Not sure if I missed it, but what are your meet goals and what class will you be in? With all this PL movement I might have to take a crack at it once I get my #‘s back up. Killin’ it in here brother.
5/3/1 For Powerlifting - 7 weeks out, Day 2 (Squat)
Worked out with VTBalla today and hammered my form. Moved my stance to at least double the width I had been using. My IT bands hurt like fuck but I’d rather squat more weight than squat comfortably. I’ll be foam rolling and stretching them every day I’m in the gym up till the meet.
Neither of us thought to take a vid, I’ll try to record next week for the heavier work. Skipped assistance movements since VT wasn’t lifting (he has a meet this weekend) and went and downed some cheesesteaks as my accessory work.
A) Squat
105 x 5
140 x 5
160 x 3
-work sets-
175 x 5
205 x 5
230 x 5… form broke a lot around reps 3-4, uncomfortable squatting that many reps thinking of 8 things at once
…went off the template here to try my opener and see if/where form broke down
275 x 1 - easy, felt strong. And fuck VT for making me push my feet out wider 5 times haha.
[quote]inkaddict wrote:
Are you doing the 5/3/1 for PL meet prep? I’m interested in what that looks like[/quote]
Then buy the book and give Wendler his due!
You can put it together through most of my log book. Switch weeks 1+2, work up to heavy singles on 3-week and 5/3/1-week (obviously structured in more detail than that). I will say however that next week will be my heaviest week, workin up to 95% of my meet goal
[quote]WhiteFlash wrote:
Not sure if I missed it, but what are your meet goals and what class will you be in? With all this PL movement I might have to take a crack at it once I get my #‘s back up. Killin’ it in here brother.[/quote]
Competin in the 242s… coulda dropped a few lbs for the 220s but was advised not to cut for my first meet and I agree with it. I’m not gonna place anyway, and I just want to get a base strength level figured out for future meets. Also, adding a new training stimulus plus reducing calories for the first time in a year and half might zap some of my strength.
Hoping to weigh in close to 235 on meet day and would love to hit an 1150 total. I’m basing my meet prep on a 485 deadlift, 315 squat and 315 bench (1115)… might shoot for a 500 dead if I crush my 2nd attempt at 465. Also I think I can murder that squat goal if I get my form down. I was very conservative with setting my squat goal in the template since I’ve never done heavy singles on it. Would rather guess too light than too heavy.
man I hope you can nail the squat form in 7 weeks. learning how to squat differently is stupid hard…
[quote]fr0IVIan wrote:
man I hope you can nail the squat form in 7 weeks. learning how to squat differently is stupid hard…[/quote]
No doubt. Biggest obstacle will be hip flexibility. My IT bands are tighter than a virgin’s hooha
This is the best thing ever created for tight IT bands:
When I went to visit Bushido Bad Boy he had me buy one of these things and told me just to use it whenever I was sitting around doing jack shit watching tv or whatever. You basically want to go up and down like you are coloring in a coloring book with it. It’s great for loosening those bad boys up.
Your squat form no longer makes me cringe. Keep hammering the wide stance and it will shoot up. You destroyed that 275 tonight, so 315 should easily fall at the meet. We’ll see how everything looks next week with your heavy week.
umm if you cross your one leg over your thigh and roll over the foam roller, does that accomplish the same thing
Good squating scj. I was going to suggest that you foam roll the shit out of your hips, IT bands and glutes… but you already said you’re gonna do that. Nice!
Pumped to see how much your weight shoots up after you get down this new wider stance.
Random nutrition post for today if anyone cares.
Breakfast: 8oz greek yogurt, scoop protein powder, fish oil, cranberry juice, banana (about 15g fat / 75g CHO / 50g PRO)
2nd bf: half of Mega Protein Shake Of Death: (3cups coconut milk, 4 scoops whey, 1tbsp VCO, tbsp red palm oil, 1tbsp evoo, 1tbsp flax oil, 40g powder rice oligodextrin, cocoa poder… about 90/45/120 divided into 2 servings)
Lunch: Turkey Chili, about 10oz ground lean turkey, 1serving kidney beans, tomato sauce, diced bell peppers (about 25/25/50)
2nd lunch: 10oz pork tenderloin smothered in franks red hot buffalo, handful cashews
WO drink: 150g CHO, 50g PRO (didn’t drink whole thing cuz of short workout)
PWO: Cheesesteak, side of potatoes
Late night: 8oz steak, 8oz broccoli drizzled with 1tbsp VCO, topped off with 2nd half of protein shake
Fat/Carbs/Protein: Many/many/many. Calories = lots. Typpical day though is 180/350-375/400, 4800ish cals.
[quote]VTBalla34 wrote:
This is the best thing ever created for tight IT bands:
When I went to visit Bushido Bad Boy he had me buy one of these things and told me just to use it whenever I was sitting around doing jack shit watching tv or whatever. You basically want to go up and down like you are coloring in a coloring book with it. It’s great for loosening those bad boys up.
Your squat form no longer makes me cringe. Keep hammering the wide stance and it will shoot up. You destroyed that 275 tonight, so 315 should easily fall at the meet. We’ll see how everything looks next week with your heavy week.[/quote]
Thanks bro. If I can work those close grip ezbar benches into my prep I should crush bench too! hahaha
[quote]gregron wrote:
Good squating scj. I was going to suggest that you foam roll the shit out of your hips, IT bands and glutes… but you already said you’re gonna do that. Nice!
Pumped to see how much your weight shoots up after you get down this new wider stance.[/quote]
Thanks man me too. Not sure if I’ll have time in 7 weeks to totally nail it but I’ll give it a go. It definitely feels like flexibility is holding me back more than sheer leg strength… a thought that is backed up by what I can deadlift.
[quote]scj119 wrote:
Thanks bro. If I can work those close grip ezbar benches into my prep I should crush bench too! hahaha
[/quote]
They only work if you also stick your feet straight up in the air and pretend like its a tricep extension up top!
ugh…boys can eat SO MUCH FOOD.
Forgot to mention… getting a cat scan on my dome today. Hopefully nothing to be nervous about.
No training tonight as I have kickball/happy hour wedesndays again. The season started out fun but now it’s just me avoiding the awkward girl who follows me around in hopes I’ll get drunk enough to make out with her.
[quote]Dasher wrote:
ugh…boys have eat SO MUCH FOOD and it gets really old fast.[/quote]
fixed
do you know what time the meet is going to start?
I’ve got about a 2hr drive up there from here!
Dr. appt tonight where I find out the results of the CT scan. Getting halloween decorations and hitting up a bench workout after that. Gotta decorate tonight since my friends get in tomorrow… gonna be a long night.
Funny story, last night during kickball I was running home to score. I decided not to slide for some asinine reason and got called out. However, since my shoes were slipping everywhere and there was a chain-link fence 10 feet away, I decided to just run into the fence and grab it to stop my momentum (instead of stopping like a normal human and risk slipping). When I got to the fence, my feet slid out from under me and both of them went clean through the bottom of the fence. I was stapled to the ground by my shins and it took a solid minute to get untangled.
There I am, a grown ass man unable to move because he got stuck in a fence. Scraped up my shins pretty good, and it might hurt a bit to deadlift heavy tomorrow (usually hit my shins pretty good with the bar) but hey what’s the name of the thread anyway?
Had a couple beers and laughed about it after. I am fast becoming the primary source of amusement for my team.
[quote]mom-in-MD wrote:
do you know what time the meet is going to start?
I’ve got about a 2hr drive up there from here![/quote]
Check-in for me starts at 12, lifting starts at 2:30. The chicks and light dudes lift earlier in the day. No need to wake up crazy early.
Rare unscheduled day off. Got some disheartening news at the doc today in the form of dangerously high blood pressure, continuing the theme of my body thinking it’s 70 years old. Also I’m super pissed at my doc for calling my idea of sleep apnea “genius.” My entire fucking problem is crappy sleep, how was that not the first thing she thought of? I was assuming she ruled it out for some reason.
Forgot my gym clothes at work today and don’t feel like adding 2hrs to my night after I finish setting up for halloween. I will hit bench and deads tomorrow with prescribed reps and little to no assistance.
But my besties are all in town tomorrow and this weekend should be off the hizzy! I’ll try and get a few pics from our party so you all can see my manslut costume. I think I will be mistaken for a male stripper.
Woot! Just came home to my USAPL card!
your doctor is on my shit list
[quote]Dasher wrote:
your doctor is on my shit list[/quote]
Did I mention how she had to get the blood pressure thingy meant for obese people because, quote, “you’re too muscular to fit in the normal one”?
Or the time she told me she couldn’t feel anything through my traps and “whatever you’re doing for your shoulders is working”?
Come to think of it my doc may actually be inappropriate. lol.
(don’t kill her though)
she is so dead.
Dude, I think your doc is mouth cruisin’ for boners. You should look into that.
[quote]WhiteFlash wrote:
Dude, I think your doc is mouth cruisin’ for boners. You should look into that.[/quote]
x2!!!
can you say “SUGAR MOMMA!!!”