315 120lbs chains x2x3
315x12 double over hand grip
leg press- 2 plate/side x12x2 full range of motion
ytwl’s- 8lb 6 cycles x2
narrow grip cable row- 175lb x12x2
curl bar- 25lb per side x15x2
ended with band assisted stretching and what not. actually took some vid of my speed pulls, they looked a lot faster than they felt. went with a slightly wider grip to help get my shoulders back. pulls went well. time to rest up. prolly wont update until after meet cuz i won’t be doing anything worth writing down mon or wed but we’ll see.
so the meet didn’t go as i had planned. made weight, weighed in at 197. took 661 as my opener, smoked it, they called me an inch high. just decided to move up to 727.5 for my second. smoked that and i thought i droped it lower, again they called me an inch high. i just took 727.5 for my third to stay in the meet and if i wanted i could have taken 766 as a 4th attempt. i had the side judge tap my training partner big kyle on the shoulder when he thought i was good. didn’t really like the idea of doing it that way but i wanted to make sure and get one in. so i started going down, kept going down, kept going down, thought they forgot to call me up, kept going down then lost it at the bottom, then i heard “up.” i could say quite a few things but i’ll just say that i was and still am a little frustrated. from my vids it looks and it felt like i didn’t squat any higher than the squats i’ve gotten 2 and 3 white lights on. everyone from the side said they were good but i’ll put up vids of my first and second attempt and yall can compare to my other meet vids.
due to this i think i may do a meet in arkansas in mid january.
Sucks about the meet … well on to the next one. I’m sure you’ll kill it. I don’t know about you but if I let my nerves get to me I have a hard time hitting depth. Do you think that’s what happened here?
thanks guys, yea hopefully i’ll get a lil more strength for the next meet.
spar4tee: I feel like i actually did hit depth, based on comments from people that were looking at my depth from the side. and i feel like my squats weren’t any higher than ones that passed with 3 white lights, nor were they any higher than past squats of mine that have received 2 and 3 white lights. it’s a little frustrating when your dad comes over and tells you that he heard the refs were gunning for you. now was it true? i don’t know. were there some things that didn’t add up for me? yes. but oh well, on to the next meet!
I got your PM, I can’t send them so I thought I would post here. My bench did not go as well as I had hoped. My second attempt (385) screwed me as I lifted my butt off the bench. Never really had a problem with that in training. But I had to repeat that on the third and hit it fairly easily. I was disappointed here as I was hoping to go over 400. Deadlifts went well. I hit a very very slow 672 on my third. Ended with like a 1642 total. Actually won the 242 raw class somehow. It was a good think I didn’t cut to 220 like I wanted since I would have lost to Ernie Lillebridge Jr…haha.
It was good meeting you. Hope to see you around. Go to Big Irons SPF meet in Feb.
fat bar floor press- 250x10, 250x7, 210x7
bb bent over row- 225x12, 315x10, wider grip 315x10
narrow grip bench- 135x20, 135x15
curl bar curl- 25lb/side x20x2
band pull apart- x20, suppinated x20
that’s all. went with my flat foot setup today, it felt ok, not sure if it’s cuz i’ve basically taken 3 weeks off or if it was that setup but things didn’t go that great. found out my triceps are pretty weak. def gonna hit them hard.
[quote]grettiron wrote:
Have you cut back training frequency? [/quote]
ummm not intentionally. i took a week off after the meet cuz that’s my normal plan. but unfortunately haven’t been able to get in 3 times a week yet. that’ll change this week. however my hard deadlift days will be less frequent. and i’m gonna try your safety bar sumo deadlift setup, i think that will work out pretty well but i’m sure it’ll kick my ass lol
aj: i’m not sure if i’ll be competing in omaha but i’ll be there cuz i think some other people i know are gonna lift in that one
[quote]grettiron wrote:
Have you cut back training frequency? [/quote]
ummm not intentionally. i took a week off after the meet cuz that’s my normal plan. but unfortunately haven’t been able to get in 3 times a week yet. that’ll change this week. however my hard deadlift days will be less frequent. and i’m gonna try your safety bar sumo deadlift setup, i think that will work out pretty well but i’m sure it’ll kick my ass lol
aj: i’m not sure if i’ll be competing in omaha but i’ll be there cuz i think some other people i know are gonna lift in that one[/quote]
fat bar floor press- 210x10x2, 210x7
bent over bb rows- 315x12x3
face pulls- 100lb x15x2
cable over head tri ext- 150lb x12x2
bb curls- 65x20, 55x20
so benching still not going very well, i basically did my old setup and i’m not sure it helped at all. i’m thinking i may try this setup with a not so wide grip though, it seems like that may work better for me. i’ll have to try it next week though.
sumo stance safety bar at bottom and deadlift from floor(ox lift)- 170lb 95lb x a few, 260 95 x1, 350 95
2.25" block deads- 405x1, 405x20 lol
hammer curl- 80lb db x10 per arm
straight bar curl- 70lb x20
that’s all, so much low back pump after the 405x20. my plan was to not go to heavy on deads, i wanted to work in some of grettirons idea of sumo stance safety bar and thought it make it easier to pretend it was a deadlift by adding in the deadlift on it. it was interesting, pretty hard. Also tried a different way to setup on the dead after discussing things with jakerz. it went ok, i just didn’t sit back enough.
Also had a high school kid come in tonight. had him do some safety bar stuff and got his squat form kinda squared away. his squat form was exactly how i thought a high schooler’s squat form would look like. i think he had a good time and hopefully we’ll have another addition to our little group.
Also had a high school kid come in tonight. had him do some safety bar stuff and got his squat form kinda squared away. his squat form was exactly how i thought a high schooler’s squat form would look like. i think he had a good time and hopefully we’ll have another addition to our little group.[/quote]
Wish I had people like you train with here. He’ll definitely learn a lot and i’m sure get strong as hell if he sticks with you guys.
safety bar, box -1, warmup- bar, 170, 260
350x1
440x1 belt
530x1
630x1 inzer wraps
670x1 metal wraps, added plate on box
710x0 metal wraps, box and plate
760x0 inzer wraps, reverse band
well that’s it. squatting didn’t go very well at all. i think its partially cuz of friday and partially cuz of the way i’m doing things with this low box. had a discussion with lil kyle. i realized i’m trying to do two conflicting things right now and it’s not really working. i’m just gonna go back to the way i was doing things but maybe add in a low box down set after for more of an acc exercise. whatever, its time for a down week and then come back and smash some shit up.
not gonna do the meet in arkansas. gonna do the one in omaha.
