Author Topic: MD State Prep  (Read 108112 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #135 on: April 16, 2014, 02:56:00 PM »
Happens. Extra day of rest never killed anyone.

Taking care of a sick kid also boosts test levels.  :)
By the time I got home you'd never guess that kid was sick.  She was bouncing off the walls.  Sick kids may boost test, but kids in general drain energy :)

17 days 'til competition

Cycle 3, week 2 (3/3/3 BENCH DAY
weight:  178.8 (feelin' plump lately)

Bench Press - paused reps
   Warmups:
   45 x 10
   45 x 10
   95 x 5
   115 x 5
   135 x 3

   Worksets:
   180 x 3
   195 x 3
   205 x 3 +3  (needed 7 for a PR, got 6)

   Jokers:
   215 x 3

   First-Set-Last
   195 x 3
   180 x 8

BBB Bench Press - paused and slow negs
   115 x 10
   115 x 10
   115 x 10
   115 x 10
   115 x 10

Chest was toast after all those sets

Pendlay Rows
   135 x 10
   135 x 10
   145 x 10
   145 x 10
   145 x 10

Offline Little Tim

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Re: BLKs Training Journal
« Reply #136 on: April 16, 2014, 10:17:00 PM »
Slow negs seem to always kill me. 

I predict sore boobies in your future.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #137 on: April 16, 2014, 11:39:40 PM »
Slow negs seem to always kill me. 

I predict sore boobies in your future.
Probably since I pretty much took last week off for max singles.  This is more volume than I've had for a while.  I have been having better luck staying tight with slow negatives.  Sounds weird, but if I let the bar drop, I lose all that tightness that is used to press the bar back up.  I have been doing paused reps since deciding on powerlifting, but the slow negs I  started concentrating on last week and they felt good.  I felt much more powerful out of the bottom.

Once my cage shows up, I'll be able to get videos of all my lifts for critique.  It is shipping on the 18th so I hope to have it by Monday or Tuesday and installed by the end of next week.

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #138 on: April 17, 2014, 05:19:17 PM »

I have been doing paused reps since deciding on powerlifting, but the slow negs I  started concentrating on last week and they felt good.  I felt much more powerful out of the bottom.

I went back a little through your journal, but not too far....have you tried floor presses?  Or I do a variation and bench in a cage and set the safeties so the bar is as close to my chest as possible and start the press with the BB sitting on the safeties and then explode off the bottom and pretty much drop the bar for the negative so I'm only working on the press.  That helped me a lot to build up strength to explode out of the hole. 
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline piperdown

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Re: BLKs Training Journal
« Reply #139 on: April 17, 2014, 05:44:35 PM »
never tried the joker sets....it has me thinking.....
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #140 on: April 17, 2014, 05:59:53 PM »
never tried the joker sets....it has me thinking.....

jokers?...unaware
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #141 on: April 17, 2014, 06:04:53 PM »

I have been doing paused reps since deciding on powerlifting, but the slow negs I  started concentrating on last week and they felt good.  I felt much more powerful out of the bottom.

I went back a little through your journal, but not too far....have you tried floor presses?  Or I do a variation and bench in a cage and set the safeties so the bar is as close to my chest as possible and start the press with the BB sitting on the safeties and then explode off the bottom and pretty much drop the bar for the negative so I'm only working on the press.  That helped me a lot to build up strength to explode out of the hole.
I've not tried them yet, but will be able to when my rack shows up.  There's only one power rack at my gym and they don't have the bench that belongs in there.  There's a metal strip going down the middle so the other benches wobble.  I don't know why they don't just remove the strip since it serves no purpose.  UPS picked up my rack this morning from Rogue so I should have it soon.

Jokers are a 5/3/1 thing.  Once you're done your As Many Reps As Possible (AMRAP), keep increasing the weight until you can't get the required minimum reps.  It adds a little more volume.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #142 on: April 17, 2014, 09:06:50 PM »
Oh yeah.  I just checked the tracking number for my rack.

Estimated Delivery:
Friday, 04/18/2014, By End of Day

Hell yeah!

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #143 on: April 18, 2014, 08:58:49 AM »
I've not tried them yet, but will be able to when my rack shows up.  There's only one power rack at my gym and they don't have the bench that belongs in there.  There's a metal strip going down the middle so the other benches wobble.  I don't know why they don't just remove the strip since it serves no purpose.  UPS picked up my rack this morning from Rogue so I should have it soon.

Jokers are a 5/3/1 thing.  Once you're done your As Many Reps As Possible (AMRAP), keep increasing the weight until you can't get the required minimum reps.  It adds a little more volume.


ahhhh..cool,  Enjoy your rack!!  Maybe one day I'll have some room for one in my house (perhaps after the kids go off to college. 

Thanks for the info on the Jokers,   I may have to give 5/3/1 a try after I'm done with my current program.
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline rangerNY

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Re: BLKs Training Journal
« Reply #144 on: April 18, 2014, 09:35:15 AM »
Good bench tips. It's my slowest progressing lift so I'm gonna mess with the slow negs on my lighter bench day to see what happens. Jealous of your new cage. Enjoy it!
- Drew

"Remember that guy that gave up?  Neither does anyone else."

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #145 on: April 18, 2014, 03:59:46 PM »
15 Days 'til Competition

Dang... UPS will deliver my rack on Tuesday.  The estimated delivery was for arrival at the freight depot.

After getting the schedule call, I grabbed my bag and headed to the gym for some squatz.  I wasn't really ready for the workout as I didn't have eggs for breakfast and only a shake.  Not to mention I was expecting to be putting a rack together and not lifting today.  Better that I squat than wrench.  At least I got 9 hours of good sleep last night.  Those nights are rare for me.

Cycle 3, Week 2 (3/3/3 SQUAT DAY)

Low-bar Squatz
   Warmups:
   45 x 10
   45 x 10
   120 x 5
   150 x 5
   180 x 3

   Worksets:
   240 x 3
   255 x 3
   275 x 3 +3

   Jokers:
   285 x 3
   295 x 3
   315 x 3 (wraps)
   330 x 3 (wraps)

   First Set Last
   255 x 3
   240 x 8

BBB Low-bar Squatz w/ 60-90 sec rest
   150 x 10
   150 x 10
   150 x 10
   150 x 10
   150 x 10

SLDL
   135 x 10
   135 x 10
   135 x 10
   135 x 10
   135 x 10

Session felt good and my legs are wore the F out now.  I did the wobble walk out of the gym.

Tomorrow:  3/3/3 PRESS DAY

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #146 on: April 19, 2014, 04:02:34 PM »
14 Days 'til Competition

Cycle 3, Week 2 (3/3/3 PRESS DAY)

Press
   Warmups:
   45 x 10
   45 x 10
   55 x 5
   65 x 5
   80 x 3

   Worksets:
   105 x 3
   115 x 3
   120 x 3 +5 - There's a PR  :)

   Jokers:
   125 x 3
   130 x 3
   140 x 1

   First Set Last
   115 x 3
   105 x 8

BBB Press w/ 60 sec rest
   65 x 10
   65 x 10
   65 x 10
   65 x 7
   65 x 7

Wide-Grip Pulldowns
   85 x 10
   100 x 10
   115 x 10

Next week:  5/3/1 Week

Online AlexanderOmand

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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 #148 on: April 20, 2014, 08:09:34 AM »
There's nobody else in my division for 40-44.

Offline doughnutgut

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Re: BLKs Training Journal
« Reply #149 on: April 20, 2014, 08:30:07 AM »
First off. Nice Pr.

Second. Cant weight for the report on your meet. Really can not weight to actually do one of these myself once i have a half decent total on the big 3.

Strange but seeing you guys all paid up and doing them just makes me want it even more. Seriously makes me fired up lol.