I am considering competing in the December 8th Larry Garro Memorial USPA meet with a couple buddies.
Thought you should know.
http://www.powerliftingwatch.com/powerlifting-meets/uspa/2012/larry
9/14/12. Deadlift.
Well, I was stuck at work really late (yes on a FRIDAY) and then got stuck on the subway for another half hour, so I was really pressed for time Friday night. Didn’t have time to wait for a rack for rack pulls so I subbed bodyweight GHRs.
Went to another wedding Saturday. Lots of bourbon was consumed. Also the best wedding dance is officially “the double dutch”, where two people stand about 8 feet apart, face each other, and pretend to be twirling jumpropes while everyone else takes turns in the middle.
Workout
A) DL
165 x 5
225 x 5
275 x 5
315 x 3
-work sets-
85% (350) x 3 x 5
B1) GHR
bw x 10-12 x 3
B2) Ab Wheel
3 x 8
Conditioning
either I am super strong and in-shape, or they resurfaced the prowler bottom and it has much less friction now. I’m gonna say the former.
Prowler - sled + 90lbs x 40m x 12trips.
9/17/12. Squat/Bench.
I’m travelling thurs-sun, so I’m trying to condense my workouts into squat/bench today and OHP/deads wed.
Squats were OK considering I had one less day off after deads than usual. Also it was my first time doing 315 for more than 1 rep.
Workout
Foam Rolling, leg swings
A) Squat
135 x 5
160 x 5
200 x 3
-work sets-
250 x 5
280 x 3
315(1+ ) x 3
B) Bench
95 x 5
145 x 5
185 x 5
215 x 3
-work sets-
87.5% (235) x 3 x 4
*a few sets of chins between sets of bench
9/19/12. DL/OHP
Heading down to FL tomorrow for a few days, hence the condensed training this week (combing main lifts w/ no assistance). Through the first cycle of my new split so far, the volume is easiest on DL, harder on bench, and hardest on OHP.
Some dick made a comment under his breath about having to step over my bar (in the middle of the workout area) I was deadlifting with. I said “excuse me?” and he predictably walked away like he didn’t hear me, despite being a whole 2 ft away when I said it loudly… twice.
It was either that one spot, or DL in the squat rack… but there are only 2 racks and it makes no sense to use one up for deadlifting. The gym does not have a primo amount of space.
anyway… TALLAHASSEE tomorrow. The lady is taking me to a FSU game (her alma mater). Should be a lot of fun.
Workout
Foam rolling a lil’ bit
A) DL
155 x 5
225 x 5
275 x 5
320 x 3
-work sets-
87.5% (360) x 3 x 4sets
B) OHP
85 x 5
115 x 5
135 x 5
155 x 3
-work sets-
87.5% (175) x 3 x 4
Over and out.
I dont care who they play, I hope FSU loses.
And what is up with all these dicks in the gyms lately? Dont they realize we are fucking huge and would eat them? I blame it on me shaving my beard off. I dont know what your excuse is.
[quote]VTBalla34 wrote:
I dont care who they play, I hope FSU loses.
And what is up with all these dicks in the gyms lately? Dont they realize we are fucking huge and would eat them? I blame it on me shaving my beard off. I dont know what your excuse is.[/quote]
Dude tell me about it, last time I went out to Arlington some douche was benching in the squat rack. Not even using full ROM either.
[quote]scj119 wrote:
[quote]VTBalla34 wrote:
I dont care who they play, I hope FSU loses.
And what is up with all these dicks in the gyms lately? Dont they realize we are fucking huge and would eat them? I blame it on me shaving my beard off. I dont know what your excuse is.[/quote]
Dude tell me about it, last time I went out to Arlington some douche was benching in the squat rack. Not even using full ROM either.[/quote]
I hear that guy is awesome and bangs lots of bitches. If you were a man, you would have sacked up and told him to move.
9/24/12. Bench.
Oh man, what a weekend. When down to Tallahassee, FL for a few days with the lady. She’s a Florida State alum so we went to the FSU-Clemson game and visited her parents. It was a shitload of fun minus the part where we couldn’t have sex for 4 whole days because of staying at her parents’ place. They are pretty conservative and has us sleep in separate bedrooms haha.
The FSU game was crazy, they had like 700 yards of total offense or something insane. The night before, they have this town-wide pep rally thing in the streets of Tallahassee, which was fun. Her dad got hammered and went back to the car to sleep… when we returned he was passed out in the front seat with the lights on and the trunk open (wtf?!).
Also, my 815am flight Sunday was delayed 2hrs because a flight attendant showed up drunk, they wouldn’t let her on, and we had to wait for a replacement to get there. FLORIDA, everyone!
Today was surprisingly good considering I was workign off 3hrs of sleep Saturday night (didn’t get home from the late ass game till 230am, had to get up at 6) and 8 hours of travelling. I was beat all day today, but FINALLY have no weekend travel plans for a while and can get back on my normal training/sleeping schedule.
Workout
A) Bench
95 x 5
135 x 5
185 x 5
215 x 3
-work sets-
245 x 2 x 3sets
B1) DB Rows
110 x 10
110 x 10
110 x 9
B2) DB Press
80 x 12
80 x 10
80 x 10
-gonna stop supersetting those. Too heavy for supersets. It gassed me.
C1) Face Pulls
4 x 15
C2) Lat Pulldowns
4 x 10
C3) V-Handle Pushdowns
1 x 20
3 x 12-15
I like the v-handle better than the rope. Tris were FRIED.
[quote]VTBalla34 wrote:
[quote]scj119 wrote:
[quote]VTBalla34 wrote:
I dont care who they play, I hope FSU loses.
And what is up with all these dicks in the gyms lately? Dont they realize we are fucking huge and would eat them? I blame it on me shaving my beard off. I dont know what your excuse is.[/quote]
Dude tell me about it, last time I went out to Arlington some douche was benching in the squat rack. Not even using full ROM either.[/quote]
I hear that guy is awesome and bangs lots of bitches. If you were a man, you would have sacked up and told him to move.[/quote]
Really? I hear he has a live-in girlfriend with a dog and isn’t even the strongest engineer at his office.
9/26/12. Squat.
Keeping with 5/3/1 for my squatting, because it’s worked. However, the last 3 sesh’s have sucked. I could blame it on the fact I was still recovering from the ridiculous lack of sleep I got sat night and that I still haven’t recovered (somewhat true), but the last 3 sessions that have sucked coincide with when I loosened my belt a notch, so I’m thinking that’s the culprit.
Just didn’t feel strong yesterday.
Workout
foam rolling etc. etc.
A) Squat
135 x 5
165 x 5
200 x 3
-work sets-
220 x 5
255 x 5
285(5+ ) x 5 eww… got 280x9 last cycle
B) Trap Bar Deads
275 x 5
315 x 5
345 x 3
375 x 1 PR
C) Kneeling Rope Crunches
stack x 12 x 3
D) Leg Press (narrow stance, feet high on pad, 90s rest between sets)
3 x 15
[quote]scj119 wrote:
[quote]VTBalla34 wrote:
[quote]scj119 wrote:
[quote]VTBalla34 wrote:
I dont care who they play, I hope FSU loses.
And what is up with all these dicks in the gyms lately? Dont they realize we are fucking huge and would eat them? I blame it on me shaving my beard off. I dont know what your excuse is.[/quote]
Dude tell me about it, last time I went out to Arlington some douche was benching in the squat rack. Not even using full ROM either.[/quote]
I hear that guy is awesome and bangs lots of bitches. If you were a man, you would have sacked up and told him to move.[/quote]
Really? I hear he has a live-in girlfriend with a dog and isn’t even the strongest engineer at his office.[/quote]
I think he has twig legs
9/28/12. OHP
Decent little session yesterday
Workout
Shoulder stuffs w/ band
A) Standing OHP
85 x 5
115 x 5
135 x 3
160 x 2
180 x 2 x 3
B) Bench
185 x 5
200 x 4
215 x 3
C) BB Row
135 x 10
185 x 6
(belt on)
185 x 8
205 x 8
C1) Cable Row
3 x 10
1 x 8
C2) DB Laterals
25 x 10 x 3
D) Plate Raises
3x10
E) DB Hammer Curlz
30 x 10
(drop set) 40, 30, 20 x AMAP
Then I went to the one year anniversary of the bourbon bar down the street and took advantage of $5 Makers Marks
9/28/12. DL.
I get so worn down by Friday. I can’t remember the last time I went to the gym on Friday where I wasn’t falling asleep on the subway there. I also need to stop spending so much time fucking around, I was there for 2hrs again.
Coolstorybro
Workout
A) Deadlift
155 x 5
225 x 5
285 x 4
335 x 2
370 x 2 x 3
B) Deads off blocks (4inch below knee)
135 x 10
225 x 8
275 x 8
315 x 8
C1) BB Shrugs
185 x 10 x 3
C2) Ab Wheel
3 x 8
Conditioning
Prowler - 90lb x 40m x 10 trips
Drifting off on the train is anabolic. I have this down to a science.
10/1/12. Bench.
Good sesh yesterday. Working on keeping my elbows tucked more on bench, felt more explosive.
Moved my working max up 5lbs after completing 4 weeks of the new training. Due to rounding and shit, my top weight yesterday was the same as I used 4 weeks ago (bound to happen when you use percentages and round to the nearest 5lbs). I’ve decided when that happens, I’ll add a drop set on the main movement after my final work set, as a way of progressing and not repeating the same work I’ve already done.
I also tried to really cut down on the rest I’m taking for assistance work, since I’m using assistance to try and build size and you aren’t supposed to take 3 mins break on hypertrophy shit. It was hard as balls and my body will have to adapt.
Workout
Shoulder mobility stuffs
A) Bench
95 x a bunch
135 x 5
175 x 5
200 x 4
225 x 4 x 4
(drop set after final set) 185 x 6
B) DB Flat Bench
85 x 10
85 x 7
85 x 5
*one set of pushups to failure immediately after last set (about 7 reps lol I was fried)
C) DB Row
105 x 10
105 x 10
105 x 8
D1) Face Pull
3 x 20
D2) V-Handle Pushdowns
3 x 12ish
D3) Lat Pulldowns
3 x 10
[quote]spar4tee wrote:
Drifting off on the train is anabolic. I have this down to a science.[/quote]
Does this mean I’ll be really swole soon? I’m getting tired of doing all this WORK and shit.
Everytime I try to go to the last page of your log my internet shuts down so I can’t read what you’ve been posting lately.
I just wanted you to know that I say hello. I wont even be able to read if you’ve said hello back.
I guess I could go on the comptuer upstairs, it’s probably just my laptop.
Oh well.
10/2/12. Squat.
I had to punish my legs tonight for not being strong enough. I am currently laying on my couch trying not to die.
Workout
Foam rolling, leg swings
A) Squat
135 x 5
170 x 5
200 x 3
-work sets-
235 x 3
270 x 3
300(3+ ) x 4
B) Trap Bar Deads
225 x 5
285 x 5
325 x 5
350 x 3 PR
C) Rope Ab Crunches
stack x 10 x 3
D) Leg Press
5pps x 15 x 3
-15 mins later after subway ride-
Hill Sprints
10 sprints x 40ish m in 12:30ish
…Squats have been in a bit of a rut lately. Form hasn’t felt as tight as it did when I had that run of PRs. Have to figure out what I changed form-wise. I think I can fix it next week.
All that said, I won’t cry over 300x4
[quote]Spock81 wrote:
Everytime I try to go to the last page of your log my internet shuts down so I can’t read what you’ve been posting lately.
I just wanted you to know that I say hello. I wont even be able to read if you’ve said hello back.
I guess I could go on the comptuer upstairs, it’s probably just my laptop.
Oh well.
[/quote]
Hi!
That is really weird.
10/4/12. OHP.
So, I don’t have much endurance at 80+ % of my 1RM in OHP. I already couldn’t hit the required reps in my 2nd cycle of my program. The solution is going to be planning a slower progression template for OHP. I might repeat each cycle but add a drop set after the final set on the 2nd time through.
Still trying to keep rest periods to 90s on my assistance volume work, my system is really not used to it and it is fucking difficult.
Workout
Shoulder mobility stuffs
A) Standing OHP
85 x 5
115 x 5
135 x 5
155 x 4
170 x 3, 4, 3, 3 (supposed to be 4x4)
B) Seated DB OHP
50 x 10
55 x 10
55 x 10
C) BB Row
155 x 8
185 x 8
205 x 7
205 x 8
D1) Cable Row
5 x 10
D2) DB Laterals
20s x 10 x 5
E) EZBar Curls
35 x 8
55 x 8
(drop set) 75, 55, 35 x AMAP.
10/5/12. OHP
Double post comin up. This is what I remember from Fri.
Workout
Foam rolling
A) Deadlift
155 x 8
225 x 5
275 x 5
315 x 4
345 x 4 x 4
B1) Rack Pull From Knee
225 x 8
275 x 6
325 x 6
350 x 3
370 x 2
(or something like that)
B2) GHR
bw x AMAP x 2
C) BB Shrugs
3 x 10ish
D) Ab Wheel
3 x 8
Conditioning
Prowler
90lb x 40m x 10 trips in ~12:30. Or maybe it was 12:00. Or 11:30. I shoulda wrote on Fri.
10/8/12. Bench.
Yesterday’s training
Workout
Shoulder stuff
A) Bench
95 x a bunch
135 x 5
175 x 5
210 x 3
235 x 3 x 5sets
B) DB Bench
80 x 10
80 x 10
80 x 9
*pushups x AMAP after last set
C) DB Row
105 x 10
105 x 10
105 x 8
BS Finisher Circuit
D1) Face Pull
3 x 15
D2) V-Handle Pushdown
3 x 12
D3) Lat Pulldown
something x 10 x 2
dropset something x 10, something lower x 7
Sqwats today