Wanna be Elite...

Training Training Logs
561

Meet Prep: Week -6

4/30/12

Skwatz: Warmups, 370x5, 420x3, 470x1, 495x1, 550x0, 550x0
Ab Wheel: 3x10

Pretty shitty lifting night. I hit the racks on the way down on the first attempt at 550, which really sucks because the weight felt light as hell and I was amped up as all fuck on ammonia. Was ready to SFW. Hit the bar and couldn’t recover it.

Like an idiot I took another shot at it but only waited a couple minutes. By that point I didn’t have enough gas in the tank.

Haven’t decided yet if I am disappointed in this or not. Obviouusly hate that I missed but I think I will crush it at the meet.

Diet

Yesterday marked the end of my dieting with Shelby. Moved into Lean Gains today. Overall, my stats for the diet from January 21st to April 29th (nearly 15 fucking weeks!):

Weight: 284.4 → 261 (-23.4)
Stomach (Naval): 43 → 38.25 (-4.75)
Stomach (Hips): 40.75 → 37.25 (-3.5)
Bodyfat: 19.0 → 12.2 (-6.8) Before BF was on January 1st

Writing it down, I realize that I made hella good progress. Increased my strength during that time so muscle loss was minimum. According to the BF percentages, I lost about 24 pounds of fat and about 7 pounds of lean since the beginning of the year. Not bad.

Pictures in following posts.

Now that I am in Lean Gains, I feel like a fat kid in a candy store. I get carbs with all my meals, 7 meals a day, with the last meal being 6 whole eggs! Heaven.

Also have a beast ass Peri-Workout protocol that seems to be like 200 g of carbs and a ton of protein all in the workout window. This should help bring the squat back up!

562

Blarg dont feel like cropping pics tonight. I’ll get them up in the next couple days. Benchin tomorrow!

Forgot to mention cardio is now down to 3x/week and only on off days. Glorious.

563

VT how tall are you again? It was atleast a 30 minute decent with your long legs…

JK but hey, do you like ammonia tabs over nose tork?

GL on your meet and cool shit in this thread, I be following from this day on.

564

dude you are 261…tight like tiger…

565

[quote]Achilles of war wrote:
VT how tall are you again? It was atleast a 30 minute decent with your long legs…

JK but hey, do you like ammonia tabs over nose tork?

GL on your meet and cool shit in this thread, I be following from this day on.[/quote]

haha yeah man I’m 6’5…definitely got a long ass way to go…the way up always seems tougher though.

I’ve never used nose tork, but I cant convince myself it would be any different than ammonia…I try not to major in the minors.

[quote]scottkoscielniak wrote:
dude you are 261…tight like tiger… [/quote]

haha well after two days of “lean gains” I just weighed in at 270.2. Granted that was after about 400 grams of carbs throughout the day, so ton of water weight. But I don’t have any illusions that I will be booted out of Rhodestown for good.

566

Meet Prep: Week -6

5/1/12

Benchin: Warmups, 280x5, 315x3, 350x1, 350x1, 390x1
DB Row: 95x8, 105x8, 105x8
Tricep Pushdown: 3x15
Face Pull: 3x15

Everything felt heavy warming up, even 185. Didn’t have high hopes but felt pretty good going into the last single. Didn’t pause it like I wanted but I think I would have been close if I had.

Did some Rows and some light B.S. accessory work and got out of dodge.

Freakin love not doing cardio after lifting now!

567

Muscled through that, nice work. No hate, but you’re a powerlifter, right? Or you compete? It doesn’t look like there was much thought put into your bench setup, which would prob help you squeeze out a few more L B’s.

568

[quote]VTBalla34 wrote:

[quote]ryanbCXG wrote:
Now everytime i read your title i lol.[/quote]

Why is that?[/quote]

Its because of the thread in the BB section. ELITE exercises man. Thats all you do. And you want to be ELITE.

Those progress pics should be good. Sounds like the diet was perfect. Shelby knows his shit

569

You have a badass sounding voice.

570

[quote]xjusticex2013x wrote:
You have a badass sounding voice.[/quote]

You’ve clearly never heard his giggle.

571

[quote]VTBalla34 wrote:

[/quote]

Nice bench Mr Long Arms. LOL, The guy in the background managed to raise his ass off the bench doing a decline bench.

572

Wow my log is blowing up!

[quote]bugeishaAD wrote:
Muscled through that, nice work. No hate, but you’re a powerlifter, right? Or you compete? It doesn’t look like there was much thought put into your bench setup, which would prob help you squeeze out a few more L B’s.[/quote]

Thanks man…it was a bit of a squeaker…realized tonight while floor pressing I had been setting my grip just a tad too close on bench (I think) so it was probably harder than it should have been…

You’re right that my setup is ass…I have tried to do all the back arching and wide grip and all that crap, but just plain wasn’t any good at it. Plus it felt kinda like I was grandstanding and doing all this “powerlifting movement” stuff for no real reason. I’ve got a big enough chest/arch (read “gut muscle”) that the unnatural arch really isn’t necessary. All I really try to do is set my traps into the bench and pinch my shoulder blades together and push through my legs…I let everything else take care of itself…

But yeah, I could definitely use some technique work…thanks for the advice!

[quote]ryanbCXG wrote:

Its because of the thread in the BB section. ELITE exercises man. Thats all you do. And you want to be ELITE.

Those progress pics should be good. Sounds like the diet was perfect. Shelby knows his shit[/quote]

Bro I try not to go into the BB section as much as possible. I got pulled into that steroids debate, which was pretty good for a few pages until everyone went full on retard…it looks like BB has become the new GAL/OT/SAMA. I hope they don’t find the PL forum!

I’ll get around to cropping the pics this weekend. Been crazy busy this week!

[quote]xjusticex2013x wrote:
You have a badass sounding voice.[/quote]

Little weird coming from a dude, but thanks! haha…I’m just a big redneck that ended up in Washington DC so its a hybrid of country/city. The thing about that is, nobody anywhere can understand me. The people I grew up with think I talk all “proper and city-like” and everybody in the city just thinks I mumble and swear a lot…not quite the Vin Diesel sound I was going for

[quote]scj119 wrote:

[quote]xjusticex2013x wrote:
You have a badass sounding voice.[/quote]

You’ve clearly never heard his giggle.[/quote]

Only during our tickle fights, big boy

[quote]novaeer wrote:

Nice bench Mr Long Arms. LOL, The guy in the background managed to raise his ass off the bench doing a decline bench.[/quote]

LOL I didn’t notice that until you pointed it out. I’m pretty sure he was wearing some sort of Allifction or some crappy Ed Hardy MMA douchebag wannabe hat too. That’s Northern Virginia for you!

573

Meet Prep: Week -6

5/2/12

OHP: Warmups, 185x5, 210x3, 235x1
Pullups: 3x8 (I think one set was only 6…my elbow joints are hurting like crazy when I do overhand grip pullups now for some reason)
Floor Press: 210x5, 245x5, 275x5
Tricep Rope Pushdown: 3x15
Face Pull: 3x15

235 was quick as shit…definitely could have hit it for a triple I think.

Loving the lean gains phase…its a ton of food to eat, but that’s ok because I forgot what it felt like to feed my face in such a manner.

I forgot to do my cardio on my off day yesterday and went out for burgers and shakes with my girl. Hey, I’m bulking!

Got deadlifts tomorrow. Going to attempt the 575 that I missed a couple weeks ago before getting crazy. I think the program calls for me to go to 590, which is 95% of meet goal, but only going to pull that if I get the 575 first. Now that I’m not on a caloric deficit and have proper footwear, I think I’ll get it. Hope the back holds up!

Later suckas.

574

Dude, your bench is no joke. You’re obviously pretty damn strong all around, but with your wingspan and setup your bench stands out. That’s crazy impressive. Also, we apparently have the same speech impediment.

575

Meet Prep: Week -6

5/4/12

Deadlift: Warmups, 385x5, 435x3, 485x1, 525x1, 565x0, 565x0

Up to and including 525 felt fine and strong. Wanted to take another crack at 575 that I missed a couple weeks ago but the bar is too short to fit that amount on there with the clips, so pulled off the 5’s and clipped it. COuldn’t even break it off the ground. got pissed at myself and tried again about 7-8 minutes later and a hit of ammonia and got it a little further but it definitely wasn’t coming up.

I just don’t fucking understand how I can smoke 585, then 600 just a month and a half ago, while dieting, and now that I’m no longer dieting I cant even budge 35 pounds less than that? WHAT THE FUCK!!!

Seriously considering not doing the June meet at this point. Can’t even hit my planned second attempt, which is just fucking sad.

By far the worst training week I’ve ever had in which I didn’t injure myself.

Fuck this shit.

576

Maybe you need to a break. Maybe you’ll rape a huge PR next session. It’s one of the weird things that you can’t really plan for. Stay the course man. I have every belief that you will succeed.

577

CHIN UP DUDE YOU STILL AWESOME!!

I think you should still do the meet cause you just might pull some AWESOME SHIT. If you don’t do the meet you’ll never know…hmmmmmmmm :confused:

578

Hey, man, I feel your frustration. Last deadlift day, I had a shit-tastic time trying to pull 365 for a set of 5 when I yanked 350 for the same amount of reps like there was 225 on the bar the week before. I’ve figured out (well, for me anyways) that getting all wired and amped up doesn’t do shit for me anymore. It just spends my energy and doesn’t allow me to get dialed in. One of my training partners told me not get angry at the bar, but to become friends with the bar and tell yourself in your mind that you guys (the bar and yourself) have a relationship (homo).

I couldn’t budge 365 on my first attempt. Mentally blocked. Squeezed out 1 shitty rep the next time around. I decided to geive it another go and smoked it for 5 good ones. It’s all about how you mentally prepare yourself.

I don’t know if my advice is noteworthy considering I’m still a bit of an intermediate lifter and not nearly as strong as you (not to mention I’m only 17), but it’s just what’s worked for me.

Hope this helps, man. Good luck and go smash some fucking weights.

CS

579

dude all your weight loss and gain may be fucking with your leverages. I agree with everyone and say stay the course. I feel as though I went through this last meet. about 7 weeks before I pulled 500 then the next week had trouble with 405 for a double. I stayed the course and did what I could in training. Actually had to lighten up on just deads. I ended up pulling 507 at that meet. I think you will be fine bro.

580

It’s all in your head man. Your bench is fine, you woulda hit that squat easy if you hadn’t hit the bar at the bottom, and you pulled 600 a couple weeks back. You didn’t lose strength without losing weight.