DE squat off box 6x2 225
Deads 405x1 for like 5 reps
455x1
510x1 felt good stopped here looked smooth. Next week is the last of heavy will decide what to do next week
ran out of time accessory stuff will be done tonight
decided to get creative with the rest of my workout after work.
yates rows 3 sets of 6 185lbs
no pull down machine at the precinct so I used my mini bands and did band pull downs for sets of 9
T bar row with bands 3 sets of 5
Shrugs 3 sets of 12 275lbs
Dimel deads 2 sets of 20. Was going to do GMs but my shoulder is aching. By the way these give you a serious back pump.
1 more week of heavy may taper certain lifts off
Bench did some singles that were not a disaster 285x1 305x1
explosive bench 275 3x3
2 board 260x1, 290x1, 315x1, 330x1
other shit
well if I can get it to a 2 board height I can get 330 it would seem but for me lately it has not been working that way. either way I will take today as success.
going to do my board press off a 1 board monday
squats
455x1 (most likely my opener) 495x1 PR (not too much of a struggle, in the hole felt the worse very confident 500 will be mine at the competition)
explosive squats 2x2 405 with 3 min break
oly paused squat 340x2 350x2
ghr, one leg deads, clam shells, one leg glute bridges, ab stuff.
feeling ready
Couple more weeks man…looks like you are getting there…
[quote]VTBalla34 wrote:
Couple more weeks man…looks like you are getting there…[/quote]
yea its about where I want it to be
didnt press of the boards today. My left shoulder has some pain due to fri and sat bench and squat session. At this point I dont think it makes too much difference. The goal is to be as healthy as possible going into this. So I did accessory stuff
skull crushers, rear delt, I’s T’s Y’s, pressdowns, shoulder box, abs
Last heavy dead session then taper coming up
deadlift wish I had not run out of chalk today 520x1 had to put it down quickly due to the bar being slicker than owl shit.
have to finish the rest of my workout tonight
I feel I will be good for mid-500’s
bench taper day
worked up for a few reps at 225 and 1 rep at 245.
some accessory work
squat taper worked up to 365 for a single. did some other stuff.
feeling good and as injury free as one can be in this sport
new addition to the family, I dont know how I get coaxed into this stuff…
Uspa Meet Write Up
So I went up to good old Hagerstown a night early to get some sleep and not go straight into a meet after an hour and a half drive. Scj was competing too representing the Tnation forums. I weighed in at 270 then proceeded to eat my breakfast of 3 sausage biscuits and hash browns washed down with a big gatorade.
My goals were to PR on every lift from last competition, squat 500+, record a +300lb bench, and not have a disaster on deadlifts due to my inconsistent training on that lift.
Squats opened with 446 no problem, 2nd was 279 with some difficulty, 3rd I got burried at the bottom with 501…disappointing but something to learn from
Bench…what can I say about this lift. I wanted to just put a token 225 up and call it a day but I am here to get better. Opened with 286…no problem just felt tight and heavy. 2nd 308 and halfway up someone turned on the floor magnets! I dont know why I missed this but I knew I needed to get my head out of my ass and make this damn lift. So I did 308 again and got it.
Deadlifts felt awkward due to being extra bloated from drinking pre workout drinks and gatorade all day. 490 came up easy, 529 came up easy too…I decided to stick to my plan of 550. Had I hit my squat and gotten closer to 320 on my bench I was going to deadlift whatever it took to get 1400 total. However I wasnt close and decided to get a nice solid final pull. 550 was good and I probably left 10-20lbs on the platform for this lift.
total was like 1337 or 8 depending on how the kilos translate
I am happy and frustrated at the same time. I am happy for the 114 pound gain on my competition total in 1 years time. I am mad I didnt get my 500 squat and still frustrated on my bench.
Things I need to do this next training cycle
#1 deadlift like a madman… There is no fucking reason to not pull 600+ pounds next time I do a meet. I half assed this lift and still improved. This is my lift whether I like it or not. This needs to be done.
#2 work my core better. I feel that this could have cost me a little on my bench and squat.
#3 Lats…even at 270 I should not struggle to do pull ups
#4 Overhead press more
#5 More reps on squats when I am further from competition. Need to grind better. I feel this will help me get over the 500 hump
So I really want to do a competition in the spring with the goals of 500 squat, 325 bench, and 600 deadlift.
will be starting a new log soon
damn dude you dive bombed that 501 and came up with it quick…I’ve never seen anyone get stuck halfway up like that after coming up so fast…you’re right that repping out should help and teach you to grind
Not a bad total and a 100+ increase in a years time is pretty decent. You will be at the elite level in no time! Nice work man.
thanks VT, yea I kind of got on my toes out the bottom of the lift. I am also not going to dive bomb as much and slow it down a tad during training. I want 1400 so bad right now its all I can think about.
Good thing we had that nice guy commenting on everyone’s form to tell you not to divebomb (sarcasm, dude was kind of a dick. I’ll ask his opinion if I want it).
I think your 308 miss was mental, with ammonia you could’ve hit 5-10 more lbs on that third attempt in my opinion. I used to be shitty at grinding, but repping out squats has helped me so I can get behind that plan.
Deads have come up about 50lbs since last year, I wouldn’t get too down on that. As I recall you hit 500 for the first time then.
edit: all in all, that was a pretty damn good for a “blah” day
I humored him but in the back of my mind I was thinking “you only out totaled me by 40lbs or so while obviously juicing.” I mean im sure in his mind he feels he is an expert on the subject of powerlifting and he thinks hes helping.
Yea I definatly cant be mad at everything, I actually am glad I missed a few lifts and had to come back from it.
This next year coming up I am going to try to compete 3 times to get more experience.
Also Just for a good change of pace I am going to run the cube method for 10 weeks as my next log and see what comes of it. I like the set up of this program.
[quote]scottkoscielniak wrote:
I humored him but in the back of my mind I was thinking “you only out totaled me by 40lbs or so while obviously juicing.” [/quote]
AND has probably been doing it 10-20 years longer than you have (meaning he should be totalling a lot higher by now)