“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Friday, April 12, 2013

531.c3.w3.deadlift

warm-up:
  • sumo deadlift 60kgx5, 90kgx5, 110kgx5, 130kgx3
main:
  • sumo deadlift 140kgx5
  • deadlift 160kgx3, 180kgx10 (240kg), 140kgx22
    • 3-5 breathes between reps for last 2-3 180kg reps
    • reset for every 140kg rep 
    • kinda long rest between reps
  • front squats (with that big red thing) 80kgx5, 92.5kgx8
  • snatch grip deadlift 110kgx1x5, 120kgx1x5
    • grip dying, broke it down to singles
progress:
  • current estimated maxes:
    • squat - 190kg
    • bench - 117.1kg
    • deadlift - 240kg
    • total - 547.1kg
  • past 9 weeks:
    • 35kg added to actual total
    • 89.6kg added to estimated total
    • 72.9kg left from estimated total to target total
    • all lifts on target


















  • next 2 weeks:
    • 1 low volume week
      • main lifts
        • no max reps on last set
        • 2 heavy singles after top set - 85%x1, 95%x1
      • accessory work for minimum reps
    • 1 rest week
      • main lifts @50% weight
      • accessory work for minimum reps
    • meet targets
      • squat - 180kg
      • bench - 117.5kg
      • deadlift - 227.5kg
      • total - 525kg
  • post meet goals:
    • linear weekly progress
      • squat - 3kg/week
      • bench - 2.13kg/week
      • deadlift - 4.33kg/week
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