[quote]undesired08 wrote:
mrodock wrote:
undesired08 wrote:
Congrats. Been waiting to hear about this all friggin day. Great things lie ahead…
Powerlifting watch has had the results up for about 5 hours. I have known for awhile, muhahahahaha!
This site, watch-movies.net, and youtube are all I have up while I am working. Sad I know, but it’s true.
[/quote]
Haha! I couldn’t post results without video. Sorry to keep you waiting. I didn’t get back to Boston until 7:30 last night.
[quote]Ruggerlife wrote:
Nice work Modi, but I’m confused… is this Sheiko/Smolov volume thing going to your head? You’ve gone from an 8 attempt meet to a 10 attempt meet![/quote]
Yeah, I was a little confused as well. I put in for an easy DL opener in case I was damaged goods at that point.
There were only two flights, 11 or 12 in mine and 7 or 8 in the Unlimited group, so warmups went pretty quickly. I just decided to leave my opener where it was and use it for my last warmup set.
My DL warmups went 135x6, 225x4, 315x2, 405x1. Short and sweet.
I was happy that I got to take that 2nd Bench over again. I didn’t give it 100% and shouldn’t have had to grind it out, but I did think the spotter grabbed it a little quick. The head judge was very quick to award me another try, even if it was on short rest. I decided not to screw around on my 3rd try, and put everything into it. That and MarauderMeat threatened to kick my ass and take my wife as his spoils if I didn’t get it. Then he punched my in the kidneys and shoved me out on the platform. Or something like that. 
Congrats Modi! 1600 here you come 
Good meeting you and congrats on a great total
[quote]Modi wrote:
That and MarauderMeat threatened to kick my ass and take my wife as his spoils if I didn’t get it. Then he punched my in the kidneys and shoved me out on the platform. Or something like that. ;)[/quote]
Best. Motivation. Ever.
Good work Modi.
Great work, Modi. Those were some of the deepest competition squats I’ve seen. Wow.
I did the same as mrodock and checked up on your results a bit early. Heh.
Congrats buddy!
That was awesome… could even hear Meat in the background yellin’… strangely getting closer and closer to whomever was operating the camera… which I bet was your wife.
She will need extensive counselling now, you realize this right? ;))
[quote]bunny7568 wrote:
Congrats buddy!
That was awesome… could even hear Meat in the background yellin’… strangely getting closer and closer to whomever was operating the camera… which I bet was your wife.
She will need extensive counselling now, you realize this right? ;))[/quote]
She’s used to working with the mentally disturbed.
Awesome lifting!
I had to laugh on the second squat:
“Don’t walk in front of me”
walks in front of camera
“Jackass”
[quote]Comrade wrote:
Awesome lifting!
I had to laugh on the second squat:
“Don’t walk in front of me”
walks in front of camera
“Jackass” [/quote]
Thanks man.
That quote fits my wife to the letter. I’m sure it was just loud enough for whoever it was to hear her.
Once again, thanks for all the support guys. It’s great motivation.
I will hit 1600 next time.
[quote]donpalmero wrote:
Great work, Modi. Those were some of the deepest competition squats I’ve seen. Wow.
I did the same as mrodock and checked up on your results a bit early. Heh.[/quote]
Thanks donpalmero. Those Squats were barely legal. Judging was ultra strict.
I haven’t updated my log because, well…I haven’t done a damned thing all week. I’m going to be away all next week with no access to a gym or any other training equipment, so I decided to take two weeks to really heal up. I’m sure I’ll do some pushups and dips, but nothing lower body.
I’m also going to work on my next training cycle while I’m away. I’m pretty sure I’m going to take the first 3-4 weeks and focus on my Bench and DL as I said before, and hope that GM’s will keep my Squat at a decent level. I really felt like my last 4-6 week of Squat training was a waste because I was constantly trying to work around the injury, and don’t want to have to deal with this again.
I’ve also found that I can’t really make progress on all 3 lifts at the same time, so this will give me a chance to bring my DL up a little in the mean time. I think I’m going to work on my touch and go Bench for a little while as well and see if I can get it up to 405.
I’ll be back in a week after a lot of R&R, and probably way too much sun, BBQ, beer and bocce.
I’m back from a week of R&R and didn’t do much of anything all week. Today was my first day back and took it pretty easy.
I’m going back to a modified Westside split for a while. I was starting to dread the 2-3 hour Sheiko workouts at the end, so I decided it was time for a change.
My groin is still no where near 100%, so I am going to lay off Squatting for a few weeks and work on everything else for a while. I’ll be using a lot of GM’s, and I’m going to be training in a commercial gym on Mondays for the next few weeks, so I’m going to throw some Leg Extensions in there as well.
BW=268.2lbs
08/10/09 - Squat Day (without the Squats)
A) GM’s paused on Pin #11
barx10
135x8
225x6x5
B) Plate Loaded Leg Extensions
45x10
90x10
135x10x3
C) RDL
135x8
225x8x3
D) Standing Cable Abs
90x10x3
Spin Bike
5 min warmup
8 sec hard/12 sec easy x 30 (10 mins)
5 min cool down
GM’s felt good. I didn’t belt up today. I’ll work these up in weight and add a belt as needed.
I haven’t used a Leg Extension in about 2 years, I got a good little pump even with only 3 plates. I’ll probably go to 4 plates next week.
I know RDL’s really aren’t a Squat movement, but I have missed doing these and will be alternating some Elevated Pulls with Pulls from the floor on DL Day, so I figured today was as good as any for the RDL’s. I kept them light and really worked on getting a good hamstring stretch.
Spin Bike because I’m cleaning up my diet and adding in some cardio intervals in an effort to lean out a bit.
BW=267.3lbs
08/12/09 - Bench Smolov Jr. Wk1 D1
A) Bench (touch & go)
…225x3
275x6x6
B) DB Shoulder Press
45x10
60x6x3
C) Lat Pulldown
100x10
140x10x3
D) Rope Pushdown
70x12x3
Bench felt heavier than I wanted it to. But I haven’t Benched since the meet, so that’s to be expected.
I’m going to be using the Smolov Jr. template for my Bench for the next 6 weeks, stretching the cycle out to 2z/wk for 6 weeks instead of 4x/wk for 3 weeks. I will do this in place of having an ME day and an RE day. My goal is to get my touch and go up to 405. Anything more than that will be a bonus.
All the accessory work felt moderate today. I will add a set each week for three weeks, and then drop back to 3 sets on week 4 and up the weight.
Atleast that’s the plan.
Precor EFX x 20min
5 min warmup - Inc 6, Lvl 8, 120spm
10 min Intervals - Inc 6, Lvl 8 - 8 sec 260spm/12 sec 120spm x 30
5 min cooldown - Inc 3, Lvl 6, 120spm
More cardio because I’m still not lean yet, even after doing cardio on Mon. I’m going to try to do 20 minutes of cardio intervals 3x/wk. I’m going to stick with the same template of 5 min warmup, 10 min intervals 8 sec hard/12 sec easy x30, and 5 min cooldown, but I will switch modalities. I will be using the Spin Bike, EFX, Stationary Bike, Arc Trainer and Sled Drags. This won’t make it any less ghey.
You could drape some chains around your neck while you prance on those machines.
That would make it a little less ghey…
[quote]mahwah wrote:
You could drape some chains around your neck while you prance on those machines.
That would make it a little less ghey…[/quote]
My chains are powder coated in baby blue. Not really going to help the cause.
08/13/09 - Deadlift Day (5RM)
A) Elevated DL’s from 10" Box
135x6
225x6
315x3
405x5
495x5
525x5 (baseline PR)
495x5
B) GHR
x8
w/miniband x 8
x8
C) Shrugs
315x10x3
D) HLR’s
Rollupsx10
Knees to Elbowsx12
HLR’sx20
Elevated Deads felt very good today. I’ve never done these for 5 reps so everything was a PR. Next week I’ll work up to a 3rm and then a max the following week.
First set of GHR’s felt great, so I added a miniband for the second set. This was pretty humbling. I did 8, but the last two might not have counted in a meet. I started the third set with the miniband and ditched it after the first two reps. My hammies felt like they were going to explode.
I could have gone heavier on the Shrugs but I paused each rep, and wanted to get a little pump. When I go too heavy I cheat these too much and don’t get the same feel.
Walk dog x 30min