Squat:
405 x 3
455 x 3
465 x 3
475 x 3
The last rep @ 475 was harrrrd. Definitely a grinder, but I use the Jürgens-technique of MAX BAX and got it up. Speaking of which, my lower back still feels 85% or so. I'm hoping this goes away or at least doesn't persist until March.
Front Squat:
225 x 5
245 x 5
275 x 5
315 x 5
Terrence and I got into a bit of a one-upping on this, and we ended up doing 315.
Single-leg Hamstring Curl:
110 x 10
120 x 10
130 x 10
100 x 12
Called it quits after that to keep the volume low.
Edit: To Whom It May Concern - Terrence hit clean, at depth, singles at 405, 425, 435, and 445 today.
9 comments:
You are focusing on training for the RAW meet, right? What are you looking to do there?
Yeah, I'm focusing on the RAW meet. Not sure exactly what I'm going to do yet as I don't know how much this next meet is going to throw off my training.
Ideally, for squat I'd like to hit 501.5. The heavy triples today seemed manageable, so on a great day, I might be able to go 462 / 484 / 501 or something like that.
Not sure about the bench. I feel much more solid 275 and 285 but I still can't seem to get my max to go up significantly.
Overall, I'd like to total 1430+ at the meet. 501/309/619 would do it with room for a big deadlift to push me up higher (or make up for a missed lift)
Dave, read this. Essentially, you're going to need all the shoulder strength you can get to progress on the raw bench. Your overhead press numbers indicate this is a major weak point. I don't mean wiffle-bat routines like front raises and scap pulls, but standing presses at least once per week (heavy/light).
Scap pulls are for posture and the front raises are just for recovery work.
I honestly don't see how the standing press translates into a bigger raw bench despite what Bill Seno says. It seems like it would just carry over into a bigger standing press.
Yo Phil, according to the press standards (http://www.exrx.net/Testing/WeightLifting/PressStandards.html), I am an elite presser because I can smoke 186 on standing overhead press. But I am definitely not an elite raw bencher.
That's good, Brent. But let's examine Dave:
Seated Military Press:
155 x 8
165 x 7
145 x 6 (ughhh, died so quickly)
135 x 7
ZOMG RIPPETOE STYLE STANDING PRESS™™™™!!11twoinfinity
135 x 8
155 x 8
175 x 2 (oof, I got tired)
135 x 8
So basically we have 172x2. Dave normally trains anywhere between 184 and 192 BW. So according to that chart his Standing Press would have to be 218-234.
Also note that the chart is rather misleading. The numbers for an Elite lifter should actually be MUCH higher. It's simply that the Press isn't a contested lift (anymore). Check out Tommmy Kono's numbers for Brent's weight class:
140 + 127.5 + 160 = 427.5 kg
I'm pretty sure they did the Press first, so he hit a 308 lbs Press in the 165 lb division. THAT's Elite.
I think my numbers are slightly higher than that too. Like from this bench day when I did seated military press as my second exercise instead of the third.
Seated Military Press:
155 x 8
185 x 6
205 x 4
215 x 2 + 1 fail
I don't really train for it, so I never put it first in my workout when I'm fresh.
I agree with Phil on this one. Dave, I've seen you pin press 500 lbs. You need *something* to catch up. Its either off-the-chest work or shoulders. Since shoulders seem to be a weakness (at least relatively), why not work on bringing it up?
Brent, can you really do 185 as a standing press? Thats nuts. Gj. Work on your lockout or something, I guess. I believe Phil's point is the press is (one of) Dave's bench press weaknesses.
Kono's 308 press isn't really fair to quote, for a few reasons. First off, Kono was world champion ^ infinity, and elite is much lower than that. Secondly, the press as performed in oly competition is quite a bit different of a lift than a strict standing military press. Its more like an incline press with a lot of leg action.
Agreed that Dave should be closer to a 215 press. But that one day with 175 was *probably* an off day. Also, seated military press (especially leaning WAY back the way Dave does it) is not the same as strict standing press. But it is also fair to say that Dave never really maxes on this, since he doesn't do it fresh.
Peace.
Also, exrx.net's elite column isn't *quite* elite by USAPL raw standards, but it's close. For 198, exrx.net elite on squat, bench, deadlift gives you ~1430 lbs. USAPL needs 1471 lbs. Not too far off.
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