift (sumo): 135x8x3@6-6.5
Notes: thumbless with straps stabbed myself with nail at work. Little bit of form breakdown on last set. shoulders forward/hips up at bottom on way up .
Touch & Go Bench Press: 87.5x8x3@6-7
Notes: no thumb suicide grip.
303 Squat w/ belt: 120x8x3@6-6.5
Tng Ram Bench: 110x8x3@6-6
Deadlift: 130x8x3@6-6.5
CGBP: 85x8x3@6-6
It’s interesting, even though the weights were definitely @6 and coming up fast my legs felt like I had done @10 after I was done. It’s like it only took 3 days for my e1rm levels to return to normal after I fried myself monday, but my fatigue levels still remained the same.
I think these are some of the times I really fry myself, when I’m physically capable of doing high intensity/volume work but have pushed my recovery capacity (or some other intangible variable) to it’s limits.
Squat: 155x7x5@6-6
Bench: 95x7x5@7-7.5, 95x3@5
Sumo: 177.5x7x5@6-7
Mid Pin Bench: 100x7x4@7-7
Mid Pin Squat: 142.5x7x7@6-7
Press: 57.5x7x5@6-7
4" D Sumo: 140x7x6@6-6.5
TnG Bench: 95x7x5@6.5-6.5
300 Squat: 130x7x5@6-6.5
Ram Bench: 117.5x7x5@6-6, 117.5x3x1@5
Deadlift: 140x7x6@6-6.5
CGBP: 92.5x7x6@6-6.5
Squat: 195, 202.5. 172.5x5 177.5x5 182.5x5 172.5x5
Bench: 115, 117.5. 100x5, 105x5, 107.5x5, 100x5
2ct Pause Bench: 92.5x5, 97.5x5, 100x4, 95x4
2ct Pause Sumo: 195x4, 182.5x4x3
CGBP: 105x4, 110x4, 112.5x4, 107.5x4
2ct Pause Squat: 145x4, 150x4, 155x4, 147.5x4
Going to need to work a lot on these 2ct pause sumos this cycle. Those were way harder than they should be and also where I’ve been failing heavy singles.
303 Squat: 150,155,157.5,150x4
Press: 65,67.5,70,70x4
Ram Bench: 135,140,142.5,135x4
Sumo: 202.5, 210, 217.5, 205x4
TnG Bench: 110, 112.5,117.5, 110x3
Chins: 3xf w/eccentrics
Squat: 195, 202.5, 207.5x1. 177.5, 185, 190, 177.5x4
Bench: 112.5, 117.5, 122.5x1. 102.5, 107.5, 110, 102.5x4
2ct Bench: 95, 97.5,100, 95x4