[quote]GhostOD wrote:
The meet is a multiply meet, but I’ll be competing single ply in the squat and bench, and raw in the dl[/quote]
Ghost, please post (or PM) the where and when for this meet. I’d like to come and watch the action if my schedule permits.
[quote]giterdone wrote:
[quote]GhostOD wrote:
The meet is a multiply meet, but I’ll be competing single ply in the squat and bench, and raw in the dl[/quote]
Ghost, please post (or PM) the where and when for this meet. I’d like to come and watch the action if my schedule permits. [/quote]
The meet in question is actually the 2012 Battle of Montreal at Montreal Barbell, which I’m 7? weeks out from, our gym’s meet won’t be until April. I’ll be competing then, too. Having a relatively short training cycle after montreal. I’ll definitely be posting about it, I’ll be trying to pull in all the lifters we can get haha
Also, for those who expressed interest in my radio show, check this link out. Lots of info and stuff. This week’s episode will be archived and podcasted.
[quote]GhostOD wrote:
[quote]giterdone wrote:
[quote]GhostOD wrote:
The meet is a multiply meet, but I’ll be competing single ply in the squat and bench, and raw in the dl[/quote]
Ghost, please post (or PM) the where and when for this meet. I’d like to come and watch the action if my schedule permits. [/quote]
The meet in question is actually the 2012 Battle of Montreal at Montreal Barbell, which I’m 7? weeks out from, our gym’s meet won’t be until April. I’ll be competing then, too. Having a relatively short training cycle after montreal. I’ll definitely be posting about it, I’ll be trying to pull in all the lifters we can get haha[/quote]
OK, gotcha. Good luck in Montreal. Lift big weights and check out the “dancers”
27/11/2011
No comment.
Bench
60kgx5
80kgx5
92.5kgx5
105kgx6
Two board
120kgx3
140kgx3
150kgx1
160kgx1
170kgx1
180kgx0
180kgx0
180kgx0
1.5 Board
170kgx0
SSB 272x3x3
GHR 3x8
45 degree ext 2x10
spud abs 2x10
AM raw bench/ assistance.
Trained at school before class. Fun session. Rest was only 30 secs between speed benches, though. Almost got sick.
Warmup
foam roll errythang
dbell cleans
ham stretch
dislocations
hip stuff
Bench
Barx2x3
135x3
135x3+ 2 chain, fully loaded at top
AM raw bench/ assistance.
Trained at school before class. Fun session. Rest was only 30 secs between speed benches, though. Almost got sick.
Warmup
foam roll errythang
dbell cleans
ham stretch
dislocations
hip stuff
Bench
Barx2x3
135x3
135x3+ 2 chain, fully loaded at top. No links on ground.
165+2 chainx4x3 ( two sets were thumbs length from smooth, two pinky on rings)
190+2 chainx4x3 ( same deal on grips)
all remaining sets were middle fingers on rings
225+ 2 chainx2x5
245+2 chain+2x4
275+2 chainx1
Woulda liked to triple that, didnt have a spotter
seated d bell press 50sx3x15
Band assisted pull up 3x15
Dbell exten 3x10
Hammer curl 3x10
Barbell shrug
225x3x15
45 days out from Montreal
143 Days out from Amherst ( competing at home, that’ll be fun)
Starting to look at training for my next meet, I’ve got some ideas. Squat cycle is going to be almost identical. I’m only going to be training 3x a week, and one day will be done at my school. Bench cycle is all made up. After the montreal meet, I’ll be able to fil it out with some real numbers. it looks fun, I’m excited. I’ll post it up if anyone is curious.
Deadlift disaster day.
Missed my opener.
Missed my third attempt with reverse bands.
My meet is 44 days out, and it’s looking less and less likely that I’ll be going.
( My opener was a weight that I had previously repped for 8)
DLs are fucking funny, its like everything has to be perfect (for me anyway) to get it right. Dont doubt yourself homie, fight through it do that fucking meet.
Some dumb bench stuff from today
warmup:
100 rotations on each side, dislocations, LAX Ball, lat hang, band pec stretch,
Bench- close grip
Barx2x3
140x3x3
170x3x3
205x8
215x8
230x8
Seated Press, no back support. 115x5x5
3A. D-Bell Row
80sx10
90sx10
100sx10
120sx15
3B D-Bell Clean 4x12
4A Pressdowns 4x12
4B D-Bell Hammer 4x12
Am:
30 mins incline walk
PM:
DE Lower
long long long warmup of mobility and glute activation and jumping
Box squat
205+3.5 chainsx10x2 in 10:19
Deficit Pulls
250+2 chainsx10x1 ( 5 of each stance)
DL hyper 115x3x12
Walking Lunge 3x12
Seated cable abs 3x12
Grip stuff
AM:
30 mins cardio
PM: nothing
Glutes are sore as fuck. Bodyweight is back up to 219, feelin full and strong.
9/12/2011
AM
trained at 6, I had to get i and out of the weightroom before the cleaning guys, as I’m studying for the rest of the day and shit
Warmup:
dislocations, scarecrows, 100 rotations, lat hang, band pec stretch, med ball throw 3x3
Bench
170 2chainx9x3
Pull ups
B/wx8,5,3,3,3
8 is a PR, haha. I’m so bad, hopefully this keeps improving.
Flat d-bell bench 50sx5x20
Face Pull 2x12
D-Bell Ext 2x12
D-Bell Curl 2x12
had some PWP ( post workout pizza) when I got home.
PM:
studying human bio, maybe get out for a walk or something later on
This was a stupid session. Supposed to be done tomorrow, but I have kind of a weird week. I’m still treading water now that I’m training alone, I need to get some training mapped out. I hate feeling like I’m just fucking around.I’ve got some ideas how the next bit of training is going to shape up, though. Probably lots of 5rms, RE and assistance. Lots of general and raw stuff. Probably sounds boring, but I kind of need it. Failing to plan is planning to fail.
Upper:
warmup
dislocations, band pec stretch, lat hang, 200 rotations
Med Ball Chest Pass
3x3
Barbell Floor Press
barx3x5
135x5
135 3chainsx2x5
155 3chainsx2x5
185 3chainsx5
205 3chainsx3
225 3chainsx3
235 3chainsx3
185 3chainsx2x5
155 3chainsx2x8
135 3chainsx2x10
JM Floor Press
100 2chainsx3x12
Seated Row ( to neck) x4x10
Standing D-bell Press 3x12
D-Bell Hammers 3x15
13/12/2011
A Good Session
warm up:
this was LONG. I did glute activation, lots of soft tissue, mobility for hips and shoulders, some jumping. i warmed up for half an hour. and then…
Box Squat with chains ( same set up as last wednesday)
Barx100
135 3.5 chainsx2x3
185 3.5 chainsx2x3
205 3.5 chainsx3
225 3.5 chainsx3
275 3.5 chainsx3
295 3.5 chainsx3
315 3.5 chainsx3
335 3.5 chainsx3
This is one of the best movement I can do right now. it really challenged me.
Deficit Speed Pulls with 2 chain
275x5x1 conventional
275x5x1 sumo
45 ext with barbell on back 95lbsx3x8
Lying Leg Curls 3x12
Cable Abs 3x12
Hey hows the radio gig going?
do what you gotta do to get stronger man! Quick question though. What are the hardest ME upper lifts for you to do?
[quote]MattyXL wrote:
Hey hows the radio gig going?[/quote]
It’s going well, actually. I have an upcoming two hour holiday special this weekend haha, and then I’m off for the holidays.
Here’s a link to last week’s show, a discussion with my friend Evan on some of our favorite stuff.
[quote]budreiser wrote:
do what you gotta do to get stronger man! Quick question though. What are the hardest ME upper lifts for you to do?[/quote]
I’ve got a lot of mileage out of floor press. All kinds of floor presses, three grips, as well as straight weight and with chain. I used to do a lot of board work,which mostly just got me really good at doing board work. I’m going to try doing some Incline on max effort day during my next cycle ( starting in the new year), and I’m hoping that makes a big difference in my raw benching. Thanks for stopping by!
And a quick shoutout to my diet today, which consisted of: two 60g whey shakes, two steak sandwiches, a chocolate bar, half a lire of milk, a club sandwich, and half a BBQ Chicken pizza.
And my final literary analysis paper, WHICH I DEVOURED