I’m going to do my first meet in April. At least that’s the plan told my wife I wanted to do it and it’s on my B-day so… hopefully it’ll work out. Hoping to break the State record in the Novice class. Nothing special but kind of fun. It’s the NASA-sports fed for those that are reading.
Just going to track my workouts, comments and questions are appreciated
Monday (deadlifts) doing the Vince Annelo routine have a spreadsheet if anyone is interested
Deadlifts (all beltless)
225x10
265x5
315x3
355x2
405x1 felt pretty good
445x1 felt pretty smooth little slower than I’d like but I haven’t felt another over 405 in 2 months on the Deadlift
Rack pulls
405x5
445x3
495x2
Chins
BW 8x3
DB rows
80 3x10
I’m going for a 565 deadlift for the Meet record I believe in the 242.5 weight class is 515 or so. I’m running this routine based on a 525 pull. I’ve done I believe 525 or 535, so we’ll see how it goes
220 raw without wraps. Id like 500/300/455 we’ll see. Definitely attainable lifts for me but like I said first meet so I’ll be picking conservative openers and going from there.
Tuesday was Bench
Flat bench (hand placement)
307.5x3 (pinky on ring)
307.5x3
307.5x3 (ring on ring)
307.5x3
307.5x3 (middle on ring)
307.5x3
Super set with Seated row
205 6x5
Floor press
255x8
255x7
255x6
superset
T-bar row
155x3x8
INcline bench
225x8
225x8
225x6
Wednesday (Curls, calves, complex
I can’t curl anything I’m working on get a 135
65x10
65x10
65x10
85x5
85x5
85x5
105x3
105x3
105x3
115x1
115x1
115x1
Super set with seated calves
115 10x10
Complex (85 lbs) little over 7 mins
Row
Clean
Front squat
Press
Squat
Good morning
Deadlift
500 lb squat impressive. I haven’t done over 455. curious that you squat is that much higher than your deadlift. Just cause my deadlift has always been higher than my squat. Been trying to bring them a bit closer. I’m looking at using wraps, but all my lifts so far have been w/o. Going to start throwing them on to get used to them see what happens. Some say you can overload a little bit like 5-10%. and who doesn’t like moving more weight.
Im short (5’6") with a very naturally thick lower body, wide hips and big waist. Im basically built for squatting. The thick waist and my short arms consequently give me very shitty leverages for pulling lol so I am working with what I have been given. I’ve tried sumo - which feels so much more comfortable in my set up - but still am stronger pulling conventional. Recently ran a cycle with deficit pulls to target my weak point off the floor. We’ll see if that pays off at the meet.
I’m 6’1, I have the opposite issue my lower body is skinny and my upper pretty thick. I think I’m going to get a 405 tng bench this year. I do sumo for fun but definitely like conventional better, deficit pulls help me a bunch off the floor hopefully you’ll see the same.
345x6x3 all reps felt pretty good will increase to 355 next week goal is to get 365 barefoot and beltless then throw on my OLY shoes beltless work my way up to 405 W/O a belt, we’ll see
Front squat going to bump up to 225 next week
205 3x8
Reverse lung these really torch my core by the end of the workout
135 3x6
INcline DB press
85x3x8
(dropped a 85 lb dumbbell on my foot) decided to finish my workout, by the time I got home my sock was covered in pull and my toe looked awesome, my wife was very excited to fix me up, haha, she’s a nurse and loves wounds. Didn’t break or anything just a little tender
Arnold press
60x3x6
Squat overload
495x 5 paused at the 7th setting in the rack