Author Topic: MD State Prep  (Read 110050 times)

Offline Bodybuild

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Re: BLKs Training Journal
« Reply #660 on: February 20, 2015, 06:37:01 PM »
Very cool. That sounds like a good method.

Offline sakustoms

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Re: BLKs Training Journal
« Reply #661 on: February 20, 2015, 10:18:36 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.

Ah, now I finally get it. That didn't take long at all....  :o

Great DL workout Ron. Kicking ass on those numbers.

What are your proposed openers for the meet?
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #662 on: February 20, 2015, 10:21:13 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.

Ah, now I finally get it. That didn't take long at all....  :o

Great DL workout Ron. Kicking ass on those numbers.

What are your proposed openers for the meet?
375/240/NFC (no fucking clue)

Goals are 450/260/NFC but 400 would be welcome

Offline sakustoms

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Re: BLKs Training Journal
« Reply #663 on: February 20, 2015, 10:26:28 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.

Ah, now I finally get it. That didn't take long at all....  :o

Great DL workout Ron. Kicking ass on those numbers.

What are your proposed openers for the meet?
375/240/NFC (no fucking clue)

Goals are 450/260/NFC but 400 would be welcome

I doubt you'll have any problem hitting that 400. You've been lifting like a beast and hitting big numbers.
Eric


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

Online Little Tim

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Re: BLKs Training Journal
« Reply #664 on: February 20, 2015, 10:51:22 PM »
Throwing out somebody else's 2 cents here just as some food for thought.

Was listening to a podcast awhile ago, and the subject of cutting weight to make a weight class came up.  One trainer said he has his athletes train for this as you train for everything else to do with the competition, why not practice cutting weight and refeed/hydrate then do a mock meet a few times leading up to the competition?

Again,  I don't know the first thing about this topic, but the logic made sense and following your journal made me think of this from your previous post regarding the 165# goal.


PS- My basement is unusually frigid as well. 

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #665 on: February 21, 2015, 10:21:09 AM »
Throwing out somebody else's 2 cents here just as some food for thought.

Was listening to a podcast awhile ago, and the subject of cutting weight to make a weight class came up.  One trainer said he has his athletes train for this as you train for everything else to do with the competition, why not practice cutting weight and refeed/hydrate then do a mock meet a few times leading up to the competition?

Again,  I don't know the first thing about this topic, but the logic made sense and following your journal made me think of this from your previous post regarding the 165# goal.


PS- My basement is unusually frigid as well.
I considered doing this a few times.  The problem with it is training is affected and I'm not willing to sacrifice a week of effective training.  It'd be best to do on a deload if I had them scheduled.  My openers above would be for the 181lb weight class and training weights will still be factored in.  My openers are usually my current 3RM and goals based on what e1RM is based off of the 3RM.  If I were to make it to 165 I'd have to consider lowering the openers a little bit.

Online Little Tim

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Re: BLKs Training Journal
« Reply #666 on: February 21, 2015, 10:36:32 AM »
Gotcha.   :thumbsup:

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #667 on: February 21, 2015, 04:23:57 PM »
10 weeks out
Weight:  185.2

Just a fun bro workout....

Pullups
   3x5
OHP
   45 x 2 x 10
   65 x 5
   85 x 5
   105 x 3
   125 x 1
   145 x 1
   145 x 5
   135 x 5
   135 x 5
   135 x 5
Pullups
   5 reps
BB Curls
   45 x 10
   55 x 10
   65 x 10
   75 x 6  :o
   45 x 10
Pullups
   2 reps (a lot harder after curls)
JM Press
   45 x 10
   75 x 10
   105 x 10
   135 x 10
   135 x 10
   135 x 10
Pullups
   4 reps
Ab Wheel
   3 x 15

Now time to rest up and recover for snow shoveling (aka conditioning/cardio/recovery)

Online Bando

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Re: BLKs Training Journal
« Reply #668 on: February 21, 2015, 04:46:45 PM »
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 #669 on: February 24, 2015, 05:42:58 PM »
9 weeks out from meet

Oh man.  Single digit weeks.  I'm not ready!  I delayed this session due to all the shoveling I did over the weekend.  I wanted to come into this one fresh and I did.  The weights still felt heavy on squat though.  I did get in all 5 sets this time with slightly more weight so I got that going for me though.  :D

Lowbar Squats - w/ belt & sleeves, 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 5 @8
   335 x 5 @9
   320 x 5 @8
   320 x 5 @8.5
   320 x 5 @9
CGBP <- these felt really good today  8)
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   205 x 1
   190 x 8
   190 x 8
   190 x 8
   190 x 7  >:(
Sumo Deadlift - w/ belt
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3
   295 x 3
   295 x 3
   315 x 3


Offline sakustoms

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Re: BLKs Training Journal
« Reply #670 on: February 24, 2015, 07:14:50 PM »
Damn good numbers Ron, especially those CGBP numbers.  8)
Eric


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

Offline Bodybuild

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Re: BLKs Training Journal
« Reply #671 on: February 26, 2015, 04:34:31 PM »
Agreed, strong weights!

I may need to add CGBP to my routine.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #672 on: February 26, 2015, 05:20:18 PM »
Damn good numbers Ron, especially those CGBP numbers.  8)
Agreed, strong weights!

I may need to add CGBP to my routine.
Thanks guys.  I'm hoping it translates into a better bench that has been moving slow.  Getting fat helped a little, but not as much as I had hoped.  More lifting, less beer from now on.

9 weeks out from meet
Weight:  184.3

Paused Bench Press - 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   215 x 1
   205 x 5 @7.5
   215 x 5 @8
   225 x 5 @9
   210 x 5 @8
   210 x 5 @8.5
   210 x 5 @8.5
   210 x 5 @9
Box Squats - substituted these in instead of 303 tempo squats to work on form issues
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 3
   225 x 1
   235 x 3
   245 x 3
   255 x 3
   265 x 3
   275 x 3
BOR
   45 x 2 x 10
   95 x 5
   135 x 3
   185 x 1
   185 x 5
   185 x 5
   185 x 5

Das it mane.  Deadlift session on Saturday.

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #673 on: February 26, 2015, 05:38:42 PM »
dam, tons of volume!! great job
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #674 on: February 26, 2015, 06:23:07 PM »
dam, tons of volume!! great job
Thanks, man!  I need to drive gains to bump the weights up next week.  For once, I'm making gains in something other than squat.  I need to rebuild that in 9 weeks.