Thanks GV. Not up to your level, but baby steps…
7/1/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 120 x 5, 155 x 5, 185 x 5
Barbell Shrugs:
2 sets x 10 reps x 430
2 sets x 10 reps x 455
30 Second BB Hold:
400
Side Raises:
4 x 10 x 35
Two Arm Extensions:
4 x 12 x 80
One Arm Extensions:
4 x 12 x 35
Rope Pull Downs:
4 x 20 x 95
No big deal. The 30 second barbell hold was kind of cool. I like the challenge of trying to hold the bar. The last 10 seconds are the worst.
Thanks GV. Not up to your level, but baby steps…
7/1/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 120 x 5, 155 x 5, 185 x 5
Barbell Shrugs:
2 sets x 10 reps x 430
2 sets x 10 reps x 455
30 Second BB Hold:
400
Side Raises:
4 x 10 x 35
Two Arm Extensions:
4 x 12 x 80
One Arm Extensions:
4 x 12 x 35
Rope Pull Downs:
4 x 20 x 95
No big deal. The 30 second barbell hold was kind of cool. I like the challenge of trying to hold the bar. The last 10 seconds are the worst.
Great squat work Crippler. What are looking at opening on the squat?
Thank you Dave. It’s a push/pull meet.
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x1
365 x 1
385 x 1
425 x 1
With Heavy Band:
275 x 1
295 x 1
315 x 1
Svend Press:
4 sets x 40 reps x 3 plates
I’ll be two weeks out as of Saturday. This was the last heavy bench. I tried to nail what I think will be my attempts. I was a little unsteady off the rack at 425 and 315, but it went well. I’ll bench once more with just the opener.
Great work. You’ll have a great meet. Happy 4th.
I feel real good coming into this GV. I don’t really want to get too up, only to crash and burn.
7/5/14
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
475 x 1
495 x 1
525 x 1
535 x 0
Seated Leg Curls:
4 sets x 12 reps x 170
I’m pretty sure somewhere around 475 will be my opener. I don’t have a kg chart handy, so I’m not sure what the exact weight will be. It was very easy today. As was 495. I think 501 will be my second attempt. 525 today was solid. I want my final attempt to be above 530. I’m pretty sure 534 is where I want to be.
For today I went for 535, because I felt so good. It really was not close, but I had three heavy attempts prior. I then backed off some of the work, to stay fresh.
7/6/14
Two Arm Extensions:
80 x 12, 85 x 12, 90 x 12, 100 x 12
One Arm Extensions:
4 sets x 12 reps x 30
Kick Backs:
35 x 12, 40 x 12, 45 x 12, 50 x 12
Straight Bar PD:
4 sets x 20 reps x 100
Poundstone Curls:
55
DB Curls:
4 sets x 10 reps x 40
Rope Curls:
2 sets x 10 reps x 80
40 minutes and out. I’m down to 13 days. Nothing left to do, but get dialed in.
Good luck with the upcoming meet, I look forward to seeing the results. You’ve been working very hard!
Your attempt numbers look very close to mine for the last meet.
Thanks for checking in y’all.
7/10/14
Bench (opener only):
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 3
365
355
345
Bench With Heavy Band:
315 x 1
Because of work I had to miss squats yesterday. With hopefully a day off, I plan to try to get them in this afternoon.
Bench today was kind of funny, because of my spotter and work issues. My goal was to find the lightest weight I can open at with my shift. I had my son spotting at the head, and two of the normal guys at the sides. I asked one of the side guys to give me the “press” command, because sometimes I cannot feel it with my shirt. For 365 I was sure I was touching, but I could not tell. I heard the dude say something, but I was not sure. I probably held 365 for five seconds before I pressed.
355 and 345 were easy. I think I will open somewhere around 350.
I then started to work with bands. After the first set I got a call from work, and was told there was an emergency and they needed me ASAP. I ran home, showered, and changed. I got about two miles down the road and they called back. Now they did not need me.
As it turns out, it was probably for the best. It keeps the volume down. I plan on a final light bench on Monday.
7/10/14
Round 2
Gotta love having one day off this week. You have to make the most of it. I hit the gym again for an afternoon run.
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 430 x 5, 460 x 5, 490 x 5
Paused:
425 x 1
415 x 1
405 x 1
Leg Extensions:
4 sets x 12 reps x 205
My money sets were pretty strong. I may have been a little high on the last one, or two at 490 however.
Nice work Crippler. You are set up for a good meet.
7/14/14
Deadlift (opener workout)
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
475
Light Front Raises:
4 sets x 10 reps x 30
Light Side Raises:
4 x 10 x 30
Front DB Pulls:
4 x 10 x 35
Finally a day off from work. It sucks I had to work seven days in a row the week before a meet. It happens in my line of work from time to time. I have to stay positive, however, and say the week at work will keep my muscles fresh and not beat up.
I kept everything light today. My goal was to crush my opener. 475 was very easy. In fact I held it for about five seconds. Looking back, I opened at 468 in March. I’ll probably do something similar on Saturday, just to get on the board.
Tuesday I’ll hit a bench opener. I’ll then stretch and rest the rest of the week.
7/15/14
Bench (opener workout)
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 3
350
Svend Press:
4 sets x 40 reps x 3 plates
The goal today was to just nail an opener. I hit it with no problems. For my last meet I opened at 380, but I had some issues. This time I am going very light. I just want to take the pressure off. I’ve been opening at 365 for this cycle, so 350 should not be a problem. My goal is still a 400 pound bench in a contest. To date I have only done that in the gym. Maybe Saturday is the day.
I returned home earlier today from the meet. I arrived Friday after a three hour drive and went right to weigh in. My whole family, including my mother and father went. For my son helps out in the warm up room, and my daughter films. The wife is nice enough to come along for the show.
The meet started at 9:00 AM on Saturday. I opened with a light bench of 352. I hooked up with a couple of cool guys I knew from past contests in the warm up area. He helped each other all day. 352 was strong and easy. I then went up to 385 for the second attempt. I had to fight it just a little at the top, but it was no problem. 402 was my third attempt. It has been goal for a while to hit 400 in a meet. I stalled out about half way up. Since I set a state record I would have been given a fourth attempt, but I passed. I didn’t have 400 in me that day.
Deadlift was at 2:00, and I opened with 472. It went up easy. I then went to 507. Once more it was easy. For a third attempt I went with 534. It was my goal coming in. It went up strong. Once more I set a state record, so I was given a fourth attempt. I bumped up to 545. I got mad at the bar, and pulled it up with no issues. I think I might have even had 10 more pounds in me. 534 and 545 were PRs, so it’s all good.
In the end I had a great time and won some nice trophies at the WABDL National Championships. As soon as I can figure it out again, I’ll attach some video.
PR’s on both lifts-great job Crippler! Looking forward to the videos.
Can’t wait to see video. Great job setting those state records!
Deadlift 545 from this last weekend.
Looked like you were good for at least another 10 pds.
Congratulations!