9-7-09 12 days out
squat:
135x2x5
185x3
225x3
275x1- - YouTube
335x1
Just trying to figure out my opener, 335 was harder than I expected. From what I know about the meet im going to, their pretty anal about depth. Will probably end up opening with 315.
The video sucks, and its dark as shit, but hopefully you can get an idea of how low I go.
[quote]BlackLabel wrote:
9-7-09 12 days out
squat:
135x2x5
185x3
225x3
275x1- - YouTube
335x1
Just trying to figure out my opener, 335 was harder than I expected. From what I know about the meet im going to, their pretty anal about depth. Will probably end up opening with 315.
The video sucks, and its dark as shit, but hopefully you can get an idea of how low I go.[/quote]
Sorry dude, due to the lack of light and the shadow I couldn’t really tell your depth, look low though. However, you had a lot of speed with 275 so I’m sure you’ll get 315 easily.
I think depth was about right. Keep stretching though so you can go deeper. I like 315 as an opener. If you smoke it you could take a pretty big jump; for instance, up to 350. If you smoke that you could go up as high as 385. Nothing is better than taking that first squat deep and smoke it. It will set you up for a good day. Of course you can come back from missing the opener, but we’ll just skip that altogether.
Someone had once asked me if I was nervous about my opener. I said hell no, I know I can squat that weight smoothly on my worst day. I think this sort of approach reduces anxiety on a stressful day.
[quote]whup wrote:
BlackLabel wrote:
9-7-09 12 days out
squat:
135x2x5
185x3
225x3
275x1- - YouTube
335x1
Just trying to figure out my opener, 335 was harder than I expected. From what I know about the meet im going to, their pretty anal about depth. Will probably end up opening with 315.
The video sucks, and its dark as shit, but hopefully you can get an idea of how low I go.
Sorry dude, due to the lack of light and the shadow I couldn’t really tell your depth, look low though. However, you had a lot of speed with 275 so I’m sure you’ll get 315 easily. [/quote]
The light was actually pretty good in my basement, it’s just a really shitty camera. I thought my speed was pretty good to, I think I will take the 315 opener.
[quote]mrodock wrote:
I think depth was about right. Keep stretching though so you can go deeper. I like 315 as an opener. If you smoke it you could take a pretty big jump; for instance, up to 350. If you smoke that you could go up as high as 385. Nothing is better than taking that first squat deep and smoke it. It will set you up for a good day. Of course you can come back from missing the opener, but we’ll just skip that altogether.
Someone had once asked me if I was nervous about my opener. I said hell no, I know I can squat that weight smoothly on my worst day. I think this sort of approach reduces anxiety on a stressful day. [/quote]
That sounds good. Im very confident I can put up a PR. I mean, I had a pretty hard DL session only 3 days ago, and I walked around/played football for a good 5 hours before I squatted. That probably made things a little harder then they should have been.
Im sure with all the people and music, ill be able to get into a more positive attitude (if that makes sense).
[quote]BlackLabel wrote:
mrodock wrote:
I think depth was about right. Keep stretching though so you can go deeper. I like 315 as an opener. If you smoke it you could take a pretty big jump; for instance, up to 350. If you smoke that you could go up as high as 385. Nothing is better than taking that first squat deep and smoke it. It will set you up for a good day. Of course you can come back from missing the opener, but we’ll just skip that altogether.
Someone had once asked me if I was nervous about my opener. I said hell no, I know I can squat that weight smoothly on my worst day. I think this sort of approach reduces anxiety on a stressful day.
That sounds good. Im very confident I can put up a PR. I mean, I had a pretty hard DL session only 3 days ago, and I walked around/played football for a good 5 hours before I squatted. That probably made things a little harder then they should have been.
Im sure with all the people and music, ill be able to get into a more positive attitude (if that makes sense).
[/quote]
When I was preparing for my first meet my opener felt shitty a couple of weeks before, then 10% below my opener the week before felt like shit. But on meet day I felt strong on the squat. You’ll be rested and ready on game day!
9-8-09 13 days out
Bench:
135x5
185x1- paused
235x1- paused
225x7
Just threw in the extra set of bench for the hell of it. Wasnt on planning on working out today, but im busy tomorrow. Ill do some light squatting and benching on monday and tuesday, but today was my last “heavy day”, if you could even call it that.
Good luck with the meet!!
[quote]crankMAN wrote:
Good luck with the meet!![/quote]
Thanks crankMAN, hopeing it goes as planned.
Did some light training today. A few sets of clean and jerk, and DB OH extensions. Training for my next cycle (starts Sept. 28th) will be as follows:
Monday:
Beltless Squats 5/3/1
Power clean 5/3/1 - Not sure if Ill keep them in
Tuesday:
CG bench 5/3/1
bench dips
lat pulldown
Thursday:
DL 5/3/1
Deficiant DL’s
GM’s
Friday:
Standing MP 5/3/1
Incline BB bench - only 3 sets
Pendalay rows
OH DB extensions
Your job on meet day will be to exude calm confidence, and visualize perfect execution of each lift. In this way you will have lifted part of the weight before you step on the platform. In short, fucking kill it buddy.
I plan on it Mrodock!
So, yesterday I squatted. I worked up to like 3 sets of 275, I was just to worried about my depth and im glad I did. I talked to Modi because hes competed at Albany before, and he said they were super strict on depth. I was hitting depth before, but not the depth they required. I dont think squatting last night will affect my performance next saturday. Some vids from last night…
Today I did circuit’s.
1st circuit:
1 minute plank
40 yd sprint
20 foot BW lunges
45 lb. plate carry
115 power clean x 8
I did this 2 times without rest, and another two times without rest.
2nd circuit:
1 minute jump rope
3 back and forth sprints
1 minute JR
5 BAF sprints
Repeated this twice. I was DIEING at the end. It was hell, but I feel good that I did it.
9-14-09
Paused bench:
135x4
185x2
205x2
Pushups
Nice and easy day. Light squats tomorrow, probably will work up to… 225, maybe.
kick ass at the meet dude, after i would consider wider squats i think it might allow you to remain more upright
Good luck man!
Thanks IronAbrams and Bignate!
After the meet im gonna change a few things. My squat will come first. Ill stretch all the time, and have a few conversations with Undesired. Hes a pretty big squatter, so I hope he can help me out. And yes Nate, ill be expirimenting with a wider stance.
Bench is still a mystery to me, but I think I might know how to move it a little and get that 300 bench. I think after the meet, Ill run my 5/3/1 cycle with CG and a 2-board, with dips and power pushups as assistance. And I will be doing Incline on my MP day.
I cant fuck this up.
9-15-09 4 days out
Squats:
Worked up to a double with 185, just going for some muscle memory. The squats looked alright, so im hopeing that 315 will sink me a little deeper, which im sure it will.
I got a fourtune cookie today that said “You will have a pleasant trip”.
Kill it dude. Remember the little things…stay tight, hold your air, listen for commands. You’ll be alright.
[quote]Ramo wrote:
Kill it dude. Remember the little things…stay tight, hold your air, listen for commands. You’ll be alright. [/quote]
Will do, and thanks alot for the support man, I appreciate it.
Leaving for the meet now, I decided it would be better to stay over night then to wake up at 3am and drive there.
Not sure if ill be back tomorrow or not, might have to stay another night depending on how bad traffic will be.