Author Topic: MD State Prep  (Read 172675 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #570 on: January 13, 2015, 04:26:09 PM »
15 weeks out from meet

Paused Bench Press - 6 reps per set, @9, 5% load drop
   195 x 6 @7.5
   205 x 6 @8.5
   215 x 6 @9.5
   205 x 6 @9.5
BOR
   135 x 3 x 8
Dips
   bw x 3 x 8

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #571 on: January 15, 2015, 05:48:51 PM »
15 weeks out from meet

I learned a few things today.  I need more practice at squatting with wraps on.  Twice today I nearly lost my balance and fell backwards.  Partly may be because I was so out of breath after wrapping and felt dizzy when I stood up, and partly because my head wasn't where it was supposed to be during the sets.  I also need more practice and conditioning to wrap.  At first, my wrap skills were shitty and they weren't as tight as I like but I got that worked out by the end.  I was surprised at how out of breath I was once I was done wrapping.  Wrapping more often should help this.  I think I'm going to start wrapping any sets 3 and under instead of just sets under 3.

Lowbar Squats - 2 reps per set, @9, 5% load drop
   335 x 1 - lost balance
   335 x 2 @7
   355 x 1 - lost balance again  >:(
   355 x 2 @8
   375 x 2 @8.5
   395 x 2 @9
   375 x 2 @8.5
   375 x 2 @9

Done.  Bench tomorrow.

Offline piperdown

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Re: BLKs Training Journal
« Reply #572 on: January 15, 2015, 05:55:23 PM »
15 weeks out from meet

I learned a few things today.  I need more practice at squatting with wraps on.  Twice today I nearly lost my balance and fell backwards.  Partly may be because I was so out of breath after wrapping and felt dizzy when I stood up, and partly because my head wasn't where it was supposed to be during the sets.  I also need more practice and conditioning to wrap.  At first, my wrap skills were shitty and they weren't as tight as I like but I got that worked out by the end.  I was surprised at how out of breath I was once I was done wrapping.  Wrapping more often should help this.  I think I'm going to start wrapping any sets 3 and under instead of just sets under 3.

Lowbar Squats - 2 reps per set, @9, 5% load drop

Well that sucks. Why do you think you were getting dizzy? Circulation issue or is your ear infection coming back?
   335 x 1 - lost balance
   335 x 2 @7
   355 x 1 - lost balance again  >:(
   355 x 2 @8
   375 x 2 @8.5
   395 x 2 @9
   375 x 2 @8.5
   375 x 2 @9

Done.  Bench tomorrow.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #573 on: January 15, 2015, 06:18:20 PM »
I feel fine.  I'm guessing it was just getting so winded then standing up quickly.

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Re: BLKs Training Journal
« Reply #574 on: January 16, 2015, 06:56:03 AM »
Damn Ron, you are seriously banging out the big number on those squats. I am major jealous.

Be careful there, that light headed dizzy feeling is no joke.

Good luck at the meet.  8)
Eric


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

Offline piperdown

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Re: BLKs Training Journal
« Reply #575 on: January 16, 2015, 07:52:28 AM »
I feel fine.  I'm guessing it was just getting so winded then standing up quickly.

How much rest between sets?
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #576 on: January 16, 2015, 11:51:17 AM »
Don't feel bad Ron, wrapping is a lot of work!!  Deralta posted up a great wrapping video and I follow that when wrapping.  As you know, I lost balance last week and dropped 405 (465 the prior week also  :o), I'm on a Z-pak now so that should help clear up my balance issues.  Anyways, looks like you're progressing quite well, keep it up!
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Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #577 on: January 16, 2015, 05:05:27 PM »
Don't feel bad Ron, wrapping is a lot of work!!  Deralta posted up a great wrapping video and I follow that when wrapping.  As you know, I lost balance last week and dropped 405 (465 the prior week also  :o), I'm on a Z-pak now so that should help clear up my balance issues.  Anyways, looks like you're progressing quite well, keep it up!
I can't wrap as good as Alex, but I'm getting there.  He wrapped me for my squats at the NY meet.  I wish I were able to get my wraps that tight on my own.  I'm going to miss him on the next meet.  I think most of the issue was how the wraps change the mechanics and the fact that I got so winded prior to standing up.  I consider wrapping cardio now. :-\

I feel fine.  I'm guessing it was just getting so winded then standing up quickly.

How much rest between sets?
I rest about 5 minutes between sets normally for strength sets (3-6 reps), but when I get down to doubles I'll stretch that to almost 10 minutes between.  Singles a touch more than 10 minutes since in a meet it's about 15 minutes between attempts.


15 weeks out from meet

Paused Bench Press - 2 reps per set, @9, 5% load drop
   215 x 2 @7
   225 x 2 @8
   240 x 2 @9
   230 x 2 @8
   230 x 2 @8.5
   230 x 2 @9
BOR
   135 x 8
   155 x 8
   175 x 8
CGBP
   135 x 8
   155 x 8
   175 x 8
Pullups (assisted w/ 2 red bands) SS w/ Dips
   8 / 25 x 8
   8 / 25 x 8
   8 / 25 x 8

Tomorrow, squattin'

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #578 on: January 17, 2015, 05:11:37 PM »
15 weeks out from meet

Bicep tendonitis is back.  I felt it on my first set, then on the second set I could barely lift my arms to wipe away the tears.

Lowbar Squats - 4 reps per set, @9, 5% load drop
   315 x 4 @7
   335 x 4 @9

done.  Hit the showers then went and go a hair cut. :(

I'm going to spend the next 4 weeks healing up and try a very light SS program.  After that, I'll do the 10 week peaking program I ran last cycle. 

Online Bando

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Re: BLKs Training Journal
« Reply #579 on: January 17, 2015, 05:19:39 PM »
wearing an elbow compression sleeve as I type this  :-\
Revolution Powerlifting Syndicate

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World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #580 on: January 17, 2015, 06:47:29 PM »
wearing an elbow compression sleeve as I type this  :-\
Have they helped at all?

Online Bando

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Re: BLKs Training Journal
« Reply #581 on: January 17, 2015, 07:09:20 PM »
wearing an elbow compression sleeve as I type this  :-\
Have they helped at all?

absolutely, the one I have now is a mcdavid I bought on eBay
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

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 #582 on: January 19, 2015, 12:59:30 PM »
I decided to give Keto a try.  I like dead animals and don't like carbs much anyway.  I had 6 eggs, 4 oz of hot sausage, and 4 strips of bacon for breakfast.  Yum-yum.  I was going to start yesterday, but the wife made spaghetti for dinner.  We'll see how that goes.  I need to lose about 20# before May for 165 but I may stick to 181 for my next meet.

I'm also changing my routine up to 3 days a week with Bill Starr's 5x5.  I need a break from aiming for PRs every session.  Felt weird finishing a workout in under an hour.
14 weeks out from meet

Lowbar Squats
   150 x 5
   185 x 5
   220 x 5
   260 x 5
   295 x 5
Paused Bench Press
   105 x 5
   130 x 5
   160 x 5
   185 x 5
   210 x 5
BOR
   85 x 5
   105 x 5
   130 x 5
   150 x 5
   170 x 5

For cardio, I have a cord of firewood to move from the front of the house to the back of the house to be stacked.  Oh boy.  I can't wait.  :-\

Offline piperdown

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Re: BLKs Training Journal
« Reply #583 on: January 19, 2015, 01:15:36 PM »
 
For cardio, I have a cord of firewood to move from the front of the house to the back of the house to be stacked.  Oh boy.  I can't wait.  :-\

Oh, your lower back will be so thrilled at the end of moving the wood.....  :P
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #584 on: January 19, 2015, 01:50:59 PM »
 
For cardio, I have a cord of firewood to move from the front of the house to the back of the house to be stacked.  Oh boy.  I can't wait.  :-\

Oh, your lower back will be so thrilled at the end of moving the wood.....  :P
No kiddin'.  I'm taking a quick break.  Cleared out last years leftover wood, hauled 5 wheel barrows of wood around and stacked and my back is already screaming.  Sorry bit is, the pile of new wood looks the same in the front yard.  :(