Leave A Comment, Written on July 7th, 2014 , Uncategorized

I’m currently training for the RPS Meet in FT Lauderdale, Oct 25. I’m in offseason training and will move into precontest at about 10 weeks out. My bodyweight is hovering around 270, and I will slowly move toward 260 over the next couple of months, where I want it to stay.

I’m going to compete at 242, as I feel better there, overall.

Warmup:
Mcgill big 3
Goblets
KB Swing

Goal:
Continue to dial in/break in my overkill briefs and work up on squat to an RPE of about 7 for a double, then go up for a single. For the deadlift, I’m staying with singles to perfect form. RPE of 5-6 for a bit.

Training:
Squat
435×1
add Overkill Brief
525×2
615×2
705×2
755×2 *video
805×1 *video

Sumo deads:
315×1 – 3 sets
405×1 – 3 sets
455×1
500×1 – 3 sets *last one was best, last 2 on video

One Leg GM:
3×15

McGill Crunch:
lots..

Overview:
Briefs are fitting better, but are really cutting into me. I guess I’m just a sissy. Other than that, they are molding to my body and I feel really good in them.

Squats feel nice and tight. I’m approaching depth, and should hit. I’m also a bit weak, but other than being a touch off balance with the 805 (I had to ease it up, as I rocked on heels) I felt good and explosive.

Deads feel better than they have in years. Granted, the weight is super light, but it’s a good sign. Position feels good too.

Next Saturday is a deload for the squat and dead, then I’ll be cranking it back up the following week into the mid 8s to 9 for squat, and mid 5′s to 6 on dead. I’ll probably be adding in knee wraps soon as well.

Leave A Comment, Written on July 7th, 2014 , Uncategorized

Leave A Comment, Written on June 29th, 2014 , Uncategorized

Warm-up:
KB Swing
Big 3
Goblet Squat

Goal:
Decided to put a new pair of Overkill Squat briefs and break them in. I will be transitioning into gear over the next 5 weeks and need to get it all dialed in.

Training:
Squat
315×3
Briefs on
465×3
500×3
555×3
645×3
735×2
735×1

Sumo dead
315×1 – 3 sets
405×1 – 3 sets

Mcgill crunch
10x10sec hold

DONE

Overview:
Not used to the pressure that the gear adds, as its been about 4 months since the last time I wore any squat gear. I REALLY like the overkill briefs. Other than being weak and not used to the weight/pressure – I’m very happy with how the squat and pull feel right now.

Worked doubles, but found myself not focusing on the first rep, so I finished with a MUCH better and easy single. More stuff to work on, of course. Always something.

I’ll be floor pressing on Monday for bench, and as soon as my new bench shirt comes, I’ll be working in that as well.

Leave A Comment, Written on June 28th, 2014 , Uncategorized

Leave A Comment, Written on June 24th, 2014 , Uncategorized

Leave A Comment, Written on June 24th, 2014 , Uncategorized

Leave A Comment, Written on June 23rd, 2014 , Uncategorized

Leave A Comment, Written on June 23rd, 2014 , Uncategorized

Warm-up:
Mcgill big 3
Goblet squat
Band Goblet squat
Band One Leg GM

Goal for the day:
This would be the second session with Scott and squats and pulls were on the agenda. Second week back squatting and pulling, so to work up to a top set of 3 with room to spare on the squat, and singles on the deadlift. I’m keeping the reps low on the squat and especially on the DL to keep form as tight as possible.

Training:
Squat
405
505
605×3 – video

Dead (double overhand to keep my ego in check)
315 – 3 singles
405 – 3 singles
500 – 2 singles

Mcgill big 3….

Overview:
I’ll write on this more soon but it was an awesome time training with Scott and getting to know him a bit. We have a crap load of content that I’ll be posting up over the next few weeks of both training and roundtable type discussions.

Squat doesn’t feel as good as the dead does at this point, but for me the squat takes the most time to get the ‘groove’ back. I’m not concerned.
Dead feels very good. I like to pull DOH(double overhand)to work my grip especially when I’m going light, it makes me STAY light. Great grip tester and builder. Try a 500lb DOH dead and see if you can do it. I would say most cannot. I have seen JL Holdsworth basically do a 585 like this, but sorda lost it at the top.

I’ll be working raw for the next couple of weeks and will be getting in gear soon and will start the offseason break-in process as I look for a meet in the fall.

Leave A Comment, Written on June 22nd, 2014 , Uncategorized

Warm-up:
McGill big 3
Band fly

Goal for the day:
Scott Paltos, exercise master, came down to FL to spend some time to shoot the breeze, brain-storm and train some. I’m just getting back on the ‘trainng’horse right now, so I wanted to put some work in but not overdue it. The goal was a top set of 2 or 3 on the floor press with room to spare.

Training:
Floor press
225×10
275×3
315×3
365×3
405×3
425×3
445×2
315×8
Close grip Floor press with Fatgripz
225×8
275×8
315×8
Piston Band press-down: 3×30
Bench Dip: 3 sets to almost failure

Overview:
Scott is a VERY strong athlete, especially considering how much less he weights than me, and the fact he cross-trains so much. He worked up to a floor press of 425×3 and I think that was a PR for him. I went up to 445×2 and shut it down before things got squirrely. We then got a bunch of rep work in and we banged that out and nailed the assistance in a hurry.

Scott and I had a great time working on some content and game planning for some future projects. Bob I was a mutual friend of Scott and I, and really the reason why we came together and spent time. It was a big of a tough time under the surface as Bob was supposed to be joining us for the days of content and training. Such is life. Make the most of your time here with those you care about.

We recorded a crap load of content, both inside the gym and out with some training footage and round tables and Q&A etc.
Look for those to be loaded and posted soon!

Leave A Comment, Written on June 20th, 2014 , Uncategorized

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