Thank you guys. I will do some pause bench next week. I just want it all to happen much quicker. Are all these guys like Wendler and Coan on special vitamins?
I found a box several inches lower than my knee. I squated until my ass touched it and assumed that was low enough. I did some streching and used a PVC pipe to ‘foam roll’ my quads afterwards.
9/19
squat 365x5,385x5,405x5
squat to 15th pin on my rack 495x6 (1/4 squat)
military 175x5,190x5,200x5
leg curl 85 lbs 5 sets 10 reps
To finish I did 1 set of front squats holding the bar with 3 fingers each hand instead of crossing my arms. These are tough and my back was killing me.
[quote]ecogenx wrote:
Thank you guys. I will do some pause bench next week. I just want it all to happen much quicker. Are all these guys like Wendler and Coan on special vitamins?
[/quote]
Nope - they are the result of decades of hardcore training. Wendler’s pretty much just screwing around, building back up, trying new things out these days, as far as I can tell. Whatever he’s doing is working, though.
I was just reading through the Wendler’s 3 days a Week book and I realized that he’s basically doing Westside’s 4 day split, but over an 8 or 9 day cycle rather than 7.
I’ve been forgetting to take my FastThink ™ pills again…
Sat
9/20
carried my 100 lb sandbag for 5500 feet(rested every 500 feet)
tire flip
stretching
Mon
9/22
dynamic bench 205 8 sets 3 reps
militay 190,200,210 3 reps
lying db tricep ext 25 lb dbs 5 sets 10 reps
max pushups with my youngest son on my back
Tues
9/23
deads 385,405,450 3 reps 515x0
stiff dead 250 5x5
Thurs
9/25
pause bench 315x1,335x1,350x1,370x1,380x1
bench 315x2 2sets
front raise with 45 lb plate 50 total reps
1 arm db row 80 5 sets 10 reps
sorry steelyd, military press same as shoulder press. I’ve just always called it militaries.
Skid, nice observation about the similarities to the westside workout.
Over on the authors locker room forum there is a free e-manuel all about myofascial release: foam rollers, tennis balls,etc. Looks very interesting and informative.
nice mix of stuff eco, I am back on the WS4SB routine and it is somewhat similar to the Wendler program. It focuses on lower volume on the max effort stuff and a good share of accessory stuff to help get stronger and aid in recovery. We will see how I do at my first meet in November.
[quote]ecogenx wrote:
Over on the authors locker room forum there is a free e-manuel all about myofascial release: foam rollers, tennis balls,etc. Looks very interesting and informative.[/quote]
Thanks for the tip, Eco. I have never looked over there.
Danjohn.org is a great site. Go to his ‘old stuff’ section. It has all his T-Nation articles. He has a lot of knowledge about training and is fun to read.
Looking real good and ready. Re: skids thread. Are you going to be analytical or emotional? I will offer no opinion on which way to go. (I did hear the weights laughing at you though).
Hey man - pick openers you can do after staying up all night nursing the kids and catching their flu.
Taper off the last week before comp and hit your openers on successive days of your training sessions - not on the same day. If you do any work in the last week before comp, keep it light - only up to 85% or so - maybe a single at 90% if the squirrel is up (I don’t know what this means - I just made it up).
In other words - don’t do any thing I did.
Folks will be helpful at the meet. Very helpful. Maybe too helpful. If you have a plan stick to it. If you have a mental readiness routine you use before a lift use that and not what someone suggests.
Don’t make any changes in what works for you IN THE COMP. If you hear good suggestions for setup at the comp use them in training after the comp.
People will be yelling and screaming for you to succeed in your lifts. On the final lift, you won’t notice them because you will “white out” if you’re really going for it. You may forget how to talk, intermittently.
The way you’ve been training is the way you’ll compete. My feet found their spots on the squat without my thinking about it. Ah yes - DON’T THINK!
DZ would have more and better comp experience wisdom as he has actually completed his comps.
I’ve got my bench(350,380,405) and dead(450,500,525) weights fixed in my head but we’ll see how my squat goes this week. I won’t stray unless I put up my second attempt easily or miss it. I have no set mental prep work. I don’t get to excited usually but with people watching I may get a little more pumped up.
I do hear voices sometimes hel. I’ve just gotten used to them.
