[quote]Id say run withb this go do the first set the record ya feel healthy hell beat your own record that night. How many times in training have you presses numerous times over 90%
No plan on full meets yet???
Phill
[/quote]
I’m definitely going to play it by ear.
I plan on doing a full meet the month before this one. I don’t plan on going in and going balls to the wall though-more of a primer for the state meet.
meat
4/11/2007 DE Lower
A)DE Squat=225 + light x 2 x 5, 235 + light x 2 x 3
B)DE Dead=325 x 1 x 3, then worked up to 475 x 1 x 3
C)Pull-throughs=98.5 x 12 x 3
D1)Blast Strap Fallouts=8 x 3
D2)Leg Press Single Calf=230 x 6 x 4
E1)TKEs=15 x 2 each leg w/ light band
E2)Single Arm Mini-band Pushdowns=50 x 1 (right), 50 x 2 (left)
NOTES: Motivation is falling off a little. I’m not looking forward to my sessions like usual, and I’m having a hard time getting fired up. I’m going to finish out this week as planned and see how I feel next week. A few possiblities I’m mulling over…
1)Dropping my template all together in favor of a more linear plan, based on percentages and all that. Not likely, but something I’m considering.
2)Planning out 4-6 weeks of an upper/lower “bodybuilding” split. No speed work (though I may include SOME jumping drills and O-lifting) and minimal max effort work–maybe taking a single here and there at 90% to stay used to the heavy weights. I’ve done this in the past and had great success with it. One step back, two steps forward with less bodyfat, more muscle and a better pain threshold.
3)I need a fucking training partner, or two or three.
4)Is this where anabolics come in handy? Never tried 'em, probably won’t, but it’s less of an impossibility in my mind than it was a few years ago.
5)I’m a pussy.
DE/RE Squat/Dead
Power Clean
135x5
155x3
175x3
195x3
215xMISS
215xMISS
Damn.
Front Squat
135x5
185x5
225x3
245x3 PR
245x2
225x3
RDL
135x5
225x5
315x5
405x6 (Best previous was 5)
I’m feeling super fatigued. A lot of stress outside the gym. Missing 215 is disapointing, but I know its fatigue and not strength.
Flordiatitan, yea I am currently coaching a jv baseball team so lifting is sporadic at best. A couple of days i have had to do total body back to back because 2 days is about all i get, if I’m lucky.
It’s not a big deal though. Its a couple of months of maitaence strength (sort of, i guess im getting a bit stronger) for a couple of months of coaching some pretty good kids in a great game. I’ll take it.
[quote]maraudermeat wrote:
Id say run withb this go do the first set the record ya feel healthy hell beat your own record that night. How many times in training have you presses numerous times over 90%
No plan on full meets yet???
Phill
I’m definitely going to play it by ear.
I plan on doing a full meet the month before this one. I don’t plan on going in and going balls to the wall though-more of a primer for the state meet.
meat[/quote]
meat maybe sometime in the training future yuo should try benching twice in the same day…just to see what happens…at around the same times…
just working up to a daily max…not a balls out max/grinder…just a thought…although it seems it would be a pain in the ass…but it might be good to see what you can do
4/11/07- Wed- ME DL
Foam rolling, dynamic stretching warmup
A)Defecit Deadlift (4" box)
240x4
290x3
340x1
385x1
430x1
470x1 (PR- 5lb)
405x1
B)Front Squat (w/straps)
(135x3 185x3) 215x3 230x2 250x1 235x3 255x1+miss 230x2
C)Natural GHR (eccentric mainly)
BWx6 x8 x6 x5 x5
Static hamstring stretching
Notes: I’m tending to be too much of a pussy to make a full 10lb jump on defecit dead PRs. I think it was probably a pretty good idea here, as it felt quite tough. Progress seems like it might be slowing slightly here, so I’m going to make a few adjustments most likely.
Forgot how hard and awesome natural GHRs are. Almost cramped my hams and calves numerous times. Haven’t been hitting my hams too hard lately, but I think these will serve me well, especially from the viewpoint of it being a low CNS intensive movement compared to RDLs and GMs.
-Matt
Modi- What are you planning on doing for tapering for the meet? I know that conventional wisdom says to take the last weeks pretty easy, but as I see it I think I’m getting consistently stronger so I meet keep with it and just do the last week off.
[quote]Matt McGorry wrote:
4/11/07- Wed- ME DL
Foam rolling, dynamic stretching warmup
A)Defecit Deadlift (4" box)
240x4
290x3
340x1
385x1
430x1
470x1 (PR- 5lb)
405x1
B)Front Squat (w/straps)
(135x3 185x3) 215x3 230x2 250x1 235x3 255x1+miss 230x2
C)Natural GHR (eccentric mainly)
BWx6 x8 x6 x5 x5
Static hamstring stretching
Notes: I’m tending to be too much of a pussy to make a full 10lb jump on defecit dead PRs. I think it was probably a pretty good idea here, as it felt quite tough. Progress seems like it might be slowing slightly here, so I’m going to make a few adjustments most likely.
Forgot how hard and awesome natural GHRs are. Almost cramped my hams and calves numerous times. Haven’t been hitting my hams too hard lately, but I think these will serve me well, especially from the viewpoint of it being a low CNS intensive movement compared to RDLs and GMs.
-Matt
Modi- What are you planning on doing for tapering for the meet? I know that conventional wisdom says to take the last weeks pretty easy, but as I see it I think I’m getting consistently stronger so I meet keep with it and just do the last week off.[/quote]
Hell bro progress = good 5 lbs 1 lb youll be at 5 plate in no timew,
Phill
[quote]Norweige wrote:
4/11/2007 DE Lower
A)DE Squat=225 + light x 2 x 5, 235 + light x 2 x 3
B)DE Dead=325 x 1 x 3, then worked up to 475 x 1 x 3
C)Pull-throughs=98.5 x 12 x 3
D1)Blast Strap Fallouts=8 x 3
D2)Leg Press Single Calf=230 x 6 x 4
E1)TKEs=15 x 2 each leg w/ light band
E2)Single Arm Mini-band Pushdowns=50 x 1 (right), 50 x 2 (left)
NOTES: Motivation is falling off a little. I’m not looking forward to my sessions like usual, and I’m having a hard time getting fired up. I’m going to finish out this week as planned and see how I feel next week. A few possiblities I’m mulling over…
1)Dropping my template all together in favor of a more linear plan, based on percentages and all that. Not likely, but something I’m considering.
2)Planning out 4-6 weeks of an upper/lower “bodybuilding” split. No speed work (though I may include SOME jumping drills and O-lifting) and minimal max effort work–maybe taking a single here and there at 90% to stay used to the heavy weights. I’ve done this in the past and had great success with it. One step back, two steps forward with less bodyfat, more muscle and a better pain threshold.
3)I need a fucking training partner, or two or three.
4)Is this where anabolics come in handy? Never tried 'em, probably won’t, but it’s less of an impossibility in my mind than it was a few years ago.
5)I’m a pussy.
[/quote]
5 lol
no bro time for a break physical and mental. go to thev gym and have fun for a week or two, do shit you wouldnt be it that bb split what ever take a bit work hard but not so damn MUCH PRESSURE
likely a good few of those other ?'s will be answered or filled in that time as well if you justn letb it happen back to basic progress doesnt mean you dont enjoy it
Phill
4.11.07 - ME Lower
A. Olympic Squat, ass to grass:
bar x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1 (PR), 345 x 1(PR, and easy as cake), 375 x 1(almost 100 lb PR haha, tough rep though)
335 x 1, 1, 1, 1 315 x 2
B. RDL: 315 x 5, 335 x 5, 355 x 5, 365 x 5 (PR)
Couple Ab Circuits and Leg Curl, 180 x 6, 6
NOTES: Hadn’t gone heavy on Olympic squats in like two years haha, hence the humungous PRs.
very happy with 375 all the way deep.
-boom
[quote]gags wrote:
meat maybe sometime in the training future yuo should try benching twice in the same day…just to see what happens…at around the same times…
just working up to a daily max…not a balls out max/grinder…just a thought…although it seems it would be a pain in the ass…but it might be good to see what you can do[/quote]
that’s a good idea… I really hope to put another 20 or so pounds on my bench so I will have a “buffer zone” to work with. It will be interesting.
thanks for all the ideas.
meat
[quote]Matt McGorry wrote:
Modi- What are you planning on doing for tapering for the meet? I know that conventional wisdom says to take the last weeks pretty easy, but as I see it I think I’m getting consistently stronger so I meet keep with it and just do the last week off.[/quote]
Matt, Nice job on the PR. 500 is going to feel great.
As far as tapering, I throw conventional wisdom out the window, and listen to what works best for me. Next week is a deloading week, 3 easy workouts, low volume, low/med intensity, then I have 4 weeks until the meet. I set this phase up to peak on my 4th week, so I will train the first three weeks working up to heavy singles, and on the 4th I will workout early in the week, but nothing near max.
Monday I’ll squat for a few sets of med/heavy triples, Tuesday will be mostly accessory work, and Wednesday will be a competition bench day with medium weights. I’ll have my spotter call out all the commands, work on my form, being explosive off the chest, but nothing heavy. I’ll take Thurs/Fri completely off, and should be in very good shape for the meet.
[quote]Modi wrote:
Matt McGorry wrote:
Modi- What are you planning on doing for tapering for the meet? I know that conventional wisdom says to take the last weeks pretty easy, but as I see it I think I’m getting consistently stronger so I meet keep with it and just do the last week off.
Matt, Nice job on the PR. 500 is going to feel great.
As far as tapering, I throw conventional wisdom out the window, and listen to what works best for me. Next week is a deloading week, 3 easy workouts, low volume, low/med intensity, then I have 4 weeks until the meet. I set this phase up to peak on my 4th week, so I will train the first three weeks working up to heavy singles, and on the 4th I will workout early in the week, but nothing near max.
Monday I’ll squat for a few sets of med/heavy triples, Tuesday will be mostly accessory work, and Wednesday will be a competition bench day with medium weights. I’ll have my spotter call out all the commands, work on my form, being explosive off the chest, but nothing heavy. I’ll take Thurs/Fri completely off, and should be in very good shape for the meet.[/quote]
This might have already been covered…but I have no short term memory- what weight class are you competing in? what are you trying to hit for weight in this one?
Good luck… It’s nice see many walking the walk.
meat
[quote]maraudermeat wrote:
This might have already been covered…but I have no short term memory- what weight class are you competing in? what are you trying to hit for weight in this one?
Good luck… It’s nice see many walking the walk.
meat[/quote]
Meat,
Matt and I are both doing this meet. It’s an AAU Push/Pull meet, so no squat. I’ll be competing at 242. I’m sitting at 242.5 fully clothed right now, so it’s a bit of a balancing act, since I don’t want to cut weight for the meet. Nor do I want to compete with the 275’s at a BW of 245!
I won’t zero in on my attempts until about a week out. After my first meet, which was in Feb. of this year, my only goal was to improve on my lifts. My bench was 340 and DL was 525 Raw. I have some videos in my profile, although we only caught part of the 525, and you can’t see the plates because there are judges in the way. It could be 135 on there for all anyone knows!!
If I had to set some goals today, I would shoot for a 900 total, so 350 bench 550 DL. I would make those my second attempts, which would both be PR’s and if I miss, try again on my third. If I hit them, I will decide on my third attempt based on how easy/hard they were.
My bench feels fairly strong right now after completing 5 weeks of 5x5, but I haven’t done a single in about 7 weeks. These next 3 weeks of 1-3 reps will really let me know where I’m at.
My 2007 goals were 375 bench, 475 squat, 575 DL. I’d love to bump those up to 400/500/600 though.
Your turn Matt…
04/12/07 - Squat (DE)
A) Squat
135x10
225x6
300x2 (not feeling the speed)
300x2 (not feeling the speed)
275x2x6 (better out of the bottom)
B) Front Squat
135x6
135x6
185x6
225x6
C) Chinups
8x4
D) Lat Pushdowns
80x8
90x8
90x8
E1) Decline Russian Twists
25#x15
25#x12
25#x10
E2) Decline Situps
25#x15
25#x12
25#x10
A little conservative today. Planning on some heavy deadlifts tomorrow, assuming dentist appointment doesn’t leave me miserable! Speed was off a bit on squats, so had to decrease weight. Not too worried about it, focusing more on my deadlift for now.
[quote]Modi wrote:
If I had to set some goals today, I would shoot for a 900 total, so 350 bench 550 DL. I would make those my second attempts, which would both be PR’s and if I miss, try again on my third. If I hit them, I will decide on my third attempt based on how easy/hard they were.
My 2007 goals were 375 bench, 475 squat, 575 DL. I’d love to bump those up to 400/500/600 though.
Your turn Matt…[/quote]
Like you, I’m going to have to wait a little bit to determine where I’m at. I like the idea of hitting 800 here at the least.
I’m taking my tapering suggestions from some much more knowledgeable than myself.
I’ll test my conventional deadlift three weeks out and that will be my last heavy pull, everything after being speed pulls and nothing above 75%.
Last heavy bench will be 12-14 days out with singles only. I’ll try to work up to something difficult, but not at the risk of missing a lift. Then 6-7 days out, I’ll get in some speed work with 135.
I’m also going to consider Reape’s article,
http://www.T-Nation.com/findArticle.do?article=05-141-training
-Matt
Ok w/o
mainly machine based have fun but did do some DB clean and press and as i expected much easier with non plate loaded DB’s I had just got the plate loaded 100lb DB for 1 on monday, today gym 100lb DB for a pretty easy strict non pushed 3 reps
other than that full body, lay down hack squat stack x 8, various presses, rows etc
then Good food and times with friends and soakin up the cali rays, etc
Phill
[quote]Phill wrote:
Ok w/o
mainly machine based have fun but did do some DB clean and press and as i expected much easier with non plate loaded DB’s I had just got the plate loaded 100lb DB for 1 on monday, today gym 100lb DB for a pretty easy strict non pushed 3 reps
other than that full body, lay down hack squat stack x 8, various presses, rows etc
then Good food and times with friends and soakin up the cali rays, etc
Phill [/quote]
When do you get the cast off? sounds like you are staying on track though. If I was in the same situation I would probably only be doing 12oz curls.
you are a better man than I…
meat
ME lower- everything was done with belt only
deficit pulls (sumo)- don’t know about weight, so its just # of 35’s
2x5
4x3
6x3
8x3
10x3
12x3
14x3
16x3x3
squats - shoulder width stance
135x5
225x3
315x3
405x3
495x3
585x3x3x3
seated military- started with the bar resting on supports at the top of the chest. each rep was started from there.
135x5
225x5
315x5x5
meat
[quote]Matt McGorry wrote:
Modi wrote:
If I had to set some goals today, I would shoot for a 900 total, so 350 bench 550 DL. I would make those my second attempts, which would both be PR’s and if I miss, try again on my third. If I hit them, I will decide on my third attempt based on how easy/hard they were.
My 2007 goals were 375 bench, 475 squat, 575 DL. I’d love to bump those up to 400/500/600 though.
Your turn Matt…
Like you, I’m going to have to wait a little bit to determine where I’m at. I like the idea of hitting 800 here at the least.
I’m taking my tapering suggestions from some much more knowledgeable than myself.
I’ll test my conventional deadlift three weeks out and that will be my last heavy pull, everything after being speed pulls and nothing above 75%.
Last heavy bench will be 12-14 days out with singles only. I’ll try to work up to something difficult, but not at the risk of missing a lift. Then 6-7 days out, I’ll get in some speed work with 135.
I’m also going to consider Reape’s article,
http://www.T-Nation.com/findArticle.do?article=05-141-training
-Matt[/quote]
sounds like you guys have it figured out. It makes my approach to training seem special ed.
good job!!
meat
i have decided to post only pr’s for myself for a lil while…dont know why…but thats what i decided…anyway
LB
squat–hit 356 and 385 PR’s…done fairly wide
deads-- hit 380 for 10…also done wider than usual, shoulder width
anyone have a clue why my fing left hip flexor hurts like hell when doing oly squats…