Exodus Strength

Nice PR squat skid. That's my lifetime goal

Awesome squat! There's no feeling quite like that PR feeling.

Damn, Skid! 235 kg definitely looks possible!

Thanks @DCR, @Renascent, @Cole, @JohnHelton

500 lbs has eluded me for a while. Let's see if I can do it in competition too!

Just noted the Canadian record I was aiming at was recently bumped up as of last weekend. Now 272.5kg/600 lbs. No chance of that now.

Did my last heavy deadlifts before the meet - Couple singles at 485 - These were hard enough so my CNS needs a break for sure.
Did some light speed deadlifts at 220 as well
Did some incline DB work as too - 3 sets of 12 with 85lbs.

Continuing taper for meet:

Leg press
90-5
180-5
270-5
360-5
450-5,5,5, 40 pound increase over last week but dropped from 10 to 5 reps

Hack squat
0 (sled only) -5
140-5,5, - again, increased weights/intensity but dropped reps in half to lower fatigue levels

Super-setted bench in between leg press/hack squats

Close grip 3 count pause bench - Didn't go with crazy close grip but a couple inches in from my comp grip
Bar-lots
155-5
265-1
326-3,3,3, - went well with a rep or two in the tank

Spoto bench with close grip (same grip as above)
265-5,5,5, - did these slow/non-stop, constant tension stopping an inch from my chest and an inch from lockout - again few reps in the tank

is your leg press / hack squat machine a quality addition to your gym? Where did you get it and was it a thousand bucks or less? Im asking bc Im starting to think some accessory work for my knee extensors might be helpful and I have a little space for it. But I dont want to buy a piece of shit that takes up space and I end up never using.

cole wrote: ↑Sat Mar 02, 2024 9:52 am is your leg press / hack squat machine a quality addition to your gym? Where did you get it and was it a thousand bucks or less? Im asking bc Im starting to think some accessory work for my knee extensors might be helpful and I have a little space for it. But I dont want to buy a piece of shit that takes up space and I end up never using.

I paid $2k for mine with taxes and delivery. Supposedly rated to 1600 pounds.It came in a big wood crate and took 3 of us to assemble it due to the weight of the components. No instructions either, just a diagram.
All in all I'm happy with it. I feel it's contributed to bumping up my squat. It is a different variation and targets the quads better than squats. Saves on the back too as it just seems to work the legs.

Today's my last heavy squat and bench day - I'm just under two weeks out from my meet. I'm basically following Mike Israetel's peaking method for a master's lifter with some minor changes. Here if anyone is interested - https://www.jtsstrength.com/peaking-powerlifting/

Squat
bar-10
155-5
265-5
375-1
429-1
463-3,3, Vid 1st set - 1st set was rpe 8.5, 2nd set was a 9.5 I think the most I've done previously was 455 for a double before so likely a PR


Comp Bench
Bar-20
155-5
265-2
335-3,3, Vid
287-5,5, - Did these non-stop no rest top or bottom


Did calf raises and GHR too

10 days out from my meet - nothing heavy or fatiguing now or going forward

Light deadlift
Bar-10
155-5
265-3
375-3 - Did these for speed

DB Incline bench - slight incline - 1st hole up on the bench
50's-10
105's-10,10, - stopped well short of failure

8 days out now. Trying to shed any accumulated fatigue but still lift around 2/3 of my max for bench, a bit less on the leg press

Worked up to 270 for 3 sets of 3 on the leg press

Worked up to 242 for 3 sets of 3 on comp bench

Meet prep - 5 days out
Squats - Just concentrated on moving these as quick as I could
Bar-5
155-3
265-3,3,3,
155-3,3,3,

Last bit of training before meet.

Yesterday just did some light benching - 265 for 3 sets of 3 - did these at 80% of maximum speed so tried to move them fairly fast

Today did very light deadlifts and squats 155-3 sets of 3 each, again going for speed, but going with a little less speed effort as I didn't want to blow a hammie before the meet.

My meet day is Saturday, but my youngest boy lifts Friday afternoon so were heading to Vancouver Friday morning and will stay in a hotel overnight Friday. I'm his coach Friday and then he will be my coach Saturday. Should be fun!

Good luck!

Good luck skid!

Good luck to you both, and have fun.

Thanks @@Renascent @@cole and @@DCR

Well, my meet is over and things went well.

Squat
Opener - 215kg/474lb - Got two whites and a red for depth
2nd - 227.5kg/501lb - Meet PR - Made sure I buried it and met my goal of over 500lbs in a meet
3rd - 232.5kg/512lb - All time PR, 12.5kg over my previous meet best and 5kg over my gym best - felt I left a bit in the tank on this, but happy with the result.

Bench
Opener - 155kg/342lb - went good
2nd - 162.5kg/358lb - harder, but a bit left in the tank
3rd - 167.5kg/369lb - tied my previous meet PR, a bit under my gym PR - Not much left here, pretty maxed out.

Deadlift
Opener - 235kg/518lb - Felt heavy but moved well
2nd - 247.5kg/545lb - Getting close to max
3rd - 255kg/562lb - All time PR, 5kg over my previous meet best - The weight moved well, but almost lost the grip in my right hand.

Total - 655kg/1444lbs -

I went 9 for 9 and set Masters 3 provincial records on all lifts and total. Pr'd my squat and deadlift, and tied my best comp bench from 5 years ago, although I had to jump up in a weight class as I weighed 111kg vs my usual under 105kg weight class. Didn't feel like trying to cut.

Sometimes I wonder why I even compete, as I find it stressful. Glad it's over anyways...

New CPU rules prevented my son (my coach) from taking video, but the event was recorded on a live stream broad cast. I'll see if I can get video and post it later. Right now I'm pretty tired from spending 2 days at a meet (coached my son yesterday), and the long drive home. Time for a good hot soak in the tub!

Incredible results, @Skid. You laid a beatdown on this meet. Enjoy the tub haha

That's a great meet! Congratulations.

Damn skid, you are a hoss right now...111kg and over 1400 total is beast mode. Great job

Congratulations to you and your son for getting up on the platform, @Skid!