Author Topic: MD State Prep  (Read 108211 times)

Online Get-n-fit

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Re: BLKs Training Journal
« Reply #585 on: January 19, 2015, 05:33:15 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

Same boat here, have been wearing an elbow sleeve for the past couple weeks.  I bought mine on mark Bell's site, I got one that's the same size as my elbow so it's not really a compression but there to keep it warm, helps so far and so I don't make the tendonitis any worse.  Stupid old age
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Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #586 on: January 19, 2015, 06:02:54 PM »
No kidding.  When I was young, my muscles were always sore from DOMs.  I never had any issues with joints.  Now I rarely have DOMs since I do higher frequency but my joints ache.

Isn't it funny how when your elbows hurt you seem to bang them on everything?  I always seem to smash them on the same doorway in my house.  Damn phantom lats!

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #587 on: January 19, 2015, 08:15:36 PM »
Just ordered a set of elbow sleeves from EliteFTS.  I had to order XLs.  Had no idea my guns were that big :S.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #588 on: January 20, 2015, 06:21:57 PM »
14 weeks out from meet

BLK does cardio!  Well, not really cardio for most folks, but I did something.  :D

40 minutes on the dreadmill at 3.5mph.


Offline piperdown

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Re: BLKs Training Journal
« Reply #589 on: January 20, 2015, 06:26:20 PM »
Just ordered a set of elbow sleeves from EliteFTS.  I had to order XLs.  Had no idea my guns were that big :S.

14 weeks out from meet

BLK does cardio!  Well, not really cardio for most folks, but I did something.  :D

40 minutes on the dreadmill at 3.5mph.



Two, count them TWO, subtle ebrags.....  :biggrinjester:
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 #590 on: January 21, 2015, 05:05:34 PM »
Just ordered a set of elbow sleeves from EliteFTS.  I had to order XLs.  Had no idea my guns were that big :S.

14 weeks out from meet

BLK does cardio!  Well, not really cardio for most folks, but I did something.  :D

40 minutes on the dreadmill at 3.5mph.



Two, count them TWO, subtle ebrags.....  :biggrinjester:
HUGE FATceps  :o

14 weeks out from meet
Lowbar Squat - beltless
   150 x 5
   185 x 5
   220 x 5
   220 x 5
Press
   80 x 5
   95 x 5
   110 x 5
   125 x 5
Conventional Deadlift
   195 x 5
   235 x 5
   270 x 5
   310 x 5

20 minutes @ 3.5mph on dreadmill

Offline piperdown

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Re: BLKs Training Journal
« Reply #591 on: January 21, 2015, 05:11:19 PM »
Just ordered a set of elbow sleeves from EliteFTS.  I had to order XLs.  Had no idea my guns were that big :S.

14 weeks out from meet

BLK does cardio!  Well, not really cardio for most folks, but I did something.  :D

40 minutes on the dreadmill at 3.5mph.



Two, count them TWO, subtle ebrags.....  :biggrinjester:
HUGE FATceps  :o

14 weeks out from meet
Lowbar Squat - beltless
   150 x 5
   185 x 5
   220 x 5
   220 x 5
Press
   80 x 5
   95 x 5
   110 x 5
   125 x 5
Conventional Deadlift
   195 x 5
   235 x 5
   270 x 5
   310 x 5

20 minutes @ 3.5mph on dreadmill

Well, we all know you top out at 3.0 mph and to claim something ridiculous like 3.5 mph...just gotta question it  ;D
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 #592 on: January 21, 2015, 05:28:11 PM »
I started yesterday at 4mph.  Started getting a little winded and remembered it was supposed to be recovery/low intensity.  Dropped it down to a brisk stroll.  :D

In the Marines, 4mph is the standard for forced marches.  I remember when I first started my weight loss last year I was "How the hell did I ever do that speed with a full pack, rifle, ammo, and hear when I was 20?"  They were between 10 and 25 mile humps too.   :o

Online Get-n-fit

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Re: BLKs Training Journal
« Reply #593 on: January 21, 2015, 05:35:51 PM »
I started yesterday at 4mph.

Careful, you're getting near gain loss speeds!  :P


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Fortis Fortuna Adiuvat

Offline sakustoms

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Re: BLKs Training Journal
« Reply #594 on: January 23, 2015, 07:24:02 AM »
Soon Flex is gonna have to change the name of this site to Cardio Sanctuary.  :P

Good luck at the meet Ron. What class are you looking to compete in?
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #595 on: January 23, 2015, 04:50:29 PM »
Soon Flex is gonna have to change the name of this site to Cardio Sanctuary.  :P

Good luck at the meet Ron. What class are you looking to compete in?
Thanks, Eric.  I'm registered as 181, but I'm going to give 165 a shot.  Once I get around 175 I'll assess my strength.  I really shot myself in the foot around the holidays.  I was hovering around 180-185 for a while then after the holidays I was over 190.

My EliteFTS elbow sleeves came in yesterday so I put them to use.  They really helped both my bicep tendon and my tennis elbow.  I'll keep training with them until I'm healed up.  I can't get too used to them since I can't use them for bench comps.

14 weeks out from meet

Lowbar Squat
   150 x 5
   185 x 5
   220 x 5
   260 x 5
   300 x 3
   225 x 8
Paused Bench Press
   105 x 5
   130 x 5
   160 x 5
   185 x 5
   215 x 3
   135 x 8
BOR
   85 x 5
   105 x 5
   130 x 5
   150 x 5
   175 x 3
   135 x 8
Pullups/Dips SS
   Pullups 3 x 8 - assisted w/ 2 red bands
   Dips 3 x 8 - bw
GHR
   3 x 12 - assisted w/ 2 red bands

I'll save the cardio for snow shoveling.    >:(
« Last Edit: January 23, 2015, 06:05:57 PM by BLK00TJ »

Offline sakustoms

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Re: BLKs Training Journal
« Reply #596 on: January 25, 2015, 11:42:54 AM »
Hope everything heals up before the comp. What are you looking at for opening numbers?
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #597 on: January 25, 2015, 01:41:09 PM »
Hope everything heals up before the comp. What are you looking at for opening numbers?
I won't really know until about 3 weeks out.  Hopefully, for squat I'll be able to open with my top lift from the previous meet which was 375.  I think that is definitely doable if not higher.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #598 on: January 25, 2015, 05:47:41 PM »
13 weeks out from meet
Today was supposed to be an off day, but since I had pretty much zero volume or intensity last week, I figured I'd start the week off early.  Bill Starr 5x5 definitely wasn't enough volume for me, but it did allow for a little ache and pain relief.  This week I'll give Texas Method with a twist a try.  The only day to chase PRs will be on Fridays now.  As I get closer to meet time, I'll drop the rep-range down to 3 for squat and bench and drop deadlifts down to singles.  That'll probably be around 4 weeks out giving me 3 weeks of heavy weights.

Keto is going okay I guess.  I'm down under 190 now.  I didn't have any drastic water drop like some folks have had but I think that was probably because I usually don't eat a lot of carbs anyway.  I'm not starving all the time and loving all the bacon and butter.  I wasn't sure how it would affect today's workout with no carbs in my system (I've been sub-30g of carbs per day for a week).  I went to bed with a headache last night and it was still there when I woke up.  I picked a bad time to run out of ibuprofen.  I drank some chicken broth and chugged some water thinking it was dehydration, but the headache persisted.  I had to steal the last two ibuprofen my wife had in her purse. :-X  After that, the headache was gone in 20 minutes.  I pulled myself down to my my basement gym by the collar and got to work.

Lowbar Squat
   305 x 5 x 5 - felt good and strong.
Paused Bench Press
   200 x 5 x 5 - felt really light so I should be able to up this next week.
BOR
   155 x 5 x 5 - felt stupid light.  I'll up this 20lbs next week

Next week's 5x5 squat and bench weights will be derived from my 1x5 sets on Friday.  I'll be going for 335/220 which is a little less than PRs, but will allow for bump ups to the 5x5 next week.

tomorrow, accessory day (hence the twist 8))

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #599 on: January 26, 2015, 04:05:14 PM »
13 weeks out from meet
Weight:187 (figured I'd start adding this to keep myself accountable 8))

CGBP
   175 x 8,8,8,6  >:(
CHINS - assisted w/ 2 red bands
   bw x 8,8,8
BB Shrugs
   185 x 8,8,8
BB Curls
   65 x 12,9,8

Done.  Tomorrow is a light recovery day then rest up for Friday's intensity day.