So here is a little write up from the Arnold Amateur World Championships from this past weekend.
Drove out Wednesday at noon. At the time of leaving I weighed 188.8. 11 hours later we arrived in Columbus, OH and I stepped on the scale and weighed 186.4, perfect. I went to bed and woke up at 6am. Stepped on the scale expecting to see a lower number but nope, it read 186.4 still. So i went and took a very hot epsom salt bath for about 15 minutes.
When I dried off and stepped on the scale it read 185.4. Right on point, the scales that they have you weigh in on are a little light usually so I wasn’t worried. Drove over to the weigh in site and hit my number. The rest of the day consisted of a lot of fluids and plenty of food. Before I went to bed I weighed 200.4 pounds. Slept fine and woke up early and was still full from the day before and decided that I had enough snacks with me that I wouldn’t need breakfast and I could just snack in between events. We arrived on time and here is how everything went…
Circus DB Clean and Press at 150 pounds for max reps in 1 minute
-I hit 8 reps and just missed my 9th. This was good enough for a tie for 1st place.
-This felt great and I had high expectations for myself on this event having hit 9 reps in training and seeing other competitors struggling in warm-ups.
630 Yoke for 70ft
-18.87s with a drop, 23rd place, 2nd to last
-this put me back into 11th place. I really was just super slow on this and it is a glaring weakness in my game. Need to eliminate this fault. This event was ultimately what killed my chances in this contest.
300 pound Hussafell Carry for max distance
-carried it for 402ft which was a 1st place finish by about 20ft
-Super happy with this event, i had a feeling I was going to surprise some people with this event and I did just that. This bumped me up to 4th place overall
250 per hand Farmers Walk for 70ft
-finished in 10.81s which was good enough for 9th place. This run felt really fast for me and I was very pleased with it. Set me back to 5th overall though
Deadlift Medley
-I got 22 reps on this event which gave me 12th place on that event and 6th overall. Super happy with this since the deadlift has killed me in past contests.
So I placed 6th overall which unfortunately was not good enough to qualify for day 2. I was happy with my performance. I knew I was going to have to place in the middle of the pack on the farmers, deadlift, and yoke going into this competition and I just wasn’t able to do that with the Yoke and that was what did me in. I want to give a huge congrats to Jon Alderson who is the 185 pound World Champion.
I was lucky enough to become pretty close with Jon over the last few weeks and if someone other than myself was going to win this contest I would have wanted it to be him. I am as hungry as ever and know how close I am to becoming truly elite at this weight class. I am very ready to get better.
Well Monday night I hit a beltless Front Squat PR - 308 x 2
Then followed that with 230 x 4 sets x 4 reps
Didn’t train yesterday but think I am going to pull tonight
March 8th, 2014
Back Squats
325 x 3
375 x 2
added inzer wraps - 405 x 1
Then switched to Sling Shot Wraps - 455 x 1, and 475 x 1
3s Paused Back Squats
325 x 2 sets x 3 reps and 1 set of 4 reps
Back Squats
325 x 13 reps
3 Mat Deficit Deadlifts
355 x 2 sets x 5 reps
365 x 1 set x 5 reps
March 10th, 2014
1.Bench Press w/ comp pause - 275 x 3 sets x 3 reps
2.Z-Press - 180 x 2 sets x 4 reps and a 3rd set of 6 reps
3.Flat DB Press - 75’s x 21 reps, 60’s x 30 reps
4a.Chest Supported Row - 74 x 4 sets x 10 reps
4b. Triset (1 press, 1 skull crusher, 1 pullover) - 35’s x 4 sets x 6 reps
5a. Hanging Leg Raises - 3 sets x 10 reps
5b. TRX Curls - 3 sets x 8 reps
5c. Banded (Gray Elite Band) Rows - 3 sets x 20 reps
6. Ab Wheel - 2 sets x 8 reps
March 11th, 2014
Deadlifts - 405 x 2, 455 x 2 sets x 2 reps
Block Deads off of 4 mats - 480 x 1, 480 x 0
Deadlifts - 385 x 4 sets x 2 reps with 60s rest
3s Paused SS Yoke Bar Olympic Back Squats - 325 s 2 sets x 3 reps
RDL’s - 275 x 2 sets x 6 reps
Loop Hip Extensions with 5s eccentric - 3 sets x 4 reps
March 15th, 2014
Back Squats - 415 x 1, then added the sling shot wraps 455 x 1, 505 x 1
Then 3s Paused Back Squats - 345 x 3 sets x 3 reps
March 16th, 2014
Bench Press - 275 x 2, 305 x 3
Z Press - 175 x 2 sets x 4 reps
Free Weight Chest Supported Row @ Ocean State gym - 120 x 5 sets x 10 reps
Tricep Hell - 175 x 5 reps at 0,1,2,3,4 boards
185 x 5 reps at 2, 3, 4 boards
March 18th, 2014
Back Squats
405 x 1
315 x 3 reps with a 3s pause and 1 rep speed
315 x 2 reps with a 3s pause and 1 rep speed
Deadlifts
455 x 1
then switched up my form with the help of Mike King at The Playground Gym in Ft. Lauderdale, FL
405 x 1
455 x 1
475 x 2
March 19th, 2014
Strict Press - 185 x 5, 200 x 2 PR
Bench Press - 308 x 1
Chest Supported Row - 5 sets of 10 reps
Hypers - 4 sets x 15 reps
March 22, 2014
Back Squats - 455 x 1 with cheap wraps
Deadlifts - 315 x 8 sets x 1 rep
365 x 2 sets x 1 rep
Pull Throughs - 4 sets x 15 reps
Abs - 4 sets x 15 reps
Saturday March 29th, 2014
Competed in the Open 198 Raw Modern Division at the New England Revolution
Placed 3rd
Squats - 455/505miss/505miss
The 3rd attempt was due to a misstep once I had actually squatted the weight so I got red lighted. I know the rules and knew I had fucked up the second it happened.
Bench - 305/320 (5 pound PR)/330(PR)
Deadlift - 485/520/540 PR
Happy with 2 PR’s but looking forward to the next one and improving and getting out of wraps more than likely.
Tuesday April 1st, 2014
Strict Press - 180 x 5 sets x 2 reps and a 6th set of 4 reps
Axle Split Jerk out of Rack (3 working sets up to an RPE of “9”)
215 x 1, 255 x 1, 285 x 1, 300 x 1
Chain Flyes - 40 pounds x 3 sets x 15 reps
Chest Supported Row - 80 x 4 sets x 9 reps
Dips - 20 pounds added x 3 sets x 10 reps
Standing Calves - 225 x 2 sets x 15 reps
Hanging Leg Raises - 3 sets x 12 reps
RKC Planks - 3 sets x 30s
Sunday, April 6th
Conv. Deads - 405 x 3 sets x 5 reps
Sumo Deads - 315 x 6 sets x 2 reps
Yoke - 445 x 6 sets x 50ft SPEED
SS Yoke Bar Goodmornings off of pins - 135 x 3 sets x 6 reps
Pendlay Rows - 135 x 10 reps
165 x 2 sets x 10 reps
Then some ab work
Monday, April 7th
Strict Press - 185 x 5 sets x 2 reps with 60s rest and a 6th set x 4 reps
Log Clean and Press on the Pitbull Log
230 x 1
270 x 1
300 x 1
320 x 1
Chain Flyes - 60 x 3 sets x 12 reps
Dips - 26 pounds x 3 sets x 10 reps
Calves and Abs
Tuesday April 8th
Back Squats w/no sleeves no belt - 325 x 8, 345 x 8
SS Yoke Bar Paused Olympic Back Squats - 295 x 2 sets x 5 reps
Yoke - 490 x 2 sets x 50ft, 580 x 50ft
SS Yoke Bar Goodmornings - 125 x 3 sets x 10 reps
GHR - 3 sets x 6 reps with red band
Body Saw Holds - 3 sets x 20s
Thursday April 10th
Bench - 275 x 6
Close Grip Bench - 225 x 2 sets x 9 reps
Dead OHP - 175 x 8 sets x 1 rep with 30s rest and then 155 x 4 sets x 1 rep with 30s rest
Chest Supported Row - 95 x 4 sets x 6 reps
Hammer Strength Decline Press - 3 sets of 10 working up in weight then a quadruple drop set on a 4th set
Then 3 rounds of…
Head Supported Rear Delts - 15’s x 12 reps
Bandy Press Downs - orange band x 20 reps
Fat Bar Curls - 65 x 8 reps
Saturday April 12th
Conv. Deads - 415 x 3 sets x 5 reps
Sumo Deads - 335 x 4 sets x 2 reps
365 x 3 sets x 2 reps
415 x 2 reps
465 x 1 rep
SS Yoke Bar Pin Goodmornings - 155 x 3 sets x 6 reps
Farmers to Keg - 230 farmers and 175 keg x 50ft each x 2 sets
Hanging Leg Raises - 3 sets x 10 reps
Tire Flips - 650 x 100ft