Bench
80%x 3 185
85%x 3 200
90%x 3 or more 210x10 279.93
90%x1 230 paused
Standing mill press 4x6 95x6 105x6x6x6
bent over row 3x10 75lbs
face pulls 3x20 45lbs
ab machine 3x12 165
Upright rows 3x10 65 lbs
Great day in the Gym really looking forwards to deads
Deads
80%x3 325
85%x3 345
90%x3 or more 365 x 5
90%x1 405 x 1
Dimel deads 3x10 185
reverse hypers 3x10 110
leg curls 40x6 45x6x6x6
6 sprints
I was very unsure of how today was going to go, my legs were still very sore from Monday and just were still unlocking when I walked upon occasion after warming up things got better and I was hoping for 365x7 for my dead lifts but am very happy with the 5 that is a P/r for sure as I have never repped that much weight before.
Looks like you are ramping up nicely to the meet.
Thanks Joe, I have been worried about how to ramp up to the meet as far as programing and then I laid out my attempts and realized that meeting my 1000 lb total goal should be easily acheivable so I just started my 5/3/1 for powerlifting cycle and am not going to sweat it. I’m fairly convinced that Jim Wendler has a clue so I’m just going to roll with it.
9/27/2011
Military press had to miss this workout with the partner and did it at 4 am the next morning at home.
80% x3 105
85% x 3 115
90% x 3 or more 120 9 155.964
gullotine press x10 bar,95,115,135,145x6
pull ups 4x6 6/6/5/3/3/1
lat pull downs 2x20 20 /15 95 lbs
9-28-2011
Squats
75% x5 240
80% x5 255
85% x 5 or more 270 10 359.91 Rep P/R
leg extentions 4x6 42.5
Good mornings 4x6 165
Reverse hypers 3x10 120
sprints 6
Why the hell!? are you doing rep PR’s this close to your Meet???
I think its because I am a hard headed stuipd dumb ass who thinks every single training session has to be 150% effort. I knew that I should have only done 5 as was perscribed but my dumbass just would not stop…
funny thing is I looked up what I had to do for a p/r on bench tommorrow as I am doing 200 lb bench press and was planning on trying to best my 12 rep record to a 15 rep record…
Bench press
75% x5 175 5
80%x5 185 5
85% x 5 or more 200 8 253.28 lots left in the tank
up right rows 3x10 75
standing mil press 4x6 105
bent over row 3x10 80
face pulls 3x20 45
abs 3x12 165
Could not get dawg out of my head when I laid down for then Bench press. I really wanted to go for a rep p/r but did not want to take another scolding
[quote]damutt wrote:
Could not get dawg out of my head when I laid down for then Bench press. I really wanted to go for a rep p/r but did not want to take another scolding[/quote]
I’m trying to back away from always trying to max these days, which is a bit different than going for rep PRs. Does seem like an interesting approach to be repping away with a meet close. But who knows?
[quote]kpsnap wrote:
[quote]damutt wrote:
Could not get dawg out of my head when I laid down for then Bench press. I really wanted to go for a rep p/r but did not want to take another scolding[/quote]
I’m trying to back away from always trying to max these days, which is a bit different than going for rep PRs. Does seem like an interesting approach to be repping away with a meet close. But who knows?[/quote]
not really a plan just stupdity
Dead lift
75%x5 305
80%x5 325
85% x 5 or more 345 6 413.931 1 or 2 left in the tank
leg curls 4x6 45
dimel deads 4x8 205
reverse hypers 2x8, 1x10 180
sprints 6
Something did not feel right today form felt off and I just wasnt motivated. I guess it was a good thing since I cant figure out how to keep my reps in check. The meet is getting close and I am super excited just hoping I have a great day and not a so so day when the time comes.
Walk in like you own the place and take your 1100lb mark. Set your mind and do it, don’t worry about what kind of day you’ll have.
Sorry, just trying to help keep you positive, you got this!
You are going to have a blast.
I think I understand. Sometimes I get so frustrated I end up pushing a lot more than I should. That’s the nice thing about my Sheiko routine, it wears me out so much I can’t do stupid things.
work was overly busy last week so no work outs.
Squat
bar 3 sets of 10
95x8
135x8
185x3
225x1
275x1
285x1
295x1
310x1
355x1 added heavy sleeves for this set
ran .75 mile 6:23
Bench
bar 3x10
95x8
135x5
185x1
205x1
225x1
250x1
260x1
225x1x1x1
All singles were paused off the chest for long enough that my not stupid lifting partner thought I got stapled.
then bent over rows and I was out of there, got 5.5 hours of sleep today and just couldnt get the fog out of my head.
When are you going to taper off?
[quote]kpsnap wrote:
When are you going to taper off? [/quote]
I kind of am, I cut almost all accessory work and really haven’t been in the gym much. My confidence is low right now so I wanted to work up to second attempts. I know the 260 was a final attempt but I mentally needed it.
well unless I talk myself out of it, it looks like I will be boxing again on the 22nd of November. Its just 3 1 minute rounds so conditioning shouldn’t be to bad. Sometimes I wonder why I do these things… More to follow
OK so its official I am going to box November 22nd. The other guy competes at a national level in the fireman games so hes in good shape. Bonus for me he was stopped in the second round last year in a charity match just like this one. Weight training will continue hitting prescribed reps and there will be a influx of cardio. No change this week though one thing at a time.