A man with a plan and a goal is an awesome thing. Remind me, what are your goals for this coming meet?
I’m not sure. 550 or better DL and a 400 or better bench would be nice.
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Good numbers to shoot for.
Looks like a good plan to me.
I’m trying to stay conservative in both my lead up to the meet, and to the competition itself. I’d like to put some solid numbers on the board, and then break lose this Fall.
2/3/16
Tate Press:
2 sets x 10 reps x 40
2 sets x 10 reps x 45
2 sets x 10 reps x 50
EZ Bar Skull Crushers:
2 sets x 10 reps x 60
2 sets x 10 reps x 80
2 sets x 10 reps x 100
Kickbacks:
4 sets x 10 reps x 40
V-Bar PD:
4 sets x 25 reps x 115
Reverse Rope PD:
4 sets x 10 reps x 95
DB Curls:
4 sets x 10 reps x 60
Reverse DB Curls:
4 sets x 10 reps x 35
Solid arm day. I’ll load up tomorrow, and attempt GV’s good mornings. I can’t wait for the pain to follow.
2/4/16
Leg Press:
360 x 10, 450 x 10, 540 x 10, 630 x 10, 720 x 10, 810 x 10, 900 x 10, 990 x 10, 1040 x 10
Good Mornings:
225 x 10
245 x 10
275 x 10
295 x 10
Leg Extensions:
4 sets x 10 reps x 220
I felt I got some good results from leg presses last time. Since I am doing a push / pull meet I felt they are a good way to work my legs hard, without wrecking my body. I hit them once more. I am placing my feet as high as I can on the foot plate. Since I pull sumo, I am spreading my feet wide as well.
For GMs I place the plate under my heels. As GV pointed out it is a different feel. I am waiting for the “just got thrown out of the bus” feeling in the next couple of days.
2/8/16
Light Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 3, 275 x 1, 315 x 1
Incline Flies:
4 sets x 10 reps x 45
As I mentioned before, I am taking a different approach this time. Thus a light day before I load up for the final stretch. I got done what I wanted, and got a nice little pump.
2/9/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 475 x 1, 500 x 1, 520 x 1, 465 x 3
Laying Leg Curls:
4 sets x 10 reps x 125
No issues. I felt really good today.
Personally, I’d feel really, really good after 520 x 1.
Did you notice any difference in how your hamstrings felt or lower back felt after the GMs with the plates under your feet. Nice deads.
Yep a little. I think I’ll stay after it.
2/12/16
Good Mornings:
2 sets x 10 reps x 135, 185 x 5, 225 x 5, 245 x 5, 275 x 5, 300 x 5
Stiff Leg Deadlift:
135 x 10, 185 x 10, 225 x 10, 275 x 10
Laying Leg Curls:
4 sets x 10 reps x 125
Working some hams today. I did the GMs with plates under my heels again. 300 was the most I have ever tried.
Today is also my birthday. My wife asked if I feel 45. My response is I don’t feel any older than I did 20 years ago. It’s also 30 days from the meet.
Happy birthday. That wasn’t 20 characters.
Training looks really solid. Coming into the meet in good order.
Happy Birthday. You still have a few years to go to catch me.
Happy Birthday. Maybe all that strong training is aiding in keeping you young. Nice work on the GMs.
Thanks fellas. I want to feel like an old man in the morning as a result of the GMs.
2/13/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1
Shirt:
315 x 5
375 x 1
405 x 1
425 x 1
430 x 1
315 x 5
DB Press:
4 sets x 10 reps x 90
Incline Flies:
4 sets x 10 reps x 45
Svend Press:
4 sets x 50 reps x 3 plates (10s)
Damn I felt good today. Both my son and my friend said this was the best bench day I’ve had this cycle. Everything was strong. The only issue came at 405. My old problem with the bar coming up uneven occurred again. After that, however, it was not a problem.
Great benching and it’s good to read you are benefitting from the GMs with the plate underneath your feet. That’s one of those rare training benefits we can pick up from articles on this site.
Agreed. That and all the wisdom from fellow people who post.
2/14/16
Kroc Rows:
4 sets x 10 reps x 130
Front DB Raises:
2 sets x 10 reps x 60
2 sets x 10 reps x 65
Face Pulls:
4 sets x 15 reps x 95
Hammer Strength Lateral ISO press:
4 sets x 10 reps x 90 on each side
DB Side Raises:
4 sets x 10 reps 50
2/17/16
CG Bench;
135 x 10, 185 x 10, 225 x 5, 245 x 5, 275 x 5
One Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 15 reps x 40
Straight Bar PD:
4 sets x 15 reps x 115
Reverse Rope PD:
4 sets x 15 reps x 95
Today was just some fast triceps work. Even though it was my day off from work, I had to be at a meeting. I ended up at the gym at 0600, which is much earlier than normal. I was dragging ass at first, but felt better after a while. To make matters whose I missed the message yesterday at my 0800 meeting had been cancelled. That kind of sucked…