11/2/09
Deload
Squat 335x3x3
Paused bench press 285x3x3
Deadlift 365x3x1
Notes: Nothing exciting here - just some light lifting. I stuck with singles on the DLs because I wanted to try out some things on my setup. Although the weight was light, I think I’ve determined the best stance width, etc. Another light session on Wednesday, some recovery work and then that’s it.
Weighed in at 220 on the nose this evening, although it was probably a little lower since I was wearing jeans and a shirt. I didn’t do anything in terms of cutting weight leading up to the meet as I didn’t want to bother with it. Next meet I will think about dropping down to 198 and then putting it all back on. Right now, I’m just relaxing and waiting for my pizza to show up. 
[quote]novaeer wrote:
Weighed in at 220 on the nose this evening, although it was probably a little lower since I was wearing jeans and a shirt. I didn’t do anything in terms of cutting weight leading up to the meet as I didn’t want to bother with it. Next meet I will think about dropping down to 198 and then putting it all back on. Right now, I’m just relaxing and waiting for my pizza to show up. :-)[/quote]
Mmmmm, pizza. Good luck tomorrow.
Awesome, now time to kick some ass!
Good luck man, hope all went well!!
Thanks for all the good luck wishes. I think they paid off as I had a pretty good day 
Meet results
APA First State Power Frenzy
220 Raw, Open, Drug-tested
Squat
1st attempt 440 good
2nd attempt 475 good
3rd attempt 500 good (20-lb PR)
Bench
1st attempt 325 good
2nd attempt 355 good
3rd attempt 370 good (55-lb PR)
Deadlift
1st attempt 500 good
2nd attempt 530 good
3rd attempt 545 good (10-lb PR)
Total 9/9 1415 85-lb meet PR
Notes: I wasn’t able to get any video so none of this actually happened The meet was great, some big lifts and strong mofos; however, there were a lot more full power lifters than usual so we got split up into two squat flights, 3 bench flights and 2 DL flights. In other words, it was a pretty long day.
First two squat attempts went up pretty easily. Third attempt was slower, but I never stalled at any point in the lift. Opened up light on the bench and crushed it. Nearly screwed myself over on the 2nd attempt by almost beating the rack call. Third attempt came off the chest after the press call pretty fast, but I started to slow down about halfway up and had to fight through the lockout.
Since a 1400 total was my primary goal, all I needed was to get my first 2 DL attempts. Opened up with 500 as I always do and it came up easy breezy. Second attempt w/ 530 was a little slow at lockout, though not too bad. I was going to jump to 550, but decided to play it safe and go for a 10-lb PR; did the right thing because 545 took a lot of effort to lockout the last couple of inches.
Overall, I am very happy with the outcome and have to hand it to Mike T. for the programming, advice and e-coaching that he provided me leading up to the meet. I will definitely stick with his services and with his help I see the possibility of a 1500-lb raw total reasonably soon.
Absolutely fantastic work novaeer! As hard as you work and as disciplined as you train I certainly figured this was coming. Looking forward to following your training to 1500 and beyond.
By the way, 1463 is CMS in the 220’s.
That is one hell of a bench pr. Congrats across the board.
Great job, CONGRATS!!!
Thanks guys.
No rest for the weary.
11/9/09
“Off-season” work
Week 1 Day 1
[i]Squat +90c (x4, 3%, RPE 8-9)[/i]
285x4@7.5
300x4@8
290x4@8
[i]3-count Pause DLs (x4, 3%, RPE 8-9)[/i]
365x4@7.5
385x4@8
375x4@8
[i]SSB squats (x6, 3%, RPE 8-9)[/i]
235x6@7
245x6@7.5
255x6@8
250x6@8
Notes: This was more or less just a session to dip my toes in the water and get a little work done. Lower back was still a little sore from Saturday (big surprise, eh?) and tightened up a bit on the paused DLs. Even with the ridiculously light weight on the SSB squats, my legs were burning. Good session just to kick things off.
Excellent stuff buddy!!! I gotta put my hat back in the ring now! Can’t let my ass get walloped that bad! 9 for 9??? Freakin sick! Congrats man you earned every lb, glad to see you back at it right away.
[quote]novaeer wrote:
No rest for the weary.
[/quote]
No rest??? I thought you took Monday completely off!?
[quote]mrodock wrote:
No rest??? I thought you took Monday completely off!?[/quote]
I guess Mike thinks I’ll get enough rest when I’m dead, haha.
11/11/09
Offseason work
Week 1 Day 2
3 ct pause bench (x4, 3%, RPE 8-9)
285x4@7.5
305x4@8
295x4@8
Floor press (x4, 3%, RPE 8-9)
265x4@7.5
285x4@8
275x2x4@8
KB front raises (x6, 3%, RPE 8-9)
35x6@7
45x3x6@8
Notes: Another relatively easy day before I settle my way back into ‘real’ training. Bench reps all flew up nice and fast, and I felt no residual tightness in my shoulder so that’s definitely a positive sign.
11/15/09
Transition block
Wk 1 Day 4
Bench press +270ppmm (x4, 3%, RPE 8-9)
135x4@7.5
135x4@7.5
145x4@8
140x4@8
Bench press +90c (x4, 3%, RPE 8-9)
215x4@7.5
225x4@8
220x2x4@7.5,8
KB extensions (x8, 3%, RPE 8-9)
35x8@7
45x3x8@8
Notes: Ridiculous amount of band tension on the bench today (doubled light and mini bands - yikes). I took two sets with 135 just to get used to it. Bar moved a little slow at lockout on the last rep w/ 145, but I could have cranked out another couple of reps. It felt weird switching to the chains, but I kept the load light so everything was easy. I have plate-loaded dumbbells and I don’t trust using them for extensions. Kettlebells aren’t optimal, but they get the job done I suppose.
11/16/09
Transition block
Wk 2 Day 1
Deadlift (no belt) (x3, 3%, RPE 8-9)
365x3@7
395x3@7.5
420x3@8
405x3@8
3 count pause bench (x3, 3%, RPE 8-9)
275x3@7
295x3@8
315x3@8.5
305x3@8.5
SSB squats (x4, 3%, RPE 8-9)
245x4@7
275x4@7.5
295x4@8
285x2x4@8,8
Notes: Slowly but surely working my way back into things. Deadlift was easy and I was getting good pop off the floor that carried all the way through lockout. My chest and triceps were pretty sore from benching yesterday and I probably should’ve kept the weight a little lower, but it wasn’t too bad. Work with the SSB just plain sucks. I’m weak as hell with it, but given that I know I need to use it in training.
11/18/09
Transition block
Week 2 Day 2
Bench press +270ppmm (x3, 3%, RPE 8-9)
135x3@7
145x3@7.5
155x3@8
150x3x3@7.5,7.5,8
3 ct pause deadlift (x3, 3%, RPE 8-9)
365x3@7
395x3@7.5
415x3@8
405x3@8
[u]KB extensions (x6, 3%, RPE 8-9)[/u
45x4x6@8
Notes: Upped the volume a bit on the uber band tension bench, but kept the RPEs in the low end of the range again. Paused deadlifts felt pretty good, but my lower back and glutes were still kinda sore from Monday so fatigue set in pretty quick. Since I’m limited in terms of the weight I can use for the extensions, I paused all the reps at the bottom. Pretty sure my triceps are going to be quite sore from these again.
11/20/09
Transition block
Wk 2 Day 3
Squat +90c (no belt) (x3, 3%, RPE 8-9)
285x3@7
305x3@7.5
325x3@8
315x2x3@8,8
Bench press +90c (x3, 3%, RPE 8-9)
205x3@7
230x3@7.5
250x3@8
245x2x3@8,8
RDLs (x6, 3%, RPE 8-9)
305x6@7
335x6@8
360x6@8
350x6@8
Notes: Squat felt pretty decent today. Had good pop on all the reps. Bench w/ chains was solid as well. My back was a little tight from Wednesday so I took it a little easy on the RDLs and only did one drop set.
11/22/09
Transition block
Wk 2 Day 4
[i]3 count pause bench (x3, 3%, RPE 8-9)[/i]
275x3@7
295x3@7.5
315x3@8
305x2x3@8,8
[i]Floor press (x3, 3%, RPE 8-9)[/i]
265x3@7.5
285x3@8
305x3@8.5
295x3@8.5
Notes: Paused benches felt much better this time around, as I had much better push coming off the chest. Floor press was a different story. I just didn’t feel very good with it and I ‘struggled’ way too much with 305 and just decided to back it down; unfortunately, the drop set felt hard as well. Got a late start on things and had some errands to take care of since family will be visiting this week, which meant I didn’t have the time to get in the KB extensions.