Up, Up, and AWAY!

[SmallvilleCK]

Monday - 7/17/17

Bodyweight - 218

Squats - no belt or wraps

5x275
5x335
5x405
5x475
5x550

 

[SmallvilleCK]

Wednesday - 7/19/17

Bodyweight - 218

Deadlifts - getting into position on the weights is getting easier, so next week down to a 25lb plate with the rubber mats instead of the 35s. If it keeps going well and mobility keeps improving I'll drop it down farther.


300x5
365x5
425x5
525x5

 

[SmallvilleCK]

Monday - 7/24/17

Bodyweight - 219

Squats - no belt or wraps

5x295
5x345
5x415
5x495
2x565

 

[SmallvilleCK]

Wednesday - 7/26/17

Bodyweight - 219

Deadlifts - getting into position on the weights is getting easier, so next week down to a 15lb plate with the rubber mats instead of the 25s. If it keeps going well and mobility keeps improving I'll drop it down farther.


315x5
365x5
425x5
550x3 - rookie mistakes with the knee pads screwing the reps up and adding friction. I could have pulled all 5 but felt the midback wanting to give and decided not to push it.

 

[SmallvilleCK]

Friday - 8/4/17

Bodyweight - 216

Voodoo floss adductors
KB deads x 30


Squats - No belt, no wraps

135x5
225x5
315x5
405x3
455x3
455x3
455x3

Pause squats - 2 seconds

275x5
315x5
315x5

 

[SmallvilleCK]

Monday - 8/7/17

Bodyweight - 216

Voodoo floss adductors
KB deads x 30


Squats - No belt, no wraps

135x5
225x5
315x5
405x3
455x3
455x3
455x3

 

[SmallvilleCK]

Wednesday - 8/9/17

Bodyweight - 215

Deadlifts - No belt, no straps

315x3
405x2
495x1
550x1
600x1

 

[SmallvilleCK]

Thursday - 8/17/17

Bodyweight - 215

Deadlifts - No belt, no straps

315x3
405x2
495x1
550x1
625x1


BTNSP

145x5
145x5
145x5
145x5
135x15
135x10

 

[SmallvilleCK]

Tuesday - 8/22/17

Bodyweight - 215

Squats

325x2
415x2
505x1
575x1 - belt and wraps
625x1 - belt and wraps - lifetime PR




I wanted to test my max with wraps and belt today to see how MadCow treated me and get starting numbers for next program.

 

[SmallvilleCK]

Monday- 8/29/17

Bodyweight - 216

Squats

5x215
5x295
5x380
5x460
5x540 - add belt/wraps

 

[SmallvilleCK]

Wednesday - 8/30/17

Bodyweight - 216

Deadlifts - down to a 25lb bumper height and getting into position continues to improve.


340x5
405x5
475x5
540x5

 

[SmallvilleCK]

Thursday - 8/31/17

SOHP

125x5
150x5
175x5
205x5


BTNSP

135x18

 

[SmallvilleCK]

Friday - 9/1/17


Squats

215x5
295x5
385x5
460x5
565x3 - Wraps, no belt
385x8


Bench

225x5


BOR - double overhand, no straps

135x12
185x5
225x5
275x5
315x5

 

[SmallvilleCK]

Monday - 9/4/17


Squats

225x5
305x5
390x5
465x5
555x5 - Wraps, no belt

 

[SmallvilleCK]

Tuesday - 9/5/17

Bench superset with 1-arm DB rows


Bench

95x12
135x10
185x8
225x5
275x5


1-arm DB rows

35x12
55x12
70x12
70x12
70x12
70x12
70x12


Feels good to be getting back into bench, everything feels super light and I'll keep progressing slowly so I don't re-tweak my right pec or biceps.

 

[SmallvilleCK]

Wednesday - 9/6/17


Deadlifts - Still at a 25lb bumper height, and getting into position continues to get easier and requires less thought and effort.


345x5
415x5
485x5
555x5

 

[modena1983]

Nooooiiiiccceee

 

[SmallvilleCK]

Thursday - 9/7/17

SOHP

125x5
150x5
185x5
205x5


Log press

200x5
250x1


Feels good to be playing with log press again. Super easy log work tonight, if I had to guess I'd have to say I've got a good shot at 300 right now. Potential comp coming up that has a max 18" axle deads and max log.

 

[SmallvilleCK]

Sunday - 9/17/17

Bodyweight - 217

I decided to do Static Monsters competition on October 28th, which is a max effort log press and max effort 18" axle deadlift.


18" Axle deadlifts - all dead stop, super stiff non-bending bar that really felt out in front of center of gravity.

240x5
240x5
330x5
330x5
420x5
510x3
560x1
560x1
600x1
650x1
700x1 - PR
600x5 - Back gave away on rep 5, I should have called it at 4.


Log clean and press each rep

110x3
110x3
110x3
160x2
210x1
210x1
260x1
260x1
280x0 - super close, out of position and if it was game day I would have fought to save it.

Log cleans practice

210x5
210x5
210x8


Note - It's great to think that I'm FAR exceeding weight that I did at the Feats of Strength comp in March. At the comp I only got two reps with 605; to hit 5 full stop/slack reps with that weight after a fight at 700 today is a big win and evidence of this summers work and MadCow progress.

For the log, the clean was escaping me and taking a lot out of me until the drop down clean practice sets with 210. If I had applied the same clean technique on the 280 that I'd polished up with the 210s it would have gone so easily. I do think I could have hit 300 if my clean were on point today and I'm excited for next Sunday.

 

[modena1983]

That's okay I guess.