Author Topic: MD State Prep  (Read 110207 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #390 on: August 15, 2014, 02:23:29 PM »
GPP day

I pretty much just winged most of this stuff.  Also tried some new stuff.  All sets were done with short rest periods of under a minute.

OHP
   65 x 12 x 3 sets
Good mornings
   95 x 12 x 3 sets
Chins/Dips
   bw x 6 / bw x 10 for 3 sets
GHR OMFG these are tough and hurt.  I could only do 1/2 a negative and push myself back up.
   bw x 10 x 3 sets
Calf Raises w/ barbell
   135 x 10
SS Skullcrushers / BB Curls
   65 / 65 x 10 for 3 sets

I tried doing some rows, but my tennis elbow didn't agree with that plan :(

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Re: BLKs Training Journal
« Reply #391 on: August 15, 2014, 02:28:49 PM »
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #392 on: August 15, 2014, 02:33:26 PM »
GPP


 :S
Just a fancy term for light work on weak points using mostly BB stuff.  General Physical Preparedness.  Trying to strengthen my backside and triceps to improve deadlift and bench for the most part.  Curls just for the wumins and calves for... well... I have peg-legs. :(.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #393 on: August 18, 2014, 03:02:28 PM »
Back at the heavy work again.  No deloads for 10 weeks now. :P

My plan is to do 4 weeks of 5s, 3 weeks of 3s, then 2 weeks of singles followed by a deload then test 1RMs in a mock meet.  All done on a surplus this time.  I won't be using knee wraps at all until I get to the singles in week 8. 

My baseline to measure progress are my meet lifts from last weekend. 375 squat, 240 bench, 370 deadlift.  I hope to approach 400 on squat, exceed 250 for bench, and finally get over 400 for deadlift.

Comp Squat, Bench Accessory, Deadlift Primary
Lowbar Squat sleeves only
   275 x 5 @ 8
   295 x 5 @ 9
   280 x 5 @ 8
   280 x 5 @ 8
   280 x 5 @ 8.5
   280 x 5 @ 9
CGBP
   155 x 8 @ 8
   175 x 8 @ 10
   165 x 8 @ 9
2" Deficit Conventional Deadlift
   275 x 5 @ 8.5
   275 x 5 @ 8
   295 x 5 @ 9
   280 x 5 @ 8
   280 x 5 @ 8
   280 x 5 @ 9
« Last Edit: August 25, 2014, 11:29:10 AM by BLK00TJ »

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #394 on: August 20, 2014, 04:43:11 PM »
Squat Primary, Competition Bench, Deadlift Accessory

303 Temp Squat  These are gut-checkers.  Vid below if you're not sure WTF these are.
   185 x 6 @7
   205 x 6 @ 8
   225 x 6 @ 8.5
   235 x 6 @ 9
   220 x 6 @ 8.5
   220 x 6 @ 9
Bench Press w/ comp pause
   185 x 5 @ 8.5
   195 x 5 @ 10
   185 x 5 @ 8
   185 x 5 @ 8.5
   185 x 5 @ 10
   135 x 10
RDL
   185 x 8 @ 7
   225 x 8 @ 8
   245 x 8 @ 8.5
.... outta time :( ....

303 Tempo Squat.  Slow 3 second decent, slow 3 second accent.  I like them because they allow me to really try to get low to stretch my immobile self.  I hate them because they are so slow, it's hard to hold my breath for the reps near the end.



Off until Monday.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #395 on: August 25, 2014, 01:50:44 PM »
Comp Squat, Bench Accessory, Deadlift Primary
Weight:  171.2

Lowbar Squat - sleeves and belt
   305 x 5 @ 9 (5RM PR w/o wraps)
   290 x 5 @ 8
   290 x 5 @ 8.5
   290 x 5 @ 9
   185 x 20
CGBP
   165 x 8 @ 8.5
   170 x 8 @ 9
   160 x 8 @ 8.5
   160 x 8 @ 9.5
2" Deficit Conventional Deadlift - DOH & beltless
   305 x 5 @ 9 (5RM PR)
   290 x 5 @ 8
   290 x 5 @ 8.5
   290 x 5 @ 9
GHR - pushup assisted
   bw x 10 x 3 sets

Wednesday:  Squat Primary, Comp. Bench, Deadlift Accessory

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #396 on: August 27, 2014, 11:06:53 PM »
Not used training when I should be going to bed, but I didn't want to skip a workout.  Started training around 9pm,, finished up just prior to 11.  A little delay was caused from a call from the wife or I'd have finished 30 minutes sooner.

Squat Primary, Competition Bench, Deadlift Accessory
Weight:  168.8

303 Temp Squat
   245 x 6 @ 8
   255 x 6 @ 9
   240 x 6 @ 8
   240 x 6 @ 8.5
   240 x 6 @ 9
Bench Press w/ comp pause
   185 x 5 @ 8.5
   190 x 5 @ 9
   180 x 5 @ 8
   180 x 5 @ 8.5
   180 x 5 @ 8.5
   180 x 5 @ 9
RDL
   185 x 8 @ 7
   225 x 8 @ 7.5
   245 x 8 @ 8
   265 x 8 @ 9
   250 x 8 @ 8.5
   250 x 8 @ 9.5


I tried to do some GHRs, but the RDLs wore me out.

Friday, Comp Deadlift, Bench Primary, Squat Accessory

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #397 on: August 29, 2014, 02:54:58 PM »
Meh... my back was still feeling Wednesday's RDLs so I shouldn't have been too shocked at the lack of performance here on deadlifts. 

Comp Deadlift, Bench Primary, Squat Accessory
Weight: 170.4

Conventional Deadlifts
   315 x 5 @ 8
   335 x 1 (bar drifted forward and I ended up on my toes to bring it back)
   335 x 2 @ 10 Grrr...
   315 x 5 @ 9
Wide-grip TnG Bench - These were a pleasant surprise.  I felt like I was getting stronger as the sets went on.  Middle fingers on rings (about 5" wider than normal per hand)
   185 x 5 @ 8
   195 x 5 @ 8.5
   205 x 5 @ 9
   195 x 5 @ 8
   195 x 5 @ 8.5
   195 x 6 @ 8.5 (forgot until now they were to be sets of 6 not 5.  Still feeling stronger though
   195 x 6 @ 9
Front Squats
   175 x 8 x 4 sets
GHR - pushup assisted
   bw x 10 x 3 sets

Next week I'm going to take it easier on the RDLs and save some for Friday deads.  Also considering a change to timed singles over reps.

Tomorrow, I may go to the gym and play around.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #398 on: September 01, 2014, 07:36:58 PM »

Changed it up a little and still managed to screw things up.  Since my RDLs Wednesday impacted my Friday deadlifts so much, I decided to move deadlift day to Mondays.  Doing this will allow an extra day rest and allow me to hit my weakest lift the hardest.  Where I messed up is I should have moved the accessory lifts around to accommodate the change better.  No problem, I'll fix that on Wednesday.


The other change I did was decided to do timed singles for deadlift.  Doing this allows me more 1st reps (1st reps are THE most important reps in competition).  Today's prescription called for 12 sets of singles using 75% 1RM done with 45-60 seconds rest.  I didn't use my 1RM from my meet (370) since I think I have more in me and I didn't use my e1RM (407) from previous training since I think that was overestimated.  I split the difference and used 390.  The app I used to time my sets kept repeating the last set so I ended up doing 15 sets.  More is better than less I guess.


Competition Deadlift, Bench Primary, Squat Accessory
Weight: 172


Concentional Deadlift
   295 x 1 x 15 sets (1 set every minute)
TnG Bench Press - I'm already seeing progress from the increased bench frequency.  Although these are TnGs, my top set is 20lbs over my previous 5RM.  Just like Friday, I forgot this was to be a 6 rep exercise.
   185 x 5 @ 7.5
   205 x 5 @ 8.5
   215 x 5 @ 9.5
   205 x 6 @ 8.5
   205 x 6 @ 10
Front Squats - decided to narrow my stance and they are much harder this way for me. 
   175 x 5
   155 x 6
   155 x 6


Deadlift Table
% 1RMSetsRest Interval
65%15:30-:45
75%12:45-60
80%10:60-90
85%83:00
90%65:00
95%2-3As long as needed


Wednesday: comp bench, deadlift primary, squat accessory,

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #399 on: September 03, 2014, 05:28:48 PM »
Competition Bench, Deadlift Primary (Was supposed to do some front squats but skipped 'em.)
Weight:  175

Bench Press - still playing around on grip width.  I think I'm settling in on pinkies on the index.  My forearms aren't straight up and down at the bottom but IDGAF if I can lift more weight that way.  Monday's TnG benches were with middle finger on the index and I felt a lot of bicep activation.
   200 x 5 @ 8.5
   205 x 5 @ 9.5
   195 x 5 @ 8
   195 x 5 @ 8.5
   195 x 5 @ 8.5
   195 x 5 @ 9.5
2" Deficit Deadlift
   275 x 5 @ 7.5
   275 x 5 @ 8
   275 x 5 @ 8
   275 x 5 @ 8.5
   275 x 5 @ 9
GHR - pushup assisted.  Can't wait until I can do at least one without help.
   bw x 10
   bw x 10
   bw x 10

Considering trying carb cycling to control fat gain without sacrificing muscle gains.

Friday:  Comp squat, bench primary, deadlift accessory

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Re: BLKs Training Journal
« Reply #400 on: September 03, 2014, 06:29:55 PM »
Revolution Powerlifting Syndicate

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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #401 on: September 05, 2014, 04:20:54 PM »
Great workout today.  Smashed some really good sets in squat and bench with a whole lot of volume.

Competition Squat, Bench Primary, Deadlift Accessory
Weight: 174

Lowbar Squat - belt & sleeves
   275 x 5 @ 7.5
   295 x 5 @ 8.5
   315 x 5 @ 9.5 - 5RM PR w/o wraps
   300 x 5 @ 8.5
   300 x 5 @ 9
   300 x 5 @ 9.5
TnG Bench Press
   205 x 6 @ 9
   195 x 6 @ 8
   195 x 6 @ 8.5
   195 x 6 @ 8.5
   195 x 6 @ 8.5
   195 x 6 @ 9.5
RDL
   225 x 8 @ 7
   245 x 8 @ 8
   235 x 8 @ 7.5
   235 x 8 @ 8

I'm avoiding using knee wraps until I get to weeks that call for singles.  I think I'm going to definitely take a big leap in squat once I get to the end of this cycle.  I have 6 more weeks to go before I test 1RM progress.

Have a great weekend folks!

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Re: BLKs Training Journal
« Reply #402 on: September 05, 2014, 04:30:34 PM »
Great job Man, lots of reps at heavy weight!
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #403 on: September 05, 2014, 11:53:45 PM »
Great job Man, lots of reps at heavy weight!
Must have been the extra coffee this morning or that previous night's beer drinking.  I felt tired and lazy heading into the session so I started with the 275 just in case.  Last week I shot straight to 305 after warmups.  275 ended up feeling like a warmup and it got me fired up.  My goal all week was to do the 315 regardless of what RPE it ended up being.  I think I could have sucked it up and gotten one more so that made me happy.  Next week I'll shoot for 325x5 as my max set.  The touch-n-go benching wasn't the heaviest, but still progress compared to the weeks before.  I think I'm liking this frequency stuff.

Bad news is, I'll be starting a new job week after next so I won't be working from home  anymore.  I won't be able to do my workouts during an extended lunch break.  Even just the three lifts I do a day it takes about an hour and a half with warmups included.  With the new job, I'll be rushed to get my training done before the kids come home.  And I'll be doing it at the end of a probable stressful workday.  Just stuff I'll have to work around.

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Re: BLKs Training Journal
« Reply #404 on: September 06, 2014, 12:21:50 AM »
With the new job, I'll be rushed to get my training done before the kids come home.  And I'll be doing it at the end of a probable stressful workday.  Just stuff I'll have to work around.

I've trained almost every hour on the clock. I know the feels.

The aftework has always been the longest. In the basement or the gym that sesh is always like 2 hours
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