Author Topic: MD State Prep  (Read 108101 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #465 on: October 27, 2014, 06:23:40 PM »
I also log my workouts on another site that creates graphs for you.  Pretty interesting how the volume and intensity fluctuates.  I started logging there about 2-3 weeks into my last cycle.  This is my graph for my squat.


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Re: BLKs Training Journal
« Reply #466 on: October 27, 2014, 08:19:58 PM »
Don't let ID see that or we'll have 2 or 3 threads of his lifting graphs, complete with identical threads on Bodybuilding.com  ;D
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #467 on: October 27, 2014, 08:44:55 PM »
Don't let ID see that or we'll have 2 or 3 threads of his lifting graphs, complete with identical threads on Bodybuilding.com  ;D
Now I remember those threads.  That was way back when I was a newbie over there.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #468 on: October 29, 2014, 05:17:41 PM »
Lowbar Squat (sleeves & belt) - 8 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3

   275 x 8 @8
   285 x 8 @9
   265 x 8 @8.5
   265 x 8 @9

Paused Bench Press - 3 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1

   205 x 3 @8
   215 x 3 @8.5
   220 x 3 @9
   205 x 3 @8
   205 x 3 @8
   205 x 3 @8.5
   205 x 3 @8.5
   205 x 3 @8.5
   205 x 3 @9

BOR
   45 x 2 x 10
   95 x 5
   135 x 3

   165 x 8 (damn tendonitis bitchin')  >:(
   135 x 8
   135 x 8
   135 x 8

GHR - assisted w/ one red & one orange band
   3 x 10

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #469 on: October 31, 2014, 07:30:25 PM »
Lowbar Squat (sleeves & belt) - 3 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1

   315 x 3 @8
   325 x 3 @9
   305 x 3 @7
   305 x 3 @7
   305 x 3 @7.5
   305 x 3 @8
   305 x 3 @8
   305 x 3 @8.5
   305 x 3 @9

Paused Bench Press - 5 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1

   185 x 5 @7.5
   195 x 5 @8
   205 x 5 @8.5
   215 x 5 @9.5
   200 x 5 @8.5
   200 x 5 @9

Conventional Deadlift
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1

   315 x 1
   335 x 1
   255 x 1

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #470 on: November 03, 2014, 05:19:39 PM »
Hot damn I was feeling it today.  Weird thing is I only had 4 hours of sleep last night.  I offset that with 2 big sugar free Rockstars on the way home to hit the iron.  This is the best I've felt since my mock meet.  The weights were moving fast and form was feeling good.

Lowbar Squats (sleeves & belt) - 5 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1

   275 x 5 @7
   295 x 5 @8
   315 x 5 @9
   295 x 5 @8.5
   295 x 5 @8.5
   295 x 5 @9

Paused Bench Press - 8 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1

   175 x 8 @7
   190 x 8 @8
   200 x 8 @9
   185 x 8 @8.5
   185 x 8 @9

Out of time :(  I was supposed to do the deadz but got stuck on daddy daycare duties.  No problem.  The way my deadz have been going lately, the break may be what I needed.

Offline peacesells

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Re: BLKs Training Journal
« Reply #471 on: November 03, 2014, 06:45:23 PM »
A beast day for sure.

Offline sakustoms

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Re: BLKs Training Journal
« Reply #472 on: November 04, 2014, 07:02:39 AM »
Good stuff Ron. Like the paused bench sets.  :banana: :pepper:
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #473 on: November 05, 2014, 06:00:04 PM »
Good stuff Ron. Like the paused bench sets.  :banana: :pepper:

Thanks man!  Bench is getting more and more comfortable with heavier weights.  Many times my second rep is the best of the set.

Lowbar Squats (sleeves & belt) - 8 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1

   275 x 8 @7.5
   295 x 8 @8.5 - 10lb rep PR
   305 x 8 @9.5 - 20lb rep PR
   285 x 8 @9

Paused Bench Press - 3 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1

   205 x 3 @7.5
   215 x 3 @8
   225 x 3 @9
   210 x 3 @7.5
   210 x 3 @7.5
   210 x 3 @8
   210 x 3 @8
   210 x 3 @8.5
   210 x 3 @8.5
   210 x 3 @9
How's that for VOLUME8)

BOR
   135 x 8
   145 x 8
   155 x 8
   155 x 8

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Re: BLKs Training Journal
« Reply #474 on: November 05, 2014, 06:25:40 PM »
That's 'lil bit of volume, 'lil bit  8)
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Offline sakustoms

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Re: BLKs Training Journal
« Reply #475 on: November 06, 2014, 07:06:58 AM »
How long did all that volume take you?
Eric


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

Offline peacesells

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Re: BLKs Training Journal
« Reply #476 on: November 06, 2014, 04:18:03 PM »
Sheesh..that's some serious bench pressing.  My shoulders are screaming just reading that.  Impressive!

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #477 on: November 06, 2014, 04:44:47 PM »
How long did all that volume take you?
I didn't track the time between sets, but the whole workout was close to two hours including warmups.

Tomorrow is the end of my high volume block.  I've been working up to a top set or close to it with a rep left in the bank then taking off 7% of the weight and doing set after set until I reach the same level of fatigue.  The next few week I'll only be taking off 5% so the weights will be heavier, but less volume.  The reps will slowly drop too.  The final block is a 3% drop for even less volume and higher intensity to simulate a meet peak.  Every session I try to top a previous rep max and still leave a rep left over.

This is the basic outline for squat and bench.  Each session includes all three competition lifts but at a different rep range and intensity.  For deadlift I substitute accessory stuff for hypertrophy (bent rows, good mornings, etc).  Wraps will be added once I get to doubles for squat. 

Weeks 1-2:
Hypertrophy Sets      8 reps per set, @9, 7% load drop
Power Sets         3 reps per set, @9, 7% load drop
Strength Sets         5 reps per set, @9, 7% load drop

Weeks 3-6:
Hypertrophy Sets      8 reps per set, @9, 5% load drop
Power Sets         3 reps per set, @9, 5% load drop
Strength Sets         5 reps per set, @9, 5% load drop

Weeks 7-9:
Hypertrophy Sets      8 reps per set, @9, 5% load drop
Power Sets         2 reps per set, @9, 5% load drop
Strength Sets         4 reps per set, @9, 5% load drop

Weeks 10-12:
Hypertrophy Sets      8 reps per set, @9, 3% load drop
Power Sets         2 reps per set, @9, 3% load drop
Strength Sets         4 reps per set, @9, 3% load drop

Weeks 13-14:
Hypertrophy Sets      8 reps per set, @9, 3% load drop
Power Sets         1 reps per set, @9, 3% load drop
Strength Sets         3 reps per set, @9, 3% load drop

This is similar to what I did last cycle but I do the competition lift every day instead of tossing in variations like paused squats or close grip benching.

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #478 on: November 07, 2014, 02:27:45 PM »
Nice program - what is that?
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Offline sakustoms

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Re: BLKs Training Journal
« Reply #479 on: November 07, 2014, 02:36:59 PM »
I've been reading through your journal but really don't follow along with the @9 etc numbering. To me this seems complicated.

That's what I like about 531. Follow the chart for each cycle and add accessories.
Eric


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