How much time do you spend on stretching and rolling postworkout? You might find that helpful with reducing tightness and soreness.
Two weeks out man! How’s training coming?
[quote]165StateChamp wrote:
Two weeks out man! How’s training coming?[/quote]
Yeah I have been lazy as fuck about this log. I figured out yesterday that I am a dumbass and miscounted my weeks so I am kind of improvising at this point on my main lifts as my 5/3/1 wave is over but I can’t start another one and I am still too far out to take openers and deload.
Yesterday I hit 275x3 easy on bench, today I hit 405x3 a little less easy but still solid on deadlift.
I also realized that after this meet I need to do some more squatting/deadlifting without a belt because I am really uncomfortable without one.
May 21st- Legs
Squat 330x5 or something.
Some leg presses and lunges and shit.
May 22nd- Shoulders
Standing Military Press 150x5 or something like that, I tried a to do them like meat does them and it felt a lot stronger that way.
Some dumbbell presses and raises and shit.
May 23rd- Biceps and Calves
Some curls and calf raises and shit.
May 24th- Triceps
Close Grip Bench 250x8
Some extensions and shit.
May 25th- Back
Deadlift 385x5
DB Row 140x17
50 Pullups
May 26th- Chest
Some DB bench variations and dips… and shit.
May 29th- Legs
Squat 345x3
Beltless Front Squats
1x10 95
1x10 135
1x10 185
1x6 225
Some lunges and shit
May 30th- Shoulders
Standing Military Press
1x5? 155 -I think it was 5, either way I really like this form.
Seated DB Press
1x5 80s
May 31st- Biceps and Calves
Fat Gripz BB Curls
1x10 45
1x10 65
1x10 85
1x10 105
remove FG
1x6 135 -Last two were cheated but first four were reasonably strict.
Some calf raises and shit.
June 1st- Triceps
Close Grip Bench
Worked up
1x3 275 -I was originally going for 5, but I didn’t have a spotter and wasn’t set up in the rack so I just ended it after an easy 3.
PJRs
1x12 70
1x12 90
1x12 110
1x4 130
Incline DB Extension
3x8 50s
Band Pullaparts
June 2nd- Back
Deadlift
Worked up
1x3 405
DB Row
1x20 140 -PR
Pullups
50 Reps
There, caught up in a half assed, quick way.
[quote]165StateChamp wrote:
How much time do you spend on stretching and rolling postworkout? You might find that helpful with reducing tightness and soreness.[/quote]
Not enough. I foam rolled once between the two session in question and I about screamed it hurt so bad, I need to put more time into this stuff, especially when I am hurting.
June 3rd- Chest
Flat DB Bench
1x8 70s
1x8 80s
1x8 90s
1x8 100s
1s4 110s
Incline DB Bench
1x10 60s
1x10 70s
1x10 80s
Dips
3x15 BW
Band Pullaparts
June 5th- Legs
Damnit- I had a long write out for June 5th and it didn’t go through.
Basically I figured out last night from playing basketball for the first time in a couple years that I have gone from being able to jump about a foot to being able to grab the rim on a 10’ hoop. Granted I am 6’1" so it isn’t that far to jump but this was a huge increase from never once training any vertical jumping.
I weigh a hair over 220 right now and can almost jump as high as this baller-
My lower back was all kinds of fucked up from playing last night so I took it easy.
Squat
1x1 365 -felt really strong and fast, I am confident I will break 400+ at the meet.
Leg Extensions
3x20 260
Seated Leg Curls
3x20 200 -I did this machine stuff to get done quickly and not work my lower back.
June 6th- Shoulders
Standing Military Press
1x5 95
1x3 135
1x3 145
1x2 165
Seated DB Press
1x6 40s
1x6 50s
1x6 60s
1x6 70s
1x6 80s
1x0 90s -stapled
Standing DB Laterals
1x10 25s
1x10 30s
1x10 35s
1x10 40s
1x10 45s
1x10 50s
Facepulls
3x20
Daaaaaang, athletic beast mode in here. Seriously though, good job.
Last week I took openers, this week I am deloading as the meet is this Saturday. I was a bit surprised how much it pausing on bench took out of me because I barely got 300 when I tried pausing it, so my planned openers are:
Squat: 365
Bench: 275
Deadlift: 455
I just realized all of those numbers are even plates +25s increments, it just kind of worked out that way as these are all numbers I feel comfortable hitting on any given day.
I got my singlet in the mail today from inzer, I tried it on, sexy as hell. I am starting to get really excited to get out on the platform on Saturday.
Welp, no one reads this besides Sid so I debated even making this post but what the hell why not…
I competed in a full power meet sanctioned by 100% Raw this morning/afternoon and I was very pleased with how I did.
Squat I opened with 365ish (weights were in kilos so there was some rounding up/down), smoked it, moved up to 391 and hit that strong too. For my third attempt I went for an life PR 411, I squatted down and started coming out of the hole and drifted forward, which caused the bar to dip and the head judge to call it. I felt I had the strength for that lift but just didn’t hit the groove.
Bench I opened with an easy 275, moved to an easy 303, and hit this 319:
-When I got to my chest I didn’t feel like I had any chance to make it but I just started pressing and it went up, this was a 4 lbs PR.
Deadlift was where things got really fun. My PR before today at any weight was 465. I opened with a strong 455, moved up to 471 and smoked it, so I made the jump for the big 500:
I was really fucking excited after that, I wasn’t so excited after waiting 2.5 hours after my last lift to watch everyone finish deadlifts and the start of curls. I couldn’t last another second to try and make it to the award ceremony so I booked it out. 165StateChamp competed bench only and then he and his mom sat with me for 2.5 hours waiting for awards just so that we could give up, oh well.
Anyway, it was my first meet, I set some PRs, had a lot of fun, got to hang out with 165StateChamp in real life, and I can’t wait to get stronger and compete again.
(BTW thanks again for staying way longer than you had to)
Hahaha, that fist pump post-deadlift still cracks me up. Good job at your first meet, sucks you had to beat my best total 
I’m super weak right now but come mid to late July you should come down to Skutt or I’ll go up to UNO so we can train together or something.