Author Topic: MD State Prep  (Read 110228 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #645 on: February 14, 2015, 04:36:43 PM »


Offline Merkley

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Re: BLKs Training Journal
« Reply #646 on: February 14, 2015, 05:59:15 PM »
^^^^

 Nice!
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #647 on: February 14, 2015, 07:49:14 PM »
Thanks, Merk.  Deadlift has been my only lift I haven't made progress on over the last year.  Add 60+lbs to squat and you'd think I'd be able to add 5lbs to deadlift wouldn't you.  :-\

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Re: BLKs Training Journal
« Reply #648 on: February 14, 2015, 09:09:40 PM »
Looked like some seriously good deadlifting to me and looks like you've added size to your legs too.  8)
Eric


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

Offline Merkley

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Re: BLKs Training Journal
« Reply #649 on: February 14, 2015, 09:53:24 PM »
Thanks, Merk.  Deadlift has been my only lift I haven't made progress on over the last year.  Add 60+lbs to squat and you'd think I'd be able to add 5lbs to deadlift wouldn't you.  :-\

 That is a little off :P I wonder why? Normally if one is making gains in squat they tend to add to their dead as well... :S

 Even still, good show on the deads!!!
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #650 on: February 16, 2015, 04:11:39 PM »
Looked like some seriously good deadlifting to me and looks like you've added size to your legs too.  8)
I believe that may be fat.   :'(  20lbs over competition weight will do that to a man. 

10 weeks out from meet
Weight:  185
56 degrees in the BLK gym today.  Heat pump has been struggling to maintain temperature in the house and it is losing the battle.  I woke up to 52 degrees in the house for the second day in a row.  I'm thinking of going out and picking up a space heater for my gym.  It takes forever to fully warm up even in sweats and a beanie.

Thus begins week 1 of my meet cycle.  I'm going back to the same thing I did after my last competition.  That program led to massive gains in my squat and didn't beat me down as bad as the DUP program I ran up until a few weeks ago.  But to be honest, I think I was pushing to hard for rep PRs every session.  I think I like this one a little better because it has a lot more variety and I only need to shoot for PRs on the main lifts and once per week.  The other stuff is just assistance and I don't feel the need for attacking PRs on those.  If they are there, wonderful.  If not, no biggie.

Lowbar Squats - w/ belt & sleeves, @9, 5% drop
   45 x 2 x 10
   95 x 8
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   310 x 5 @8
   335 x 5 @9.5
   315 x 5 @8
   315 x 5 @9
CGBP
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   185 x 8 - 5lb rep PR
   190 x 8 - 10lb rep PR
   190 x 8
Sumo Deadlift - w/ belt
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3
   295 x 3
   295 x 3
   315 x 3

Lower back was already tender from wood chopping and stacking firewood this morning.  I'm not happy about this session, but I'm not all that torn up about it.  I would have liked one more set with 315 but I didn't have it in me.  I just hit a rep PR 3 days ago so that is likely the reason.  Week 1 of the new program should leave room for improvement anyhow.

I'm thinking of dieting down under 180, then try a water cut down to 165 for May's meet.  I'll have to cut out ALL beer and not just the weeknight ones that I already got rid of.  If I can get a few lbs under 180 I think I could make the cut since it'll be under 10% cut for a 24 hour weigh in.  I just need to make sure I don't bloat to over 181 when I re-hydrate and carb load.

Offline piperdown

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Re: BLKs Training Journal
« Reply #651 on: February 16, 2015, 05:14:54 PM »
In the video what is it you keep touching on the rack? A timer?
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 #652 on: February 16, 2015, 05:34:25 PM »
In the video what is it you keep touching on the rack? A timer?
That's the wireless remote for the GoPro.

Online Bando

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Re: BLKs Training Journal
« Reply #653 on: February 16, 2015, 06:21:22 PM »
Quote from: BLK00TJ
I'll have to cut out ALL beer

Can I have them?

 :jester:
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 #654 on: February 16, 2015, 06:27:17 PM »
Quote from: BLK00TJ
I'll have to cut out ALL beer


Can I have them?

 :jester:


Offline Bodybuild

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Re: BLKs Training Journal
« Reply #655 on: February 16, 2015, 09:13:49 PM »
Nice lifts. Good luck

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #656 on: February 18, 2015, 05:32:24 PM »
Nice lifts. Good luck
Thanks, man!

10 weeks out from meet
Weight: 186.6

58F in the gym today so I stole my wife's small space heater and plugged it in.  I went to all the stores in town I could think of to get me one yesterday but they were all out everywhere.  This cold snap really drove the sales I guess.  I ended up ordering one on Amazon, but it won't be here until tomorrow.  I did extra warmup sets to warm up.

Paused Bench Press - 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 2 x 5
   135 x 2 x 3
   165 x 2 x 1
   195 x 2 x 1
   225 x 1
   205 x 5 @7.5
   215 x 5 @8.5
   220 x 5 @9.5
   205 x 5 @8
   205 x 5 @8.5
   205 x 5 @9
303 Tempo Squats Absolutely brutal!
   45 X 2 X 10
   95 X 2 X 5
   135 X 5
   185 X 3
   225 x 3 x 6
BOR
   135 x 2 x 5
   155 x 5
   175 x 3
   185 x 3 x 5

Volume was a little low except for the benching.  I'll have to work up the work capacity.  The 303 squat destroyed my lower back (not the bad kind, just tight) and legs were toast.  I was wanting to do 4 worksets for both squats and BORs.  Maybe next week.

I'm still not sure what I'm going to do for deadlifts on Friday.  I'm thinking of just working up to a heavy triple then some back down sets or speed work.  I didn't get anything out of the singles program I tried a few cycles ago so I have to try something different.  Then again, nothing has worked for my deadlift so far.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #657 on: February 20, 2015, 05:53:03 PM »
Wow!  I almost had to go to page 2 for my journal.  Great to see so many peeps posting here now.

10 weeks out from meet
Weight: ???

So ends week 1 of my meet cycle.  While I feel weak and haven't hit any rep PRs in a while, I am starting out ahead of where I left off the last time I ran this program.

Conventional Deadlift - beltless
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @6.5
   335 x 3 @8
   345 x 3 @8.5
   355 x 3 @9 - 10lb rep PR
   335 x 3 @9
TnG Bench Press
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   215 x 1
   205 x 8
   205 x 8
   205 x 8
Front Squats - beltless
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   165 x 8
   165 x 8
   165 x 8

I might do a short workout tomorrow to get some more work in on pullups and hamstrings.  Depends on how much snow is dumped on my driveway though.

Offline Bodybuild

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Re: BLKs Training Journal
« Reply #658 on: February 20, 2015, 06:21:36 PM »
What does the '@number' mean?

Good lifting!

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #659 on: February 20, 2015, 06:33:47 PM »
What does the '@number' mean?

Good lifting!
Thanks!

The @ number is the RPE for the set.  RPE is the "Rate of Perceived Exertion" or basically, how difficult I felt the set was.  An RPE of 10 would be a grinder that I can barely complete.  9 is usually a set where I could have most likely done 1 more rep if I had to.  So what I do is work up in weight to where I get to 9, then reduce the weight (in my program I reduce by 5%) and keep adding in sets until I get back to an @9.  Sometimes this might be 1 set like today or 4 sets.  Deadlifting takes a huge toll on me so I didn't last long after the 355 set.