Going up in weight is much funner, and probably more satisfying than down. Sounds like a good plan.
Way to stay tough and finish strong at the meet.
Thanks OP. I’m just totally frustrated with my performance. I’m just driven now to fix things.
3/20/14
Light Bench:
45 x 20, 135 x 10, 185 x 5, 225 x 3, 255 x 3, 285 x 1
Bench with 5 Second Pause:
4 sets x 1 rep x 225
Dumbbell Flies:
4 x 12 x 35
Svend Press:
5 x 30 x 3 plates
I’m still beat up from last weekend. I decided to go light today, and rest up for next week. I sent my shirt back to Titan today to get altered. I surprised to learn the first alteration is free. I’m having the neck scooped and re-enforced. I’m also have the chest plate tightened slightly. On top of that, I blew out some stitching on the left sleeve. I’m having that repaired. They assured me I can have it back by mid-June.
My family and me at the meet. My wife keeps us organized, my daughter films, and my son helps in the warm up room.
Final thoughts:
I had a lot of fun, but the disappointment only drives me to do better. I can’t ask for more support from my family. It’s a very long day, and they are there with me. I just dropped it on my wife last night about heading back in July. I’ll hand it to her I know she does not have a ton of fun all day, but she’s there.
Crippler, I think losing weight meet week has definitely impacted my meet bench numbers and I’m guessing that is what happened to you as well. Nice job on the deads 534 looked real close based on that picture.
I agree Dave. In July I am not going to worry about weight. It is going to be about PRs. I found a USPA meet in November I might attend. For that one I’ll drop down again. The website says there is money prizes, so I am intrigued.
Today I started the Coan deadlift program again. I put 555 at a projected goal. In reality I will be happy with 545-550. By the time I am done with this, it should be about time to peak for July.
3/24/14
Deadlift:
Warm Up: 135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
Working Set:
420 x 2
Speed Sets (90 second between sets):
8 sets x 3 reps x 335
Assistance Work (Circuit / 90 seconds between exercises):
Stiff Leg DL:
3 sets x 8 reps x 275
Bent Rows:
3 x 8 x 275
Underhand Lat Pulls:
3 x 8 x 100
Good Mornings:
3 x 8 x 225
It’s been several months since I’ve done this workout. I forgot what an evil man Mr. Coan can be. The speed sets are not hard, but they just wear you down. The nice thing about it is, that it doubles as a cardio workout. I was sweating my fat ass off by the end.
3/25/14
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 3, 295 x 3, 325 x 3, 345 x 1
Bench With Heavy and Pause:
225 x 1
245 x 1
275 x 1
Deadpress:
135 x 1
225 x 1
245 x 1
Svend Press:
4 sets x 30 reps x 3 plates
I’m back to raw training. For the time being I am going to try something new. One workout will be 3,3,3,1 and the next will be a max effort day. It’s just something I came up with myself, and a different spin. I’m really not sure how it will work, but at least things will be mixed up a bit.
3/27/14
Kroc Rows
4 sets x 12 reps x 100
One Arm OH Press:
10 x 30, 10 x 40, 10 x 50, 10 x 60
DB Shrugs:
4 x 30 x 100
Rope Press Down:
4 x 20 x 95
Straight Bar Press Down:
4 x 20 x 105
One Arm Extensions:
4 x 10 x 35
Kickbacks:
4 x 10 x 30
In and out of there in 40 minutes. It was nothing real hard, I just was able to get the blood flowing.
Just read the meet write up. It looked like a learning experience that will help you in future meets. I always struggle with how much to warm up at meets with a lot of lifters because you are there for a long time waiting to lift and it’s so easy to miss being in that nirvana high energy state for optimal power. When I lift at home I control when I have my supps and coffee so it’s easy to time when my energy is at its highest for great performance. This is much more difficult at a meet.
Your goals are good for the dead and it’ll be great to see you in the mid 500’s soon.
Onwards and Upwards!
Loved the meet write up. Sorry about the bench. The platform is not always our friend:(
Love the family photo too!
Onwards and upwards, indeed!
Thanks guys. As I told a couple people at the gym this morning, failure pushes me even harder. As a perfectionist, it drives me out of my mind. I’ll get it fixed.
3/29/14
Squats:
10 x 135, 5 x 225, 3 x 275, 1 x 315, 3 x 415, 3 x 465, 3 x 480
Paused Squats:
1 x 425
1 x 405
1 x 385
Leg Extensions:
4 sets x 12 reps x 205
Squats felt real good. I had a lot more in the tank, although my thighs are screaming now. Due to an out of town meeting next weekend, I only have to work one day in the next 10. Sometimes my job really has some benefits. I’m hoping to use this time to get some great training in.
Nice meet writeup Crippler. Sorry to hear about the bench but that’s the way it goes sometimes. You only fail if you don’t learn and improve and I’m sure you’ll smoke it in your next meet.
You using a shirt? It looks like it in the pic.
Titian Fusion shirt. I sent it back last week to get the collar scooped and re-enforced. That was the most troubling thing. The weight I was opening was less than I do raw. I’m back to raw training now.
3/30/14
Bench: (one rep day)
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 295 x 1, 365 x 1
Bench With Heavy Band:
245 x 1
275 x 1
295 x 1
Low Cable Crossover:
12 x 35
12 x 42.5
12 x 50
12 x 57.5
Svend Press:
4 sets x 30 reps x 3 plates
It was the second workout of my new bench experiment. One week is 3, 3, 3, 1 followed by all singles. 365 was easy, other than I lifted my ass a little. I keep thinking the bands will help with power from the bottom.
4/2/14
Coan workout / week 2
Deadlift:
10 x 135, 5 x 185, 3 x 225, 1 x 275, 1 x 315
Working Set:
2 x 420
Speed Sets (90 seconds between sets):
8 sets x 3 reps x 360
Assistance circuit (90 seconds between exercises):
Stiff Leg DL:
3 sets x 8 reps x 275
Bent Rows:
3 x 8 x 245
Underhand Lat Pulls:
3 x 8 x 100
Good Mornings:
3 x 8 x 225
Everything felt strong today. For the speed sets I concentrated on pulling as fast and hard as I could. Once more I was impressed with the way the workout works the body.
[quote]Crippler56 wrote:
Titian Fusion shirt. I sent it back last week to get the collar scooped and re-enforced. That was the most troubling thing. The weight I was opening was less than I do raw. I’m back to raw training now.
[/quote]
Was the fit incorrect? That’s quite the issue I should think. I hope you didn;t find out at the meet…
I don’t think so. It was not overly tight, and that is on purpose. Normally my 16 year old son and wife are my help. It fit just as I wanted during training. In fact I had no issues at all leading up. I think my issue was my brain, and not gear or muscle. I pressed a legal 445 three weeks before the meet.
4/3/14
Over Head Press:
10 x 45, 10 x 65, 5 x 95, 5 x 135, 5 x 155, 5 x 185
Kroc Rows:
4 sets x 15 reps x 100
Front Raises:
4 x 10 x 40
One Arm Press:
4 x 15 x 35
One Arm Extensions:
2 x 10 x 30
2 x 20 x 30
Kickbacks:
4 x 20 x 30
Machine Dips:
2 x 20 x 170
2 x 20 x 230
Rope Press Down:
4 x 20 x 105
Nothing major today. I felt a little beat up from yesterday, so I kept things on the light side. I have an out of town meeting, so I’ll have a couple of days to repair.