The 1400 or Bust Log

KevinAlvy wrote:

I like the programming lately

Do I smell a full switch from west side principles to rts principles?

edit: how big is Mike T's picture on your wall

I don't think so--I just opted for this approach to training as a means of recovering from the high-volume work while trying to peak for the meet. I figured I'd try to counter-balance the loss in volume by including more high-RPE sets (doing one RPE@9-10 per day) and working occasionally in a higher intensity range.

Plus, I've gotten stronger, so now I can go beat the shit out of all my existing rep PRs. I think I've had like twelve or thirteen consecutive training sessions with some sort of gym PR on a main movement, and while some have been sort of trivial, a lot of them are good indications that I'm stronger now. Some of the bench ones--290x2, 255x8, 235x12--blew away my bests before Smolov. I'm regularly deadlifting 5-10 lbs. over my old bests at every deficit height, with or without bands (and some of these are only a few months old). And the wrapped squat numbers--425x7 and 445x6--are better than anything I had done before Smolov. So, I'm getting a lot of good signs from this programming; additionally, I'm feeling better, and my little nagging injuries are all healing up. Pec is 100% better; ankle is still being wrapped, but I don't notice it squatting at all; left knee ache is almost gone; ribs haven't bothered me while squatting in the last two weeks; overall achiness is way down from where it was.

So, we'll see what happens. The last big test is my squat max this week. If I hit a new PR of 520, then I'm in really good shape for the meet. If I miss it, the numbers still say my squat is stronger than before.

Your Famous Dave's is on me if you test your 100% RAW NO NO NO max and beat 465.

Nathan Poage wrote:

Your Famous Dave's is on me if you test your 100% RAW NO NO NO max and beat 465.

Not going to happen; I need to see where my wrapped max is, and I very much doubt I would hit 465 based upon how my unwrapped squat rep maxes have panned out recently.

Someday, though.

KKeough wrote:

Nathan Poage wrote:

Your Famous Dave's is on me if you test your 100% RAW NO NO NO max and beat 465.

Not going to happen; I need to see where my wrapped max is, and I very much doubt I would hit 465 based upon how my unwrapped squat rep maxes have panned out recently.

Someday, though.

You and Ryan Irwin with your wraps and training of bench.... I just don't get it.

Nathan Poage wrote:

KKeough wrote:

Nathan Poage wrote:

Your Famous Dave's is on me if you test your 100% RAW NO NO NO max and beat 465.

Not going to happen; I need to see where my wrapped max is, and I very much doubt I would hit 465 based upon how my unwrapped squat rep maxes have panned out recently.

Someday, though.

You and Ryan Irwin with your wraps and training of bench.... I just don't get it.

Ryan Irwin's been doing a lot of wrapless squatting lately. He just did his second meet in a row without them. 1245, I think.

I saw that. Is USAPL RAW actually RAW and without wraps or can I expect him to do wrapless in April too?

Nathan Poage wrote:

I saw that. Is USAPL RAW actually RAW and without wraps or can I expect him to do wrapless in April too?

I think USAPL RAW is actually RAWR. It is indeed without wraps.

As far as April goes, I don't even know if he's competing, let alone with or without wraps. He just did a meet like two days ago. You and he would probably be fairly close regardless; whoever has a really strong day would most likely win. With a good squat and deadlift combo, you should break 1250 with room to spare.

Floor Press w/ reactive slingshot
Barx15
95x5
135x2
185x2
235x2
255x2
275x2
295x2
315x2 (previous 1RM; two-rep PR)
330x1 (+15-lb. PR)
340x1 (+25-lb. PR)

Whoa. My floor press has gotten considerably better since I last trained it. 340 was rather brutal and not technically perfect, but it's 340 pounds, paused, on a floor press, with a freakin' reactive slingshot. For me, that's a good lift. My previous best without the slingshot was 290, and I'm good to crush that now.

Modified Agile 8

Squat (w/ wraps)
95x8
135x3
225x1
315x1
405x1
465x1
520x1 (PR)

GHRs
BWx15
BWx15
BWx15

Leg Extensions, three sets




All I can say is "wow." I'm so happy to break 1400 lbs. for a gym total (with a paused bench), and it really feels good to know that the grueling training I put myself through to build my squat has paid off. I'm just really, really happy that things are going well for me in training right now. I have done my best and put everything into this training cycle; I've put myself through more than ever before in an effort to get stronger, and I feel like I'm now enjoying the benefits of that work. There's more work to be done, but I'm really happy with what I've accomplished here. Yes, the squat PR was great, but I'm prouder of the fact that I was able to face my weakness with total honest and humility and train it day after day. Squatting in the mid-300s for long sets without my knee wraps was neither awe-inspiring nor fun, and it took a toll on my body, but I felt secure handling 520, which was what I wanted to get out of retooling my squat.

I'm just really happy. I don't know what else to say. Facing hard truths regarding one's training is never fun, but I feel like my best work these past six months has been my willingness to work on the many ways in which I suck and broadcast it for everyone to see.

Congrats!!

Time for six month long cycles of unwrapped Sheiko. If a little unwrapped squatting is good, moar must be better.

Nathan Poage wrote:

Time for six month long cycles of unwrapped Sheiko. If a little unwrapped squatting is good, moar must be better.

I couldn't survive it. I barely made it through eight weeks.

But yeah, the takeaway point here is that unwrapped squatting with greater frequency is really making a difference for me. I can't explain it, but my 520 squat felt different from every near-max wrapped squat over the past year--I sat back and was able to use parts of my PC MUCH more than in the past. With 510 in November, I basically just folded in half and let my spinal erectors do the work in order to squat it; this one felt a lot different.

KevinAlvy wrote:

SICKENING

That's not sickening. You know what's sickening? Being 48 pounds away from dat world record.

agleckler wrote:

Congrats!!

Aw, thanks.

KKeough wrote:

Nathan Poage wrote:

Time for six month long cycles of unwrapped Sheiko. If a little unwrapped squatting is good, moar must be better.

I couldn't survive it. I barely made it through eight weeks.

But yeah, the takeaway point here is that unwrapped squatting with greater frequency is really making a difference for me. I can't explain it, but my 520 squat felt different from every near-max wrapped squat over the past year--I sat back and was able to use parts of my PC MUCH more than in the past. With 510 in November, I basically just folded in half and let my spinal erectors do the work in order to squat it; this one felt a lot different.

Probably because you went straight into unwrapped Smolov without much prep period. If you started off with the lower intensity Sheiko cycles, it would probably be a lot healthier transition.

Nathan Poage wrote:

KKeough wrote:

Nathan Poage wrote:

Time for six month long cycles of unwrapped Sheiko. If a little unwrapped squatting is good, moar must be better.

I couldn't survive it. I barely made it through eight weeks.

But yeah, the takeaway point here is that unwrapped squatting with greater frequency is really making a difference for me. I can't explain it, but my 520 squat felt different from every near-max wrapped squat over the past year--I sat back and was able to use parts of my PC MUCH more than in the past. With 510 in November, I basically just folded in half and let my spinal erectors do the work in order to squat it; this one felt a lot different.

Probably because you went straight into unwrapped Smolov without much prep period. If you started off with the lower intensity Sheiko cycles, it would probably be a lot healthier transition.

Agreed. And once I get done this meet, don't be surprised if I put the wraps away for a little while and go back to training without them again. I really do think it's helped me.

Congrats on the PR man thats huge!

Seth wrote:

Congrats on the PR man thats huge!

Thanks brah. It felt good. I'm thinking I might roll the dice and take 517 for a second attempt, then go for something at ~530 for a third and try for a PR at the meet.

I think you have 10 more lbs in you. 520 went up a lot faster than your previous 510 PR.

Seth wrote:

I think you have 10 more lbs in you. 520 went up a lot faster than your previous 510 PR.

I think so too. 529 will probably be my third attempt, if I go two-for-two to start. My goal for this meet was 518, so anything above that would just be gravy.

can we get a multi quote

pls

What about a quick reply while we're at it?

rep power too
















pls respond

KevinAlvy wrote:

can we get a multi quote

pls

I don't know how. I'll look into it.

Nathan Poage wrote:

What about a quick reply while we're at it?

I don't know how. I'll look into it.

KevinAlvy wrote:

rep power too

pls respond

What does it mean, "rep power"?