Modi's Raw Powerlifting Log

Training Training Logs
721

07/02/09 - Sheiko #13 Week 9 Day 2 - Skills Eval

A) Squat
bwx12x2
barx12x3
135x8x2
225x5x2
315x3x1 (50%)
370x3x1 (60%)
435x2x2 (70%)
495x2x1 (80%)
560x1x1 (90%)
590x1x1 (95%)

B) Bench Press
barx15x1
135x8x1
200x3x1 (50%)
235x3x1 (60%)
275x2x2 (70%)
315x2x1 (80%)
355x1x1 (90%)
375x1x1 (95%)

C) Deadlift
135x6x1
225x5x1
315x3x1 (50%)
370x3x1 (60%)
435x2x2 (70%)
495x2x1 (80%)
560x1x1 (90%)
590x1x1 (95%)

I laid low the past two days because today was my Skills Eval. It took a long time for my right groin to warm up. It was definitely still noticeable, but tolerable. I just don’t feel like I can explode out of the bottom without tearing something. I’ll let it all out at the meet, but until then I can’t risk injury.

Squats felt decent today. I was happy with the 560 attempt, everything felt smooth. 590 went up harder than it should have because I didn’t drive hard out of the hole. I tried some Inzer Knee Sleeves (not wraps) today. I’m not sold on these yet. I may have to crank them tighter to get anything out of them. I will use them in training for the next couple of weeks, but if I’m not confident with them, I’ll switch back to my Rehbands for the Nationals.

Bench felt awesome. I have been using a false max for this whole cycle. My previous meet PR was 370, but I feel like the Sheiko programming is a little light, so I upped my training max to 395. The 355 attempt was actually a 95% lift and went up like butter. The 375 attempt went up a little harder, but this ties my paused training PR and was 5lbs over my last meet PR. I’m happy with this.

DL felt better than it usually does. 560 went up quite easily for me. 590 is the second heaviest I have DL’ed in training, and while I never make these look easy, it was better than usual.

I feel like with the upcoming taper, I should be in a good place to PR across the board.

My total today was 30lbs heavier than my last meet 4 or 5 months ago, so that is a very good sign.

722

[quote]Modi wrote:
I’ve tried foam rolling it, but it’s a tough spot to hit.

[/quote]

I’ve used a row of 3 or 4 tennis balls. Yes I have nailed myself in the nads but it seemed to improve the tissue quality greatly of my inner thigh region when I was having issues in January. I used the tennis balls 3 or 4 times a day for a few minutes at a time for about a week and I was much better off.

723

[quote]Modi wrote:
07/02/09 - Sheiko #13 Week 9 Day 2 - Skills Eval

A) Squat
bwx12x2
barx12x3
135x8x2
225x5x2
315x3x1 (50%)
370x3x1 (60%)
435x2x2 (70%)
495x2x1 (80%)
560x1x1 (90%)
590x1x1 (95%)

B) Bench Press
barx15x1
135x8x1
200x3x1 (50%)
235x3x1 (60%)
275x2x2 (70%)
315x2x1 (80%)
355x1x1 (90%)
375x1x1 (95%)

C) Deadlift
135x6x1
225x5x1
315x3x1 (50%)
370x3x1 (60%)
435x2x2 (70%)
495x2x1 (80%)
560x1x1 (90%)
590x1x1 (95%)

I laid low the past two days because today was my Skills Eval. It took a long time for my right groin to warm up. It was definitely still noticeable, but tolerable. I just don’t feel like I can explode out of the bottom without tearing something. I’ll let it all out at the meet, but until then I can’t risk injury.

Squats felt decent today. I was happy with the 560 attempt, everything felt smooth. 590 went up harder than it should have because I didn’t drive hard out of the hole. I tried some Inzer Knee Sleeves (not wraps) today. I’m not sold on these yet. I may have to crank them tighter to get anything out of them. I will use them in training for the next couple of weeks, but if I’m not confident with them, I’ll switch back to my Rehbands for the Nationals.

Bench felt awesome. I have been using a false max for this whole cycle. My previous meet PR was 370, but I feel like the Sheiko programming is a little light, so I upped my training max to 395. The 355 attempt was actually a 95% lift and went up like butter. The 375 attempt went up a little harder, but this ties my paused training PR and was 5lbs over my last meet PR. I’m happy with this.

DL felt better than it usually does. 560 went up quite easily for me. 590 is the second heaviest I have DL’ed in training, and while I never make these look easy, it was better than usual.

I feel like with the upcoming taper, I should be in a good place to PR across the board.

My total today was 30lbs heavier than my last meet 4 or 5 months ago, so that is a very good sign.

Tremendous work Modi. I can’t wait to see the results of the last few months of training!

I may have to watch it again to make sure but I could have sworn you were using some leg action in those deadlifts.

724

[quote]mrodock wrote:
Tremendous work Modi. I can’t wait to see the results of the last few months of training!

I may have to watch it again to make sure but I could have sworn you were using some leg action in those deadlifts.[/quote]

Thanks mrodock!

If I used my legs, it’s only because I forget how to DL wrong. I’m sure I’ll be back to my old SLDL in no time. :wink:

725

Great work with the skills eval. The way they set that up with the Sheiko programs it is like doing a full meet in just a couple hours. Brutal, but I am sure if gives a more accurate deadlift max since you are hitting the other two lifts first.

Best of luck at Nationals!

726

That’s good shit, Modi!

DL looked real strong.

727

[quote]Apostate wrote:
Great work with the skills eval. The way they set that up with the Sheiko programs it is like doing a full meet in just a couple hours. Brutal, but I am sure if gives a more accurate deadlift max since you are hitting the other two lifts first.

Best of luck at Nationals! [/quote]

Thanks Apostate. The Skills Eval is as tough as you want to make it. I didn’t rest between Squat, Bench and DL, and only rested 5-6 minutes between th 90% lift and the 95% lifts. You definitely get more rest at a meet…sometimes too much. But you are right, it’s a much more accurate DL and Bench max since you are doing it in a fatigued state, and I’m certainly not 100% recovered from the last 4 week so of training.

728

[quote]mahwah wrote:
That’s good shit, Modi!

DL looked real strong.[/quote]

Thanks mahwah. I don’t think I lost anything doing Smolov.

729

This is an awesome log, (first time stopping by). Question: you unrack your bench press pretty well without a spotter, do you just have it positioned right (like a tricep lockout to bring it up) or are your traps coming apart to unrack it?

730

[quote]FutureGL wrote:
This is an awesome log, (first time stopping by). Question: you unrack your bench press pretty well without a spotter, do you just have it positioned right (like a tricep lockout to bring it up) or are your traps coming apart to unrack it?[/quote]

Thanks FutureGL. I’ve gotten good at unracking the weight, simply because I train alone. I set up as tight as possible, to the point where my heels don’t want to stay on the ground.

I dig my traps into the bench, grip the bar tight, and just before I unrack the weight, I drive my heels into the ground. This locks everything in place as I unrack the weight. I may lose a little tightness compared to getting a liftoff, but this setup seems to be the best of all the ways I’ve tried.

Long winded answer to say that I do my best not to let my traps come apart as I unrack it.

731

07/06/09 - Sheiko #13 Week 10 Day 1

A) Squat
315x3x1 (50%)
370x3x2 (60%)
435x3x2 (70%)
495x2x4 (80%)

B) Bench
200x3x1 (50%)
235x3x1 (60%)
275x3x2 (70%)
315x3x5 (80%)

C) DB Fly
45x10x5

D) Squat
340x3x1 (55%)
405x3x2 (65%)
465x3x4 (75%)

This was tougher than it should have been. Long story short…I ran out of beer and switched to tequila last night.

732

18 Days out…

07/08/09 - Sheiko #13 Week 10 Day 2

A) Deadlift to Knees
315x4x1 (50%)
370x2x2 (60%)
405x2x2 (65%)
435x1x3 (70%)

B) Bench
200x3x1 (50%)
235x3x1 (60%)
275x3x2 (70%)
315x3x2 (80%)
335x2x3 (85%)

C) DB Fly
45x10x5

D) Deadlift
315x3x1 (50%)
370x3x1 (60%)
435x3x2 (70%)
495x3x5 (80%)

This was my first time DLing to knees in a long time. It felt strange not to lock out the weight.

Bench felt very tight and easy today.

DL’s felt good, not great. They never do, especially after testing 95% of my max last week.

733

15 Days out…

BW - 269.7lbs

07/11/09 - Sheiko #13 Week 10 Day 3

A) Bench
200x3x1 (50%)
235x3x1 (60%)
275x3x2 (70%)
315x3x5 (80%)

B) Squat
bwx12x3
barx12x2
135x8x2
225x5x2
315x3x1 (50%)
370x3x1 (60%)
abort…

C) Bench
200x4x1 (50%)
235x4x1 (60%)
275x4x4 (70%)

D) DB Flyes
45x10x5

I’m more than a little frustrated with this nagging groin injury. I took a lot of light warmups today, and even at 315 my right groin was killing me. This has been going on for the past 5 or 6 weeks, ever since I slipped on a wet tile. I can fucking survive Smolov, but I can’t fucking walk on wet tiles. I’m pretty pissed. I did my first set at 370 and it killed, so I foam rolled for a few minutes. I did one more rep with 370, and just fucking quit.

I’m going to go easy on Squats for the next two weeks, and just focus on healing up this injury. I need to be close to 100% for Nationals, and that’s what I’m going to do. I’m not going to get any stronger between now and then, but I sure as hell can be less injured.

Bench felt good, blah, blah, blah.

734

12 Days out…

BW - 270.3lbs

07/14/09 - Sheiko #13 Week 11 Day 1

A) Bench
200x3x1 (50%)
235x3x1 (60%)
275x3x2 (70%)
315x2x3 (80%)
335x1x3 (85%)

B1) DB Flye
45x8x4

B2) Foam Roller
30secx4

No Squats today. Bench felt good.

I didn’t foam roll yesterday because I rolled a little too much on Sunday and it was very tender to the touch. Today felt good, found some very painful spots and concentrated on those.

735

Sure hope everything clears up and you feel great on game day.

Not sure if this would be of interest: http://www.strengthandconditioningwebinars.com/public/mgcal.cfm?calID=1&caldate=7/13/2009 It is a “webinar” with Nick Tumminello entitled “Secrets of Self Myofascial Release.” I was going to check it out some time this week. Perhaps $25 could give you some answers.

736

10 Days out…

BW - 268.1lbs

07/16/09 - Sheiko #13 Week 11 Day 2

A) Bench
200x3x1 (50%)
235x3x1 (60%)
275x3x2 (70%)
315x2x5 (80%)

B) DB Flyes
45x8x4

C) DL
315x3x1 (50%)
370x3x1 (60%)
435x3x2 (70%)
465x2x5 (75%)

D) Foam Roll
30secx4

Everything felt good today. My groin is less tender which is good. It definitely feels like it’s moving in the right direction.

737

You know what weights you are going to open with? Or what you are hoping to end at?

738

[quote]Alpha wrote:
You know what weights you are going to open with? Or what you are hoping to end at?[/quote]

Squat will be real tricky. If I feel good then I’ll open higher and go for something big at the end. If I don’t feel right, I’ll open light and just get into the meet.

If all goes well, I’ll open with 550/350/585 or somewhere in that neighborhood. I’ll take what I can get on Squat. Anything near or over 600 would be great. On Bench I’d like to hit 375 or 380. I usually only take 2 DL’s, so I would go for a PR on the 2nd attempt and only take a 3rd if it was very easy or if I missed my 2nd.

Ultimately I’d love to end up with a 1600 total. As long as I get PR’s across the board it will be a success, so anything over a 1525 total would put me there.

739

[quote]mrodock wrote:
Sure hope everything clears up and you feel great on game day.

Not sure if this would be of interest: http://www.strengthandconditioningwebinars.com/public/mgcal.cfm?calID=1&caldate=7/13/2009 It is a “webinar” with Nick Tumminello entitled “Secrets of Self Myofascial Release.” I was going to check it out some time this week. Perhaps $25 could give you some answers.[/quote]

Thanks mrodock, I’ll look into that.

I’ve got a bottle of 250 Advil. Everything will be alright. :wink:

740

8 Days out…

BW - 268.7lbs

07/18/09 - Sheiko #13 Week 11 Day 3

A) Squat
bwx12x2
barx10x2
135x8x2
225x5x2
walkouts…
315x1
405x1
495x1
545x1
585x1

B) Bench
200x3x1 (50%)
235x3x1 (60%)
275x3x2 (70%)
295x2x4 (75%)

C) Foam Roll
everythingxlots

I just did some light Squatting to get some bloodflow for the walkouts today. I was worried that these would feel heavy since I haven’t Squatted heavy lately, but everything felt surprisingly easy. Even 585 came out quick and easy and I settled in pretty quickly, took a huge breath and then re-racked it.

Bench was a warmup. Next week is even easier.

Foam rolling hurt as usual. There is still one spot that feels like someone is jabbing it with a sharp hot poker when I roll it. Everything else is just dull ache.

I doubt I will Squat at all next week, but I will play it by ear. Tuesday is light Bench and DL and Thurs is supposed to be Light Squat and Bench. I think there is more benefit in letting it rest than pushing it right now.