Life is short. Go play hockey and have fun!
How many meets have you done before?
Trust me Jtown, I do want to play. Just a little concerned about the results I may get.
This will just be my second meet. One thing I know is the hockey game will definitely help making weight easier. But doing something that strenuous without carbs could be a bad thing is my thinking. Another reason I’m contemplating is I may have a chance to break the 132 deadlift record for NASA.
I was going to say that if it was your first meet or if nothing was really riding on the meet, then play the game. Now that you might be trying to break a record, I would say don’t. In the long run it doesn’t really matter either way lol
Yea, cause I figure at the next meet I’ll smash the record anyway. My goal is just 430, but the new record would be 452. While I think that would be possible with the deadlift bar, I’d have to put it all on the line and risk injuring my back. So maybe its better to just be patient. Either way I’ll at least break all the intermediate records since they’re really low. I’ll just make the call that week depending on how I feel.
I’ve been thinking about what I’m going to do after my meet in November. Bench and squat are honestly pretty terrible, but my deadlift is at or near the elite level already. Looked into smolov jr for the bench before and think I’m going to give Chris Smiths exact routine for it a try afterwards. Then after a few weeks of that, move on to the base mesocycle of smolov for squat. Hoping that will get those two lifts jump started as that could improve my total drastically. I may also play around with clusters for squat and bench.
manlets unite lol nice work man, you could try sheiko for your squat and bench a lot of ppl dont like it for deadlift but love it for squat and bench
[quote]NIsrael wrote:
manlets unite lol nice work man, you could try sheiko for your squat and bench a lot of ppl dont like it for deadlift but love it for squat and bench [/quote]
Thank you kindly sir. And yea, those damn Canadians around here have got me interested in sheiko. No seriously though, it does sound like something that could work for me. I’m at a point now where I’m happy in my weight class and should probably just focus on the main lifts and do some assistance to maintain size and balance. Probably wouldn’t include the deadlift though. But, I do think the smolovs would be great to do first.
[b]10/12 - Friday - Oly Squat C4W4[/b]
My squat sucks…that is all. Oh, theres this insanely hot chick at the gym that I would totally bang!..Not sure if I could take her boyfriend though…
Hang Power Clean:(Warm up)
45 lb x 8
95 lb x 5
115 lb x 3
135 lb x 2
Haven’t done these since June.
Oly Squat:
45 lb x 10
95 lb x 5
115 lb x 5
140 lb x 3
150 lb x 3
175 lb x 3
200 lb x 7 (Probably couldve done around 10-11, but suppose to be a deload.)
Bottom Squats: (set on 3rd pin which put me below parallel.)
185 lb x 3
205 lb x 2
225 lb x 1
Got started wrong on the last one and felt a lot of pressure on my lower back…feels better this morning though so should be fine. From now on I think I’ll just do paused squats. Suspended chains would work much better than the pins, but no access to that.
Good Morning:(Yea I know…GM after I tweaked my back)
72.5 lb x 10
87.5 lb x 10
102.5 lb x 10
Dumbbell Rear Lunge:
40 lb x 10
I also had a hockey game last night. We suffered our first loss of the season. Played pretty bad defensively, and the fact that one of our D-men was drunk didn’t help any. I hustled my ass off like usual though, but we just didn’t get many breaks on the rebounds the goalie was coughing up. Played around 22-23 minutes and got a great workout.
So I haven’t revealed my amazing occupation yet…I’m a security officer! lol. Its actually not a bad gig though. I’ve been working at a Mercedes-Benz Financial center for 3 years now and they pay pretty damn good. There are a lot of hot women that work here too!
More personal shit about me…I have an associates in Radio and Television Broadcasting(audio/video editing), and use to work for the CBS morning news doing camera and teleprompter. It was a pretty cool job but the hours sucked ass and I’m actually making more money as a security officer. While I was working for CBS, I studied to be a personal trainer and worked at 24hr fitness for a little while. I was at one of the slower locations and completely sucked and didn’t sell hardly anything. I kind of laugh at it now, since I’d say I know a hell of a lot more about proper training than I did 4-5 years ago.
So yea, after I quit CBS and blew donkey balls as a trainer, I eventually ended up in security and have been doing that a little over 4 years now. I’ve been in and out of school several times pursuing different things. However, I have lots of trouble focusing and just don’t have the motivation, so here I am… I’m a very strange person and am a complete introvert. If it wasn’t for powerlifting and hockey, I’d hardly ever have any social contact. Theres sporadic stuff about me in a nutshell.
[b]10/13 - Saturday - Extra Workout[/b]
Took it real easy today due to yesterdays workout and hockey game. Did randomly decide to do 100 rep curls for some reason. My biceps are pretty sore this morning! I figured maybe it would help with my elbow pain…I dunno… Starting the final 531 cycle before my meet this Thursday. I’ll probably still push the press a little Monday even though its a deload, but I’ll definitely go easy on the deadlifts Tuesday. In fact, I’ll probably just pull from some stacked plates with maybe a few light sets of deficits.
Face Pull:
60 lb x 15
70 lb x 15 x 2
Seated Cable Row:
90 lb x 10 x 3
Pallof Press:
45 lb x 10 x 3
Dumbbell Bicep Curl:
15 lb x 100
[b]10/15 - Monday - Press C4W4[/b]
Randomly threw a Westside ME day in I guess. Worked up to a 3 rep max for the close grip. Haven’t done it in forever and was surprised how high I got. Felt pretty blah today, but felt pretty good once I got to the gym.
Close-Grip Bench Press:
45 lb x 10
85 lb x 5
125 lb x 3
155 lb x 3
165 lb x 3
172.5 lb x 3
180 lb x 3
187.5 lb x 3
195 lb x 3
Press:
50 lb x 5
65 lb x 5
75 lb x 3
80 lb x 3
95 lb x 3
107.5 lb x 3
Deload
One-Arm Dumbbell Shoulder Press:
27.5 lb x 10 x 3
Face Pull:
70 lb x 15
70 lb x 12
70 lb x 10
70 lb x 12
70 lb x 10
Pulley was higher on last two.
Jump Rope:
5 min.
Awesome close grip!
Thanks. It gave me hope. Now I wonder what I could have done if it didn’t take me so long to work up to it.
[b]10/16 - Tuesday - Deadlift C4W4[/b]
Did my deadlifts off of stacked plates today to take more stress off my back for the deload. Also couldn’t find the ab wheel at the gym today, so did some planks when I got back home. Was kind of pissed since I was going to try putting some weight on my back to make the ab wheel harder.
4’ Raised Deadlift:
155 lb x 5
190 lb x 5
230 lb x 3
250 lb x 3
285 lb x 3
325 lb x 3
Paused Oly Squat:
45 lb x 10
95 lb x 5
135 lb x 3
185 lb x 2
200 lb x 3 x 3
Power Shrug:
135 lb x 15
225 lb x 8
315 lb x 10
Manual Leg Curl on Calf Raise:
6, 5, 4, 4
Went back through the whole log checkin out the power shrugs and how your deadlift has been going. Definitely moving in the right direction.
Bench is looking good too. Looks to me like 225 should be easy for you now.
How long do your workouts typically take? I get carried away trying to do so many things, and I take probably longer rest periods than a lot of people so my workouts get to being like an hour and half to two hours, and I don’t ever feel like I got to do everything I wanted even. You look like you do as much volume or more than I do, so I’m curious.
I hope 225 is easy for me now! Once I started adding more volume it seemed to give me some hope. It just sucks because my goal for the meet in November was 248… Oh well. 531 has still been great since its helped me realize how much volume/intensity I need for the lifts. Its ridicuously adaptable.
I’d say I’m usually in the gym 60-75 minutes. Closer to 60 or even less now that I’ve added a little workout on Saturday. I usually post all my warm up sets, so it appears to be more volume than it really is. When the weights get heavy I’ll rest around 5 mintues pretty frequently, especially when I want a rep PR.
[b]10/18 - Thursday - Bench C5W1[/b]
Seems like the higher volume is slowly but surely moving my bench up a little.
Bench:
45 lb x 10
80 lb x 5
100 lb x 5
120 lb x 3
145 lb x 3
165 lb x 3
187.5 lb x 7 (estimated max = 231)
195 lb x 1
210 lb x 1
Band Pull Aparts:
10 x 9
Incline Bench:
117.5 lb x 8
137.5 lb x 8
155 lb x 6
Face Pull:
70 lb x 15 x 3
Rope Pushdown:
70 lb x 10 x 3
Jump Rope:
5 min.
Going to try low bar again today and see where I’m at. If its improved that’ll be good news, since it means I can drive it up with high bar and not destroy my elbows.
So what type of setting do you do your security guard work in? Did you have to get a secutiry guard license???
I’ve been contracted out at Mercedes-Benz Financial for over 3 years now. Really good post to work at. Lots of nice video equipment for the cameras. You do need a license, which you can get through the company that hires you. You’ll usually do training at their office for a week or so(security license/CPR), and then they’ll send you out to a post with a schedule that hopefully works for you. Not sure if things are that different in Canada, but I hope this is somewhat informative.