Author Topic: MD State Prep  (Read 89709 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #720 on: March 18, 2015, 05:07:25 PM »
Holy hell at the bolded part. 500 @ 165??? Insane man. You've definitely come a long way in a short time.
If I go for 500 it'd probably be at 181, not 165.  The current RPS record is 490 @181 so it only makes sense to aim higher.  If I drop to 165 again (what my wife hopes), I'd probably be limited to mid-4s.

How wide is this "illegal wide bench press"? I'm curious. Is it to increase pec strength?
Illegal-wide is about 1/2" outside of the 80cm rings on the bar and it is to increase pec strength.  I'm limited by both my uprights and my wrist flexibility to go any wider. 

henceforth, you shall be the squat king.
Not yet, but that'd be nice.

Offline Bodybuild

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Re: BLKs Training Journal
« Reply #721 on: March 18, 2015, 08:13:20 PM »
Wow awesome volume. Good work. I may try extra wide BP

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #722 on: March 18, 2015, 08:44:23 PM »
Wow awesome volume. Good work. I may try extra wide BP
They were a bit painful without wrist wraps.  I'd definitely recommend getting a pair if you don't have any.

Online piperdown

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Re: BLKs Training Journal
« Reply #723 on: March 19, 2015, 08:06:57 AM »
Wow awesome volume. Good work. I may try extra wide BP
They were a bit painful without wrist wraps.  I'd definitely recommend getting a pair if you don't have any.

Ron, out of curiosity, did you do some lifting that clued you in that your pecs needed strengthening? For my bp to start to go back up I noticed I needed both pec and tri accessory lifts, nothing huge in volume but just a little bit more, and it translated over to a stronger bench.
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 #724 on: March 19, 2015, 05:32:25 PM »
Wow awesome volume. Good work. I may try extra wide BP
They were a bit painful without wrist wraps.  I'd definitely recommend getting a pair if you don't have any.

Ron, out of curiosity, did you do some lifting that clued you in that your pecs needed strengthening? For my bp to start to go back up I noticed I needed both pec and tri accessory lifts, nothing huge in volume but just a little bit more, and it translated over to a stronger bench.
My sticking point is usually right off my chest so I figured I'd give these a shot.  They are the closest I can come to isolating chest with only a barbell.  My OHP weights are pretty decent so I ruled out shoulder strength.  Plus, I want big boobs. 8)

6 weeks out from meet
Slept like crap and over slept this morning.  Damn phone battery drained overnight after a full charge.   >:(

Paused Bench Press - 3 reps per set, @9*, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   215 x 3 @7
   225 x 3 @8
   235 x 3 @9*
   This is where I was supposed to drop 5% off the bar and do set after set until I get back to @9.  However, just matching a PR wasn't going to make me happy even if it was easier than the last time I did this weight.  I slapped on some chips and was going to go for 240 for a 5lb PR.  Then I reconsidered and traded the chips for nickels and loaded it up to 245 for a cool 10lb PR.
   245 x 3 @10 - Fuck YEAH!
   225 x 3 @8.5
   225 x 3 @9

3ct Paused Lowbar  Squat - belt & sleeves
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   245 x 3
   265 x 3
   285 x 3
   305 x 3

Here I was supposed to do DL accessory, but my back and hammies were toast from the squats.  So...
Slingshot Paused Bench
   135 x 3
   185 x 3
   225 x 3
   245 x 3
   265 x 3

Done.  Felt good and now I'm finally awake for the day.  I just hope I tire around bedtime so I can get me some recovery sleep.

Online piperdown

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Re: BLKs Training Journal
« Reply #725 on: March 19, 2015, 05:44:06 PM »
Heh, who doesn't want big boobs?! ;D

Hell yeah on the BP today! Nice job!
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 #726 on: March 19, 2015, 05:49:22 PM »
Heh, who doesn't want big boobs?! ;D

Hell yeah on the BP today! Nice job!
Thanks, man.  Maybe if I make my chest bigger, my belly won't look so big  8)

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Re: BLKs Training Journal
« Reply #727 on: March 19, 2015, 05:53:28 PM »
Heh, who doesn't want big boobs?! ;D

Hell yeah on the BP today! Nice job!
Thanks, man.  Maybe if I make my chest bigger, my belly won't look so big  8)

LOL
Eric

Pork belly body......

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

Online Get-n-fit

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Re: BLKs Training Journal
« Reply #728 on: March 19, 2015, 05:53:58 PM »
Ron, lots of great work going on in here, TONS of volume.  Are you changing your program soon or sticking with it?  Just wondering, bc I was talking to a guy about doing a meet in 10 weeks and he said he'd give me a good program to run if I want at 6 weeks out.
IG: Tourostrengthtraining
Lift light, until you can lift right
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #729 on: March 19, 2015, 05:57:12 PM »
Ron, lots of great work going on in here, TONS of volume.  Are you changing your program soon or sticking with it?  Just wondering, bc I was talking to a guy about doing a meet in 10 weeks and he said he'd give me a good program to run if I want at 6 weeks out.
I'm going to stick with this routine for the remainder of the cycle.  It worked great for me the last time I ran it.  The only change I'll make is cutting more volume as my reps go down and intensity goes up about 3 weeks out.

Offline kimm4

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Re: BLKs Training Journal
« Reply #730 on: March 19, 2015, 06:07:19 PM »
Congrats on the PR!

May the sleeping gods provide you with a good night's sleep.  8)
"Normal is an illusion.  What is normal for the spider is chaos for the fly." - Morticia Addams

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #731 on: March 21, 2015, 05:02:20 PM »
Congrats on the PR!

May the sleeping gods provide you with a good night's sleep.  8)
Thanks, kimm!  Sleep was much better that night and last night too.  I was able to catch up a bit and got 9.5 hours of sleep!  I think my body needs 9 hours but I'm usually only able to get about 7 on a good night on the account of my work schedule.

6 weeks out from meet
Another beast-mode training session today.  Last week i deadlifted with bands.  This week I reversed them in kind of the same way to work up to heavier work.  Ended up being a whole lotta deadlifting.  I'm forcing myself to use my belt.  I can't get comfortable pulling with it yet.  I'm hoping if I use it more, I'd figure out how to get lbs from it.

Conventional Reverse-band Deadlift w/ belt
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3 - red & orange
   275 x 3 - red
   275 x 3 - orange
   275 x 3 - no bands
   315 x 3 - red & orange
   315 x 3 - red
   315 x 3 - orange
   315 x 3 - no bands
   365 x 3 - red & orange
   365 x 3 - red
   365 x 3 - orange
   365 x 0 - no bands
   done but it was pretty fun!

3ct Paused Bench Press - 3 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   195 x 3 @7
   210 x 3 @8
   225 x 3 @8.5!!!
   235 x 3 @9.5 fuck yes! 
   225 x 3 @8
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @9
I was really trying to concentrate on driving my heels into the floor using leg drive.  Leg drive RULES!

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #732 on: March 22, 2015, 02:56:56 PM »
5 weeks out from meet

Just a quick fun workout

Neutral-grip Pullups SS w/ GHR (red band assisted)
   Pullups x5 / GHRs x8

BOR SS w/ SLDL
   135 x 8
   155 x 8
   175 x 8

OHP
   45 x 2 x 10
   65 x 5
   95 x 5
   115 x 5
   135 x 5

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #733 on: March 25, 2015, 05:45:44 PM »
5 weeks out from meet
Finally able to train again.  It felt like forever.  I'm still feeling run down from lack of sleep.  I'm not sure what it is, but when I go to bed I do feel tired, then my brain goes into overdrive.  My dreams have been really weird too so the sleep I have been getting has been the restless type.

Paused Bench Press - 3 reps per set, @9, 5% drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   225 x 1
   225 x 3 @7
   235 x 3 @8
   245 x 3 @10
   230 x 3 @8.5
   230 x 3 @8.5
   230 x 3 @9

3ct Paused Squat
   45 x 2 x 10
   135 x 5
   185 x 5
   225 x 1
   275 x 1
   275 x 3 @7
   295 x 3 @8
   315 x 3 @9
   295 x 3 @9

SS Paused Bench Press
   225 x 3
   245 x 3
   265 x 3
   275 x 3

Offline kimm4

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Re: BLKs Training Journal
« Reply #734 on: March 25, 2015, 08:15:55 PM »
For your lack of sleep your workouts are looking great.  I'm the same way when it comes to sleep.  I'm always tired when I go to bed, but I can't seem to slow my mind down.  If I don't get a solid 9 hrs of sleep a night I can't function or focus the next day.

It's weird.
"Normal is an illusion.  What is normal for the spider is chaos for the fly." - Morticia Addams