Sorry about your meet being cancelled. I like your plan with squats/dl’s and alternating sumo / conv stances. Was always told working the sumo stance will bring up the conventional DL #'s too.
[quote]Frzn_Arctc wrote:
I am struggling with the warm ups at meets. I know that I did WAY too many warm-ups at my first meet (last April). I just got nervous and didn’t know when to stop. I lifted what was my first opening weight while warming up before each part of the meet… just because I was so nervous about missing my first lift. 
I’m trying to pre-determine my warm-ups, in addition to my first and second lift weights, which should keep me from doing ridiculous reps prior to my meet lifts.
[/quote]
I can relate to the desire to squat your opener during warmup. I always wanna do that. My coach allows me to walk out my opener (or a close lesser weight) and hold it for a five count just so it’s not a shock to my system when I unrack on the platform.
you sound busy, but your training plan sounds great!
I’m interested to know why you subbed out the incline press instead of the military press?
That training schedule sounds like alot of work, but also sounds fun. Puts my three days per week to shame!
[quote]lil power wrote:
Sorry about your meet being cancelled. I like your plan with squats/dl’s and alternating sumo / conv stances. Was always told working the sumo stance will bring up the conventional DL #'s too. [/quote]
I’ve been working my sumo religiously for just a little over 5 months now, and I can say definitively that my conventional DL #s have increased dramatically. I’m excited to see what I can do once I groove the form back in.
Snap - that’s a great rule! I’m definitely stealing that idea for my future meets. I think that meets the need to feel the weight and get some of the nerves out without using up so much of your strength before the lifts that count.
Kimba - I originally started the 5/3/1 program (about 10 months ago) using the military press as the second upper body exercise. I found that, in combination with squats, deadlifts, bench press, and cardio in the mornings, the military press was too much stress on my back and shoulders. I originally replaced the MP with another bench day, and then found that was too much on my shoulders as well. From there I moved it to a Board Press day, and that was awesome. However, I haven’t done the incline press in years, and I think it will be healthier overall to switch the second press day to a different range of motion than straight benching. Also, as I haven’t done the incline press in a while, I should see fast gains and really be able to work the new exercise (but the range of motion is similar enough that those gains should carry over to my bench).
Ahhh… I’d like to say it was a relaxing week off weights, but… work and life happenings just took over the extra time. The hubby got the opportunity to teach at the University, possibly leading to a tenure track faculty position starting next year. And, since with that opportunity we decided we’ll be here for a few more years, at least, we decided to get back into looking at homes. In our first day of viewings we found the perfect, PERFECT, home - offer has been made and accepted and the home inspection is tomorrow. I’m so excited!
Tonight was the start of a new wave of 5/3/1, with completely reset max’s. And, having really worked nothing but triples and singles for months in preparation for a meet that didn’t happen, my conditioning for reps sucks ass. official terminology, by the way.
Squats
Warm-ups: bar x 5 x 2, 80x5, 100x5, 120x5
Work Sets: 130x5, 140x5, 150x5, 160x5, 170x5
Sumo DL
135x5, 185x3, 205x5, 205x5 → felt easier and easier. Odd that my form feels more grooved now, after a week off, then when I was working the hell outta it all the time… recovery… really can’t be beat.
Although this felt like shit, it’s good to be back under the bar.
woo hoo!!! congrats on the new place! that’s really something to find one the first day. damn!
Recovery, plus a new place plus some smokin’ hot deads and squats! This is all good news in here today.
Yeah, the home is a very exciting thing. And it’s gorgeous! and has a little one bed, one bath apartment on the side that we already have renters for, so will help on the payments. Excited!
Thursday was “Incline Press Day”
Barbell Incine Press
Warmups: barx10, 50x5, 60x5, 75x5
Work Sets: 80x5, 90x5, 105x5
Wide grip (BW) pullups 5 reps x 3 sets
Pull-downs 105x10 and 105x8
Dips → Yes, I’m trying dips again. No shoulder problems so far. fingers crossed
Body weight x 8 for 3 sets
Low Pulley Rows: 90x10, 105x10, 120x6
Today, I was so sore that I had to roll my back at home before heading to the gym so that the inappropriate noises wouldn’t be public…
Today was Bench Press day. I am so sore and it is AWESOME.
Bench
Warmups: barx5, 55x5, 70x5, 80x5
Work Sets: 90x5, 100x5, 115x6 → ugg… sore. this was way harder than it should have been
Pullups
Wide Grip: BWx5x2
Narrow parallel grip: BWx5, BWx3 and then drop sets on the pull downs, 90x5, 60x5, rest and then another 90x7
High Incline/ Shoulder DB press: 25x10, 30x10, 35x10
Yates Row: 90x10, 140x8 (very strict), 140x10 (wit a lil engrish)
And then we signed some more home paperwork, watched the UFC fights, worked for a couple hours, and …
now… bed.
On a side note… Have I mentioned that volume sucks?
Is everyone doing volume lately?
Good luck with those dips. I’ve started them again, too. They can be pretty brutal on shoulders.
I would like to point out that I started this volume movement. 
trend setter, that’s right.
In all seriousness, I’m doing volume now because it’s what sucks the most. My theory is always to take what I’m worst at and work the hell outta it until it’s easier, than go on to something else I suck at. I did singles and sets of 5 to 3 with long pauses in-between for months, until my body was accustomed to that routine. So, now it’s time to switch it up completely. I know from experience that my body responds really well to volume in the first two to three months after a change-up like this… It just sucks for the first month or so.
Cal - Good luck your way with those dips as well. I’m really focusing on not dropping into the bottom of the dip and I’m not trying to push the depth like I used to. Just do what’s natural and get the work in, that’s my mantra.
Deadlift day
Conventional deadlifts → feels so good to be doing these again…
Warmups: 135x5x2 sets, 160x5
Work Sets:
175x5
185x5
200x5
210x5
225x7
Super Wide Squats (i.e. working all the weak muscles) → Kimba, I thought of you and your knees when doing these.
75x10, 85x10, 95x10, 105x10, 115x10
Overall, great workout day. I wanted more reps on the 225 DL, but it just wasn’t in the system yet. The super wide squats went great. I’ll increase the starting weight on that series next week so I slowly work up each week (don’t want to reaggrevate the hips).
and now I will put as much good food down as I can in preparation for volleyball in an hour and a half. yeah!
niiiiiiiiiiiiiiiiiiiiice
Thanks Hallowed.
Video of the uber wide squatz @ 115. You can’t really see the width from this angle, but I think I’m almost hitting USAPL legal depth, even with my feet at the sides of the cage. And now my butz muscles hurt, so I think I did good.
Sore butt Mah-Suhls is ALWAYS good!
I’m no powerlifter but that depth looks good to me.
I want to do those now 
I agree, that depth is awesome and quick ascent.
[quote]Hallowed wrote:
I’m no powerlifter but that depth looks good to me.
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So what does your coach help you with? And where’s your log, dammit.