elvis has left the building.

moving my log here if anyone cares.

http://tinyurl.com/qafqcjm

squat 2.5, bench 19

squat
125x4x2 (loaded wrongly)
165x4x5

bench (2s pause)
111x2
121x2
131x2

bench (comp pause)
141x1

butt stayed on rep was smoother just gotta work on the "heave" to make the pause more obvious.

bench 18, deadlift 5.volume

bench (1s pause)
111x3
121x3
131x2-1

bench (comp pause)
141x1

butt stayed on i think but groove on the way up was nonsense. no feels press day in general. mob the scap area more.

deadlift
200x4x4

quite shag sia. 

squat 2.4, bench 17

squat 

184x2x4

went narrow again. gotta find the right groove to sit back in so i dont lean too far forward.

bench (3s pause)

116x2x2

128.5x2x2

bench (comp pause)

141x1

butt off + a bit of a heave. keep more tension at the bottom.

bench 16, deadlift 4.heavy

bench (3s pause)
112.5x2x2
125x2x2

bench (comp pause)
137.5x1
140x1

deadlift
205x3
217.5x2
232.5x2x3

squat 2.3, bench 15

squat 

148x6x4

bench (3s pause)

106x3

116x3

126x3

bench (comp pause)

136x1

bench 14, deadlift 4.volume

bench (3s pause)
104x2x3
114x2x3
124x2x3

bench (comp pause)
136x1

deadlift
192.5x4x4

squat 2.2, bench 13

squat
175x3x5

damn shag the wide stance cant take this anymore gonna move back to my narrow stance

bench (2s pause)
107x3x2
130x1 (loaded the bar wrongly wth)
120x3x2

bench (comp pause)
134x1

bout 1/3 done with the bench program. feels pretty good so far making some nice gains. daily max has moved from 110 to 134. long pauses and focus on technique helping with the speed off the chest. hopefully more to come.

bench 12, deadlift 3.volume

bench (5s pause)
92x3, 92x5, 92x3
105x3, 105x5, 105x3
117x3, 117x3 (3s), 117x2, 117x3 (2s)

bench (comp pause)
132x1

deadlift
186x5x5

sumo
146x5x5

squat 2.1, bench 11

squat
155x5x5

bench (3s pause)
107x2, 115x3, 122x2

bench (comp pause)
130x1

felt pretty smooth. going up to 290/132 next session

bench 10, deadlift 3.heavy

bench (5s pause)

107x3, 107x4, 107x3

117x2-1, 107x4, 112x3

bench (comp pause) 

130x1

deadlift

205x3

217x2

235x1x3

shaggy. 

squat 1.5, bench 9

squat
160x4x5

in olys. felt kinda weird with the wide stance. switching back to chucks.

bench (3s pause)
107x2, 107x3, 107x2
117x2, 117x3, 117x2

bench (comp pause)
127x1

bench 8, deadlift 2.volume

bench (5s pause)
102.5x3
110x5
117.5x3

bench (comp pause)
127x1

deadlift
180x5x5

sumo
140x5x5

squat 1.4, bench 7

squat
180x2x4

bench (3s pause)
87.5x2, 87.5x3, 87.5x2
100x2, 100x3, 100x2
112.5x2, 112.5x3, 112.5x2

bench (comp pause)
125x1

felt easy. move up next session.

bench 6, deadlift 2-heavy

bench (5s pause)
86kgx2, 86kgx3, 86kgx2
98kgx2, 98kgx3, 98kgx2
111kgx2, 111kgx3, 111kgx2

bench (comp pause)
125kgx1

remember to explode faster and not cruise through. increased jump amounts. feels better. tough but not dying.

deadlift
207kgx3
211kgx2
225kgx2x3

shag sia the top set. feeling more glute work with new stance.

pullups
12x2, 13x2

squat 1.3, bench 5

squat
60kgx5x2
100kgx5x2
143kgx6x4

worked on staying more upright. feels slower out of the hole compared to when i lean. knees coming in a little out of the hole. find a consistent stance width.

bench (2s pause)
105kgx3, 110kgx5, 120kgx2

bench (comp pause)
123kgx1

6 weeks later

its been 6 weeks since i last logged my training here. since then, i've taken time off to rest my shoulder, then back, took a trip to hanoi, and experimented with my programming and technique somewhat.

came across the russian powerlifting standards while reading random stuff on the interwebz. kinda humbling to see that i'm still a level 1 noob. made me rethink the need for variation at the expense of focus on the competition lifts. here are the standards if anyone even reads this.

russian powerlifting standards:

Classification	67.3	75.0	82.3	90.0	100.0	110.0	125.0	125+
Youth 2	287.5	310	332.5	350	367.5	380	387.5	395
Youth 1	360	392.5	417.5	437.5	462	475	487.5	495
Level 3	417.5	455	485	510	535	555	567.5	575
Level 2	457	497.5	532.5	557.5	585	605	620	630
Level 1	458	527.5	565	592.5	620	640	665	667.5
CMS	520	565	602.5	632	665	687.5	700	715
MS	570	620	660	692.5	727.5	752.5	767.5	782.5
MSIC	632	692.5	745	785	827.5	857.5	882.5	912.5

anyway, in full russian spirit i've decided to run 3 separate cycles for my squat, bench, and deadlift. i've arranged them in a way that has me squatting twice, pulling twice, and benching four times each week. the main reason behind this is to focus on the main lifts, allowing the mind-numbing volume to reinforce technical adjustments. in general these adjustments are made in an effort to improve lifting efficiency in terms of leverages and load distribution amongst muscle groups. 

for the squat, the stance has been widened and feet turned out to reduce rom as the knees track forward way less, and to distribute more of the load to the posterior chain which i assume is a strong point for me. hopefully this increases the carryover between the squat and deadlift. for the deadlift the feet are turned out slightly, allowing the knees to push out slightly at the bottom, increasing the amount of legs and glutes involved. the weight is also brought back to just in front of the heel. for the bench, grip has been brought in to pinky on ring, tuck has been increased significantly, and bar is now lowered to the upper abs (or where the upper abs would be if i actually had abs). weight is distributed between the feet and traps, with nothing on the glutes. that's about it i guess. 

been at this for the past week, and it feels good so far. here's how training has looked:

monday

squat 

148kgx5x5

bench (3s pause) 

80x3, 80x5, 80x3

90x3, 90x5, 90x3

100x3, 100x5, 100x3

bench (comp pause)

116x1

tuesday

bench (5s pause)

101x2, 106x3, 111x2

bench (comp pause)

118x1

deadlift

201x3, 211x2, 220x1x3

thursday

squat

168x3x5

bench (3s pause)

103x3, 103x5, 103x3

111x3, 111x4, 111x3

bench (comp pause)

118x1

saturday

bench (5s pause)

103x2, 103x3, 103x2

111x2, 111x3, 111x2

bench (comp pause) 

120x1

deadlift

174x5x5

sumo 

140x5x3

bb deadlift

deadlift
60kgx5
80kgx5
100kgx3
120kgx3
140kgx3
160kgx3
170kgx3
190kgx3
160kgx3x3

pulled in oly shoes. nice and fast 

re squat

squat

20kgx5

40kgx5

60kgx5

80kgx5

100kgx2

120kgx2

140kgx2

160kgx2

177.5kgx6+4 technical fail groove was off came too far forward

shoulder shag skipped drop set

hbbs

135kgx5-4-4

hb pause oly

105kgx5-5-5

rack pull

210kgx3

230kgx3-2-2-1 shag sia this one

bb bench

bench

20kgx5

30kgx5

40kgx5

50kgx3

60kgx3

70kgx3

80kgx1

90kgx1

100kgx1

93kgx8x5

curl

12.5kgx20-10-5

re klokov press

klokov press
20kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
55kgx10 (73.32kg)
50kgx11-6-3

cgb
60kgx5
85kgx10-5-3

dead bench
72.5kgx10-5-3

bench
90kgx4
102.5kgx8-4-2

weighted pullups
40kgx4
47.5kgx9-2-4

me squat

squat
60kgx5
100kgx5
120kgx2
140kgx2
160kgx1
180kgx1
206kgx1
211kgx1
150kgx2x8

hbbs
130kgx5-5-4

hb pause atg
100kgx9-8

rack pull
200kgx5-4-4

bb bench

bench 

20kgx5

30kgx5

40kgx5

50kgx3

60kgx3

70kgx3

80kgx1

90kgx1

100kgx1

90kgx8x5

me klokov press

klokov press
20kgx5
25kgx5
30kgx5
35kgx3
40kgx3
45kgx3
50kgx1
55kgx1
60kgx1
65kgx1
70kgx1
47.5kg(+light bands)x3x6

close grip bench
60kgx3
70kgx3
80kgx3
90kgx3
102.5kgx3-2-1

dead bench
95kgx6-3-2

bench
80kgx5
92.5kgx11-5-3

weighted pull up
40kgx4
50kgx7-4-2

curl
15kgx11-6-3

bb squat

squat

60kgx10

100kgx4

150kgx3x3

120kgx5x5

stiff leg deadlift

140kgx7-6-6

re deadlift

deadlift

60kgx5

80kgx3

100kgx2

120kgx2

140kgx2

160kgx2

180kgx1x2

200kgx12 (279.92kg)

170kgx7-6

sumo 152.5kgx5x2

too shag decided to end the session.

re bench

bench
20kgx5
30kgx5
40kgx5
60kgx3
70kgx3
80kgx3
90kgx3
100kgx3
107.5kgx12 (150.5kg)
95kgx14-5-3

2 board
85kgx16-7-4

pause
60kgx22-11-6

klokov press
40kgx5
45kgx10-5-3

meadows row
30kgx10
35kgx20-10-5

reverse curl
10kgx20-10-5

conditioning

squat
20kgx5
40kgx5
60kgx5
80kgx5
100kgx5
100kgx10x10 (17:55)

bb deadlift

deadlift

60kgx5

80kgx5

100kgx3

120kgx3

140kgx3

160kgx3

170kgx3

195kgx3

160kgx3x3

me squat

squat

20kgx5

40kgx5

60kgx5

80kgx5

100kgx2

120kgx2

140kgx2

160kgx2

180kgx2

190kgx1 

ssb squat

130kgx2x2

100kgx2x10

ssb atg squat 

112.5kgx7-6-6

ssb atg pause squat

87.5kgx8-8-7

rack pull 

130kgx5

167.5kgx7-7-6

me klokov press

klokov press
20kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
55kgx3
62.5kgx5 (72.91kg)
40kg(+light bands)x3x8

db extensions
30kgx6-3-2

dead bench
85kgx11-6-3

bench
80kgx18-9-5 (bloody ugly last reps for 1st two sets)

bb bench + farmers walks

bench
20kgx5
30kgx5
40kgx5
50kgx5
60kgx3
70kgx3
80kgx1
90kgx1
100kgx1
90kgx8x5

farmers walk
45kg/side for awhile

bb squat

squat

20kgx5

60kgx5

100kgx2

130kgx2

160kgx3x2

120kgx5x5

re deadlift

deadlift
60kgx5
80kgx5
100kgx5
120kgx2
140gx2
160kgx2
180kgx2
200kgx2
210kgx2
217.5kgx8 (275.4kg)
192.5kgx5-4-4

sumo
140kgx5
150kgx5
160kgx5
170kgx5

deficit
155kgx5-4-4

re bench

Bench 

20kgx5

60kgx5

70kgx3

80kgx3

90kgx3

100kgx3

110kgx3

117.5kgx8 (148.8kg)

105kgx9-5-3

2 board

95kgx10-5-5

Pause

70kgx15-10-5

Klokov press

50kgx3

52.5kgx5-3-3

Meadows row

45kgx11-6-3

Db reverse curl

16kgx10-7-5

bb squat/dl

squat

20kgx5

40kgx5

60kgx5

80kgx2

100kgx2

120kgx1

135kgx1

110kgx5x5 (8 mins)

deadlift

160kgx3

170kgx3

192.5kgx3

160kgx3x3

me squat

squat

20kgx5

40kgx5

60kgx5

80kgx5

100kgx3

120kgx3

140kgx3

160kgx3x2

180kgx2

190kgx3

200kgx3 (220kg)

140kgx2x5

atg squat

122.5kgx5x3

pause atg squat

97.5kgx7-6-6

rack pull

162.5kgx5

182.5kgx6-5-5

bb bench

bench

20kgx5

30kgx5

40kgx5

50kgx3

60kgx3

70kgx3

80kgx1

90kgx1

100kgx1

90kgx5x8

me klokov press

klokov press

20kgx5

25kgx5

30kgx5

35kgx3

40kgx3

45kgx3

50kgx3

55kgx3

60kgx3

65kgx3 (71.49kg)

42.5kg(+light band)x3x7

db extensions

30kgx5-3-2

dead bench

90kgx8-4-2

bench 

70kgx9

82.5kgx17-7-4

weighted pull ups

35kgx5

45kgx9-5-3

db curl

12.5kgx13-7-4

re deadlift

deadlift

60kgx6

80kgx8

100kgx5

120kgx2

140kgx2

160kgx2

180kgx2

190kgx2

207kgx10 (275.9kg)

180kgx6-5-5

sumo 

160kgx5-4-4

deficit

143kgx6-5-5

atg squat 

130kgx4

150kgx3-3-2