11/17: Decided to hit an accessory day
135x10
185x10
225x10
275x10
315x8
330x3x3
Wanted to keep hitting 10’s until the weight felt heavy enough to force me to do a min of 3 and stop there for working sets.
Curls x curls
Pullups
Bent over Rows
Shrugs
Upright rows
11/18..Soo mad I forgot camera on kitchen counter oh well.
135x3
185x3
225x2
275x2
315x1
420x2…Test rep and it felt good
440x1
455x1x2. My brother forced me to do another set. The second set was pure aggression, not wanting to get stuck and fail so he can talk about me and call me weak. The first single felt good and explosive and a bit of slow gring at top and the second single was a pure grinder coming up.
225x10x2 Legs fried no mas!
11/21; Remember camera today what a good day it was
225x3x2
315x3
405x1
455x1
500x1 No belt below is video
560x1 Test Rep to see where I was. Felt good coming up so decided for goal weight of 575
575x1 All time PR****
225x8
275x8
315x8
365x8
225x8
275x6
95% Project Bench Press day
135x3x3
185x3
225x3
275x1
315x1
375x1 Test Rep
385x1 was goal for today. Felt good and explosive
Got bold and went for 405 and got stuck half way up. I lost tightness and explosion.
405x1
385x2
365x3
365x2
Upper Back work with facepulls and upright rows
11/25 95% Squat Day
135x1x3
185x1
225x1
275x1
315x1
405x1 No belt. Wanted to see if I could make the big jump to save on energy. Worked pretty well. Will keep this in mind for day of competition. Looking for ways to conserve energy and not have too many warm ups since there are usually 15-20 lifters in my wave of heavier lifters.
465X1 PR
480x1 PR
Went for 500Lb and got stuck half way up. also, noticed starting the chicken wing effect with 465 and 480. I will drop down the weight and work back up for the next 7 weeks leading up to the meet. I will be doing more upper and lower back work to fix this and concentrate on staying tighter in the hole. Overall, I am statisfied with this cycle and I will be moving down to 50-60% with Chains for a few weeks.
11/28: Time for a 3 week wave of speed strength training starting at 52% and ending at 63% Bar weight with bands and 50Lbs of chains.
135x3
225x3
315x3x6 The first four sets were done with a minute break. However after 4th set, lower back was on fire and had to take a 2 minute break between the last sets.
Facepulls x Facepulls
Dumbell Rows x Dumbell Rows
I didn’t keep track of reps, just picked a pretty heavy weight and took a “Kroc” approach and did 2 sets of each.
225x15
225x10
280x6x4
Did 2bd bench press to work triceps. This height hits my triceps pretty good with my 2x4’s I have wrapped together.
11/29: Weakness training
135x3
185x3
225x2
275x1
315x3x3
Chose a weight about 60% of my squat. This was a good selection of weight/rep scheme since I am fitting in an extra workout this week. Trying to slowly add volume over the next 3 weeks to increase conditioning and recovery. After that, I peak for the meet and cut all accessory work out.
11/30: Strength Speed Bench Day
Bar 3x3
135x3
185x1
210x2x12
1 minute rest between sets perfomred fast as possible.
295x8x2
12/2..Brother wanted to do bench with bands so I obliged..did not want to but I can squat tomorrow.
Bar 3x3
135x3
185x1
210x2x9. this time I stopped at total of 18 reps. Hopefully I am not fried for tomorrow’s squat session.
Brother got a real shock at bands. he tried going up to 225 since he can bench more than me with sets of 4. but after 3 sets, he slowed down considerably, dropped the weight barely got the nine sets of two. It was funny as hell…to me at least.
The rest was just enough to for person to their set. We just kept tag teaming the weight so rest time was probably 30-40 seconds.
12/3: Squat day. I had a projected 52% bar weight (265 + bands and chains) However, when I got to this work set, I was not explosive enough and felt more like a max effort than strength speed. so, if I want to continue with the bar weight percentage, I am going to have to drop either the bands or chains. MOre than likely, I will first try and drop the chains first and see, then if that doesn’t work drop bands and use chains. This is still a trial and error journey but I am making progress.
Barx3
135x2
185x1
225x1
265x2x2
225x2x10
12/5: Weakness Training Day
135x3
225x3
315x3
405x3
500x3x4
Did not want to turn this into a max training session but heavy enough to make me work. 500Lbs was surprisingly lighter than expected but heavy enough to do more sets and reps than normal. Will have to note for next time to go up 25Lbs for same reps and sets. Tomorrow is Strength pulls against bands and chains.
12/6: 58% projected speed strength DL
135x1x3
225x1
315x1
Dropped Chains and used bands only for these sets
350x3x6
Wanted to use chains as well, but felt like crap today and how 315 felt I knew 350 would turn into a struggle so dropped chains.
12/10: First day back since being on my death bed with the flu. Really felt weak today but pushed through training session.
135x1x3
225x2
275x2x6 Wish I had more, but didn’t have any strength and had not eaten a few days.
365x3
415x1x3
415x2x6
Thats all I had today. Feel weak but pushed through. Hitting the session again next week. Going to keep on recovering.
12/13: Wanted one more week of speed strength training but decided it was best to condition myself for the meet and switch to Big 3, 3x’s per week at various percentages…In other words 3X3 program the peak phase of it.
Projected numbers for trainig percentages…525/420/630
Today is 80% DL, 60% Squat, 60% Bench. I will do these lift in order of the meet for the next 4weeks
135x1x3
185x3
225x3
315x3x3
135x10
185x1
225x1
250x3x3
315x1
405x1
455x1
505x2
I ensured I good warmup prior to working sets and when I got to DL, I didn’t need that much warmup
Hey man nice log you’ve got going here…it looks like your meet prep is going pretty good…what meet are you doing?
[quote]VTBalla34 wrote:
Hey man nice log you’ve got going here…it looks like your meet prep is going pretty good…what meet are you doing?[/quote]
Thanks my man. I compete with NASA here in Oklahoma City and it will be NASA naturals January 22 and 23 depending upon your weight class which will push me into Sunday since I weigh a little more than 198…LOL
12/15: Not been getting enough sleep due to working Graveyard shift…sucks, have to push through the training session again. Need to start getting more sleep or quality sleep
135x3
185x1
225x1
315x3x3
135x12
185x1
225x1
275x1
335x1x2 3 second pause n press Felt good and explosive
315x1
385x3x3 Felt real light and did not put any effort in these. Hopefully this is a good sign from the band work I did in the previous weeks.
12/16: 80% Squat Day
135x1x3
185x1
225x1
275x1
315x1
420x1x2
225x3
250x3x3
315x1
385x3x3
Analysis of the week…I will scale back. I was pretty beat up by end of the week. So, I will adjust to hitting the big 3 all in the same day on DL Day and then do drop Squat on Second session and then drop DL on third training session. I will see how this goes next week and how my body feels.
Nothing wrong with competing on Day 2…like they say, the only ones that should be weighing in the 181’s are the females and the cripples lol
12/20: first off, shouts out to Lift Big Powerlifting team that I came across at a different gym I went to today because I was short on time. Really felt good training with big guys with same mind set that will push you and give you encouragement.
85% DL day
135x3
225x3
315x3x3
135x10
225x5
250x3x3
315x1
405x1
500x1 No belt
530x1x2 1 set no belt, second set with belt