Ink- Thanks, looking forward to seeing your meet results too. I’ll be e-rooting for you.
Nik- Cereal 625, Total! It was a surprise for me too. Coach just kept telling the spotters to load more weight on. I was resting in-between thinking to myself, “I’m seriously gonna squat that much? Nevermind. Don’t think about the weight, just do it.”
Dixie- Thanks bud, and thanks for the metal drop.
After the squat PR I was dead tired for most of the weekend. Several naps followed, which was great. But it also made me think that I’m not eating enough to recover from an overload like that. So, I’ll be trying to shovel as much food as I can in until the meet.
Monday 3/21
BW= 256.0
-sled drag 3 plates x 12 trips
-sled press 3pl x 1
-sled face pull 3pl x 1
-mini band pull apart 3x20
-mini band one arm tri pushdown 3x20
-DB shoulder horn 15’s x 3x10
-Y,T,I 3x10 each
-BB DE bench
bar x10, wrist wraps on, 95 x10
135 x 4x3
155 x 3x3 last set I really tried to keep my wrist neutral, led to some pain
135 x3
Did some bar work after to try and correct my wrist position. I tend to extend the wrist when I bench, so I was trying to maintain straight wrists by trying to bend the bar (ext. rotate the wrist/arm). Felt different, something to work on.
-incline lever row @ 4 different grips, narrow x2 sets to wide x2 sets for 8 total sets
110 x 2x10, 130 x 6x10
-green band tricep pushdown x90 reps total
-BW chins
neutral grip x3, x4
supinated grip x5, x5
-hanging leg raise x 3x10
-rev hyper 230 x 3x10
Do you think the bit of wrist pain could have come from your hand placement? If you brought your grip in a couple inches on each side, your wrist would be directly over your elbow at the bottom position and not a bit off to the side. Just a thought.
Keep killing it, heal up to 100%, and then blast that meet to death!
Didn’t think about that Ink, I’ll try a more narrow grip next bench workout. Thanks for the tip.
[quote]Most Major wrote:
Didn’t think about that Ink, I’ll try a more narrow grip next bench workout. Thanks for the tip.[/quote]
No problem. I notice when I go too wide I get a little wrist discomfort, but it doesn’t happen when I keep my pinkies about 1/2" inside the rings.
LWI
Just read your log from start to finish - really interesting read! I’m fortunate to train in a mate’s private gym which is set up with PL training in mind - but the place you’re at is another level (I long for a monolift in my mate’s garage)! Great to see the coaching you have available too. I’m looking forward to seeing the results of your meet.
Oh, and squatting with the safety squat bar, and doing suspended chain good mornings, are both horrible. But so effective at bringing up the squat and pull that they have to be done!
I can’t think about the numbers either, oftentimes I don’t count until after I lift it lol
I saw bench videos and thought “I better not see any PRs… hmph”
Gotta get that wrist better.
That’s a good tip from Mr. Ink, I used to bench with that wide grip, brought it in and did much better, strength wise and comfort wise.
Hope his tip helps.
My tip is:
FROSTY’S!
[quote]Nikki9591 wrote:
I can’t think about the numbers either, oftentimes I don’t count until after I lift it lol
My tip is:
FROSTY’S!
[/quote]
I have been known to figure out the actual numbers after I leave the gym. Sometimes my mental arithmetic sucks, luckily I have a photographic memory. I visualize the plates on the bar and add it up later. I know that I’m nuts so you don’t have to comment!
Last week I ate blueberry blintzes before I squatted and did the heaviest singles I’ve done in months. I think eating more in general is a good strategy. Agree?
Good luck with the wrist and the benching!
[quote]Element_26 wrote:
Just read your log from start to finish - really interesting read! I’m fortunate to train in a mate’s private gym which is set up with PL training in mind - but the place you’re at is another level (I long for a monolift in my mate’s garage)! Great to see the coaching you have available too. I’m looking forward to seeing the results of your meet.
Oh, and squatting with the safety squat bar, and doing suspended chain good mornings, are both horrible. But so effective at bringing up the squat and pull that they have to be done![/quote]
Thanks for stopping in Element. My goals have changed as I’ve progressed. I was shooting for at least a 1600 lb total, but now I’m thinking I can get a 1650 or possibly even a 1700 total if my squat comes up a bit more and I can get my deadlift over 600. We’ll see in the next month or so.
Nikki- Most times it’s better to just lift the bar than to think about how much weight is on there, the mind can sabotage you easily if you let it. I may have to give the pre-workout frosty a try. Not sure there’s a Wendy’s on the way to my gym but if it helped you with a deadlift PR I’m into it!
Veg- Where I’m at now, more food is always the right decision. I’d rather still be able to see my abs, but as long as I’m getting stronger I don’t really care right now. With your training too, since you are definitely overloading your muscles, you will needs lots of food to fuel anabolism in your body. Kinda hard to imagine how you are getting enough calories with your veg diet but I’m sure you do just fine. Being 100+ lbs. less than me probably makes it easier too, lol.
Tuesday 3/22
BW= 256.2
Rep day today, to give my CNS a break.
-prowler warmup 2 plates per side x2 trips, x2
-sled hip flexor drag 25# x1 each leg
-mini band hip abduction 3x20
-leg swings
-green band TKE 3x20
-GHR BW x100 reps total (10x10)
-rev hyper x100 reps total (x20, x10, x20, x20, x10, x20)
-land mines 45 x5, x10, x10
[quote]Most Major wrote:
[quote]Element_26 wrote:
Just read your log from start to finish - really interesting read! I’m fortunate to train in a mate’s private gym which is set up with PL training in mind - but the place you’re at is another level (I long for a monolift in my mate’s garage)! Great to see the coaching you have available too. I’m looking forward to seeing the results of your meet.
Oh, and squatting with the safety squat bar, and doing suspended chain good mornings, are both horrible. But so effective at bringing up the squat and pull that they have to be done![/quote]
Thanks for stopping in Element. My goals have changed as I’ve progressed. I was shooting for at least a 1600 lb total, but now I’m thinking I can get a 1650 or possibly even a 1700 total if my squat comes up a bit more and I can get my deadlift over 600. We’ll see in the next month or so.[/quote]
600+ pull is definitely achievable by the looks of the 585 you pulled a few weeks back. And a 1700lb total at the first time of asking would be fantastic.
The UPA looks like a good fed from the videos I’ve seen of previous meets so I’m sure you’ll have a blast.
[quote]Most Major wrote:
Nikki- Most times it’s better to just lift the bar than to think about how much weight is on there, the mind can sabotage you easily if you let it. I may have to give the pre-workout frosty a try. Not sure there’s a Wendy’s on the way to my gym but if it helped you with a deadlift PR I’m into it!
[/quote]
It also got me a squat PR today… just sayin’ =D
Element- If I do get a 1700 total I’ll be amazed.
Nik- Pre-workout frosty. It’s on my list. I’m squatting in the morning Saturday, is Wendy’s open at 9am?
Thursday 3/24
BW= 257.8 PR! Looks like the extra rest and food since the squat PR has caught up.
-sled drag 3 plates x 4 trips x wet asphalt
-mini band pull apart 3x20
-mini band 1 arm tri ext 3x20
-DB shoulder horn 15’s x 3x10
-Y,T,I 3x10 each
-BB bench, more narrow grip than usual; pinkies just inside the rings
barx10, 95x10, 135x5
wrist wraps on
185x5
2 board from here on out
205x3
225x1
245x1
265x1
285x1
305x1
325x1
Tested the wrist tonight, felt weak as the weight got heavier but no pain.
-cambered bar prone row
barx10, 135x10, 155x5, 185x 5x5
-neck pulley extension machine 50x 3x10
-BW chins
neutral grip x5
pronated grip x5
neutral x5
pronated x5
-standing abs 90x10, 110x2x10
-rev hyper 180x3x10
How’d that slightly narrower grip feel? No pain is good!
And Wendy’s serves breakfast actually, so you should be able to get a frosty pretty early!
Mine opens at 10. But then again that one doesn’t serve breakfast. Bastards.
Wendy’s breakfast is delish. Grab a biscuit sandwich to go along with the frosty lol
Ha you have weight PRs =D
Great benching, good news on the wrist.
[quote]Nikki9591 wrote:
Mine opens at 10. But then again that one doesn’t serve breakfast. Bastards.
Wendy’s breakfast is delish. Grab a biscuit sandwich to go along with the frosty lol
Ha you have weight PRs =D
Great benching, good news on the wrist.[/quote]
Dip the sammich into the frosty, could almost be as awesome as dipping the fries into it.
Seriously, if you haven’t done THAT yet…Major and Nik, excuse yourself from the internet and get to it!
Dude, I said that my gay ass Wendy’s doesn’t serve breakfast.
I’ll have to drive 40 minutes to get that.
Unless you meant dip a burger into the Frosty? Eh Major, you first =D
ink- The grip setup felt good. Right wrist feeling weak compared to the left, but no pain to speak of. Coach said that the narrower grip is ok for training, but once I’m in the bench shirt I’ll have to go wider.
Nikki- Yep, sure do have weight PRs. The guys in my gym consider any dude under 242 to be skinny! Also, the weight gain means that my body recovered from the squat PR overload and built some more muscle, which is good. In true PL form, I’ll take any weight gain I can get, because it means I gained muscle. (along with some fat presumably!) Speaking of which, I’ll be looking for a wendy’s on my way to the gym. Pre-workout Frosty FTW!