SUN APRIL 18
recovery stuff
afternoon:
light sled dragging by feet
evening:
foam roll and tennis ball
work squat technique up to 315
biceps were sore so iced arms
also forgot that yesterday I did some beltless standups with 585 and 675
MON APRIL 19 (at Anvil)
SQUAT (monolift, squat bar)
warmup w/ bar
1x5 @ 155
1x3 @ 245
1x1 @ 335
*add belt + light wrap
2x1 @ 385
1x3 @ 385
DEADLIFT (DL bar)
warmup w/ 275
3x2 @ 365
Biceps were sore today so I took some ibf before training, seemed to do the trick. Worked out a bar position that seems to keep it even on my back for the squats, so I’ll give that a shot. Also tried a deadlift bar for the first time today, the thing is awesome, I can really pull a tonne of slack out of the thing before starting. It’s very nice.
THURS APRIL 22
BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
*add belt + wrist wraps
3x1 @ 225
SQUAT
1x5 @ 175
1x3 @ 285
*add belt + light wrap
1x2 @ 330
1x3 @ 330
This wraps up training before the meet, just some light work, things feel good. I leave tomorrow morning and I’m excitted and nervous, hopefully I can bring it all together and put up the numbers I know I’m capable of.
Have a great meet!!!
[quote]mrodock wrote:
Have a great meet!!![/quote]
Thanks mrocdock, I actually had a fantastic meet
Meet report:
Got up early to drive down the day before, I managed to eat every 3 or 4 hours so that by the time we got to the meet location for weigh ins I was 218, an all time high. Went out for sushi after and I got through a roll and half before nerves started to kick in and I lost my appetite. Got back to the hotel and I called it a day at 10, this is the earliest I’ve ever gone to sleep in ten years. Managed not to have a terrible sleep and got up by 8, ate some baby food and oatmeal and a liter of gatorade and water. Got to the meet location and kept drinking, usually I can’t eat much so I just drink. Got changed and warmed up. The meet took a good chunk of the day, the first 2 flights of squats went then bench only, then the bench flights, then bench for reps and powercurl, and finally deadlift. So a little more cool off time in between lifts than I’m use to.
SQUAT
opened at 475, I was nervous as hell but smoked it
went up to 510 for a second (7lbs. off my meet PR and 10lbs. from my personal best), hit it pretty easy
went for the glory on the last one and called for 530, I got too psyched up for the lift, snorted ammonia and stopped around and lost my focus, out of the hole I went forward with the bar and that was all she wrote. A stupid mistake, and one I wont make again.
BENCH
opened with 265, felt heavy in my hands but moved fast
only moved up to 290 instead of 300 like I’d planned, the lift felt the same, heavy after the liftoff but easy
took 305 for a PR and my first 300+ bench, a little slower but went up nice and smooth, 3 whites
DEADLIFT
we’d been waiting for over an hour at this point since the benching
opener 505, speed weight
second 550, was prepared to work for this one but it went up like a joke
for a third I was torn between 570 (my planned 3rd) and 585 which would give me 1400, based on how good 550 felt, decided to go with 575 for a 15lbs. PR and a 1390 total, it went up easier than my second, 3 whites
TOTAL: 1390
I got an award but so did everyone else who competed, I did however put up the biggest total in the 220s and the second biggest total of the meet (a got beat by a 275’er) also I would have broken every NY state record for the junior 220 class by a landslide (the total record is 1205), unfortunately I’m not eligible as I’m not a resident. All in all an excellent meet, I’m a little pissed about the last squat, but a good bench and an awesome deadlift make up for that. Hopefully, more to come.
video
One hell of a meet, superb performance!! Wasn’t expecting the wardrobe malfunction at the end, lol.
[quote]mrodock wrote:
One hell of a meet, superb performance!! Wasn’t expecting the wardrobe malfunction at the end, lol.[/quote]
Thanks man, it was a great experience. As for the nip slip I wasn’t expecting it either haha
WEDS APRIL 28
dynamic warmup. stretch groin
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
4x3 @ 315
*add belt + loose wrap
3x3 @ 365
Just some light work to try to sort out technique, everything below the waist looked good, but the bar was still a little lopsided on some sets. Gym had TWO fire alarms while I was there so I packed it in early.
MON MAY 03
SQUAT
warmup w/ bar
1x5 @ 145
1x3 @ 245
1x2 @ 335
*add belt + light wrap
1x2 @ 425
*better wrap
2x2 @ 475 → PR
Getting back into it
TUES MAY 04
warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x3 @ 315
1x3 @ 365
1x3 @ 385
1x3 @ 405 → PR (hard)
the last set of squats set off my elbow tendonitis
BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
*add belt + wraps
1x1 @ 225
1x3 @ 255 → elbows in a fair bit of pain, benching felt like crap so I called it in
SUMO DEADLIFTS
warmup w/ 135
1x3 @ 225
1x3 @ 315
1x5 @ 365
3x5 @ 405
DIPS
5x3 w/ 90 lbs.
Did the sumos to try and strengthen my hips so I can stop that annoying knee cave that tends to happen on heavier squats. They feel awkwar as hell. New PR for squats which is good, my best ever set was 5 reps wearing a belt, I think I should be able to beat that number soon completely raw.
WEDS MAY 05
warmup
BENCH
warmup w/ bar
1x5 @ 133
*add wraps
1x3 @ 176
*add belt
1x1 @ 221
3x1 @ 264
CONDITIONING
3 rounds of:
3 squats @ 353
6 pushups against light band
9 box jumps to 24" box
took about 5 mins.
tendonitis was still painful today so not alot of bench volume.
THURS MAY 06
BENCH
warmup w/ bar
1x5 @ 135
*add belt + wrist wraps
1x7 @ 199
1x5 @ 221
1x3 @ 265 (missload was suppose to be 243)
2x1 @ 287
GHR
2x10 w/ 44 lbs.
Still dealing with some elbow pain, it makes it difficult for me to keep the bar stable and control the last 6 inches of the descent. Strength is ok considering the circumstances.
SAT MAY 08
BENCH
warmup w/ bar
1x5 @ 135
1x7 @ 205
1x5 @ 225
1x3 @ 245
1x2 @ 260
1x1 @ 275
1x1 @ 285
SSB SQUAT
warmup w/ bar
1x5 @ 155
5x5 @ 245
SUN MAY 09
BENCH
warmup w/ bar
1x5 @ 135
*add belt + wrist wraps
1x7 @ 205
1x5 @ 225
1x3 @ 242
1x1 @ 260
1x1 @ 275
1x1 @ 285
1x1 @ 295
SSB SQUAT
warmup w/ bar
1x5 @ 155
1x3 @ 245
4x3 @ 295
DB CURLS
2x10 w/ 45-50
BB ROW (standing on bench)
2x10 @ 185
WEDS MAY 12
SSB SQUAT
warmup w/ bar
1x5 @ 155
1x2 @ 245
1x2 @ 295
4x2 @ 315
left, came back 9hrs. later and did:
CG BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
*add belt + wrist wraps
1x1 @ 225
1x1 @ 245
5x1 @ 275
THURS MAY 13
SQUAT (monolift, squat bar)
1x5 @ 175
1x3 @ 285
1x1 @ 395
*add belt + wraps
1x1 @ 505 → rep was a little shaky, drifted left slightly in the hole, went for a second but lost air and had nothing
HOSS PULLS (from bellow knee, quaded light band)
warmup w/ bar
1x3 @ 135
1x2 @ 225
1x1 @ 315
*add belt
1x1 @ 365
FRI MAY 14
FAST CURL AND PRESS
10x1 @ 135
5x1 @ 185
miss 205 → made clean couldn’t lock out the press
got the idea for these from Jamie Lewis of chaos and pain, it’s basically a clean and press but using a curl grip. The reverse grip on the press really hammers the triceps. A very cool and “old school” exercise, I might include these more often.
MON MAY 17
SQUAT AGAINST BANDS (squat bar, monolift, choked blue and purple bands)
to high box
warmup w/ bar
1x2 @ 175
1x2 @ 225
1x1 @ 286
*remove box add belt
1x1 @ 308
*wraps
1x1 @ 330
*TP5000 wraps
1x1 @ 352 → ridiculously hard
I hadn’t squatted against bands in a while, with the blues and purples there was a tonne of tension. Chris was saying around 300 at the top but that seems a little too high, in any event between 200 and 300 is probably about right. The last single had a crazy hard sticking point in the middle and it took what seemed like a solid 5 seconds to get through. Also tried the TP5000 wraps, I like the feel.
TUES MAY 18
BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
*add belt + wrist wraps
1x1 @ 225
3x4 @ 255
not alot of energy, elbows started to hurt a bit on the last set so I called it a day.