NATIONALS PREP
WEEK 2 - WEDNESDAY AM
Bench:
196 x5
236 x4
286 x3
306 x2
326 x1
*shirt
376 x3
396 x3
416 3x3
426 x2
NATIONALS PREP
WEEK 2 - WEDNESDAY PM
CGBP
185 x5
225 x4
275 5x3
Super easy.
Cable rowing: 120x15, 150x12, 170x10, 190 2x10
Face pulls: 40lb 4x20
Alternating curls: 30lb 3x8
Good. Feeling fresh.
NATIONALS PREP
WEEK 2 - THURSDAY AM
Deadlift (sumo):
225 x5
275 x4
325 x4
375 x3
*belt
395 x3
425 x3 - felt a bit heavy
Put on suit bottoms. Tried pulling 475 3 times in the bottoms but It felt terrrrrrible. I had them on backwards so maybe thats the problem. I think I will try to get a looser suit. Was feeling pretty lousy so I finished with 305 2x4 beltless for form. Bleh.
NATIONALS PREP
WEEK 2 - THURSDAY PM
Deadlift (conventional)
135 x5
185 x5
225 x5
275 x5
325 2x5
335 2x5
355 x8 - Monster PR… Don’t know why dummass me didd this. Ahhh well… I really need to train smart. I had a bad morning so I should have rested up. Thats ok. I will be less stupid tomorrow!
Narrow neutral pullups: 8,7,6,5
Ab wheel rollouts: 2x10 with 45lb
Tomorrow is bench pyramid with chains and boards. Work up to 2x2 295+25lb chain then do ~4 sets of board work then ramp back down. I think 3bd will be my focus. I think that the 2.5-3.5bd height is where my bar really decelerates when I bench shirted.
Nice benching, I look forward to seeing your meet results, keep it up.
NATIONALS PREP - WEEK 2
FRIDAY AM
Bench with chains (all sets +25lb of chain)
175 x5
215 x4
255 x3
275 x3 - feeling slow
295 2x2 - felt really slo
295 x4 - 3bd
285 x4 - 2bd
285 x4 - 3bd
After I stopped my right elbow started hurting like crazy. Damnit. It feels better now. Planning on going to do some curls and rear delts etc. Hopefully it will start to feel better. I have been neglecting my prehab lately so this was my fault. grrr
Just went in to do some prehab. Did curls for few sets, chest flyes, rear delt flyes, face pulls, tricep pushdowns and 4x5 185lb CGBP. Felt pain free but with slight ‘iffyness’. Damn you! I am not overly worried. Will be fine by tomorrow for squats.
NATIONALS PREP - WEEK 2
SATURDAY
Elbow still felt iffy and my abs are on fire so just did something easy:
High bar pause squats:
225 x5
275 5x4
Walking on treadmill 15 minutes 3mph 5% incline
Tomorrow heavy squat doubles + bench
Monday light deadlifts + light bench
Tuesday: REST
Wednesday: Work up to straps up doubles of 600 ish
Will post more details soon
NATIONALS PREP - WEEK 2
SUNDAY AM & PM:
AM:
Bench:
185 x5
225 x5
245 x5
265 x5
285 x5
315 3x2
Elbow was a bit iffy but nothing really to worry about.
Dips: 4x8 - Very weak at these. Will work on them.
Chest flyes/rear delt flyes/hammer curls: 3x10 25lb each
PM:
Squat:
235 x5
285 x4
*belt
345 x3
*wraps
415 x3
465 x3
*bttoms
505 x3
535 x3
555 x3
575 x2
600 x2 - PR
Felt great.
[quote]arramzy wrote:
Will post more details soon
Holy smokers!
Thanks Clutz. Going great.
NATIONALS PREP - WEEK 3
MONDAY AM
CGBP with chains
165 x5
205 x5
245 4x4
Deadlift:
225 x5
325 2x4
395 3x4 +3 - Missed last rep cause ripped callous.
Monday active recovery session:
OHP: 45, 55, 65, 75, 85, 95 6x10
Curls: 15lb 4x20
Rear delts: 15lb 3x20
Chest flyes: 15lb 3x10
Bench: 45lb 3x50
Tricep pushdowns: 20lb 2x40
Lat pulldown: 120lb 4x12
Face pulls: 60lb 3x12
Felr very rejuvinating. Feeling good. Elbow still feels off for some reason. I am upset about that. I am sure with a day of rest tomorrow I will be fine… Then insane volume squatting for wednesday (5x3 555 bottoms then 5x5 445 b/w).
Tuesday active recovery:
Squat:
135 2x10
225 2x5
315 2x3
225 2x10 - high bar
Bench:
135 2x10
205 2x5
255 2x3
205 2x10
Deadlift:
145 3x25
That was fun. Felt really good to stretch into all movements. Feeling ready for one of the most intense weeks of my life.
NATIONALS PREP - WEEK 1
WEDNESDAY AM
Squat:
235 x5
285 x4
325 x3
*belt
375 x3
*wraps - THP
455 2x3 - Felt weak first set so did it again. Felt slightly better but elbow started acting up again. So decided to drop for a couple and I will try again tonight.
315 3x5 - beltless
Tonight I really want to get on the suit and hit 15-20 reps in the suit. I am contemplating tightening the hips slightly but I am nervous to do it so soon before nationals. Might wait till after nationals to do so.
NATIONALS PREP - WEEK 3
WEDNESDAY PM
Squat:
235 x5
325 x4
*belt+wrap
415 x3
*bottoms
505 x3 - I was an idiot and left the suit slippers on… This caused the suit to ride up like mad
555 2x2 - Gym closed and with the suit riding up into my ass crack it just felt terrible.
Also, the elbow was twingy again. I am really working on it. Taking my ibuprofen, stretching, doing mobility work and following some of kstarr’s advice. It feels perfect today but I am nervous to strain it more at this point. I guess we will wait and see.
NATIONALS PREP - WEEK 3
THURSDAY - Noon
Bench:
185 x5
225 x4
260 2x3
300, 305, 310, 315, 320 5x2
325 x1 - felt slow so I racked it early.
Elbow felt fine really. Just a very minor twingy’ness at the end. But overall I am just feeling a bit beaten up. I need to rest and eat better. Been eating crap and inconsistently so I have gotten fatter the last 3 weeks or so. Really need to clean up the diet to prevent excessive fat gain and to improve recovery so I can maintain some training.
I wish I was better at taking time off… I think it will be for the best to rest tomorrow and pull saturday, bench sunday then do some squats monday. Depending upon how I am feeling then the week after will be my heaviest squats of the cycle (645 2x2 is my intent though depending upon elbow/recovery etc it may not happen) and I also really need to get in the shirt a bit more!!! Also I just ordered a suit that I think I will be able to pull in so I need to work on that! Gahhhhhhhh!!! I’m gonna request that they postpone nationals a couple weeks for me. It will all work out in the end I am sure.
What kind of suit are you looking at getting? I think I’m gonna use the summer to start gettig used to lifting in gear, maybe do provincials equiptted. I have a inzer hardcore (which i think might work well to pull in) and that titan fury. But from everything I’ve read and seen the super katana and super centurion are the way to go? Thats what your using now right?
I squat in a super centurion and and now learning the super katana… The suit is amazing but the shirt is very difficult to use. I used to pull in the same suit but it is now just too tight for me so I ordered a velocity to try. I also just ordered a regular centurion 2 sizes larger then my usual suit for a training suit.
My first shirt was a fury and I really liked it. Tempted to go back because it was just so easy to use and felt so nice and springy versus the stiff feel of the superk.
Thanks, how does to regular centurion compare to the super centurion? I’m really liking my fury so far, this week my second time training in the shirt I got a pretty easy double off a 1 board with 405 so I think I should easily get my goal of over 400lbs haha