I was caught up an extra hour at work (again), and had to meet the gf’s family for dinner so I barely had time just for my main lift, and that was with very little rest. No assistance obviously.
Deads felt strong.
Workout
-no stretching or warmup, got right into it
A) Deads
155 x 8
225 x 5
285 x 5
325 x 3
365 x 3 x 5sets
Out. Went to dinner at Carmine’s here in DC, where they bring out entrees that arem eant for 2-4 people to share (so you order group dishes and have some of each dish). I had: a plateful of salad, a plateful of shrimp pasta in white sauce, 1.5 veal parmigianas and about 20 spoonfulls of this delicious dessert. Holy shit was it good.
Bulking. Gotta love it.
[quote]scottkoscielniak wrote:
cool unless we somehow dont get in, I ll see you there. I may actually stay the night before and do early weigh in but then again it depends on my financials [/quote]
Sweet I’ll see you there. No early weigh-ins for me though.
[quote]VTBalla34 wrote:
Can you use wrist wraps in the meet? The girlfriend has a set I can snag for you…I recommend using them in training a couple weeks prior though to get used to them…I never really mastered them for bench, but they helped the shit out of my curl
1 on 1 strip beer pong? How did the other guy do?[/quote]
Not sure. I bought some for my meet last year but actually didn’t really like them when I used em in training.
Set an all-time bodyweight PR yesterday finally, at 232.6. I’m crediting the 4 pulled pork tacos I had on Sunday night. Kept it at 232 this morning as well.
Benching was weird yesterday, I am struggling to find my best grip width. I did hit 1-2 paused reps at my top weight though (not sure if the second one I did was a legit pause). I didn’t miss any reps but it just didn’t “feel right.”
Workout
A) Bench
bar x a lot
95 x 6
135 x 6
185 x 4
225 x 4
245 x 3 x 4sets
I was feelin really lethargic today, but it’s good to know I can knock out 310x4 on a bad day - squat is feeling really good going into the meet.
Workout
A) Squat
140 x 5
170 x 5
205 x 3
-work sets-
245 x 3
280 x 3
310(3+ ) x 4. I definitely had another grinder in me but I left one in the tank because of the upcoming meet… no need to risk failure. I think this was a rep PR at 310 but my log is at work.
B) Trap Bar DL
275 x 5
315 x 5
330 x 5
350 x 5 PR
C) Leg Press
5pps x 15 x 3
D) Ab Wheel
3 x 10
E) Back Raises
25lb x 10 x 2
edit: also, I had a friend check my depth and he said I was below parallel on each rep.
I just have to concentrate on letting my knees come forward a bit on my way down, I feel stronger and hit parallel much easier than I used to. Wendler wrote about this recently, a month or two after I figured it out on my own… so it was nice to have it reinforced so soon after I thought that. It’s in the “Lead with your knees and your butt” section here: http://www.T-Nation.com/free_online_article/most_recent/the_virtual_squat_seminar
First off, I did some deadlifting on Friday at home on vacation. Worked up to I think 375 (left my logbook upstairs) and did 4 sets of 3. Felt pretty good.
Had a good thanksgiving. Chowed down on all 4 major food groups (i.e. groups of meat): Pig, cow, yardbird and oceanfare. Then I took the lady to her first PSU football game which would’ve been awesome if it wasn’t 25 degrees and howling wind where we were sitting. Still a great game though.
Got back at it today. I did 3 singles instead of 3x2, and a few less assistance sets. I’m keeping mostly my normal training as I said, no peaking protocol for the meet, but I’ll still taper volume down a bit as the week goes on (especially thurs-fri).
Workout
A) Bench
bar x 8
95 x 5
135 x 5
185 x 5
225 x 3
250 x 1 x 3sets <----ALL paused. I blew the first one off my chest like it was 185. Might up my meet goal to 265.
B) DB Bench
85 x 10
85 x 10
85 x 7
C) DB Row
105 x 11
105 x 11
105 x 8
D1) V-bar pushdown
2 x 22
D2) Lat Pulldown
2 x 10
Chowing down tonight.
[quote]scottkoscielniak wrote:
2 weeks out, get ready[/quote]
Working up to my planned opener with 5/3/1 reps for just a single. Flew up pretty well and my buddy said I was an inch or so below parallel. Minimal assistance, rest today, then even less assistance tomorrow/Friday heading into pre-meet week.
Workout
Foam rolling, lots of leg swings, the usual
A) Squat
140 x 5
175 x 5
205 x 5
-work sets-
255 x 5
285 x 3
325 x 1
B) Back Extensions
2 x 12
C) Leg Press
3 x 15
Then I implemented the last phase of my contest prep… the ultimate recovery supplement… Five Guys double bacon cheeseburger and cajun fries with several full sugar sodas.
Might’ve missed it, but what are your goals for the meet? Also, five guys sucks. You need to come down here and get a Whataburger. That shit’ll do you right.
[quote]WhiteFlash wrote:
Might’ve missed it, but what are your goals for the meet? Also, five guys sucks. You need to come down here and get a Whataburger. That shit’ll do you right.[/quote]
Had whataburger, wasn’t super impressed. Five Guys and In-N-Out (which I haven’t had in a LONG time) rule.
I haven’t posted goals since I’m not peaking for specific numbers - I haven’t gained much strength since last year so I’m mainly doing this because friends will be there and it’ll be a good kick in the ass. But now that I’m close I have some numbers in mind. I would like a 375-380 squat, 265 bench, and I’m totally clueless what I’ll pull… somewhere between 445 and 475. Would be happy with 455-460 I guess.
Want a 1100+ total though.
[quote]spar4tee wrote:
[quote]VTBalla34 wrote:
[quote]scottkoscielniak wrote:
2 weeks out, get ready[/quote]
[/quote]
[/quote]
Man, you went to the wrong Whataburger then. I’ve personally known several people from the west coast who grew up on in-and-out, and they all agree that Whataburger Shits on it.
Now that that’s covered, you got 11-hundo in the bag.
Probably should be backing off the load more, but last year I lost a ton of strength on OHP from neglecting it during the meet prep.
Did 3 sets of 1 instead of 3 sets of 2 at my top weight, and reduced all assistance volume.
Workout
Band shoulder stretching
A) Standing OHP
bar x 6
85 x 5
115 x 5
145 x 4
165 x 3
185 x 1 x 3sets
B) Seated DB OHP
50 x 12 x 2 (easy)
C1) Cable Row
3 x 12
C2) DB Laterals
3 x 10
[quote]WhiteFlash wrote:
Man, you went to the wrong Whataburger then. I’ve personally known several people from the west coast who grew up on in-and-out, and they all agree that Whataburger Shits on it.
Now that that’s covered, you got 11-hundo in the bag. [/quote]
Worked up to a couple singles on deads on Friday at 365 (40 less than my planned opener). Mainly was helpin my girl work on her form, she’s done pretty well without instruction… we haven’t trained together in a while. She hit two sets of 175x4 on deads.
Mid-week update. Need to do more stretching/foam rolling and less video games / bourbon / ice cream.
Also a sweet professional update: I killed my presentation today and will be presenting to the Chief Financial Officer of the whole FAA next week. BIG TIME RIGHT HERE.
[quote]scj119 wrote:
Also a sweet professional update: I killed my presentation today and will be presenting to the Chief Financial Officer of the whole FAA next week. BIG TIME RIGHT HERE.[/quote]
Congrats
Less than 24 hours out. Here are my planned attempts (weights are in kilos so poundages are rounded):
S: 320/353/380
B: 226/243/265
D: 397/430/463
Deadlift is a guess because I’ve only gone over 405 once in the past 8 months (hit 435 a month or two ago) so I’m not really sure what I’m capable of. Could adjust up or down 10-15lbs depending on how my first two attempts go.
I should be able to break 1100.
[quote]spar4tee wrote:
[quote]scj119 wrote:
Also a sweet professional update: I killed my presentation today and will be presenting to the Chief Financial Officer of the whole FAA next week. BIG TIME RIGHT HERE.[/quote]
Congrats[/quote]
Brief meet report: Went 7 of 9. I got redlighted on my third bench attempt for lifting my butt off, which I’m really mad about because I absolutely did not need to do that to lock out the lift. If anything I had 5 more lbs in me.
Squat went fine, I bumped my 3rd attempt down to 375 and hit it, 3 whites. My third bench was actually bumped up 5lbs from my goal and I still nailed it despite the DQ, so I felt good about that.
Deadlift was a disaster, My goal was 462 and I failed 457 as my third attempt (which I bumped down after 430 felt like 500). My form was way out of whack.
I know what I need to work on. The meet was a good kick in the ass.