Low Stress, 3% Fatigue
Pause Bench x 4 @ 8-9:
225 @ easy
255 @ 7.5
255 @ 8
255 @ 8.5
250 @ 8
250 @ 8.5
Incline BP x 4 @ 8-9:
185 @ easy
205 @ 8
205 @ 8
205 @ 9
Cut it here.
DB Shoulder Press x 8 @ 8-9:
50's, 60's, 60's, 60's
Rows From Floor:
5 x 8 x 135, 175, 175, 175, 175
These inflamed my tendinitis fairly badly.
Concentration Curls:
3 x 10 x 35 each arm.
Followed up with some recovery work this day and the day after.
Sunday, May 8, 2011
5-4-11 Meso 3/Block 1/Week 1 Lower 1
Briefly, I'm doing a 3 week volume block with no belt, and following up with alternating intensity/volume/intensity blocks for a possible July 23 meet.
Low Stress, 3% Fatigue
Squat x 4 @ 8-9:
315 @ easy
365 @ 7.5
385 @ 9
385 @ 9
370 @ 9
RDL's x 4 @ 8-9:
225 @ easy
315 @ 8
315 @ 7
315 @ 7
315 @ 8
Stopped here; this was my first time doing them and wasn't trying to fatigue myself too much so I was just getting a feel for them. Attempted hook grip on these but at 315 it was pretty painful.
Box Squats x 4 @ 8-9:
225 @ easy
275 @ 7
275 @ 7
325 @ 7
325 @ 7
Again, stopped here because I was just getting a feel for my routine.
Decline Abs:
5 x 12, 12, 10, 7.5, 6 x 25
Low Stress, 3% Fatigue
Squat x 4 @ 8-9:
315 @ easy
365 @ 7.5
385 @ 9
385 @ 9
370 @ 9
RDL's x 4 @ 8-9:
225 @ easy
315 @ 8
315 @ 7
315 @ 7
315 @ 8
Stopped here; this was my first time doing them and wasn't trying to fatigue myself too much so I was just getting a feel for them. Attempted hook grip on these but at 315 it was pretty painful.
Box Squats x 4 @ 8-9:
225 @ easy
275 @ 7
275 @ 7
325 @ 7
325 @ 7
Again, stopped here because I was just getting a feel for my routine.
Decline Abs:
5 x 12, 12, 10, 7.5, 6 x 25
Sunday, May 1, 2011
Meet Writeup, NASA NM Open and HS State Championship, Gallup, NM 4-30-11
I wrote this up on bb.com but I'll go in a bit more detail here since this is my log. Drove to Gallup, NM and started cutting water on the way because I really wasn't sure where I would be at in the morning...
It ended up being a 3.5 hour drive give or take. I stopped in ABQ to pick up my meet slave (a rockabilly type chick that I been seein a bit) and we stayed the night in Gallup. I was amazed at the sleep I got...If I'm nervous I never sleep, and with a new lady cuddling I never sleep, but I managed to avoid a lot of cuddling and did my own thing. Woke up and eventually found meet people at the high school...this was more difficult than expected but a story for another time.
After registering or w/e I weighed in at 238.9 lbs, and immediately chugged a 1/4 gallon of my homemade drink (gatorade, water, amino acids, caffeine) and had a banana and protein/granola bar. I measured my squat height with sandals and after warming up decided to take it down a notch.
They had rules meeting and I was just bored and waiting to lift. They had a flight of curlerz for the powersports thing I guess, and during that time I warmed up squats (there was to be one flight). I felt stretched and warm right away and barely did what I had posted a few days ago as my plan; fewer reps and fewer sets than I had planned, but I squat enough to know what gets me ready. Ended up doing singles of 405-455-405 to finish. Opened with 480ish and smashed it, followed up with 512ish and because of my feedback, went for a 540. I was pretty confident and I sunk it pretty good and it was easier than my high 520 a few months ago (20 lb {PR). People were impressed by my form and depth. The dude that would later bench 550ish and change single ply at 198 stopped me in the hall to shake my hand for respect on my squatting. Later in the meet the judge that would fail me on bench asked if "are you an oly lifter" and "where did you learn to squat". lol...I just thought to myself, "I learned from the internet". I actually said that in not so few words.
I was in the 3rd of 3 flights of bench which really sucked. Did basically what I had posted earlier working up to singles of 265-295-295. I rested nearly the entire 2nd flight and then opened with 320ish...smashed it but was not ready for the commands at all. Failed cuz I jumped the first one. The lovely announcer (Teale Adelman who later got some awesome records on equipped push/pull...she deadlifted over 400) asked if I wanted to stay...I shook my head in disgust damn well knowing this could ruin my meet if I failed the next one. I think because I jumped the 1st attempt command, the head judge gave me a strict pause, which I barely got at 336. I was trying not to cramp up on that attempt because I still had high hopes for getting it easy and getting as tight as possible on my last one. On my last attempt of 347ish I got tight and was ready for it, nailed the lift and touched the rack...FAIL! Later on I talked to the head judge and he (who seemed strict) admitted that was a grey area, but because I had jumped the opener command, they assumed that's what I was doing there (jumping the rack command...notice that I never racked and that I only moved back). I can't be sure what happened, I just know I fucked that up.
There were 2 flights of deads, and I was mad enough that I was ready to do work. At this point, based on what I had seen and the guy closest to me's dead opener posted, I knew that I was close to the highest coefficient. Did some bar work, 135 for a few reps, 225 for a few, 315 for a few, and then over a fairly long waiting period did 355, 415, 495 for singles. Opened with 550 and change and got it easy, then got 590ish easy, and then 622ish. This was the highest by far and over the mic the guy asked if it was an American record. I didn't care and if I did, I KNEW the open 242 record was well above 630ish, so I just bertstared. They gave me a 4th just in case, and I asked if it would count towards my total and he said "if no one else is in your division". I felt awkward about this because it was kind of against the rules? I mean this was not a truly legal lift based on the rules, but I was pumped, had the whole crowd behind me, and wanted to smash a PR...so I chose 639 and change, and got it!
I did end up getting highest men's unequipped coefficient which was awesome cuz I didn't use wraps. Some old women told my lady that I had a nice bod and that "he should really use wraps" lmao. They did include my 4th attempt in my coefficient, which is BS. I feel kind of bad cuz it wasn't really in the rules but I don't really care I guess. I may have got the best coefficient anyways and it was a huge PR.
It was really fun and I thought it was well run. Met lots of great people and love PLing all the more now.
It ended up being a 3.5 hour drive give or take. I stopped in ABQ to pick up my meet slave (a rockabilly type chick that I been seein a bit) and we stayed the night in Gallup. I was amazed at the sleep I got...If I'm nervous I never sleep, and with a new lady cuddling I never sleep, but I managed to avoid a lot of cuddling and did my own thing. Woke up and eventually found meet people at the high school...this was more difficult than expected but a story for another time.
After registering or w/e I weighed in at 238.9 lbs, and immediately chugged a 1/4 gallon of my homemade drink (gatorade, water, amino acids, caffeine) and had a banana and protein/granola bar. I measured my squat height with sandals and after warming up decided to take it down a notch.
They had rules meeting and I was just bored and waiting to lift. They had a flight of curlerz for the powersports thing I guess, and during that time I warmed up squats (there was to be one flight). I felt stretched and warm right away and barely did what I had posted a few days ago as my plan; fewer reps and fewer sets than I had planned, but I squat enough to know what gets me ready. Ended up doing singles of 405-455-405 to finish. Opened with 480ish and smashed it, followed up with 512ish and because of my feedback, went for a 540. I was pretty confident and I sunk it pretty good and it was easier than my high 520 a few months ago (20 lb {PR). People were impressed by my form and depth. The dude that would later bench 550ish and change single ply at 198 stopped me in the hall to shake my hand for respect on my squatting. Later in the meet the judge that would fail me on bench asked if "are you an oly lifter" and "where did you learn to squat". lol...I just thought to myself, "I learned from the internet". I actually said that in not so few words.
I was in the 3rd of 3 flights of bench which really sucked. Did basically what I had posted earlier working up to singles of 265-295-295. I rested nearly the entire 2nd flight and then opened with 320ish...smashed it but was not ready for the commands at all. Failed cuz I jumped the first one. The lovely announcer (Teale Adelman who later got some awesome records on equipped push/pull...she deadlifted over 400) asked if I wanted to stay...I shook my head in disgust damn well knowing this could ruin my meet if I failed the next one. I think because I jumped the 1st attempt command, the head judge gave me a strict pause, which I barely got at 336. I was trying not to cramp up on that attempt because I still had high hopes for getting it easy and getting as tight as possible on my last one. On my last attempt of 347ish I got tight and was ready for it, nailed the lift and touched the rack...FAIL! Later on I talked to the head judge and he (who seemed strict) admitted that was a grey area, but because I had jumped the opener command, they assumed that's what I was doing there (jumping the rack command...notice that I never racked and that I only moved back). I can't be sure what happened, I just know I fucked that up.
There were 2 flights of deads, and I was mad enough that I was ready to do work. At this point, based on what I had seen and the guy closest to me's dead opener posted, I knew that I was close to the highest coefficient. Did some bar work, 135 for a few reps, 225 for a few, 315 for a few, and then over a fairly long waiting period did 355, 415, 495 for singles. Opened with 550 and change and got it easy, then got 590ish easy, and then 622ish. This was the highest by far and over the mic the guy asked if it was an American record. I didn't care and if I did, I KNEW the open 242 record was well above 630ish, so I just bertstared. They gave me a 4th just in case, and I asked if it would count towards my total and he said "if no one else is in your division". I felt awkward about this because it was kind of against the rules? I mean this was not a truly legal lift based on the rules, but I was pumped, had the whole crowd behind me, and wanted to smash a PR...so I chose 639 and change, and got it!
I did end up getting highest men's unequipped coefficient which was awesome cuz I didn't use wraps. Some old women told my lady that I had a nice bod and that "he should really use wraps" lmao. They did include my 4th attempt in my coefficient, which is BS. I feel kind of bad cuz it wasn't really in the rules but I don't really care I guess. I may have got the best coefficient anyways and it was a huge PR.
It was really fun and I thought it was well run. Met lots of great people and love PLing all the more now.
Tuesday, April 26, 2011
4-26-11 Test Openers
First warmup squat of 455 didn't look deep enough, so I hit it again, then finished with my planned opener of 480. I think depth was good on these, if I can sit back better I will have it easy. For warmups, I plan on stretching out with the bar, doing a couple sets with the bar, couple sets of 3-5 at 135, couple sets of 2-5 of 225, set of 2 at 315, single of 405, single of 455.
Bench was ok...pauses sucked so I ended up doing 3 sets with my planned opener of 320. Warmups will be the bar for several sets, a few sets of 3-5 at 135, a few sets of 2-5 at 225, one single of 265, one single of 295.
Deads were ok, pretty speedy on video. Will do triples at 135 and 225, then double 315, then single 405 and 495, and open with 550.
Bench was ok...pauses sucked so I ended up doing 3 sets with my planned opener of 320. Warmups will be the bar for several sets, a few sets of 3-5 at 135, a few sets of 2-5 at 225, one single of 265, one single of 295.
Deads were ok, pretty speedy on video. Will do triples at 135 and 225, then double 315, then single 405 and 495, and open with 550.
Saturday, April 23, 2011
4-22-11 Last Heavy Day
My last heavy day before next saturday's meet. I'll test my openers Tuesday or Wednesday...maybe do a rehab-type workout once or twice next week. Felt strong on this day so I dunno if I want to change anything up too much.
Bench x 2 @ 9-10:
Did this on a narrow, more firm bench. I found that if I really squeeze my shoulder blades together on the descent, it reduces my ROM a little bit and makes the press easier. I dunno if this was from the narrow bench or the fact that it is stiffer or what.
275 @ easy
305 @ 8
325 @ 9
340 @ 10 (spotter touched the bar, but I had this in the bag. Since he touched it, I won't call it a PR though...first rep flew up though)
225 x 10
Squat x 2 @ 9-10:
405 @ easy
455 @ 8
495 @ 9 (PR)
Cut it here cuz the tendinitis/CS was raging...more on this later.
Deads x 2, worked up to a surprisingly tough 505 x 2. Not worried, 505 feels like 565 to me most of the time when I feel good.
Bench was really strong and I don't know what to expect at my meet. Could do a beastly 360, might fail on my 2nd, who knows. The tendinitis came on strong so I did some curls at the end and took an ibuprofen. I smashed some beer cans later and it really got inflamed. Will take it easy and rehab it. If I feel the slightest bit of it when I test my openers I might not bother.
Squat felt really strong. Form was really good and my depth has been great (not totally sure on this days sets, but the 495 x 2 I hit before was same depth I'd imagine and harder).
I'm thinking:
480-515-535+ on squat
320-340-350+ on bench
550-585-600+ on deadlift
Bench x 2 @ 9-10:
Did this on a narrow, more firm bench. I found that if I really squeeze my shoulder blades together on the descent, it reduces my ROM a little bit and makes the press easier. I dunno if this was from the narrow bench or the fact that it is stiffer or what.
275 @ easy
305 @ 8
325 @ 9
340 @ 10 (spotter touched the bar, but I had this in the bag. Since he touched it, I won't call it a PR though...first rep flew up though)
225 x 10
Squat x 2 @ 9-10:
405 @ easy
455 @ 8
495 @ 9 (PR)
Cut it here cuz the tendinitis/CS was raging...more on this later.
Deads x 2, worked up to a surprisingly tough 505 x 2. Not worried, 505 feels like 565 to me most of the time when I feel good.
Bench was really strong and I don't know what to expect at my meet. Could do a beastly 360, might fail on my 2nd, who knows. The tendinitis came on strong so I did some curls at the end and took an ibuprofen. I smashed some beer cans later and it really got inflamed. Will take it easy and rehab it. If I feel the slightest bit of it when I test my openers I might not bother.
Squat felt really strong. Form was really good and my depth has been great (not totally sure on this days sets, but the 495 x 2 I hit before was same depth I'd imagine and harder).
I'm thinking:
480-515-535+ on squat
320-340-350+ on bench
550-585-600+ on deadlift
Wednesday, April 20, 2011
4-19-11 Mesocycle 2/Block 4/Week 6/Upper&Lower #2
Got up at 4:45 to hunt, got rained on, long day at work, surprised how good I felt though.
Pause Squat x 2 @ 9-10 w/5% fatigue:
365 @ 8
405 @ 8
445 @ 9
465 @ 9.5
480 @ 9.5 (this felt really light; I had some spotters and several people watching so the adrenaline kicked in and I was probably good for a 3rd rep...this is some kind of PR I think).
455 @ 10
Bench x 2 @ 9-10:
275 @ 8
300 @ 9
320 @ 10
320 @ 10 (real grinder)
Did a set with 225 for like 5 reps.
My form on bench sucks...very weak.
Did some abs and a few sets of db press (got 100's for 12 on db press).
In case it isn't obvious, this is my low volume peaking "routine" I'm doing and doing all my lifts in a day (I hadn't planned on this, but due to time constraints I'm doing it this way). Friday I'll do some heavy squats low volume and work up to some light deads...probably like 545 x 2 or something, then not dead at all until the meet. Bench I'm just going to go by feel and try not to aggravate my forearm and shoulder issues. At this point I'll be lucky to get 335 at the meet. Will probably go something like 315, 335, 350 but unless I get some crazy boost in strength in the next week that 350 isn't very likely. Got my singlet today though!
Pause Squat x 2 @ 9-10 w/5% fatigue:
365 @ 8
405 @ 8
445 @ 9
465 @ 9.5
480 @ 9.5 (this felt really light; I had some spotters and several people watching so the adrenaline kicked in and I was probably good for a 3rd rep...this is some kind of PR I think).
455 @ 10
Bench x 2 @ 9-10:
275 @ 8
300 @ 9
320 @ 10
320 @ 10 (real grinder)
Did a set with 225 for like 5 reps.
My form on bench sucks...very weak.
Did some abs and a few sets of db press (got 100's for 12 on db press).
In case it isn't obvious, this is my low volume peaking "routine" I'm doing and doing all my lifts in a day (I hadn't planned on this, but due to time constraints I'm doing it this way). Friday I'll do some heavy squats low volume and work up to some light deads...probably like 545 x 2 or something, then not dead at all until the meet. Bench I'm just going to go by feel and try not to aggravate my forearm and shoulder issues. At this point I'll be lucky to get 335 at the meet. Will probably go something like 315, 335, 350 but unless I get some crazy boost in strength in the next week that 350 isn't very likely. Got my singlet today though!
4-16-11 Mesocycle 2/Block 4/Week 6/Upper&Lower #1
Went on travel for a few days, took a few days off, turkey hunted, FINALLY got in the gym. Felt weak as fuark.
Squat x 3 @ 9-10 w/5% fatigue:
365 @ easy
415 @ 8
455 @ 10
425 @ 9.5
425 @ 9.5
Felt weak, form wasn't great, all likely from lower back stress from hunting, lack of sleep, lack of good diet, traveling, etc.
Speed Deads:
6 x 2 x work up to 415
"Speed Bench" x 3:
225, 265, 275, 275, 295, 295
I think I cut it here and went home.
Squat x 3 @ 9-10 w/5% fatigue:
365 @ easy
415 @ 8
455 @ 10
425 @ 9.5
425 @ 9.5
Felt weak, form wasn't great, all likely from lower back stress from hunting, lack of sleep, lack of good diet, traveling, etc.
Speed Deads:
6 x 2 x work up to 415
"Speed Bench" x 3:
225, 265, 275, 275, 295, 295
I think I cut it here and went home.
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