Luke 4-14-12 USAPL Collegiate Nationals 2012

USAPL Collegiate Nationals 2012, Baton Rouge

I did not have a very good start to this meet. I got sick with cholera (not really) and threw up the night before lifting, stayed up until 2 coughing, woke up at 6:40 and weighed in light at 158 pounds. I had a bad cough the whole trip and almost threw up again between 225 and 315 when warming up for squats. Considering this, I did pretty well.

Squat

207.5 kg (457 lbs) 2 whites. 1 red for depth. easy

217.5 kg (480 lbs) 2 whites. 1 red for depth. 16 pound meet PR. This one felt pretty hard and I only would have gone up 5 kilos, but I decided to go for 500 since I already had a big lead

227.5 kg (501 lbs) 3 reds. Failed just out of the hole. I blame the cholera.

Bench

95 kg (210 lbs) 3 whites. easy

105 kg (231 lbs) whites. pretty easy. 5 pound meet PR.

110 kg (243 lbs) 3 reds. almost had it, but failed in the transition to lockout

Deadlift

195 kg (430 lbs) 3 reds. went up super fast, but I fell forward and dropped it at the top.

202.5 kg (446 lbs) 3 whites. easy. I wanted to repeat my first because I was scared, but Mis made me move up because it was so easy

217.5 kg (480 lbs) 3 whites. easy. 28 pound meet PR. Had 10+ pounds in me.

Total: 540 kg (1190 lbs) 49 pound meet PR

Pretty good meet. I definitely had more in me, but the judging was very strict and I was not feeling near my best. I hit a triple body weight squat and deadlift. Thank you everyone that helped, especially my teammates for cranking my wraps, helping me warm up, and bringing me tums and other requests, Misael for submitting my attempts and helping in general, and Dave for handling my gear, coaching, and eating my tasty cakes.

New Squat PR and More Weaknesses to Work on

Hey guys,

I hit 625 for a new squat PR last night (30lbs); 204 lb BW after dinner. Depth was about parallel but without knee wraps. I was pretty stoked considering I hadn't broken the 600 barrier before. I'm posting my 505 warm up video to show what I wish my 625 looked like on the way up. I feel like I had a good, controlled arched back on the way down but leaned forward on the way up. Also, I BOOKED MY TICKET FOR NATIONALS !!! WOO!!!

625


505

Luke 3-26-12 Squat

My left hip has been tight and painful. After nationals I will take a few weeks off.

Squat in Peter's 34 super centurion (suit has been getting easier to put on, I think I lost weight)

415 x 1

455 x 3 @ 9+ knees wrapped

465 x 3 @ 10 knees wrapped, potential opener

then they wouldn't let us check out the SSB or the bands...

pause squats

275 x 3 bad idea on the hips

Front Squats

155 x 5

175 x 5

185 x 5

Leg Press

Hamstring Curls

Foam roller transversus

Luke 3-5-12 Squat

Squat in Peter's 34 super centurion

405 x 3 @ 8-

435 x 3 @ 8

455 x 3 @ 8+ PR

475 x 3 @ 9+ PR previous 1 rep max was 465. These reps were deep enough or at least right at parallel.

Heavy Walkouts for 10 seconds

515 x 1

555 x 1 PR

585 x 1 PR felt like my head was gonna pop at first, but then felt fine

Black Band Resisted SSB squat

155 x 5

205 x 5

245 x 5 x 2 @ 10

Hamstring Curls

150 x 12 x 2

170 x 3

superset with foam roller transversus

hyperextensions

BW x until I got bored

Luke 2-27-12 Squat

Squat with straps down (Peter's 34 super centurion)

365 x 5

375 x 5

385 x 5

405 x 5 @ 9 light self knee wrap

415 x 5 @ 9 PR light self knee wrap

Walkouts @ 10 seconds

475, 495, 515

Band Resisted SSB Squat

155 + reds x 5

165 + reds x 5

165 + reds + blacks x 5

205 + blacks x 5

Leg Press

up to 6 plates x 10

superset with hamstring curls

foam roller transversus

Luke 2-20-12 Squat

Squat in Peter's size 34 super centurion regular stance

365 x 3 straps down

405 x 3 @ 8-

435 x 3 knees wrapped @ 8

455 x 1+ fail lost balance, definitely could have hit 3 reps tho, would have been PR

Front Squat

135 x 5

155 x 5

175 x 5

185 x 5

195 x 5

Leg Press

Hamstring Curl

Calves

Ab rotation strap thing

Luke 2-2-12 Squat

really shitty day in terms of personal problems

Suited Squat

405 x 1 @ 8

435 x 1 @ 9+

465 x 1 @ 10 PR of 2 pounds. I actually stopped on this rep, sunk a little, then finished the lift so it was a red light lift, but it wasn't too heavy. this was the first rep I did with knees wrapped. I need to wrap earlier. Ryan's wraps were too tight to be the first wrapping of the day. If I had a better feel of the wraps I might have been able to go down faster and just pop right up. I used the higher rack for this set so I wouldn't have to bend down as much to start, but I needed help unracking, which threw off my setup. I hurt my calf on this rep.

Band Lightened Squat greens from top

455 x 3 oww

banded Hypers

Transversus

Luke 1-9-12 Squat

First time back in gear since meet

Squat

405 x 3 @ 9-

415 x 3 @ 10-

435 x 3 @ 10- knees wrapped

455 x 1 @ 10 I think I can go heavier, but I always feel shitty by this point

GMOPS pin 10? decent ROM

225 x 5

275 x 5

315 x 5

335 x 5

Band Resisted SS bar box squats

45's x fail, x 1

Leg Press

Transversus

Luke 10-24-11 Squat

Equipped Squat

405 x 3 @ 9 (hit depth every rep)

435 x 3 @ 10- (hit depth 1st 2 reps) knees wrapped

too tired for 3rd set

Box Squats (straps down)

315 x 2

325 x 2

335 x 2

these feel hard, like the suit isn't helping at all

Power Cleans

135 x 3

155 x 3

175 x 3

195 x 1+fail

Luke 10-20-11 Deadlift

Suited Deadlift

405 x 3 @ 8+

435 x 3 @ 9+ PR

Rack Pulls

445 x 5

Cowbell Pull Throughs

Banded Hypers

Luke 10-11-11 Equipped Squat

Squat

45 x 10, 135 x 6, 225 x 3

315 x 2 (added super centurion straps down)

365 x 2

405 x 1

425 x 1 @ 9 hit depth (knees wrapped starting this set)

435 x 1 @ 9 1 inch high

445 x 1 @ 9- 1 inch high

455 x 1 @ 9- PR half inch high

Band Lightened Squat

405 x 5

425 x 5

445 x 5

Leg Press

Foam Roller Transversus

3 glasses of milk and 1 pound of beef short ribs with Greg

Luke 10-6-11 Equipped Deadlift

For those who didn't know, I had a dart thrown into my neck last night by my roommate. I went to Ashe Center today and I'm fine.

Sumo Suited Deadlift

135 x 8

225 x 5

285 x 3 straps ups belted

325 x 1

375 x 5 @ 8

405 x 5 @ 10 (ties raw PR) 2nd rep felt really good, last 2 were shitty, video to come

Sumo Suited Rack Pulls (from 2nd lowest in half rack, 2 inches below knee)

405 x 5

425 x 5

445 x 5

Kettlebell Swings

56 lbs x 12 x 3

Banded Hamstring Curls

Luke 8-3-11 Squat

Squat

45 x 10, 135 x 6, 225 x 3 315 x 2 (added super centurion straps down, belt, and wrist wraps) 365 x 2 (straps up)

405 x 3 high

425 x 3 inch high

445 x 3 @ 10- 2nd rep was depth other were barely high

455 x fail (knees wrapped for this set lead to many personal problems. I couldn't unrack the weight or walk it out properly.

405 x 3 with Greg wrapped knees, felt much nicer than Dave's

I was really pissed about 455. This workout took almost 3 hours. This sucks. I need to learn to walk out heavy weights with knee wraps and to squat with knee wraps.

Band Lightened Squats with 2 reds per side

385 x 3

405 x 3

405 x 5 @ 8

Leg Press

worked up to 6 plates per side x 10

Jumps up the large steps by rock climbing wall

Ball sweeps

Luke 9-26-11 First Equipped Squat

Squat

45 x 10, 8, 135 x 6, 225 x 3, 275 x 2 (added belt and wrist wraps) 315 x 1

365 x 3 (added super centurion straps down)

405 x 5 @ 10- bar slippage by 3rd rep for every set. I think I was able to hit depth on these or at least I was close.

405 x 3 @ 9+

405 x 3 @ 8+ knees wrapped B-

385 x 4+1 @ 8

Band Lightened Squats with fitwell black bands

405 x 5

455 x 5

475 x 3 bands were uneven throughout each set so I stopped this nonsense

Leg Press

worked up to 6 plates per side x 10

Ball bridges

Squat box jumps

Squat

Squat

200 x 3

240 x 3, 3

Wanted to try on my new size 40 super centurion to see how it fit. I think its the right fit around the crotch. I was able to get it almost all the way up using suit slippers.

330 x 3 (straps down) - probably 5 inches high

400 x 3 (straps up) -probably like 8 inches high, barely got down

This suit is a pretty tight fit, definitely much tighter than my old suit. I can still get the straps on by myself which means it's loose up top, but it's definitely snug in the crotch/legs. I considered going down to a 38 but it would be super tight and considering I'll probably gain a little weight over the next year I think the 40 should be a solid suit once it's broken in. It'll most likely take at least 500 for me to get to parallel in it, which is a good thing.

Box squats (about parallel or slightly below)

135 x 5

185 x 5

225 x 5, 5

Standing abs

100 x 12

110 x 10, 10

Banded GHRs (mini band)

3 sets of 10

Cycle 2 Week 3 Suited Squat

Squat

420 x 1 @8

420 x 1 @8+

Had three judges watch both lifts and got white lights. The plan is to open at 418.

Cycle 2 Week 2 Suited Deads

Deadlift

430 x 1 @8+ <--planned opener

Finished with 4 sets of banded GHRs, 3 sets of banded hypers, 3 sets of standing abs, and some stretching.

Cycle 2 Week 1 Bench Assistance/Cycle 2 Week 2 Suited Squat

AM Bench Assistance

Floor press

185 x 5

195 x 5

205 x 5

Dumbbell rows

160 x 10, 10

PM Squats at UCLA <33333

Squat

405 x 1

440 x 1 @9+ <--planned second attempt

Leg press

8 plates x 3 x 15

Barbell shrugs

405 x 20

455 x 15, 15

Finished with 3 supersets of light shoulder press/light bicep curls.

Cycle 2 Week 1 Suited Deadlift

Deadlift

425 x 3 @9

Finished with 4 sets of banded GHRs, 4 sets of banded hypers, and 3 sets of standing abs.

Post-training BW: 197.8 lbs.

Cycle 2 Week 1 Suited Squat

Squat

370 x 1

425 x 1+1 fail

I lost tightness at the bottom on both of these reps, only difference was I couldn't grind out the second one like I did the first

315 x 3, 3, 3

Getting better at self wrapping my knees. I may end up doing this at the meet(?)

Finished with 4 sets of GHRs and 4 sets of standing abs. I was told to minimize assistance work since there's only 2 more training weeks after this one before the meet.

Also Steve Denison, president of the USPA, was at OCSC doing a little squatting today. I met him and spoke to him for a while. He seems like a pretty friendly guy. He asked what David Jurgens was up to and wondered why he hadn't seen him in a while...I told him "i don't know, he stopped talking to me after I left UCLA :( " And yes I even made a sad face...j/k I only said good things about Dave <3