Peak week 1, medium day
https://instagram.com/p/8MlpKRmcge/
Squat 405 5x3
Bench 225 5x3
Deadlift into red minis 315 10x2
Peak Phase Week 1 Heavy Day
Squat 470 2x2 90%
Bench 245 2x2 90%
Squats felt like shit during warmups, at 330 I was having some major groin pressure and pain, got angry threw my belt and said I was done.
I decided to nut up and go ahead and squat more but jumped right into wraps at 420 for a single, then hit 4 PRs, never had 470 on my back.
Bench went surprisingly well. Very little shoulder pain.
Squat
https://instagram.com/p/8RmCNvmcvs/
Bench
https://instagram.com/p/8Rq3hKmcnA/
Peaking Deadlifts, heavy.
2x2 90% 520
https://instagram.com/p/8WqNLHGcnO/
Need to open up a bit more and get my shoulders back but i can do that.
Then did 4x6 bamboo bar bench to work on my shoulder, followed with some mobility and stretching.
Is that little stack of stuff between your feet set up to keep things lined up and centered?
To open up more and get your shoulders back, will you use any special drills or assistance lifts? Or just think more about it when you pull?
[quote]FlatsFarmer wrote:
Is that little stack of stuff between your feet set up to keep things lined up and centered?
To open up more and get your shoulders back, will you use any special drills or assistance lifts? Or just think more about it when you pull?
[/quote]
It’s actually a gymaware. We’re using it to measure bar speed as it correlates to our % being used. It can do velocity, newtons, and a bunch of other stuff if you wanted it to.
To open up more i’ve got a bit of tightness left to work out in my legs with massage therapy.
For the shoulders just some thoracic mobility drills and a conscious focus on it.
Really cool stuff. Did your deads go .8m/sec?
[quote]FlatsFarmer wrote:
Really cool stuff. Did your deads go .8m/sec?
[/quote]
hahaha no.
.21 and .24 on the last set, don’t remember the first.
70% work is around the .4 range, 80% is in the mid .2 to .3 range. 90% is in the .14-.19 range and speed work is .4-.6 based off this weeks data.
Deadlifts are a bit faster than my 90% squats were this week. It’ll be neat to see the next 2 weeks data.
Light squats
360 6x3 70%
Medium Bench
225 4x3 80%
Bamboo bar bench 4x6
Benching felt food and solid, shoulder didn’t bother me too much, squats were light and fast.
Medium Squats 82.5% 5x3 420
https://instagram.com/p/8ebOOumclK/
Medium Bench 82.5% 5x3 225
https://instagram.com/p/8ejGTEmcjC/
Speed Deadlifts into bands 57.5% 10x2 335
https://instagram.com/p/8ejGTEmcjC/
Overall everything felt good. This peaking phase is off to a nice start.
Heavy Peaking Day Week 2
Squats 92.5% 480 1x2 1x0 1x2 ( that’s 2x2 with a failed set between ) ( 10lb pr over last week 25 over last meet )
https://instagram.com/p/8jfuaomcsk/
First set felt good, but elbow positioning was off, 2nd set someone wrapped me and the wraps just got bound up, 3rd set wrapped myself again and it was much better.
Bench 92.5% 2x2 250
https://instagram.com/p/8jjUSTGchu/
Forearms were a bit in pain, but likely due to the shitty elbow positioning on squats and lack of chest warm up before hand.
Feeling pretty good mentally and physically headed into this meet.
I’m not one for training on emotions but lately I’ve been channeling some anger and nervous energy and it’s helped a bit here and there. If I get too psyched up forget the lift, but I don’t want to be completely relaxed about it either.
Bench takes a pretty mental and technical focus for me. Squats I can get a little aggressive but have to focus on driving off my heels. Deads require a pretty good technical setup and then a sharp focus into just driving up.
Week 3 of peaking, medium day:
85% 5x3 squats
85% 5x3 bench
Skipped speed pulls to save my hips.
Had graston on legs sunday, massage on back tuesday.
Feeling pretty good still, a bit beat up but that’s expected at this point, 1 more week of training, then rest then the meet on the 31st
Finally on to the good stuff. Working up to 100%s this week. Last nights training was blah
4x3 80% squat
4x3 80% bench
Didn’t do speed pulls. Hips are still disgusting. I feel like shit. Mentally I’m exhausted. It’s definitely the end of a training cycle. Ready for this deload next week.
500 hundo squat.
https://instagram.com/p/9HqaouGctJ/
Failed 515, didn’t even attempt 530 like the program called for. In massive need of a deload.
500 was a 45# pr over my last meet
270 bench
https://instagram.com/p/9H00yOGcr2/
10lb pr.
Now just to make something happen Friday night on deadlifts.
Started sodium and water loading on Sunday. Carbs have been pretty much non-existent, should drop weight fairly quickly on Thursday.
Been moving around every day doing light stretching just to keep blood flowing, will go do some movement pattern stuff Wednesday then head to Ohio Thursday morning.
Excited to go compete and see some of my EliteFTS buddies.
Last day of water load, sodium load is over. Will drink about 1.5 gallons of water today then call it quits until after weigh ins on Friday.
Openers are set at
Squat 470
Bench 245
Deadlift 540
The squat and deadlift opener set me at a 25lb meet pr so that’s something. Bench is pretty shitty as usual. David has some ideas for the next training cycle to get my bench up and fix an issue with my back.
If all goes well 2nds are leaning towards 505, 265, 570 and thirds depending on those at 515-520, 270-280, 580-600
600 is likely a pipe dream unless 570 flies up twice as fast as it did last week.
Took 470 for my squat opener today, got called for depth.
Tried to sink it on the next 2 and just couldn’t get out of the hole. Bombed out.
Not the meet I was expecting but the judges were consistently looking for deep squats and i’ll admit I run my borderline. Time to get back to training. I’m thinking I’ll run a 12-16 week hypertrophy phase and try to fill out 198