2/18/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 470 x 1, 505 x 1, 525 x 1, 495 x 1, 465 x 3
Laying Leg Curls:
4 sets x 10 reps x 130
I felt good today. I’m just trying to zero in on my lifts. I’m pretty sure my first two will be what I did today. I’ll see how I feel for a third lift at the meet. 550 would be nice. I missed it last time.
2/19/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1
Shirt:
315 x 5 ( half reps to seat the shirt)
375 x 1
405 x 1
430 x 1
435 x 1
That was it. I flexed some time off of work to train this morning. Everything was really strong.
Great lifting Crippler. I hope you exceed your expectations for the upcoming meet.
I’m going to give it a run GV.
2/22/16
Kroc Rows:
4 set sets x 10 reps x 130
OHP:
45 x 10
65 x 10
95 x 5
125 x 5
135 x 5
165 x 5
DB Front Raises:
4 sets x 10 reps x 65
Face Pulls:
4 sets x 15 reps x 95
DB Side Raises:
4 sets x 10 reps x 50
Treadmill:
20 minutes / 201 calories
Things are getting closer. I’m going to use this weekend to zero in on my lifts.
just catching up in here.
Solid pulls - and those are some big GM’s.
cant wait to hear about the meet.
Thanks!
2/23/16
Leg Press:
450 x 10, 540 x 10, 630 x 10, 720 x 10, 810 x 10, 900 x 10, 990 x 10, 1060 x 10
Good Mornings:
135 x 5, 185 x 5, 225 x 5, 245 x 5, 275 x 10
Laying Leg Curls:
4 sets x 10 reps x 130
Since I’m doing push / pull I still think leg presses are a good way to work on my legs, without wrecking the rest of my body.
Crippler56
6m
Take car of that hammie. Hamstrings can be one of the most stubborn of injuries. I would recommend GV’s good morning variation, but I agree you should probably keep it light with the sore hamstring.
Thanks Crippler, I’ll stay with it.
2/24/16
Tate Press:
4 sets x 10 reps x 45
BB Skull Crushers:
1 set x 10 reps x 50
1 set x 10 reps x 70
1 set x 10 reps x 80
1 set x 10 reps x 90
One Arm Extensions:
2 sets x 10 reps x 40
2 sets x 10 reps x 45
Straight Bar PD:
4 sets x 15 reps x 100
DB Curls:
4 sets x 10 reps x 60
Rope Curls:
4 sets x 15 reps x 100
DB Reverse Curls:
4 sets x 10 reps x 35
Treadmill:
25 minutes / 234 calories
2/27/16
Last Heavy Bench Before Meet:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1
Shirt: 315 x 4
375 x 1
405 x 1
430 x 1
455 x 1
DB Press:
4 sets x 10 rep x 100
Incline Flies:
4 sets x 10 reps x 50
Crossover:
4 sets x 12 reps x 50
Svend Press:
4sets x 50 reps x 3 plats (10s)
As stated above this was my last heavy bench. I’ll have my last heavy dead session tomorrow. I’d have to say today was my best bench session this training cycle. I woke up early with a migraine. I downed a few Ibuprofen and off I went. I followed that off with a Rockstar when I got to the gym.
The first three heavy lifts were strong. I decided to try 455 for the hell of it. If I am luck enough to get a fourth lift at the meet, this will be what I’ll go for. My tank was almost empty at this point, but I had nothing to lose. I got about 3/4 of the way up and stalled just a little. My spotter gave me a slight assistance and I completed the lift.
2/28/16
Last Heavy Deadlift Before Meet:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 465 x 1, 505 x 1, 530 x 1, 495 x 1, 475 x 2
Laying Leg Curls:
4 sets x 10 reps x 135
I’m thinking I’ll open right around 470. It’s strong enough to get on the board, but not too heavy to hurt later. 505 seems to be a safe second lift. I’m kind of up in the air for number three. I was strong today, but since I have to pull from the mats and I can’t chalk up I really don’t know what I have in me. If I’m pulling 495 and 475 x 2 after all that I tend to think I’m doing pretty good.
More and more I’m thinking about buying more plates and deadlifting in the garage. Pulling from the mats sucks, and in my opinion is much harder.
I agree if you can pull 495 and 470 for a double after working up to 530 then you should be in good shape. 505 seems like a really safe second, I might even go a little higher. Then base your third on how the second moves.
Training has been very soild. You are set up for a strong meet.
With your great numbers working up to this meet I’m eager to see the results. Strong lifting for your final heavy days.
Thanks gents. It’s just a wait game now, as I mess with these numbers in my head. If I can simply qualify for the worlds, I’ll be pretty happy. You only need to make top three, and that has never not happened to me. I’m still planning on that trip in November.
2/29/16
Kroc Rows:
4 sets x 10 reps x 130
DB Front Raises:
4 sets x 10 reps x 70
Reverse OHP:
45 x 10, 65 x 10, 95 x 5, 115 x 5, 135 x 5, 155 x 5
Face Pulls:
4 sets x 15 reps x 100
One Arm DB Side Raises:
40 x 10, 45 x 10, 50 x 10, 55 x 10
You have a good foundation and mind set. Go get em.
3/3/16
Bench Opener:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 315 x 4, 375 x 1
Treadmill:
25 minutes / 274 calories
I think this is where I want to be next week. After some thinking, I am not going to do a deadlift opener workout. I normally deadlift every 12 to 14 days. The meet will be 13 days from my last session. It’s not the way I want to set up, but with work there was no way around it. Hopefully, my legs will be more fresh. I will, however, do a light hamstring workout tomorrow.
3/4/15
Light Hams
Good Mornings:
135 x 10, 135 x 10, 185 x 10, 225 x 10, 275 x 5, 295 x 5
Laying Leg Curls:
4 sets x 10 reps x 135
Treadmill:
18 minutes / 165 calories
I’m starting to gear back, as next week approaches.
Those good mornings should prove to give you a solid foundation for all your lifts.
I think they are going to become a cornerstone of my training.
3/7/16
Five days out. I stretched out and used the foam roller on my back. I then hit the treadmill for 35 minutes. This will be my week, as I head to the Friday weigh in.
Wishing you a super successful meet!
Thank you. I’m feeling pretty good.
3/8/16
Today marked another day of stretching, foam rolling and treadmill.