Me, Myself, and the Iron

Training Training Logs
61

[quote]inkaddict wrote:
Leading up to your meet, I’d use it on every squat and dead after warmups, so you get used to it. What one you plan on getting?[/quote]

Im thinking the elitefts 10 mm single prong? I’ve heard nothing but good things about it. Thoughts?

ps. seriously dude, thanks for all the input youve been giving, I have nothing but the highest appreciation and gratitude for more experienced lifters passing on the knowledge. It’s a gift that keeps on giving, cause hopefully later on I’ll be able to do the same for someone else.

62

Didn’t know what to do today, so I tried high-box squats, bench was set about 1-2" above parallel:
bar x 10
135 x 5
225 x 5
275 x 5
295 x 5
315 x 3
335 x 1

Definitely felt like I did some “work” but not really anything significant, so I tried free squatting afterward:
225 x 3 x 2
255 x 2 → surprised
275 x 2 → definitely surprised
295 x 1 → uhhhwhhaaaaa

Did these squats focusing on speed:
225 x 3 x 2
245 x 2 x 2
275 x 1 x 3

Hang clean
115 x 5
135 x 5
145 x 5
155 x 3 x 2
165 x 2
135 X 3
Was actually surprised how easy the cleans felt because I dropped them for awhile in lieu of snatches. Interesting.

Decline situps
25, 35, 25

BW: 139.8

Overall a great workout today but not too taxing

63

Ordered my belt + 12 pack of finibars today! With the 15% it came out the same as if I ordered from tnation, but it also allowed me to get 15% off the belt too =P Really excited! I figured they would be helpful in puttin on weight/for the meet day itself… plus, peanutbutter? shit yes!

Singlet comes in tomorrow…

Anyway, second cycle of super bastardized 5/3/1, except I skipped to the second week of 3/3/3 and completely reset my maxes to look like this:
BP → 225
OHP → 140
DL → 425
Squat → 295
Perhaps a bit much, but I really need to bust ass this week.

Good day of OHP today.
OHP x 10
110 x 3
120 x 3
125 x 3
135 x 2
145 x 1 x 2
135 x 3
stripset:
125 x 3
115 x 3
195 x 5
95 x 5

Incline BB BP
135 x 5
165 x 5
170 x 3
185 x 2
195 x 1 x 2
155 x 5 x 2
135 x 8

Flat BP —> technique. working on pause.
135 x 5
185 x 3
195 x 2 x 2
135 x 10

Partial DB Press
60 x 10 x 2
65 x 4
65 x 3
65 x 4
55 x 7

Facepull
57.5 x 18
57.5 x 15
65 x 7
65 x 4 (65 is still too heavy for me, drags me across the floor lol)
57.5 x 7

A1: Tri Puhsdown
A2: Pullup
57.5 x 20, 10
65 x 15, 10
65 x 15

BW pullups throughout session:
15,13,12,11,10,10,12

64

Finibars are the shit dude, definitely great to have a few for the meet also.

Few things, if I may:

1st off, I’m no seasoned lifter, or veteran of the game here, man. I’m just a guy who’s done a meet with a lot of help from others here, so I’m very fortunate to be able to pass on a few tips and tricks that I may have learned over the last 12ish months I’ve been lifting seriously. Happy to help you be stronger than me, haha.

2nd, very good to hear you’re actually trying to gain weight rather than cut it down for the meet. You’ll perform way better.

3rd, don’t try and kill yourself this close to your meet. A couple weeks out, the “work” is done, and you’re not going to get “stronger”. Work on your form, not trying to break records. Save it for meet day, and you’ll be pleasantly surprised. Oh and when you do your meet, you better come back here with vids and a good write-up about it, people love reading about that shit. If you haven’t read mine, it’s in my old log, I can dig up a link for you.

Oh, and as far as your cues when lifting at the meet, listen to the judges. When you bring up your squat, HOLD IT, and wait for the “rack” command. When you bench, pause at the bottom, press, and HOLD IT for the “rack command”.

Don’t be the “newb” that fucks those up.

LWI

65
  1. You’ve helped give me results. No need to downplay you’re a badass and helped me out a lot.
  2. Yeah, just talked to a few of the guys I worked with on Fri and they told me pretty much the same. The biggest of em told me not to do anything the last week. “go to the gym, dick around. be the guy that annoys the shit outta everyone”
  3. My mom and gf will be there… Ill be surprised if there isnt a moment NOT captured on film.
66

[quote]yeeyek8 wrote:

  1. You’ve helped give me results. No need to downplay you’re a badass and helped me out a lot.
    [/quote]
    I think I’ll have this engraved onto a plaque and placed in my office. Haha. Well thanks man, glad I can help.
67

hahaha sweet.

Tried out Tim Henriques/Thibaudeaus 8 week to a better bench program last night, or at least the workout 1+2. I was intrigued mainly cause my bench sucks and it looked pretty cool/straightforward. So it looked like this:

Bench press
Warmup (bar, 135, 185, etc.)
Cluster set of 90% → 205. Got it for 7 reps with an average of 20 sec rest.

CGBP (5x5)
115, 135, 145, 155, 135

Bench Press (5x5 @ 80% → 180 lb)

DB military press, seated
55 x 5
60 x 5
60 x 5
65 x 4
45 x 7

Gotta say, for what it was, an extra workout, it was perfect. Definitely did not feel like I was running my self into the ground or possibly overtraining, but definitely felt like I did something in the gym.

This mornings workout:

Squat:
bar x 5
135 x 5
195 x 3
235 x 3
250 x 3
265 x 3
285 x 1
305 x 0 —> feeling cocky. knew i shouldnt have gone for this. still having trouble out of the hole.
275 x 1 x 2
265 x 2
250 x 2
235 x 2
225 x 5
185 x 10 -->225 and 185 were a straight dropset, no rest inbetween

GM
155 x 5
185 x 5
215 x 5
235 x 5
255 x 3
^These always make me make the funniest faces and grunt inappropriately.

15" deficit straight leg deadlift
165 x 12
185 x 10
205 x 6

Hang Snatch
95 x 4
105 x 3
115 x 1
125 x 1

BW: 139.8 LB

So needless to say, after the good mornings, I was dragging myself across the gym just to get water lol.
Anyway, my singlet comes in today! yay!

68

Filling out your weightclass nicely man, excellent. Damn you for (almost) outsquatting me. I can’t let that happen!

What singlet did you get? If you got the one from Inzer, it’ll be really short in the legs. Just a heads up :wink:

69

hahaha oh wow, yeah it’s the one from inzer… but that’s a good thing it’s short in the legs: I got stubby ass legs =P

also, 5/3/1 for powerlifting is gonna be out soon. EVEN MORE EXCITEMENT!

70

[quote]yeeyek8 wrote:
hahaha oh wow, yeah it’s the one from inzer… but that’s a good thing it’s short in the legs: I got stubby ass legs =P

also, 5/3/1 for powerlifting is gonna be out soon. EVEN MORE EXCITEMENT![/quote]
OH right, you’ll probably need to roll the legs up so you don’t step on them then. Haha

71

Recovery day at its finest yesterday:
-Indian buffet with my buddy (pretty sure they hated us after we had a six-plate stack each)
-Passed out at 530 PM… woke up this morning at 2:30 am… 9 hours hahahaha

Gonna go tear up my lats/back… be back with updates in a bit

72

[quote]inkaddict wrote:

[quote]yeeyek8 wrote:
hahaha oh wow, yeah it’s the one from inzer… but that’s a good thing it’s short in the legs: I got stubby ass legs =P

also, 5/3/1 for powerlifting is gonna be out soon. EVEN MORE EXCITEMENT![/quote]
OH right, you’ll probably need to roll the legs up so you don’t step on them then. Haha[/quote]

hey stumpy legs are great for squat/DL leverage=P

73

IDK what it is, but whenever i deadlift, i do it twice in a day… am i crazy? no, I swear I just love deadlifting…

Morning session:
Just did my 5/3/1 sets:
135 x 5
225 x 5
340 x 3
365 x 3
380 x 1 x 3 (couldnt do em consecutively]=)

Widegrip pull ups, medium grip, close grip
5, 5, 3
5, 3, 3
7, 4, 2
8, 3, 3

Afternoon session
DL
135 x 5
225 x 5
315 x 3
375 x 1
415 x 0 —> jumped to this just to see if i could do it w/o a belt… so close, but just couldnt lock it out
405 x 1 x 5 → wanted to see how many singles i could nail. I really surprised myself here.
315 x 8
315 x 7
405 x 1 → felt like i had one left in me

DB Rows (used straps, forearms were fried)
120 x 12
120 x 10 x 3

wide grip pullup: 12, 10, 10

wide grip straight arm pull down:
57.5 x 15
65 x 10 x 2

close grip pullup: 8, 6, 6

my back feels nice n toasted =P

74

Today was a whole bunch of retarded and I’ve never been more pissed at myself: shitty lifting, shitty decisions,… etc.

First sesion:
BP
135x5
5/3/1 sets → 160 x 3, 180 x 3, 205 x 3
smoked em all. felt great.
225 x 0 → just barely missed
225 x 0 → I have never bombed a lift in such spectacular fashion. Someone had to come wrench the bar off my throat.
135 x shittons trying to work on my form figure out where im fucking up

I was so extremely frustrated.

Came back in again, pissed off and frustrated.
135 x 10
x 5
was trying out a closer grip vs wider grip
165 x 5 x 2 (same thing here about grip, decided to stick with what i normally do)
185 x 5
205 x 1
195 x 2 x 2
185 x 4
135 x 12, 10 (wide grip)

Left. Im still pissed. Im pissed at my quality of lifting today, im pissed that im pissed off in the first place because its leading me to make stupid mistakes. Honestly, had it been any other day i would have been satisfied.

today has been so stupid.

75

Shitty sessions happen man, don’t sweat it. It could have something to do with your trying to max out on the day following a double deadlifting day (not really sure why you go back and deadlift more. Why not give it all you got the first time, and be too exhausted for more later and opt to make an eating session instead)

Also, vid’s would help of your form here, maybe someone would see something obvious about your technique that’s holding you back

76

[quote]inkaddict wrote:
Shitty sessions happen man, don’t sweat it. It could have something to do with your trying to max out on the day following a double deadlifting day (not really sure why you go back and deadlift more. Why not give it all you got the first time, and be too exhausted for more later and opt to make an eating session instead)

Also, vid’s would help of your form here, maybe someone would see something obvious about your technique that’s holding you back[/quote]

Im not quite sure either… yeah i wanna videotape but all ive got is my camera phone which holds like a 5 sec clip if im lucky and delete most of the stuff off my phone=/ i actually had someone later help me with my form using just 135 and found that a slightly wider grip feels a lot more comfortable and really lets me a) get the tuck down and b) helps me get the path right where it needs to be.

Ive definitely cooled down… just havent had a bad session in awhile i guess. shit happens. took it as a rest day. watched some movies and ate cheese with the gf, it was nice =P

77

FINIBARs ARE SO DAMN TASTY. where have they been my whole life?

Also, the belt? Stiff as fuck. excited to try it out today… looks badass.

78

quite a day today, tryin to break in the new belt:

deadlift
135 x 5
225 x 5
315 x 2
385 x 1
405 x 1
430 x 1
445 x 0 → cocky, couldnt even get it off the ground lol
430 x 1
435 x 0 → pooped, 2/3 up.

Back squat:
135 x 5
225 x 5
315 x 0 → was just trying it out. and my partner already had it on the bar. I really need to see a pt about my glutes.
275 x 3
285 x 2
305 x 0

Front squat:
135 x 5
185 x 5
205 x 5
235 x 1
205 x 3 x 3
225 x 2
225 x 1

Girlfriend surprised me and picked me up from the gym today… with mixed veggies (with bacon in it of course) and lotsa grilled chicken! Love her=]

weight: 141
slowly gettin up there!

79

Recap of the weekend:

Sat:
BP
light warmup
205 x 1 x 5
CGBP
135 X 5
145 x 5
155 x 5
165 x 4
165 x 3
165 x 2
135 x 5
BP
185 x 5
x4
x3
x2
Incline BP
135 X 10
155 X 8
165 X 6
175 X 4
185 X 2

Sunday
Squat
135 X 10
185 X 8
225 X 6
245 X 3
265 X 3
285 X 1 X 3
275 X 1
265 X 1
245 X 2
225 X 6
185 X 20 -->HARD

shrugs
135 x 15
185 x 12
205 x 10
240 x 8

GHR +25 lb
10 x 3

Buncha biceps stuff

Today (light shoulder work out turned into PR workout? bench press technique later today /w friend)

Push press
95 x 5
115 x 3
135 x 3
155 x 2
175 x 1 x 2 → PR
185 x 0
135 x 5

Hang Snatch
95 x 4
115 x 2
125 x 1
130 x 1
135 x 1
140 x 1 x 2
145 x 0
140 x 1
135 x 0 x 2

anything past 125 was a PR! cool!

seated DB MP
47.5 x 15 x 2
x 13

Arnold Press (done properly as shown by CT)
37.5 x 8 x 2
x 10

Face pulls
57.5 x 15 x 3

BW = 140.8

80

Up to 141, that’s awesome man. Meet’s right around the corner