Meet Videos

540lb Squat


369lb Bench


534lb Deadlift

the results of my TRENING

A.A.U. North American Powerlifting Meet

Squat
1st attempt: 474 (3 whites)
2nd attempt: 501 (3 whites)
3rd attempt: 535 (3 whites, WR)
4th attempt: 540 (3 whites, upped my WR)

Bench
1st attempt: 352 (2 whites, WR)
2nd attempt: 369 (3 whites, upped my WR)
3rd attempt: 385 (no lift)

Deadlift
1st attempt: 501 (3 whites)
2nd attempt: 534 (3 whites, WR)
3rd attempt: 562 (no lift)

1443 Total (WR)
4 A.A.U. World Records for 165lb (20-24yr) division
video will be posted soon

Competition Plan

Here's the plan for the next three weeks (starting 6/29), let me know if anything looks wacky:

Week 1#

Squat(belt):
390 x 5
380 x 5
370 x 5

Bench:
320 x 5
310 x 5
300 x 5

Stiff-Leg Deadlift:
405 x 5/5

Dips:
BW+80 x 8/8/8

Week 1 #2

Squat:
330 x 5
320 x 5
315 x 5

Standing Overhead Press:
220 x 5
210 x 5
205 x 5

Chin-ups:
BW x 8/8/8

Week 1 #3

Squat(belt):
415 x 3
405 x 3
395 x 3

Power Cleans:
225 x 3/3/3

Bench Press:
330 x 3
320 x 3
315 x 3

Dips:
BW+80 x 8/8/8

Week 2 #1
Squat:
330 x 5
320 x 5
315 x 5

Standing Overhead Press:
220 x 5
210 x 5
205 x 5

Chin-ups:
BW x 8/8/8

Week 2 #2

Squat (belt):
445 x 2
435 x 2
425 x 2

Bench Press:
345 x 2
335 x 2
325 x 2

Conventional Deadlift(belt):
496 x 2-3

Week 2 #3

Squat:
330 x 5

Standing Overhead Press:
220 x 5

Chin-ups:
BW x 10

Week 3 #1 (monday)

Squat:
335 x 5
325 x 5
315 x 5

Standing Overhead Press:
225 x 5
215 x 5
205 x 5

Chin-ups:
BW x 10/8/8

Week 3 #2 (wed)

Squat:
275 x 5

Standing Overhead Press:
185 x 5

Chin-ups:
BW x 10

Dips:
BW x 10

Week 3 #3 (comp):

Squat:
205 kg (451)
220 kg (485)
230 kg (507)

Bench:
155 kg (341)
160 kg (352)
165 kg (363)

Deadlift:
240 kg (529)
250 kg (551)
260 kg (573)

Hard Week #3

Gear:
Belt (squat only)
APT Knee Sleeves

Shoulder-Stance Back Squat:
405 x 3
395 x 3
385 x 4

Medium-Grip Bench Press w/ Pause:
315 x 3
305 x 4
295 x 3

Stiff-Leg Deadlifts:
396 x 5/4

Standing Overhead Press:
195 x 5/5

Hard Week #2

Gear:
None / no belt

Shoulder-Stance Back Squat:
325 x 5
315 x 5

Standing Overhead Press:
215 x 4
205 x 5
185 x 5

Good Mornings:
135 x 8/8

Chin-ups:
BW x 9/6/5

SQ/DL Triples

6/12 529 DL

3 days later...

6/15 485 SQ

2nd week--easy#1

Knees felt like shit/off balance. What the hell?

Excluding warmups, strict form, loose knee wraps no belt:
Squats: 405 5/5/5
Overhead Press: 205 1, 185 3/3
Rows: 235 5/5/5

We don't fuck around in bear lodge. Easy day is brutal.

Squat Trening

Fifth and final week of the Brent Tanaka Squat Peaking Program. Full gear baby.

Squat:
485 X 3
Form wasn't great and my back was still pretty drained from Friday's deadlifts, but I took the weight down and squatted it up god damnit.

Cambered Bar Box Squats (for speed):
light weight X 2 (6 sets)

Hamstring Curls
Calves on Leg Press
Abs
Biceps
Chain Drag

Week 1 #1

Gear:
Belt (squat + pull)

Shoulder-Stance Back Squat:
405 x 1
445 x 1
475 x FAIL (ugh)
425 x 2

Medium-Grip Bench Press:
315 x 1
335 x 1
315 x 3 (bleh)

Conventional Deadlift:
476 x 1
506 x 1

Well this sucked. SLeep was wacky this weekend and I paid the price. Still think the 2-week scheme can work, but might have to be revised to something like:
Week #1 (1RM)
Week #2 (med)
Week #3 (2RM)
Week #4 (med)
Week #5 (low)
Week #6 (new 1RM)

ie a 5-week cycle, increase by 20 lbs / 5 weeks. We'll see.

Week 2 #3

Forgot this, woops

Gear:
None / no belt

Shoulder-Stance Back Squat:
315 x 5/5

Standing Overhead Press:
205 x 5/5

Good Mornings:
135 x 8/8

Chin-ups:
BW x 8

Sixth and final week of the Ed Coan Peaking Program. Inzer Fusion straps up son. Bodyweight at 169.5lbs yesterday morning.

Deadlift:
529 X 3
video coming soon

Bodyweight Pullups:
a bunch

Dumbbell Rows:
115s X 8 (each arm)
165s X 8
165s X 10
185s X 6

Barbell Rows
Biceps
Chain Drags
Trey checked out the gym and I think he liked it and is going to join.

Week 2 #2

Gear:
Belt (squat)

Shoulder-Stance Back Squat:
385 x 4
375 x 5
365 x 4

Medium-Grip Bench Press:
325 x 3
315 x 4
305 x 4

Chin-ups:
BW x 8
BW x 5
BW x 6

Lower back was way tired, revised template to allow more recovery.

Two-Week Cycle v 1.1

Week 1 #1 (hard)

Squat(belt):
X = new 1-2 RM x 1-2
X - 20 lbs x 2-3

Bench:
X = new 1-2 RM x 1-2
X - 20 lbs x 2-3

Deadlift(belt):
new 1-2 RM x 1-2

Dips:
BW x 8/8/8

Week 1 #2 (easy)

Squat:
70-80% x 5/5/5

Standing Overhead Press:
75-80% x 5/5/5

Good Mornings:
70-80% x 8/8/8

Chin-ups:
BW x 8/8/8

Week 1 #3 (hard)

Power Cleans:
X = new 3RM x 3
X - 10 x 3
X - 20 x 3

Squat (belt):
X = new 5RM x 5
X - 10lbs x 5
X - 20lbs x 5

Bench Press w/ Pause:
X = new 5RM x 5
X - 10lbs x 5
X - 20lbs x 5

Dips:
BW + XX x 5/5/5

Week 2 #1 (easy)

Squat:
70-80% x 5/5/5

Standing Overhead Press:
X = new 1-2 RM x 1-2
X - 10 lbs x 2-3
X - 20 lbs x 3-5

Good Mornings:
70-80% x 8/8/8

Chin-ups:
BW x 8/8/8

Week 2 #2 (hard)

Squat (belt):
X = new 3-4 RM x 3-4
X - 10 lbs x 4-5
X - 20 lbs x 4-5

Bench Press:
X = new 3-4 RM x 3-4
X - 10 lbs x 4-5
X - 20 lbs x 4-5

Stiff-Leg Deadlifts:
X = new 5 RM x 5/5

Standing Overhead Press:
75-80% x 5/5/5

Week 2 #3 (really easy)

Squat:
70% x 5/5

Standing Overhead Press:
70% x 5/5

Good Mornings:
70% x 8/8

Chin-ups:
BW x 8/8