6/7/12 ME LOWER
Reverse light band free squat
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3
Was feeling really great so I decided to really push and do some heavy deadlifts
Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3
Pullups
5 sets of reps
Hanging leg raises
5 sets for reps
Great workout, no sharp pains in my hip. Hoping it won’t haunt me tomorrow. I only have 1 more ME day before a deload, so I might keep it a box squat or maybe a good morning since I’ve been pushing the free squats the past 2 weeks and don’t want to agitate my hip that seems to be doing ok.
I’ve been lazy about posting my workouts on here haha. Will post the last couple of workouts after my workout tomorrow. The meet is getting close and I’m feeling confident. I’m really looking to get some numbers that kill my old ones, and at a lower weight class. As you will see, I’ve focused in on the actual competition lifts this week, to get a feel for what I want to open with.
Good luck! Looking forward to hearing about your progress 
[quote]EveryLastingScar wrote:
I’ve been lazy about posting my workouts on here haha. Will post the last couple of workouts after my workout tomorrow. The meet is getting close and I’m feeling confident. I’m really looking to get some numbers that kill my old ones, and at a lower weight class. As you will see, I’ve focused in on the actual competition lifts this week, to get a feel for what I want to open with.[/quote]
Yeah its hard to post all the time AND be interesting haha.
good luck with your meet.
Ok, big update day haha.
6/11/12
ME Upper
Doubled mini band bench (60-70lbs at top)
95 x 5
135 x 5
155 x 3
185 x1
205 x 1
225 x fail
Incline bench
135 x 5
185 x 12 (was feeling too down to go for a heavy weight)
Kroc rows
100lbs for 5 sets of reps
Cable pushdowns and hammer curls for reps
6/12/12
DE Lower
Box squat
205 + double choked light band
10 sets of 2
Speed pulls
225 against doubled mini bands for 6 sets of 1
Hyperextensions and roman chair for reps
(The speed pulls were very hard, and so was the squats. I was quite sore the next day)
6/12/12
DE Upper
Speed bench
95lbs + doubled mini
8x3
Bench press (Feeling out my attempt)
135 x 5
185 x 5
225 x 6.75 (so close to 7)
Inverse row/ 135lb barbell row superset for 5 sets of reps
skullcrushers/hammer curls for reps
6/14/12
ME LOWER
Squat
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1
335 x 1
335 x 1 (planned opener)
Didn’t go higher then 335 because I am planning on opening with this
Good morning to pins
135 x 10
185 x 5
225 x 3
275 x 3
315 x 3
Sumo deadlifts
225 for 11,10,10,10,15
Roman chair for reps
My current plan for the competition is this …
Squat
Attempt 1 - 335
Attempt 2 - 355-365
Attempt 3 - 365-385
Bench
Attempt 1 - 245
Attempt 2 - 265
Attempt 3 - 275-285
Deadlift
Attempt 1 - 425
Attempt 2 - 450
Attemp 3 - 465-475
This is the plan, the numbers may change depending on how the weights are feeling in competition, but this should be pretty much what I end up going.
6/16/12 ME UPPER
2 weeks out from competition. Starting cutting back on intensity and doing less assistance. I know the whole point of westside is to not do the competition lifts, but not having any experience with westside I will be more confident actually doing the competition lift, otherwise I would doubt myself too much. So that is what I did this week
Bench
95 x 5
135 x 5
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1
Incline bench press
135 x 10 for 3 sets
Face pulls, pullups, and tricep cable extensions for reps.
Wasn’t a terribly hard workout, but the 265 x 1 I’m pretty happy about. Won’t be going too heavy anymore, as I’m starting to deload.
6/17/12
DE LOWER
Speed Squat 185 lbs for 12 sets of 2
Speed pulls 225 for 6 sets of 1
Deadlift
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3
Standing ab crunches
Done
Simple day.
6/19/12
DE UPPER
Speed bench
135 for 8 sets of 3
Bench press
155 x 5
185 x 5
205 x 5
225 x an easy 6
Cable rows for some reps
Done. On recovery mode for meet.
So, my favorite band to listen to when lifting is hatebreed. I just learned of the existence of kingdom of sorrow, which has the same lead singer, and Jasta, his solo album. Currently listening to those while watching youtube videos of powerlifters. Ready to destroy some PR’s at this meet haha. 10 days to go.
6/21/12
Deadlift - worked up to 405 for an easy 1
Squat - worked up to 315 for an easy 1
Done.
Rest of the workouts until meet will all be light speed work. 9 days to go, can’t wait.
6/23/12
Recovery/speed work for bench
Did 135lbs on bench for some sets, and then did some rows. The rest of this week will be pretty boring, nothing to write home about haha. Feel free to just not read this log until after my competition next weekend haha.
[quote]Molikeye wrote:
Good luck! [/quote]
Thanks, can’t wait.
Weigh in is tomorrow. Was 186 this morning, but I ate a little more yesterday since I knew I wanted to eat less today so there is less food in my system. Expecting to be around 184 tomorrow morning which would leave me with 3 pounds to cut by 5pm. Piece of cake. Then it’s time to eat EVERYTHING tomorrow night.
Your meet attempts are very close to what I got at my meet this past weekend (352/265/470)
Good luck man!!
Don’t know how people cut 20+ pounds for weigh ins, I’m down about 3 lbs right now from this morning and I want to die haha. Weigh 182 right now, with 4 1/2 hours until weigh in, so I’ll be fine. Can’t wait to eat and drink tonight! Then it’s lifting time tomorrow.
Well the meet didn’t go as planned. It was super hot the night before, and I was sweating like crazy and couldn’t sleep. I ended up getting maybe 4 hours of poor sleep. Had to get myself super psyched up just to even make it there. During the warmups I had some weird cramping going on in my legs, and I was pretty nervous about my squat. Squat wasn’t too bad though. Attempts went …
336 - Good lift
352 - Good lift (16lb PR)
363 - 3 reds (Wasn’t going up)
I was ready to roll over and die after this, so I downed some espresso and blasted five finger deathpunch. Bench was a total failure by my own stupidity though. This federation doesn’t give a bench command, just a press, and it was kind of awkward, I totally just blew up off the chest without the command, I wasn’t thinking at all. Then like an idiot I upped the weight, and bombed out on bench.
242 - 3 reds (pressed without the command like a dumbass, total brain fart, had to get so psyched up because I was so tired that I didn’t even think)
264 - 3 reds (stuck at the chest)
264 - 3 reds (complete failure)
I had done 265 in the gym, and was sure I had it. You can’t win them all though. Taking the week to rest, then I’ll be back. Doing a meet in December now. Gotta come back stronger then ever. My only uncertainty is about my weight. I’m thinking of trying to dip into the 170’s then working back up to 181 in time for the meet. We’ll see how it goes.
I did deadlift anyway at the end. 405 went up easy. 445 was good, but my heel lifted up and I got red lighted. Felt like I might have been able to do more, but at this point I just kept it at 445 and got it on the 3rd attempt. I’ll call this one a learning experience haha.
7/5/12 ME UPPER
still a little beat up, so I wasn’t going to push too hard yet.
Close grip floor press
45 x 10
95 x 8
115 x 5
135 x 5
155 x 5
185 x 6
Dumbell Bench for max reps
50lbs for 18 reps
Facepulls for reps