[quote]Spock81 wrote:
Also, fantastic benching. Do you know what you’re final bench attempt will be?[/quote]
9000!!!
[quote]spar4tee wrote:
[quote]Spock81 wrote:
Also, fantastic benching. Do you know what you’re final bench attempt will be?[/quote]
9000!!![/quote]
This would be nice…but I’m a bit off that mark.
I am doing my prep based on the following attempts:
Squat: 495, 535, 580
Bench: 350, 380, 410
DL: 525, 575, 620
However, based on how shitty training has been going in everything but the bench, I will most likely taper back my expectations quite a bit. I would be happy with a 560/400/600 at the meet. Would be about 70 pounds over my total in October.
Meet Prep: Week -4
5/17/12
Squat: Warmups, 345x3, 395x3, 445x3, 495x1
Ab Wheel: 5x12
Worked up to my squat opener @495 and nailed it. Weight felt ridiculously easy. Good training week overall for all my openers.
I also went back and looked at some of my training videos from this cycle and compared them to my last cycle. For whatever reason, I’ve started setting my right foot way out in front of my left. This is glaringly evident in my 550 misses a couple weeks ago, and to a lesser extent in this video here. I have no idea how that has happened but I need to get it corrected. Of interest, I had gotten my spine adjusted the day of both of those squat attempts, so that could have a lot to do with it.
I’ve decided to stick with 495 for my opener in squat and definitely 535 for the second…depending on how that goes, I will shoot for 560 or 570 as my final attempt…hit 550 at the October meet, so want to at least beat that no matter by how much…
Do you normally have your openers figured out this early?
[quote]spar4tee wrote:
Do you normally have your openers figured out this early?[/quote]
Yes…I use the 5-3-1 for Powerlifting meet prep template, which has you enter your meet goals. Openers are 85% of that goal, second attempts are 92.5%, and thirds are 100%. It has you working with a percentage of that meet goal each week from 8 weeks out, which is what I’ve been doing. Hit all the benches, missed the 95% squat and 92.5 & 95% deadlifts.
[quote]VTBalla34 wrote:
[quote]spar4tee wrote:
Do you normally have your openers figured out this early?[/quote]
Yes…I use the 5-3-1 for Powerlifting meet prep template, which has you enter your meet goals. Openers are 85% of that goal, second attempts are 92.5%, and thirds are 100%. It has you working with a percentage of that meet goal each week from 8 weeks out, which is what I’ve been doing. Hit all the benches, missed the 95% squat and 92.5 & 95% deadlifts.[/quote]
Gotcha
I’ve been having a sore throat since Tuesday and was just kinda ignoring it hoping it would go away. It hasn’t gotten any better, but it hasn’t gotten any worse. It just hurts when I swallow or sneeze really, and no fever or aches or anything so I don’t knwo what the deal is. Decided to finally go see a doctor about it today.
Went to the Urgent Care clinic down the road from me and signed in and payed and all that jazz. They told me they only had 8 people in front of me, but there was only one (!) doctor working. I waited about 40 minutes and went to check on my status, and they had only moved 2 people up!! Still had 6 more to go. I asked for my money back and went to the gym instead. Nothing like pressin to cure what ails you, right?
Meet Prep: Week -4
5/19/12
OHP: warmups, 170x3, 195x3, 220x3
Floor Press: 200x8, 230x8, 265x6
Pullups: 3x8
Curls: 90x8, 100x8, 90x8
Pushdowns: 15, 15, 12
Face Pulls: 15, 15, 12
Good session.
On a side note I went and got in the hottub at my gym tonight for half an hour or so and my throat feels 10x better. Hoping to not have to go back to the docs tomorrow, since apparently they only have one doctor working again.
Going to the doc is SUCH a pain !! I had this waxy build-up in my ear for over a year cause I could not stand the thought of sitting in a stupid waiting room for 3 HOURS to get it de-clogged. I eventually broke down, but it wasted my entire day.
Same issue with the weird thing on my foot. It’s growin’ and painful (also nasty), but wasting a day hanging out with sick peeps is the LAST thing I want to do.
[quote]Spock81 wrote:
Going to the doc is SUCH a pain !! I had this waxy build-up in my ear for over a year cause I could not stand the thought of sitting in a stupid waiting room for 3 HOURS to get it de-clogged. I eventually broke down, but it wasted my entire day.
Same issue with the weird thing on my foot. It’s growin’ and painful (also nasty), but wasting a day hanging out with sick peeps is the LAST thing I want to do. [/quote]
Haha yeah we definitely share a desire to avoid doctors at all costs.
I was thinking about going back on Sunday, but went to the beach with my girlfriend instead. It was a pretty good day for it–got a little sun so now Im dark and sex-c.
Meet Prep: Week -3
5/21/12
Deadlift: Warmups, 330x5, 385x5, 435x5
SSB Squat: 220x10, 265x10, 310x10
Deadlifts were light and easy. The SSB Squat was hard as shit on the last set. First time in a while I’ve done the 10 reppers on these–not used to that kinda volume lol
Was going to do ab wheel but having a bit of tightness under my left pec/sternum when I did a couple reps so cut it short. I feel this slightly when benching but not that bad–really just when I’ve been ab wheeling. Will probably just eliminate this until the meet in hopes that it will heal up.
Getting down to the home stretch now!
Meet Prep: Week -3
5/22/12
Benchin: warmups, 240x5, 280x5, 315x5
Incline: 155x10, 185x10, 215x10
DB Rows: 90x10, 100x10, 110x10
Pushdowns: 3x20
Face Pulls: 3x20
Good easy session. Not much to comment on, everything felt explosive and light.
Meet Prep: Week -3
5/24/12
Skwatz: warmups, 320x5, 370x5, 420x5
SSB GM: 140x10, 170x10, 195x10
Squats felt heavy as shit. Not anywhere close to failure but definitely challenging–more so than the bench and DL sets this week.
Good mornings were also hard.
Tried to do some ab wheel at the end but still got the tightness/soreness in my left sternum area so called it quits for the night.
Of note, I was completely off my diet today. Woke up late and didn’t have time to fix any food (we were out of cooked rice) before heading into work so just had a protein shake and oats for breakfast, and bought an XL 8 topping pizza from Papa Johns for lunch and have been eating that the rest of the day…It was pretty tasty but not very satisfying afterwards…I thinK i am finally in the habit of clean eating
Heading home this weekend to visit my parents and getting outta town early Friday morning so not sure when I will get my OHP session in. Hope to do it Saturday if I can find a gym back home. Otherwise I’ll just skip it and move on to my final week of prep!
Boom.
Shooting for a 1550 total? Looks like meet prep is going well.
[quote]jakerz96 wrote:
Shooting for a 1550 total? Looks like meet prep is going well.[/quote]
Yeah somewhre around there seems about right. If I manage to come in as a 275, then the goal will be a 1573 since that is the qualification for Master’s total in RAW. Otherwise, I won’t sweat it too much. Most likely I will end up as a light 308 anyway.
Still got a ways to go!
Decided to skip OHP this week. Mostly out of necessity since I spent all day Friday driving and all day Saturday hanging out with mama dukes…was good to see the family again this weekend…heading back to Northern VA tomorrow…gonna get my lifting in early on Monday and relax by the pool and enjoy the holiday.
Meet Prep: Week -1
5/29/12
Deadlift: warmups, 385x5, 435x3, 485x1
Fin.
Gym was hot as fuck and I was sweating my ass off. Plus I was in a terrible mood, and my post workout protein shake container busted in my bag so I had 150 grams of portein and waxy maize to clean out of it. Then I got to the gym and had to wait for some douchebag to finish up his crossfit circuit complete with a whopping 75 pound front squat (why are you doing these on the god damned platform???), clapping pushups, and kipping pullups. The other platform was occupied by a guy using all the bumper plates in the gym (see picture). What a dick.
Weights were heavy and I really wasn’t feeling it. Had only planned to do my main lifts this week, so I stuck with that. Missed my workout yesterday since it was Memorial Day and I went and drank beers instead. Gonna hit Bench on Thursday and Squats on Friday/Saturday. No OHP last week (taking 2 weeks off from all bench assistnace work to let my shoulder heal) then off all week last week, with some light stretching and foam rolling to occupy my time. And of course eating.
I have three platforms at my gym, but them there crossfit folk often travel in herds, so they take up every damn one of em!
I let the crossfit alpha borrow my copy of 5/3/1 in hopes that they would all join the powerlifting world, but they did it for like 2 weeks and went right back into crossfitting 
[quote]Spock81 wrote:
I have three platforms at my gym, but them there crossfit folk often travel in herds, so they take up every damn one of em!
I let the crossfit alpha borrow my copy of 5/3/1 in hopes that they would all join the powerlifting world, but they did it for like 2 weeks and went right back into crossfitting [/quote]
You need to start booting them off girl!!
I love how you call him the “alpha” lol…i guess he didn’t disseminate it amongst his underlings!
Meet Prep: Week -2
Bench: warmups, 280x5, 315x3, 350x1
All my warmups felt heavy and slow…wasn’t expecting much from the heavy single (which also happens to be my opener, strangely enough) but smoked the shit out of it with a pause.
My elbows are hurting a lot lately for some stupid reason…even something simple scratching my back makes them ache…weird
Really starting to wonder if my body might not tolerate carbs all that well…I had no issues and was getting stronger while on the low carb diet lol…now that Im on high carbs and a ton of calories I almost feel weaker and more injured.
Have you been doing BB Curls? Those always give me elbow/tendon pains.
You used to eat pretty high carb pre-diet though right? Maybe your body found its “happy place” with low carbs and is finding it hard to readjust, like you loaded back up too quickly or something. Wonder if it got used to running on fat for fuel and is transitioning back to carbs.
That is my extremely scientific breakdown of what might be happening.
[quote]VTBalla34 wrote:
The other platform was occupied by a guy using all the bumper plates in the gym (see picture). What a dick.
[/quote]
Realized I forgot the pic.
WHY?
[quote]scj119 wrote:
Have you been doing BB Curls? Those always give me elbow/tendon pains.
You used to eat pretty high carb pre-diet though right? Maybe your body found its “happy place” with low carbs and is finding it hard to readjust, like you loaded back up too quickly or something. Wonder if it got used to running on fat for fuel and is transitioning back to carbs.
That is my extremely scientific breakdown of what might be happening.[/quote]
I was doing curls occasionally, but never for more than 3x8 and not with any sort of consistency…so I dunno
May be a good point about the carbs and my body not used to them yet. I have no idea what the processes would be in that, but my body has never really tolerated carbs well (I tend to just get fat as hell instead of getting all that great “energy”).
We’ll see if transitioning to oreos and papa johns over the next week will help at all!
Meet Prep: Week -2
6/1/12
Skwatz: Warmups, 370x5, 420x3, 470x1
This single felt light and explosive. Got SCJ to check my depth and it was well within range…
So this was last workout before the meet…now time to recover and eat my weigh to victory!
BTW, some dickbag was in the gym deadlifting in khakis tonight…it made me laugh…have you ever seen this guy, SCJ?
Oreos and papa johns has to help> especially when combined. and topped off with cold stone