My Road to Elite

Training Training Logs
301

Sheiko Week 13, Day 3 (7 days to meet)

Squat
1x3x200 (50%)
2x3x240 (60%)
add belt
2x2x280 (70%)
3x2x300 (75%)

Bench (paused)
1x3x120 (50%)
1x3x145 (60%)
2x3x170 (70%)
4x2x180 (75%)

Form is feeling really good on both lifts. My back was pretty fatigued going into this session, which was mostly by design. I wanted to hit good mornings pretty hard my previous session in order to give my core one last stability challenge before the meet and after the week layoff. I’ll be fully recovered by Monday.

I’m thinking of working a massage in on Friday, maybe Thursday. Nothing too aggressive. Not sure when would be best.

302

[quote]zephead4747 wrote:
sorry it took so long to get back to you.I forget.

I sent one fo the books. Hopefully I can get the others done by sunday. http://www.vsathletics.com/product.php?xProd=1917&xSec=41

shoes.[/quote]

Hey Zep,

I got a pair of Rogue Do-wins which are very similar to those which look like really good shoes.

Thanks and no worries!

Looks like 5/3/1 is working nicely, great to see!

303

[quote]mrodock wrote:
Sheiko Week 13, Day 3 (7 days to meet)

Squat
1x3x200 (50%)
2x3x240 (60%)
add belt
2x2x280 (70%)
3x2x300 (75%)

Bench (paused)
1x3x120 (50%)
1x3x145 (60%)
2x3x170 (70%)
4x2x180 (80%)

Form is feeling really good on both lifts. My back was pretty fatigued going into this session, which was mostly by design. I wanted to hit good mornings pretty hard my previous session in order to give my core one last stability challenge before the meet and after the week layoff. I’ll be fully recovered by Monday.

I’m thinking of working a massage in on Friday, maybe Thursday. Nothing too aggressive. Not sure when would be best.[/quote]

I recommend Thursday, just in case you need to recover from it. Lots of water always after a massage. Should help you but it can release toxins from the muscle that needs to be flushed out. Great idea.

304

Sheiko Week 14, Day 1 (5 days to meet)

Bench (paused)
1x3x120 (50%)
2x3x145 (60%)
2x2x170 (70%)
4x1x180 (75%)

Deadlift
1x3x260 (50%)
2x2x315 (60%)
4x2x365 (70%)

Nothing to report really from the session.

I decided against the massage because in the past I have felt ridiculously tight the day after massages. Perhaps that was just because I had some real back issues in the past, but I will test out my response to massage before throwing one in before a meet. Thanks for the good advice though Free2Be.

305

You might want one a day or two after the meet! :slight_smile:

306

Can’t wait to see the results of all your hard work mrodock.

On the paused benching, you may also consider just pausing your first rep of the set, and then doing touch and go on the rest. This is what I usually do on sets of 5 or more anyways. It will still keep you used to pausing for a meet situation, but then you will get more reps than normal (or use a heavier weight) than if you paused all reps.

307

[quote]Free2Be wrote:
You might want one a day or two after the meet! :)[/quote]

Indeed!

308

[quote]Modi wrote:
Can’t wait to see the results of all your hard work mrodock.

On the paused benching, you may also consider just pausing your first rep of the set, and then doing touch and go on the rest. This is what I usually do on sets of 5 or more anyways. It will still keep you used to pausing for a meet situation, but then you will get more reps than normal (or use a heavier weight) than if you paused all reps.[/quote]

Thanks Modi. Gives me an excuse to thank you for participating in my thread since it started. Has been really great getting your feedback throughout this process.

The paused strategy is a good one. I will have 30 weeks after my meet before my next competition so I may just end up concentrating on touch and go for awhile. I’ve noticed that Wade Hooper in his training videos actually pauses the last rep of many of his sets. Thought that was pretty wild.

309

Sheiko Week 14, Day 2 (3 days to meet)

Squats
1x3x200 (50%)
add belt
2x3x240 (60%)
3x2x280 (70%)

Bench (paused)
1x3x120 (50%)
2x3x145 (60%)
3x2x170 (70%)

All I want to do is lift something heavy!

310

[quote]mrodock wrote:
(3 days to meet)

All I want to do is lift something heavy![/quote]

That’s a good sign, just don’t give in to the temptation!

311

[quote]mrodock wrote:
All I want to do is lift something heavy![/quote]

I remember that feeling well. That last Sheiko workout is such a tease. You aren’t even really warmed up yet and it’s over.

Good luck this weekend. Updates and videos asap.

312

[quote]mrodock wrote:
Sheiko Week 14, Day 2 (3 days to meet)

Squats
1x3x200 (50%)
add belt
2x3x240 (60%)
3x2x280 (70%)

Bench (paused)
1x3x120 (50%)
2x3x145 (60%)
3x2x170 (70%)

All I want to do is lift something heavy![/quote]

Have a good weekend and best of luck. Can’t wait to hear all about it.

Bagger

313

[quote]Ruggerlife wrote:
mrodock wrote:
(3 days to meet)

All I want to do is lift something heavy!

That’s a good sign, just don’t give in to the temptation![/quote]

My summer school class is in a building that has a squat rack and I avoided the squat rack thanks to your advice kind sir!

314

[quote]Modi wrote:
mrodock wrote:
All I want to do is lift something heavy!

I remember that feeling well. That last Sheiko workout is such a tease. You aren’t even really warmed up yet and it’s over.

Good luck this weekend. Updates and videos asap.[/quote]

I think I finally know how the 40 year old virgin felt . . . except for the bags of sand (I’m not into sandbag training).

I’ll post Sunday once I manage to wake up.

315

[quote]Bagger wrote:

Have a good weekend and best of luck. Can’t wait to hear all about it.

Bagger[/quote]

Thanks a lot Bagger, won’t be long now!

316

Good luck dude and go hit some big PRs.

317

[quote]novaeer wrote:
Good luck dude and go hit some big PRs. [/quote]

Thanks novaeer! I’ll do it!

318

[quote]mrodock wrote:
Sheiko Week 14, Day 2 (3 days to meet)

Squats
1x3x200 (50%)
add belt
2x3x240 (60%)
3x2x280 (70%)

Bench (paused)
1x3x120 (50%)
2x3x145 (60%)
3x2x170 (70%)

All I want to do is lift something heavy![/quote]

Good luck, Mrodock. Represent T-Nation well!

319

[quote]undesired08 wrote:
mrodock wrote:
Sheiko Week 14, Day 2 (3 days to meet)

Squats
1x3x200 (50%)
add belt
2x3x240 (60%)
3x2x280 (70%)

Bench (paused)
1x3x120 (50%)
2x3x145 (60%)
3x2x170 (70%)

All I want to do is lift something heavy!

Good luck, Mrodock. Represent T-Nation well![/quote]

When I am on the platform I shall think of your’s, Modi’s and stallion’s squat videos. And thanks man, appreciate it.

320

Competition Day (6/20/09)

weighed 80.7kg/177.5 pounds (82.5kg/181 pound weight class) [single ply]

Squat
1st attempt 207.5kg/457 pounds
----3 white lights

2nd attempt 220kg/485 pounds
----2 white lights/1 red light (depth)

3rd attempt 230kg/507 pounds
----3 white lights

Bench
1st attempt 102.5kg/225 pounds
----3 white lights

2nd attempt 112.5kg/248 pounds
----2 white lights/1 red light (uneven extension)

3rd attempt 117.5kg/259 pounds
----2 white lights/1 red light (uneven extension)

Deadlift (no suit)
1st attempt 200kg/440 pounds
----3 white lights

2nd attempt 215kg/474 pounds
----3 white lights

3rd attempt 227.5kg/501 pounds
----3 white lights (a real fucking grinder, ended a great day!

Total 1268 pounds (9 for 9)

What a fantastic fucking day! Hit PR’s on all lifts and hit every lift. Got to lift against reigning IPF World champion Dan Williams who dropped down to 181, thanks Dan! For the record Dan Williams and his brother beat me giving me a bronze medal for the Men’s Open 181 and under.

Video to be posted tomorrow morning! I’ll also post some comments tomorrow about some of the more adventurous lifts and thoughts that went through my head during the day.

I certainly have a ton of room for improvement, but I feel that I am really on the right track. I will approach the next cycle with more intensity, more ferocity, etc. I will take off until Friday and then start going pretty light for a week and a half and then start hitting it hard.