[quote]Modi wrote:
detazathoth wrote:
powerliftingwatch.com/powerlifting-meets/apf/2009/dynamaxx
What, that’s my invite? Kinda feels like an afterthought to me. 
Actually, I’ll still be in the middle of Smolov at that point. I don’t think I’ll do anything before Raw Nationals in July.[/quote]
That’s a shame, I hope to lift with you at meets in the near future, or maybe meet you at a TPS seminar.
[quote]detazathoth wrote:
Modi wrote:
detazathoth wrote:
powerliftingwatch.com/powerlifting-meets/apf/2009/dynamaxx
What, that’s my invite? Kinda feels like an afterthought to me.
Actually, I’ll still be in the middle of Smolov at that point. I don’t think I’ll do anything before Raw Nationals in July.
That’s a shame, I hope to lift with you at meets in the near future, or maybe meet you at a TPS seminar.[/quote]
Absolutely. Both seminars I’ve been to at TPS have been great. Murph is a real solid guy, and brings in some top talent when it comes to speakers.
I’m sure we’ll run into each other at a meet. If you do one in MA, I’d be happy to swing by and cheer you on even if I’m not competing.
03/25/09 - Smolov Squat Base Meso Cycle Week 3 Day 3
A) Squat
barx10
135x8
225x5
315x3
365x1
405x1
460x5x7 (PR +10lbs) (PR +10lbs set/rep)
Ice
Elbows x 15min
Knees x 15min
Contrast Shower (hot/cold)
30sec/30sec x3
Walk Dog x 20min
I woke up at 3am thinking that there was no way I was going to be able to Squat tomorrow (Thursday). My day is jam packed, and then only chance to lift would be at 8pm after a 14 hour day. I know that my lifts suffer at night, so I always get them in mid day. I really didn’t sleep much after waking at 3, just tossed and turned.
Even though today was supposed to be my off day, I decided it would be better to get my session in when I wasn’t tired or rushed. I didn’t know what to expect since yesterday was pretty hard, and I was skipping a day of rest.
I took my last warmup at 405 high bar and it felt ok, but nothing great. I moved to low bar for my working sets, and everything felt easier than yesterday. I wasn’t gassed after my sets, and felt like I could have hit a few more reps on most sets. My only complaint was that my back was still tired from yesterday, and I felt a little pinch on my left low back for the first few sets. My hips felt tight, but nothing out of the ordinary. I decided not to try to explode the reps since I didn’t want to pull anything, just took them at whatever pace felt comfortable.
I was very happy that everything felt as easy (it’s all relative at this point) as it did.
03/26/09 - Active Recovery
A) Foam Roller
Quadsx10
ITBx10
Hamstringsx10
Piriformisx10
Spinal Erectorsx10ea
Thoracicx10
B) Ice
Kneesx15min
My knees are a little sore from yesterday. I’m going to throw in some Quad and Hip Flexor stretching later tonight.
Last session! Hit it HARD, Modi!
Good work dude.
03/27/09 - Smolov Squat Base Meso Cycle Week 3 Day 4
A) Squat
barx10
135x8
225x5
315x3
385x1
435x1
485x3x9 (PR +10lbs) (PR +10lbs set/rep)
495x5 (PR +35lbs)
My legs were still a little sore from Wednesday, and my adductor felt tight, but my back wasn’t tired at all, and that made a ton of difference.
I knew that if my first 9 sets felt good, I would go up to 495 on the last one for a triple. This set felt so good that I ended up going for 5. I actually had a couple reps left in the tank. I don’t know where it comes from. It felt like 405 today…fresh I could have gotten 8, maybe 10 reps.
Happy with this effort.
[quote]undesired08 wrote:
Last session! Hit it HARD, Modi![/quote]
Done deal.
495x5 video:
What you have accomplished in the last 3 weeks is mind boggling. When do you test your 1 rep max?
[quote]mrodock wrote:
What you have accomplished in the last 3 weeks is mind boggling. When do you test your 1 rep max?[/quote]
Thanks man.
I’ll test it next weekend. I’m heading to Mexico for a week of overeating and underachieving. I’ll probably test it on Saturday (4/4), but could push it back to Sunday if my legs aren’t ready from the flying.
I think the extra day might be a really good idea.
Do you have any background with fingers going numb? I think it started from doing high volume hook grip deadlifts but now it seems every exercise is irritating the shit out of my fingers, especially a marathon bench day.
[quote]mrodock wrote:
I think the extra day might be a really good idea.
Do you have any background with fingers going numb? I think it started from doing high volume hook grip deadlifts but now it seems every exercise is irritating the shit out of my fingers, especially a marathon bench day.[/quote]
No, not really. My guess is that you irritated the nerves with the high rep stuff. Actually, my fingers used to go numb when I was a painter during the summers. I would hold a gallon of paint all day, and by the end of the day a couple of my fingers would go numb. Once I laid off for a while it would stop, but if I kept holding the bucket day in and day out, it would keep coming back.
I’m not sure I have a solution though. I wouldn’t think benching would irritate it, unless your wrist is getting bent back and putting a strain on the nerves through your wrist (carpal tunnel, cubital tunnel, etc). Are you wrapping your wrists when you bench? If not, you might want to invest in some wraps just to cut down on the wear and tear.
I’m off to Mexico. Stay strong everyone. See you in a week.
I only got one lift in while I was in Cancun. I spent the rest of the week playing Pool Volleyball, drinking, eating, and drinking. And drinking.
03/29/09 - Beach Day
A) Incline DB Chest
30x10
40x10
50x30x3
B) Cably Fly’s
42.5x10x6
C) DB Shoulder Press
30x10
40x10
50x10x3
D1) DB Shoulder Raise (Medial/Front)
20x8x3
D2) DB Shrugs
50x12x3
E) OH Cable Triceps Extensions
60x10x3
F) Seated Dips (Life Fitness)
210x10
250x10
270x10
G) Cable Chops
70x10x3
They actually had a very good gym for a resort. 8 or 10 Life Fitness pieces, DB’s up to 50, an adjustable Cable machine, tons of handles/ropes/bars and probably a dozen pieces of cardio equipment.
I had planned on getting another workout in later in the week, but decided to truly deload and relax for the week.
Glad to see you weren’t kidnapped and traded for drugs…
BW - 274.8lbs
04/04/09 - Smolov Squat Base Meso Cycle Test Day
A) Squat
barx10x2
135x8
225x5
315x3
365x1
405x1
455x1
505x1
557.5x1 (PR +22.5lbs) - misload
565x1 (PR +30lbs)
575x1 (PR +40lbs)
585x1 (PR +50lbs)
I really wasn’t sure how it would go today. It’s been just over a week since I Squatted last, and would like to have done something light on Wednesday.
I was going for 550 on my first PR attempt for my first every 2x BW Squat, but loaded a 2.5 on one side and a 10 on the other. I knew that once I hit 550, I was going up to 565, so I already had the 10lber out and threw it on by accident. The bar really didn’t feel lopsided when I took it out, and I popped it pretty easily.
I went 565 on my second and hit my goal of adding 30lbs during the Smolov Base. This went up easily as well.
I figured 575 would be do or die, but everything was feeling good at this point. I got a little forward on this one, but got it up without too much problem for a 40lb PR. At this point I decided to go for 6 wheels.
I loaded 585 (it was actually 586, 5-45’s, 2-44’s and 2-1.25 collars). I took a blast of ammonia, and got angry at the weight. This felt good coming out of the rack, but heavy on the way up. It was a grinder, but I didn’t pop any blood vessels so it probably wasn’t all that hard.
This was a HUGE 50lb PR for me. I couldn’t really be any happier.
I am going do the two week switching phase which involves some heavy negatives and a lot of plyometrics and then start the Intense Phase after that. That will be 4 weeks of 3x/week Squatting with some heavier weights than the first cycle.
[quote]mahwah wrote:
Glad to see you weren’t kidnapped and traded for drugs…[/quote]
Haha. If you could have seen the resort I was at, you’d understand why I barely ever left it. Now I know what royalty feels like. I was definitely treated like a king all week. It was a good week.
50lbs on your squat in four weeks… not too shabby.
Can’t wait to see what the intense mesocycle does for you, keep up the good work!
Nice Freaking work dude! Awesome!
[quote]Modi wrote:
I spent the rest of the week playing Pool Volleyball, drinking, eating, and drinking. And drinking.
…
This was a HUGE 50lb PR for me.
[/quote]
There must be a connection.
Congrats, on the awesome work!