Wow, everything felt super easy today. I feel like this taper is really setting me up for a good meet. I can only trust in the program and hope that I don’t peak too early. If someone told me I had to compete tomorrow, I feel like I would be ready. Less than 2 weeks to go.
Right shoulder felt a little tight today. I usually warm up with the 40lb DB’s and then move to 60 or 70, but decided to keep it light today. By the third set everything felt loose.
A) Bench
190x3x1 (50%)
230x3x1 (60%)
265x3x2 (70%)
305x2x5 (80%)
B) DB Flyes
40x8x5
C) Deadlift
315x3x1 (50%)
365x3x1 (60%)
425x3x2 (70%)
460x2x5 (75%)
D) GM’s
210x5x4 (40%)
1hr 15min
This was pretty quick today, the volume has drastically reduced in the program. Bench felt easy once again.
Deadlifts felt like usual to start, but I tried something slightly different on last 3 heavy(ish) sets, and may have learned something. I’m not going to jinx myself since it was a light weight, but these felt, dare I say, good today.
A) Squat
265x3x1 (50%)
315x3x2 (60%)
370x2x2 (70%)
395x2x3 (75%)
B) Bench
190x3x1 (50%)
230x3x1 (60%)
265x3x2 (70%)
285x2x4 (75%)
45min
This workout was so short that I don’t even know what to do with my free time. Not much to say, everything was very light and felt that way. I feel 105% ready for this meet, and just wish it wasn’t still a week away.
[quote]Phill wrote:
9 days brother, I had a good meet, get in there and out do me. I expect some BIG numbers, break those PR’s and State records. [/quote]
Thanks Phil. Your DL PR is safe, I’m not even in the same league as you there. I’m definitely primed to hit PR’s across the board. Unfortunately they won’t let me break NY records since I’m from MA, I think it’s a Yankees/Red Sox thing, not really sure.
As far as I know, I have all the MA records, and should be allowed to break them even if it’s out of state. Not sure how that works, but it’s fine with me.
I lightened up the GPP Stuff today. I did sets of 8 instead of sets of 10, and knocked the weight back by 20% where applicable.
I’ll probably take the dog for another 30min walk later this morning. If he ever decides to wake up and leave the spot on the floor where the sun shines.
Has a glute activation test starting at around 3:00 in. I am absolutely horrible at it. I know you are paying attention to glute function so thought I’d pass it along.
Has a glute activation test starting at around 3:00 in. I am absolutely horrible at it. I know you are paying attention to glute function so thought I’d pass it along.[/quote]
Very interesting. I’ve been doing a lot of glute activation work during this cycle. After performing that test, it would seem that my left glute is firing nicely, and my right glute is non existent, or at the very least on an extended vacation.
I’m not sure there is much I can do before the meet, although I have to pull on Monday, so I may try some of this activation work before I DL.
And don’t ask why I am allowed to DL on Monday and you’re not.
B) Deadlift
315x3x1 (50%)
365x3x2 (60%)
425x2x4 (70%)
1hr
I did some glute activation work before the DL’s and finally got my right glute to fire. It’s tough to tell if it helped since the load was so light, but I’m sure it didn’t hurt.
I’ve got another easy day on Wednesday and then nothing until the meet on Saturday. This last week before the meet always kills me…to much damned waiting. I’m ready to compete and find out if this training cycle paid off.
It was my understanding that doing the last day on Wednesday was based on a Sunday meet, as is (was?) commonplace in Russia, and that US lifters had to move stuff around in the last week. Is that not the case?
[quote]Ramo wrote:
It was my understanding that doing the last day on Wednesday was based on a Sunday meet, as is (was?) commonplace in Russia, and that US lifters had to move stuff around in the last week. Is that not the case?[/quote]
That does not appear to be the case for this American.
I’m following Dave Bates’ 13 week beginner cycle and he has it set up to lift on Mon/Wed with a Saturday meet. Even the 5 week comp cycle on Elite has it set up for Mon/Wed/Sat, but that could have gotten lost in the translation.
It’s a great point, and I guess if I bomb on Saturday then I’ll have the answer.
This is what Eric Talmant did the Wednesday before the Raw Unity Meet and I believe he has translated all the programs from Russian and read Sheiko’s book:
#09 21 January 2009 (Wed A.M.)
20 minute general warm-up
Squat: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 sets (15)
