Author Topic: MD State Prep  (Read 108118 times)

Offline djflex

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Re: BLKs Training Journal
« Reply #375 on: August 03, 2014, 08:59:28 PM »
Thanks. Always good to get a feel for others are doing


Also good luck next weekend...
Carrots may be good for your eyes,
But booze will double your vision

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #376 on: August 03, 2014, 10:15:37 PM »
Thanks. Always good to get a feel for others are doing


Also good luck next weekend...
No problem and thanks for the encouragement.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #377 on: August 05, 2014, 02:07:38 PM »
4 days 'til competition

Just a light workout of 5x5 @ 50% of my goals for this weekend.

Weight:  163.4

Squat: 185x5x5
Bench:  125x5x5
Deadlift: 185x5x5

Nothing to do now but rest, maintain weight, and look forward to some carbs Friday night.

Offline sakustoms

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Re: BLKs Training Journal
« Reply #378 on: August 05, 2014, 02:37:54 PM »
Looks like you're in a good place Ron. Good luck at the comp.
Eric


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

Offline doughnutgut

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Re: BLKs Training Journal
« Reply #379 on: August 05, 2014, 04:46:51 PM »
Popping in to wish you good luck big man.

Kill it.

Offline Little Tim

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Re: BLKs Training Journal
« Reply #380 on: August 05, 2014, 09:57:51 PM »
Good luck this weekend.

Thanks for the tip on the BOR.  First time it was obvious I was previously using more of my arms whereas today I felt it in my back (lats).

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Re: BLKs Training Journal
« Reply #381 on: August 05, 2014, 10:10:45 PM »
9 days 'til competition
Holy smokes! Single digit days now!

Deadlift, Bench Primary, Squat Accessory
Weight:  171.6  :o

Conventional Deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 5
   225 x 3
   275 x 1
   Worksets
   315 x 1
   335 x 1
   355 x 1
   375 x 0 :(
   345 x 1
Bench Press w/ 2ct paused reps
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   150 x 3
   Worksets
   165 x 3 @ 7
   175 x 3 @ 8
   185 x 3 @ 8.5
   195 x 3 @ 9
   185 x 3 @ 8
   185 x 3 @ 8
   185 x 3 @ 8.5
   185 x 3 @ 8.5
   185 x 3 @ 9
Front Squats
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   Worksets:
   165 x 6 @ 8
   175 x 6 @ 8.5
   185 x 6 @ 9
   175 x 6 @ 9

I'm just going to have to do what I can do next weekend for deadlifts.  Hopefully the bar will add some plates for me.  Planned opener is 350# so that should give me an idea.  I'd really like to at least get a PR above 370# by the final lift.

Today's bench press felt great.  I was getting stronger in the middle of the workout with no pain at all in my bicep tendon.

Front squats are tough as hell for me for some reason.  Having a slight sunburn on my chest and shoulders from the beach sun made it more enjoyable too.

Saturday:  Competition Squat, Bench Accessory, Deadlift Primary

looks good Man. Front squats are probably the last thing I would do for a prep run, get your forearms sore and collarbone banged up, yikes
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State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #382 on: August 06, 2014, 02:15:17 AM »
Looks like you're in a good place Ron. Good luck at the comp.
Popping in to wish you good luck big man.

Kill it.
Good luck this weekend.

Thanks for the tip on the BOR.  First time it was obvious I was previously using more of my arms whereas today I felt it in my back (lats).
Thanks guys!

9 days 'til competition
Holy smokes! Single digit days now!

Deadlift, Bench Primary, Squat Accessory
Weight:  171.6  :o

Conventional Deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 5
   225 x 3
   275 x 1
   Worksets
   315 x 1
   335 x 1
   355 x 1
   375 x 0 :(
   345 x 1
Bench Press w/ 2ct paused reps
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   150 x 3
   Worksets
   165 x 3 @ 7
   175 x 3 @ 8
   185 x 3 @ 8.5
   195 x 3 @ 9
   185 x 3 @ 8
   185 x 3 @ 8
   185 x 3 @ 8.5
   185 x 3 @ 8.5
   185 x 3 @ 9
Front Squats
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   Worksets:
   165 x 6 @ 8
   175 x 6 @ 8.5
   185 x 6 @ 9
   175 x 6 @ 9

I'm just going to have to do what I can do next weekend for deadlifts.  Hopefully the bar will add some plates for me.  Planned opener is 350# so that should give me an idea.  I'd really like to at least get a PR above 370# by the final lift.

Today's bench press felt great.  I was getting stronger in the middle of the workout with no pain at all in my bicep tendon.

Front squats are tough as hell for me for some reason.  Having a slight sunburn on my chest and shoulders from the beach sun made it more enjoyable too.

Saturday:  Competition Squat, Bench Accessory, Deadlift Primary

looks good Man. Front squats are probably the last thing I would do for a prep run, get your forearms sore and collarbone banged up, yikes
I can't do front squats the conventional way so I use wrist wraps to hold the bar.  Much easier on the forearms.  I'm hoping they help me open my hips up more to gain mobility.  If my legs grow a little, that'd be a plus too.   :P

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #383 on: August 11, 2014, 01:42:23 PM »
Deload week after a successful meet this weekend.

Comp Squat, Bench Accessory, Deadlift Primary
Weight:  Don't care :D

Lowbar Squat
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   Worksets
   185 x 5 x 5
CGBP
   Warmups:
   45 x 10 x 2 sets
   75 x 5
   95 x 5
   Worksets:
   125 x 5 x 5
1.5" Deficit Conventional Deadlift
   Warmups:
   135 x 10 x 5
   135 x 5
   Worksets:
   185 x 5 x 5

Still have about 30 minutes of mobility and foam rolling to do tonight for rehab.

Tomorrow:  deloaded squat primary, competition bench, deadlift accessory 5x5

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #384 on: August 11, 2014, 10:21:34 PM »
Results from this weekend's meet just posted.  I wasn't exactly sure what I weighed in at so I couldn't calculate my wilks score until now.

May 3, 2014:   950.00lbs@173.60lbs bodyweight = 297.16
Aug 9, 2014:   985.00lbs@162.20lbs bodyweight = 322.71

Progress has been made so I can stop beating myself up for not progressing on bench and deadlifts.  Now the goal is to increase my lifts without getting too fat.  With my next meet over 9 months away, I have plenty of time to train a few cycles to measure progress. 

However, I'm kicking around the idea of doing a meet sometime around November just to keep my motivation going though.  Autumn Apocalypse on November 1st would probably be my best bet for a close one.  Still a 3 hour drive, but doable.  If I do that meet, I'd just weigh in at what I weigh in at whether its 165 or 181.

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #385 on: August 12, 2014, 10:46:18 AM »
Great Progress!!  and congrats on the meet
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #386 on: August 12, 2014, 01:51:37 PM »
Great Progress!!  and congrats on the meet
Thanks man! 

DELOADED squat primary, competition bench, deadlift accessory
Weight:  169.2

303 Lowbar Squats
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   Worksets:
   185 x 5 x 5
Competition Bench
   Warmups:
   45 x 10 x 2 sets
   75 x 5
   95 x 5
   Worksets:
   135 x 5 x 5
RDL
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   Worksets:
   185 x 5 x 5

Just realized while I was typing this up that I was supposed to take today off.  Oh well.  It was light stuff so no harm done.  I'll take tomorrow off and get back at it on Thursday with deadlift, bench primary, and squat accessory followed by GPP on Friday.

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #387 on: August 12, 2014, 02:33:10 PM »
Nice workout..... odd not seeing a countdown in your journal   ::)

 :D
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #388 on: August 14, 2014, 12:46:05 PM »
odd not seeing a countdown in your journal
Depending on how this training cycle goes, I'd like to do another meet in November.  Once that's official, you bet there'd be another countdown.

DELOADED Deadlift, Bench Primary, Squat Accessory
Weight:  169.2

Conventional Deadlift
   Warmups:
   135 x 10 x 2 sets
   135 x 5
   Worksets:
   185 x 5 x 5
2ct Paused Bench Press
   Warmups:
   45 x 10 x 2 sets
   75 x 5
   95 x 5
   Worksets:
   125 x 5 x 5
Front Squat
   Warmups:
   45 x 10 x 5
   95 x 5
   Worksets:
   135 x 5 x 5

Tomorrow GPP stuff then back at heavy shit on Monday.

Offline sakustoms

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Re: BLKs Training Journal
« Reply #389 on: August 14, 2014, 01:31:36 PM »
Good stuff Ron. I like doing paused benching, I try to throw that in at the end of every bench session but I can't go real heavy.

Eric


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