Week 11, Day 3 (6 days from meet; morning bodyweight: 197.0)
Squat (belted)
1x3x225 (50%)
2x3x270 (60%)
2x2x315 (70%)
3x2x340 (75%)
Bench
1x3x135
6x2x165
Shoulder traction
purple band
Diagonal chest stretch
purple band (25 reps each side)
Really starting to feel the fatigue dissipating, very excited.
Found this program written by Scot Mendelson and thought it looked pretty solid, particularly for someone that has a higher sticking point:
I DONâ??T USE WAVES. WHAT WORKS FOR ME MIGHT NOT WORK FOR YOU. SKIP THE HIGH REP STUFF FOR NOW AND CONCENTRATE ON GETTING YOUR ONE-REP RAW MAX UP. THE ASSISTANCE EXERCISES REMAIN THE SAME WHETHER SHIRTED OR RAW. SEE MY OTHER POSTS FOR INFO ON THAT. YOU MIGHT TRY A CYCLE LIKE THIS.
WEEKS 1-5 (2-BOARD)
5 X 3
4 X 3
3 X 3
2 X 3
1 X 3
WEEKS 6-8 (1-BOARD)
3 X 2
2 X 2
1 X 2
WEEKS 9-11 (FULL BENCH)
3 X 1
2 X 1
1 X 1 (GO FOR NEW PR)
Week 12, Day 1 (4 days from meet; morning bw: 196.0)
Squat (belted)
1x3x225 (50%)
2x3x270 (60%)
3x2x315 (70%)
Bench (paused)
3x3x135
Deadlift
1x3x270 (50%)
2x2x325 (60%)
4x1x380 (70%)
The easy part is over with (training), now the hard part (waiting).
Good luck man. You will get first place
[quote]ALKoHoLiK wrote:
Good luck man. You will get first place[/quote]
Thanks! Honestly, if my mechanics are solid, and I plan my attempts intelligently, I’ll be happy with last place.
Hey man if you want/need any help with planing your attempts and ranging your lifts for the meet shoot me a pm. Good luck!
[quote]NATOR wrote:
Hey man if you want/need any help with planing your attempts and ranging your lifts for the meet shoot me a pm. Good luck![/quote]
Thanks NATOR!
I think I have a solid plan, but I certainly appreciate the offer. My main point with being intelligent about attempts is really using the feedback I get from each lift to help determine my next attempt. I don’t want to pretend something was easy so I can make a bigger jump and try to hit a “goal weight” which I miss. Aggressive but intelligent, that is the goal.
Good luck tomorrow!
[quote]aut-x-rs wrote:
Good luck tomorrow![/quote]
Appreciate the support! I’m about ready to jump out of my skin.
Great video on chains with a couple of ideas I had not heard of:
[quote]mrodock wrote:
[quote]aut-x-rs wrote:
Good luck tomorrow![/quote]
Appreciate the support! I’m about ready to jump out of my skin.[/quote]
Go get’em Tiger.
Can’t wait to hear the report.
[quote]Oldman Powers wrote:
[quote]mrodock wrote:
[quote]aut-x-rs wrote:
Good luck tomorrow![/quote]
Appreciate the support! I’m about ready to jump out of my skin.[/quote]
Go get’em Tiger.
Can’t wait to hear the report.[/quote]
Thanks man, certainly appreciate the support!
Meet Report
USAPL Wisconsin State Open (Single Ply, 198; weighed 88.38kg)
Squat
1st attempt: 260kg (573 pounds) - good
2nd attempt: 275kg (606 pounds) - not good
3rd attempt: 275kg (606 pounds) - good
Bench
1st attempt: 125kg (275 pounds) - good
2nd attempt: 130kg (286 pounds) - good
3rd attempt: 137.5kg (303 pounds) - not good
Deadlift
1st attempt: 230kg (507 pounds) - good
2nd attempt: 247.5kg (545 pounds) - good
3rd attempt: 255kg (562 pounds) - not good [failed to lock out knees!?!???!?]
6 for 9 (652.5kg = 1438 pounds) [just barely jumped into Class 1 lifter rating]
Wilks: 420.471
1st place of 5 competitors in Men’s Open 198 pound class
What to say, what to say . . . the gear inspector noticed two big runs in the ass of my precious squat suit and that wasn’t a huge confidence booster, haha.
He told me he couldn’t prohibit me from using it, but it will blow out eventually. So I did use and it didn’t blow, but it sure didn’t seem to be popping today, not sure if the runs had something to do with it.
I was nearly positive I was good for 639+ today, but it wasn’t to be. 606 on the 3rd was a fucking ass grinder, and I was thrilled to pull it off, it took absolutely everything I had to get that 6 pound PR.
Weird thing is my warm-up with 455 when I first put the suit on, with straps up and without wraps felt really hard, absolutely zero pop out of the bottom. Not really sure what the hell was going on.
I do know that my 365 raw single felt really light, so it could have been an issue with the suit. Is a Titan suit next, don’t know?
On bench even though my shoulder felt like shit after squats I felt so damn comfortable on the bench. One of the referees called 90% of the lifts in my flight belly benches, so the two benches I got in I got a red light for each. Don’t really care but feel it is worth mentioning.
Because squat didn’t go as well as I thought it would I decided to be a touch more conservative in deadlift, opening 11 pounds lighter than I had originally planned. The opener was smooth, 545 second was fairly challenging, and then when a guy missed a couple slots before me I knew I had won the division and switched from 556 (which was going to be for the win) to 562.
I knew 562 was probably going to be hard, I grinded through it, including some shakes, and rolled my shoulders way back, not my typical lockout but the shakes made me have to alter the bar path slightly. Two refs called me for not having locked out knees. Really characterized the day, very close, not quite.
I definitely performed below my expectations, yet was very happy with how I fought and really did the best I felt I could have. Whether my two hours of sleep last night played a role or not, I don’t know. But I won’t be driven by my wife the morning of the meet next time, we’ll stay over night.
There are other things to figure out, like what the hell I can eat on meet day, have yet to figure this out. How to sleep better on meet day, how to peak better (maybe I worked up too high on Skills Evaluation day).
A couple of notes, seeing a few of Jesse Betzinger’s lifts was absolutely phenomenal. In the 242’s he SMOKED an 842 squat, and deadlifted 705, absolutely awe-inspiring.
I think that about wraps things up for now. I REALLY want a 1575 total @ 198 at the end of June at the Neenah meet. That would qualify me for USAPL Men’s Nationals in 2011, and I don’t want to wait until the State Meet in January (the one I did today) to qualify. So hopefully I can figure out my programming, and my equipment, and put it all together.
If anyone made it all the way through, thanks for reading! And I will post video tomorrow, too damn exhausted tonight to fuck with my computer/camera. After I post the video I will post a couple more comments in regard to the meet, a couple of funny moments.
Fricken Awesome!!!
I’m proud. Congrats.
Sorry to hear about your gear woes. Life sure is easier for the raw 
Anyhow, congratulations!
Good job, man. You might not have hit as much as you wanted, but those are still pretty damn good numbers @ 198 in single-ply. Looks like you’ll have to plunk down some coin for a new squat suit, eh? How do you think the Viking V-type performed for you on the DL? Seems like you got a pretty good number there.
[quote]Oldman Powers wrote:
Fricken Awesome!!!
I’m proud. Congrats.[/quote]
Thanks a lot buddy, I’ve got a good start now, and a long road ahead to accomplish my goals. Can’t put into words how excited I am though.
[quote]aut-x-rs wrote:
Sorry to hear about your gear woes. Life sure is easier for the raw
Anyhow, congratulations![/quote]
But life sure is more interesting for the geared! Can’t imagine what lifting in multi-ply is like, probably wouldn’t have gotten any sleep if that is what I did. Although, no squat walkouts, haha.
Thanks aut-x-rs!
[quote]novaeer wrote:
Good job, man. You might not have hit as much as you wanted, but those are still pretty damn good numbers @ 198 in single-ply. Looks like you’ll have to plunk down some coin for a new squat suit, eh? How do you think the Viking V-type performed for you on the DL? Seems like you got a pretty good number there.[/quote]
Thanks novaeer, good to see I can put together a decent total when things aren’t going quite right.
Yeah, certainly looks like it. I only squatted 12 times in that suit too, leaning toward Titan because of it. Just wonder if I’ll get the explosion out of the hole I was getting with the Metal.
I think the Viking performed pretty well. I think I can pull about the same thing raw, but I’m not really certain.
I’m leaning toward switching to RTS . . .
A couple of notes about the video: The first attempt squat was accidentally taped over, the video camera was being a bitch. The lighting was awful so the quality is pretty shitty. It might help to double-click on the video and watch it in youtube where you can change to a higher quality.
On my third attempt squat I heard my wife yelling at people to get out of her way as I was walking it out, I thought it was funny and then VERY QUICKLY refocused, haha.
