NATIONALS PREP - Week 6
Friday AM:
Bench + 25lb of chains fully loading and deloading:
135 x6
185 x5
225 x4
265 2x3
295 5x3 - Very pleased. Good bar speed.
315 2x1 - The second one was a rocket.
2x10 w/ 20lb DB of chest flyes, rear delts, curls, and tri extensions
Jump rope x140 - Who would have known it is that hard to fricking jump rope? 8 year old girls are insane.
5min on the bike
Shirting up tonight!
That’s quite a weight gain since the start of this log and 11-12% is far from fat. YourDoingItRight.
I see you sent Mmatt and Spock81 some info about your programming. If you wouldn’t mind I’d like to see how you plan your training as well.
yah it is alot of weight gain. Never really realized that I have put on like 15kg. huh… If you want programming advice just PM me with your Q’s, I am happy to help! I am contemplating starting carb back-loading but I feel very nervous about the whole eating 750g of carbs between 6-9pm everyday…
No specific questions at the moment, but when I’m done with these 3 months of Sheiko I’ll probably ask a bunch of questions.
Carb back-loading does seem intriguing but since the book is so damn expensive it’s hard to really look into it. 750 grams of carbs sound awesome! Although it might be tough to consume in 3 hours.
Went for afternoon recovery:
Rowing machine: 5 min warmuop then 8x20sec intervals w/ 40sec rest… Death!
Walking for 10 min
Foam rolling
Benchin the bar
Squatin the bar
NATIONALS PREP - WEEK 6
Friday PM:
195 x5 - felt slower that morning due to fatigue
235 x4 - again, slower
285 x3
325 x1
375 x2 - slingshot
415 4x1 - shirt on. Having trouble grooving a couple reps. Otherwise, moves like lightning
415 2x2 - really got the groove. Hit doubles very easy, definitely felt like ~88-92%. This is good considering I am fatigued from morning training and this training cycle. 190kg might almost be too light to open. Will probably do 190-202.5-210+ if I am feeling good. Otherwise 190-200-205+
3x6 curls 45lb
3 sets of lat pulldown.
Great day!
Samoth:
Oh, I can eat insane amounts myself. Could probably get down 10,000 cal every day if I wanted without too much trouble. As it is, I already eat probably 800g of carbs a day and like 5000cal.
I would love to be able to eat so much without turning into a fat ass but I’m turning into a fat ass on less than half those calories.
The rowing sound tough. I just started rowing a bit myself and I’m totally destroyed after 3x500m.
Saturday:
Was going to squat but life got in the way. Just had a chance to do some quick intervals:
8x30 second sprint intervals with ~90sec rest on average.
I think I won’t do much more conditioning work but will instead really focus on my diet for a while. I don’t think making weight will be that hard, but I don’t want to be worried about it. I was 211 this morning so only 6lb. Not a problem, but I wouldn’t mind making it only 4lb of cut.
[quote]samoth2 wrote:
I would love to be able to eat so much without turning into a fat ass but I’m turning into a fat ass on less than half those calories.
The rowing sound tough. I just started rowing a bit myself and I’m totally destroyed after 3x500m.[/quote]
Imagine 2, 3, and 6k’s timed with a required rate and split cap with 500m sprints thrown in at the end for a cooldown … yeah …
NATIONALS PREP - Week 6
Sunday:
Was going to squat but the damn clench in my back hurt like hell. so I benched…
Bench:
195 x5
235 x4
285 2x3
325 3x2
*slingshot
375 3x2
DB bench: 100lb 3x8
Cable rows: 225 2x8, 255 2x6
Decent session. Hopefully the back will feel okay to squat tomorrow morning.
What did you get out of the slingshot? Nice benching breh.
NATIONALS PREP - WEEK 7
Tuesday session
Again, no squatting but I think I feel better so wednesday PM will be a squat session hopefully.
Bench + chains:
185 x5
225 x4
265 2x3
295 2x2
325 2x1
*slingshot
315 x6
385 2x1
*no slingshot
315 2x2
225 x10
Big volume for so close but I feel really not stressed due to lack of squats. Hopefully tonight will be a good squatting session. I really hope to do 275 2x2 straps up and 1 or 2 singles at ~290-300kg.
Oh and Sam: I think I get maybe like 30-50lb from the slingshot. I am getting more from it now that I have started improving lockout strength.
NATIONALS PREP - Week 7
Wednesday noon:
CGBP with 3ct pause:
185 x5
205 x5
225 x5
245 x5
265 2x5
275 2x3
Called it there.
Tried some squats.
235 2x2
305 x1
Obviously light weight. Pain was light and was initiated mostly if I droppped quickly which causes slight lumbar flexion. I will be moving slowly (or at least slower that usual) tonight to minimize this pain. Hopefully I will be OK to do a single or to at 290kg+.
NATIONALS PREP - WEEK 7
Wednesday PM:
Squats! Finally!!!
45 2x15
105 2x10
145 2x8
195 2x6
Thorough ass warmup. Felt alright thus far.
235 x5
285 x4
*belt
325 x3
Here I just about quit due to it feeling off. But I thought that once I put on the wraps and could open the hips and stay more upright it would be better. I was right
*wraps
375 x3
415 x3
*Decided to put on bottoms early
465 x3 - 1/4 squats
*straps up
505 x2
555 x2
595 x2
615 x2
635 x1
Not bad. Certainly not as amazing as I could have hoped but definitely better than it could have been! I will try deadlifting friday and straps up again on monday!
NATIONALS PREP - Week 7
Thursday AM:
Bench +25lb of chains:
135 x6
185 x5
225 x4
255 x4
275 5x3 - Super easy
315 x1
315 x6 - 3bd
335 x3 - 2bd
355 x3 - 3bd
5x5 chest flyes 22.5lb
5x5 rear delt flyes 22.5lb
4x10 lat pulldown
Easy session. Feeling good. Rib feels better.
NATIONALS PREP - Week 7
Friday AM:
Deadlift:
225 x4
325 2x3
415 x2
*belt
465 x1
*suit on
485 3x1
Felt easy. Rib/back was feeling weird again so I made it a very short session. Will probably hit it again for an easy one tonight depending upon how I feel. Shirting up tomorrow.
NATIONALS PREP - Week 7
Friday PM:
Deadlifts: 415 5x3 - Easy
Saturday PM:
Bench:
300 2x3
320 2x5 - 2bd
340 2x3 - 2bd
365 2x3 - 3bd
385 2x3 - 3bd
Shirt on
395 x1
420 2x1
Good. 420 is the opener.
Sunday AM:
Squat:
235 x5
285 x4
*belt
325 x3 - back is getting better
*wraps
415 x3
465 x3
*suit on with the straps… really working on those damn straps
505 x2
555 2x2
595 2x2
Depth was much better and speed was reasonably. I think most of the reps were deep enough. 3/4 probably.
NATIONALS PREP - Week 8
Monday AM:
Bench - pinky on rings:
185 x5
225 x4
275 5x3 - took me 7 minutes it was so easy
315 5x3 - 2bd press… again, joke weight
3 easy sets of cable rows
3 easy sets of chest flyes/rear delt flyes/ hammer curls
NATIONALS PREP - Week 8
Monday Afternoon:
CGBP:
185 x3
225 x3
275 2x2
315 2x1
Cable rowing, easy again
OHP DB press: 55lb 2x10
Rowing for 5 mins
NATIONALS PREP - Week 8
Tuesday AM:
Deadlift:
225 x3
275 x3
325 x3
375 x3
425 4x2 - belt
Felt pointless hahaha
NATIONALS PREP - Wek 8
Wednesday:
Bench:
185 x3
225 x3
275 2x2
305 4x2
Facepulls 3x10
Treadmill: 8min 3MPH 5% incline
Rowing - easy for 8 min
Easy.