Deadlift day
405x1
460x1
495x1
535x1 10lbs PR!! Felt pretty smooth too, but I torn a huge hole in my hand from an old callous… Tried taping it.
Trunk Ext superset with Decline Crunches for 5x10
Had to leave after that because I was bleeding through the tape on my hand.
Terrible day today…
Bench 255x5
295x3
325x0…
Paused the first rep of the ones I got.
Not sure what went wrong today. 4 training days in a row, torn callous and couldn’t grip the bar normally, left shoulder has been acting up. Those are all good excuses but I should’ve gotten that. Kinda worried about what to hit for my meet. My bench has been really inconsistent lately… A lot of all time PR’s and a lot of lack luster showings.
Rows and Shrugs 5x10 with 155lbs
Close Grip Decline up to 275 lbs
Pull up 5x8
Conditioning
Nothing felt good today.
Squat day yesterday. Starting to taper down the volume for my meet next weekend. I was planning on warming up to my opener and 2nd attempt
Warm Up
45x10
135x5
225x3
315x1
365x1
Opener 390x1 Got the rep no problem, but it didn’t feel as fast as I wanted. I may drop to 385 for the meet
2nd attempt 415x1 Got the rep, but again, speed didn’t feel super fast, and it was supposed to be 420.
Backed down and did 3x3 with 315
Leg ext/leg curls 5x10
Curls
Cardio
My passed two squat sessions haven’t felt great, but I’ve hit the weight. I think I just need a rest for a bit, which is what next week is for. I was hoping to crush these for some confidence next week, but I’ll be ok. I’m not pressing this week because of a shoulder injury (perfect timing with my meet almost here…) and to get some rest CNS wise.
Bench
Warm Up
45x10
135x5
225x3
275x1
Opener 295x1
2nd attempt 315x1, once again, I’m not sure what’s going on with my bench, this rep was a grinder…
Pullups 5x8
Tricep pushdowns 5x10
Seated Rows 5x10
BW 192lbs. I’m hoping the decrease is bodyweight is the reason for my subpar performances lately… Pretty frustrating.
Thinking about running this program after my meet to mix it up for a little while. Seems like a fun temporary set up to mess around with. I’ll probably use the percentages for the other three lifts as well and run this for a 4-day split (with different assistance work of course). Matt Kroc came up with it and he’s a beast, so I figured it’s worth a run.
Deadlift day tomorrow after class and work. Working up to my openers and maybe my 2nd attempt depending on energy.
Deadlift
Warm Ups:
135x5
225x3
315x1
405x1 (add belt)
455x1
Opener 485x1
2nd attempt 505x1 Tore the damn callous again. I’ll probably need some Nu Skin or super glue at the meet just in case. It was supposed to be around 515 to reach my goal of 535 again, but just like most lifts recently it felt harder than the last time I did it. Starting to get a little frustrated.
Trunk ext with black band 5x10
Hip flexor work 5x10
decline crunches 5x10
Curls
Cardio.
Pissed.
Meet is this upcoming Saturday. I’ll probably go to the gym two more times for some very light work and go over commands one last time. I’m feeling a little overtrained, so nothing will be of significant weight. Callus is healing up and I’m hoping it won’t be an issue. The shoulder is still bothering me, and will probably result in me dropping my bench goal, but it’s not the end of the world, it’s my first meet. Other than that, I’ll be eating as much as I can, while staying under weight, and doing mobility work. Hopefully I’ll get a good bit of sleep, but I have a huge Advanced Spine test this week and will be studying my ass of for it.
Went to the gym Monday
Did squats 3x3 with 225
bench 3x3 with 185
Leg Curls/Ext 5x10
Rows/Triceps 5x10
Cardio
Then a few sets of each with 135. No deadlifting today. Still trying to let the callus heal. Today was just about going over commands and staying focused. I’ll head back in tomorrow and do it all again, but with 135 or so.
Meet is tomorrow! Feeling pretty good! Got my girlfriend to help me work on some soft tissue restrictions, and feel pretty relaxed. Hopefully the shoulder has healed some. My callus is looking pretty good and hopefully it’ll hold up. Other than that, I’m confident I’m going to make weight. I just have to pack my gym bag and food bag and try to get some sleep tonight!
Good luck tomorrow big dog. You’re going to kill it.
Thanks man! Meet is in the books and it was a blast! Didn’t hit all the numbers I wanted, but I won my weight class, learned a lot, and found out I look good with a gold medal on. I’ll do a full write up tomorrow and hopefully make up a video. Thanks for all the support and advice guys! I look forward to getting stronger and doing another meet! Now time to Eat, Drink, and Be Merry!
Meet Recap:
Had a great time and overall a pretty good meet. The only PR I hit was squat and I got 424. My bench just wasn’t there today, and I have no explanation why, but I only got 286. For deadlift, I ended up with 507, I went for 534 on my last attempt, but the bar went forward and I was too exhausted to recover. I feel like I left a lot on the platform and have a lot of improvements I can make in my next meet and should have a big total PR. Here is a video I made of my attempts. I couldn’t figure out how to put the song I wanted on the video, so I’ll post it too. You should play both of them together to get the full effect…
Georgia Spring Open 4/6/13 - YouTube (meet video)
Good lifting! Time to start planning out for a 2nd one!
Exactly! I’ve laid low this week, recovering and doing mobility/conditioning. Ready to start back up next week!
I just did a search for savannah, ga and this thread was the first one that popped up. Hopefully you still check on this site. Next August I plan on moving either to Savannah or not too far from it. I was wondering about gyms/jobs in the area. How are they around that area?