10/5- deadlift #11
Deadlift- 2x2@500
Low rack pulls w/short monster mini and short strong bands- 365x2
GHR- 5x10 +10, 3x5+25
Notes: Not the best deadlift day ever. I didn’t lock out 100% on the second rep of the first set because my grip was shit. Just a mental thing, as I definitely had it. I went with straps on the second set and had no problems. My hands just need a rest; they’ve been taking a beating. Rack pulls were with ~250lb of tension at the top.
Video to come.
Whats your deadlift goal for the meet? Its the 27th right?
[quote]MightyMouse17 wrote:
Whats your deadlift goal for the meet? Its the 27th right? [/quote]
I think that a 550 pull is reasonable for this meet. I just pulled 515 from a deficit with no problem, and the bars in competition are always thinner, have better knurling, and have more whip. My tentative plan for attempts is 507-529-551. If the 529 is a bit slow, or if I don’t need a huge pull to break 1300, I would settle for around 540.
And yes, my meet is the 27th. It’s a smaller meet, which means it will go quicker and I should have more energy for each attempt.
Yea, I loved the deadlift bar NASA had at my meet. Even my small hands were able to get a comfortable hook grip. The bar at my gym is crappy, and to make things worse, they don’t have round weights either.
Sounds like a good goal, and I’ll be looking for your teams results. Wish you guys were competing at the nationals in Dallas!
Got the video.
[quote]MightyMouse17 wrote:
Yea, I loved the deadlift bar NASA had at my meet. Even my small hands were able to get a comfortable hook grip. The bar at my gym is crappy, and to make things worse, they don’t have round weights either.
Sounds like a good goal, and I’ll be looking for your teams results. Wish you guys were competing at the nationals in Dallas! [/quote]
90% of the bars we have to deal with are bent, have shitty knurling, or both.
Thanks; we should have a relatively large roster competing at this meet. We are planning on having over a dozen lifters compete, including many first-time lifters. I also hope to come down and compete in the East Texas Open in Gilmer on January 5th; this should be my last meet before I ship to Basic Training.
Extra workout today. GHR/reverse hyper/back raise superset, followed by face pulls, pullups with varying grips, and some neck work.
I had a blast at Gilmer in June! It was an excellent turnout. If I go there again though it will be in June. January is too soon after nationals.
Trained twice today.
AM- bench #12
Bench- 2x2@260
Rows- a fuckton
Notes: Worked up to 2x3@225, then did ten minutes straight of rows, with 15 seconds max between sets. Did 225 for triples, 185 for fives, 205 for triples and doubles, 225 for singles, all with different grips. If I wasn’t changing weight, I was rowing.
PM- extra workout
Facepulls
Pullups
Hammer curls
Klokov press
Forearm rope thingy
Back raises
Decline sit ups
Neck work
Sled dragging
Notes: Did a bit of everything, but the emphasis was on pullups and face pulls. Everything else was just a set here or there, get a bit of a pump and blood flow, etc. My elbows felt pretty good today, so the extra volume on the pulling and bicep work has helped so far.
[quote]MightyMouse17 wrote:
I had a blast at Gilmer in June! It was an excellent turnout. If I go there again though it will be in June. January is too soon after nationals. [/quote]
What’s the best way to get there from Kilgore? I plan on taking a Greyhound or something down there, as there’s no way I’m driving and flying is too expensive. I’ve never been to Texas so I would have no idea how to get around the state. I probably won’t be able to rent a car, as I will only be 20 and most companies make you be at least 21 to rent one.
10/9- squat #12
Squat- 1x1, 1x2@440, 1x3@405
Rounded-back good mornings- 5x3@205
Notes: Was supposed to do two doubles at 440, but failed on the second rep of the first set. I switched back to my old knee wraps, and got both reps. I just don’t like these new wraps; they are too stiff and I can’t stretch them as far as I’d like. With my old ones, I can stretch them for miles and get a couple more layers around my knee. I’m kinda pissed that I ended up wasting my money on these wraps.
I’m also falling over a bit more than I’d like in my squat, so it’s back to doing some good mornings to strengthen my upper back a bit. I really should have been doing these through the entire cycle.
[quote]black_angus1 wrote:
[quote]MightyMouse17 wrote:
I had a blast at Gilmer in June! It was an excellent turnout. If I go there again though it will be in June. January is too soon after nationals. [/quote]
What’s the best way to get there from Kilgore? I plan on taking a Greyhound or something down there, as there’s no way I’m driving and flying is too expensive. I’ve never been to Texas so I would have no idea how to get around the state. I probably won’t be able to rent a car, as I will only be 20 and most companies make you be at least 21 to rent one.[/quote]
I honestly have no idea. That was the first time I had been in the area and I came from Fort Worth. The hotel recommended on the web site is really close to the gym though and you should be able to get a ride to the gym from one of the many powerlifters that will be there. They were all really nice.
That’s kind of what I was thinking.
Anyway:
10/11- Press #12
Press- 2x2@185
Shrugs- 5x3@405, 5x3@455
Face pulls
Neck work
High rep curls
Pullups
Notes: Good god I thought my elbow was going to explode today. I don’t know what is up with it; it has never hurt while benching, only while squatting (due to my tendency to place a lot of the weight on my elbows/brachialis) or overhead work. Also, my right elbow was hurting today, when it’s almost always my left elbow that bothers me.
More high-rep pulling work should help. Hopefully.
10/12- deadlift #12
Deadlift-2x2@520, 1x2@455, 3x2@405
Pause squat- 3x1@365
GHR-2x10BW, 2x10+10lb, 5x5+25lb
Reverse hyper- 3x10BW
Face pulls- 5x15
Curls
Notes: Used straps on the 520 sets. Today felt pretty good, other than a bit of soreness in my elbow after squatting. I really need to be careful.
Video time. This will probably be my last video until meet time.
Was that your last heavy deadlift session?
Pretty much. This coming week will moderately heavy; I’m done with this training program, as the last two weeks have me working up to a 1rm, which is not what I want to do two weeks out. This coming week, I will do my typical workouts, except with several singles at maybe 80-85% for each main lift instead. I will play it by how I feel.
After this week, I will do a bit of a mock meet about four days out, where I will take nine attempts in the gym, except I will be working up to my opener, or perhaps an even lighter weight. Again, I will play this by how I feel.
After that, it’s pure rest. I’ve been getting a little beat up in these past couple of weeks, and I want to be 100% for the meet. The good news is that my weight has been really good; I shouldn’t have to cut at all.
10/14- bench realization
Bench- 1x250
Shrugs- some x3@405
Face pulls- 5x10
Pullups- some x3
Neck work- 5x25 forward and back
Notes: Keeping intensity high while lowering volume on this phase. Working up to about 90% for a single each day, then whatever accessory work I feel like doing.
10/15- extra workout
GHR/reverse hypers
Face pulls
Band pull aparts
Curlz
Pullups