NATIONALS PREP - WEEK 5
Thursday PM:
deadlift (sumo):
225 2x5
315 2x4
385 x3
405 x3
425 x3
*belt
445 x3
465 x3
485 2x2
Awesome session. Definitely slowed down on lockout a bit but I think that was from upper back fatigue from the conventionals. I think my deadlift is definitely getting stronger and is well on the road to 600 if all gooes perfect!
NATIONALS PREP - WEEK 5
Friday AM:
Bench + 25lb chains:
145 x5
195 x5
215 x5
235 x5
255 x5
275 x5
*slingshot
295 x5
315 x5
Good session. 275+25lb chain for 5 was a bit tough but not failure. Very happy. BW was 207 this morning so I am doing good for weigh in. Will just avoid too much crap and I might drop the creatine but I usually seems to make me lose a bit of strength when i go off it so I will probably just stop water 16 hours before weigh in… Not to worried.
25lb 5x20 DB bench
25lb 5x6 Hammer curls
Done.
Friday noon: Went in for a 40 minute recovery session. A lot of hip stretching… I think depth will be a lot better/easier tomorrow. 5 mins on rower, 5 mins on eliptical, 5 mins on bike. I need to start doing some shoulder mobility work because I know that is a weakness. I will start with some door frame stretches and shoulder dislocates every day and see if that helps out.
Holy jesus, you must be thick at 5’6! Remember when the plan was to compete at 83kgs? haha. I’m up to 177lbs so I’m gonna move up a weight class for Nationals too. Plus theres way more competition at 83kilos which makes it way more fun. Can’t wait.
Glad to hear you are moving up clutz! Yes, I am rather thick… Thighs are 28+ inches. I measured myself and I am actually closer to 5’7 now… don’t understand it but hey I guess I have grown at age 20/21?
Anyways…
NATIONALS PREP - WEEK 5
Saturday AM:
Squat:
235 x5 - right away my back felt bad from the deadlifts. I knew tightness would be a problem.
325 x4
*belt+wrap
415 x4
465 x3
*bottoms
505 x3
555 3x3 - suit bottoms wayyyy too low for first 2 sets so they were like 1/4 squats. Third set was better
595 x2 - Tried going slower but it just kills me when I lose that bounce.
645 attempt straps up - didn’t squat cause I was gonna pass out due to beign inable to breather.
645 x1 - killed it straps down. good.
That is all. Going in to shrit up tonight.
NATIONALS PREP - WEEK 5
Saturday PM:
Bench:
185 x5
225 x4
275 x3
295 x2
315 x1
shirt - 46 f6… hard to get on but once it’s on… boy does it feel like a joke compared to that #&$^#&$^#$&#^ super katana!
365 x3 - Almost touched…
405 x2 - Did touch…
425 x1 - easy
445 x1 - hard’ish… I am weak at lockout
425 3x1
Probably gonna do: 190/200/205+
Need to work on lockout majorly.
Sunday was a rest day.
NATIONALS PREP - WEEK 6
Monday AM
Medium grip (pinky on rings) bench with chains
185 x5
225 x4
275 x3
295 2x2
*Slingshot
335 x2
365 4x2
225 x8 - no slingshot
Good session. I think that this setup mimics the strength curve of shirted bench pretty reasonably actually. I still think I have been neglecting my board work too much so I will be in tonight to do some 2 and 3 board work. Hopefully go up to 345ish.
Went in for active recovery.
10 min on elliptical
7 min on rower
Alternating curls:
25 x8
35 x8
45 2x6 - Can’t believe I’m writing this, but this a bicep PR hahahahahah
30 2x10 - hammer curls
Rear delt flyes:
20 x12
30 4x10
Feeling good!
NATIONALS PREP - WEEK 6
Monday PM:
CGBP (ring fingers on inner rings of ivanko bar):
135 x6
185 x6
225 x6
265 3x5
285 3x2
Nice and easy.
Rack pulls from patellar tendon: 225 x5, 315 x5, 405 3x5
Some walking.
Just about to go in for some straps up squats.
NATIONALS PREP - WEEK 6
Tuesday AM:
Squats
235 x5
325 x4
*belt+wraps
415 x3
465 x3
505 x3 - B/W PR!!
*bottoms
555 x2 - Cutting up my hips from the belt a lot so they were high so I decided to put straps up
555 x2 - not good
595 x1 - worst rep of my life. Totally collapsed over. Just disgusting
595 x1 - A lot better but still really lousy
595 x2 - wayyyyyy better. Still not what I was hoping but in the range of acceptable. I really need to keep some excess material under the belt on the front because of my gut and hip expansion as I squat. The speed was reasonable. I am still having trouble breathing but it is manageable. Also, I can’t get the bar to feel like it is sitting right, but that will come in time. Will be putting the suit+Straps every 4 days until like 8 days out. Need the practise!
I am surprised you don’t have more “bro’s” posting in your log with you.
You are a strong son of a bitch, ain’t ya?
I like your views on training the big lifts as frequently as possible in order to get better at them.
Thanks for stopping by Spock. I don’t know why no one has taken interest in my log… Ah well, I really just do it for myself.
I am glad you like my system… I think for a raw or single ply lifter it is the msot efficient way to train for 90+% of people if they know how to program it. Especially intermediate lifters with mediocre technique. If you have any questions or are interested in trying something of the like then LMK and I can help for sure.
[quote]arramzy wrote:
Thanks for stopping by Spock. I don’t know why no one has taken interest in my log… Ah well, I really just do it for myself.
I am glad you like my system… I think for a raw or single ply lifter it is the msot efficient way to train for 90+% of people if they know how to program it. Especially intermediate lifters with mediocre technique. If you have any questions or are interested in trying something of the like then LMK and I can help for sure.[/quote]
I know this wasn’t directed at me, but I’m interested in trying something akin to how you train. You’re at a level of strength I’m striving for.
Hey Mmmatt. Thanks for the compliment. I have worked hard but I think if you are willing to put in the work than you can certainly get there as well. Please PM me with your questions and I will gladly give you what advice I have to offer.
NATIONALS PREP - WEEK 6
Tuesday PM:
I just put on my loose suit bottoms (44 NXG+) before even starting. They don’t do much of anything without a belt… I can pretty much get to depth with the bar so yah.
225 2x5
275 2x5
Put the straps up. My real goal for this session was to practice moving with the straps up.
315 2x5
365 2x5
405 5x3
315 3x5 - Paused
Very fun sessions. I did all of this (16 sets lol) in about 35 minutes. Obviously moving fairly fast but it was very easy. Other than the 405 sets they all moved like air. 405s were still very easy for sure though. Felt mostly like a recovery session with a bit of practise dealing with straps up. I will tighten the straps on this suit very slighty because they are very loose right now. I want to use this suit as a less stressful means of practising.
NATIONALS PREP - WEEK 6
Wednesday AM:
Bench - Medium grip (pinkys on the rings)
135 x6
185 x5
225 x4
265 2x3
305 3x2
*add foam press and switch to pointer finger on inner ring
335 3x2
335 2x3
205 x10 w/o foam
few sets of curls, chest flyes, rear delt flyes, tri extensions with 15lb DB
Then few sets of rowing on the cable maxhine.
Feeling tired. Crappy night’s sleep… augh
[quote]arramzy wrote:
Thanks for stopping by Spock. I don’t know why no one has taken interest in my log… Ah well, I really just do it for myself.
I am glad you like my system… I think for a raw or single ply lifter it is the msot efficient way to train for 90+% of people if they know how to program it. Especially intermediate lifters with mediocre technique. If you have any questions or are interested in trying something of the like then LMK and I can help for sure.[/quote]
I’m following along! But there really isn’t that much to comment on, since you’re “just” killing the basic lifts all the time. Needs more all around sexiness haha.
[quote]samoth2 wrote:
[quote]arramzy wrote:
Thanks for stopping by Spock. I don’t know why no one has taken interest in my log… Ah well, I really just do it for myself.
I am glad you like my system… I think for a raw or single ply lifter it is the msot efficient way to train for 90+% of people if they know how to program it. Especially intermediate lifters with mediocre technique. If you have any questions or are interested in trying something of the like then LMK and I can help for sure.[/quote]
I’m following along! But there really isn’t that much to comment on, since you’re “just” killing the basic lifts all the time. Needs more all around sexiness haha.
[/quote]
x2
hahahaha well glad to hear that some people are following along. Hey, I do the basic lifts all the time because if you want to be good at something, you damn well better be practising it! It’s not like a basketball player practices shooting a basket by pitching a baseball… So why would I do good mornings to be good at squatting? Anyways, glad to hear you are enjoying the log.
NATIONALS PREP - Week 6
Wednesday afternoon:
Bench recovery:
115 3x15
205 2x8
255 3x10 off 2.5bd
255 x6 - chest
OHP: 45 x15, 65 x12, 85 x8, 115 3x8
Walking for 15 min
NATIONALS PREP - Week 6
Thursday AM
Deadlift (sumo):
felt like shit at the start of the session
225 2x5
325 2x4
415 2x2
*belt and full suit on (40 velocity)
465 2x2
505 3x2
Ended good. Quite pleased with this performance giving how much I felt like crap.
Thursday afternoon - Conditioning:
105lb behind neck push press +high bar squats TABATA - Too easy.
8x40 jump rope - death
Tabata on the rowing machine - death
15 min of slow uphill walking
Well fuck… I weighed in 97.5kg after this session. Probably puts me at 95.5kg in the AM. I will be really careful with the intake now and I will be adding in a few conditioning workouts per week (~40 mins of interval type work). Also a few fasted morning cardio (130HR for 30 minutes). Hopefully this will really help with leaning out a bit without strength losses. I want to be 93.5kg in the morning by the meet so that I can do ~1.5kg dehydration to allow some eating the morning of the meet, then rehydrate once I weigh in. This means I need to drop only 2kg about which I think I can do compeletely of fat because I have gotten a bit softer lately. Must be around 11-12% now. Losing 2kg will be me at ~9% which is much better. Who knows, I might move up to 105kg one day but certainly not for nationals!