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 Grant Voshell's Log

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Quadfather
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PostSubject: Re: Grant Voshell's Log   Thu Jun 19, 2014 9:44 pm

Bench

3x4 240
2x7 220

Bench was better than last time but still needs work, in particular pausing. Started to get a little gassed at the end of the last set

Deadlift

2x 375
2x 400
2x1 425
1x 445

Deadlift went pretty well. Top set was tough but not as bad as i thought. Probably had another rep in the tank TBH

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PostSubject: Re: Grant Voshell's Log   Fri Jun 20, 2014 9:29 pm

Bench

3x 270
2x1 280

Bench was okay and kind of how i expected. The top sets of 280 were not great but managed to get them. It feels like my lats are not engaging correctly. Still working on it

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PostSubject: Re: Grant Voshell's Log   Sun Jun 22, 2014 1:46 pm

Skwat

1x 370
1x 390
1x 420
1x 440

Squatting went pretty well today despite having a cut/burn scabbing over on my knee and a little bit of sunburn on my back and shoulders. These things bothered me at first but over time, i didnt notice them. The work sets were supposed to be singles at 370, 390, 410, 430, 440 but i accidentally misloaded to 420 so i decided a 10lb jump to 430 was not worth it and felt confident with 440.


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PostSubject: Re: Grant Voshell's Log   Mon Jun 23, 2014 8:30 pm

Bench

3x3 235

Bench went pretty well today. Setting up felt great and consistent ehich made things easier. Reps were clean for the most part except for 1 or 2. Better than previous sessions so i am making some progress

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PostSubject: Re: Grant Voshell's Log   Tue Jun 24, 2014 11:10 pm

Deadlift

5x 360
1x 410
1x 435
2x 450
3x4 385

Pretty decent day of deadlifting. I think 2x 450 is a new PR (MY 10-15 lbs) but i cannot confirm that with absolute certainty. Nonetheless, i know i definitely had 1 more rep left in the tank. I was supposed to hit 2x10 215 but i was definitely feeling worn out and starting to get some drag marks and tender hands so i shut it down. Normal deadlift days have me doing 8-10 reps max so doubling that work capacity was quite a change

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PostSubject: Re: Grant Voshell's Log   Sun Jun 29, 2014 1:40 pm

Squat

4x 345
4x 355
2x4 375

Decent squat day

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PostSubject: Re: Grant Voshell's Log   Mon Jun 30, 2014 9:56 am

Brometheus wrote:
I think 2x 450 is a new PR (MY 10-15 lbs) but i cannot confirm that with absolute certainty. Nonetheless, i know i definitely had 1 more rep left in the tank.

Are you pulling conventional right now or sumo? Looks like a 500 lb pull will be coming soon...
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PostSubject: Re: Grant Voshell's Log   Mon Jun 30, 2014 5:52 pm

Andy Awad wrote:
Brometheus wrote:
I think 2x 450 is a new PR (MY 10-15 lbs) but i cannot confirm that with absolute certainty. Nonetheless, i know i definitely had 1 more rep left in the tank.

Are you pulling conventional right now or sumo?  Looks like a 500 lb pull will be coming soon...

Pulling sumo right now. I have a feeling we will go back to conventional for a bit after the july meet. I definitely believe i had another rep in the tank

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PostSubject: Re: Grant Voshell's Log   Fri Jul 04, 2014 6:03 pm

Deadlift

1x 410
1x 435
1x 455
1x 470 (sumo PR)
4x3 225

Bench

5x 250 (tied PR or possible PR)
1x 260
1x 270

Excellent deadlift day. I managed to hit a 5lb PR with some ease despite an achey low back. I am willing to put money down on a 490+ sumo deadlift come july. Reps were a little slow but i kind of expected that after smoking a heavy PR last week.

Bench intensity was lowered since last week did not go so well. The reps were not terribly difficult but they looked terrible. My elbows were flaring all over the place. I suspect it was from touching just a shade high and my elbows were trying to get under the bar. Hopefully things will start clicking soon

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PostSubject: Re: Grant Voshell's Log   Fri Jul 04, 2014 11:21 pm

Just keep working on that bench technique, man. It'll click again soon. I'm glad today was a very successful session for you; 470 is a really nice sumo milestone. That gives me confidence that with smart attempt selections, we can PR that total at this meet.
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PostSubject: Re: Grant Voshell's Log   Sat Jul 05, 2014 12:19 am

Keosawa wrote:
Just keep working on that bench technique, man. It'll click again soon. I'm glad today was a very successful session for you; 470 is a really nice sumo milestone. That gives me confidence that with smart attempt selections, we can PR that total at this meet.

Thanks, mate. I kind of remember the bench technique was not the best until right before the february meet too so maybe this is a pattern. Since 465 was my existing PR i wanted and felt confident to hit just a small PR before the meet

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PostSubject: Re: Grant Voshell's Log   Sat Jul 05, 2014 12:34 pm

Congrats on the PR man! Looks like your setting up to have a nice meet here in a couple weeks.
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PostSubject: Re: Grant Voshell's Log   Sun Jul 06, 2014 6:31 pm

Squat

2x 350
2x 370
2x 390
2x2x 410

Not the best squat day. I managed to hit all of the sets with no real problems but things moved slow. Stance felt a little off; too narrow, feet pointing forward too much, inconsistent eccentric speed, and i felt like i was a bit forward. Nonetheless, still big progress in a couple months.

In other news, BW was 179.5 with socks and underwear so i am coming into the meet a little light. Talked with keough and we are increasing my caloric intake; im probably going to drink a quart of choco milk to get those extra calories. Hopefully these extra calories help recovery and performance

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PostSubject: Re: Grant Voshell's Log   Sun Jul 06, 2014 9:21 pm

Sounds like you had a squat day that feels like every one of my squat days lol. The choci milk is probably a wise choice for the extra calories, unless of course you are lactose intolerant like me. Will you be drinking it after workouts? Also, agreed with Seth and Keosawa, looks like you are in a nice place coming into this meet man.
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PostSubject: Re: Grant Voshell's Log   Sun Jul 06, 2014 9:50 pm

Andy Awad wrote:
Sounds like you had a squat day that feels like every one of my squat days lol. The choci milk is probably a wise choice for the extra calories, unless of course you are lactose intolerant like me. Will you be drinking it after workouts? Also, agreed with Seth and Keosawa, looks like you are in a nice place coming into this meet man.

Thanks andy. For the choco milk, im thinking about adding it sometime in the afternoon so that i can make sure i eat a good lunch like normal, have some fuel for my evening workout, and not hinder me from eating a good dinner. In short, make sure i keep eating the same amount and add the choco milk

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PostSubject: Re: Grant Voshell's Log   Mon Jul 07, 2014 10:52 pm

Bench

3x3x 245 somewhat limited rest
2x10 200

Better bench day than recently. I payed closer attention to my set up and i think this is what made the difference. I put more weight on my traps/neck which maximized my arch. It also kind of helped my groove a bit too. Weight was not moving super fast but i felt like i could have done 3 sets of 5 possibly. Just felt strong today so that in addition to clean reps is the progress needed right before a meet

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PostSubject: Re: Grant Voshell's Log   Thu Jul 10, 2014 10:37 pm

Deadlift (tuesday)

1x 395
1x 414
1x 440
3x3 225

Deadlifts moved very well this day. All was fast and smooth. Had a slight breakdown on 440 but i just set up wrong. If i stay focused on my cues then this should not be a problem

Squat

2x 350
2x 370
2x2x 390
2x 410

Everything was moving a little slow today. Definitely feeling worn down from being busy this week. Ive been studying for the series 6 and sometimes i lose track of time. Also i could tell i did not have a big enough lunch and i was dehydrated despite consuming a lot of water throughout the day. The summer heat usually hits me pretty hard so i will have to be more conscious about how much water im drinking every day. Right now im probably consuming 64-89oz per day. Might have to bump that up to a gallon to stay hydrated.

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PostSubject: Re: Grant Voshell's Log   Fri Jul 11, 2014 11:28 pm

Bench

1x 225
1x 245
1x 265
1x 275 (PR for heaviest lift-off)

Felt really tired and slow all day today and it carried into the gym. All of the reps were fine and clean, despite having to lift off for myself, but everything just moved slow. This next week i have absolutely no plans except a squat opener, light bench, and light deads on tuesday. The lack of exercise and chance for more sleep should help me heal and recover very well

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PostSubject: Re: Grant Voshell's Log   Sat Jul 12, 2014 11:48 am

How is your weight doing? As I recall, you were in prime position to go 165.

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PostSubject: Re: Grant Voshell's Log   Sat Jul 12, 2014 8:10 pm

Chris Anderson wrote:
How is your weight doing? As I recall, you were in prime position to go 165.

I will probably get ahold of the keomans on monday/tuesday to stop by and check weight. We increased my caloric intake so hopefully ive put on a couple of lbs

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PostSubject: Re: Grant Voshell's Log   Mon Sep 29, 2014 10:44 pm

bump

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