[quote]mjnewland wrote:
looks like a great program skid. Oh, Look, Good Morning Squats. I love those, but I can’t imagine doing sets of more than 5.
3 wheels in the bench. I see it…[/quote]
If I can get this shoulder in shape, it could happen. Prob not for this comp, but it could happen.
1-8-2009
Meet prep program
Bench Day
Full Range
Bar x 20
135x10
185x5
230x6 (80%)
2 Board manpon press
255 2x4
245 3x5 (f’in’ shoulder!)
Close grip Bench
175 3x8
Tate Press
55’s x8 in really crappy form
35’sx8,10 in really good form.
All the little muscles around and under my right shoulder blade are burning and tired. This is a good thing. This stuff always feels heavier when I train at home. I don’t know why, but I do better when training around other people.
Got to stretch that shoulder every day, four ways, at least thirty seconds each.
BTW, my wife went to look at the local TKD place and then dropped by the Wado Ryu on the corner. We are going back next week for a week of free lessons at the Wado Ryu place. Looks like the whole family is about to join.
I’m pleased. No one was sweating at the TKD dojo.
Wado is some seriously old-school stuff! An old judo player would love it!
Skid, I’ve had a ton of success using cosgrove’s YTWL shoulder prehab circuit as part of my warm up (I stole Dave Tate’s mobility warmup). When I maxed on bench yesterday, I had no pain at all. YTWL takes less than 2 minutes, its 8 reps of 4 excercises with a really low weight. Check it out, it really helps me!
Old Lardass
[quote]skidmark wrote:
Coach gave me a meet prep program.
For 4 weeks do this:
Day 1 - Bench:
Day 2 - Deadlift:
Day 3 - Squats:
abs on each session. No shoulder work, no curls. Pay attention to form and work with the competition commands.
Week 5 Test opener and 2nd attempt. If 2nd attempt feels light, re-evaluate.
Week 6 Recovery week
week 7 - rest, then comp.
This’ll be fun. :)[/quote]
You can bet I will be following this closely so I can steal it if it works. Are the percentages based on current or projected max/lift attempts at the meet?
Goodluck btw, I will be rooting for you.
[quote]formfunction wrote:
skidmark wrote:
Coach gave me a meet prep program.
For 4 weeks do this:
Day 1 - Bench:
Day 2 - Deadlift:
Day 3 - Squats:
abs on each session. No shoulder work, no curls. Pay attention to form and work with the competition commands.
Week 5 Test opener and 2nd attempt. If 2nd attempt feels light, re-evaluate.
Week 6 Recovery week
week 7 - rest, then comp.
This’ll be fun. 
You can bet I will be following this closely so I can steal it if it works. Are the percentages based on current or projected max/lift attempts at the meet?
Goodluck btw, I will be rooting for you.[/quote]
it’s loosely based off of your current max but once you get 8 reps, you up the weight by 10lbs. it’s more of a ball park. i’m not a big fan of strictly working off of percentages.
Oh… I missed that. So once i get 8 reps on the 80% (which is no longer 80% if I’m getting 8 reps) I add 10 lbs?
[quote]skidmark wrote:
Oh… I missed that. So once i get 8 reps on the 80% (which is no longer 80% if I’m getting 8 reps) I add 10 lbs?[/quote]
yep… i don’t want it to become a high rep set. i picked 80% so that it would still be heavy but you could get some decent reps with it.
[quote]maraudermeat wrote:
skidmark wrote:
Oh… I missed that. So once i get 8 reps on the 80% (which is no longer 80% if I’m getting 8 reps) I add 10 lbs?
yep… i don’t want it to become a high rep set. i picked 80% so that it would still be heavy but you could get some decent reps with it.
[/quote]
Thanks for the clarification. Didn’t realize Meat is ‘Coach’. All the more reason to follow this.
I need a coach like that.
[quote]ecogenx wrote:
I need a coach like that.[/quote]
He’s just waiting for y’all - any of y’all - to ask him for advice.
Cripes, why not? It’s free. Check his profile to see where you can contact him.
[quote]ecogenx wrote:
I need a coach like that.[/quote]
i’m here to help… you will just have to sell your soul first:)
[quote]maraudermeat wrote:
ecogenx wrote:
I need a coach like that.
i’m here to help… you will just have to sell your soul first:)
[/quote]
Eco’s like Bunny - a natural.
1-9-2008
Lots of walking today. 1 mile or so with my wife and then another up the side of a hill where only the deer will go. Watched the sun set in the ocean from there.
Got home and did a bucket load of different right side tuff rotator cuff stuff. My rotators are now buff enuff and that ain’t no fluff.
[quote]skidmark wrote:
1-9-2008
Lots of walking today. 1 mile or so with my wife and then another up the side of a hill where only the deer will go. Watched the sun set in the ocean from there.
Got home and did a bucket load of different right side tuff rotator cuff stuff. My rotators are now buff enuff and that ain’t no fluff.[/quote]
That is neat, I thought you were in Colorado though?
I am Californian born and bred. Lived all my life next to the pacific ocean. Where i live The hills go right down to the ocean. On the other side of them is the San Francisco Bay.
The sunsets have been gorgeous and last night was a nearly full moon. You could hear the nightbirds hunting over the high school sports fields down below.
I don’t know if I coiuld live anywhere else…
1-10-2009
Meet Prep
Squat Day (cycle 1)
Squats
135 2x5
185x4
225x3
275x3
325x7 (PR +2 reps)
Anderson Squats (est. 4" below parallel)
275x5
285x5
295x5
305x4,4 (PR +3 reps +1 set - use this weight next time)
Good Morning Squats
225x8,8,7 (got 8 on last set, but last rep was a squat and not a GM squat)
This took me 2 hours.
Very taxing and my ass is very tired. Should see some boost in strength next cycle. I’m frankly surprised at the rep numbers. I’m clearly stronger than I’ve been allowing myself to be. I must be dogging the full squats as well. To have an anderson squat poundage within 20 lbs of a full squat is just plain wrong. So I may need to go heavier on the full squat.
Didn’t quite know what weight to use on the pin squats, so I worked up. 305 was a previous 1 RM for me at that height so I’m really pleased.
I’m arching really good and everything feels solid.
[quote]skidmark wrote:
I am Californian born and bred. Lived all my life next to the pacific ocean. Where i live The hills go right down to the ocean. On the other side of them is the San Francisco Bay.
The sunsets have been gorgeous and last night was a nearly full moon. You could hear the nightbirds hunting over the high school sports fields down below.
I don’t know if I coiuld live anywhere else…[/quote]
I kind of feel the same way about the Atlantic. What is it about being close to the ocean?
[quote]j_willy3 wrote:
skidmark wrote:
I am Californian born and bred. Lived all my life next to the pacific ocean. Where i live The hills go right down to the ocean. On the other side of them is the San Francisco Bay.
The sunsets have been gorgeous and last night was a nearly full moon. You could hear the nightbirds hunting over the high school sports fields down below.
I don’t know if I coiuld live anywhere else…
I kind of feel the same way about the Atlantic. What is it about being close to the ocean?
[/quote]
Some say it’s the negative ions produced my the surf - elevates your mood. I just love the salt air, constant motion of the water, the sparkle of sun on it and the sound of the surf through my window at night. We can see whales out our living room window during certain times of the year.
I’m a lucky fella. No snow either during the winter, unless I want to drive for about 3 hours to see it.
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
Its the same on the east coast…
NYC is a series (5) of small islands connected
to each other via bridges
evrey day I can see and smell the water,
the smell is for the good or the bad, but really its about living close to the sea
it makes me happy when I travel and am not on a coast I get disoriented.
no comment on snow you b*stard
two hours of squats! and big ones
really good stuff.
kmc