MD State Prep

[BLK00TJ]

Thanks everyone.  Another piss-poor nights sleep leads to another piss-poor performance in the gym.  At least 375 was a little bit easier this time.  I'm still fighting the wraps.  I had one unwrap in mid set  . 

Lowbar Squat w/ wraps - x3, @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
   335 x 1
   335 x 3 @7
   355 x 3 @8
   375 x 3 @9
   355 x 3 @8
   running short on time, so I called it quits there.  I probably only had one more good set in me anyway.

CGBP - x8, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   185 x 8 @8
   195 x 8 @9
   185 x 8 @8

My monolift should be hear Wednesday but I won't have time to put it together prior to my session.  I'll have to save it for next weeks singles or maybe some box squats on Friday.  I'm stoked about that.

[BLK00TJ]

I was practicing wrapping tonight (figures I was able to get all the wraps i wanted when it didn't matter) and my daughters wanted to try.

[BLK00TJ]

3 weeks out from meet

Since I've been banging my head against 245 with no progress over the last bunch of weeks, I added in a bit of volume to try and get things moving again.

Paused Bench Press - x3, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   225 x 3 @8
   235 x 3 @9
   225 x 3 @8
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @9
   225 x 3 @9

Lowbar Squat
   135 x 1


What?  one set?






I was out of time thanks to work/traffic/weather but I just got my monolift in today so I had to get one set in.   
Given time, I was going to do some box squatting.  I'll throw those in for Friday's workout which will be brutal since I'll be doing deadlifts prior.

http://youtu.be/1ufiuOkNAHw

[Little Tim]

Yup, and tomorrow's weather ain't looking much better, but that mono sure looks good. 

 

[piperdown]

Damn, that's slick! 

Have you thought of throwing in a 50-55% additional bench day? Something like 150-160 5x10 on an alternate day?

[43Diesel]

That Mono lift is freakin awesome!!!

Some good lifts too

[BLK00TJ]

That Mono lift is freakin awesome!!!

Some good lifts too

Thanks, man.  I had a chance to use it today.  It's a little tricky to get under the bar until there's more weight on it to hold it still, but I liked it.  Especially with box squat since I didn't need to walk the bar back to the box.  Just stand up and go.

3 weeks out from meet
Conventional Deadlift - x1, @9, 5% load drop
   135 x 10
   135 x 5 w/ red band
   185 x 5 w/ red band
   225 x 3 w/ red band
   275 x 1 w/ red band
   315 x 1 @6
   335 x 1 @7
   355 x 1 @8
   365 x 1 @9
   375 x 1 @9.5 Finally the Gods have removed cock from ass!  5lb PR.  Not much, but I'll take it.
   385 x 0   Whoah horsey.  Slow down.
   355 x 1 @9

1 Board Paused Bench Press - x3, @9, 5% load droop
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 3
   195 x 1
   225 x 1
   225 x 3 @8
   235 x 3 @8.5
   245 x 3 @9
   255 x 2 @10
   230 x 3 @8.5
   230 x 3 @9

Box Squat
   135 x 10
   185 x 5
   225 x 3
   275 x 3 @6
   315 x 3 @9
   315 x 3 @8
   315 x 3 @8
   335 x 2 @10
   

This will likely be my last heavy bench day leading into my meet.  I'll do some technique pulls but keep the bar very light.

Next week brings on the heavy singles for everything else.

[piperdown]

Kick ass on the squat PR! Nice!! 

[BLK00TJ]

Kick ass on the squat PR! Nice!! 

Thanks!  I was disappointed in the squats until I realized the 315 was a 15lb rep PR.  I sat on the box for too long on the first set with 315 which made it a LOT harder.

[piperdown]

Kick ass on the squat PR! Nice!! 

Thanks!  I was disappointed in the squats until I realized the 315 was a 15lb rep PR.  I sat on the box for too long on the first set with 315 which made it a LOT harder.

You...sat...with 315lbs...on the box...and still got 6?! I think I hate you (just a little bit)

[43Diesel]

Dang way to go!!!!

Congrats on the PR

[BLK00TJ]

Thanks guys.  I'm taking an extra day off.  Legs and as still feeling Friday's deadlift and box-squat session.  I did a lot of moving around and walking over the weekend hoping to get rid of the DOMs and aches, but still getting out of the chair like I'm 40 years older than I am.  I should be good to play with the monolift tomorrow.

[BLK00TJ]

Extra day off felt pretty good.  Everything was going well up until my last squat rep.

Lowbar Squat w/ belt & wraps
   45 x 2 x 10
   95 x 10
   135 x 5
   185 x 1
   225 x 1
   275 x 1
   315 x 1
   365 x 1
   405 x 1
   425 x 0   lost concentration, double dipped, dumped the bar.  I should have gotten it.

Paused Bench Press
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   235 x 1
   245 x 1
   255 x 1
   260 x 1 - +5lb PR
   245 x 2 x 1

I'm feeling a little better about my meet coming up.  I should have gotten that 425.  I was winded from wrapping and rushed the set instead of catching my breath.  I'll go for it again this weekend for my last heavy day of the cycle.  The plan was to work to 425 today, then go for 2 sets at 435 on Saturday.  We'll see about that.  I think my 450 goal may be in trouble though.

[piperdown]

Bummer on the 425 but great job on the 260 pr for bench 

[Get-n-fit]

Congrats on the PR, don't worry about the DL fail, it happens, Saturday you'll be more focused and rip it off the ground.