Talo's training and video log

[Talo]

Bench
8x3@180 ( fast )

4 board presses ( work up to a 3RM)
265x3
285x3
305x3
325x3
335x3
350x3

Chin ups 3x10

JM presses

bb curls

[tiramisu]

What kind of bench did you end up buying?

[Talo]

Just something simple

http://www.luckis.ca/wecs.php?store=...target=YK+4223

[tiramisu]

I've looked at that one. Waaay too soft. I've got a good flat bench I got on a few years ago and stack plates under one end when I want an incline.

I'd love to buy a nice incline bench but whenever I see the price tag I always chicken out.

I have the same problem with power racks. I'd kill to have a good rack with 1" hole spacing and band pegs but I'm way to cheap to pay for it.

[Talo]

THis is the power cage I grabbed . Cheapest one I could find with some good space between the holes (2") . I made my own band pegs by drilling some holes and using U-bolts. I can even add a lat attachment to it if I want to spend some extra $ but I don't think I will.

The plates I grapped from these guys were 0.69 .

http://www.luckis.ca/wecs.php?store=...=TDS+C-92563-W

The bench is softer than I'm use to but then again it's not so hard on my traps

[Talo]

Box squat 16"

95x5
135x5
170x5
220x5
265x3
315x3
355x3
390x1
420x1
450x1
470 fail
470x1 good*

Rack pulls ( shins )
265x3
315x3
390x3
420x1
440x1
460x1
485x1

Abs

Squatted for almost 1hr . Tried to get my true 1RM on the box. I am happy with this since last week 420 was hard. I know the 16" box is just a bit above par ( looking at the mirror ) but then again it looks very close. Looking back a year ago I was at 530 .

Stopped and had some dinner ( the benifit and down fall of having a home gym ) then came back and did some rack presses . Trying to get my 1RM . This would have been over 500 if I wasn't so ****ed from squatting.

All in all it was a good session. With one month to go I'm get back on track!

Night weight = 238 . I will be close to 230 by the time I wake up. Not sure if I want to get to 220 or stay where I am now.

[tiramisu]

Have you made a post on how your current program is constructed?

I'm assuming it's some variaton of westside conjugate method. I was scanning the Westside book of methods a couple of nights ago and considering studying it. The results I've had with a little speed work in my accessory lifts have seemed fairly miraculous. I'm pretty sure 5/3/1 can get me into the high 3's/4's/5's b/s/d raw range but I also fairly sure that once I get there I'm either going to have to put on a shit load of weight or get a lot smarter about my training to get much further.

[Talo]

I've got my next 5 weeks laid out .

Here is the basics

Week 1
Day 1 - Dynamic Bench
Day 2- Max Effort Squat/Deadlift
Day 3- Repetition Bench

Week 2
Day 1 - Dynamic Squat
Day 2 - Max Effort Bench
Day 3 - Repetition Squat/DL

Repeat

With the 3 day a week style I will have great recovery. Nothing is in stone so I worked out the last two days and now I will take the next two off . That session yesterday really knocked me out. Knees feel like they are on fire today. Then again if I feel real good I may get 4 days in a week , but as long as I do the 3 I will be in good shape.

Morning weight is 232lbs. ****ing eyes hurt too

[SHOWTIME]

hello there

I will also be competing in the PL meet in Calgary. I am going to be in the 220 class as well.

Where do you live? I am from Edmonton.

[Talo]

Right on ! It should be a good meet. I'm about 2hrs NW of Edmonton ( whitecourt) .