Author Topic: MD State Prep  (Read 77470 times)

Online Dave

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Re: MD State Prep
« Reply #1650 on: January 08, 2018, 06:46:29 PM »
I'll be following along with this since it was another one of my started but stopped programs.  It's still in the back of my mind for when i become a bit more of a proficient lifter.  It'll be great to see somebody run it through in it's entirety. 
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1651 on: January 09, 2018, 06:56:21 AM »
I'll be following along with this since it was another one of my started but stopped programs.  It's still in the back of my mind for when i become a bit more of a proficient lifter.  It'll be great to see somebody run it through in it's entirety.

I should be thanking you for finding it for me.  Back then, I dismissed it because it was so long of a program, but the more I thought about it, what's the point of trying to peak every 8 weeks?  Why the rush when I only compete 2x a year at most?  I'm actually going to be adding 2 weeks to it since my meet was 18 weeks out from when I started the program.  Still unsure where the weeks will be adjusted or if they will be deload or volume weeks.

Offline BLK00TJ

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Re: MD State Prep
« Reply #1652 on: January 10, 2018, 05:49:08 PM »
CBB-W2D2
Competition Deadlift (conventional)
   275 x 3
   315 x 1
   335 x 1
   355 x 1
   375 x 1 @9
   280 x 6
   280 x 6
   280 x 6
   280 x 6 @5
3ct Pause Bench
   160 x 6
   160 x 6
   160 x 6 @<5
High Bar Pause Squat
   245 x 6
   245 x 6
   245 x 6 @8
Wide Grip BOR
   135 x 8
   145 x 8
   155 x 8
   175 x 8

Online ShawnJ

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Re: MD State Prep
« Reply #1653 on: January 10, 2018, 07:46:35 PM »
Excellent work Ron, that's a shitpile of deads followed by a shitpile of bench and squats.
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Online Get-n-fit

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Re: MD State Prep
« Reply #1654 on: January 11, 2018, 08:20:36 AM »
Great work Ron, tons of volume!   Do you have any numbers in mind for the meet?
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1655 on: January 11, 2018, 08:39:24 AM »
Great work Ron, tons of volume!   Do you have any numbers in mind for the meet?
Thanks!  Too far out really to come up with any numbers.  I'll be 2 weight classes lower, so if I get any PRs that'd be cool with me  8).  Last meet I was 198, and this one I'll be at 165.  Sitting at about 179 now and cutting slow maintaining strength pretty well.

Online reduni

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Re: MD State Prep
« Reply #1656 on: January 11, 2018, 12:52:38 PM »
Awesome session Ron. Tons of metal moved. 165 is a hell of a goal too. Good luck to you sir.
the only easy day was yesterday

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Online Get-n-fit

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Re: MD State Prep
« Reply #1657 on: January 11, 2018, 03:11:02 PM »
What's the reasoning between calling lifts "Competition?"  Are you performing them different than normal or is someone yelling out the calls?  Just wondering.
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1658 on: January 11, 2018, 04:16:20 PM »
What's the reasoning between calling lifts "Competition?"  Are you performing them different than normal or is someone yelling out the calls?  Just wondering.
Competition means 1) following commands in my head for the lift and 2) using the style I intend to compete in.  Highbar/Lowbar, sumo/conventional.

Awesome session Ron. Tons of metal moved. 165 is a hell of a goal too. Good luck to you sir.
Yeah, so far so good.  I was able to easily hold onto 180 through the holidays which normally would be about impossible for me.  I was able to enjoy beer while doing it too which was nice.  I am giving up beer until I can get to 170 and within a water cut reach of 165 though.

Online Get-n-fit

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Re: MD State Prep
« Reply #1659 on: January 11, 2018, 04:32:23 PM »

Competition means 1) following commands in my head for the lift and 2) using the style I intend to compete in.  Highbar/Lowbar, sumo/conventional.

makes sense, thanks!
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Online Dave

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Re: MD State Prep
« Reply #1660 on: January 11, 2018, 08:57:49 PM »
Good for you continuing with the weight loss while prepping for a meet.  Sounds like it hasn't been all that tough for you either.  When was the last time you were at 165?
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1661 on: January 12, 2018, 06:19:20 PM »
Good for you continuing with the weight loss while prepping for a meet.  Sounds like it hasn't been all that tough for you either.  When was the last time you were at 165?

The last time I was 165 was August of 2014 at the NY States meet where I weighed in at 162.2.  After that meet I competed at a fluffy 181 for a while but got really fat again in '16 taking most of the year off of training.  I cut to 198 last May and gave up trying to make 181 for it.

CBB-W2D3
Pin Squat (pins set for full depth)
   255 x 5
   255 x 5
   255 x 5 @7
CGBP
   205 x 5
   205 x 5
   205 x 5 @8
1-Arm DB Rows
   60 x 10
   60 x 10
   60 x 10
   60 x 10
   60 x 10
Birddogs (reps per side)
   3 x 6

Offline Andrew

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Re: MD State Prep
« Reply #1662 on: January 13, 2018, 01:41:48 AM »
Nice pin squats and CGBP
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1663 on: January 13, 2018, 05:56:44 PM »
Nice pin squats and CGBP

Thanks Andrew.  Not getting heavy yet so I'm really trying to dial in my form.

CBB-W2D4
Conventional Deadlift
   275 x 1
   315 x 1
   355 x 1
   385 x 1 @8.5
2ct Pause Deadlift
   260 x 5
   260 x 6
   260 x 6 (spreadsheet says 3x5 but next week goes back to 3x6 plus a weight increase.  I need to email Bryce since I think it may be an error.)
Rep Bench (Touch and Go)
   170 x 10
   170 x 10
   170 x 10
SLDL
   170 x 10
   170 x 10
   170 x 10 (these were supposed to be 8 reps, but my comprehension sucks)
Pullups
   bw x 7
   bw x 6
   bw x 6
   bw x 6 (need to work these more often.  normal grip is much harder than neutral grip)
Dips
   bw x 10
   20 x 10
   20 x 10
   20 x 10 (I miss doing these.  Going to make them a staple.)

Online reduni

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Re: MD State Prep
« Reply #1664 on: January 13, 2018, 08:03:49 PM »
A couple of solid sessions Ron. It looks like a pretty varied routine. Keeps things interesting. What are bird dogs?
the only easy day was yesterday

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