I have read your training articles from the begining to the end. You are doing great so far and it seems that you have lots of help out there getting your training right. If this is your first meet don’t be scared just know what the rules are for your division and you should do fine. Make sure that you read up about the commands given and the lights versus pass or fail on each lift. In the USAPL division I competed for my first time at age 39 and took 3rd place in the 220 weight division. I was totaly awe stricken that I even placed and received a trophy in my first competition. I wish you the best of luck in April. I am competing in a USAPL meet in April as well and I am going for first place this time. I never had the advantages you have by training with a partner and in a Powerlifting gym. Aim high and I am sure you will do well. Looking forward to seeing your next post.
Cgret,
Thanks for the words bro. I’ll keep ya posted. Peace.
Friday 2/20/04
DE Squat/DL
Box Squat 2 chains per side
12x2 165 lbs.
Speed DL
7x1 225lbs.
Elevated 4 boards Glute Ham Raises
4x10-12
10, 10, 10, 10
Reverse Hyper
4x10-12 160 lbs.
With the advice of some of my training buddies at my gym, I’ve decided to forgo all band work for awhile (a long while) and focus on chains for speed instead. It seems, bands have a tendency to decrease stability and supporting muscle strength, since there is not much give in the band work exercises. This would be especially disadvantageous for a rookie like me who needs a strong strength foundation.
Sunday 02/22/04
DE Bench Day
165 + 2 chains per side
9x3
DB Floor Press
4x10 70 lbs.
Pullups with 40 lbs. attached
5x6
Face Pulls
4x20 75lbs.
Str8 Leg Situps (on GLute Ham Bench) with 40 lbs DB accross chest
4x12
I dont know about that whole band squats dont build the stabilizers…they force you to build stabilizers by giving you a grounding effect…thats why if you ever whatch someone squat with bands for the first time they shake and wabble all over because they cant stabilize the grounding effect…working with bands builds the spinal erectors and stabilizers way better than straight weight or chains…you would be fine with a purple or a green band…jusy my opinion…big m
ME Squat/DL
Monday 2/23/04
SSB Box Squat
barx45
95x5
135x5
185x3
205x2
225x1
235x1
245x1
255x1
Elevated 4-baord Glute Ham Raises
4x10-12 10, 10, 10, 10, 10
Reverse Hypers
4x10-12 180lbs. 10, 10, 10, 10, 10
Well, I’ve been busy as hell and haven’t kept up with my training log. Here goes the big make-up.
Wednesday 2/25/04 ME Bench
Shirt Work Singles up to 285
LockOut Dips 5x10 80 lbs.
DB Rows 90 6x8
Face Pulls 4x20 75
Machine Upright Rows 3x20 65
Friday 2/27/04 DE Squat/DL Day
Purple Band Speed Sq
8x2 180 lbs.
Speed Pulls of 100 lb. plate
7x1 225 lbs.
Elevated GluteHam Raises (4board)
5x10
Hyper 5x10 180 lbs.
Sunday 2/29/04 DE Bench
9x3 135 + 2 chains per side
4board CG Press
5x5 225
Pull-ups 4x10 40 lbs.
o=overhand u=under
6o, 6u, 5o, 3u, 4o
Face Pulls 4x20 75 lbs.
Str8 Leg Situp 4x12 50 lbs.
Board Press Finisher 135 lbs*
Bench 135 5 times, then add 1 board, bench 5 times, etc. etc. up to five boards, no rest. This was insane.
Monday 3/1/04 ME Squat/DL
Squat (no box)
95x3
135x3
185x3
225x3
265x3
275x1
315x1 (will be opener for meet)
4board Glute Ham raise 5x10
Wednesday 3/3/04 ME Bench
Raw bench with pause
135x5
185x5
225x1
245x1
255x1
Lcokout Dips 4x20 BW
DB Rows 4x8 85 lbs.
Face Pulls 3x20 80 lbs.
Friday 3/5/04 DE Squat/DL
Box 8x2 165 + 2 chains
Speed DL 7x1 245
Elevated 4 board GH Raise 5x10
Hyper 3x10 180 lbs.
Sunday 3/7/04 DE Bench
9x3 135 + 2 chains
4 board CG Press 5x5 235 lbs.
Band Press Downs 3x10
V Bar Weighted Pullups 45 lbs. 4xmax
4, 4, 5, 6, 5, 4
Face Pulls 4x20 80 lbs.
Str8 Leg-Sit Ups 4x12 50 lbs.
Monday 3/8/04 ME Squat/DL
Squat DL
135x3 225x1
185x3 275x1
225x3 300x1
245x3 315x1
265x3 365x1 (opener for meet)
275x1
4board Glute Ham Raises 5x10
There. All caught up. Sorry to keep you in suspense. The meet is not this weekend but next weekend. Next week will be a much deserved week off. Peace.
Wednesday 3/10/04 ME Bench Day
DB Incline press
35x10
40x10
45x10
50x10
55x10
60x10
65x7
Lockout Dips 3x20 BW
TBar Rows 3x8 90 lbs.
DB Rows 3x8 85 lbs.
Face Pulls 3x20 80 lbs.
Sled Drag-Face Pull 1 trip
Sled Drag-Tricep Extension 1 trip
Have i missed it? How did you get on at your first meet?
I,ve made a search but nothing came up.
Nobby
Man I’ve been MIA for some time. I still left every scheduled day and haven’t missed a workout in since like last year. I’ve just been extremely lazy in posting my workout log. I see BIg Martin has like about 185,678 entries in his. I need to get my act in gear.
At my first meet, which was awesome by the way just to be there: I squatted 350ish, but left way more in me. I benched only 270 and pulled 365. I’m learning it is a very “mental game” especially at a meet.
However yesterday after DE squats, I pulled 435 with ease only 3 weeks after the meet. My goal is 315 bench, 405 squat, and 5 plates for deadlift by June 16th. I should be right on track.
Weight is right around 185.
Thanks for that.Good job by the way! Hope everything goes well for june.
BTW did you get to choose your tunes?If so what did you have to get you fired up?
Nobby
i wonderd where you have been…bm
Looks good. Congratulations on your first meet. I’ll have to try that bench finisher sometime, never seen that before…