Author Topic: MD State Prep  (Read 101014 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #60 on: March 17, 2014, 03:32:20 PM »
Long day in the squat rack.  Not too bad and I think I'll get more reps coming out of next week's deload.

Cycle 2, Week 3  (5/3/1 - SQUAT DAY)
Today's weight:  173.0
Lowbar Squats (pounds):
   Warmups:
   45 x 10
   45 x 10
   115 x 5
   145 x 5
   175 x 3

   Worksets:
   215 x 5
   245 x 3
   275 x 1 +2 (most weight I've had on my back in nearly 20 years :D)

   285 x 1 (Joker)
   300 x 1 (Joker)  tough enough to call it quits there.  Next bump would have been 315 which I don't think I'd have gotten.

   245 x 3 (FSL)
   215 x 5 +6 (FSL)

BBB Squats w/ 1 minute rest:
   145 x 10
   145 x 10
   145 x 10
   145 x 10
   145 x 10

Leg Curls
   65 x 10
   70 x 10
   70 x 10
   70 x 10
   70 x 9

The SBD knee sleeves were pretty nice.  I'm not sure how much rebound they offer but it wasn't much.  Kept my knees toasty warm which is all I wanted.  They are easy to get on but didn't want to come off once I had some sweat in there.  I still want my belt from Inzer!!!!

Tomorrow:  BENCH DAY

Offline Senator

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Re: BLKs Training Journal
« Reply #61 on: March 17, 2014, 05:06:41 PM »
very good squaterday, deload well deserved

Offline sakustoms

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Re: BLKs Training Journal
« Reply #62 on: March 18, 2014, 06:36:06 AM »
Great squat day. Now you can take it easy for a week. ;)
Eric


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

Offline taylor9569

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Re: BLKs Training Journal
« Reply #63 on: March 18, 2014, 09:14:24 AM »
Excellent squattin  :)
T.G.F.M.M. /  Thank God For Muscle Memory - Bando

Lee.

Offline Daniel0636

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Re: BLKs Training Journal
« Reply #64 on: March 18, 2014, 12:25:09 PM »
Damn nice squat numbers!

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #65 on: March 18, 2014, 04:23:59 PM »
Next week's deload couldn't be more timely.  Last night I had to ice my knee since it was aggravated and today my right bicep near the elbow is screaming for ice.  Sucks getting old.  I ended up skipping the DB rows due to the bicep and only did one Joker set for fear of making things worse.  Tomorrow is an off day which is good.

I'm getting more comfortable in the bench using more of a powerlifting setup.  I wish my gym had the old style plates with a flat side to raise my feet up higher though.  All of ours were grip-plates. 

Cycle 2, Week 3  (5/3/1 - BENCH DAY)
Today's weight:  ???.?
Bench (pounds):
   Warmups:
   45 x 10
   45 x 10
   90 x 5
   110 x 5
   135 x 3

   Worksets:
   165 x 5
   190 x 3
   210 x 1 +3

   220 x 1 (Joker)

   190 x 3 (FSL)
   165 x 5 +5 (FSL)

BBB Bench w/ 1 minute rest:
   110 x 10
   110 x 10
   110 x 10
   110 x 10
   110 x 10

DB Rows
   Skipped 'em (rest/ice the old elbow)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #66 on: March 20, 2014, 03:36:08 PM »
Whooohooo!  First time using my newly built deadlift platform!  The polyurethane was a little slick so I had to wet my socks to keep from sliding too much.

Cycle 2, Week 3 (5/3/1 - DEADLIFT DAY)

Conventional Deadlifts (pounds)
WARMUP
   130   x 5
   160   x 5
   195   x 3

WORK SETS
   240   x 5
   275   x 3
   305   x 1 +7 (New PR rep record)  :pepper:

JOKERS
   320   x 1
   340   x 1
   355   x 0

First Set Last
   275   x 5 (was only supposed to do 3)
   240   x 1 +7

Boring But Big
   185   x 10
   185   x 10
   185   x 10
   185   x 10
   185   x 10

Hanging Leg Raises
   x15
   x15
   x15
   x15
   x15
 


I keep meaning to try sumo deadlifts on my boring but big sets, but keep forgetting.  I'm interested in seeing how they work for me.

I called Inzer last night, and they told me my stuff is ready for shipment.  Almost three weeks since I ordered. :-\  I purposely order a black belt since their website said they usually always have them in stock.  Should have ordered blue instead if the wait was the same.  Next week will be a deload so I won't need it until the week after.

Uploading the video of all my worksets up through the jokers now.  Once it's done I'll post it up.

Offline tobymax

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Re: BLKs Training Journal
« Reply #67 on: March 20, 2014, 04:17:52 PM »
Nice work there, and nice platform.  That's a whole lot of deadlifting! 
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online AlexanderOmand

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Re: BLKs Training Journal
« Reply #68 on: March 20, 2014, 04:32:37 PM »
I just heard back from RPS about my weight.  They said I'll compete at the weight class I weigh in at.  My cut is now officially over and I have 12 lbs to add back on in 51 days.  I'm going to love this bulk!  Sam Adams in the fridge waiting for the kids to go to bed and I'm going to eat like a king tomorrow.  I can't wait for breakfast.
Yep, that's the way it works.  You compete at the weight you weigh-in at.  If you aim for the 165's and come in at 166, you compete in the 181's.

I wish I'd caught you a few days back, to let you know the other half of the weigh-in strategy.

You've got 51 days, and were damn near 165.  In reality, you could keep your weight right there, and stop eating Thursday evening before the weigh-in.  I'm assuming you're going to do the smart things, and weigh-in Friday evening.  That 24 hour period of not eating, you'll drop 3-4lbs, and make the 165's easy.  As soon as you step off that scale, and Gene has recorded your weight, you can start eating.

Seriously, eat like you've never eaten before.  Chocolate Chip pancakes, soaked in syrup.  Bacon. Gatorade/Pedialite. Snickers bars.  a dozen whole eggs.  Keep eating for 4-5 hours straight.  If it's a big Meet, you'll be lifting on Saturday afternoon.  Keep eating moderately throughout the day.  In all seriousness, you want to put on 10-15lbs between when you weigh-in and when you step on the platform.  Hit the Preworkout, and your strength will blow up.

The only time your bodyweight matters is when you weigh in.  After that, you can gorge yourself. 

The continued effect of that, is to eat and make it to the top end of the 181's weigh in at 180, and gorge yourself up to the high 190's.  You'll PR and amaze yourself.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #69 on: March 20, 2014, 06:09:58 PM »
I just heard back from RPS about my weight.  They said I'll compete at the weight class I weigh in at.  My cut is now officially over and I have 12 lbs to add back on in 51 days.  I'm going to love this bulk!  Sam Adams in the fridge waiting for the kids to go to bed and I'm going to eat like a king tomorrow.  I can't wait for breakfast.
Yep, that's the way it works.  You compete at the weight you weigh-in at.  If you aim for the 165's and come in at 166, you compete in the 181's.

I wish I'd caught you a few days back, to let you know the other half of the weigh-in strategy.

You've got 51 days, and were damn near 165.  In reality, you could keep your weight right there, and stop eating Thursday evening before the weigh-in.  I'm assuming you're going to do the smart things, and weigh-in Friday evening.  That 24 hour period of not eating, you'll drop 3-4lbs, and make the 165's easy.  As soon as you step off that scale, and Gene has recorded your weight, you can start eating.

Seriously, eat like you've never eaten before.  Chocolate Chip pancakes, soaked in syrup.  Bacon. Gatorade/Pedialite. Snickers bars.  a dozen whole eggs.  Keep eating for 4-5 hours straight.  If it's a big Meet, you'll be lifting on Saturday afternoon.  Keep eating moderately throughout the day.  In all seriousness, you want to put on 10-15lbs between when you weigh-in and when you step on the platform.  Hit the Preworkout, and your strength will blow up.

The only time your bodyweight matters is when you weigh in.  After that, you can gorge yourself. 

The continued effect of that, is to eat and make it to the top end of the 181's weigh in at 180, and gorge yourself up to the high 190's.  You'll PR and amaze yourself.
I was one of those lucky high school wrestlers that never had to cut weight.  I had trouble keeping it on to stay in my weight class.

I wasn't happy with the strength I was losing.  I'd rather put up big weights and come in last than win my weight class with weights less than what I've done recently.   For my first meet, I just want to get familiar and have fun.  If I come up to NY in August, I'll work on competing at that one :D  I'm still working on the wife to get that one all set.  The cutoff shouldn't be for a while.

Offline sakustoms

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Re: BLKs Training Journal
« Reply #70 on: March 21, 2014, 09:07:08 AM »
tons of deadz in here. Congrats on the PR
Eric


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

Online AlexanderOmand

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Re: BLKs Training Journal
« Reply #71 on: March 21, 2014, 10:20:55 AM »
I was one of those lucky high school wrestlers that never had to cut weight.  I had trouble keeping it on to stay in my weight class.

I wasn't happy with the strength I was losing.  I'd rather put up big weights and come in last than win my weight class with weights less than what I've done recently.   For my first meet, I just want to get familiar and have fun.  If I come up to NY in August, I'll work on competing at that one :D  I'm still working on the wife to get that one all set.  The cutoff shouldn't be for a while.
That is really what it's about. Competing where you feel comfortable.  When it comes to powerlifting, Bigger = Stronger.  Choosing to build up to a Meet, will be a lot more fun, that cutting down to a weight class.

This is the first Meet where I've had to cut to make the 242's.

NY, will be fun.  As for the Missus, she'll be in good company with all of our ladies.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #72 on: March 21, 2014, 01:37:55 PM »
Days 'til competition:  43

Last day before next week's deload.  I'm hoping my knee stops bothering me with the rest.

Cycle 2, Week 3 (5/3/1 - PRESS DAY)

Press (pounds)
WARMUP
   50   x 5
   65   x 5
   75   x 3

WORK SETS
   95   x 5
   110   x 3
   120   x 1 +5

JOKERS
   125 x 1
   135 x 1
   140 x 1
   145 x 1
   150 x 0

First Set Last
   110   x 3
   95   x 1 +10

Boring But Big - 1 minute rest
   65   x 10
   65   x 10
   65   x 10
   65   x 10
   65   x 10

Chinups - Done throughout the morning
   BW x 8
   BW x 8
   BW x 8
   BW x 8
   BW x 8

Offline taylor9569

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Re: BLKs Training Journal
« Reply #73 on: March 21, 2014, 03:25:44 PM »
O.K. I gotta ask, what are jokers?
T.G.F.M.M. /  Thank God For Muscle Memory - Bando

Lee.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #74 on: March 21, 2014, 03:49:42 PM »
O.K. I gotta ask, what are jokers?
Jokers are where after you are done your AMRAP (As Many Reps As Possible) set, you keep bumping the weight up and try to achieve your rep goal for the week.  For instance, my rep goal on the last working set was 1 rep.  So I keep adding 5% to the bar and get 1 rep each time until I reach failure.  Last week's workout the AMRAP set was 3, so after I was done that set, I added 5% to the bar and tried to get 3 reps.  Keep going until you can't hit the rep goal.  It's just another way to add more volume and push heavier stuff.  Wendler introduced the method in the Beyond 5/3/1.  I like them because it really pushes me to go heavier.