Pause bench
385x1
420x1
445x1 @8.5, PR
395x3 http://instagram.com/p/03YCWsKPMR/
Not much to say. Explosiveness is insane, can’t wait to hit 455.
Pull-up/push-up/dip some by some
4 hours of sleep? NO PROBLEM. Lightest a heavy bench has ever felt on the unrack.
3/31
Squat
425x1
445x1
465x1
475x1 @8.5
425x2 paused
Deficit Mod Sumo
405x1
455x1
485x3 @8
So I made the executive decision to ditch wraps. I think I can beat my wrapped meet pr, I planned on doing it anyway for my next meet, and I’m not getting much weight out of them because I have difficulty feeling my quads. Should still hit 1600+ and then a rum qualifying total at the following meet in August.
4/1
Pause bench
385x1
425x1 @8.5
395x3 @8.2 http://instagram.com/p/08HjEKKPGp/
Was feeling sluggish the last two days so am saving up for 450+ Friday. Backdown set was much easier this time.
Wide lat Pressdown/serratus push-up
110x10x3/x15x3
[quote]Spidey22 wrote:
Damn your Sumo is really fast off the floor. I guess just from the narrow stance. Plus your hips look wayyy more opened then they used to be. Good job dude. [/quote]
Thanks BREH
I’ve gotten tons stronger simply from better positioning. I’m also really bad at grinding deadlifts, so it’s by necessity lolll
@lift @alpha
Thanks, my friends! Having a lot of fun with it!
@justice-lollll. Now that I’ve figured out how to position my pelvis when I’m standing around, I have no pain at all for the first time in like 10 years. DAT POSTURE
[quote]Powerpuff wrote:
Your instagram videos are super fun to watch. And they stress me out a little. [/quote]
Hahaha I try to make them as ridiculous as possible for dem likes
4/2
Squat
405x1
435x1
465x1
485x1
Halting mod sumo
495x3
4/3
Pause bench
385x1
425x1
450x ehhh
Blew it off my chest, it stuck in the middle, and then the spotter grabbed it before I could try and grind. Not the worst thing because it would have been a hella grinder. Felt light as fuarrrk. Left after this because I didn’t want to push anything. Shoulder was on fire in the back.
4/3
Squat
405x1
435x1
465x1
495x1 rawwwww PR @9
Best my squat has felt literally ever. Finally got a good technique figured for my leverages. New SBDs are sick.
Been sulking for a day so that I could write this in good spirits.
Did another water load, then sodium/carb cut and 24-hour food/water fast to weigh in at 198 on the dot from 204. This sucked and I’ll probably just cut carbs and sodium for two days next time and make up the difference in the sauna.
BENCH
400 good
430 good
455 no lift, missed at lockout
No freaking clue how I didn’t lock this. This felt like what 425 was feeling like in training, felt lighter than the 450 I benched successfully in November, and I was 100% sure I had it on the unrack. In reality, I have to change my setup. I’ve now been to at least 6 meets using this setup, and I’ve felt completely loose and slippery at every single one. This is clearly a me issue and I obviously need to get my feet under me more. I missed this lift right around where I usually drive through my feet the most, so that’s the likely culprit.
DEADLIFT
585 good
640 no lift
640 no lift
Annnnnd I flew off the rails and went full retard after that missed bench. I was told by multiple lifters/friends to make smaller jumps on DL. But I got cocky and made a jump from 1 to 2 that was at least 20 pounds more than any jump I made in training. My big head saw 675 and wanted 1600 in my second attempt. Better planning would have accounted for the possible miss on bench, which should have changed my strategy to making sure I reached my 1600 goal above all else. Could have done 620 on 2 and still attempted an all-time pr of 645/650 and would almost certainly have had it. But I rushed my setup too much and never got as upright as I normally am. And I have never missed a DL that close to lockout.
Execution was terrible and wasted a fantastic peak. I’ve never felt this good at a meet. But I need to fix my bench setup and make smaller jumps on deadlift. The CNS is pretty taxed at that point and it’s just not smart making such a big jump.
All in all, I had an amazing time even though I was disappointed in myself. Still had a 24-lb PR total even after switching from wraps to sleeve-only and I feel great about squat. But I’m capable of much more and expect greatness, so I have a huge chip on my shoulder now and can’t wait for August. Check out my training log if you want to follow my journey into squatting everyday during my next prep.
Db Press/serratus push-up
105x15/x10
105x15/x10
105x14/10
Didn’t fail a rep but rotator cuff basically hit a limit and I didn’t try the 15th
Pressdown
105x10x4
Threw in some extra push-ups and rotator work.
4/28
Beltless squat
405x1 @9
425x1 @8.5
435x1 @9
315x7
325x7
325x8
All rep work is high bar. And I went deep as fuuuuu on those last two sets. Instant soreness like I’ve never felt in my glute medius…can’t wait to see how these help my comp squat.
Reverse hyper/chins
230x10/x10x4
Will keep all rep work high bar for the time being.
Beltless Sumo
495x1 @7.5
535x1 @8.5
425x5
455x5
465x5 @9
Form got sloppy at 535 so stopped, but getting more and more used to pulling it like a real sumo. Basically I’m stopping whenever my back jumps in and overworks.
Wide Bb row
325x8
335x8
345x8
Chin
+20x15
Taking too long right now…need to streamline my workouts.
Bench felt fantastic…shoulder is bueno. Except that I’m an idiot and aggravated it trying to clip the damn dip belt. Don’t reach at funny angles, kids.
[quote]Ravenous_ wrote:
…so…any chance we could see that off season meet prep plan? The results certainly speak for themselves.[/quote]
Yea absolutely! I’m so lazy about writing these days.
Off-season (8 weeks)
Push/leg/pull/push/leg/pull/off
General structure is comp lift+2 or more accessory, preferably compound accessory
Week 1 was recovery and 2x on all the comp lifts
Added squat minimums in week 2 on push days (about 85%+ of what I estimated my Beltless max to be)
Added bench minimums on pull days this week
Main theme is to increase tonnage lifted over the entire cycle. I try to at the very least add weight to the rep sets every week, and I’m going to add sets when I feel up to it. I increase sets on accessories almost every session. I’m doing this cycle in a hard cut, so I feel pretty awful. But nothing feels overly heavy or anything like that.
The idea of the minimums is to keep practiced on the comp lifts, but not push for maxes every day.
The meet prep will be 5x squat, 5x bench, and 3x DL with very little accessory work. I’ll have a compete outline of it as I approach the training cycle.
At my buddy’s gym for his birthday, so workout was a little sporadic. Still hit that easy pr.
5/3
Pause Bench
405x1 @9
320x10x9
330x10@9
335x10@9.5
Ugh. Derby day lack of sleep and lifting on Sunday really had me feeling bad, but I took forever long rests so I could get the volume in.
Bench felt really bad this week. I felt explosive up until about 315, then it was heavy. Should be back on track next week…need to hit 420+ without the spotter and with a long pause.
