Nice pulls. You’re going to kill it at that meet. With the right bar, and explosion from the floor, I think you’ll hit 480. You son of a bitch.
haha, thanks man.
I have no idea what kind of bar they’ll be using on the 9th. I’ll do what I can in the meantime, and do plenty of DE/Band DLs to develop that explosiveness off the floor. At least to the extent that I can in 1.5 weeks.
Same thing on bench. After watching your vids and seeing how long that pause was before you got the press command, I’m thinking I’m gonna dial back my expectations a bit. That shit looked hard.
I’ve been obsessing about picking openers/2nds/3rds for the last 2 days. Gotta clean up the diet a bit too. BW this morning was 222. Early weigh in is Friday night. Planning on eating clean (low carbs) but enough macros to maintain good recovery until Tuesday, (last planned lift day before meet) hard cut W/Th/F, weigh in, and then stuff my face full of carby goodness Fri night.
Sound about right?
[quote]Racer377 wrote:
haha, thanks man.
I have no idea what kind of bar they’ll be using on the 9th. I’ll do what I can in the meantime, and do plenty of DE/Band DLs to develop that explosiveness off the floor. At least to the extent that I can in 1.5 weeks.
Same thing on bench. After watching your vids and seeing how long that pause was before you got the press command, I’m thinking I’m gonna dial back my expectations a bit. That shit looked hard.
I’ve been obsessing about picking openers/2nds/3rds for the last 2 days. Gotta clean up the diet a bit too. BW this morning was 222. Early weigh in is Friday night. Planning on eating clean (low carbs) but enough macros to maintain good recovery until Tuesday, (last planned lift day before meet) hard cut W/Th/F, weigh in, and then stuff my face full of carby goodness Fri night.
Sound about right?[/quote]
What meet is it exactly? I can check out the official docs and see if I pick up anything about rules/bars/anything that would be of importance (since I’m a vet now and all, haha) PM me if you want
If you’re just looking to drop a couple lbs, I’d increase your water intake to 2 gallons a day the whole week prior to the meet (finish both gallons, no matter what), and up it to 3 on Thursday, wake up Friday and have a glass maybe, with a lemon or two squeezed into it (this will be gross, trust me) and no more fluids that day. You’ll keep pissing often, and should drop right under with no real trouble. Then when you feast that night, DO NOT EAT THINGS YOU HAVEN’T BEEN EATING! I ate shit food, which tasted delicious but my belly hurt all night and the next day, just something to consider.
You’ll kill it, good luck, and LWI!
http://www.ustoc.org/indiana-state-power-championships.cfm
Thanks for the tip on the water thing. I’ll add that into mix.
No start command for bench, so that’s cool, but don’t rush yourself.
Also, most importantly, is DO NOT RACK UNTIL TOLD TO DO SO! I was one of 2 guys yesterday who were newbs and didn’t faulter on something little like that. From jumping the gun on squats, trying to rack the squat before being told to do so, and racking the bench before instructed, there were a LOT of red lights for guys. Whatever you do, hold it. When in doubt, hold it!
I’m sure it’s going to be a real DL type of bar, you’ll destroy it. I’m telling you, 480 is doable if you think you might have had a shot at 465 in the gym. Oh, and another thing, don’t be scared to open lighter than you think. you can always up your next attempt.
And for DL’s, I’d make your second (as long as your opener goes up easy) near your current PR, and blast the shit out of your last attempt.
PS, the dude who won the best lifter plaque for the push/pull yesterday, looked like you, haha
PPS, your meet is on my birthday, and I want a Racer377 PR damnit, make it happen.
I’m certainly going to try!
thinking
250/275/300 Bench
425/450/465 DL
That would be 10lbs PR on the pull.
I get a chance to change my numbers, if I’m reading these rules right. Last month or so (with the exception of 3/16) I’ve been lifting on <50gr of carbs/day. If carbs turn me into a superbeast, the DL bar is awesome and 450 flies up, I can change accordingly.
Exactly. When you weigh in, you’ll likely submit your openers, which you can change up until your flight takes the platform (I think). After you make your attempt, walk off the platform to the head table, and submit what you want your next attempt to be. If it goes up quick, go for it, if not, hold back. If you nail 450 easy on the DL (and you will, just psyche yourself up and crush it) you’ll destroy 465-470 or whatever you pick.
Also, they might have their weights in kgs, but they should have conversion charts around so you can decode them
Cool.
Diggin the new avi: LWI BEASTMODE!
Today’s work
HUGE confidence booster today
OHP
135x10w
155x3e
185x1m
205x1h
210x1 5lb PR, fuck yeah! it’s been months since I cracked an OHP PR. Again, it’s hammered home I need more ab/core work to move beyond this though.
But the confidence boosting was not done, no no no
Pause bench (oneonethousandtwoonethousand)
225x1e
245x1e
265x1m
285x1h slow grinder, but it didn’t stop moving.
Even after blasting high intensity OHP, and benching heavy just 2 days ago, I nailed these. I’m feeling good. If I can nail it under these conditions, I can do it fully rested, recovered and full of carby goodness. Fuck yeah.
did a few sets of pullups in between sets of that
Not one to press my luck…
DE Band bench
135 monster mini shortx3, x3, x3, x3.
lat raises
25x10
35x5, 5
30x8
db overhead tri ext
80x10
100x5
rope pressdown
50x10
85x6f, 6f
100x3f
did a little bit of stretching to finish it out.
3.31.11
squats
135xalot
185x5
225x5
275x2
315x1, x1
box squats
225x3
wg pullups
9f, 6f, 6f
DE deadlifts
225 MM bans x3, 3, 3, 3, 3, 3
Sumo DE
225 MMx3, 3, 3
seated good mornings
45x10
9510
1358
bench situps
9510
1358, 8
as promised last time around, squat video.
It looks like my knees are coming too far forward.
Advice, hints and constructive criticism welcome.
Missed your bench workout from Monday somehow, strong work. If you can hit that 285 after counting for 2 seconds, you should have NO problem hitting it at the meet. 2 full seconds is probbaly twice as long as you’ll have to wait, but better to practice longer than needed. Also, I don’t remember if you’ve decided on an opener or not yet, but when in doubt, lower it and get on the board. I was talking with an older guy that does bench-only meets now, and he’s like “That’s such a common mistake with new guys, they open too heavy. Open at 100#'s if you have to, just get on the board.” You could probably open around 220-225, then jump to 265-270, then blast your third depending on how well you knock out your second.
For your squats, it looks like you’re breaking at the knees first, and your ass is coming down instead of breaking at the hips first and your ass shooting back. Imagine sitting back onto a chair, reaching your ass back for it.
8 days and a wake up dude!
LWI
I’m psyched about it. Weighed in this morning at 220 on the dot. Weighed in at the gym on a hospital style scale this evening and came in at 222.8, with shoes and whatnot on. 1-2 more lbs to be safe and I should be good. I think that water thing you mentioned will do the trick just fine.
Thanks for the tip on “breaking” the hips first. I know I should sit back more, but it never seems to work quite right. I’m not the most graceful/proprioceptive dude on the planet, thats for sure. Thinking of it as breakin hips first might be just what I need to fix that.
No problem dude. Hey, if you can get access to the scale before your weigh in starts, do it. Bring your scale with you, weigh yourself stripped down on the meet scale, then dressed to know how much you’re wearing, and then we yourself on your scale to see the difference between the two, and you’ll be able to know where you’re at on their scale without having to spend all day by it.
If you’re worried about it, I’m sure you’ll be good though.
Looking forward to hearing about how you got over 9000!
Haha
If I weigh in at early weigh ins Friday, do I have to weigh in again Saturday AM?
4.2.11
DE Bench
185 MM bandsx3, 3 These were kinda hard and bar speed sucked by rep 3, so took off some weight
DE illegal wide (index finger outside the rings)
155MMx3 ,3, 3
DE close grip
155x3, 3
comp grip
155MMx3
DB rows
7010e
1008m
1206h
1205grip gave out on the left
120*5h
JM press
1355
1355
1553
1753
185*2h
WG pullup /chin ext set
5/3
5/1
rope pressdowns
5010
857f
1003m
1151h
115*2f
If you make weight on Friday, you are clear for Saturday. if you’re over on Friday, you can reweigh on Saturday, but you’ll be good man.
nice benching, take it easy this week so you’re hungry to smash weights next weekend, and you’ll wreck some shit
LWI
[quote]inkaddict wrote:
If you make weight on Friday, you are clear for Saturday. if you’re over on Friday, you can reweigh on Saturday, but you’ll be good man.
nice benching, take it easy this week so you’re hungry to smash weights next weekend, and you’ll wreck some shit
LWI[/quote]
this not lifting thing sucks!
I’ve done some ab wheel and foam roller stuff since the last log, but that’s it. Hopefully it pays off and I’m fresh, ready to go super-beast mode and hit [i]9000![/i]
Picked up the tighty whities. Ugh.
weighed in at 218.6 this morning. I’m gonna keep the diet clean today and tomorrow, weigh in should go smooth.
I’m pretty damn excited and ready to move some heavy weights. It’s been one of those weeks at work, and I’ve got some pent-up energy to unleash tsunami style on that bar.
Good. It sucks doing nothing, but it’ll pay off man.
Once weigh ins are over, you’ll chill a bit.
Once you nail your first attempt, you’ll chill even more, and maintain a steady level of awesomeness throughout the day.
Oh, and about those stupid underwear, I chucked mine in the trash when I changed out of my singlet after my last DL. Stupid things. And to think, I used to wear 'em all the time as a kid!
Finally got around to trying the singlet on…probably should have gone for a XXL. It’s a bit snug, but I guess it’s supposed to be. 217.8 this AM, per the bathroom scale.
I’m thinking I’m gonna skip weigh ins tonight. It’s an extra 45-60 minutes of driving, and with my commute I’m already spending 3hrs a day in the GDed car.
If I go that route, I’ll have ~2hrs from weigh in tomorrow morning to start of lifting. Is 2 hrs enough to get properly fueled up? What should I be planning on for post weigh in breakfast if I do that?
Would it be worth it to suck it up, do the extra driving, and have a big pasta dinner?
I’m probably overthinking this way too much, aren’t I?
Over thinking? Probably, but I did too.
As for your weigh in, if you’re comfortable waiting, I’d wait too then. Just take it easy today, cut out water this afternoon probably, and you’ll be fine. After weighing in, slam some gatorade/water mix (50-50), then eat what would be a normal breakfast, but maybe twice your normal amount.
You don’t want to be stuffed and you don’t want to have your stomach not used to the food you put in it. That’s what I did, ate like shit the night before right after I weighed in, but felt crappy the next day.
You’ll kick ass man, just get there, weigh in, eat, dominate.
Oh, and yeah, not sure what’s up with the singlet, I think i could have gone the xxl route if it increased the crotch to shoulder distance! You’ll be fine dude, kick ass!
LWI!