Author Topic: MD State Prep  (Read 89684 times)

Offline BLK00TJ

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Re: MD State Prep
« Reply #1770 on: March 07, 2018, 06:57:43 PM »
Man that's a lot of squats Ron. Good on you for finding a foot placement that works. I'm too stubborn and would just keep at it with the pain. The different foot placement would be more of a hindrance to me than the pain.  I know it's a mental thing for the most part but I guess that's me. Nice work all around and cool you "fixed" your belt.
The hindrance is that I have to use my quads more and less hips.  My quads are weak as hell.

CBB-W9D2
Conventional Deadlifts
   335 x 4
   335 x 4
   335 x 4
   335 x 4
   285 x 4
   285 x 4
Pin Press (chest height)
   185 x 4 @-
   195 x 4 @6.5
   205 x 4 @7
   215 x 4 @8
   215 x 4 @8
   225 x 4 @9
Lowbar Squats
   255 x 5
   255 x 5
   255 x 5
Wide-grip BOR
   175 x 8
   175 x 8
   175 x 8
   175 x 8

Deadlifts and pin presses felt strong.  Top sets on IG.  Was nervous with squatting, but hip held up.

Online piperdown

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Re: MD State Prep
« Reply #1771 on: March 08, 2018, 07:51:25 AM »

The hindrance is that I have to use my quads more and less hips.  My quads are weak as hell.


Heavy BB Hack squats over 8-12 weeks would fix the weak quads.
I can't believe how fatigued my quads are after doing them. To the point it feels like my legs are going to collapse.
Unless you like front squats better.
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Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: MD State Prep
« Reply #1772 on: March 08, 2018, 09:08:58 AM »
Strong deads and pin press Ron, looks like the hip is holding up! Where is your pain exactly?
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Online reduni

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Re: MD State Prep
« Reply #1773 on: March 08, 2018, 12:49:03 PM »
Strong work Ron. I think I may have to try pin presses someday. Seems like everyone is doing them. Not till after the meet though.
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1774 on: March 09, 2018, 06:11:56 PM »

The hindrance is that I have to use my quads more and less hips.  My quads are weak as hell.


Heavy BB Hack squats over 8-12 weeks would fix the weak quads.
I can't believe how fatigued my quads are after doing them. To the point it feels like my legs are going to collapse.
Unless you like front squats better.
I'm going to work more on high bar for a while after these next two meets.  Also, maybe work on putting some mass on them too.  Hate front squats, but I'll do them too for some variety.

Strong deads and pin press Ron, looks like the hip is holding up! Where is your pain exactly?

Deep in the hip capsule.  yeah, worst place it could be felt and has me worried of a labrum tear.  Wasn't too bad today, but definitely not 100%.

Strong work Ron. I think I may have to try pin presses someday. Seems like everyone is doing them. Not till after the meet though.
Honestly, I don't care for them much.  I'd rather t-shirt or spoto presses so I'm holding 100% of the weight at all times.  Strange that I do like pin squats though.   :o  but I think that's because it is kind of easy to almost rest that the bottom of a squat.


Program is finally getting into more of the RPE side of training.  8)
CBB-W9D3
2ct Paused Lowbar Squat - 1+2F, x4@9 **
   275 x 4 @8
   285 x 4 @9
   270 x 4 @8.5
   270 x 4 @9
CGBP - 1+2R, x4 @8 **
   195 x 4 @6
   205 x 4 @7
   215 x 4 @8
   215 x 4 @9
   215 x 4 @10
Conventional Deadlift
   275 x 5
   275 x 5
Pullups
   bw x 8
   bw x 8
   bw x 8
   bw x 8

** 1+2F, x4 @9 means work up to a 4 rep set where I could have only done one more rep, then drop 5% off the bar and do 2 more sets of 4.  Similarly, 1+2R, @8 means to work up to a 4 rep set where I could have done 2 more reps, then do 2 more sets at the same weight.  F is a fatigue set and R is a repeat set.

Online ShawnJ

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Re: MD State Prep
« Reply #1775 on: March 09, 2018, 07:35:30 PM »
Now you are getting into some cool stuff Ron! Excellent session. I have a bit of a double whammy in my hip, hip flexor on the right is always tight and painful, so much so that people ask me if I am limping. I also have pain deep in the hip capsule on the same side as well but it’s not always present.
Do you follow “squat university” on youtube? I recommend checking it out, that guy has the answer for everything and anything squat related and squat related injury. I do his banded hip warmup for my hip flexors every time I squat and seems to allow me to be pain free during the squat itself.
My pain comes shortly after
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Offline Andrew

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Re: MD State Prep
« Reply #1776 on: March 10, 2018, 02:01:38 PM »
Those fatigue sets and repeat sets look like a great way to accumulate volume. Cool program. And great training Ron
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1777 on: March 10, 2018, 04:43:17 PM »
Thanks guys.  Felt like I was going through the motions today.  Had to force myself off the couch to train.

CBB-W9D4
2ct Paused Deadlifts - 1+2F, x4 @9
   295 x 4 @7
   315 x 4 @8
   335 x 4 @9
   320 x 4 @8
   320 x 4 @8.5
2-chain Bench Press - 1+1F, x8 @9
   135 x 8 @8
   145 x 7 @8
   145 x 8 @8.5
   145 x 8 @9
OHP - 1+3R, x7 @8
   95 x 7 @6
   105 x 7 @7
   115 x 7 @8
   115 x 7 @9
   115 x 7 @9.5
   115 x 6 @10
DB Rows
   85 x 8
   85 x 8
   85 x 8
   85 x 8
   85 x 8

Online reduni

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Re: MD State Prep
« Reply #1778 on: March 10, 2018, 06:22:42 PM »
Looks a little too much like algebra Ron. This is weight lifting here. ;D Some good sessions despite the lack of motivation. I get like that sometimes too but once I'm warmed up I'm usually okay.
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1779 on: March 10, 2018, 07:13:44 PM »
Lol... there's a legend at the bottom of yesterday's session. I had to re-watch Bryce's explanation prior to that session to make sure I was doing it right.  I've done fatigue sets in the past, but never repeats.

Online ShawnJ

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Re: MD State Prep
« Reply #1780 on: March 11, 2018, 09:33:55 AM »
Another solid session Ron, strong work on the paused deads, lots of volume hit there.
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1781 on: March 12, 2018, 06:56:43 PM »
Damn Bryce is trying to kill me.  7 sets of 4 on bench press at 85% of my training max has got to be a typo.  I knew I was in trouble when the first set was an @8.5.  I extended my rest periods so I could get all my reps though.  Barely got them all though.

CBB-W10D1
Pain-free Lowbar Squat - hooray hip!
   315 x 3 @8
   315 x 3 @8
   315 x 3 @8
   315 x 3 @8.5
   315 x 3 @9
   315 x 3 @9.5
   275 x 4 @7
   275 x 4 @7
Paused Bench Press
   225 x 4 @8.5
   225 x 4 @8.5
   225 x 4 @9
   225 x 4 @9
   225 x 4 @9.5
   225 x 4 @9.5
   225 x 4 @10
   195 x 4 @7
   195 x 4 @8
BOR
   165 x 6
   175 x 6
   185 x 6
   195 x 6
Rolling Planks
   4 x 20

Offline BLK00TJ

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Re: MD State Prep
« Reply #1782 on: March 14, 2018, 07:24:20 PM »
Shortened session since today was my wife's birthday and we went out for dinner.  I over-ate but stayed away from booze.

CBB-W10D2
Conventional Deadlift
   345 x 3 @6? 
   345 x 3
   345 x 3
   345 x 3
   345 x 3 @7
   295 x 4
   295 x 4
Pin Press at chest level
   205 x 5 @6
   215 x 5 @7
   215 x 5 @7.5
   225 x 5 @8.5
Lowbar Squats
   none
Wide-grip BOR
   none
« Last Edit: March 14, 2018, 07:26:48 PM by BLK00TJ »

Online ShawnJ

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Re: MD State Prep
« Reply #1783 on: March 14, 2018, 08:57:31 PM »
Jeebus buddy, that squat and bench day was nuts! Grats on surviving. Nice work on the pulls and happy bday to wifey!!
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Offline Dave

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Re: MD State Prep
« Reply #1784 on: March 14, 2018, 09:04:28 PM »
I'm getting excited to run this program fully after following along. Sounds like it's going great Ron.
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs