Good luck!
Meet write up -----
Got there early for weigh ins and found myself in an unheated brick gym with the temps around 37 degrees (we’re in the middle of a cold spell). I was 230 so ended up in the 242 class which is actually OK by me and where I ultimately want to stay (if not heavier).
Squats: First attempt was 385 and got 3 white lights. Next attempt was 402.9 and missed it on depth. Redid that same weight and got it.
Bench: 295 was my opener and missed it. Second attempt was 295 and it went up quickly and easily. Only I didn’t wait for the rack command. Third attempt and missed it. No lift at all on bench.
Dead: opened with 501. Easy. 512 was my second attempt and also easy. 529 was my last attempt and it was good.
End result was that none of my numbers were better than the last meet. I’ve spent a lot of time thinking about what went wrong and here’s the two big things:
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My warm up sucked. I need to create a warm up plan and stick to it. This is especially true when the gym is cold like it was. I’m going to continue my increased focus on mobility too.
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My technique breaks down when I get on the platform. My nerves take over and I forget what I’ve learned. I’m going to go through a mental checklist for every rep this next training cycle. I’m also going to remove the mirror either with a sheet over the mirror or by facing the other way. I need to lift the way I would in the meet. Same goes for my bench. This stuff needs to be rote memory for me and I know better. Hell, I had it drilled into me for many years.
Overall the meet sucked for me in some ways because I didn’t get the numbers I want and actually failed on my bench. On the other hand I did learn a lot from this meet and I’ve identified things that I want to work on. I would be lying if I said I wasn’t disappointed about the bench and I thought about packing it in but I would have been even more disappointed in myself had I done that.
It was also nice to be on a Marine base again. It’s been a while and it felt like home.
james
Great write up. Still solid squat and dead numbers even if there was some technical problems on the bench. Sounds like a great experience even with the bench miscue.
Great meet writeup.
It’s so hard to prep for a meet and then be disappointed. But I like how you came away with a plan for how to address the problems next time. In my book, that is super laudable.
Thanks Jack and Snap. I’m disappointed but smarter than I was before the meet so that counts for something.
james
Don’t be so hard on yourself, it was still a really strong performance. I think you can console yourself with the fact that you were strong enough on the bench, you just forgot the command in the heat of the moment. Easily done I should imagine.
This sir is a right of passage…you got bombing out of a lift out of your system. You will be better for it, I guarantee it! Awesome Deads.
Good recovery on the deads.
I have empathy for you on the bench. Last month I did a bench only and I know I was good for around 360 going into the meet. First attempt at 330 I started to bench before the down command-no lift. Ended up getting 340 on the second and bombed on the third at 355 and I know part of the reason was that the screw up on the first attempt was still on my mind. I’m guessing that’s probably the main reason you missed after hitting it easily the time before.
Thanks everyone. I think that Matty is right about this being a rite of passage.
Some post meet training.
20 minutes stationary bike
Front squats: 38135
Step ups: 310bar
Just to get the blood moving in my legs. I will be increasing the volume on my accessory work. It’s going to take me a while to get accustomed to it. I was really strict on my reps which made everything that much harder.
james
Saturday - Week 1 - Deads
82430
Snatch grip deads off 6" blocks: 210225
DB Rows: 20105, 15105
Walking lunges: 2 laps around the “group x” room.
Calf work
Ab work
Written down it sounds so wimpy.
Started the Cube today. Or at least training based on some Cube principles. I’m taking the notion of rotating different days around. I’m using Prelipins chart to determine my total reps. 430 is 80% of my max (539) and I also had to account for any warm up reps above 70%. It sounds more complicated than it really is. I’ve actually been working on a spreadsheet to do the math for me.
No way was I going to get all 20 snatch grip deads in a row. I’m going to add reps on the first set until I can get to 20 then I’ll start adding weight. That’s actually going to be my progression on all my accessory lifts.
Volume sucks. This reminds me a lot of my 5/3/1 days but I think it’s what I need. 600lbs, I’m fucking coming for you.
james
Sun Bench - explosive
Bench w/ fat gripz83180
Supersetted w/ band pull aparts
DB Press: 1580, 1380
Cable tri exts: 310
Lat pull downs: 310
Front raises and side raises
Ab work
Sets of 10 and above kick my ass.
Tues training - Squat reps
Squat: Worked up to 8285 (70% of my max)
Front squats: 8135, 140, 145
Split squats: 3 sets working up to bar with a 5 on each side
Good mornings: 38135
Ab work
Calf work
Again, writing this down makes it sound so wimpy but it was tougher than it looks for me. I’m going to work on my split squats from an article I just read over at Chad’s site. I was already planning on adding the front squats and Dan’s article sealed the deal. My progression plan is old school, simply add weight until you can’t make the reps (without failing) and then keep working until you can make them.
My quads need work for sure. My single leg stuff sucks compared to my deads and regular squat.
[quote]atypical1 wrote:
My progression plan is old school, simply add weight until you can’t make the reps (without failing) and then keep working until you can make them.
[/quote]
Hey that’s a fine plan. Plenty of old time lifters got very strong with nothing more sophisticated than that.
Must get back to the single leg stuff again myself.
That’s what I was thinking FB. That seems to be a pretty time tested method of progression.
Weds training - General body
Dips: 510bw
Rows: 8135, 185, 205, 225
Curls: bar20, 12, 10
Leg curls: 1 set of 50
Leg ext: 1 set of 50
Ab work
Calf work
According to the official e-book I’m supposed to do millies on my “bodybuilder” day but they haven’t really ever done anything for me. I used to have a 235 press but my bench wasn’t as heavy as it is now. But dips have always been my friend so that’s what I am going with.
Did the rows more BB style for a change of pace.
Not sure about the leg ext. I’m thinking that 5 sets of 10 might be better for those. The leg curls are brutal and I couldn’t lift my foot when I was done with those. I might do them as a finisher on my dead and squat days to keep my knees healthy.
james
so you are all cubed up it appears? looking forward to seeing your progress. I think the concepts are sound, and a-typically beat you up a little less than Westside (however I have not given up on Westside, more or less)
I am for the most part. This isn’t too far off of Westside (given that Westside is meant to be flexible and tailored to the individual). I found that I really need more practice on the main lifts to nail my form and that was missing with the way I had it set up. And practice means reps unfortunately.
james
Nice work dude, possible put some Klokov presses (just the bar) in the mix just to get some OH pressing in?
Thanks Matty. That’s a good idea and I definitely can fit those in.
james
I know I’m late but good lifting at the meet. You’ll do better next time and your nerves won’t be as hard to deal with. There’s something about being in front of a crowd and giving your best effort that is unnerving however it’s also a thrill. Good work in here.
Thanks GV. I agree about both the unnerving part and the thrill. I usually do well under pressure but I also usually have my routines in place. That’s my big lesson for this next cycle.
james