Author Topic: MD State Prep  (Read 89806 times)

Online AlexanderOmand

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Re: BLKs Training Journal
« Reply #315 on: June 24, 2014, 04:40:30 PM »
Absolute consistency.  When you're on, you're on.  The progress shows. August is indeed going to be a very good Meet.
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 #316 on: June 24, 2014, 07:01:00 PM »
Absolute consistency.  When you're on, you're on.  The progress shows. August is indeed going to be a very good Meet.
I feel better after the bench today but it's still not where I want it.  Hopefully full of glycogen and water I'll be okay for the meet.   I just need to un-fuck my deadlift.  I bought Andy Bolton's Deadlift Dynamite kindle book today to read up looking for stuff to fix.  I'll read it tonight and keep some things in mind for tomorrow.

I checked RPS records and the world record for squat in amateur Raw Modern for my weight class and division is at 350.  I'm taking that fucker.  I'll also be looking to take bench (240), deadlift (400), and total (990)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #317 on: June 25, 2014, 04:53:52 PM »
45 days 'til competition

Another Wednesday, another suck-ass deadlift session.  Sleep deprived and hungry from missing out on lunch with a later than usual training session.  I also had little carbs for breakfast (no oats).

Cycle 5, Week 3 - 5/3/1+ DEADLIFT DAY
Weight:  166.6  :bigthumb:

Conventional Deadlifts
   Warmups:
   135 x 5 x 2 sets
   155 x 5
   180 x 5
   215 x 3
   245 x 1
   Worksets
   270 x 5
   305 x 3
   345 x 1 +3 (4 reps) - this was supposed to be 340 but I didn't read the chart right.
   355 x 1
   375 x 0 - would have been a 5# PR.  Whoopdie doo :(
CAT Deadlifts - sumthin' new for me (Compensatory Acceleration Training).  Done as explosive as I could for each rep.  I like 'em.
   275 x 3 x 8 sets
Power Shrugs
   225 x 8 x 3 sets
   315 x 5

I think I'm going to kick 5/3/1 to the curb for a while and go linear with a 8 x 3 program.  I liked the CAT deadlifts so I'll continually bump the weights up doing 8 sets of 3.  Next week I'll go straight to 315.  I may not be as explosive with 315 and I'd like, but I need to overload on something to get a better number come August.

I need to get out of this sleep problem.  This is the 4th day in a row with less than 5 hours of sleep.  I need my beauty sleep.

Tomorrow, 8x1 BENCH DAY

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #318 on: June 26, 2014, 04:18:37 PM »
44 days til competition

Sleep still sucked, but better than usual this week.  I got about 6 hours in.  I went to sleep early, but the wife woke me up when she came to bed and I couldn't fall back asleep.  Off tomorrow so I plan on sleeping in as long as I can for my 8x1 squat day.

I had my wife take my body fat measurements this morning.  Using the 5 location system it came to 13.4% body fat with 144lb LBM of my 166 body weight.  I'd say she did a pretty good job since I believe that's about the point where abs start to come in.  If I flex, in the right light you can see 'em :)  I'm thinking I may be able to start reverse dieting next week or the week after.

Cycle 5, Week 3 - 8x1 BENCH DAY
Weight:  166.0

BENCH PRESS
   Warmup:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   145 x 3
   180 x 2
   235 x 1
   215 x 1 x 7 sets
   215 x 3
   135 x 15
BOR
   175 x 5 x 5 sets
CGBP
   165 x 5 x 5 sets
Chins
   10 x 5
   15 x 5
   20 x 5
   25 x 5
   25 x 4
Dips
   45 x 5
   45 x 5
   45 x 10

Tomorrow, 8x1 SQUAT DAY  :nopity: :pepper:

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #319 on: June 27, 2014, 04:58:12 PM »
43 days 'til competition

Hell yeah!  I got 8+ hours of sleep last night for the first time this week.  I went to bed at midnight, tossed and turned until 1ish I guess and slept until 11:45 this morning.  Missed breakfast so I had a brunch and waited 2 hours before hitting my basement for my squat session.

Another good thing is I weighed in at a trim 165 even this morning.  I made weight!  I'm going to keep trucking on the cut though and try to get slightly below 165 to build back up.  Monday I'll probably start reverse dieting.

Cycle 5, Week 3 - 8X1 SQUAT DAY
Weight:  165.0!

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   160 x 5
   190 x 3
   240 x 2
   315 x 1
   285 x 1 x 7 sets
   285 x 3
   190 x 20 - burnt like hell
SLDL
   185 X 10 X 5 sets

Weekend recovery, start cycle 6 Monday with 3/3/3+ Squats

Have a good weekend all!

Online BigDaddy

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Re: BLKs Training Journal
« Reply #320 on: June 27, 2014, 05:12:14 PM »

   190 x 20 - burnt like hell


Nice!

I've taken to doing a 20 rep set at the end of each exercise I do for the past month or so.  It definitely burns like hell, but it really gets the blood flowing to the muscle, and I've made good gains doing it.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #321 on: June 27, 2014, 05:27:36 PM »

   190 x 20 - burnt like hell


Nice!

I've taken to doing a 20 rep set at the end of each exercise I do for the past month or so.  It definitely burns like hell, but it really gets the blood flowing to the muscle, and I've made good gains doing it.
I tried going for 20 reps yesterday after bench, but my 5/3/1 training max for bench is too close to my actual max now.  I only got 15 using 55% training max.  Still burnt though.  Most of my reps the last bunch of months have been 5 reps or less.  Today's squat weight was 60% and I left a few in the tank.

I also got to use my new Inzer Gripper wraps.  I compared them side-by-side with the Inzer Iron Wrap Z's alternating between the two on each set.  The Grippers are far more stretchy than the Iron Z wraps and more comfortable to use.  I guess I'd say the Grippers are more of a rebound wrap and the Iron Z's are more cast like.  Rolling the Grippers up between sets is a pain due to the stretchiness.  I ended up rolling the bar over one end and stretching it across the room as I rolled them.  Still, my forearms dead tired now from all the rolling.  I need to find some way of DIY copying the wrap roller that's on LiftingLarge.com.  No way am I going to pay $130 for that thing.  If I had to choose which was my favorite, right now I'd say the Grippers.  Even when not wrapped as tight, they still felt like they were providing more rebound with less discomfort.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #322 on: June 30, 2014, 01:09:44 PM »
40 days 'til competition

Today's squat session was a complete train wreck.  My left hamstring was all knotted up behind my knee after Friday's squat session but I thought it was better this morning.  Nope.  Hurt like hell by the time I got up in weight and put wraps on.  I ditched the wraps and tried a set without them but the pain was still there.  Decided to call it quits before I hurt something serious.  Time for ice and maybe a deload.  Everything seems to ache lately.  This week was scheduled to be a deload anyway.

Online Little Tim

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Re: BLKs Training Journal
« Reply #323 on: June 30, 2014, 05:07:39 PM »
Regarding the wrap roller, looked it up and pricey for sure, but for some unknown reason,  I had an redneck engineering idea of how cool would it be to aquire a used sewing machine and modify it for the purpose?  Foot pedal variable speed and motorized.  Might not be a million dollar idea,  but I might be on to something here.

Online BigDaddy

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Re: BLKs Training Journal
« Reply #324 on: June 30, 2014, 05:22:11 PM »
Regarding the wrap roller, looked it up and pricey for sure, but for some unknown reason,  I had an redneck engineering idea of how cool would it be to aquire a used sewing machine and modify it for the purpose?  Foot pedal variable speed and motorized.  Might not be a million dollar idea,  but I might be on to something here.

I was thinking a bit you could put into a cordless drill......
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #325 on: June 30, 2014, 05:35:52 PM »
Regarding the wrap roller, looked it up and pricey for sure, but for some unknown reason,  I had an redneck engineering idea of how cool would it be to aquire a used sewing machine and modify it for the purpose?  Foot pedal variable speed and motorized.  Might not be a million dollar idea,  but I might be on to something here.
Figure out how to put that in a gym bag and get to production :)


I was thinking a bit you could put into a cordless drill......

I found one out there, but it looked like a $40 tuning fork.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #326 on: July 01, 2014, 12:39:33 PM »
39 days 'til competition

Yup.  Deload time.  I was going to charge on and go ahead with the planned 3/3/3+ day, but my first workset hurt.  I repped out a few sets of 5 with only 155 and that hurt too so I'm deloading this week.  That'll leave me with 3 training weeks leading into the meet and 1 light week prior to the meet.  The way things are going I am doubting I'll hit my 1k total this time.  Squat should be better, bench the same, and dead probably the same too.

After this meet I'm thinking of changing up my program to something else.  I've been researching RTS and periodization methods.

Online sakustoms

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Re: BLKs Training Journal
« Reply #327 on: July 01, 2014, 01:40:17 PM »
Drive by posting. Looking good Ron. Congrats on hitting 165.
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #328 on: July 03, 2014, 12:44:57 PM »
37 days 'til competition


Felt much better after taking off the last day and a half.  I also got 8+ hours of sleep last night for the first time since last weekend.  I forgot I was off work today and put in 2 hours of work this morning before I realized why now one was on the weekly call.  Oh well.  It's still a day off.  :D

I played around with some new stuff and had fun.  Pin presses are a LOT harder than I expected.  Diet kinda fell off track over the last few days though.  My hammy is feeling perfect so I'm hoping to get a good squat session in tomorrow.

I'm tracking my RPE's so that's what all the "@"'s are for.

Cycle 6, Week 1 - 3X3 BENCH DAY
Weight:  166

Bench Press
   Warmups:
   45 x 10 x 2 sets
   100 x 5
   120 x 5
   135 x 5
   155 x 3@6
   185 x 3@8
   205 x 3@8.5
   220 x 3@9
   205 x 3@8
Pin Press
   185 x 1@8
   185 x 1@8.5
   185 x 1@9
   185 x 1 @10
Floor Press
   135 x 8@8
   155 x 5@9
   135 x 8@8
Bench Press w/ 4 second pauses
   135 x 3@6
   155 x 3@8
   165 x 3@8.5
   170 x 3@9
Close-grip Bench Press
   155 x 5@7.5
   165 x 5@8
   175 x 5@9

SuperSet:
   Skullcrushers
      65 x 8 x 3 sets
   Barbell Curls
      65 x 8 x 3 sets

OHP
   115 x 5@7
   115 x 5@8
   115 x 5@9

Tomorrow:  Squat in 3s  (3 rep squats with unknown sets)

Online Get-n-fit

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Re: BLKs Training Journal
« Reply #329 on: July 03, 2014, 03:35:52 PM »
Great workout, lots of volume

Lol@ pin presses being harder than you thought.   I had the same experience,  but it will pay off and help you with exploding off your chest.  Funny how much heavier the weight is moving it from a dead stop.
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