Author Topic: MD State Prep  (Read 100807 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #300 on: June 16, 2014, 03:20:38 PM »
54 days 'til competition

Back in October, I set my goals for this year to squat 315 x 5, bench 225 x 5, and deadlift 405 x 5.  Today I did the squat fairly easy.  I knew I was close and I felt good today so I went for it. I even had energy to do some singles afterwards setting 2 more PRs.  Not too shabby for a skinny legged, former fat guy.  I know I'm close on bench and would probably be able to do 225 x 5 if not for my cuts.  Deadlift?  Well, I don't know WTF is wrong there.  I'm stalled at the same f'ing weight as I was at my comp in early May.  Am I going to be one of those weirdos that can squat more than I can deadlift?  Hopefully the changes I've made to the program will work.

I'm about 2 weeks out from my one year lifting anniversary.  I'll post up the before and after photos then.  Maybe, just maybe I'll be at 165 then for the second time in a year.  I started at 205.

Cycle 5, Week 2 - 5/5/5 SQUAT DAY
weight: 170.0  :o - Wrong f'ing way Jr!

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   160 x 5
   190 x 5
   Worksets:
   205 x 5
   240 x 5
   270 x 5
   285 x 5
   300 x 5
   315 x 5
   335 x 1
   350 x 1
   365 x 1 - +25lb PR from May meet!
SLDL
   145 x 10 x 5 sets




Offline rangerNY

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Re: BLKs Training Journal
« Reply #301 on: June 16, 2014, 03:31:48 PM »
Congrats on the 315 x 5.  Got that one with half of 2014 to spare, so you're way ahead of the game!

- Drew

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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #302 on: June 17, 2014, 01:32:25 PM »
53 days 'til competition

Meh... Seems every time I slip below 170 my bench plummets. I did what I could with it.  Biceps tendons are starting to get tender again.  :(

Cycle 5, Week 2 - 3x5 BENCH DAY
Weight:  169.0

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   145 x 3
   Worksets:
   155 x 5
   180 x 5
   200 x 5
   215 x 3
   225 x 1
   205 x 3 x 3 sets
BOR
   165 x 6 x 4 sets
CGBP
   155 x 6 x 3 sets

Tomorrow, DEADZ

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #303 on: June 18, 2014, 05:04:29 PM »
52 days 'til competition

Cycle 5, Week 2 - 3x5 DEADLIFT DAY
Weight:  169.0

Conventional Deadlifts
   Warmups:
   135 x 5
   155 x 5
   185 x 5
   225 x 3
   Worksets
   235 x 5
   270 x 5
   305 x 5
   320 x 2
   340 x 2
   355 x 1
Speed Deadlifts
   185 w/ red band, 8 sets of 3 reps, 30 seconds rest

Tomorrow, 5x5 Bench Day

Online ljimd

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Re: BLKs Training Journal
« Reply #304 on: June 18, 2014, 05:15:18 PM »
Good pullin' man.

Online sakustoms

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Re: BLKs Training Journal
« Reply #305 on: June 19, 2014, 07:01:46 AM »
Haven't been in here for awhile. Everything's looking good Ron. Jealous of those 315x5 and 365x1 squats. I don't know what the hell is wrong with my weak ass squats.

Good luck with the rest of the cut and the comp.
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #306 on: June 19, 2014, 01:22:03 PM »
51 days 'til competition

Decided to show my face at my commercial gym that I'm paying $10 a month to.  I haven't been in there for probably 2 months.  All there bars are rusting, upholstery for the benches are ripped up, dumbbells are falling apart, the water fountain is broken, but they managed to fork over $ for pleather benches in the locker room.  Not the best use of money in my opinion.  Gold's Gym is becoming Planet Fitness it seems so I expect to have free pizza by the time I get to bulk again.

Cycle 5, Week 2 - 5x5 BENCH DAY
Weight:  167.7

BENCH PRESS - Missed my bench  :'(.  The gyms bench was slippery so I had to wipe it down with water every set so my shoulders would stick.
   Warmups:
   45 x 10  x 2
   95 x 5
   120 x 5
   145 x 3
   Worksets
   190 x 5 x 5
Speed Bench w/ 30 sec rest between sets
   135 x 3 x 8 sets
BOR
   175 x 5 x 5
DB Bench Press
   50 x 10
   60 x 10
   70 x 10
Tricep Pushdowns
   60 x 10
Chin-ups
   10 x 8 x 5 sets

Tomorrow:  5x5 Squat Day

Offline rangerNY

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Re: BLKs Training Journal
« Reply #307 on: June 19, 2014, 03:49:04 PM »
Gold's Gym is becoming Planet Fitness it seems so I expect to have free pizza by the time I get to bulk again.


Kinda feel like everything is becoming Planet Fitness lately.  My gym is well stocked in terms of free weights, and supports a fair number of serious lifters, but the big investments they're making now are all for the cardio bunnies and crossfit crowd.  Meanwhile there isn't a real swear-to-God power rack to be found.  Skip the artificial turf, forget the two new Smith machines and buy a few real cages dammit.

- Drew

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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #308 on: June 19, 2014, 04:05:29 PM »
Gold's Gym is becoming Planet Fitness it seems so I expect to have free pizza by the time I get to bulk again.


Kinda feel like everything is becoming Planet Fitness lately.  My gym is well stocked in terms of free weights, and supports a fair number of serious lifters, but the big investments they're making now are all for the cardio bunnies and crossfit crowd.  Meanwhile there isn't a real swear-to-God power rack to be found.  Skip the artificial turf, forget the two new Smith machines and buy a few real cages dammit.
It's all about the money and I can't say I blame them.  If it were my business, I'd invest in what returns the highest profit too.  Just sad since I live in the boonies so my choices are limited here without driving an hour.  At least I have stuff at home now.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #309 on: June 20, 2014, 02:16:30 PM »
50 days 'til competition

Figured I'd go to the commercial gym again today so I could show everyone what a legit squat looked like.  A guy and girl looked like they were finishing up with the power rack so I dropped my bag next to it and started getting ready.  The girl never walked away so I asked if she was done and she said she had just a few more sets.  She was doing deadlifts in front of the power rack!  Taking up a piece of equipment because the mirrors there were cleaned better I guess?  Oh well.  I played around on leg extensions, leg curls, and adductor machines for a while warming up until she was done her sets.

Cycle 5, Week 2 - 5x5 SQUAT DAY
Weight: 168.0

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   160 x 5
   190 x 3
   225 x 1
   Worksets: - belt & sleeves
   255 x 5 x 5 sets
Leg Press - PWO
   270 x 8
   360 x 8
   450 x 8
   540 x 8
Hack Squat Machine - PWO
   90 x 8
   180 x 8 x 3 sets

Weekend off, Monday begins 5/3/1+ week.

Online sakustoms

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Re: BLKs Training Journal
« Reply #310 on: June 20, 2014, 02:19:21 PM »
Good deal. Someone needs to show the wanderers how it's really done.

I don't know if it's the positioning or what but I completely suck at hack squats. Even worse than actual squats. lol
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #311 on: June 20, 2014, 03:52:35 PM »
Good deal. Someone needs to show the wanderers how it's really done.

I don't know if it's the positioning or what but I completely suck at hack squats. Even worse than actual squats. lol
I did them different today than I usually do them.  Usually, my feet are narrow and just far enough forward so I can get to the bottom without heels lifting.  I'm short so it's pretty easy to get all the way down.  Today I put my feet all the way out to the corners of the platform since my squat stance has widened.  I definitely felt more glutes this way.  But yes, they are tough.  Especially after doing heavy squats and leg presses.

Online sakustoms

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Re: BLKs Training Journal
« Reply #312 on: June 20, 2014, 10:59:23 PM »
Good deal. Someone needs to show the wanderers how it's really done.

I don't know if it's the positioning or what but I completely suck at hack squats. Even worse than actual squats. lol
I did them different today than I usually do them.  Usually, my feet are narrow and just far enough forward so I can get to the bottom without heels lifting.  I'm short so it's pretty easy to get all the way down.  Today I put my feet all the way out to the corners of the platform since my squat stance has widened.  I definitely felt more glutes this way.  But yes, they are tough.  Especially after doing heavy squats and leg presses.

I usually do them with a wide stance and farther up to the top. I do go all the way down but I just can't use much weight. It's pathetic.

I'll just stick to squats in the squat rack and leg press.
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #313 on: June 23, 2014, 02:33:24 PM »
47 days 'til competition

Back at the home gym.  Slept like shit last night, drank extra coffee for this session.   After warmups I was fine and flirted with the idea of going for a new max PR.  Then I got smart and backed off.

Cycle 5, Week 3 - 5/3/1+ SQUAT DAY
Weight:  168.8   :o  I was even good this weekend.  Might be time to drop to 1650 calories from 1700 :(

LOWBAR SQUATZ
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   160 x 5
   190 x 3
   Worksets:
   240 x 5
   270 x 3
   300 x 1 + 6 (7) - Estimated 370 1RM which is what I was toying with attempting today.
   315 x 1
   335 x 1
   350 x 1
SLDL
   155 x 10 x 2 sets - then decided to stop being such a pussy and increase weight
   165 x 10
   175 x 10
   185 x 10

Tomorrow, BENCH DAY!

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #314 on: June 24, 2014, 01:34:13 PM »
46 days 'til competition

Another night of tossing and turning.  I'm able to fall asleep at first, but then I wake an hour or so later restless.  I've tried melatonin with no luck and unisom doesn't help either.  Both make me wake up worse than when I'm not on it.  Maybe overtraining?  That's usually what's on my mind when I can't sleep; the next workout.

Cycle 5, Week 3 - 5/3/1+ BENCH DAY
167.6

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   145 x 3
   Worksets:
   180 x 5
   200 x 3
   225 x 1 +1 (2 reps) :(
   235 x 1
   240 x 1
   245 x 1 - this ties my gym PR from a higher weight so that's cool.
   260 x 1 w/ slingshot
   275 x 0 w/ slingshot
CGBP
   160 x 6 x 3 sets
Dips
   10 x 10
   25 x 10
   35 x 8

Not a bad workout after all.  I was happy with the 245 x 1 and I felt my form was pretty good.  I'll have to review the video to verify though.  :D

Tomorrow, Da DEADZ