Best of luck man
Meet Prep - Week 1
Was supposed to start out with squats, but my back was a little sore from driving my motorcycle a little over 4 hours each way to Blacksburg this weekend to watch Virginia Tech kick the shit out of App State…felt good to finally win an opener and not lose to a shitty D-1 AA team…So I benched instead
Bench - 9/5/11
Bench: 140x5, 175x5, 210x3, 245x3, 280x3, 315x3, 345x1, 375x1 <–NEW PR!!!
Inverted Rows (Fat Bar): 3x8
Unracked it myself:
So for the past few times I’ve tried 365, I got absolutely buried. I don’t know if it’s a mental block or what, so when my meet prep program called for 375x1 on Week 1, I wasn’t too sure about the numbers I was choosing to use (based on a 400 meet goal). I had already half defeated myself before I even attempted the fucking lift.
Then I realized I was being a total pussy, and decided to suck it up and get it no matter how hard it was. It turned out to be not that difficult! I was able to control the bar on the descent, which is what I have the most problem with (usually lose my tightness and balls right before I touch the chest)…brought it down, brief pause, then pressed…easy…
Probably not a competition length pause, but it felt like it in my head. I’m pretty sure I still could have gotten it but will have someone call the command next time…if only I can find somebody in the gym who knows what the fuck I’m talking about…
Did inverted rows with the fat bar because it was already set up and I was being lazy as all hell so just used it…
Good training day!
Nice Press! Inverted rows with the fat bar are awesome for the grip and all things forearm.
Yeah dude…the forearms are killing me right now!! I’ve got a pretty good grip overall, but my forearms are pretty shitty, development wise…I may just keep doing them like that…
Squat - 9/6/11
Squat: 185x5, 225x5, 275x3, 330x3, 375x3, 425x3, 470x1, 510x1
Hamstring Curls: 3x10
Squat: 225x25
Pretty good night in the gym…the sets of 3 at 330 felt pretty heavy, but the rest of them were pretty easy.
Unracked the 510 a bit crooked on my back, but it felt light so instead of reracking and straightening out, like a smart person, I instead just dealt with it and squatted it anyway, like a dumbass…fortunately it still went up pretty easy with good depth…the 550 should fall at the meet…
Dan John inspired me to finish off with a 30 repper squat set…supposed to be bodyweight, but I was pretty positive that wasn’t happening so went with two plates…By rep 25, I was brutalized and called it short there…
I’m not sure if that’s supposed to be for cardio or for hypertrophy, but it sure as shit burnt like hell and set my lungs on fire…maybe its both…
Off tomorrow and OHP on Thursday, Deadlifts on Friday…
Do you think you are setting your sights low with 550? Bad set-up, just coming back… still got 510… pretty easy 2 1/2 months out… Maybe should shoot for 550 as a second attempt?
Keep after it!
Bro, I dunno…Going into my training cycle, I thought 550 would be a bit ambitious truthfully…Gotta keep in mind that 510 → 550 is a 40 pound increase–pretty substantial when talking about lifts approaching the max…I will probably stick to the game plan of 470 opener, 510 second attempt, 550 third…that would be a +25# lifetime PR/+50# Meet PR, which would make me pretty happy…
But if I’m feeling ridiculous on meet day, who knows, I may go higher on the third…in my first meet I got called on my second attempt at 455 because I didn’t wait for the squat command after unracking it (which was a stupid rule anyway)…was so pissed that instead of going for 475 like I had planned, i just said fuck it and went for 500 and actually ended up hitting it…maybe I will be fortunate enough for that to happen again!
OHP - 9/8/11
OHP: 85x5, 105x5, 125x3, 150x3, 170x3, 190x3
Pullups: 6x6
Dips: 3x8
Curlzzz: 80x8, 90x8, 80x8
OHP and Pullups were supersets, as were dips and curls.
I’ve gotten a bit better at dips over the past few months, despite not doing them. Back a few months ago, I could do between 8-10 for my first set, but would be destroyed after that and could barely get 5-6 on the second set. Really had no problem with these at all.
Nice easy workout before Friday deadlift punishment…
Yes, deadlift punishment is the best! Are you gonna try reverse band?
Nah man, not gonan be doing those until after the meet…I have my prep plan laid out for October and it involves only straight pulls…I am going to be switching to a modified westside after the meet though, so those will be one of the ME exercises for sure!
[quote]VTBalla34 wrote:
Nah man, not gonan be doing those until after the meet…I have my prep plan laid out for October and it involves only straight pulls…I am going to be switching to a modified westside after the meet though, so those will be one of the ME exercises for sure![/quote]
What’s the modification gonna look like? Just curious as I am always looking to tweak what I do, not change mind you but tweak.
I’m pretty good friends with Vince Urbank’s girlfriend and have been talking to them about the mod Conjugate they are using…I don’t fully understand the spreadsheet yet, but the gist of it is 3 days a week with squat variation, bench variation, and DL variation. You choose 7 different variations for each lift and each week you’re hitting a new 1-3 RM in one of those (1 RM if you’re feeling up to it, otherwise back off and hit a 3RM). Then after 7 weeks, you start over again.
After the ME is high rep assistance work (3-4 exercises for 4x15+) centered around the weak points.
Not sure how DE plays into this yet as the spreadsheet isn’t very clear, but they are going to walk me through it when I start…it looks fun and I’m really looking forward to it…
Deadlift - 9/11/11
Conv DL: 205x5, 255x5, 315x3, 355x3, 405x3, 460x2, 495x0
Semi-Sumo DL: 225x1, 315x1, 355x1, 405x1, 455x1, 495x0
GHR: 8, 8, 8, 8
Ab Wheel: 12, 12, 10, 8
45 Back Extension: 15, 12, 12, 12
Pushed my DL workout back a couple days because my wrist was tweaked from pullups and lower back was still feeling rough from squats on Tuesday…
I have no idea why my deadlift has been so piss poor lately…it has fallen off to the point of embarrassment…It seems that DL always tracks inversely to my squat…retarded
I could blame it on being shitfaced all weekend, and nothing to eat beforehand except for peri-workout nutrition, but those would just be piss poor excuses for the fact that I am just not that strong of a deadlifter…
I took the time to really hit the assistance support work today to salvage what I could from the session, and it went pretty well…pretty sore now from it…
No idea what this means for my meet DL goals…I had planned to attempt 585 for my 3rd, with 495 as the opener and 540 for the second…unless my DL magically stops sucking ass, that is not in the cards it looks like…frustrating…
If you don’t hit a 585 dead in florida I’m not sure we can still be friends. Or at the least my lame ass roommate won’t keep calling you “The Intimidator”
I thought he was calling me “The IntimiNATEr”???
Bench - 9/12/11
Bench: 135x5, 175x5, 210x3, 230x5, 265x5, 300x5
That’s it. Still felt real beat up from yesterday’s DL events and high assistance work, so just got in tonight, did the minimum and got out…Popped my back about 20 times lying down onto the bench due to abs not working…
That’s a strong ass bench man. What’re you weighing?
[quote]WhiteFlash wrote:
That’s a strong ass bench man. What’re you weighing?[/quote]
Thanks bro, I was actually looking at your log the other day…you’ve got some good size on you for your BW, and sick hops…I can still get higher on a backboard than you though!!! haha
I’m about 277 in the morning right now…
Sup man. Just checkin out your log looks like your squats are doing really well and your bench definitely kills mine… but the deadlifts… whats up man!? lol.
I’m actually running a DL program that I made up in excel but the program itself is almost entirely from george leeman. It’s going really well so far, if you want to take a look at it I’ll leave a link here to the spreadsheet. DeadliftPeakingProgram
I started a log since I got over here to the UK a few weeks ago and training by myself.
Bro trust me, I know…I deserve all the ridicule that can be dished out for my shitty deadlift…It was going up for a while when I was dieting with Shelby, now it is just embarassing…I did not do a good job at preparing for my last couple sessions, so I have marked September 23rd on my calendar…that is my heavy deadlift day for this meet prep, and I won’t come unprepared this time…That is also the day I leave for Oktoberfest, so that is gonna be a good day!
And don’t lie about my bench and squat just barely being better than yours…they are at least 2.2 times higher than yours you bloody bastard!!! lol
Squat - 9/14/11
Squat: 185x5, 225x5, 275x3, 305x5, 365x5, 405x5
Reverse Hyper (x10): 90, 90, 140, 200, 200
GHR: 1 <----LOL
Ab Wheel: 0.5 <-----LMFAO
So I was in Connecticut this week for work and on my way back to Boston to fly back home (don’t ask, flights into CT from DC are shitty), I stopped in Providence, Rhode Island at this gym I found on Powerlifting Watch…well, it turned out this gym was owned by Andy Vale and he told me to come on by…this was cool
Andy and his crew were in there training ME Declines and out of the 6 or 7 guys there, I may have been Top 5 on a good day…these guys were strong as hell…Andy recently squatted 925 at the Pro-Am less than one year after blowing out his knee and having it surgically repaired…so sick…
The guys were cool as hell and real welcomining…I’m looking forward to training there again…if you are ever near Providence for whatever the hell reason, give them a shout…The gym’s name is Strength and Health…
I was tempted to get a little crazy with the squats so they didn’t think I was a pussy, but I stuck to the game plan and just stopped at 405x5…it felt pretty easy, as it should…
Reverse Hyper had 590 on it when I went to use it…I found this egregious…worked up to a couple sets of 200 and back pump was insane…
Tried to do some GHRs afterwards, but both hamstrings instantly knotted up…partly because they weren’t healed from Sundays beatdown, and partly because it was a rare 100 degree day in New England and they had no AC so i was sweating my nutsack off…
Then I tried to do an abwheel, and fell flat on my face…my abs are still sore as shit from Sunday, which never has happened to me before…
Me thinks me needs more GHR and Abwheel work…maybe that explains my shitty deadlift!
Lol @ the ab wheel… I did them once after a heavy session and my abs cramped so bad I wanted to cry like a little girl. Nice squatting… and maybe it is the GHR and abs… most big deadlifters do a lot of situps and leg raises, etc. Also a lot GHR’s… GM’s, romanians, etc…