Week 12: Session 3 (Transmutation)
February 5, 2010 8:00 PM
Deadlift
135x5
225x5
315x3
405x1 ← add belt
445x1
520x1
540x1
565x1
585x1
550x3
My deadlift felt a lot better tonight. The time off from deadlifting, the mini recovery block on Monday, and backing off training helped. Sean noticed that I had the bar too close to my shins. I moved away from the bar and it made a big difference on how my deadlift felt. I was really worried about my deadlift, but tonight set my mind at ease.
Week 12: Session 3 (Transmutation)
February 5, 2010 8:00 PM
Deadlift
135x5
225x5
315x3
405x1 ← add belt
445x1
520x1
540x1
565x1
585x1
550x3
My deadlift felt a lot better tonight. The time off from deadlifting, the mini recovery block on Monday, and backing off training helped. Sean noticed that I had the bar too close to my shins. I moved away from the bar and it made a big difference on how my deadlift felt. I was really worried about my deadlift, but tonight set my mind at ease.
Week 13: Session 1 (Transmutation)
February 8, 2010 9:00 PM
Week 13 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
AM Body Weight = 242.5lbs
Static stretching (lower body)
Foam roller and softball (lower body)
Pause Squat
45x10
135x5
225x5
315x2 ← add belt
365x4x2
Bench Press (paused)
135x5
225x5
275x3
315x1
340x1
345x1
345x1
345x1
340x3 ← not paused
Deficit (2") Deadlifts
225x5
315x2 ← add belt
405x2
455x2x2 RPE 9
Week 13: Session 1 (Deload)
February 10, 2010 8:00 PM
Brickhouse Gym - Denton, TX
AM Body Weight = 242lbs
Static stretching (lower body)
Squat
45x5
135x5
225x5
315x3 ← add belt
415x2x1
Deadlift
225x5
315x3
405x2 ← add belt
490x2x1
Bench Press (paused)
135x10
225x3
290x2x2
Circuit 1:
A1) Seated DB Neutral Grip Military Press - 25x2x15
A2) Lat Pulldown w/ Tricep Rope - 100x2x15
A3) Push-Ups - 2x15
A4) Band Pull-Aparts - mini band x2x15
A5) Green Band Tricep Pushdowns - 2x15
Circuit 2:
B1) GHR - 2x15
B2) BW Lunges - 2x15
B3) Back Extensions - 2x15
B4) Green Band TKEs - 2x15
B5) X-Band Walk - 2x15
Week 14: Session 1 (Realization)
February 16, 2010 7:42 PM
Week 14 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
AM Body Weight = 241.5lbs
Static stretching (lower body)
Squat
45x5
135x5
225x3
315x3
405x1 ← add belt
455x1
495x3x1
Due to the lack of sleep from our companies disaster recovery test in Philly last weekend, Landon suggested that I push my first session of the week to Tuesday to allow me to catch up on some sleep. I didn’t get much sleep due to working the third shift and not able to sleep much during the day.
Week 14: Session 2 (Realization)
February 17, 2010 7:30 PM
Brickhouse Gym - Denton, TX
AM Body Weight = 243.5lbs
Deadlift
135x5
225x5
315x3
405x2 ← add belt
495x1
540x1
585x2x1
Rev. Band Deadlift w/blue bands (band height 6.5 foot)
315x1
495x1 ← add belt
585x1
675x0
Bench Press (paused)
135x5
225x5
280x3
315x1
345x4x1
Bench Press w/doubled monster mini bands
135x5
225x2
245x2
275x2x2 RPE 9
I missed 675 on the reverse band deadlifts. I made too big of a jump and only got the weight mid shin. I was bent over too much at the start of the pull. I felt pain in my lower back/upper glute area. I considered dropping the weight down and getting some more work in, but decided it was best to avoid injury. My deadlifts felt the best they have in a while.
Week 14: Session 3 (Realization)
February 19, 2010 8:00 PM
AM Body Weight = 243.5lbs
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
45x5
135x5
225x3
315x3 ← add belt
365x1
405x1
455x1
495x1
Bench Press (paused)
135x5
225x3
275x1
315x1
345x1
355x1
365x0
Week 15: Session 1 (Realization)
February 22, 2010 10:03 AM
Week 15 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Bench Press (paused)
45x5
135x5
225x3
275x2
315x1
340x1
365x1
Circuit:
A1) Neutral Grip DB Press - 25x2x15
A2) Zottman Curls - 25x2x15
A3) DB Rows - 60x2x15
Week 15: Session 2 (Realization)
February 24, 2010 7:00 PM
Brickhouse Gym - Denton, TX
AM Body Weight = 243.5lbs
Circuit 1:
A1) Seated DB Neutral Grip Military Press - 25x3x15
A2) Lat Pulldown w/ Tricep Rope - 100x3x15
A3) Push-Ups - 3x15
A4) Band Pull-Aparts - monster mini band x3x15
A5) Green Band Tricep Pushdowns - 3x15
Circuit 2:
B1) GHR - 2x15
B2) BW Lunges - 2x15
B3) Back Extensions - 2x15
B4) Green Band TKEs - 2x15
B5) X-Band Walk - 2x15
Looks like you’ll make it into the 242s without a problem. How are you feeling leading into this meet?
[quote]novaeer wrote:
Looks like you’ll make it into the 242s without a problem. How are you feeling leading into this meet?[/quote]
No, I won’t have any problem making weight. Matter of fact I was 240.5 this morning. Part of this is due to dehydration from the extra sleep this morning. I lift in the afternoon at the Arnold, so I will probably sleep to around the same time. I am feeling good and recovered. I just have one more workout and I am done. I will bench Monday. Thanks for following my training log.
Week 15: Session 3 (Realization)
February 26, 2010 8:30 PM
AM Body Weight = 243lbs
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
45x5
135x5
225x3
315x3 ← add belt
405x1
455x1
495x1
Deadlift
225x5
315x3
405x1 ← add belt
495x1
The plan was to go up to my openers tonight. 495 on the squat tonight felt easier and stronger than last week. I decided to stop short of my opener on the deadlift. The consensus in the gym was to not go to 585 to ensure thorough recovery for my competition. I got an adjustment from my holistic doc/chiropractor earlier today and it was a good appointment. Both glutes were shutdown and my SI joint needed adjusting. I am feeling good and ready for the Arnold.
My openers will be 501.5lbs on the squat, 358.8lbs on the bench press, and 584lbs on the deadlift. My goals for this meet are to place as high as I can, and to beat my USAPL PR’s, which are 534.8lbs squat, 358.8lbs bench press, 650lbs deadlift, and 1570.79lbs total. At Raw Nationals last summer I got too caught up in the numbers and on my last pull I made a 55lbs jump. If I would have played it smart I could have placed 3rd instead of 5th.
All the best at the Arnold Phillip!
[quote]mrodock wrote:
All the best at the Arnold Phillip![/quote]
Thanks, mrodock!
Week 16: Session 1 (Realization)
March 1, 2010 8:00 PM
Week 16 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
AM Body Weight = 244lbs
Bench Press (paused)
45x10
135x5
225x5
275x3
315x1
355x1
My opener on the bench press will be 358. 355 moved fast and felt strong. This wraps up my training for the Arnold.
March 3, 2010 7:00 AM
AM Body Weight = 241lbs
2010 USAPL Raw Challenge at The Arnold Sports Festival
March 5, 2010 7:30 PM
I weighed in at 239.8lbs
Squat
1st Attempt - 501.5lbs
2nd Attempt - 523.5lbs
3rd Attempt - Passed
Bench Press
1st Attempt - 358lbs
2nd Attempt - 369.2lbs
3rd Attempt - 380lbs
Deadlift
1st Attempt - 584lbs
2nd Attempt - 633.7lbs
3rd Attempt - Passed
Total
1626.4lbs
4th Place Open 242lbs Division
The day started off good. I had the best sleep I have ever had prior to a meet. The hotel we stayed at had a physician’s scale in the fitness center. I wanted check my weight before eating breakfast. My weight was 238.5lbs and it was safe for me to eat breakfast. My lifting didn’t go as well as I had wished, but the experience was awesome. Competing at the Arnold has been a goal of mine since the first time I attended the Arnold in 2004.
That squat was an absolute ball buster, way to grind that sucker out. Really awesome that you got to lift on such an amazing stage.
How are you going to train for Raw Nationals?
[quote]mrodock wrote:
That squat was an absolute ball buster, way to grind that sucker out. Really awesome that you got to lift on such an amazing stage.
How are you going to train for Raw Nationals? [/quote]
Thanks, bro. The squat felt a lot harder than it looked. I wasn’t sure I was going to get it or not and I was hoping the spotters wouldn’t take it. It was a great experience even though my strength just wasn’t there. I got all white lights on both squats. My deadlift was tough as well. I don’t think I left much if any on the platform. I am happy with my performance based on my strength levels.
This was a tough training cycle and I don’t think block periodization is the ideal training method for me. I missed a 570 deadlift in the gym, which is ridiculous for me. Maybe it could be tweaked, but at the end of the day I know I do better on programs that use lower percentages. I have been trying to decide to go back to Sheiko or 5/3/1. I think I will go back to 5/3/1. On 5/3/1 I hit my best total, best squat, bench and deadlift. My squat felt strong on Sheiko, but I wasn’t happy with my results on the bench and deadlift. On 5/3/1 I hit a 551 squat, 402 bench, and a 705 deadlift. I feel like I get a lot out of accessory/supplemental work.
Wednesday (upper body)
March 17, 2010 7:00 PM
Brickhouse Gym - Denton, TX
AM Body Weight = 243.5lbs
Super Set
Standing Calf Raise - 300x3x20
Hise Shrugs - 300x3x10
Military Press - 45x3x20
Bench Press (POR)
45x30
135x20
185x15
Chip-ups - 2x5
Tonight was my first night back in the gym. I enjoyed my time off from training and since I was in the gym to help James, I decided to start back and do some light upper body work. I plan to focus more on shoulder strength since this appears to be a weakness of mine. My bench was considerably stronger when I used to work my shoulders hard.