Day 1 bench
Bench paused- 240x3 265x3 (decided to start where I left off this felt wayyy better had 2-3 more paused in me)
bench explosive- 6 sets of 4 230lbs
wide grip pauses and dead bench
did some dumbbell shrugs and tate presses 4 sets of 15 with 40’s
plank abs
weight 265
Started the creatine monohydrate again today so I look forward to some not so solid bowels. Felt real solid today. Very confident in getting 275 and 285 for paused triples in the next 2 weeks. Barring no set backs I am hoping to get around 330-340 by the end of the training cycle heading into the meet.
[quote]scottkoscielniak wrote:
ill look into it, is there a bench only category. Was thinking of doing something like that in between. My bench sucks and that may help it a little.[/quote]
There most certainly is a bench-only group. Why not full power?
Just because I am doing a full power meet a month before. Not a fan of doing a full power meet that quickly after at this point in my training. I am still at what I consider a low level so I value more training time than anything else. Plus I feel that it would keep my mind right. If I totaled xxxx in November then less in December I am sure it would put me a step back mentally. But who knows if I bomb at the Maryland maybe ill do full power lol.
yesterday
2 board press 2 sets of 5 with 250
overhead press 2 sets of 10
did a bunch of shoulder work
did a 1 minute set of tricep push downs
felt sore need to eat more
today
well I had to deadlift at work and do it in wet socks. A fine gentleman thought it was a good idea to sit on a ledge above a creek while high on pcp. needless to say my water rescue left me with wet boots and socks.
deadlift 405x2 455x2
405 4 sets of 3 short rest
deficit deads 365x3
gm’s, heavy shrugs, and rowing.
paused bench 250x3 275x3 this felt good!
touch and go 8 sets of 4 with 230
wides and dead bench
upper back stuff
plank abs
I am pleased with 3 paused reps at 275. Felt like I had some in the tank as well. 285 for 3 reps is up next week. I believe it may be a paused rep pr, I will have to check. Bench is really coming along and this makes my penis erect…j/k but seriously it happened…
squats
385x3 415x3 solid work today happy about this feel like 425 for 3 next week will go smooth.
335 6 sets of 4
paused squats, one leg db deads, hip work, abs
Feeling good and on track. This squat day was much better than last week, eye on the prize of 500!
ha ha something. Work and life have bitch slapped me in the last 2 weeks or so. Leading me to re evaluate what I am doing for the near future. I dont think I have been home on time or not at court for the longest. I have been scraping together workouts whenever I can. I have decided to go to 3 days a week training and just make it fun for the next 3 months or so.
So here is the plan to make it fun and doable for me and keep my gains. I am writing out a strongman type program. I am not doing a competition but I want to get better conditioning and a better overhead press. So heres what I will do.
Fri and Sat are my days off that I can get a workout in. I am going to do an upper/lower split on these days. then during my work week on either tuesday or wednesday I will do events. I dont have much in the way of equipment so I will be doing trap bar farmers walk, car pushing, sand bag carries, may get a keg from my local bar, and my farming buddy from the eastern shore is on the look out for a tractor tire. For overhead events I will probably just have to do presses or clean and press since I have no access to a log.
Box squats 8x3 with short rest
Deadlift 2x3 in the 80-90% range
Gms for high reps
laying leg curls
shrug
I wanted to keep it very basic and hit what I need to hit. So this is my experiment and if it fails oh well at least I will have had some damn fun in what has been a stressful couple of months. I plan on starting out light and keeping whatever lift I choose for 3 weeks. I will just move the reps up in a linear fashion. Then switch after the deload. I promise to post again.
o.k. so I am done my little pity party. I think for a few weeks I lost track of why I love powerlifting and what my goals were. I had made goals at the beginning of the year that I revisited and realized that I was very close to reaching them before this little funk. Life has challenged me and got me off my course. So here it is. Fuck the above plan of different training. December 8th I think a couple of people are going to do the hagerstown meet. I am holding myself to it. I am having my friends make me accountable as well by having them call me a pussy if I say I can not do it. So thats it focus is back, and I am going to use Josh’s method since it put me where I am now.
Food- im shooting for 300-350 grams of protein and mixing in a bunch of good fats. I eat plenty of carbs.
Supplements- protein, creatine mono, zma, multi, fish oil
time to work, goal is 1400.
squat-500
bench 335
dead- 575
Yo man, never be afraid to take a step back when life gets in the way. Thats why I have found 531 to be awesome for those situations. On hectic days, you can go in, get your big lift in (maybe set a PR), and get the fuck out. Also will allow you to combine multiple lifts onto one day so you can condense down to 2 days a week if need be.
Anyways man, looking forward to following again. Those are some pretty solid number at 1400 if you hit them!
thanks bro it was one of those months. When I got done with Josh I was at 475, 315, and 545, I am basically going to do that same program and same beginning weights since I have not done too much lately. I have been thinking of going back to 5/3/1 after this meet. I really want to hit these numbers and I am confident that I can get close.