[quote]novaeer wrote:
Nice work Brent. I just noticed you were wearing a belt during your deadlifts. I always thought you hated using a belt when you DLed.[/quote]
Yeah, I started wearing one last year at some point. I hated the belt because I couldn’t pull as much with it, as without it. I learned to loosen it one notch from where I squat, and I angle the front of the belt down and it feels pretty good.
[quote]mrodock wrote:
Awesome work Modi, it’s all really coming together![/quote]
Thanks man.
01/25/10 - Squat Day
A) Adductor Rehab
B) Squat
barx10
135x10
225x6
315x3
405x3
455x4
495x3x3
C) Lat Pulldown
105x6
145x6
186x10x3
D) Abs on GHR w/Green Bands
10x3
Squats felt ok today, not great. My low back is still tired from last Thursday’s DL day, but my adductor didn’t bother me at all, so I’m happy with that.
01/28/10 - Bench Day
A) Bench Press
…275x1
315x1
355x3 (PR +10lbs) (not paused)
355x2 (miss on 3) (1st rep paused)
350x3 (PR +5lbs) (1st rep paused)
B) 3 Grip Bench Press (n/m/w) 90sec rest between boards
0 board - 245x5,5,5
1 board - 245x5,5,5
2 board - 245x5,5,5
3 board - 245x5,5,5
4 board - 245x5,5,5
5 board - 245x5,5,5
C) Rope Pushdown
70x6
90x12x3
Bench felt good today. I had planned on doing all 3 sets with the first rep paused, but I simply forgot on the the first set. A little bit of a cheap PR since my unpaused and 1st rep paused PR’s were the same (245x3). I tried to match this on the second set with the pause and missed on the third rep. I dropped down 5lbs and got a legit PR here for 350x3
This was probably my 5th time using 245 for the 3 grip press. What I do is load 245 and do 5 reps with my index on the smooth, 5 reps with my pinky’s on the rings and 5 reps with my index on the rings. I rest 90 seconds and repeat with a 1 board, then 2 board…all the way up to the 5 board. I have always missed reps on the 3 or 4 boards, but today I felt strong and got all my reps. Finally.
I feel like my bench has improved, and am looking forward to some sort of PR at the Arnold, no matter how small, I’ll take it.
355x3 (no pause):
350x3 (1st rep paused):
01/31/10 - Squat Day
A) Adductor Rehab
B) Squat
barx10
135x10
225x6
315x5
405x3
465x3
515x3x3
C) Lat Pulldown
100x6
145x6
190x10x5 (PR +5lbs)
Squats felt hard as hell today. Actually getting out of bed felt harder than hell. I know that I had a brand new bottle of vodka before last night, and somehow 75% of it has gone missing, and I woke up with a headache and dry as dirt.
I’ll bump this to 525 next week, and try to behave the night before.
02/02/10 - Bench Day
A) Bench Press
…275x1 (1st rep paused)
315x1
355x1
375x1
390x0
390x0
B) Manpon Press (6" roller)
405x1x3
C) Rope Pushdowns
80x10x3
I didn’t have any pop off my chest today. Even with 315 I didn’t feel like I was driving hard enough, and I think it killed my chances at 390 (which would have been a 10lb training PR and 5lbs over my last meet). The first attempt was so close to lockout, but I just couldn’t finish. I feel like I was just trying to push the bar up, and didn’t focus on locking my elbows to finish. The second attempt was still strong, but just not enough there today. I’ll try this again next week and see if I can nail it. Otherwise I’ll wait until the competition before trying this weight again.
02/03/10 - DL Day
A) Adductor Rehab
B) Deadlift
135x6
225x6
315x3
405x3
495x1
525x3 (PR +10lbs)
B) Shrugs (straps)
405x10
495x20
545x15x3
C) GHR’s
8x3
I am definitely coming down with a cold, which is probably why I didn’t hit that 390 Bench. I just feel tired all day, my nose is stuffed, and I feel dehydrated.
I took an easy PR today on the Deads. I didn’t put a whole lot of effort into them, and they still felt reasonable. I think I might be good for 535 or 545 on a good day. Just going to rest up and drink some serious fluids over the next couple of days.
02/07/10 - Squat Day
A) Adductor Rehab
B) Squat
barx10
135x10
225x6
315x5
405x3
455x3
495x1
525x1
525x3
C) Abs on GHR
10x3
Still sick and a little dehydrated. I had planned on going for 525x3x3 today. On the first set I got out of my groove and lost it out of the bottom on the second set. I was going to call it quits, but I knew I had a set of 3 in me, so I unloaded all the weight, set up all over again, and hit 525 for 3. I didn’t feel like I had much left after that, so I did some weighted abs. I think the combination of not sleeping great, being sick, and being dehydrated has just taken it’s toll lateley. I’ve decided to be happy with a heavy set and not kill the volume until I’m back to 100%.
If you can lift this well when you feel like shit . … I like your chances at the Arnold of putting together a great total.
How many weeks of training left?
[quote]mrodock wrote:
If you can lift this well when you feel like shit . … I like your chances at the Arnold of putting together a great total.
How many weeks of training left?[/quote]
Thanks. The meet is on March 5th, so really just this week and next, and then I’ll start to taper.
02/09/10 - Bench Day
A) Bench Press (paused)
…275x3
315x1
345x1
370x1
390x1 (PR +10lbs) (smoked it)
B) 3 Grip Press (N,M,W)
0 board - 250x5,5,5
1 board - 250x5,5,5
2 board - 250x5,5,3
3 board - 250x5,3,3
4 board - 250x5,5,5
5 board - 250x5,5,5
C) Rope Pushdown
95x12x3 (PR +5lbs)
I think I’m finally getting ahead of the cold. Bench felt great during warmups, good leg drive and good pop off the chest. Last week I missed this weight twice, today I smoked it.
02/11/10 - DL Day
A) Adductor Rehab
B) Deadlift
135x6
225x6
315x3x2
405x1
455x4x4
515x2
575x2 (tie PR)
455x8 (tie PR)
C) Shrugs
495x20x3
Deadlift felt solid today, better than last time with this weight. Hoping for a decent pull at the Arnold’s.
Nice bench there Modi, I think your good for that 400 lb touch n’ go.
[quote]BlackLabel wrote:
Nice bench there Modi, I think your good for that 400 lb touch n’ go.[/quote]
Thanks. I’ll worry about that after the meet!
02/15/10 - Squat Day
A) Adductor Rehab
B) Squat
barx10
135x10
225x6
315x5
405x3
455x1
495x1
545x1
575x1
585x1
C) Lat Pulldown
105x6
155x6
195x10x5 (PR +5lbs)
D) Abs on GHR
Greenx12x3
I didn’t Squat yesterday because Saturday night was a rough night. I got on the bike for 10min Sunday morning, did my Adductor Rehab, and then did 10 reps with the bar. I loaded 135, walked around for a bit, and realized that I felt like complete ass, and it wasn’t going away. I decided I couldn’t afford to fail on a lift this close to the meet, so I decided to lift today instead.
Squats felt good today. My adductor is really feeling solid, but I am having problems with a high hamstring or a hip rotator or something in my left leg. I felt it on the 545, 575 and 585 sets. 585 was probably questionable on depth, and it was a grind. Just couldn’t get much pop out of the hole.
Anything over 550 will be a meet PR, so I should be all set to PR there. I’m going to spend the next couple of weeks trying to sort out the left hip. I don’t think 600 is going to be there for this meet. I’ll get back there soon enough, but just not enough weeks of training with all the adductor issues.
BW - 264.2lbs
02/17/10 - Bench Day
A) Bench (touch & go)
…275x3
315x1
365x1
385x1
275x12x3 (PR of some kind)
B) Rope Pusdowns
85x12x3
I thought I might work up to 395 for a 5lb T&G PR today, but 385 was hard enough. I think my lats are still tired from Monday.
I dropped back to 275 and couldn’t believe how easy it felt. I don’t really think I have a 12 rep PR, at least not in the past 5 years or so. Nice pump at the end.
My bodyweight has been sitting at around 263-265lbs for the past couple of months, so weight will not be an issue for the meet on March 5th. Looks like I will be able to go out the night before and catch a little bloat, which should help with my Squats if noting else.
Some sort of DL’s tomorrow, and then I’ll begin to taper for the meet.
02/21/10 - Squat Day
A) Spin Bike x 10min
B) Adductor Rehab
C) Squat
barx10
135x8
225x5
315x3
405x1
455x1
495x1
525x1
I just wanted to warm up to my opener today. I had planned on doing some pulldowns afterwards, but my stomach has been feeling like crap for the past few days. Nothing makes an upset stomach feel better than Squats with a tight belt wrapped around your waist.
My appetite is down, and it has been a grind to get in any decent calories. Hopefully this is a quick stomach bug. I don’t really want to drop any weight before the meet. Luckily the next couple of weeks are light on training.
BW - 260.3lbs
02/23/10 - Bench Day
A) Shoulder Warmups
B) Bench Press (paused)
barx20
135x10
185x8
225x5
275x3
315x1
345x1
365x1
C) Rope Pushdowns
70x10x3
Today is the first day I’ve felt close to normal since last week. I have tried to force feed myself whenever my stomach felt okay. I’m not going to get real adventurous with my food choice, but I have felt much better in general today.
I warmed up to my opener for the meet. This is a little heavier than I would normally open, but I know I can get this any day of the week, and I hate to make huge jumps during a meet, so this should set me up to go something like 365,385,390? Anything over 380 will be a PR, and I’d like to have a second attempt at 385 if I miss it due to a technique issue. I’ve hit 390 once in training, so I’d love to get that in a meet as well.
This is where the training starts to get boring. Just get warmed up and it’s time to leave the gym.
I’ll be rooting for you from a distance, hope you have a fantastic meet Modi.
BW - 266.7lbs
02/28/10 - Squat Day
A) Right Adductor Rehab and Left Ass Rehab
B) Squat
barx12x2
135x8
225x5
315x3
405x1
455x1
C) Lat Pulldown
100x8
150x8x3
My adductor is really feeling good at this point. I don’t see it bothering me at the meet. We worked a lot on my left hip yesterday. Can’t really tell whether it’s a high hamstring, or one of the rotators, since the pain isn’t always constant. I was a little sore from the ART, so I took a couple of sets with just the bar, and then went through most of my warmups. Then just some light Pulldowns and called it a day.
By Thursday night of last week, I was finally over the stomach bug, and my appetite returned. I was down to 260lbs, maybe a little lighter, I didn’t want to weigh myself again after I hit 260.3 on Tuesday. I was back up to 266 today, so I’m happy with that.
Light Bench on Tuesday…I’ll probably just warmup to 275 and then play the waiting game until Friday. I think the 275’s and up start around 2pm.