Hey guys, Justin is handling lifters at USAPL Raw Nationals in Texas, so he won’t be posting today. Here’s the links for the streams, wave to Justin if you see him.
-smithb9
Platform 1 Stream:
http://www.ustream.tv/channel/usapl-2012-raw-nationals-platform-1
Platform 2 Stream:
http://www.ustream.tv/channel/usapl-2012-raw-nationals-platform-2
stream links courtesy of Sousa
thanks for the links! any ideas on what time to expect the dudes? I’m at work I’ll be popping in and out of the video.
Good luck everyone!!!
Lookn’ good Lascek. you were on the beginning of the video for part one. I just finished the recording.
Keep up the good work guys! Can’t wait to catch the live streaming on again at 3.
I’m gonna assume since it’s friday we are posting PRs. I’m still doing SS LP, although I am not making daily progression anymore.
Set a couple personal records this week.
Squat – 3 sets of 5 @ 260
Overhead Press – 2 sets of 5 @ 150 and then 1 set of 5 @ 145
Bench – 3 sets of 5 @ 265
Deadlift – 1 set of 5 @ 275
My left shoulder hurts right where the collar bone disappears into the delts, I think this is due to elbows flaring on bench. The front part of my right hip has been sore for a while, it helps if I widen my stance on squats, I think I need to work on mobility in my hip flexors. Next week I am going to back off the weight a little bit and focus on mobility, form and core strength. After that I plan to continue SS for a couple more weeks, then start transitioning into TM.
Bench and press looking pretty solid
Thanks, that’s what happens when you play Captain Upperbody with dumbells for a long time before you get serious.
Was your bench still progressing daily on the lp like your squat?
My squat stalled once already so I reset it and am makingprogress again. My bench stalled this week at 265 and OHP stalled this week at 150 too. I think a deload week followed by a reset of the LP (exceptDL) might help me get a little more progression before I transition.
PR’s this week:
Bench – 3×5@170#
Deadlift – 1×5@305# = double bodyweight workset
Have been eating more carbs this week and my energy under the bar feels much better. I’m thinking low-carb paleo might not be the best way to go, so bring on more sweet potatoes!
I’m doing paleo also. I throw down a banana and some protein and work out first thing in the morning. Energy is usually pretty good once I get warmed up.
Was there ever a time when you felt that you weren’t eating enough carbs? I really only eat meat and veggies and fat, with my carbs coming from a tiny bit of sweet potatoes and some plantain chips from Trader Joes. So unless veggies are really carby, I assume I was just super low in my carb intake. I’m hesitant to eat too many carbs because I find that it leads to acne breakouts, and being 32 I want to be free of that shiz finally. I think it might be fruit sugars that bring acne on though, so upping my sweet potatoes will give me an idea if I’m right. Thanks for the response.
No I get about 100-200g of carbs, which seems to be plenty. I am eating fruit though. Nuts are good for carbs, but they are also relatively higher calorie.
Good luck everyone!
Started Sheiko programming so no PRs. For the first six weeks I’ll follow a program for unrated powerlifters. It still is high volume but not enough to drive my dick in ground.
Squatted 580
Sick. Why aren’t you at Nats?
seriously, that’s awesome.
Nats?
Check the topic of this post.
Jesus.
Pressed 190 for five singles which is a volume PR at that weight. Two more cycles and I should be pressing my all time 1RM for five singles.
Dumbass PR: Hurt my lower back again. I was warming up my squat and focusing on fixing my grip/bar position and I lost focus on my tightness and just felt a pain right when I hit the hole. I probably went down too fast as well.
Icing/massaging/stretching it and will probably try going to the gym on monday (happened last monday) and do some squats/deadlifts with just the bar.
round back extensions!
Squatted 355×5! Good Luc to everyone at nationals! I wish I was there!
Squat 460×2
Dead 475×3
Press 195×3 – the last rep was tough, but this was a great PR for me, I have been trying to get over this hump since January it seems like. 200 is next.
Finally two PR’s!
Snatched 215 lbs (Was really close to 220…) on Monday.
Clean and Jerked 265 lbs (Close on 275, too.) on Thursday.
I think that as soon as I get these technique issues staked down, I’ll be good for 100 kgs on the Snatch (heheeee), and at least 125 kg C&J’ing.
Front Squatted 260 for five triples on Tuesday, and Back Squatted 275 for five triples today… I think I’m pretty quad dominant.
Deadlifted 445×3
I have surgery for the hip in september with around a 4 month time frame before I can squat and pull again. But I can bench! Hello benching more than I squat
PRs this week:
Bench: 180×12
Push Press: 175×9
DIY PR: spent 6 bucks at lowes on PVC for a homemade version of the stick. My lats, quads, hams, and calves love me for it, a lot!
Education PR: I start medical school tomorrow! Well, orientation, but that still counts!
Lower body stuff is going okay. Back up to 335×3 on squats, albeit with some chest collapse. Going to fix that before I move up again. did 315×10 Deads today for something different.
Did this week’s challenge at the end of the session today. 95 lbs, 2 reps strict, 8 with some hip action going on. Pansy, but I couldn’t do 80 three weeks ago, so I’ll take it.
Overall everything is going well, just need to stay on the program. Another 6-8 weeks and I’ll be hitting some PRs for realz.
Nice! Where r u going to med school?
I’m starting at Oklahoma State University College of Medicine in Tulsa, OK.
175x5x1 Press
435×5 Deadlift
No squat this week in an effort to calm down hip pain.
Been trying a press with some more hip drive as taught in SS third edition. Feels pretty good. This was previously a 1RM.
Deadlift still flying up. All five reps flew up. Either way, added 20 pounds in two weeks, not complaining.
Friday PRs:
Squat 150kg x 5 (=PR)
Bench Press 107kg x 5
Got 40kg x 12 in the curl, fairly strict reps.
Klokov and Akkeav both out of the Olympics. Gutted.
http://www.allthingsgym.com/2012/08/dmitry-klokov-out-of-olympics/
Infinite sadness if true.
But, did any of you watch the 94 kg class? That was crazy lifting! Two world records were broken!
I was out so I missed it but am going to catch up now on the BBC website, don’t know who won yet! Money is on Ilya….
I’d say it was an even better class than the 77’s, especially since no one was injured this time!
Squat 320 1×5
Bench 205 1×5
Deadlift 390 1×5
Managed 11 curls with the 40kg. New bench working weight of 87.5kg.
8 curls with 40kg did some sets afterwards + all strict no lean. Sad thing about 105kg category, another one droped out check out allthingsgym.com for more info..no other PR’s this week, i fucked up my diet =/ today i got back to eating well again.
Does anyone have a link to the results? I couldn’t follow the streams, and the stream pages don’t seem to have the results posted anywhere.
https://docs.google.com/spreadsheet/ccc?key=0Ao8C1Ec3-fHddE0xeDZpTVdpMGtYOHJydUp0QlBlb0E#gid=4
You were right, that was awesome! Staggering how easy Ilyin made those lifts look.
Volume PRs over past two weeks:
Squat 260lbx3x5
Bench 170lbx3x5 (last set 4), then 180×4
Deadlift 280lbx5
Clean 190lb, missed the jerk
Snatch 140lb major press out
Going for Maxes on Monday!!!
Looking for a little programming advice. On a 7-9 day cycle depending on work.
Workout a: Snatch or some form
Front squats. 3rm or 5×3
Military press. 3×5 maybe goin to 5×3
Workout b. clean and jerk or some variation. Back squat. 5rm or 3-5×5
Push press 5rm or 3×5
Workout c. Jerks
Bench press 5rm or 3-5×5
Deadlift. 5rm soon moving to 3s. Or a dynamic effort of singles.
Typically i condition inbetween workouts and have a day of rest before the next lifting day.
I am looking for more strength and size. At bwt 170 i consistently get stuck at weights im approaching when doing 5s.
Any advice would rock. Thanks in advance.
Last weeks numbers.
Bs 295 4×5, 330 5rm
Bp 210×4. 5rm fail
Military press. 135 5rm
Pushpress. 175 5rm
Front squat 265×3
Dead 390×5
Clean and jerk. 215×1
Snatch 155×1
Jerk. 215×1. 225xfailx2 200xfailx1
I have recently used a high intensity Prilipin’s based setup for both push press and press with good results. Here it is if you want to try it.
Week 1 – 5 triples at 85% of 1RM
Week 2 – 5 doubles at 90% of 1RM
Week 3 – 5 singes at 95% of 1RM
Keep repeating the cycle as long as you are hitting all of your lifts.
Oh, adding 5 lbs. to the 1RM each cycle.
http://sports.yahoo.com/news/russian-weightlifters-klokov-akkaev-withdraw-160256644–oly.html
WTF?!!!
BB curls: 95lbs x 12
Really bummed about the 105s