[quote]Most Major wrote:
[quote]Heracles_rocks wrote:
Good work major. Any recommendations for meet nutrition?[/quote]
Thanks.
As long as you can hold food down, eat whatever you can. You need the energy. If you have trouble with nasuea, make it stuff that’s easy to digest, like Gatorade, protein bars and protein shakes. I had no problems with my stomach so I was eating sandwiches, eggs, almonds, protein bars & shakes, and drinking Gatorade the whole time[/quote]
Thanks buddy, i don’t like to lift on a full stomach and all that, so i will probably bring protein, powerbars, water and gatorade. That all depends on what all will be available and how much time in between each lift as well.
[quote]inkaddict wrote:
Damn fine work, man. Damn fine. Congrats on the PRs, on the 600 dead, and on kicking ass.
Rest up, recover to the point where you’re satisfied, and return to domination.
LWI[/quote]
Thanks man, it felt great to get the 600 pull.
Went into the gym yesterday, then realized I forgot gym clothes. So I did some upper body mini band stuff and one leg reverse hypers.
Got my hammie ultrasounded and kinesio taped today, there’s a nice bruised area where the blood has pooled. Going to keep off it for another week I think.
Well, congrats on the PRs on the bench, deadlift (especially) and total! I am delighted to hear that your big ass helped you get your bench and deadlifts in - this bodes well for me too 
You’ve earned the rest. Good luck focusing on your other goals for a while, but I hope you compete again at some point in the future!
[quote]Element_26 wrote:
Well, congrats on the PRs on the bench, deadlift (especially) and total! I am delighted to hear that your big ass helped you get your bench and deadlifts in - this bodes well for me too
You’ve earned the rest. Good luck focusing on your other goals for a while, but I hope you compete again at some point in the future![/quote]
Cheers mate.
Turns out I had my numbers wrong. Found out when I got back into the gym and coach had our numbers on the whiteboard. Bench was 429(still a PR), which makes my total 1673 (not a PR). Still, I’m happy with my bench and pull. Also, the fact that I almost equaled my total from 4 weeks earlier is good.
Talked briefly with my coach about future goals. He wants me to compete in a meet in December, wants me to keep at the same training and same body weight. I didn’t really speak out about what I was concerned with, other than wanting to bring my blood pressure down.
He recommended including more cardio in my training, ie. sled pulls and prowler work. For now I feel like I’ll keep on until I get a solid BP reading, as I’m not sure I’ve had a reading taken with a cuff that fit my arm. December is a ways away.
Tuesday 7/20
BW= 269.8
Back at the conjugate method training, while being careful with my R hamstring, which was torn during my last meet. I took a full week off to rest, the following week I did three light workouts, including mobility and rehab.
-Conventional DL (haven’t tried these in a dog’s age)
135x10, 225x10, belt on, 315x5, 405x3
405+80# of chains x 1
405+120# chains x1 semi-grinder so coach called it there
-Pull throughs on belt squat machine
90x3x20
hammy started to feel tight after set 2
-Purple band one leg hamstring curls 3x20
-Hip flexor corrective complex, got from a recent Tnation article (video). These are really good. I did the pec complex too last week and it immediately felt less tight more flexible.
-PVC rolled IT bands
-Blast strap fallouts 3x10
first time doing these, felt like I did them wrong, then I checked some video on YouTube while in the gym and I’m pretty sure I was doing them right, just felt weird.
-Rev hyper 230x2x10
-R wrist extensions x many
Can you teach me how to keep such a perfectly rigid back when pulling conventional?!
Pleased to see that you’re back at training for powerlifting mate.
[quote]Element_26 wrote:
Can you teach me how to keep such a perfectly rigid back when pulling conventional?!
Pleased to see that you’re back at training for powerlifting mate.[/quote]
Hardly perfect, but I guess it was pretty good, thanks. It’s all in the setup. When you grip the bar and squat down try to “pull the slack out,” by engaging the lats and pulling the shoulders down, pulling the chest up, and arching the low back. This makes you really tight at the start, and you fight to keep that position throughout the movement. In fact, at lower poundages if you set up like this the bar will float up off the ground, which is an indication that the setup is good.
I’m back at it, but a little bit reserved due to nagging injuries. Adding in more cardio too. I got my blood pressure taken with an extra large cuff and it turns out that I’m not high at all. So that’s a relief. Coach has a December meet in mind for me but I haven’t decided if I’ll compete just yet.
Okay some catch up.
Left my former gym and now training at much more affordable health club. I had a knee injury in the beginning of March. Stopped the PL training and dropped about 20 pounds. Since then I was doing some body part split training.
Plan is to get into Carb Back Loading dieting and drop some body fat. I still want to be strong, though. So my plan is to do a modified Conjugate training program. I’ll keep DE and ME days, but on ME days I’ll shoot for 3 rep maxes. Volume will also be modified for assistance exercises to get a pump. I’m also going to emphasize overhead press more.
While I was powerlifting I neglected the OHP and I think it caused some shoulder problems. Also, just a hole in my overall strength. I don’t have any plans to compete again in the near future, just want to be strong, big, and sessi.
Conjugate Training plans, critiques welcome
Monday: DE upper body
-Bench 9 sets x3 fast @ & tight reps, 3 diff grips
-OH press 4x8
-row move 4x8
-tricep move 4x12
-delt move 4x12
-biceps move 4x12
-abs & hypers
Tuesday: ME Lower
-Squat/DL/GM for 3rep max
-opposite movement 4x8 (squat if ME is DL/GM or vice versa)
-hamstring move 4x12
-seated calves 100 reps total
-standing calves 4x8
-quad move for pumpz
-abs & hypers
Wed: cardio/conditioning
-met con or circuit for time x at least 3 circuits; sprints, swings, sled, ropes
Thurs: ME upper
-Bench/OH press variation for 3rep max
-opposite move 4x8 (OH press if ME is bench or vice versa)
-row move 4x8
-tricep move 4x12
-delt move 4x12
-biceps move 4x12
-abs & hypers
Sat: DE lower
-squat 12x2 fast & tight reps
-pull/GM 4x8
-hamstring move 4x12
-seated calves 100 reps total
-standing calves 4x8
-quad move for pumpz
-abs & hypers
Cycle ME moves weekly
Cycle RE moves every 4 weeks if gym equipment allows
New goals:
-lose body fat
-230lbs body weight
-body weight overhead press
-315 raw bench press
-550 raw conventional deadlift
-bigger shoulders and hams
-smaller waist
Mon 7/30 249lbs
Start @ 4:50pm
BB bench barx15, 95x12, 135x3, 155x3, 175x3, 185x7x3
BB OHP barx15, 65x12, 95x8, 115x3x8
DB bent rows aka Kroc rows 100x8, 110x3x8
Supine DB tri ext 35x12, 40x12, x12, x12
Prone DB rev fly 10x3x12, 40x12
One arm DB preacher curl 30x12, 35x12, x6, 30x8
Regular hypers bwx12, 25#x2x12
Ab Wheel bwx3x10
End 6:20pm
Tues 7/31 249lbs
start 6:15pm
sled warmup
band warmup
Conventional deadlift from 3.5" blocks
no belt overhand grip
135x10, 225x12, 275x8
belt and mixed grip
365x5, 405x3, 435x3
wanted to go heavier but played it smart with the knee being slightly unstable
Powersquat 2ppsx8, 3ppsx8, 4ppsx8
GHR BWx4x8
Leg ext
single leg 75x12, x6, 60x6, 45x10
ss w/
double leg 150x12, x6, 120x6, x7
hypers & abs
end 7:50pm
video
metal
horrible lighting makes my musclez washed out, FML
July 31 side wheelz
Good to have you back here, logging your shit. Your plan looks good to me, but what do I know, lol.
Pulls looked good. How close are you from hitting a 550 conv DL?
[quote]inkaddict wrote:
Good to have you back here, logging your shit. Your plan looks good to me, but what do I know, lol.
Pulls looked good. How close are you from hitting a 550 conv DL?[/quote]
My ass started a bit high, but I’m just happy to be pulling (semi)heavy again.
I should be pretty close to 550, if not over. Last time I pulled raw conv it was for 505 almost two years ago. Since then I have only pulled geared sumo or raw conv with chains or from a deficit.
