Gags, load up on the vitamins asap man. I was on my deathbed last week from that shit. I hope it’s not anything serious.
[quote]gags wrote:
–UB/Squats
1.10"log c+p- 1355 1855 2053,2 felt awful, felt weak
2.pin press(2" off chest)- 2255 2751,1
3.db rows- 1008,8,8
4. box sqts(par.box)- 1358 2255 275*13
–Def. did not eat enough today, this lead to the worst workout ever, pretty sure if i was feeling good i could have done about 25 with 275 on the squats…cut it short, went home to eat…also think i’m coming down with something in the throat area.
Back Squat in new DC Skate shoes
265 5X5 5,5,4,4,5 last one was flippin tough
Sumo DL
290 5x5 5,5,5,4,4
Spilt Squat holding 55’s
2 sets X 10/leg
Back Ext
+45 3 sets of 12 BURN!
abs, walking, then stretching
laying off of maxin out on the lower body due to the fact that my session had started.
there is a bench comp at my school’s gym and thinkin about doing it.
BW right now is 166.5 and best bench is 185, now i know its nothing special but as far as i can tell there is no1 in the gym at my weight class pushin over their BW. so i thought what the hell
its in a month; any1 have any advice. should i lay off maxing out in the bench? cheers
[quote]Dre Cappa wrote:
Gags, load up on the vitamins asap man. I was on my deathbed last week from that shit. I hope it’s not anything serious.
gags wrote:
–UB/Squats
1.10"log c+p- 1355 1855 2053,2 felt awful, felt weak
2.pin press(2" off chest)- 2255 2751,1
3.db rows- 1008,8,8
4. box sqts(par.box)- 1358 2255 275*13
–Def. did not eat enough today, this lead to the worst workout ever, pretty sure if i was feeling good i could have done about 25 with 275 on the squats…cut it short, went home to eat…also think i’m coming down with something in the throat area.
[/quote]
get Vick’s Throat Spray STAT! when i start feelin the frog i give it a couple of blast of this stuff and i’m golden.
Go for it man! These other guys on here will be able to give you better advice as far as preparation, but I think competing would be good for you. It’ll definitely give you some good drive and motivation.
[quote]GNorm wrote:
March 28 Lower
Jeovonian Warmup Complex
Back Squat in new DC Skate shoes
265 5X5 5,5,4,4,5 last one was flippin tough
Sumo DL
290 5x5 5,5,5,4,4
Spilt Squat holding 55’s
2 sets X 10/leg
Back Ext
+45 3 sets of 12 BURN!
abs, walking, then stretching
there is a bench comp at my school’s gym and thinkin about doing it.
BW right now is 166.5 and best bench is 185, now i know its nothing special but as far as i can tell there is no1 in the gym at my weight class pushin over their BW. so i thought what the hell
its in a month; any1 have any advice. should i lay off maxing out in the bench? cheers[/quote]
DB floor press
1x6 @ 105
2x6@ 105 + monster mini band around back
Chest supported row with mini band choked around base
1x5 with 4 plates
2x5 with 4 plates +10
A few sled trips
great workout…660 flew up, 700 next time
3/27/07
M.E Lower
Buffalo bar box squat
warmups
wore my crappy single ply titan briefs…
405x3, 495x3
Put on my 3 sizes too big suit with straps down
585x1
685x2 grinder but got it good
745x1
675x1 was my pr before today…all these sets felt great
sumo stance good mornings with safety squat bar 4x3 with 225…these were freakin hard
superset of reverse hyper and stright leg raises
3x8@380 for rev. hyper
3x15 with swiss ball for first two, then had someone eccentrically throw my legs for third set
[quote]there is a bench comp at my school’s gym and thinkin about doing it.
BW right now is 166.5 and best bench is 185, now i know its nothing special but as far as i can tell there is no1 in the gym at my weight class pushin over their BW. so i thought what the hell
its in a month; any1 have any advice. should i lay off maxing out in the bench? cheers[/quote]
Go for it! I would spend the next three weeks working on form and practicing the pause and rack commands. Go through your normal routine but really emphasize what you would do in a comp. Make every rep of every set as perfect as possible. practice getting really tight and work that pause. Since you will be pausing the weight, you will need to get your leg drive down as well. make it all second nature. good luck. if you need any specific help, i’m sure everyone will be available.
[quote]maraudermeat wrote:
there is a bench comp at my school’s gym and thinkin about doing it.
BW right now is 166.5 and best bench is 185, now i know its nothing special but as far as i can tell there is no1 in the gym at my weight class pushin over their BW. so i thought what the hell
its in a month; any1 have any advice. should i lay off maxing out in the bench? cheers
Go for it! I would spend the next three weeks working on form and practicing the pause and rack commands. Go through your normal routine but really emphasize what you would do in a comp. Make every rep of every set as perfect as possible. practice getting really tight and work that pause. Since you will be pausing the weight, you will need to get your leg drive down as well. make it all second nature. good luck. if you need any specific help, i’m sure everyone will be available.
take the last week off…
meat[/quote]
that about covers it, and get confident i wouldnt fail anything up to the meet. strive to be perfect
DB floor press
1x6 @ 105
2x6@ 105 + monster mini band around back
Chest supported row with mini band choked around base
1x5 with 4 plates
2x5 with 4 plates +10
A few sled trips
great workout…660 flew up, 700 next time
3/27/07
M.E Lower
Buffalo bar box squat
warmups
wore my crappy single ply titan briefs…
405x3, 495x3
Put on my 3 sizes too big suit with straps down
585x1
685x2 grinder but got it good
745x1
675x1 was my pr before today…all these sets felt great
sumo stance good mornings with safety squat bar 4x3 with 225…these were freakin hard
superset of reverse hyper and stright leg raises
3x8@380 for rev. hyper
3x15 with swiss ball for first two, then had someone eccentrically throw my legs for third set
[quote]Dre Cappa wrote:
Phill, glad to hear you made it out. It’s all downhill from here man.
Phill wrote:
i lived
lots pain SUCK but i can hack it
great w/o meat nail that comp
Phill
[/quote]
Thanks Dre,
pain bearable with all these meds drove today a bit lol that was fun prob shouldnt have but hell its all good all the ppl on the road under the influence of much worse
tomorrow may try very light stuff, have to go tear down art show as well.
thx again,
phill
[quote]Phill wrote:
maraudermeat wrote:
there is a bench comp at my school’s gym and thinkin about doing it.
BW right now is 166.5 and best bench is 185, now i know its nothing special but as far as i can tell there is no1 in the gym at my weight class pushin over their BW. so i thought what the hell
its in a month; any1 have any advice. should i lay off maxing out in the bench? cheers
Go for it! I would spend the next three weeks working on form and practicing the pause and rack commands. Go through your normal routine but really emphasize what you would do in a comp. Make every rep of every set as perfect as possible. practice getting really tight and work that pause. Since you will be pausing the weight, you will need to get your leg drive down as well. make it all second nature. good luck. if you need any specific help, i’m sure everyone will be available.
take the last week off…
meat
that about covers it, and get confident i wouldnt fail anything up to the meet. strive to be perfect
Phill[/quote]
thanks for the input guys. keep you updated if I have any ?'s.
[quote]Phill wrote:
Dre Cappa wrote:
Phill, glad to hear you made it out. It’s all downhill from here man.
Phill wrote:
i lived
lots pain SUCK but i can hack it
great w/o meat nail that comp
Phill
Thanks Dre,
pain bearable with all these meds drove today a bit lol that was fun prob shouldnt have but hell its all good all the ppl on the road under the influence of much worse
tomorrow may try very light stuff, have to go tear down art show as well.
thx again,
phill[/quote]
careful man, get pulled over and your lookin at a DUI.
Notes: Shoulder is feeling better still. I can put an empty bar on the back without pain, but I haven’t tried loading it yet. Still going for the MRI monday just to be safe. Trying not to get my hopes up.
Conventional Deadlifts standing on One plate (~2 inches high)
185 x 5
225 x 3
275 x 3
315 x 1
345 x 1
375 x 1
Belt on
405 x 1 (PR by alot for DL)
315 x 5
Bulgarian Split Squats
55# DBs x 10 each leg
60# DBs x 8 " ", x 7
Last set after the 60s grabbed some 40s and got 4 reps each leg
One Legged 45 degree Hyperextensions
BW + 35 x 8 x 2 sets
Was going to do 3 sets, but I have my DE day Friday so I didn’t want to push it.
Did some grip work, that was it.
This was the first time ever doing deficit deads. I wanted to stand on 2 plates but they were sliding around and didn’t want to get hurt. This was a big PR for me on conventional deadlifts. Not bad considering I haven’t done these as ME since last summer. After reading stuff about Prilepin’s chart, I began realizing I wasn’t getting enough sets in the 90%+ range. Wendler recommends taking smaller jumps, especially for weaker beginners like me. I am aiming to get 3-5 sets in that 90% range during my ME work now.
oh got some training advice from my buddy Mike Robertson, take it easy on the bad arm, get art done later to break up the tissue. lift like crazy with the rest of your body LOL
