MD State Prep

[BLK00TJ]

F*ck you snow, and F*ck you deload!  I'm not ready for a deload just yet.  I went out and shoveled 6-8" of white crap off my walks, cars, and driveway then grabbed my gym bag and headed to the gym to do me some squats!


Cycle 2, Week 1 (SQUAT DAY)
Today's weight 169.8 (less than 10lbs to goal!)
Lowbar squats (pounds) All reps paused in the hole
   Warmups:
   bar x 15 x 15
   110 x 5
   135 x 5
   165 x 3

   Worksets:
    185 x 5
    215 x 5
    245 x 5 +3

BBB Squats (down pyramid):
    215 x 8
    215 x 8
    185 x 8
    155 x 8
    155 x 8

Lying Leg Curls
   70 x 10
   70 x 10
   70 x 10
   70 x 10
   70 x 8

Done!

No PRs today and I'm sure the 60 minutes of shoveling snow had something to do with it.  I do feel good about the workout though and I even made it more difficult by pausing for a 2-count on every rep at the bottom.  It was so much harder that I only did 8s for the BBB part instead of doing 10s.  My legs feel like they should rival Tom Platz but unfortunately, they don't yet.

Tomorrow, BENCH DAY!

[taylor9569]

F*ck you snow, and F*ck you deload!  I'm not ready for a deload just yet.  I went out and shoveled 6-8" of white crap off my walks, cars, and driveway then grabbed my gym bag and headed to the gym to do me some squats!

This made me smile.
Couple of years ago we had some bad (for us) snow. Took me 45 mins to do about 8 miles to the gym, and I was the only one there.

Good stuff gettin it done 

[sakustoms]

Solid squats, especially the delay in the hole. Hope to be there one day. 

[BLK00TJ]

Thanks man!  Those pauses at the bottom made me steal the wife's rolling pin for my quads.  The foam roller wasn't enough this time.

Looking into a PL competition sometime in May.  Either the 3rd or 17th.  I should be able to make it to 165 easily by then, I just hope to retain and gain strength while doing so.

[BLK00TJ]

It's official!  I just registered for the RPS Mid-Atlantic State Championships and Military Nationals for May 3rd.  Wish me luck!

[sakustoms]

It's official!  I just registered for the RPS Mid-Atlantic State Championships and Military Nationals for May 3rd.  Wish me luck!

Good luck man. I'm sure you'll kill it. Where is it at?

[BLK00TJ]

It's official!  I just registered for the RPS Mid-Atlantic State Championships and Military Nationals for May 3rd.  Wish me luck!

Good luck man. I'm sure you'll kill it. Where is it at?

Gambrills/Crofton.  Just south of Baltimore.

[BLK00TJ]

First day trying a true powerlifting setup for bench.  I think I need a little more mobility in my hip flexors.  It was downright uncomfortable but I'm sure I'll get used to it.  I also think I could benefit from raising the area where my short legs go in order to really get all the benefits.


Cycle 2, Week 1 (BENCH DAY)
Today's weight: 170.2

Bench (pounds):
   Warmups:
   bar x 15 x 15
   85 x 5
   110 x 5
   130 x 3

   Worksets (paused reps):
   140 x 5
   165 x 5
   185 x 5 +6 - New PR Rep Record!

BBB Bench:
   165 x 8
   165 x 7
   140 x 9
   120 x 10
   120 x 10

DB Rows
   60 x 10
   65 x 10
   65 x 10
   60 x 10
   55 x 10

2 Days 'til Deadlift day!

[Bando]

   185 x 5 +6 - New PR Rep Record!

 

[Senator]

Good session and good luck training for the PL meet, always gutsy of people to do this shit competitively.

[sakustoms]

First day trying a true powerlifting setup for bench.  I think I need a little more mobility in my hip flexors.  It was downright uncomfortable but I'm sure I'll get used to it.  I also think I could benefit from raising the area where my short legs go in order to really get all the benefits.


Cycle 2, Week 1 (BENCH DAY)
Today's weight: 170.2

Bench (pounds):
   Warmups:
   bar x 15 x 15
   85 x 5
   110 x 5
   130 x 3

   Worksets (paused reps):
   140 x 5
   165 x 5
   185 x 5 +6 - New PR Rep Record!

BBB Bench:
   165 x 8
   165 x 7
   140 x 9
   120 x 10
   120 x 10

DB Rows
   60 x 10
   65 x 10
   65 x 10
   60 x 10
   55 x 10

2 Days 'til Deadlift day!

Congrats on the PR. 

[BLK00TJ]

58 days 'til competition

Nothing special today.  Weights felt very heavy today probably because I bumped this cycle up 20 lbs instead of the recommended 10 lbs.  I tried  one joker set with an alternating grip and no straps, but I think my forearms were already toast and I almost dropped the bar.  I really, really need to work on grip.  I'm going to work one joker into each movement slowly so I can get a better idea of opening weights.  They won't be anywhere near my true max, but at least I'll get used to holding heavier weights.  Probably not even considered a true Joker set.


Cycle 1, Week 3  (DEADLIFT DAY)
today's weight: 170.4

Conventional Deadlifts (pounds):
   Warmups:
   135 x 5
   165 x 5
   195 x 3

   Worksets:
   210 x 5
   245 x 5
   285 x 5 +3 (straps)

   Joker
   315 x 1

BBB Conventional Deadlifts:
   245 x 8
   245 x 8
   210 x 8
   180 x 8
   180 x 8

Cable Crunches
   80 x 15
   80 x 15
   80 x 15
   80 x 15
   80 x 15

Tomorrow: Press day

[sakustoms]

Good deads numbers, especially the + set. 

Comp will be here before you know it.

[taylor9569]

Good stuff on entering the comp. With consistency like you've got you'll do well  

[Little Tim]

That's a lot of deadlifting for one session.