Jester's Training for the Supertotal Log

[Jester]

Well my old log reached its limit, so this is my new one.

27 years old
229 pounds
5'10"
Been training since 5/5/11

Going to focus on upping my Supertotal as my new long term goal, for those of you that dont know Supertotal is Squat + Bench + Deadlift + Snatch + Clean & Jerk

old log:
http://www.sherdog.net/forums/f49/i-got-fever-only-prescription-more-barbell-1661107/


Super Total
1510 - 1/1/12
1539 - 1/11/12
1552 - 2/1/12
1587 - 2/16/12
1638 - 2/21/12
1663 - 4/8/12



Personal Records


Best PL Meet Total in Gym (Wrapped Squat, Paused Bench, Non-hitched Deadlift)
1195 - 11/12/11
1230 - 2/16/12

Best OL Meet Total in Gym (Snatch and C&J)
154kg - 1/26/11
160kg - 2/1/12
183kg - 2/21/12



Deadlift
1RM - 405 - 5/1/11
1RM - 425 - 5/23/11
1RM - 450 - 6/21/11
1RM - 465 - 7/20/11
1RM - 480 - 11/12/11

Bench
1RM - 205 - 5/1/11
1RM - 225 - 5/25/11
1RM - 235 - 6/22/11
1RM - 245 - 7/20/11
1RM - 275 - 9/7/11
1RM - 300 - 4/8/12

Paused
1RM - 270 - 11/12/11

Squat
High Bar Raw
1RM - 275 - 5/1/11
1RM - 315 - 5/25/11
1RM - 335 - 6/23/11
1RM - 345 - 7/24/11
1RM - 350 - 8/2/11
1RM - 385 - 9/7/11
1RM - 400 - 11/5/11
1RM - 425 - 12/16/11

High Bar Knee Wrapped
1RM - 435 - 10/19/11
1RM - 445 - 10/25/11
1RM - 480 - 2/16/12

SOHP
1RM - 150 - 5/1/11
1RM - 160 - 6/21/11
1RM - 165 - 7/19/11
1RM - 170 - 9/11/11
1RM - 180 - 9/20/11
1RM - 190 - 12/16/11

Snatch
61kg - 12/20/11
74kg - 1/11/12
80kg - 2/1/12

Clean & Jerk
80kg - 12/20/11
103kg - 2/21/12


Goals for 2012

Squat 425--->500
Deadlift 480--->555
Bench 275--->315
SOHP 200--->225

Snatch 0--->135
Clean 0--->225

Get my super total over 1800

Lose 20 pounds to 205

Beat knucklesangwich head to head in person

 

[Jester]

Progression of my last log

Date: 5/5/11---------------------1/25/12

Squat: 275-------------------------425
Bench: 205-------------------------275
Deadlift: 405------------------------480
C&J: 61kg---------------------------80kg
Snatch: 50kg-----------------------74kg

Total: 885----------------------------1180
Supertotal: 1130-----------------------1539




Squat: 425 (belt only)



Bench: 275



Deadlift: 480



Snatch:

No video yet

Clean & Jerk:

No video yet

 

[Jester]

1/23/12


8's cycle, Squat Realization


Squat
225lbs x5
255lbs x3
300lbs x2
320lbs x1
340lbs x9

Front Squats
135lbs x5
185lbs x5
205lbs x3
225lbs x2
245lbs x1
275lbs x1
275lbs x1
275lbs x1
225lbs x5

Reverse Hypers
BW x15
BW x10
BW x10

Cable Crunches
40-50 reps


Squat felt SOOOOOO much better than last week, back in the groove now. Wanted 10 on my AMRAP set so bad but i started to lean forward and lost it coming out of the hole, back/core was just too tired. Happy with 9 though, esp. since it was probably 347-351 pounds depending which plates i was using. Looking more and more like 500 pounds has a possibility to fall in April when i compete, but i dont want to jinx myself

Did my front squats ATG today, threw in a little extra volume just because i felt like my PC could use it getting out of the hole

Need to finish building my reverse hyper so i can actually do these with some weight comfortably, by next weeks squat session hopefully it will be done.

My AMRAP set for 3 weeks from now is 365, ive done 360x5 during Madcow about a month and a half ago, so i think 6 or 7 is definately doable

 

[Jester]

1/25/12


8's cycle, Bench Press Realization


Bench
135lbs x5
165lbs x3
190lbs x2
205lbs x1
215lbs x9

Pendlay Rows
135lbs x10
135lbs x8
135lbs x8
135lbs x8
135lbs x8

Weighted Dips
+15lbs x5
+15lbs x5
+15lbs x5
+15lbs x5
+15lbs x5

LTE's
65lbs x8
65lbs x8
65lbs x8
65lbs x8
55lbs x8



AARRGGGHHH, haha, wanted 10 on both squat and bench and i got 9.8 on both of them, i knew i shouldnt have tried it but ego got me, had to do my second roll of shame ever.

I think i would have gotten 10 if i had a hand-off, i didnt realize it would make such a big difference, it definately does though. I feel so much tighter and the reps are so much crisper when i have a hand-off

Focused on being super strict with the rows, can feel the difference when you dont cheat at all

Dips and LTE's were meh.....triceps were FRIED after this workout

 

[CRZA]

First in new log. Cool name, good luck with your goals!

 

[Jester]

First in new log. Cool name, good luck with your goals!

thanks man.....but you arent allowed posting in here anymore, got to keep the post count down, sorry :icon_neut




i keed i keed :icon_lol: appreciate it

 

[gbg]

Going to focus on upping my Supertotal as my new long term goal, for those of you that dont know Supertotal is Squat + Bench + Deadlift + Snatch + Clean & Jerk

Great long term goal!

 

[Jester]

Great long term goal!

thanks! once i get a proper place to Oly lift ill be set, pretty excited

 

[StevenH]

Good luck on the supertotal! Never heard of it before, but it's actually a really cool idea.

 

[Jester]

Good luck on the supertotal! Never heard of it before, but it's actually a really cool idea.

thanks!

yeah its out there but its just not a very common thing

Pendlay's thoughts:
Training for the Supertotal


Someone doing all of the lifts in the same day:

 

[Jester]

1/27/12


8's cycle, Deadlift Day

Deadlift

315x1x12

Box Squats
315x5
350x3
390x1 PR
205x10
205x10
205x10

Good Mornings
225lbs x5
225lbs x5
225lbs x5
225lbs x5
225lbs x5

Core

Barbell rollouts, 30-40 reps


So i decided to switch from 5/3/1 to Matt Gary singles for my deadlift, try to fix my form problems by working on singles. Tonight was humbling to say the least, ill post more about it in my form check thread when i bump it

Box Squat was a parallel box PR, catching up to my standard squat PR, box squats have always lagged for me because i use the stretch reflex so much when i squat

edit:for video


few things, i am way weaker once i drop my hips like that, like probably almost 100 pounds weaker, what does that mean exactly? hamstring weakness? glute weakness? or is it just that i havent been doing it right and this is a new motion for me? Seems crazy that dropping a little bit more takes all my power out of the lift. i squat high bar for information purposes, thanks for any info

 

[MIDMOBOX]

Deadlift singles

I like where this is headed

 

[Jester]

Deadlift singles

I like where this is headed

i think ive been living a lie about how good my deadlift is, i think my real max is like 385 or something

pretty bummed about how hard some of those singles were

 

[MIDMOBOX]

Its rough knowing you have high% singles to hit. If your off in the slightest you k ow it. I am planning my next move in regards to deadlifting now.

 

[Jester]

Its rough knowing you have high% singles to hit. If your off in the slightest you k ow it. I am planning my next move in regards to deadlifting now.

i really prefer singles though, i just hate sets of 5 or something in that ballpark, become such a grind after the third rep, mentally and physically fatiguing more than anything

 

[MIDMOBOX]

For me I know the first few singles tell the story for the day for me. I just dread knowing I have like 8 and the first two feel a ton. Its going to get ugly at that point.

 

[Jester]

For me I know the first few singles tell the story for the day for me. I just dread knowing I have like 8 and the first two feel a ton. Its going to get ugly at that point.

good point, did you get a chance to look at the video? just curious what you thought after last week

 

[MIDMOBOX]

Not sure which video your talking about?

How was sedalia?

 

[Jester]

Not sure which video your talking about?

How was sedalia?

the one of the deadlift singles in my last workout post, i put it up in my form check thread too

I ended up not staying in Sedalia, they found me a load right away and sent me off to stay in St. Charles, like 30 minutes outside St. Louis instead. Thanks for the info though, thats the major problem with my job is i never know where ill be and how long i will be there for

 

[MIDMOBOX]

I could have helped you out w bjj in St Charles but not a lifting gym