Wanna be Elite...

[quote]MightyMouse17 wrote:
I watched a few curls at a NASA meet and some of them did have quite a back sway and didn’t get red lighted.

VT, do you feel the clusters on your bench have helped a lot? I’m considering doing some after my next meet in the 85-95% range. [/quote]

Yeah I have no idea how you would judge what is allowable sway without a wall/post they have to stay on.

I like the cluster bench sets. They give you just enough time to recover a bit, but not so long that you get cold and are still a bit drained so you really have to focus on the next reps. I basically go into a zone the whole time until its over.

6.5 - 10/12/12

Negatives Bench Press: 405x2, 415x2, 415x1
Strict Curl: 127x2, 137x1, 147x5

Dat der bloat.

Last real workout went pretty well. Started out with 405 on the negatives and increased to 415 for the second and third sets. Wasn’t too bad and felt in control of the weight on the way down.

Curls were pretty tough, even though I smoked higher than that last week. Definitely overreaching at this point.

Time to start the taper. Working up to 345 or so on Monday, which will be my last warmup before my first attempt at the meet. Will probably open with 375 or so. Then hitting a 315 on Wednesday with a 130 or so curl thrown in there somewhere if I can find a good curl bar at the base gym since I’m on travel before Vegas.

Time to eat and recover!

7.1 - 10/15/12

Bench: 155x5, 205x3, 275x2, 315x1, 345x1
Declines (3x5): 135, 185, 225
Overhead Negatives DB Press (3x5): 35, 45, 55

Donezo. First Monday in a while that I didn’t dread going into the gym!

345 was probably a bit harder than it should have been but no problems at all. This is the warm-up progression I will likely use at the meet, except for adding a few reps with just the bar to start out with.

Light benching on Wednesday followed by a bit of speed bench if I feel like it, and some face pulls. Lots of foam rolling and stretching this week, as well as eating of course.

7.1 - 10/17/12

Bench: 45x8, 155x5, 205x3, 275x2, 315x1
Speed Bench (3x3): 225
Face Pulls: 4x12
Curls: 75x5, 115x3, 135x1

Nice easy session today. Backed off from last session on the bench, hit a couple speeds and some assistance work, hit my curl warmups, and called it a day.

Done!

Leaving for Vegas tomorrow afternoon. Woot.

Try to have fun while you’re in Vegas. Hear there’s not much to do there.

bring back souvenirs

You’re gonna kill it out there holmes. PR’s and world records on lock.

Back from Vegas…had a pretty good meet. Hit a 418 bench on my third attempt, which was a huge PR. Also set the Open World Record for my weight class in the strict curl with a 176 fourth attempt. 7 for 7 on the day. Couldn’t be happier.

Rest of the team had a pretty good meet too. Recap in the next couple days when I get the videos spliced together and uploaded.

Good job man. That bench looked strong and with those curl/bench numbers, girls will be flocking to you like nobody’s business (if they aren’t already).

Dude you are a world record Curler aka the only one who is allowed to curl in the squat rack!

Congratulations! Just awesome.

Thanks SCJ, Scott, and Snap! Pretty awesome time


100% RAW Worlds 2012 - Meet Recap

Ended up getting out there Thursday and got pretty tanked on the plane. I was about 8 Wild Turkeys deep before I even stepped onto the tarmac, and that was probably the most tame part. No idea how much I ended up drinking but stayed up till about 7 am boozing and playing poker (I lost).

Woke up on Friday about 1 pm with a massive hangover and went to watch the female on our team compete. She had an awesome day even after cutting from the 148’s at the last meet down to the 132’s for this one. She went 10 for 11 on the day and set a couple world records for her age group. Pretty solid performance.

Friday evening my g/f arrived and we hung out with some of the chicks that had competed that day and had some beers and grub and chilled at the hotel.

Woke up Saturday and hit the brunch buffet at the Wynn after a stroll down the strip. The buffet was banging, but they also offered us all you can drink mimosas for $12 each. Now I wasn’t planning to drink at all on Saturday, but that deal was too good to pass up so of course we spent 3 hours there housing some food and drink. Got back to the Riviera and decided to play a bit more poker to get even (I didn’t) and ended up drinking some more (theme here?).

Come weigh-in time, I was doing pretty decent at the poker table (it wouldn’t last) so I hurried up to the weigh-ins with a beer in hand only to find that the line was ridiculously long. I asked if I could weigh in before the meet on Sunday, and was told I could, but it wasn’t preferred. That was good enough for me, so I went back to the tables. I’m sure the guys in line had some laughs behind my back.

After another hour or so I was done with poker and ready for food. I caught one of the weigh-in guys on the way back up to the room and got weighed in. I was something like 291 or so. I really don’t remeber was I was a bit tanked at this point. I’ll update with the actual weight when they release the results!

For dinner, we caught a cab up onto Freemont Street to eat at the Heart Attack Grill. Basically, this place bills itself as the most unhealthy place you will ever eat. As soon as you walk in they give you a hospital gown and your order is taken by “nurses”. They put a stick of butter in the chocolate shake, had malt liquor on tap, and offered 10 slices of bacon for less than a dollar on your burger. The burger was also pretty damn delicious.

After killing ourselves with burger, we went to the New York New York for the Cirque De Soleil show called Zumanity. It was basically their erotic risque show, with a ton of boobies. Pretty cool show. Headed back to the Riviera afterwards to take it easy and call it a night.

Woke up Sunday around 10 am feeling like shit and not at all like lifting. Ate some oreos and milk, then 3 big gatorades and 3/4 of a loaf of bread made into peanut butter and jelly sandwiches and that made me feel a little bit better. That was all I ate before starting lifting at around 1:30 or so.

Opened up with 375 on bench, which was ridiculously easy. I always get so excited before lifting that I end up puking. Usually this occurs before my first attempt, but this time I managed to hold off until afterwards. So before my second one it caught up with me and I burst out the back doors and proceeded to puke all over the loading dock. It was not a pretty sight, giving my nutrition for the day.

Went back and hit my 402 second attempt, which is the weight I got red lighted on in June. It too was easy and I decided to take 419 (190 kg) for my 3rd, unsure of what to expect. Hit some ammonia, stepped up to the bench, and ended up nailing it. I am about 100% sure that was the right weight and wouldn’t have been able to get any more than that, and the video seems to confirm it. Got a bit stuck halfway up but was able to power through it and lock it out.

One of my training partners had a rough meet and only hit his opener on the bench at 306, missed his second, and scratched his third. He had been feeling rough the whole time we were there and just wasn’t able to put it together for this meet. He is a real hard worker though and I’m sure he will smoke it next time.

My other training partner, Tim Henriques, opened with 375 like me, hit 402 on his second (which was a huge PR for him and the first time he went over 4 bills), and missed his third at 407.

Another guy on our team, competing at 220, ended up going 10 for 10 on the day with a 1450 or so total and set the Open Federation world record with something like a 675 deadlift. Pretty awesome day for him.
moving on to curls, Tim and I were the only ones on the team doing them. My girlfriend proceeded to get shit faced on a bottle of wine she snuck into the meet while watching me.

I opened up at 154 which was easy, moved on to 165 for my second, which was a bit tougher so decided to play it conservatively and hit my 3rd to set myself up to break the world record on the 4th. Hit 171 pretty easily on my 3rd and went for broke at 176 for my fourth and smoked it.

I also about dumped the bar trying to rerack it after I got the command. I’m really glad they didn’t redlight me for that! It was a pretty amusing moment though.

Overall, it was a very fun experience and an awesome meet. I came to Vegas hoping to bench 420, but not really believing that I would be able to get there judging from my training cycle and how beat up I had been, but the taper was good and I peaked at the right time and hit my goal. Also left with the 308 federation curl record, which is both awesome and ridiculous considering I had never curled in my life before 4 months ago.

Gotta give credit to the awesome program Tim laid out for me (the bench portion is already on T-Nation for anybody that wants to look at it!) and great training partners and support I had going into the meet.

Not sure what to do for now, but will figure it out in short order and get back into the swing of things. Probably going to take some time off competing and really focus on bringing up my weak points and adding just a bit more mass overall before getting back onto the platform.

Here is the video:

I put some Metallica in the background so Youtube is probably going to block access to it, so if its not up, check back later!

Later bitches.

TL;DR

so much swagger

should’ve screamed on that last curl

lol at racking fail

lol at curl commands in general

WOW very cool! Good job!

I really like the sounds of this heart attack grill though. I kinda want to put that on the list of things I must do before I die.

[quote]Spock81 wrote:
I really like the sounds of this heart attack grill though. I kinda want to put that on the list of things I must do before I die. [/quote]

From the sounds of it, it might be the last thing you do before you die.

Good work guy. I think you might be my brother from another mother.

[quote]spar4tee wrote:
TL;DR

so much swagger

should’ve screamed on that last curl

lol at racking fail

lol at curl commands in general[/quote]

I did scream at the last curl, but my the video cut off before. It was a pretty good time. I was the last lifter of the whole meet, so I was cheering and everyone else was too, but I think they were just happy it was over haha

[quote]Spock81 wrote:
WOW very cool! Good job!

I really like the sounds of this heart attack grill though. I kinda want to put that on the list of things I must do before I die. [/quote]

Thank you darlin! The heart attack grill was pretty delicious. I highly recommend it to anyone that goes to Vegas.

I need to get acquainted with your new log–I haven’t seen it yet!

[quote]frankjl wrote:

[quote]Spock81 wrote:
I really like the sounds of this heart attack grill though. I kinda want to put that on the list of things I must do before I die. [/quote]

From the sounds of it, it might be the last thing you do before you die.

Good work guy. I think you might be my brother from another mother.[/quote]

You would be right. See pic for reference!

Thanks buddy…and don’t be talkin bout my mama!

20.1 - 10/24/12

Warmup: Foam rolling, golf ball under foot

Squat (3x5): 295, 340, 380 (5)
Ab Wheel: 3x10

First time back squatting in few months. Made it through but it was pretty difficult. Was pretty steady overall but just very weak–light years away from a PR here. But my back felt fine afterwards, and that is about the best I can ask for. Should go up rather quickly once I get back into it.


20.1 - 10/27/12

Bench (3x5): 245, 280, 320 (8)
OHP (3x5): 165, 190, 215 (5)

Bench was pretty easy, which isn’t surprising since I was just coming off a PR performance at my meet. I think this is a rep PR for that weight. WOuld have had another easy one, and struggled to get 10 if I really wanted it but no need to push it yet.

OHP was a bit more difficult since I haven’t done this movement in a while. 5 reps was pretty tough so I just called it there at the minimum.

No assistance work as I was in a hurry


I am heading to Ireland in a couple weeks so wanted to get one cycle of 5-3-1 with an emphasis on stretching and a bit of conditioning. I have done a bit of stertching/mobility work and no conditioning thus far.

My goal is to get my conditioning levels up prior to basketball season which starts in January. Going to hit it hard when I get back from vacation.

Deadlifts tomorrow!

I went to Ireland this summer. What cities will you be visiting? Also, don’t you live close to where Sandy was? Were you affected by it?

[quote]MightyMouse17 wrote:
I went to Ireland this summer. What cities will you be visiting? Also, don’t you live close to where Sandy was? Were you affected by it? [/quote]

Yeah man, we just hunkered down and got shit faced…it wasn’t too bad here in DC, they got it pretty bad up north in Jersey and NYC though. Apparently half of Jersey was underwater–too bad it missed the other half (just kidding).

We’ll be going to Dublin, Belfast, Killarney, and Galway. Got some side stops planned on the way too–should be a pretty good time!


So I went to the gym at one point this week and tried to deadlift. Got up to my second warmup set at 240 or so and it was so painful on my back that I didn’t even bother with the rest. Pretty frustrating. Dropped down to 185 and did 3x8 (lol), then some leg extensions (double lol) and called it a day.

I have my first appointment with the new ART guy Friday so hoping I will actually get some results from him. I think in addition to the pain that I have some sort of nerve impingement that is affecting my power output–the weights I am using should not feel the slightest bit difficult but they are. I know that I have had a long layoff, but god damn. Totally frustrating.


That said I will be switching gears with my training for the rest of the year. I just can’t put any weight on the bar for lower body lifts and apparently really need to get that straightened out. But I still want to keep squatting and deadlifting to at least keep the groove and practice the movement. So I will continue to do these movements but with very light weights. I mean, embarrassingly light. Probably with just the deload weights from 5-3-1 for the first couple weeks, then make 10 pound or so increases per week for the rest of the year.

My primary focus will be on conditioning and my core, since I’ve never done any direct ab work and its about time I addressed that. Doing direct arm work after never doing it before led to a curl World Record, so maybe I will see good results from this too. It could also help the back issues I reckon–worth a shot anyway.

So things are gonna look like this:

Sunday: Mobility, Steady State Cardio
Monday: Mobility, Core, Squat, Assistance, Hard conditioning
Tuesday: Off
Wednesday: Mobility, Core, Bench, OHP, Assistance, Steady State cardio
Thursday: Mobility, Steady State Cardio
Friday: Mobility, Core, Deadlift, Assistance, Hard conditioning
Saturday: Off

Mobility work will be a combination of stretching and foam rolling. Maybe some stuff I pick up off of Mobility WOD.

The ab/core work is going to be the circuit Wendler outlines in 5-3-1 part deux.

Squats and Deadlifts will be 5-3-1 deload weights, with small increases after the first couple weeks.

Bench and OHP will be 3-5-1 setup, with no rep maxes and heavish (85%+ 1RM) on the first and third weeks to maintain strength.

Assistance will primarily be bodyweight stuff and maybe leg press.

Hard conditioning includes Prowler, Hill Sprints, and the V-Burn challenge.

Steady state cardio is boring elliptical work, since I seem to respond well to that (and it will also be a good opportunity to get and keep my back loosened up).

In this time, I will also be eating pretty healthfully. Been making my meals the last few days based on the Shelby guidelines, even though I won’t be following them strictly. If I am going to eat a shitty meal, I am going to precede it with a protein shake. Most meals will be healthy though.

Sorry for the manifesto, and bravo to anybody that actually read through it (I know spartee doesn’t have a chance). I am hopeful this will allow me to at least maintain my strength, while improving some glaring weak points and start to get back into better shape. This coupled with ART therapy will hopefully get me primed to start strength/size work back up at the beginning of the year, with a stronger core and good conditioning to boot.

Let’s roll…

I did it :smiley: