Author Topic: MD State Prep  (Read 108185 times)

Offline Countryliftin

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Re: BLKs Training Journal
« Reply #345 on: July 10, 2014, 11:54:19 PM »
Your form actually looks pretty good. Get that back tight as heck before your pull and flare the lats hard. Rip it off the ground, you look like you could be a little more aggressive. Remember it's a hip hinge not a leg press. You almost want to drive yourself backwards if the bar wasn't there. The hips should follow through and under you. Focus on a hard contraction in the glutes for the lockout portion and get your hamstrings more engaged off the floor, mentally. One technique that might help would be visualization of the lift before you perform it. You can also try to take a little more tension off the bar in your starting stance, I see this mostly with sumo guys, but convo lifters can do it too. Get tight and braces and then sit BACK into position and get tight. I hesitate to use the word sit, because thats not what you are doing, but you are. basically gaining tension by leaning back but not lowering out of your position. Looks like you could start with the hips just a hair higher too because they rise a little bit anyways before you really take off. If you are like me, too much leg drive focus means no lift. I'm fixing that, but I doubt they will ever catch up completely.


I'll give you anything further as I watch and think about it some more.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #346 on: July 11, 2014, 02:19:52 PM »
Thanks for the info Ryan.  I'll re-read all that prior to my next DL session!

29 days 'til competition

Just a quick squat session.  Short on time today being single dad and all.  Still felt like I got some good light work in.

Cycle 6, Week 2 - ?x5 SQUAT DAY
Weight:  164.2 and hungry

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2
   135 x 5
   165 x 5
   195 x 3
   225 x 2
   245 x 1
   Worksets
   265 x 5@8
   275 x 5@9
   295 x 5@8 (wraps from here on out)
   315 x 5@9
   295 x 5@8
   295 x 5@8.5
SLDL
   185 x 10 x 4 sets

Weekend off, Monday 5/3/1 Squats, no AMRAPS, all Jokers

Online Get-n-fit

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Re: BLKs Training Journal
« Reply #347 on: July 11, 2014, 02:36:27 PM »
For a short workout, that's still good volume, great job!
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #348 on: July 14, 2014, 03:08:15 PM »
26 days 'til competition

Cycle 6, Week 3 - 5/3/1 w/ Jokers SQUAT DAY
Weight:  166.8

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   165 x 5
   195 x 3
   225 x 1
   Worksets:
   245 x 5
   280 x 3
   310 x 1
   325 x 1
   345 x 1
   360 x 1
   375 x 0 - This is my goal for my meet.  I should have saved this for the platform (vid below)
BBB LOWBAR SQUATS
   185 x 10 x 5 sets
Single Leg Banded Leg Curls
   2x orange bands x 12
   1x red band x 12
   1x red + 2x orange bands x 12
SLDL
   185 x 10 x 5 sets



Tomorrow, 5/3/1 w/ Jokers Bench Day

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #349 on: July 15, 2014, 01:07:16 PM »
25 days 'til competition

Grrrr... bicep tendonitis is coming back.  As the weights crept up, the pain got worse and worse to the point of me thinking about the pain and not the movement or form.

Cycle 6, Week 3 - 5/3/1 Bench Day
Weight:  165.4

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   100 x 5
   120 x 5
   145 x 3
   Worksets
   180 x 5@8.5
   205 x 3@9.5
   230 x 1@10
BBB Bench Press
   135 x 10 x 5 sets
Reverse Grip BOR - Did these because the normal grip really aggravated my bicep
   135 x 10 x 5 sets

Done. 
Ice, foam rolling & mobility work tonight.  Tomorrow off, Thursday 5/3/1 Deadlift

Offline Countryliftin

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Re: BLKs Training Journal
« Reply #350 on: July 15, 2014, 03:34:34 PM »
You'll get that squat come meet time. Build strength til then, don't test it too much ;)

I feel ya on the bicep tendonitis. I have been struggling with it and some RC trouble since late December... took me a while to figure out what it was and modify my training.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #351 on: July 15, 2014, 04:30:15 PM »
You'll get that squat come meet time. Build strength til then, don't test it too much ;)

I feel ya on the bicep tendonitis. I have been struggling with it and some RC trouble since late December... took me a while to figure out what it was and modify my training.
The tendonitis usually flares up after heavy squats because of the way I'm holding the bar.  I try to remember to pull the bar apart, but that goes out the window when I get up near my 1RM.   :o

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #352 on: July 17, 2014, 04:49:34 PM »
23 days 'til competition

Good and bad stuff today.  The good thing was I used the hook grip with success today.  315 DOH!  Thumbs took a beating, but it works well.  Bad news is, my deadlift still sucks.  I was able to work up to with 5lbs of my PR, but I'm expecting gains after almost 3 months, not holding fast.  Today I made efforts to work on contracting my lats and keeping my head neutral with my shoulder blades over the bar.  Bar speed still feels terribly slow.

Cycle 6, Week 3 - 5/3/1 deadlift day
Weight:  165.2

Conventional Deadlift
   Warmups:
   135 x 10 x 2 sets
   150 x 5
   185 x 5
   225 x 3
   Worksets
   275 x 5@7.5
   315 x 3@8
   350 x 1@9
   365 x 1@10
Sumo Deadlift
   225 x 3@7
   245 x 3@7.5
   275 x 3@8

I'll try to get the video together and post it up tonight.

Tomorrow, light squat and bench with accessories

Offline AlexanderOmand

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Re: BLKs Training Journal
« Reply #353 on: July 17, 2014, 04:58:04 PM »
In all honesty, you'll be significantly more pumped up on Meet day.  You'll be riding an adrenaline high, and you'll be using a better bar.

All things considered, being within 5lbs of your PR 3 weeks out, means you'll pull more than that at the Meet.  You've only had 3 months since your previous Meet, and all three lifts have come up.  In reality, you took the week off after your Meet, so you've only been training for 2 months.  You're even with your PR, from a Meet.

Think of it this way.  You'll add 25lbs to your total in 3 months.  That means in a year, you'll be on track to log 100lbs on your total, at the same, or less bodyweight. 

You dun good, boy.
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 #354 on: July 17, 2014, 05:59:33 PM »
In all honesty, you'll be significantly more pumped up on Meet day.  You'll be riding an adrenaline high, and you'll be using a better bar.

All things considered, being within 5lbs of your PR 3 weeks out, means you'll pull more than that at the Meet.  You've only had 3 months since your previous Meet, and all three lifts have come up.  In reality, you took the week off after your Meet, so you've only been training for 2 months.  You're even with your PR, from a Meet.

Think of it this way.  You'll add 25lbs to your total in 3 months.  That means in a year, you'll be on track to log 100lbs on your total, at the same, or less bodyweight. 

You dun good, boy.

Thanks Alex.  Once I'm done with this cut I'm sure I'll start making better gains too.  It's just frustrating since I've been able to progress on squats but not the other two lifts.

Here's the video for critique by all you deadlift coaches.  I'm putting the sumo pulls together now.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #355 on: July 17, 2014, 06:37:48 PM »
... and the sumo pulls.


Online Get-n-fit

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Re: BLKs Training Journal
« Reply #356 on: July 18, 2014, 11:57:03 AM »
Your form looks really good on both conventional and Sumo!  Great Job
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #357 on: July 18, 2014, 12:40:09 PM »
Your form looks really good on both conventional and Sumo!  Great Job
Poop.  That's not what I wanted to hear.  I want to hear, "Hey, you're fucking up on blah blah blah."  Then I go and fix "blah blah blah" and get an instant 50lbs added to my PR.  :D
Thanks though.  I just need to keep working them.  After my meet, I'm going to make deadlifts priority #1.

22 days 'til competition

Cycle 6, Week 3 - just winged it today
Weight:  165.0

Bench Press - plan was to work up to 2 sets @92.5% of goal, but I never made it.  failed at my 235 attempt.  Even the 225 @ 90% was a struggle.
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   165 x 3
   Worksets:
   185 x 1
   215 x 1
   235 x 0 :(
   225 x 1
   215 x 1
   185 x 1
   165 x 3
   135 x 5
Front Squats  - back still feeling yesterday's deadlifts, so I went with front squats over paused squats.
   45 x 10 x 2 sets
   95 x 10
   135 x 10
   155 x 8
   175 x 8
CGBP
   95 x 5
   135 x 8
   155 x 8
   165 x 8
   155 x 8

That's the end of 5/3/1 for now.  I don't see it helping me peak for the meet by going through another cycle.  I'm just going to raise intensity and lower volume over the next couple of weeks leading up to the meet.  I'll be working up to 3RM maxes for the main lifts next week then some back off sets.  The following week, working up to doubles and meet week work up to my openers on Sunday with a super light workout on Tuesday or Wednesday.

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Re: BLKs Training Journal
« Reply #358 on: July 18, 2014, 02:50:31 PM »
lol, sorry bud,  I'd recommend loading more weight on and recording and trying to keep your form.  When you start failing, then it will be easier to see your weaknesses and fix them. 
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #359 on: July 21, 2014, 01:57:42 PM »
19 days 'til competition

Coming down to the wire now.  Not much to do other than work form, and keep at the heavy weights with lowering of volume.  I tripled 5lbs less than my planned opener on squat which was pretty cool and left one rep in the tank.

This workout is a preview to the program I'll be trying out after my meet.  3 days dedicated to one of the competition lifts, but all lifts get work each day.  Then an optional 4th day for bodybuilding fluff-n-puff and conditioning work.  I try to go in competition order (SBD) with these exercises too.

Competition squat, bench accessory, deadlift primary
Weight:  166.4

Competition Squat (lowbar)
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   185 x 3
   225 x 1
   275 x 1
   Worksets (belt & wraps)
   315 x 3 @ 8
   335 x 3 @ 9
   320 x 3 @ 8.5
   320 x 3 @ 9
CGBP
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   155 x 1
   Worksets
   165 x 8 @ 8.5
   175 x 6 @ 10
   155 x 8 @ 9.5
3" Deficit Deadlift (conventional, beltless)
   Warmups:
   135 x 10 x 2 sets
   185 x 5
   225 x 3
   Worksets:
   275 x 5 @ 8
   295 x 5 @ 10
   275 x 5 @ 9

Wednesday: primary squat (2ct paused squats), competition bench, deadlift accessory (pendlay rows)