MP
135x5
155x5
185x5
225x5
205x5
DL
515x5
495x5
405x5
Mps are feeling good, I think I will be able to keep adding 5lbs for a while. I will back off and build up when I fail.
Bench
135x10
225x6
275x3
315x3
335x3
380x5
345x5 pause
Pullup
45x5
90x3
115x5
100x8
Bench was very easy and fast, I think I could have got 7 reps if I was to push it. I will just keep doing what im doing and make baby jumps.
I have a whole new plan to start in november so im excited about that.
MP
135x5
155x5
195x5
230x5
210x5
Squat
135
225
315
365
435x5
440x6
Gms
225x5
245x5
275x5
315x5
Squats are feeling a bit better this week. I put on some good music in the gym until someone complained. It got switched over to a different station that was all Jackson 5 or something. That sucked all of the testosterone out of the room. I think I have written about a different MJ problem before, it keeps happening in the gym.
Im happy with the goodmornings, I take them as deep as I can so 315 felt pretty heavy at around 90 degrees.
Bench
135
225
275x3
335x3
385x5
350x5 pause
This was all for today. My elbows are hurting a little bit when I grip the bar.
Dead
135
225
315
405x2
495x1
585x3
495x6
Pullup
45x5
90x3
90x10
Still beltless. My lower back was not liking the lockout on the top set. I should be ok, just dont want to have to deal with spasms again.
Bench
135x10
225x6
275x3
315x3
335x3
390x5
355x5 pause
Pullup
45x5
90x10
bwx20
Bench is still feeling strong. I will drop back down to 380 next week and build back up to 395. Gonna eat a rack of ribs now.
MP
135x5
155x5
195x5
230x5
210x5
Squat
315x1
315x3 belt
So like I thought, the squats did not feel very well today. I will take the weekend to rest and then try and squat on monday or tuesday.
Bench
135x12
225x6
275x3
315x3
335x3
380x5
345x5 pause
Pullup
45x5
90x9 Stopped at 9 due to bicep problem.
Once again my bicep is bothering me. I will rest it and then ill have to try and work around it. Maybe some db rows and then chins when it feels better.
MP
135x5
155x5
185x5
230x6
Squat
135
225
315
365x1
405x1
425x1
455x5
405x10
Back felt a little better today. Squat is still not where it was a few months ago. Ill add the belt again in october.
Bench
135x12
225x6
275x3
315x3
335x3
385x5
350x5 pause
Various back exercises that didnt hurt my bicep. My tendons are hurting today from squats on tuesday so there really wasnt anything that I wanted to do.
Bench
135x12
225x5
225x5
275x3
315x3
335x3
390x5
355x5 pause
Chins
10x5 sets
Neck 3x15
Facepulls 3x15
“I do neck”
DL
135x5
225x5
315x5
405x5
525x5
495x5
Fat bar DB row
110x10
110x10
160x15 - strap
Its pure hell trying to hold on to my fat dumbell. I expect these to get a lot stronger pretty fast if I stick with them. I am slowly ramping up the volume in my lifts. Hopefully this will increase my work capacity to help deal with the heavy lifting to come in december and january.
Bench
135x12
225x5
275x3
315x3
335x3
395x5
360x5 pause
MP
135x5
185x5
225x5
225x5
Neck 3x20
Facepulls 3x15
Squat
135
225
315
365
405x3
425x3
460x4
475x5 belt on
Very dissapointed today. Im still having a hard time with my squats so im going to belt up now. I really think its my lower back that cant keep up. I need to start hitting heavier weights to get ready for the meet and I think the belt will help me with that.
oct 6
Bench
135x12
225x5
275x3
315x3
335x3
385x5
350x5 pause
Dead
135
225
315x3
405x3
495x5 belt on
545x5
545x5
Had to combine some lifting days. I will be keeping the belt on for most of my heavy sets from now until the meet. I think my lower back is just a little overtrained as it feels weak and sore a lot of the time. The goal is 600x5 for early november. That would put me at an easy 700 before peaking for the meet.
Im thinking of running a modified coan phillipi dl routine up until the meet. I would probably cut most of the assistance stuff out of it though.
Bench
135x12
225x5
275x3
315x3
335x3
390x5
355x5 pause
MP
135x5
185x5
230x5
230x5
Benching felt crappy today. Not quite recovered from tuesday.
[quote]coffee wrote:
Had to combine some lifting days. I will be keeping the belt on for most of my heavy sets from now until the meet. I think my lower back is just a little overtrained as it feels weak and sore a lot of the time. The goal is 600x5 for early november. That would put me at an easy 700 before peaking for the meet.
Im thinking of running a modified coan phillipi dl routine up until the meet. I would probably cut most of the assistance stuff out of it though. [/quote]
Do you usually work an 8-week peaking cycle or is it more brief?
I would say a little longer than 8 weeks. I will see where im at with my lifts at 10 weeks or so. I will lay out a plan from there that will set me up for lifts that I think I can hit in the competition. I dont use a plan with perentages or anything, just go by my little experience and “feel”
It never goes exactly to plan though. Some lifts take off and surprise me while others can tank. I do like to aim very high though, I think a lot of this is just believing that you can do it.
I know that if I hit 600x5 that with in a few weeks I should hit 630x3. I know that I can put about 100lbs on a triple so with a few weeks of doubles and singles I should pull over 730. This is my thought process for deadlifts.
[quote]coffee wrote:
I would say a little longer than 8 weeks. I will see where im at with my lifts at 10 weeks or so. I will lay out a plan from there that will set me up for lifts that I think I can hit in the competition. I dont use a plan with perentages or anything, just go by my little experience and “feel”
It never goes exactly to plan though. Some lifts take off and surprise me while others can tank. I do like to aim very high though, I think a lot of this is just believing that you can do it.
I know that if I hit 600x5 that with in a few weeks I should hit 630x3. I know that I can put about 100lbs on a triple so with a few weeks of doubles and singles I should pull over 730. This is my thought process for deadlifts.
[/quote]
How does your diet change, if at all, during this period?
I pretty much eat like a savage during this period, I dont put on a loin cloth or anything but I do eat more in general.
Sometimes I just stop eating out of fear, not because im full.