[quote]QuarterTonner wrote:
DZ - the meet will be a piece of cake, when you compare it to all the hours of training, the aches and pains, the sacrifices, and all the other things that we call life. The meet should be FUN & a nice venue to test your expectations of yourself in front of 3 judges. My coach asked me what my goals were for my first meet…I thought about for a minute and said, “9 for 9 and to learn a whole lot by watching & asking & to have FUN!”
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I appreciate your words of advice QT, I will approach this first meet in just that way. I did a lot of reading yesterday during the long rain delays in the NASCAR race, and understand where many of my mistakes are now. I will stick to the progaram I’m currently doing leading up to this “no frills” meet in April. Then change over to a more classic Westside cycle.
WK 3 ME Bench
1x10xbar
1x8x95
1x8x135
1x12x185(70%SRM)
DE Squats
10x3x190
CG Bench
1x10x135
1x3x190
2x4x190
Tryin’ to think too much into today’s training, I had goals for today and made them both. 12 reps w/70% on bench, and to add 5lbs to CG. But the squats were fucked up, shoulda loosened up first, and go down a bit more on the weight, not explosive enough from the git go. Family wants to begin training with me. I’ll need to start earlier so I can help them along.
Your doing great!Stay focused and train through it.I noticed your a NASCAR fan too.Who is your driver and car? We are Rousch racing fans,and Ford guys.Keep up the good work bro! Jimmy T
Thanks Jimmy, yes I’m a NASCAR fan. There’s alot I don’t like about NASCAR, but I love the racing. I saw my first race at the old Riverside International in 1987, and was hooked from the moment I saw those cars and felt the thunder. How I miss the road courses. I was a huge Johnny Benson fan in Cup, and still watch him in the Craftsman truck series, but now I root for Ryan Newman most of all. Been sufferin’ as a Newman fan for a couple years now, but he grabbed the big one this year in Daytona. I don’t dislike the Rousch group. Carl Edwards is from Columbia Missouri, I like him. But I’ll root for anyone who can beat those HMS drivers, well, 'cept for Jr.now.
As I stated in a previous post, I was confused about the difference between a Zercher squat, and a front squat. So, let’s try a front squat today.
1x8xbar
1x6x95
3x6x115
I’m really gased from those GMs, but I find I can go a lot deeper with these front squats. Still as painful though.
GPP today
I have a loop around the neighboorhood behind my house. Quiet area with lots of big mature hardwoods and pines. Really nice out there today with a light snow falling.
About a mile and a 1/4 run. Stopped half way on the only street without snow cover, did 6 sets of agility drills.
Got back home and did 4 sets of hammer swings. Each set is 20 swings with about a 20-30 second rest period. 40 minute workout.
DZ you are simply amazing. A truly focused person, husband, father of two and a dedicated lifter, and heading for the competitions. With that kind of inner power you will go ware ever you choose to go. Keep up the awesome work bro, destiny is not to be waited for, it is to be achieved. Stay strong you’re going all the way bro.
Your going to have a blast at that meet. Do you have someone to run around and play meet bitch for you? It helps to have someone reminding you to eat, running to put you next attempts in, basically just getting you stuff so you can focus on lifting. Where do you live again? I wonder if I can convince the GF there is a great scraping store next to the gym up there…lol
[quote]streamline wrote:
DZ you are simply amazing. A truly focused person, husband, father of two and a dedicated lifter, and heading for the competitions. With that kind of inner power you will go ware ever you choose to go. Keep up the awesome work bro, destiny is not to be waited for, it is to be achieved. Stay strong you’re going all the way bro.[/quote]
You’re way too kind Streamline! Dude, I look at your workouts and think the same thing. I’ve never seen a 50 year old that looks as good as you do. Not that I stare at 50 year olds ya know. lol Thanks Buddy
[quote]Colin Wilson wrote:
Your going to have a blast at that meet. Do you have someone to run around and play meet bitch for you? It helps to have someone reminding you to eat, running to put you next attempts in, basically just getting you stuff so you can focus on lifting. Where do you live again? I wonder if I can convince the GF there is a great scraping store next to the gym up there…lol[/quote]
Lol, anytime Colin! However, I live in a nowhere town called Allegan halfway between Grand Rapids and Kalamazoo, about 20 miles from the shore of Lake Michigan.Don’t think we have a scraping store. I told the wife what you said, and she said I guess that’d be her. By the way, what kind of shoes do you wear to DL in? I’ll need to get something soon, I deadlift in my stocking feet at home.
Holy shit fellas! I think that was about the single hardest set I’ve ever done. After 8 I was OMG, I’ve got 4 more reps to do, after 10 I was dizzy, and after number 12 I had to get the bar back on the bench.
Deads
1x6x135
1x6x185
1x6x255(70%SRM)
Add 50lbs to work set
1x2x305
That’s it for today. Recovery day and bench assistance tomorrow. Then next week off from the program, two DE days and two ME days.
Music today was Soulfly - Primative, that stuff realy gets me pumped!
Holy shit fellas! I think that was about the single hardest set I’ve ever done. After 8 I was OMG, I’ve got 4 more reps to do, after 10 I was dizzy, and after number 12 I had to get the bar back on the bench.
Deads
1x6x135
1x6x185
1x6x255(70%SRM)
Add 50lbs to work set
1x2x305
That’s it for today. Recovery day and bench assistance tomorrow. Then next week off from the program, two DE days and two ME days.
Music today was Soulfly - Primative, that stuff realy gets me pumped!
[/quote]
Looking good my bro to the south. I love the feeling just before you feel like your going to puke. That dizzy head rush. You feel sooooo goooood! Then you wait for it to go away and do again!!
Music I listen to are DJ’s play’n some house or trance. Its like your getting high and have your own club tunes mixen it up in your brain.
Great work outs, DZ. Love following you r progress. When i first competed in powerlifting I wore my old wrestling shoes. Last time I worn just socks but I don’t know if you can do that in all meets.
Had a tough weekend. Thought I would have Saturday off, but ended up working most of Friday night and Saturday morning. SO, I missed a workout, that sux. This week is an off week from the program, so I’ll do two ME days and two DE days.
Bench assistance/ shoulders and arms
Rear delt flys
2x10x12
CG Bench Press
1x10xbar
1x8x95
1x6x135
3x6x185
Side Laterals
2x12x22
Front Laterals
2x12x22
Seated Military Press
1x8xbar
1x6x65
1x6x85
2x6x105
DZ, sorry it took so long to get back to you about the GM/Squat thing. It may not make much difference with front squats or Zercher squats as they keep the torso fairly verticle and therefore don’t rely on your lower back as much but with back squats especially, it’s important that your lower back be fresh so that you can get the maximum support. That’s why lifts like GMs and deadlifts are normally done after squats.
I keep seeing you lift that rock in your avatar and it reminds me of a time I pulled my back doing something similar. It seems that when holding a weight like that, with the center of gravity away from the body, it’s really hard to keep your back from rounding and that’s where injuries come from. It’s just something to be aware of.
I love that type of training but I hate doing it in the cold. You’re a lot tougher than I am. Spring is coming though. I’m building a driveway border for my wife out of beach rocks and they average about 100 lbs each. She tells me to move the van closer to where the rocks go but I say that takes the fun out of it.
Thanks Stu, I understand your point about the squats and GMs. For that reason I probably wouldn’t do full squats and GM on the same day. Although I do sometimes do squats and deads on the same day, always squats first. You’re right about carrying heavy objects, my back gets a real strain doing that. I always wear my belt now, and feel my back is getting stronger. I’d had a few strains I thought were from having a weak back. That’s why I pound it so hard sometimes
My lower back takes a beating from carrying the anvil around the yard…in fact, it’s sore/achy within the first few steps and gets progressively worse with distance &/or time. I can appreciate what you must go through as you do it in much more severe conditions than myself. I have Squatted and DLed in the same workout with not much noticeable difference in the DL when done on a separate day. I usually do less volume in the squat, and then less warmup reps in the DL until I get to my workset(s) to save energy.
I have not really done a lot of GM’s in my career, so you are on your own there! I like the fact that you and your dog both benefit from the cardio!!!