Author Topic: MD State Prep  (Read 147520 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #360 on: July 23, 2014, 07:43:56 PM »
17 days 'til competition

Much later workout than usual.  Overall, not too bad.  Tennis elbow and bicep tendon has been sore the last few days but they didn't really bother me much on anything.  3ct paused squats were way tougher than I thought they'd be.  I thought I'd be working up to 275 for 5 reps.  I was using a clock and I think I saw time slow down on the last few reps of the sets.

Squat Accessory, competition bench, deadlift accessory
Weight:  165.6

3ct Paused Squat
   Warmuups:
   45 x 10 x 2 sets
   135 x 5
   185 x 3
   225 x 1
   Worksets
   245 x 5 @ 8
   265 x 5 @ 9
   250 x 5 @ 8.5
   250 x 5 @ 9
Bench Press
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   115 x 5
   135 x 3
   165 x 1
   Worksets
   185 x 3 @ 7.5
   195 x 3 @ 8
   205 x 3 @ 9
   195 x 3 @ 8.5
   195 x 3 @ 8.5
   195 x 3 @ 9
BOR
   135 x 8 @ 6.5
   155 x 8 @ 8.5
   165 x 8 @ 10
   155 x 8 @ 9

Friday, competition deadlift,  bench primary, squat accessory

Offline sakustoms

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Re: BLKs Training Journal
« Reply #361 on: July 24, 2014, 06:52:57 AM »
Everything's looking good Ron. 3 second paused squats? damnů. I think I'd get stuck at the bottom, especially with the weight you're using for them.  :thumbsup:

The comp will be here before you know it now.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline Little Tim

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Re: BLKs Training Journal
« Reply #362 on: July 24, 2014, 08:50:36 AM »
Can't imagine how you feel today after those pause squats.  They'll keep you honest,  for sure.

Quick question,  do you experience any lower back issues when getting into heavier BOR?  I'm having some trouble maintaining strict form as I progress above 135# and was curious if you had any insight.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #363 on: July 24, 2014, 08:56:21 AM »
Can't imagine how you feel today after those pause squats.  They'll keep you honest,  for sure.

Quick question,  do you experience any lower back issues when getting into heavier BOR?  I'm having some trouble maintaining strict form as I progress above 135# and was curious if you had any insight.
Unless I'm doing the Pendlay version, I always deadlift the bar up, arch, then bend at the hips until I feel my arch begins to flatten.  I also bend my knees a bit so I can get more parallel. Doing them this way it doesn't hurt my lower back at all.  If I don't start from the top, I really can't get my lower back arched or tight enough to brace it.

Offline Little Tim

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Re: BLKs Training Journal
« Reply #364 on: July 24, 2014, 10:40:45 PM »
Thanks, that is worth a shot.  I was basically starting in the position.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #365 on: July 25, 2014, 02:06:08 PM »
15 days 'til competition

Last main-lift workout before a mini-vacation.  I'd like to be a little lower in weight before going on vacation, but I'll just try to be a little more mindful on my food intake.  I still want to have fun though.  When I come back off of vacation, I'll only have a week and a half to get any weight gain back off.  I'll also only have one workout per lift before the meet.

Deadlifts still giving me fits.  Not a clue as to what is going on.  Plan was to work in the 80-89% range for as many singles as I could muster with 90 seconds between attempts.

Competition deadlift, bench primary, squat accessory
Weight:  164.4

Conventional deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 1
   225 x 1
   275 x 1
   315 x 1
   Worksets: - one single every 90 seconds using 80-89% of e1RM.
   325 x 1
   345 x 1
   365 x 0 :(
   345 x 0 :(
   325 x 1
   325 x 1
   315 x 1
   315 x 1
3ct Paused Bench Press
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   150 x 3
   Worksets
   165 x 5 @ 8.5
   170 x 5 @ 9
   160 x 5 @ 8.5
   160 x 5 @ 9
Front Squats
   135 x 8 @ 7
   155 x 8 @ 8
   170 x 8 @ 8.5
   170 x 8 @ 9

Tomorrow, fluff-n-puff BB day if I have time then off 'til Thursday.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #366 on: July 26, 2014, 06:32:48 PM »
14 days 'til competition

General Workout
Weight:  164.2

Chin-ups
   bw x 5 x 2 sets
   10 x 5 x 2 sets
   15 x 5
   20 x 5
   25 x 4
Dips
   bw x 5 x 2 sets
   15 x 5
   45 x 5
   65 x 5
   80 x 3
OHP
   45 x 10 x 2 sets
   65 x 5
   85 x 5
   115 x 5
   125 x 5 (10lb 5RM PR)
   135 x 2
   125 x 3
Barbell Curls
   45 x 10 x 2 sets
   65 x 8
   75 x 8
   85 x 8
   75 x 8
Skullcrushers
   65 x 8
   75 x 8
   85 x 8 x 2 sets

Have a good weekend folks!

Offline Countryliftin

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Re: BLKs Training Journal
« Reply #367 on: July 29, 2014, 10:54:35 AM »
good work lately man

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #368 on: July 30, 2014, 09:55:45 PM »
good work lately man
Thanks man!  Just back from vacation at the beach and looking forward to lifting again tomorrow.  I haven't gotten on a scale yet, but I do believe I put a little extra pressure on myself to make weight next weekend.  Hopefully it's mostly water.  I'm going to finish these last two beers before I start worrying about it though.

Offline Countryliftin

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Re: BLKs Training Journal
« Reply #369 on: July 31, 2014, 05:26:41 AM »
Can't stop living and enjoying life man. I'm sure you'll be alright. Hope you enjoyed vacation.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #370 on: July 31, 2014, 03:13:25 PM »
9 days 'til competition
Holy smokes! Single digit days now!

Deadlift, Bench Primary, Squat Accessory
Weight:  171.6  :o

Conventional Deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 5
   225 x 3
   275 x 1
   Worksets
   315 x 1
   335 x 1
   355 x 1
   375 x 0 :(
   345 x 1
Bench Press w/ 2ct paused reps
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   150 x 3
   Worksets
   165 x 3 @ 7
   175 x 3 @ 8
   185 x 3 @ 8.5
   195 x 3 @ 9
   185 x 3 @ 8
   185 x 3 @ 8
   185 x 3 @ 8.5
   185 x 3 @ 8.5
   185 x 3 @ 9
Front Squats
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   Worksets:
   165 x 6 @ 8
   175 x 6 @ 8.5
   185 x 6 @ 9
   175 x 6 @ 9

I'm just going to have to do what I can do next weekend for deadlifts.  Hopefully the bar will add some plates for me.  Planned opener is 350# so that should give me an idea.  I'd really like to at least get a PR above 370# by the final lift.

Today's bench press felt great.  I was getting stronger in the middle of the workout with no pain at all in my bicep tendon.

Front squats are tough as hell for me for some reason.  Having a slight sunburn on my chest and shoulders from the beach sun made it more enjoyable too.

Saturday:  Competition Squat, Bench Accessory, Deadlift Primary

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #371 on: August 02, 2014, 03:54:26 PM »
7 days 'til competition

This time next week, I'll probably be heading into deadlifts at the meet.  This will be my second to last workout with one on Monday.  I may go ahead and get it in tomorrow depending on how my triceps feel after today's CGBPs.

Comp. Squat, Bench Accessory, Deadlift Primary
Weight:  165  8)

LOWBAR SQUAT
   Warmups:
   45 x 10  x 2 sets
   135 x 5
   185 x 5
   225 x 5
   275 x 1
   315 x 1
   Worksets:
   340 x 1
   355 x 1 x 2 sets
   225 x 8
CGBP
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   Worksets
   155 x 6 @ 7
   165 x 6 @ 7.5
   175 x 6 @ 8
   185 x 6 @ 9
   175 x 6 @ 8
   175 x 6 @ 8.5
   175 x 6 @ 9
1-1/2" Deficit Deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 5
   225 x 3
   Worksets:
   275 x 3 @ 8
   295 x 3 @ 8.5
   315 x 3 @ 9.5
   285 x 3 @ 8
   285 x 3 @ 8.5
   285 x 3 @ 9

Tomorrow or Monday:  Squat Primary (light), Comp. Bench, Deadlift Accessory (light)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #372 on: August 03, 2014, 07:31:55 PM »
6 days 'til competition

Bench Day
Weight:  164.2

Comp. Bench Press
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   125 x 5
   145 x 3
   165 x 1
   185 x 1
   205 x 1
   225 x 1
   185 x 8

Done.  I didn't feel like I had any good bench days last week so I figured I'd work up to at least my planned opener of 220.  I'm not sure if I'll take the rest of the week off or maybe do a 50% 5x5 on Tuesday just to stay loose and work a little form.  I'll figure that out on Tuesday :)

This puts my planned openers at 340/220/350 and try to work towards 375/250/375.

Offline djflex

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Re: BLKs Training Journal
« Reply #373 on: August 03, 2014, 08:07:20 PM »
Bl , if i may be so bold as to ask a question. I know you been a long time cut. As you are roughly my height, i am curious if you feel you can "hold" this weight. I ask because at some point i am going to need to find a happy weight that i can maintain and work with. My goals are a little differnet this time out.


Also some awesome lifts up in here brother
Carrots may be good for your eyes,
But booze will double your vision

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #374 on: August 03, 2014, 08:53:12 PM »
Bl , if i may be so bold as to ask a question. I know you been a long time cut. As you are roughly my height, i am curious if you feel you can "hold" this weight. I ask because at some point i am going to need to find a happy weight that i can maintain and work with. My goals are a little differnet this time out.


Also some awesome lifts up in here brother
I could easily hold this weight since I have plenty more to lose.  I'd guess there's an easy 10-15 lbs of fat that I could cut.  My wife last measured my bf% at 13.4% in late June and I'm only a couple lbs lighter now.  Cutting 15lbs would land me in the lower end of my current 165lb weight class so there's no point in going lower except for aesthetic reasons and I don't want to loose any muscle.  I'm kinda tired of cutting and not making any progress on bench and deadlifts so I'm leaning towards bulking after the meet but still stay within range of 165.  Chances are my next meet won't be until May next year.  Once I can't make weight at 165 without losing muscle, I'll stick with 181lb class.  I think that is actually my "happy" weight and always was when I was in my 20s but I had a lot more muscle and a lot less fat.