Maybe the adrenalin will be running at the meet and you’re good for another 8-10% higher on the dead if not all your lifts.
Yeah, for deadlift anyway I’ve always pulled more at the meet. In July I did 545 pretty easy. I want to be north of 550 for this one.
10/29/14
3/3/3 Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 360 x 3, 410 x 3, 445 x 8, 515 x 1
Zerchers:
225 x 5, 245 x 3, 275 x 3, 315 x 1
Leg Extensions:
4 sets x 10 reps x 220
I felt strong today. I pulled up a little high at 515. It’s been a while for zerchers. 315 was head explosion time!
10/30/14
Bench:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 3, 355 x 1, 405 x 1, 425 x 1
Bench with Band:
315 x 5
Seated Cable Crossover:
1 set x 10 reps x 50
4 sets x 15 reps x 30
Band Flies:
4 sets x 50 reps
Svend Press:
4 sets x 25 reps x 4 plates
Because of work, I had to bench two days before I wanted. Also, because of work, I’ll get a couple more rest days before my next bench. Maybe things will balance out.
The goal for today was to hit my three lifts. My ass came off the bench at 405. 425 was much better. When I did the band bench I went too fast, and I could feel some pain in my shoulders. I then backed off and did some low impact stuff the rest of the way. I’ll bench once more and hit my opener and maybe the second lift.
11/3/14
Barbell Curls:
45 x 20, 65 x 10, 95 x 10, 115 x 10
Dumbbell Curls:
4 sets x 10 reps x 40
Concentration Curls:
4 sets x 10 reps x 35
Poundstone Curls:
50, 34
Standing BB Extensions:
50 x 12, 60 x 12, 70 x 12, 80 x 12
One Arm Extensions:
4 sets x 12 reps x 35
Straight Bar PD:
4 sets x 15 reps x 95
Kickbacks:
4 sets x 12 reps x 35
Time for some light arm work. I’ll get after it for the final heavy deadlift day tomorrow.
Strong arms help with everything else.
11/4/15
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 455 x 1, 505 x 1, 525 x 1, 535 x 1, 495 x 1
3 sets x 1 rep x 405 (one minute rest)
Seated Leg Curls:
4 sets x 10 reps x 170
Kind of a mixed bag. With all the education both my parents and I paid for, you would think I could add. The goal was for 535 clean. Turns out I can’t add, thinking 525 was 535. Once I realized my mistake I went for it anyway. It was not close.
I’m 11 days out from the meet. I may shut if down or try some speed work on Sunday.
looks like a good meet is following some good training
Good luck at your meet!
Thanks.
11/7/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 380 x 5, 430 x 3, 465 x 6, 510 x 1
Seated Leg Press Machine:
4 sets x 10 reps x 390
Leg Extensions:
4 sets x 10 reps x 220
I may have a monkey wrench going into this meet. My son’s football team starts the playoffs tonight. If they win they would play next Friday at a school across state. I don’t think there would be anyway to make weigh in on Friday or at the very least the Saturday contest. I want them to win, but it kind of sucks.
Conflicts with family schedules are difficult to manage sometimes. For me the children always come first so training even takes a bump. I may even have to cancel the meet I am planning for in December but then there is going to be another one next year so them’s the breaks. The challenge is to stay strong. Hope you can make the time work.
Thank you GV. You know about what they say about best laid plans.
11/8/14
Bench:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 3, 335 x 2, 365 x1, 315 x 1, 295 x 2, 275 x 3
Floor Press (Smith Machine):
225 x 10, 245 x 10, 275 x 10, 295 x 10
Svend Press:
4 sets x 50 reps x 3 plates
Well my son’s team dominated last night. This means they advance to the next round of the playoffs. I looked it up on Google and it is a half hour drive to where they play on Friday. There is really no way I can make the meet. We’ll either get home at 3:00 AM or stay someplace in between. I’ll call the meet director on Monday, and see if I can at least get my T-shirt that I paid for.
With no meet in sight, I’ll get ready for the 2015 season. I backed off the weight, and went all raw. Since we don’t have a real rack, I have to use the Smith Machine for floor presses. I considered DB floor presses, but the place was pretty crowded and there was no room.
I think I’ll use the next week to deload and heal up. I also need to work on my weight. I’ve been eating like a beast to get ready for next week.
I think somewhere I read and apply it when I can that “Discretion is the better part of valor.” I wish I would have applied that principle more when I was younger but it comes in handy now. Looks like you have good plans.
That’s one of the nice things about this section of the site. Many of us are married with kids, so we can relate to the “best laid plans” scenarios. If I had to count how many meets I have backed out of in the last six years because of time conflicts . . .
That sucks about the meet, but congrats to your son!
Edit, who are you guys playing in the playoffs?
Thanks. They are playing Colville. Its about a five hour drive from here.
11/12/14
Deload Shoulders and Tris
Overhead Press:
45 x 10, 65 x 5, 95 x 5, 105 x 5, 115 x 5, 135 x 5
One Arm Press:
4 sets x 10 reps x 40
Underhand Lat Pulls:
4 sets x 10 reps x 100
Seated Pulls:
4 sets x 10 reps x 200
BB Extensions:
50 x 10, 60 x 10, 70 x 10, 80 x 10
One Arm Extensions:
4 sets x 10 reps x 35
Bar Press Down:
4 sets x 15 reps x 95
Underhand Press Down:
4 sets x 15 reps x 50
True to my word, this is a deload week. I worked hard enough to get the heart pumping and sweat.
I got in touch with the meet director this week, and told him my issue. I only asked if I could get the T-shirt I paid for. To my surprise he told me he would send me a refund check. I thought that was really cool, since I was not expecting that at all.
There is just no way it would work. We expect to be home around 3:00 AM after the game. I’ll just load up and get ready for next year!
11/13/14
Deload Legs
Squats:
135 x 10, 225 x 5, 275 x 4, 365 x 5, 405 x 5, 425 x 5
Front Squats:
225 x 5, 245 x 5, 255 x 5, 265 x 5
Leg Extensions:
4 sets x 10 reps x 190
Sorry about the meet but that is a cool reason to have to miss. Much better than pulling out due to injury which happens a lot around here as well.
Yeah Dave, I wouldn’t miss it for the world.
11/14/14
DB Curls:
35 x 10, 40 x 10, 45 x 10, 50 x 10, 55 x 10, 60 x 10
Concentration Curls:
4 sets x 10 reps x 35
Rope Curls:
4 sets x 10 reps x 50
Poundstone Curls:
50
40
Reverse DB Curls:
4 sets x 10 reps x 35
Crunches:
4 sets x 30 reps
Thus ends my deload workouts. With the game tonight, I’m taking a couple days off. I’ll crank it up again next week.
Think of how much you’ll be able to gain before the next meet, should be awesome for you.
11/17/14
Bench:
135 x 10, 185 x 10, 215 x 8, 250 x 6, 285 x 4, 295 x 3, 310 x 2, 250 x 6
Incline Flies:
4 sets x 12 reps x 45
Low Cable Crossover:
4 sets x 10 reps x 50
Svend Press:
3 sets x 50 reps x 3 plates
1 set x 30 reps x 4 plates
First off the boy’s team got blown out Friday night. It was a really long day, and even though they lost I would not have missed it for the world. We got home at 4:00 AM.
With no meet in sight it was nice to train a little lighter on bench. Looking back at my log book, I’ve been training pretty heavy all year. I’m going old school with a pyramid workout, as a change up.
My buddy told me about a meet in January, but I’ll pass. I normally have one around March.