Jordan's road to raw nationals

[Jordan Feigenbaum]

Welp, I figured I'd start a log in case anyone actually looks at it as a jumping off point for their own programming and maybe also to ask some questions. I'm just starting prep for the USAPL Raw Nationals August 3-5.

Age- 26

Weight- 181 (hang around 190 until about 4 weeks out from meet)

Current PRs:
Bench-308 w/ pause, 330 touch and go
Squat- 440
Deadlift- 545
Snatch- 200 (91kg)
C/J- 297
Press- 225

Monday April 10-
Bench Press x 255lbs x 5x5
Press x 135 x 10 x 3 sets
Lying Triceps Ext x 10 x 3
BW Chins x 3 x max reps (15,15,13)
biceps curls x 15 x 3

Tuesday Apr 9- Lower Body Volume
Squat x 160kg (352lbs) x 5 x 5
Muscle Snatch @ 60kg x 2 x 6 sets
Paused Good Mornings @ 155lbs x 5 x 2 sets
GHR x 10 x 5
GHSitups x 10 x 5

Thursday April 12- upper body intensity
Paused Bench Press x 1-1-1-1-1 @ 300lbs
Press x 6RM @ 185lbs
Weighted Dips @ 90lbs x 8 x 3 sets
Weighted Chins x 25# x 10 x 3
DB Curls x 50 x 12 x 3 sets


Friday April 13- Lower body intensity
Squat x 5RM @ 170kg (375lbs)
Deadlift x 1 x 1 x 1 @ 220kg (485lbs)
GHR + band x 10 x 3
GH situps + 25# x 10 x 3

[Jordan Feigenbaum]

Mon-Apr 16- Upper Body Volume
Bench Press- 260 x 5 x 5
Press x 137.5 x 10 x 3sets
BW Chins x 14/13/11
LTE + BB Curl SS x 3 sets

Easy day!

[Jordan Feigenbaum]

Tuesday Apr 17- Lower Body Volume

Squat @ 162.5kg (358lbs) x 5 x 5 (felt way too heavy, but some days are like that I guess)
Power Snatch @ 62.5kg x 2 x 6sets
Paused Good Mornings @ 166 x 5 x 1set
GHR x 10 x 5
GH Situp x 10 x 5

[Jordan Feigenbaum]

Thursday April 19- Upper Body Intensity Day
Pin Press (just above the chest from a dead stop) @310lbs x 1-1-1-1-1
Press x 185 x 6 reps
Weighted Dips @ 70lbs + BW x 8, 90lbs + bw x 8, 115lbs + bw x 6
Weighted Chins @ 25lbs + BW x 8, @30lbs + bw x 8
DB Curls @45s x 12, 50lbs x 10 x 2sets

My best meet bench is 308, looking to open at 330+ if training keeps going well! C'mon elite total (1398 @ 181-raw)!

[sking1001]

How tall are you, Jordan? I just did my first NASA meet at 181 and also hang around 190. You are much stronger than me. I think I'll follow along. Thanks for sharing.

[Jordan Feigenbaum]

It depends on if I squatted prior to getting measured, but I roll around at 5'9.5-5'11. I'm pretty low body fat, so that might help. How was the NASA meet? I'm hoping to get invited to the Rippetoe Invitational so maybe I'll see you there?

[sking1001]

My body fat is higher, as I'm 5'4. I totaled 1157, and NASA does allow 2m wraps. I really wanted 1200...1398 is CRAZY strong! I actually cut to 178.8 without realizing it, because the hotel didn't even have a good scale for me to check my weight before weigh-ins, and the NASA scale weighed lighter than mine at home too.

I did a full write-up in my log (http://startingstrength.com/resources/forum/showthread.php?t=25975&p=424540#post424540), but that's like a novel, so to summarize:

I got all 1st and 2nd attempts and missed all 3rd attempts.

My goal was 192.5/125/227.5 = 545 kg or 424/276/502 lbs = 1202 lbs
I got 185/120/220 = 525 kg or 408/265/485 = 1157 lbs

Meet results are here:
http://www.nasa-sports.com/Results/Results%20Okla%20Results.htm
I'm Steve King in the "Unequipped PL" section.

Andy Baker was really cool to help me prep for the meet in a thread on his forum:
http://startingstrength.com/resources/forum/showthread.php?t=29689

[sking1001]

Oh, not sure about making it to the invitational, but it would be really cool. I hope you get invited!

[Jordan Feigenbaum]

Yeah I accidentally cut to 178.6 as well.....stupid shit. Anyway looks like we're in this together man. We'll push each other! My last meet went like this:

182.5/190/200- all 3 white lights on all 3 lifts

140/ 145 (F)/ 145 (F)- My butt came up on the second attempt and I racked it before the command on the third....stupid.

227.5/235/240- all good. I totaled 1288 so I'm aiming to put 110 on my total before nationals, we'll see.

The only thing I know is the dude who beat me in the 181 raw class was my same height and a bit lower body fat than I. So my goal is to be a full 181 and ~6-8% BF for nationals and open at my previous 3rd attempts.....let'd do work sking1001!!!!!

[Jordan Feigenbaum]

Friday- April 20th - Lower Body Intensity Day
Squat- 172.5 (380lbs) x 5
Deadlift- 223kg (491) x 1-1-1
Halting deads- 173kg x 8
GHR + 30lbs x 10 x 3
GH Situps + 25 lbs x 10 x 3
Fat bar clean and press @70kg x 30- 4min and change. I don't know why I wanted to do this but I just did. Oops.

[sking1001]

Awesome results at the meet, and I'm sure you'll never jump a rack command again! I learned a lot from my first meet. Surely that wasn't your first with such an awesome total? I'm with you...I'll be pushing to catch up with you, and you BETTER not let me catch up!

Hope you don't mind if I ask some questions now and again. You're doing a very similar 4-day split TM to mine.

What other kind of overload work do you do on Thursdays for bench? I saw the pin presses. Do you ever do any board work? I'm going start doing something like that for my bench, and I also need to program in rack pulls.

Would you mind giving a rundown of how your programming varies from week to week? Looking at the week of April 10, that's pretty much my template exactly. The only difference is that I started out intending to alternate the priority of bench and press from week to week, i.e. bench first one week and press first the next, and alternate lifts on ID too.

I'm basically starting a new cycle on Monday, but here's my basic program for the last 12 weeks as written:

M - bench 5x5, press 3x10 or press 5x5, bench 3x10 (alternate weeks) + chins
T - squat 5x5, speed deadlift + RDL
Th - bench 5/3/1 or press 5/3/1 (alternate weeks) + weighted dips + whatever
Fr - squat 5/3/1, deadlift 5/3/1 + power clean + power shrugs

I originally had intensity power cleans on tues before squat and volume after deadlifts on friday, but I replaced the tues power cleans with speed deads.



** Sorry this turned out longer than I intended, lol...I really just have 2 main questions besides all the blathering above:
1) Do you do board work?
2) Do you deadlift in a heel or flat shoe?

EDIT: oops, forget the 2nd Q...I was reviewing my log and forgot it was you who planted the lifting in flat feet thought anyway, haha

[Jordan Feigenbaum]

I don't do any board work, really. That was my first meet so it went pretty well. I'd been training with an Olympic focus but switched up my lifts for the last 4 weeks before it. My theory on board work is that being a RAW lifter my weakness is usually off my chest so I need to get that full ROM more frequently and accrue volume and intensity there to get stronger there. If and when I ever get stuck halfway up I'll probably do some board work. I also bench close grip because my shoulders tolerate it well.

I also don't get a lot of carryover from my press to my bench so I don't prioritize its training. I still do it, but just not before bench- so I don't alternate weeks like that. I just alternate pin press (low pins, bar almost touching my chest) and paused comp style bench press w/ commands.

On Thursdays I just push weighted dips and chins- we'll see how this turns out. If my weights keep going up I'll keep doing it and if not I'll probably add in some floor press or incline benches.

Totally personal preference on the OL shoes for deads but I literally had a 25kg difference between OL shoes and chucks so I'll be doing chucks for sure. My power clean goes absolutely nowhere unless I train for it specifically so I use power snatch. I missed racking 140kg in a clean a few months ago and tore up my wrist (like TBone did too) so racking anything over 120kg is painful/scary to me. I like the power snatch/muscle snatch because it's a longer pull and the stronger I get the more that moves. It's also lighter weight so it doesn't effect my recovery as much as heavy cleans done for any sort of volume would- plus it feels better on my wrist.

Hope this helped!

[sking1001]

Hope this helped!

Absolutely. Thanks again!

[Jordan Feigenbaum]

Monday- April 23 Upper Body Volume
Bench Press x 5 x 5 at 265lbs
Press x 10 x 3sets at 140lbs
Wide-Grip Pull-ups x 12,11,8
Rope tricep press downs- 110 x 15, 120 x 13, 120 x 12
BB Biceps Curl- 85 x 12,12,10

Really happy with how the upper body training is going!

[Jordan Feigenbaum]

Tue- April 24- Lower Body Volume

Back Squat x 5 x 5 @ 165kg (363lbs)- when I focus on hip drive the reps are easy, when I accidentally brain fart I grind them out. Oh well, no misses. I'll probably cut down to 4 sets x 5 reps next week at 368lbs because the damn workout is taking too long.

Power Snatch- 65kg x 2 x 6 (easy).

Paused Goodmornings- 95 x 5, 135 x 5, 155 x 3, 185 x 5 x 1 set

GHR + 10lbs x 10 x 5
GH situps x 15 x 3
Neck harness

Good day for squats!

[sking1001]

Strong work! I was wondering how long your workouts take. I figured they were pretty long. I mean, look...you're doing 5 more lifts/exercises after squats!

[Jordan Feigenbaum]

Honestly, I get in and out in about 90 minutes total. The 5 x 5 takes so damn long because I like to make sure my warm ups are crisp and explosive. For instance yesterday I did: bar x 5, 95 x 5, 135 x 5, 225 x 3, 275 x 3, 308 x 2, 330 x 1, 350 x 1, then did 365 x 5 x 5. The snatches are so light that I do them on a 30s clock. Same thing with the paused good mornings. I'm already warm so it takes little time to do. Finally I superset the GHR and Situps so all together from the time I open my trunk to the time I get back in my car is right at about 90 minutes. I imagine at some point I'll swap to 4sets x 5, 3 sets x 5, or DE squats just to make it move faster. Intensity days usually take 45 minutes though so all told I'm happy with my total time spent in the gym.

[Jordan Feigenbaum]

Thursday- April 26 Upper Body Intensity Day

Paused Bench Press w/ Commands- 305 x 1-1-1-1-1 (fast and solid- loved this)
Press - 185 x 6 (this was somewhat harder than I wanted I wanted it to be. Maybe I was fatigued from bench? )
Dips- 95lbs + bw x 8, 105lbs + bw x 8, 115lbs + bw x 8
Weighted Chins- 30lbs + bw x 8, 35lbs + bw x 8
DB Curls- 50 x 15, 50 x 12, 50 x 10

Training time (for sking lol)- 75 minutes :-)

[sking1001]

Damn, you must be young, haha!

I had to drop heavy pressing from my upper body ID. 75 minutes is fast IMO, and I would be dead on the floor. Very, VERY impressive dipping too, man!

[Jordan Feigenbaum]

Youngish- i'll be 27 in June. I only took 2 min in bw my bench sets and dip sets cuz it was hot as fark in the gym today. I just needed to get it done. Thinking about switching the press to a 3-5rm for next week so I can keep going up instead of messing around with resets and light weights.

[Gillian Mounsey]

Strong work all around. Impressive numbers on those dips and pull-ups. I miss those movements. Don't do much of them on my current program- those are my favorite exercises.

[Jordan Feigenbaum]

Thanks! They really tend to help my bench and press versus doing other stuff (besides pressing and benching). Now if I can just get my squat and deadlift to where I want them...

PS Gillian,

I saw where you said you did like 200 reps at 2/3 bodyweight on bench press? Holy shit.....crazy strength endurance!

[Jordan Feigenbaum]

Friday- April 27- Lower Body Intensity - workout time 830am-945am
Back Squat- 385lbs x 5 (not too bad, just need to keep progression/being explosive)
Deadlift- 495 x 1-1-1
Haltings- 396 x 8
GHR x 12 x 3 sets with 30lbs +bw
GH S/U x 10 x 3 with 30lbs + bw

[Jordan Feigenbaum]

Monday April 30- Upper Body Volume
Bench Press- 270 x 5 x 5
Press- 142.5 x 10 x 3 sets
Chins (bodyweight) x 15, 13, 12
Rope Pressdowns- 120 x 20, 15, 15
BB Curl - 85 x 13,13,12

Excellent pump today...lol. I kind of felt like a "bro" benching and curling on Monday the "international bench day", but whatever. 270 x 5 x 5 is pretty legit in my book. Everything was pretty easy today, getting excited/nervous about tomorrow's squat volume. I'm unsure if I want to drop it to 4x5 or 8x3 or just go ahead with a DE setup. I think too much.

[sking1001]

270 x 5 x 5 is pretty legit in my book.
Mine too! 235 for me today. It's cool to come in here after my session and find yours is almost identical to mine except A LOT heavier and more work, lol.

As for tomorrow, don't forget that you wrote this:

I'll probably cut down to 4 sets x 5 reps next week at 368lbs because the damn workout is taking too long.
Maybe you should just stick to your first impression, see how that feels, and then adjust the following week based upon how that feels?

[Jordan Feigenbaum]

Thanks for that. I'll stick with 4 sets and go from there. There's a sweet spot in there somewhere for me :-)

Now onto cool ass things that happened tonight with a few ladies I train...PR CITY!!!

28 yo female- 1 year training, former figure skater/cheerleader- 5'6 135ish lbs: 225 squat x 1

42 yo female- multiple hip surgeries, previous athritis/fuck-around-itis- 135 x 1 back squat

57 yo female- 128lbs, 5'5- 2 years training- formerly VERY sedentary/decrepit- 195 x 1 DL

46 yo female- 120lbs, 5'2- former gymnast who was injured in a car accident, diagnosed with fibro amongst other maladies- 235 x 1 DL

31 yo female- 155lbs, 5'9- 1.5 years training, 25lb weight loss, 10% BF loss- 250lb deadlift + 7 consecutive dead hang chins!

I love my job!!

[KyleMask]

Nice work. We're close to the same size/strength. I'll be following along.

[Jordan Feigenbaum]

May 1- Lower Body Volume Day
Squat- 168kg (369.6lbs) x 5 x 4 sets (I liked this much better!)
Power Snatch- 68kg x 2 x 6
Paused Good Mornings- 195 x 5 x 1
GHR x 12 x 6
GH situps x 15 x 3
Neck Work

All in all a pretty good day. Excited for Friday's Intensity day!!!!!

[Jordan Feigenbaum]

Thursday - May 3rd- Upper Body ID

Low Pin (chest level) Pin Press- 315 x 1-1-1-1-1
Press- 190 x 1-1-1-1-1
Weighted Dips- BW + 100 x 8, BW + 110 x 8, BW x 125 x 8
Weighted Chins- BW + 35 x 8, BW + 40 x 8
DB Curls

Everything was pretty easy today. I'm so happy that my pressing is going so well. Looking to break some PR's in the coming weeks. Hopefully tomorrow's Squat and DL go off without a hitch. I tweaked my knee on Monday outside of the gym. Not sure what it's gonna feel like. I had a PT buddy tape it up and I've been icing the hell out of it. We shall see.....

[sking1001]

Your dipping and chinning is amazingly strong! Every time I think I have a good session, I just come back and read yours to get motivated to do more.

[Jordan Feigenbaum]

Thanks, sking- I'm digging it! Looks like you're doing pretty damn well yourself buddy.

Friday May 4, Lower Body Intensity day

After about a 35 minute warm up as a precautionary for my knee.....

Squat- 391lbs x 5 (way easier than I thought it was gonna be)
Deadlift- 500 x 1-1-1 (1st and 2nd were cake, 3rd was a bitch. I'm going down to 2 singles next week)
Haltings- 396 x 8
SLDL - 295 x 10 (fucking around)
GH Situps +25lbs x 10 x 3

Total Training time- 60 minutes + 35 minute warm up= 95minutes.

[Jordan Feigenbaum]

Monday May 7th- Upper Body Volume
Training time 830am-945....very short rest periods hence some of the performance....

Bench Press- 275 x 5 x 5
Press- 145 x 10-10-9 (shit)
Chins x 16-12-9 (double shit)
Rope Triceps Push downs- 130 x 20-15-12
Reverse Curls 65 x 20-20-20

[Jordan Feigenbaum]

Tue May 8- Lower Body Volume

Let me start off by saying the whole "atmosphere" thing matters. I get to train in a pretty badass gym- oh ya know 20 platforms, racks, squat stands, good bars (Pendlay, Ivanko, Eleiko), bumpers, strongman implements, and some really good lifters- 2 Olympic hopefuls from outside the US, a former 2-time Olympic team member, and other serious lifters-both male and female. Today I trained at noon and we had a nice little session going with about 15 lifters doing strong work. Needless to say I was really motivated and crushed it today. I'm hopeful that I'll get to train more often at times similar to today!

Squat- 171kg (374.5lbs) x 5 x 4 sets (Easy)
Power Snatch- 70kg x 2 x 6sets (on 30s clock)
Paused Good Morning- 205lbs x 5
GHR x 10 x 4 + 10lbs
Toes to Bar + Chin Ups + Neck work

[sking1001]

Nice work. Super jealous here. Video would be cool sometime if possible :-)

[Jordan Feigenbaum]

Nice work. Super jealous here. Video would be cool sometime if possible :-)

Will do. I have a cam and tripod and brought it today but people were hucking big weights around so I didn't want to set it up while someone "traveled" with 140kg+ over their head. I'll see what we can do for Thursday/Friday.

[Jordan Feigenbaum]

Thursday May 10, 2012- Upper Body Intensity Day

Paused Competition style bench press- 310lbs x 1-1-1-1-1
Press- 195lbs x 1-1-1-1-1 (http://www.youtube.com/watch?v=jg2pP9aQfgc&feature=youtu.be) maybe a slight knee kick on that last one.
Dips- 105 x 8, 115 x 8, 135 x 6 (http://www.youtube.com/watch?v=XNn4WuTSwTU&feature=youtu.be)

Chins + 40lbs x 8, + 45lbs x 8
DB Curls @ 50lbs x 15, 15, 12

[Jordan Feigenbaum]

Worked out with my buddy at the local globo gym where he trains. It went fine but I sure wish I had some chalk!

[Jordan Feigenbaum]

Friday May 11- Lower Body Intensity Day

Switched to 5 singles today on back squat today.

Back Squat- 403lbs x 1-1-1-1-1 (all easy, should have probably done it for 5)
Deadlift- 506 x 1-1-1 (easier than last week, maybe less residual fatigue from squats)
SLDL- 308 x 10
G-Rows + 95lbs x 10 x 4sets + 10 GHR's after each set
Weighted Leg Raises + 25lbs x 20reps x 3 sets

[Jordan Feigenbaum]

Monday May 14- Upper Body Volume

Okay so I totally jacked my left wrist up Sunday racing motorcycles, but I promised I'd give it the old college try + a bunch of tape and a wrist wrap....

Bench- 280 x 5 x 5
Press- 147.5 x 10-9-7 (gonna switch to 2 sets next week)
Pull Ups wide grip x 16-12-10
Rope Press downs x 20 x 3 sets
Reverse Curls x 15 x 3 sets
Neck work

Wrist hurt like hell but I made it! Looking forward to Rip's seminar at WFAC in June!

[Jordan Feigenbaum]

Tues May 15- Lower Body Volume

Squat- 173kg x 5 x 3sets, 125kg x 15 reps
Power Snatch- 73kg x 2 x 6sets
Paused G/M- 215lbs x 5 reps
GHR- 3 sets x 20 reps
GH S/U- 3 sets x 20 reps

[sking1001]

Strong work as usual in here! VERY nice job on benching through that pain too..wow. Are you competing in Rip's invitational in October?

[Jordan Feigenbaum]

If I get invited I'm totally in for that! Wrist feels a bit better but I bought a splint to sleep in just in case.

[Jordan Feigenbaum]

May 17- Upper Body Intensity Day

Wrist is feeling a bit better although it killed like a sonofabitch on the chins. Oh well, made it through today. Gonna play with cutting the volume down a bit to aid in recovery.

Low Pin Bench Press (from a dead stop)- 325 x 1-1-1-1-1
Press- 200 x 1-1-1-1-1 (i'm still trying to figure out how to upload a video from my new iphone)
Dips- 125 + BW x 8, 135 + BW x 8 (removed 1 set here)
Chins- 45 x 8, 50 x 8
Hammer Curls x 15 x 2sets

[sking1001]

(i'm still trying to figure out how to upload a video from my new iphone)

If you connect the cable, you can get the 1080p videos on your computer and upload...or if you just play the video in your Camera Roll, tap the button in the bottom left (the arrow), and you will have an option to upload to YouTube directly from your phone :-)

[Jordan Feigenbaum]

http://www.youtube.com/watch?v=rVqqO2QGo5s

A little knee kick that I have to take care of. Guess that's what videos are for.

[Jordan Feigenbaum]

Friday May 18- Lower Body Intensity Day
Squat- 186kg (409.5lbs) x 1-1-1-1-1
DL- 233kg (511.5lbs ) x 1-1-1

http://www.youtube.com/watch?v=Ykrwe-EqPlk-3rd rep
RDL- 150kg x 10
G-Row + GHR- 51.5kg x 10+ 10 x 3
GH Situp -25 x 3

[sking1001]

Nice. Thanks for the video. Cool gym. Is it yours?

[Jordan Feigenbaum]

Nah this is at "The Lab Gym" in St. Louis, owned by Olympic lifter Justin Thacker. The downstairs is a commercial type gym with selectorized equipment, rowers, cardio + about 12 squat racks and platforms. We call the upstairs "the Colosseum" as it has 20 platforms, squat racks, bumpers, pendlay and eleiko bars, 3 full power racks, atlas stones, tires, yokes, various strongman equipment, etc. It's pretty cool for 25 bucks a month.

[Jordan Feigenbaum]

Monday April 21- Upper Body Volume

Bench Press- 285 x 5 x 4 sets (cut one set off from last week for recovery)
Press- 150 x 10 x 2 (cut one set off from last week, much better)
Chins x 50 in as few sets as possible- took 4 sets- 20, 16, 14
LTE @ 100 x 15-15-15
DB curls @ 50lbs x 50 reps in 4 sets (15-12-12-11)

[Jordan Feigenbaum]

Tue- May 22- Lower body volume

For the record I've been sick as a dog the past three days after contracting a damn head cold. Needless to say I've been losing a lot of mucous, but I managed to soldier through.

Squat- 175kg (385lbs) x 5 x 3 sets
Paused Squat- 275lbs x 15reps
Power Snatch- 75kg x 1 x 8 reps (easy)
Paused Good Morning- 215 x 5 reps x 3 sets
GHR x 25 x 3 sets
GH Situp x 25 x 3 sets

Just happy to make it through this!

[sking1001]

Wow, that is some incredible work having been sick! Puts my session to shame today, and I was healthy, haha...just about killed me.

Congrats on making it through! I was happy to make it through as well.

[Jordan Feigenbaum]

Thursday May 24, 2012

First up, still sick, allergies or head cold or something but I am sneezing and coughing up some serious phlegm and mucous. Sick. Second, my right shoulder has been feeling a bit pinchy since monday so I will probably rearrange some assistance exercises to get more pulling in. Finally, since I'm going to WFAC for the SS seminar, I might take a deload week after that weekend since I'll have to lift on my recovery days for the seminar. Who knows? Considering all that, today was an okay day- just a B+ in my book though.

Bench Press, Paused with commands- 315 x 1-1-1-1-1 (the 5th one was hard but the other 4 were pretty easy, considering 315 is pretty damn heavy for me lol)

Press- 205 x 0 (shit, really locking my knees solid today)- 185 x 1, 195 x 1, 200x 1, 202.5 x 1-1. Okay back on track.

Dips- 135 x 7-6 (felt tired and weak on these, but I just chalk it up to being sick. Okay dipping day)

Chins- 50lbs + BW x 8, 55lbs + bw x 8- the 8th rep was a grinder but I got em in.

Curls supersetted with super strict t-bar rows to get some more upper back work in.


ICING SHOULDER NOW!

[Jordan Feigenbaum]

Still sick, shoulder feeling better. Lots of mobility work today and damn, I'm so ready to just rest this weekend. I think I'm going to experiment with DE sets for volume on bench and squat to see if I can feel fresher coming into ID, as I'm just getting beat up from the heavy volume days- my last volume squat workout was 385 x 5 x 3sets, and my last bench volume was 285 x 5 x 4 sets. I have all the bands I could ever want so that's what I'm gonna do next week. Here was today's lower body ID workout:

Squat- 190kg (418lbs) x 1-1-1-1-1 (first 4 were no biggie, 5th was a little slow)
DL- 236kg (519lbs) x 1-1-1
SLDL- 130 x 15 x 2
G Rows + GHR x 15 + 15 x 3 sets (50kg)
Leg raises + 25 lbs x 15 x 3 sets
Neck work

[Jordan Feigenbaum]

Mon-May 28- Upper Body Volume Day

Only a little drainage today, shoulder improving, went with a DE setup today with monster mini bands (black) on bench. They have ~ 110lbs of tension at the top, not sure at the bottom but I went based on feel and bar speed. Each rep was paused and explosive.

DE Bench Press (6minutes 14s total) x 3 reps x 8 sets @ 115 + black bands
Press x 5 x 5 @ 155lbs (super strict non-Olympic style)
Pull Ups x 10 x 5 sets
LTE x 20 x 5
Curls
Shoulder Prehab

Workout time- 1hr 5 minutes

[sking1001]

How's the shoulder? All better? I ice mine ALL THE TIME. It just seems like a chronic problem. Doesn't affect my bench, but you never know when it's going to start aching at the AC joint. Ice is nice :-)

[Jordan Feigenbaum]

Shoulder is much better and of once I feel fresh after volume days. I'm looking forward to killing intensity days!

Tues May 29 lower body volume
DE squats - 185 + light bands double choked ( ~260 lbs of tension at top) x 2 x 10
Video to come
Speed deads- 315 + monster mini short bands x 1 x 15
Paused good mornings @225 x 5 x 2
Neck work

Vid of squats with my bro to come!

[Jordan Feigenbaum]

http://www.youtube.com/watch?v=ESMHUQcGDAI&feature=youtube_gdata_player

[sking1001]

Vids are appreciated. Those look really good, both you and your brother's. Haha, who's the "mother efin' pip-squeak"?

[Jordan Feigenbaum]

Lol I was just having a bad day! I just got a new texas deadlift bar that I brought in and was going to use for speed pulls today when some little dude decided to grab it and do some silly BS with it. Oh well, he was done quickly! Glad I could entertain!

[Jordan Feigenbaum]

Thursday- May 31, 2012 Upper body ID

Notes: not sick anymore, thank you Lord. Shoulder 100x better but still being cautious. I'm getting rid of dips for awhile just to see how my shoulder does without em and replacing them with incline bench. I'll report back!

Other news: iPad 3 given to me by client= useless but cool toy. It's like a big phone that doesn't make calls lol

Bought new car: replaced 2010 VW CC with Infiniti G37x. It's smarter than I am.

Now onto the weights: trained at 8am-930am at the university gym as my normal gym was closed for "maintenance"

Pin Press (1" off chest)- 335 x 1 x 5. Felt kind of heavy but went up anyway.
Press- super strict/quads flexed and cramping lol- 185 x 1, 190 x 1, 195 x 1, 195 x 1, 200 x 1 (5 presses in excess of BW which was 183.9 this am, not bad)
Incline Bench- 225 x 8 x 2 sets
Weighted Chins- 55lbs + BW x 8, 60lbs + bw x 8
Reverse curls

[sking1001]

Nice session, man. Damn, I'm 10 pounds heavier than you right now.

Congrats on the Infiniti! Awesome car...don't hit any raccoons. Mine (my wife's) is a 2008 model. The bumper looks like new now :-)

[Gillian Mounsey]

Glad to hear that you are feeling better. Congrats on the car. You are going to have a great time at WF. The SS seminar is the best money that I have ever spent on any educational product or seminar in my 15 years as a trainer.

[Jordan Feigenbaum]

Thanks everyone. I'll watch out for rodents sking lol. I believe Rip and I will be doing big things in the coming months but I've gotta keep it hush hush for now. Gillian, there's a chance I may relocate to Norfolk, VA, in which case I'll be looking you up!

Fri-Jun 1-Lower Body Intensity- Trained at 5pm, which is late for me and I was pretty tired but....

Squat- 193kg x 1-1-1-1-1 (425lbs) 1st and 5th rep felt heavy
DL- 241kg x 1-1-1 (530lbs)-easy
G-rows
GH Situps

[Jordan Feigenbaum]

Update number 2: Shoulder 90%, won 2 of 4 races (motocross) yesterday, took Infiniti back because I just didn't like it as much as I thought and got Audi A5. Lol. Sometimes I do dumb stuff.... Back to training:

Mon-June 4 Upper Body Volume
DE Bench Press (mini band (red) dbl choked (~50lbs at chest/~90 at lockout x 2) x 3 x 8 sets on minute clock +135lbs bar weight
Press x 5 x 5 @ 160lbs (super strict)
Pull Ups x 10 x 5
LTE x 15 x 3 @95lbs
EZ bar curls x 15 x 3 @ 95lbs

[Jordan Feigenbaum]

Weight- 182.0. One of the companies I consult for (Precision Metabolic Analysis) has a bod pod and I got measured yesterday- 8.6% BF. I'd post a pic but that might be a little, ummm, unprofessional. Eeek. Anyway, I leave Thursday morning to go to Dallas. From there I've got a rental car to drive up to WFAC to train thurs and fri, then the SS seminar over the weekend. Super pumped!

Tuesday- June 5th Lower Body Volume

Paused Box Squats (2" + below parallel) @ 275lbs x 2 x 10 on a minute clock, explosive. Trying to figure out how to get more confident at the bottom of my squats so intensity days keep going up. We'll see how Friday's training goes in response to this.
Speed Deads- monster mini (2) shorty bands + 145kg (319lbs) bar weight x 1 x 15 on 30s clock. Very explosive. Hook gripped them. My thumbs hurt, oops.
Paused Good Mornings- 100kg x 5 x 2
GH situps + 10lbs x 20 x 3 sets

[sking1001]

...took Infiniti back because I just didn't like it as much as I thought and got Audi A5.
^^
:-(

.
.
.
Have fun at the seminar! Tell Juli Peterson that sking1001 wishes he were there...

[Adam021187]

Great progress so far! Subbed till the finish

[Gillian Mounsey]

Have a great time this weekend!

[Jordan Feigenbaum]

Thursday- Jun 7th Upper Body ID

Plane left STL at 845am and I arrived to Dallas at 1020am. Rented a car and drove to WFAC (2 + hrs) and checked in at the HOJO. Immediately unpacked and went to WFAC to train, where I was promptly greeted by a single member training. He was 63 years old and squatting 275 and gave me a lay of the land. I was tired, underfed, but I still needed to train:

Bench Press- 315 x 1 x 5, 320x 1, 317 x 1 (everything felt heavy today which I chalk up to being tired and underfed but I also am considering going back to the normal 5x5 volume days at a bit lighter weights.....not sure yet but Rip said to "not get away from 5's too often)
Press- 185 x 1, 195 x 1, 200 x 1, 202 x 1, 205 x 1 (nice and easy,super strict)
Paused Steep Incline Press- this was much steeper than my incline so I did the following: 185 x 5, 205 x 5, 215 x 5 all with a long pause
Weighted Chins @ 50.5lbs x 8, 55.5lbs x 8
LTE + fat bar curls
Chin Up ladders

Went back to hotel to shower and then Rip took me to Gene's Burgers to talk training, life, and business. He told me that if I really wanted to be good at powerlifitng I should weigh at least 220 but more like 242-275 lol. That's like another 40-100lbs of bodyweight. Naturally, Rip ordered me a triple cheeseburger (no buns for either of us) with chili on it, and told me to get the fries. Halfway through this he ordered me a milkshake and said, you're gonna pull 600 tomorrow so you better be well fed for that. That's right folks, I'm making a run at 600 tomorrow with Steve in ATL and Rip all training at the same time. Super pumped. I'm at the hotel now after picking up some supplies- protein powder, oats, jerky, rice cakes, tuna, and water. Looking forward to tomorrow!

[sking1001]

Hope you don't mind if I live vicariously through you. Awesome.

[simonsky]

JordanF could you outline your peaking cycle, even just the last 4 weeks or so? I just want to get an idea for my training. Thanks!

[DRice311]

Hey Jordan - just wanted to drop in and say good luck with your attepmt at 600 today.

You and I are roughly the same size (I'm at 191), and same strength levels (Squat 457, Bench 380 tng, 350 paused, DL 535, Press 225).

Just stumbled on your log, but I will be following if you don't mind, to see your progress.

Out of curiosity, what kind of protocol are you following? TM? or something you came up with on your own?

[Jordan Feigenbaum]

Simonsky, I'll post it either tonight or when I get back to STL. Just a gradual decrease in volume with the last week being low intensity as well. Nothing too fancy.

DRice- it's TM on a 4 day split. I do some speed work too. Again, nothing fancy!

[Jordan Feigenbaum]

Sonofa....huge p***y today....I just wasn't feeling it but I tried like hell anyway. I'm apparently going to be doing a lot of lifting this weekend so I'll start fresh next week, back on the 5x5 bandwagon for volume days and 5RM's on ID.

Squat- 190kg x 1 (misload- thought this was 175kg as my last warm up and did it really easily...lol). 184kg (405) x 5 which is a PR for me for reps.

DL- 500 x 1, 550 x 1, 600x0 (ughhh-didn't even budge it). It would have been a 60lb PR so I'm not sure why I was so sure it would go. Oh well, 550 is a 10lb PR.

Power Snatch- 65 x 1, 70 x 1, 75 x 1, 80 x 1, 85 x 1

Chins x 15 x 3

First part of the seminar starts tonight!

[DRice311]

Dude - 550 is still one hell of a pull.

good work.

[sking1001]

Dude - 550 is still one hell of a pull.

good work.

Hell yeah, and you weigh WHAT? Imagine what you are gonna pull at 220.

EDIT: ...and I've never had any luck on 25+ pound PR's...much less 60!!

[Jordan Feigenbaum]

Hell yeah, and you weigh WHAT? Imagine what you are gonna pull at 220.

EDIT: ...and I've never had any luck on 25+ pound PR's...much less 60!!

Yeah 182, laugh it up. Met Andy Baker, Matt Reynolds, and others tonight. I'm gonna be sliding them some 20's tomorrow night to bend their ears on training lol.

[Jordan Feigenbaum]

Back in the saddle again! Monday- June 11 Upper Body Volume

Well the starting strength seminar was cool, but a whirlwind! Here's a recap of Thurs-Today just to show you how beat up I will be feeling before I finally get a rest day (Wednesday).

Thurs- Arrived at WFAC- bench press 315/320 for paused singles, 185-202 press for singles, weighted chins, LTE, curlz, dinner with Rip + milkshake
Friday- Squats @ 405 x 5, DL x singles up to 600 x 0 (last completed rep was either 250kg or 255kg), Snatches, chins, SS lecture until 9pm
Saturday- Squat 315 x 5 x 3sets (for the seminar), Deadlift x 135 x 5, 225 x 5, 315 x 5, 365 x 5, 405 x 5 (for the seminar), Press x 95 x 5, 135 x 5, 155 x 5, 175 x 5 (for the seminar), dinner at buffet, bedtime at 1130pm
Sunday- Power Clean - 40kg x 3, 60kg x 3, 80 kg x 3, 90 kg x 3, 95kg x 3, Bench press- 135 x 5, 185 x 5, 225 x 5, 275 x 5, seminar until 6pm, drive to airport, flight at 955pm. Got home at 130am. Hit bed to die....
Monday- wake up at 6am- work until 1130am. Training Time.
After some prodding from Rip I'm back on 5's. Might be working with KSC here as far as getting ready for the meet.
Bench Press- 275 x 5 x 5
Press- 160 x 5 x 3 (strict)
Chins + 10lbs x 10 x 5 sets
LTE + DB Curls
Back to work, then now finally home!

I need some sleep and food!!!!!

[sking1001]

Welcome back, and congrats on what sounds like a very successful seminar...and for not dying, haha! Also, my comment about your weight was a compliment. You know, that you can pull 550 @ 182!

I'm curious what Rip said to convince you to stick with 5's. Would love to hear more about that. I know Andy is a proponent of switching to singles across when ID starts stalling.

[Gillian Mounsey]

Wow, that was quite a weekend. You must have had a blast. The seminars are exhausting. I can't believe that you trained yesterday.

I'm curious about the 5's too.

[DRice311]

I would also be interested on the discussion to switch to 5's. I'm guessing it is somehow related to the Coan/Gallager interview he just posted?

BTW - you weight 182? Have you cut weight?

[Jordan Feigenbaum]

@Drice- I've been on a pretty specific nutrition protocol. I want to weigh in at 181.9 at ~7-8% bodyfat as I feel like that will put me at the top of the weight class with the most amount of muscle mass I can carry. I've lost between 0-1lbs a week for the last 7-8 weeks and plan to hold steady up until the meet. I do one HITT session a week and just lift weights. I'm right there on the bodyfat right now so all is well both at the pool and at the gym.

Workout- Tue June 12- Lower Body Volume Day
Squat- 160kg x 5 x 5 (went pretty light on these just to get back into the groove of 5 x 5 and because I was still beat up from the weekend). I'll add 2.5 kg next week OR repeat this weight with less rest. More on why at the bottom of this post.
Power Clean- 80kg x 3, 85kg x 3, 90kg x 3, 95kg x 3, 100kg x 3
SLDL- 125kg x 10 x 3 sets
GH situps + 15lbs x 15 x 4 sets

Okay, about the 5's. I have a recorded conversation with Rip about 5's that I'll post when I get around to uploading the audio and cutting the correct segment. Basically here is how it went:

Original statement to Rip: I've been doing a lot of singles and doubles lately because 5's just beat me up so badly. I'm way better at singles and doubles.
Rip: That's because you've put in the work with 5's. 5's make you big and strong and able to lift heavy weights. Don't get away from 5's for too long.

Subsequent question in q/a portion of seminar: Rip, should a powerlifter do dedicated hypertrophy work to increase muscle mass for better leverages? Like sets of 10 or?
Rip: What increases strength more, 5's or 10's?
Me: 5's
Rip: What increases size more, singles or 5's?
Me: 5's
Rip: If you want to get big and strong, use 5's. 5's make you stronger and just add sets to increase the volume to get you bigger.
Matt Reynolds: When you get close to the meet, like 3-4 weeks out, it's okay to go triples and singles, because you established your strength with 5's.
Me: But what about singles or doubles on intensity day?
Rip: Those will work for awhile, but everyone always goes back to 5's.
Reynolds: 5's are where its at until you're peaking for a meet.
Rip: Steel is big on doubles these days for some reason. Just you watch, he'll be back to 5's in a year or so. Just do 5's (goes on to repeat the word "fives" for about 30 seconds to hammer it home). Do 5's, add weight, then repeat. When it gets heavy you can keep the weight the same from week to week or cut sets if you can't recover, but you're probably just doing too much extra shit. Stick to fives and then drop some volume on volume day as the meet gets closer and do some triples and singles as you need to. After the meet, back to fives.

In a few other conversations with him he made it abundantly clear that doing singles (or doubles, triples, etc) will work for awhile, but when they won't go anymore go back to 5's as they carry over nicely. He also felt that doing lots of singles was more appropriate for "testing" your strength, rather than developing it. So I'm back to 5's until July. Then I'll switch to either multiple triples or 3 sets of 5 on VD with ID being triples or singles at that point. I'm going to switch paused bench singles to doubles for awhile (per Rip) and deadlifts to fives (one top set). Then I'll titrate the volume down when the intensity goes up!

Hope this helped.

[Michael Wolf]

Back in the saddle again! Monday- June 11 Upper Body Volume

Well the starting strength seminar was cool, but a whirlwind! Here's a recap of Thurs-Today just to show you how beat up I will be feeling before I finally get a rest day (Wednesday).

Thurs- Arrived at WFAC- bench press 315/320 for paused singles, 185-202 press for singles, weighted chins, LTE, curlz, dinner with Rip + milkshake
Friday- Squats @ 405 x 5, DL x singles up to 600 x 0 (last completed rep was either 250kg or 255kg), Snatches, chins, SS lecture until 9pm
Saturday- Squat 315 x 5 x 3sets (for the seminar), Deadlift x 135 x 5, 225 x 5, 315 x 5, 365 x 5, 405 x 5 (for the seminar), Press x 95 x 5, 135 x 5, 155 x 5, 175 x 5 (for the seminar), dinner at buffet, bedtime at 1130pm
Sunday- Power Clean - 40kg x 3, 60kg x 3, 80 kg x 3, 90 kg x 3, 95kg x 3, Bench press- 135 x 5, 185 x 5, 225 x 5, 275 x 5, seminar until 6pm, drive to airport, flight at 955pm. Got home at 130am. Hit bed to die....
Monday- wake up at 6am- work until 1130am. Training Time.
After some prodding from Rip I'm back on 5's. Might be working with KSC here as far as getting ready for the meet.
Bench Press- 275 x 5 x 5
Press- 160 x 5 x 3 (strict)
Chins + 10lbs x 10 x 5 sets
LTE + DB Curls
Back to work, then now finally home!

I need some sleep and food!!!!!

I don't know Jordan...I was expecting more than a 405x5 deadlift from a guy who says he wants to go to the raw nationals...

Seriously though, it was great meeting you and you were a pleasure to coach on the platform. Gonna keep an eye on your log now as well, to make sure you're doing those 5's!

[Jordan Feigenbaum]

I don't know Jordan...I was expecting more than a 405x5 deadlift from a guy who says he wants to go to the raw nationals...

Seriously though, it was great meeting you and you were a pleasure to coach on the platform. Gonna keep an eye on your log now as well, to make sure you're doing those 5's!

Sonofa.....

I'm super jelly of that damn bench press of yours, 405 with no serious training!!! AHHHH! Thanks for the props man, good to meet you too. I'm gonna keep telling myself I could've pulled 495 x 5 if I wasn't so tired- it will help me sleep at night. Where's your log at btw, I'd like to keep up with what you're doing brother.

[DRice311]

@Drice- I've been on a pretty specific nutrition protocol. I want to weigh in at 181.9 at ~7-8% bodyfat as I feel like that will put me at the top of the weight class with the most amount of muscle mass I can carry.

Just an FYI - if it is a USAPL meet, the most you can weigh is 181.75.
I just finished my first meet (USAPL) and I weighed in at 191 - and I was definetly the smallest guy in my weight class. So your strategy is good, and will put you on equal ground - as long as you can keep your strength up while cutting.


He also felt that doing lots of singles was more appropriate for "testing" your strength, rather than developing it.

I would agree with this. That is actually one of the things I really like about 5/3/1 - you have the chance to work heavy 5's, triples and singles.

[Michael Wolf]

Sonofa.....

I'm super jelly of that damn bench press of yours, 405 with no serious training!!! AHHHH! Thanks for the props man, good to meet you too. I'm gonna keep telling myself I could've pulled 495 x 5 if I wasn't so tired- it will help me sleep at night. Where's your log at btw, I'd like to keep up with what you're doing brother.

If it makes you feel better, I can't do 405 right now. Hit a paused 360 at a meet last month, probably good for a 385 touch and go in the gym. But I'll have the paused up to 405 before too long, and then you can be jealous again. Though as a 242, I damn well better be benching more than you or else it's gonna get embarrassing!

My log is here, just starting back into a TM Split, after a post meet recovery and then schedule that fucked up my training for a few weeks.
http://startingstrength.com/resources/forum/showthread.php?t=28514&pagenumber=

[sking1001]

Thanks for that dialogue recap, Jordan! Looking forward to that audio too :-)

So...feel like answering a question in regards to volume? I usually increase my volume days by 5 pounds every 3 weeks. I have been thinking about doing 3x5, 4x5, then 5x5 for those 3 weeks. Then back to 3x5 for the next weight increase. Do you think, given the things you learned last weekend, that this is a good idea?

[djl236]

Rip: Steel is big on doubles these days for some reason. Just you watch, he'll be back to 5's in a year or so.

I work with Steel and he has me do a lot of doubles and triples over many sets. Its tough but I enjoy it.

[Jordan Feigenbaum]

@drice311- Yeah that's what I meant. I'm already at that weight and it hasn't seemed to effect my strength but I still have 7 weeks to go to try and set some PR's.

@Wolf- I like to imagine you casually benching 405 for a triple in an affliction T and some sweet nike airmax 93's- while listening to Skrillex. Post a video of that and I'll be reaaaaaaaaaaaal jealous, bro. I'll be following that log for sure.

@djil236- Sounds like a pretty good program to me!

@sking1001- Honestly, I think that's too slow of a progression. That has you staying at the same weight for 3 weeks basically while your tonnage (work set weights x reps) goes up drastically each week. I'd rather see either a pyramid setup for work sets or a single ball busting set + back offs all within the 5 rep protocol. Let's say your workset weights for the previous volume day was 345 x 5 x 4 sets (6900lbs total) the next week might look like:

Squat- warm ups x whatever you like then work sets count as follows: 310 x 5, 320 x 5, 330 x 5, 340 x 5, 350 x 5 (8250 lbs) Each week bump the overall tonnage by moving up 5lbs on each set. Or, you could just do a top set of 5 at 350-355, then strip 5-10% off and do the other 4 sets of 5 there.

[sking1001]

@sking1001- Honestly, I think that's too slow of a progression. That has you staying at the same weight for 3 weeks basically while your tonnage (work set weights x reps) goes up drastically each week. I'd rather see either a pyramid setup for work sets or a single ball busting set + back offs all within the 5 rep protocol. Let's say your workset weights for the previous volume day was 345 x 5 x 4 sets (6900lbs total) the next week might look like:

Squat- warm ups x whatever you like then work sets count as follows: 310 x 5, 320 x 5, 330 x 5, 340 x 5, 350 x 5 (8250 lbs) Each week bump the overall tonnage by moving up 5lbs on each set. Or, you could just do a top set of 5 at 350-355, then strip 5-10% off and do the other 4 sets of 5 there.

So do you mean it's too slow of a progression overall, since I'm dropping back to 3x5 after the weight increase? With a drastic increase in tonnage going from 3x5/4x5/5x5, it sounds like the implication is that the progression is too fast...at least for those 3 weeks.

Also, since I'm still setting new PR's each and every week on intensity day, isn't making progress on volume day less important since it's purpose is to drive intensity day?

I hope I'm not coming across as argumentative, because I really appreciate the input.

[Jordan Feigenbaum]

So do you mean it's too slow of a progression overall, since I'm dropping back to 3x5 after the weight increase? With a drastic increase in tonnage going from 3x5/4x5/5x5, it sounds like the implication is that the progression is too fast...at least for those 3 weeks.

Also, since I'm still setting new PR's each and every week on intensity day, isn't making progress on volume day less important since it's purpose is to drive intensity day?

I hope I'm not coming across as argumentative, because I really appreciate the input.

If we assume that the volume squat day drives everything, which I'm inclined to agree with, then basically deloading for two weeks and only adding 5lbs every 3 weeks seems slow and puts the volume at a level that may or may not increase your ID long term on deads and squats. Another option you could play with is just doing your 3x5 at the working weight but also have 2 sets of five that are within 10% of that weight to acquire the volume. I'd just prefer to see more weight on the bar at quicker intervals or a change to advanced programming if weight addition is going to be every 2-4 weeks.

My main concern is that ID wont go up forever without the volume. I'd like to see the volume kept up to prevent stalling. JMHO.

[sking1001]

That makes perfect sense. It's only been a few times that I have done less than 5x5, and although dropping those extra sets has not hurt me in the short term, I can see your point. I'll be sure to get in the extra work. These are some great ideas. Thanks!

[djl236]

If we assume that the volume squat day drives everything, which I'm inclined to agree with, then basically deloading for two weeks and only adding 5lbs every 3 weeks seems slow and puts the volume at a level that may or may not increase your ID long term on deads and squats. Another option you could play with is just doing your 3x5 at the working weight but also have 2 sets of five that are within 10% of that weight to acquire the volume. I'd just prefer to see more weight on the bar at quicker intervals or a change to advanced programming if weight addition is going to be every 2-4 weeks.

My main concern is that ID wont go up forever without the volume. I'd like to see the volume kept up to prevent stalling. JMHO.


When I was finishing up TM up to my last meet, I was just doing 3x5 for volume day and the weight was heavy enough that it was all I needed. Any more was too much. Just my .02

Another thing to think about, according to Justin Lascek/70's Big, is the ideal weight difference between VD and ID weights is about 85% (comes out to around 65lbs difference)....this not of your 1RM but of your ID and VD weights. For example if your ID weight is 400lbs then your VD weight would be ~335-340lbs (65lbs off 400 is 335 and 85% of 400 is 340. It's close). That little guideline worked very very well for me. You can hold that volume weight steady for 2-4 weeks if the intensity is going up. ID is the only one that really matters to increase every week. I basically just made sure that the difference was around 65lbs or 85%. If that meant keeping the volume the same for 3-4 weeks so be it, just make sure the ID is going up.

[sking1001]

Thanks, Dave. I also use the concept of a 3-week training max for my intensity days, where I do 85/90/95% for 5/3/1 + AMRAP. So I've also been using 82.5% of the training max for volume.

[Jordan Feigenbaum]

Thursday-Jun 14 Upper Body Intensity Day

After talking with KSC for the better part of 2 hrs on Tuesday I've made some mods to my program to get ready for nationals. He's a good dude and we both agree that sometimes you can "know too much" to be objective with your own training. I'm glad he didn't tell me that I need to weigh 242 lbs either, lol.

Pin Press - I was doing these wrong apparently, so I lowered the pins by one hole. I had to crawl underneath the the bar and when I set my full arch (which isn't very big unfortunately) my chest was pushing up on the bar. Andy said these should be grinders from start to finish. Work sets- 305 x 1-1-1-1-1 on a 2:30 clock. I'll jump to 315 next week and rest longer

Paused Steep Incline Press: 235 x 5-5-5
LTE- 90lbs x 10 x 5 (gonna really try to drive these up doing them 2x a week to see if my bench responds)
Weighted chins + 5lbs x 10 x 5

Workout time- 50 minutes lol. Awesome

[Andy Baker (KSC)]

How did the rack presses feel??? Not sure if I mentioned on the phone yesterday to move your grip in some with the rack presses. Doing these with a regular/wide grip is a good way to tear a pec.

[Jordan Feigenbaum]

They were fine. I close grip anyway because I'm skerrrred of popping something. My standard grip is thumbs-width off the smooth, but I moved that in about a knuckle for the rack presses. They were fine. I could have probably started out at 315 if I wanted to be really aggressive but I'll just make bigger jumps. I can see how this will push my bench up though, as they are much harder than a standard paused bench press. I also got a sweet pump in the tri's and bi's after the chins and LTE's, good enough for a posedown in the university gym lol.

[Jordan Feigenbaum]

Just an absolute shit day in the gym. Didn't sleep enough nor eat enough, but I still moved some heavy weights. Looking forward to a nice relaxing B-day (27) weekend so I can actually rest and recover from my hectic life..lol.

Squat- 185kg x 1, 190 x 1, 193 x 1-1-1 (not heavy just slow, decided to stay here and jump to 196 next week)
DL- 200 x 1, 227.5 x 1, 243.7 (kg plates + 21.2kg bar=536ish lbs lol) x 1
I was supposed to do 2-4 back off decifit deads but I was too hungry so I just left the gym. Next week will be better, otherwise I'm gonna hulk smash something!

[sking1001]

Your bad days are a hell of a lot better than mine. Good work!


- I'm in my phone, so gift my a break.

[Michael Wolf]

... I'm gonna hulk smash something!

Video this, please.

[Jordan Feigenbaum]

Mon Jun 18 Upper Body Volume

Bench Press 290x5, 260 x 5 x 4 (per KSC's recommendations- hit a top set then deload 10%ish and do 4 more sets x 5)
Press- 145 x 10 x 2
LTE @ 95 x 10 x 5
Chins + 5lbs x 10 x 5

[Jordan Feigenbaum]

Tues- lower body volume day
Squat- 375 x 5, 336x5x4
Paused Good Mornings (close stance)@185x5x3
GH situps +15x10x5

[Michael Wolf]

Birthday strength, son. USE IT!

[sking1001]

(per KSC's recommendations- hit a top set then deload 10%ish and do 4 more sets x 5)

Thanks for sharing this. As you know I've been questioning my volume days as squats are getting really hard. I assume this is if 5x5 progression is drying up, right? There was know way in hell I was going to be able to do more than 3 sets of squats today @ 350. I dropped to 315 and did 2 more.

So, are you going to add 5 pounds per week to the top set? There's not a thread on this, is there? Haha, I could just wait and read your log before going to the gym :-)

(sorry, that's a lot of questions...awesome job, btw)


Birthday strength, son. USE IT!
...and happy birthday??

[Andy Baker (KSC)]

Mon Jun 18 Upper Body Volume

Bench Press 290x5, 260 x 5 x 4 (per KSC's recommendations- hit a top set then deload 10%ish and do 4 more sets x 5)
Press- 145 x 10 x 2
LTE @ 95 x 10 x 5
Chins + 5lbs x 10 x 5

That offload might be a little too much. You still want the workout to be hard....you can use % as a guide but if the number seems off, feel free to adjust. I probably would have had you hit that set at 290, and then if it was a grinder, offloaded you to like 275. Squats might have a little more of a gap than the bench though. If you do offload by a full 10% on the bench you might consider even doing those back off sets with a clsoe grip just to make them a little more stressful.

[Michael Wolf]

...and happy birthday??

What better birthday wish for a competitive powerlifter than strength??

[sking1001]

What better birthday wish for a competitive powerlifter than strength??

Agreed! The question marks were because I had no idea when it was, but I do 2nd your wish :-)


- I'm in my phone, so gift my a break.

[Jordan Feigenbaum]

@sking- yes I plan on adding 5-10lbs to the top set and doing my back off sets based on feel.

@KSC- that's what I did. 290x5 wasn't too bad, but I did 260 x 5 x 4 as close grip benches (index finger on the smooth) to protect my poor lil shoulder that's still healing

@wolf/sking- thanks guys!

Projected sets of 5 for next week-Squat @ 385 x 5, 340-345 x 5 x 4, bench press- 295 x 5, 265-270 x 5 x 4 close grip :-)

[Jordan Feigenbaum]

Thurs-Jun 21-Upper Body ID

Paused Bench with Commands- 315 x 1, 317.5 x 1. 320 x 1-1-1 (all pretty smooth, I'm just a baby about making big jumps)
Incline Bench with close grip- 245 x 5 x 3sets
LTE @97.5 x 10 x 5
Weighted Chins @ 7.5lbs x 10 x 5

Super pumped up after session, looking swolllllllle, lol. I'm such a bro.

[Andy Baker (KSC)]

Jordan,

I realize I am risking my reputation on this board by creating a post about tricep extensions, but.......

Have you considered doing one really balls out, gut busting set on the LTE's for like 5-8 reps, and then backing off to a lighter weight for like 3x10?? Just wondering if pushing those LTE's with a little weight and 'intensity' might spur even more gains on the bench??? Seems like if you can do 5x10across then the weight probably isn't that heavy for you??

[Jordan Feigenbaum]

I'll try it on Monday. I could probably do a lot more weight for a single set but was limiting my loading to that of which I could do for 5 sets of 10. I'll do something like 135 x 5-8, then 100 x 10 x 3 on Monday and see how that treats the ol' elbows. What can I say, I'm a hypertrophy dude :-).

BTW KSC, Louie is all about the tri's man....if he doesn't get shit on for talking triceps then I think you'll be okay. lol

[sking1001]

I realize I am risking my reputation on this board by creating a post about tricep extensions, but.......
If this one doesn't do you in:

I like to pump myself up and then run around and flex at all the neighboring businesses and their customers in the strip center.

[Jordan Feigenbaum]

Friday- Jun 22 -Lower Body ID

After training 8 clients and 2 meetings:

Squat-400 x 1, 415x1, 425 x 1, 430 x 1-1-1 ( I was being a baby today and needed small jumps. Also, it's damn hard for me to get the bar in the correct position out of the flimsy squat stands I used today. Oh well, next week I think I will wait until Saturday to do my ID, or for sure in two weeks I will do all my ID's on the same day to replicate the PL meet from 5 or 4 weeks out until the meet. 440 is my all-time PR I believe-to depth anyway, and in two weeks I'll be burying that for singles. Looking to open around there for sure)
DL-500 x 1, 525 x 1, 542.5 x 1
DL off 3" box= 451 x 1-1-1-1

Feast time....

[Jordan Feigenbaum]

Monday June 25- upper body volume
Bench-295x5, 275x5x4 close grip (that 295 set might be a pr?)
Press-147.5x10x2
LTE-117.5x8, 90x10x3
Chins

[Will Morris]

Dude, I have to say, I'm pretty damned impressed.

[Jordan Feigenbaum]

Says the dude with the squat I'm jelly of!!! Thanks tho man. Trying to get focused for raw nationals

[Jordan Feigenbaum]

Tue Jun 26- Lower Body Volume Day
Squat- 385 x 5 , 345 x 5 x 4 (not too difficult. I think my 5 rep PR is like 405 or something. I'd like to break that on my last volume day if possible)
Paused Good Mornings- 185 x 5, 200 x 5 x 2 (these are hard.....but I guess that's the point. I think I can add weight to these fairly quickly if I switch to 1 top set next week ~225. We'll see how this carries over to my pull)
ABZ

[Jordan Feigenbaum]

Thurs- Jun 28 Upper Body ID workout time- 730 am :o (way too early for me to be smashing weights but ya gotta do what ya gotta do)

Pin Press- 315 x 1 x 5 (fast off the pins, slower up top on the last 3)
-looking back in my log I incorrectly wrote down that I did 305 x 1 x 5 last time off the low pins (bar touching my chest from the start), and I really did 300 according to my paper log book. So yea, a 15 lb jump...whoops. Good thing it went up lol.

Incline- 250 x 5, 185 x 10 x 2 (paused for a 2-3 count)
LTE- 120 x 10, 100 x 10 x 3 (will jump to 125 next mon for a set of 5-8)
Chins + 10lbs x 10 x 4

[Jordan Feigenbaum]

Fri Jun 29- Bodyweight- 180.8- oops, adding some carbs back in to see what happens. I'm gonna try to weigh in around 175-7 in the AM consistently as my WILKS coefficient will be better. Just to clarify, I'm under no illusion that this will make me stronger, however nationals is simply a means to an end. I need a 390 wilks score to be able to lift in the Arnold Classic. My WILKS score was 401 last time, so I'm in the clear. Having a slightly lighter bodyweight helps the wilks coefficent. At nationals I can weigh in as early as 7am and lifting won't start until about 10-1030, depending on the flight setup. Lifting before the 181s will be the women's 165 and SHW, then me. Back to our regularly scheduled program.

Location: GLOBO GYM- used a half rack that I could not properly set up in a good low-bar position. Bar was somewhere between high bar and low bar, plus mirrors everywhere and no chalk. Dammit.
Squat- 405 x 1, 435 x 1 x 3, 405 x 2 (wanted to save a little for my pulls)
DL- 455 x 1, 505 x 1, 545 x 1 (on a chrome bar with no chalk....lol)
Deficit DL off 2 45lb plates- 460 x 1-1-1

Not too shabby, all things considering.

[Jordan Feigenbaum]

Kind of a crappy day, just rushed hardcore and never quite got in the groove until the end....

Bench- 300x4 (missed 5th rep at lockout), 275 x5x4 close grip
Lockout work off 2 boards my buddy had-275 x3x3 (paused)- just wanted to see how they felt
Press-155x10, 135x10
LTE- 125x7, 105x10x2
Wide grip pull ups + 10lb x 10 x 4

[Jordan Feigenbaum]

What an awesome day!

Squat @ 395 x5, @365 x5x4
Paused good mornings- up to 215x5

Feeling strong for the first time in awhile, crushing weights!

[DRice311]

nice work man. 395x5 is damn good work. It's always nice to follow a crappy day up with a good one.

[Mac Ward]

What an awesome day!

Squat @ 395 x5, @365 x5x4
Paused good mornings- up to 215x5

Feeling strong for the first time in awhile, crushing weights!

Very nice, Jordan. You provide inspiration for me.

[Jordan Feigenbaum]

Moving on up.....

All intensity days combined into one to get me conditioned for the meet! Workout time was 2 hours lol...oops

Squat-405x1, 440 x 1-1-1, 405x1. 440 ties my previous 1rm , one of the reps I want forward but still made the lift. Confidence builder for sure.

Bench w/ pause and commands-315x1, 325x1-1-1, 315x1 nice
Lockout work off pins 3" off chest- 340x2x4

Deads- 500x1, 525x1, 550x1
Deficit pulls off DC block- 470 x 1-1-1

[DRice311]

If you can get 395x5, I'd be willing to bet you can go even heavier than 440x1. I'm not sure if I can do 395x5 - and I got 457 at the meet I did in June, and probably could of went heavier. When is the USAPL Nationals? Isn't in like August? What are you planning to get to? You are gonna do well in the 181 class.

[Jordan Feigenbaum]

Yeah I've done 405x5 before but never squatted above 440x1, so we shall see. I'm hoping to do something like:

Sq-420/440/460
Bench-315/325/335
DL- 520/540/560

Nationals are August 4-6th. Gettin close!

[DRice311]

Honestly - I think you are setting your sights low on the squat. Whatever day you test your 1rm this month - put 475 on the bar, and just see how it feels.

[Andy Baker (KSC)]

Seems as if everything is going as it should be??

Keep me updated as you get closer to meet time, and let me know if you need anything.

Your targets for the meet look good. What did you weigh in at when you hit the 315 paused with commands today???

[Andy Baker (KSC)]

Honestly - I think you are setting your sights low on the squat. .

I don't.

[Jordan Feigenbaum]

Seems as if everything is going as it should be??

Keep me updated as you get closer to meet time, and let me know if you need anything.

Your targets for the meet look good. What did you weigh in at when you hit the 315 paused with commands today???

180.9 this AM. I have my mock meet in two weeks so we shall see exactly where my squat is at. I appreciate the vote of confidence DRice!

[Jordan Feigenbaum]

Upper body ID

Bench Press 302.5 x 4 (failed on 5th) , 277.5 x5x4 (close grip)
LTE - 125 x7, 110x10 x2
Rack lockouts (2" off chest) 280 x 3 x 3
Pull ups + 10lbs x 10 x 4 sets

[Jordan Feigenbaum]

Lower Body ID at Globo Gym 7-10-12

Squat- 405 x 5, 375 x 5 x 2, called it there as my elbow was seriously not cooperating. I crushed 405 x 5 though. This may be a PR. I remember doing 182.5kg x 5 at Rips, which is actually 401.5lbs, so yea....PR baby.
Paused Good Mornings - 135 x 5, 185 x 5, 205 x 5, 225 x 5

Eagerly anticipating ID this week as I'm supposed to do something like 445 on squat, 330 on bench, and 555 on DL. Yahtzee!!!

[Tom Narvaez]

'Grats on the squat PR, man!

[Jordan Feigenbaum]

Thanks dude. Like I said, I'm about 63.5% sure that's a PR lol. Next week when I bury 415 x 5 that will for sure be a PR. At my last meet, my opener was 401.5lbs. I'm thinking I'll do a little better this meet.

[Tom Narvaez]

Doing your previous opener for a set of 5 is usually not a sign of progress.

wut

[Michael Wolf]

63.5% sure, eh JF? Dude, good work!

[Jordan Feigenbaum]

You might be onto something, however during my last training cycle before my previous meet I only did 418 x 1 tops in training, and 401.5 in training. I never touched 440 (my 3rd attempt) ever in training, and did it for 3 pretty easy singles last week. I guess my total will tell the tale in a few weeks though.

[Mac Ward]

You might be onto something, however during my last training cycle before my previous meet I only did 418 x 1 tops in training, and 401.5 in training. I never touched 440 (my 3rd attempt) ever in training, and did it for 3 pretty easy singles last week.

This is goodness.

[Jordan Feigenbaum]

Friday THE THIRTEENTHHHH!!!!

When I woke up this morning I kind of felt off, like I wasn't going to have a good session. But I dragged my butt to the gym and made a go of it. As I'm getting more experienced, I should be getting smarter so maybe today's session reflects this....

SQ: 385 x 1, 418 x 1, 450 x 1 (ALL TIME PR)- this actually felt easy until....., 450 x 0 (hit the rack pins at the bottom bc I buried it 3" below parallel. Shit), 450 x 0 - couldn't get the bar set properly but gave it a ride anyway- came up half way and dumped it. Whoops. 418 x 1 (needed to finish on a good note)

Bench Press w/ commands and long pause- 315 x 1, 330 x 1-1-1 (ALL TIME PR), 315 x 2 (both paused)

DL- 440 x 1, 505 x 1, 530 x 1, 555 x 0 (didn't even pull it, head wasn't in it so I just shut it down)
Deficit standing on DC block- 475 x 1-1-1

Hopefully my mock meet will go better next week as the taper is in full effect. Here's next week's plan:

Monday- Bench Volume- 305 x 5, 280 x 5 x 4 (close grip), accessory (last accessory day)
Tuesday- SQ volume- 415 x 5, 375 x 5 x 3, Paused Good mornings
Saturday- Mock Meet: SQ: 418, 440, 450-460, BP- 315, 325, 335, DL- 520, 540, 550-560

Then the next two weeks tape tape taperin....

Tuesday: Volume PR day: SQ : 420-425 x 5, 385 x 5 x 2, BP: 307.5-310 x 5, 282.5 x 5 x 2 (close grip), Paused GM x 5 x 1 top set

Saturday (1 week out)- openers only SQ 418, BP 315, DL- 520
Tuesday (80% of openers no pulling) x 2 x 3 sets: SQ 335 x 2 x 3, BP: 255 x 2 x 3

Saturday MEET DAYYYYYY!!!

[DRice311]

If you can get 395x5, I'd be willing to bet you can go even heavier than 440x1. I'm not sure if I can do 395x5 - and I got 457 at the meet I did in June, and probably could of went heavier. When is the USAPL Nationals? Isn't in like August? What are you planning to get to? You are gonna do well in the 181 class.



SQ: 385 x 1, 418 x 1, 450 x 1 (ALL TIME PR)- this actually felt easy until....., 450 x 0 (hit the rack pins at the bottom bc I buried it 3" below parallel. Shit), 450 x 0 - couldn't get the bar set properly but gave it a ride anyway- came up half way and dumped it. Whoops. 418 x 1 (needed to finish on a good note)

Told you brother. Nice work.

[Jordan Feigenbaum]

Thanks DRice. Also, some people inquired about my body fat level. I've stopped getting tested by the BodPod and Dexa so I'm just guesstimating that I'm somewhere between 6-10% lol. Probably 8.99999 if people feel better than that. Here's a gratuitous ab shot after a high carb day (~400g).

[DRice311]

After I won the USAPL NC State Championship meet (198 raw open - I weighed in at 191), I very briefly entertained the idea of cutting to 181 and doing the Nationals. It's in Kileen(sp?) Tx, right?

My wife would of probably either killed me or divorced me, but after reading your posts and following along - now I am kinda wishing I did. After the meet, out of curiosity, I just went and looked at the results from the 2011 Nationals at 181, and my total would of put me like 4th or 5th maybe. Your and my totals are very close.

Get excited man, you are going to do well, and have a lot of fun.

[tzanghi]

Good luck, man. Would be interested to hear how this strategy at PowerLifting goes.

[sking1001]

You are a beast, Jordan. You're going to kill it at nationals!

Also, do you have a really strict diet? Your BF levels are incredible.

[Jordan Feigenbaum]

You are a beast, Jordan. You're going to kill it at nationals!

Also, do you have a really strict diet? Your BF levels are incredible.


It's extremely dialed in 98% of the time. I have a cheat every 10 days or so of mass proportions. I think I'm going to need one of those on Friday so the mock meet goes well.

[sking1001]

Do you consult others on diet as well?

[Jordan Feigenbaum]

Yessir. I'm writing an article right now for Rip to be published on this site on nutrition. People get a little crazy with it, but there's really no "trick" besides consistently making good choices.

[sking1001]

Well, I look forward to that!

[tzanghi]

Well, I look forward to that!

As do I. Did Rip ask you to do this, or did you volunteer?

[Jordan Feigenbaum]

As do I. Did Rip ask you to do this, or did you volunteer?

It should be done this weekend (I hope). I sent Rip a message asking if he'd be interested in me writing an article on the topic. He asked what specifically I wanted to and I responded. He was interested after all, lol.

[Michael Wolf]

Thanks DRice. Also, some people inquired about my body fat level. I've stopped getting tested by the BodPod and Dexa so I'm just guesstimating that I'm somewhere between 6-10% lol. Probably 8.99999 if people feel better than that. Here's a gratuitous ab shot after a high carb day (~400g).

Jesus Jordan, you look more impressive without a shirt as opposed to with than anyone I've ever met. (obligatory no homo)

[Jordan Feigenbaum]

Jesus Jordan, you look more impressive without a shirt as opposed to with than anyone I've ever met. (obligatory no homo)

Interestingly enough, I hear this all the time!
Thanks tho and no homo for sure lol

"Dude I had no idea you were jacked!"

Yeah I need to gain 20 lbs so I can actually fill out the XL tees or just start shopping at baby gap

[Michael Wolf]

"Dude I had no idea you were jacked!"

A least it's better than "how much you bench, brah?"


Yeah I need to gain 20 lbs so I can actually fill out the XL tees or just start shopping at baby gap

This is very true, though 38lbs might be better. Still, you're damn strong for a 181.

[Jordan Feigenbaum]

A least it's better than "how much you bench, brah?"



This is very true, though 38lbs might be better. Still, you're damn strong for a 181.

At one of my med school I interviews I got asked how much I benched from each interviewer. I then had to explain that a deadlift started on the floor and a squat in the rack.

I'll probably have to stay at 181 for the Arnold but definitely looking at 220 and 500/400/600 after that.

[DRice311]

At one of my med school I interviews I got asked how much I benched from each interviewer. I then had to explain that a deadlift started on the floor and a squat in the rack.

I'll probably have to stay at 181 for the Arnold but definitely looking at 220 and 500/400/600 after that.

You don't think you can get their as a 198? Those are my goals, and I'm hoping/ not planning to go over 200lb

[Jordan Feigenbaum]

You don't think you can get their as a 198? Those are my goals, and I'm hoping/ not planning to go over 200lb

Maybe. We will see on the way up I guess. Maybe I should change the numbers to 600/500/700 lol

[DRice311]

1800- Now that would be fucking beast!

[Michael Wolf]

At one of my med school I interviews I got asked how much I benched from each interviewer. I then had to explain that a deadlift started on the floor and a squat in the rack.

Hilarious! Who says doctors don't know anything about strength training?!?


I'll probably have to stay at 181 for the Arnold but definitely looking at 220 and 500/400/600 after that.

I hate you because those are also my next goals. As a 242.

[Jordan Feigenbaum]

Hilarious! Who says doctors don't know anything about strength training?!?



I hate you because those are also my next goals. As a 242.

According to Rip, I'll need to be 242 to get there probably, or at least be as strong as I can. Not sure my frame will support that weight though without some chemistry. We will have to do a meet together when I move out east. I can spot you, bro. Lol

[Michael Wolf]

According to Rip, I'll need to be 242 to get there probably, or at least be as strong as I can. Not sure my frame will support that weight though without some chemistry. We will have to do a meet together when I move out east. I can spot you, bro. Lol

You should be able to get to 5/4/6 without being a 242. You're damn close at 181, probably just need one weight class up for those #s. But to maximize your levers, I'd say Rip is a wise man and 242 is probably right. But ya, chemistry may be needed. Good thing you're going to med school.

I was just about talked into doing the USAPL NJ State Open on Aug 11, but once I got sick and had that setback, there's no way. I haven't really looked at another upcoming meet to do yet, but we should definitely do one together once you're out here and settled.

[JamesJackson]

Looking forward to that article Jordan, been lurking for ages here. Inspirational mixture of strength and aesthetics, laughed hard at med school interviews

[Mosin Warrior]

Nice work on the squat PR, Jordan!

I'm looking forward to the nutrition article as I'm sure it will have loads of useful information.

[Jordan Feigenbaum]

Finishing up the article's edits. Thx for the support!

Monday 7/16- Upper Body Volume day + accessory work (last day to bro out :-/ )
Bench- 305 (thumbs width outside smooth) x 4 (still can't get 5...efff). 277.5 x 5 (close grip- index fingers on smooth), 275 x 5 x 3 (middle finger on smooth)
Pin Press (chest height) + mini bands double choked (~90-110lbs a piece at the top)- essentially this is lockout work because I stall 3" off my chest sometimes. Started from a dead stop with the following bar weights: 95 x 3, 135 x 3, 185 x 3 x 5 (so about 360-405 at the top and 260-300 at the bottom)
DB LTE- 50 x 10, 45 x 10 x 3
Weighted Chin Ups- 15lbs + BW x 10 x 4

[Gillian Mounsey]

Looking forward to your article Jordan

[Jordan Feigenbaum]

Thx Gillian!

Tue July 17th- Volume SQ + accessory (last accessory of any kind until the meet)

Short sob story alert....in 3, 2, 1: Okay so my squat felt all sorts of shitty today, probably because I was busy coaching my buddy on how to LBBS, but still...Everything just felt off and my warmup wasn't on point either. Feel bad for me, someone, anyone...lol.

SQ- 410 x 4 (didn't attempt 5th rep), 405 x 5, 315 x 5 x 3 (everything felt off so I thought I'd just crush 315 explosively, which I did). Merp.410 x 4 is an all time PR though. Before my previous meet's taper I had only done 405 x 1 ONCE, and 415 x 1 ONCE. So yea, I'm hoping to come out stronger on the other end.

Quick question for anyone reading this: Do you think the stiffness of my belt matters? Reason being, I previously have broken 2 Inzer belts (the buckles) and just got a cheap-o Elite FTS one that is stiff as nails. I got it about a year ago and did my last meet in it, it will never break in but I kind of like the stiffness on max effort work. I just recently (2 weeks ago) bought a best belts "prime cut" belt. It's awesome, already plush and broken in. However, it is not as stiff as my Elite FTS one. I'm thinking about trying both belts during my warm ups for this Saturday's mock meet to decide on a belt but any comments are welcome. Now, back to the training.

Deficit pulls off DC blocks + 4 5/8" chains hanging from center- 225 at bottom, 365 at top x 1 x 15 on 30s clock
GHR x 15 x 3 w/ 1 chain
GHSU x 25 x 3 at BW

Hellooooooo taper.

[DRice311]

Nice work on the squat man. Must be nice to have a sluggish, shitty day and still set PR's.

On the belt - my opinion is it really just comes down to personal preference. I had an Inzer belt that was stiff as shit. I had it for like 2-3 years and could never get it broken in. It was fine, and didn't really matter on squats, but when I started wearing it for deadlifts - it would kill my lower ribs. I bought a Best Belt, and haven't looked back. I freaking love that thing. From what I've heard - you probably don't want it too stiff, because it will leave a little space around your lower back. If you do go with both belts, just make sure you bring both on check in day (if you check in the day/night before).

[tzanghi]

Quick question for anyone reading this: Do you think the stiffness of my belt matters? Reason being, I previously have broken 2 Inzer belts (the buckles) and just got a cheap-o Elite FTS one that is stiff as nails. I got it about a year ago and did my last meet in it, it will never break in but I kind of like the stiffness on max effort work. I just recently (2 weeks ago) bought a best belts "prime cut" belt. It's awesome, already plush and broken in. However, it is not as stiff as my Elite FTS one. I'm thinking about trying both belts during my warm ups for this Saturday's mock meet to decide on a belt but any comments are welcome. Now, back to the training.

I'm no expert(in fact, I am a novice), but I believe the stiffness of the belt only matters insomuch as it affects the tightness of the belt. The tightness of the belt, or the force it produces on the stomach, allows the abs to contract harder regardless of the stiffness I believe.

This is just what makes sense based on biomechanics, but I would definitely get an advanced opinion on this. I may be overlooking non-biomechanical issues.

[sking1001]

My heart breaks for you, man. 410x4...that really sucks. Haha, seriously I know exactly what you mean by things feeling off. Funny, I dropped to 315 today too. I dunno what it is about 315, but it seems to feel just right and you can knock 'em out all day long. Nice session, and congrats on the PR!

Seriously, you broke 2 inzer belts?? Sorry I don't have any experience with anything but my one and only Inzer. FWIW, I think it's a great idea to try them both out during you mock meet and just go with whichever you feel strongest in. (really helpful, I know)

[Jordan Feigenbaum]

Nice work on the squat man. Must be nice to have a sluggish, shitty day and still set PR's. If you do go with both belts, just make sure you bring both on check in day (if you check in the day/night before).

Thanks man. It was just weird coaching and training at the same time. I hate doing that unless it's an easy day like with Oly stuff. I'm going to bring both either way in case I break one. Just wish I could weigh in the night before!!!!



This is just what makes sense based on biomechanics, but I would definitely get an advanced opinion on this. I may be overlooking non-biomechanical issues.

Yeah it makes sense biomechanically, however I think with a stiffer belt more force can be applied to the belt and more force is transmitted through the belt because it does not deform. It hurts like hell though and I've got the bruises to prove it.


My heart breaks for you, man. 410x4...that really sucks. Haha, seriously I know exactly what you mean by things feeling off. Funny, I dropped to 315 today too. I dunno what it is about 315, but it seems to feel just right and you can knock 'em out all day long. Nice session, and congrats on the PR!

Seriously, you broke 2 inzer belts?? Sorry I don't have any experience with anything but my one and only Inzer. FWIW, I think it's a great idea to try them both out during you mock meet and just go with whichever you feel strongest in. (really helpful, I know)

Yeah, I guess I just wanted 5. I never write programs with 4's because the number looks weird to me so when I do a set of 4 I feel like I missed something. 315 is just a nice number to crush for reps....maybe cuz it's 3 plates and it "looks nice" on the bar. I feel the same way about 405 on deadlifts.

Yea I broke a lever belt and a double prong 13mm belt, both of the buckles failed during training. I don't know why, maybe I have Louie Simmons abs? Lol

As a side note, I finished the editing of the article but it's about 3000 words over the proposed limit so I've got some major work to do. Hoping to finish it today though!

[tzanghi]

Yeah it makes sense biomechanically, however I think with a stiffer belt more force can be applied to the belt and more force is transmitted through the belt because it does not deform. It hurts like hell though and I've got the bruises to prove it.

That's a good point. From what I've read, you shouldn't have it too tight, so I suppose the stiffer belt at a looser notch may be the answer. You'll probably figure out what works in warm ups.

[Mosin Warrior]

As a side note, I finished the editing of the article but it's about 3000 words over the proposed limit so I've got some major work to do. Hoping to finish it today though!

Sounds like a very comprehensive article, Jordan. Would there be any way to see it in the unadulterated, long version?

[sking1001]

Maybe it needs to be a 2 part article?


- I'm in my phone, so gift my a break.

[Jordan Feigenbaum]

Sounds like a very comprehensive article, Jordan. Would there be any way to see it in the unadulterated, long version?

I might post it on my blog. I'll keep you posted.


Maybe it needs to be a 2 part article?

I could easily write a 30 page series of articles on this stuff. It doesn't need to be that complicated but everyone whose read a diet book is an expert and wants to know why what you say is true even though they haven't put in the leg work of actually doing what I'm describing: recording and tracking your own nutrition with regards to performance/body comp/ weight, making appropriate changes, etc. So on one hand I'm attempting to qualify myself, and on the other hand I'm making recommendations. It's tough to pare that down to 5000 words and not sound like an idiot, at least for me lol.

[sking1001]

I might post it on my blog.

I'm subbed to your youtube, but I didn't know about your blog. Would mind linking it?

[Jordan Feigenbaum]

Oh cool man. I kind of forgot to mention it earlier in my log... www.thefitcoach.wordpress.com. This is my own personal blog so check it out if you want :-)

[sking1001]

Great stuff, Jordan. You're a busy man. Thanks!

[Jordan Feigenbaum]

Saturday- Mock Meet + DL opener

SQ- 418 x 1, 440 x 1, 451 x 1 (All time PR)
BP w/ commands and pause: 308 x 1, 319 x 1, 330 x 1
DL: worked up to 517 x 1 (opener)

Hopefully the taper pays off and I can set a PR on DL at the meet. If I do the following: 451/330/540+ I'll be happy. That puts me right around 1320 for a total. A 560 pull is my end goal but I need to take what's there and not get too greedy. Vids to come!

[Jordan Feigenbaum]

429 (195kg squat) miscounted on original post. This is 180 + 5kg plates and 2.5kg collars each side=195kg

http://www.youtube.com/watch?v=yWdkFH9etcw

200kg or 205kg squat (can't tell if I have added 2.5kg plates + spring clamps in addition to the 10kg plates added to 180kg or if it's just 200- 180kg + 2 10kg plates)


http://www.youtube.com/watch?v=uD9_Z1-_izg

205 or 210....I'm an idiot when it comes to counting :-(


http://www.youtube.com/watch?v=j8SNS2gl0Hc

DL opener (235kg=517 lbs)


http://www.youtube.com/watch?v=MICFd-yempU

[Gillian Mounsey]

Lifts look good Jordan. You are going to rock it at the meet.

[Jordan Feigenbaum]

Thx Gillian! :-)

Last Volume Day until the meet 7/24

SQ- 396lbs x 5 reps x 4 sets (Definitely a PR for volume work)
Close Grip Bench Press 285 x 5 x 4 sets
Banded GHRs x 8reps x 3 sets

[Jordan Feigenbaum]

Recovery Workout: 7/26

Sq- no knee sleeves/belt- 225 x 5 x 2
BP- 135 x 5 x 3
GHR x 8 x 3

[DRice311]

You getting excited?

[Jordan Feigenbaum]

Dude I'm a wreck...lol. Here is what is/has going/gone on from July 25th-August 6th.

July 25th- Master's Oral Defense (done)

July 27th- teach seminar to 40 attendees

July 28th- SQ/BP opener's, brother's bday

July 29th- Move out of house in downtown STL

July 31- 80% of openers

Aug 3rd- fly to texas/drive to killeen

Aug 4th- Lift. Kill it.

Aug 4th (night)- fly back to STL

Aug 5th- drive to virginia, move in, start rotations

Layered on top of packing, training, buying shit to move in I have been working on a new article for Rip, getting a course accredited, running a website and other business related stuff. Busy like whoaaa.

[DRice311]

Damn man - nice timing with all this shit. For some reason I thought you lived in Texas within driving distance. Try not to wreck yourself moving a bunch of heavy furniture and shit. Where at in Va are you moving? I grew up in the Va. Beach area.

have you planned out what your 3 attempts are going to be for each lift?

[Jordan Feigenbaum]

Yea that's why I'm doing it Sunday so I can legit rest all week. I'm moving to Norfolk, well closer to VA beach but you get the idea. We'll be pretty close man!

Looking like the following (3rd attempts for SQ and DL are up in the air...)

SQ: 190/200/205-210
BP: 140/145/150
DL: 230/240/250

605-610 total if I go 9/9. I need a minimum of 582 to qualify to go to the Arnold so that's the main goal in the back of my head.

[DRice311]

I think you will hit 582 without much problem. Your openers give you 560.

I am glad to see you are pushing your squat. I told you you were stronger than 440, or whatever it was you were planning to do for a 3rd attempt.

You're not military, are you? My parents live in Portsmouth, I went to high school in Va Beach - I usually make it there 1-2x/year. Really cool area - I liked it a lot. Next time I'm in town, I'll drop a line here - maybe we can get a workout in.

[Jordan Feigenbaum]

No military, I'm too fragile for that noise. Medicine all the way :-). We'll go workout at Brute Strength Gym, looks legit! 582.5 was my last total I think so I'm hoping all this hard work pays off!

[DRice311]

I'm not gonna lie, I'm pretty jelious. I wish I could go to Nationals. Do you have to hit at total at Nationals to qualify for the Arnolds, or any USAPL sanctioned meet?

[Jordan Feigenbaum]

My wilks score must be 390 or better. I did a 396 last time because I only weighed 176.2 lol.

[DRice311]

Yep - I just looked that up. I got 394 at mine. Looks like you have to post the total at Nationals to go to the Arnolds though. Damn!! Maybe next year.

I bet the Arnolds is cool as hell. I think that Rachel Crass, who used to post here coordinates it, or is the media director or some shit, maybe?

[sking1001]

Dang, Jordan. I feel really bad about sending you a PM now, haha! Please take your time in answering :-)

Can't wait to hear about your smashing 600!

[Jordan Feigenbaum]

Yep - I just looked that up. I got 394 at mine. Looks like you have to post the total at Nationals to go to the Arnolds though. Damn!! Maybe next year.

I bet the Arnolds is cool as hell. I think that Rachel Crass, who used to post here coordinates it, or is the media director or some shit, maybe?

Yea I've never been but when I make it, I'm gonna grow a sweet fu-manchu for it and do work under the bright lights. She's PR or something for the Columbus Weightlifting club and does some work with the lifting portions (weightlifting only I believe) of the Arnold. Met her at Rip's place...cool chick. Her dad is a beast as well.


Dang, Jordan. I feel really bad about sending you a PM now, haha! Please take your time in answering :-)

Can't wait to hear about your smashing 600!

Haha no worries. If all this stuff was on computers I'd be set. Had to turn down a dude who wanted some coaching on the lifts today because I just don't have time + he wanted to squat in vibrams....no way Jose. Thx for the well wishes!!!

[JamesJackson]

Good luck Jordan, you'll get 600 no problem! All your hard work will pay off

[hbriem]

Good luck Jordan, I hope you do well and hit your goals!

[weightliftingfan1]

Good luck at that meet!

[Jordan Feigenbaum]

Thx for the well wishes everyone. God I love tapering....I feel like a million bucks.

Saturday 7/28- SQ and BP openers only

SQ- 190 x 1 (this was explosive....so awesome)
BP-140kg x 1 (killed it!)

[Jordan Feigenbaum]

http://wp.me/s2cW5v-584

The article I submitted to Rip is now up on my blog. I'll be writing a new one hoping its applicable :-)

[tzanghi]

http://wp.me/s2cW5v-584

The article I submitted to Rip is now up on my blog. I'll be writing a new one hoping its applicable :-)

Jordan I had a question about your article. If you don't want to answer it here, that's fine, just tell me where else to post it. You talk about some dangers of having too much protein, and I was curious as to at what point that becomes an issue(Judging by Case Study A, I'm guessing it's over 250 g per day). Also, what exactly can happen when you ingest too much protein? It was definitely a good article, and I enjoyed the read.

[Jordan Feigenbaum]

Jordan I had a question about your article. If you don't want to answer it here, that's fine, just tell me where else to post it. You talk about some dangers of having too much protein, and I was curious as to at what point that becomes an issue(Judging by Case Study A, I'm guessing it's over 250 g per day). Also, what exactly can happen when you ingest too much protein? It was definitely a good article, and I enjoyed the read.

As with most things in life, there is a ton of variability between individuals and their protein tolerance. While the whole rabbit starvation disease state is kind of overstated, in my opinion, by the medical community (all lean protein, not enough fat basically), there is a level of protein intake that creates the byproducts of excessive protein metabolism -ammonia, urea/uric acid, etc.- and these can be toxic to certain tissues in the body, most notably the liver (certain liver enzymes may be elevated).

Additionally, protein and amino acids tend to be poor sources of energy substrate and their conversion to glucose or other metabolic intermediates that enter the kreb's cycle is inefficient compared to fatty acids and glucose. Therefore, I prefer to see people have sufficient levels of protein to max out muscular protein assimilation/remodeling/turnover and get their energy for training and fueling other metabolic processes with glucose and fatty acids. Protein would work, but I've seen people have better performance, aesthetics, and compliance with a more balanced approach of protein, carbs, and fat.

400-500g of protein a day is probably tolerable, but some enzymatic support for digestion and absorption is likely necessary (betaine HCl, probiotics, etc). This level of protein does not INCREASE muscle accretion or PREVENT catabolism over a more moderate approach of say 200-300g/day, but it does preclude intake of carbs and fats because so many calories are being taken in in the form of protein. Worst case scenario, liver enzymes become a little elevated. More likely, however, is just some diarrhea and gas.

In short, I want to use protein for muscle synthesis primarily instead of a significant fuel source, which I'll use carbs and fats for. Using protein as a significant energy source for long periods of time likely increases the rate of protein breakdown as the body becomes more efficient at using protein for fuel (see Dr. Layne Norton, Connelly, and Volek's stuff for mechanisms and literature on this).

In the case of the novice who doesn't want to weigh and measure their food, which is probably inappropriate at that time anyway, the recommendation to do GOMAD + a bunch of quality food is given for mainly psychological reasons. Intake will typically be less than the prescribed guidelines, but psychologically, this person is more apt to eat a bunch of these "clean" foods and will gain weight in an efficient manner. I have yet to see someone who actually weighs and measures everything actually eat 4500kCal for extended periods of time from quality foods, but by telling someone to eat "4000 cals a day" from certain foods, they'll increase their intake significantly. For this case, protein intake is probably closer to 300-350 max, on average, for a typical 14-day period.

For more advanced trainees, more attention to detail is necessary and if they're actually going to weigh, measure, and count everything then we need to give more accurate recommendations. These people will probably end up closer to 250-300g/day on average for protein, depending on a variety of factors. I would probably never recommend 400g of protein to someone who's actually going to hit that number day in and day out, as it's just unnecessary for growth and recovery. Carbohydrates and fats would be better sources of energy to fuel to recovery processes and hard training efforts than protein anyway, which is why I prefer the more moderated protein level for these folks. Hope this helped!

-Jordan

[tzanghi]

As with most things in life, there is a ton of variability between individuals and their protein tolerance. While the whole rabbit starvation disease state is kind of overstated, in my opinion, by the medical community (all lean protein, not enough fat basically), there is a level of protein intake that creates the byproducts of excessive protein metabolism -ammonia, urea/uric acid, etc.- and these can be toxic to certain tissues in the body, most notably the liver (certain liver enzymes may be elevated).

Additionally, protein and amino acids tend to be poor sources of energy substrate and their conversion to glucose or other metabolic intermediates that enter the kreb's cycle is inefficient compared to fatty acids and glucose. Therefore, I prefer to see people have sufficient levels of protein to max out muscular protein assimilation/remodeling/turnover and get their energy for training and fueling other metabolic processes with glucose and fatty acids. Protein would work, but I've seen people have better performance, aesthetics, and compliance with a more balanced approach of protein, carbs, and fat.

400-500g of protein a day is probably tolerable, but some enzymatic support for digestion and absorption is likely necessary (betaine HCl, probiotics, etc). This level of protein does not INCREASE muscle accretion or PREVENT catabolism over a more moderate approach of say 200-300g/day, but it does preclude intake of carbs and fats because so many calories are being taken in in the form of protein. Worst case scenario, liver enzymes become a little elevated. More likely, however, is just some diarrhea and gas.

In short, I want to use protein for muscle synthesis primarily instead of a significant fuel source, which I'll use carbs and fats for. Using protein as a significant energy source for long periods of time likely increases the rate of protein breakdown as the body becomes more efficient at using protein for fuel (see Dr. Layne Norton, Connelly, and Volek's stuff for mechanisms and literature on this).

In the case of the novice who doesn't want to weigh and measure their food, which is probably inappropriate at that time anyway, the recommendation to do GOMAD + a bunch of quality food is given for mainly psychological reasons. Intake will typically be less than the prescribed guidelines, but psychologically, this person is more apt to eat a bunch of these "clean" foods and will gain weight in an efficient manner. I have yet to see someone who actually weighs and measures everything actually eat 4500kCal for extended periods of time from quality foods, but by telling someone to eat "4000 cals a day" from certain foods, they'll increase their intake significantly. For this case, protein intake is probably closer to 300-350 max, on average, for a typical 14-day period.

For more advanced trainees, more attention to detail is necessary and if they're actually going to weigh, measure, and count everything then we need to give more accurate recommendations. These people will probably end up closer to 250-300g/day on average for protein, depending on a variety of factors. I would probably never recommend 400g of protein to someone who's actually going to hit that number day in and day out, as it's just unnecessary for growth and recovery. Carbohydrates and fats would be better sources of energy to fuel to recovery processes and hard training efforts than protein anyway, which is why I prefer the more moderated protein level for these folks. Hope this helped!

-Jordan

I really appreciate the reply. That has eased my feelings about getting too much protein. I've gotten up to 300 g or so in a day while gaining weight and thought that was bad, but I usually try to keep it to 1 g/lb bw erring on the side of a surplus. I've also heard that you should keep other fuel levels up so that your body doesn't resort to using protein as a main source of energy thus making it more likely to resort to breaking down muscle for fuel. I'm currently trying the carb re-feeding diet as it seems to be the easiest to follow as far as compliance. Thanks again, I really appreciate the answer.

[DRice311]

Good stuff Jordan. I haven't had the time to read your article at that link yet, but I will. I have done a little reading in this area as well - and wanted to get your opinion on another reason I have read that excessive protein is harmful. Essentially protein is acidic as it is metabolized. Your body will then look to balance its ph by drawing from basic compounds, and one of the most available comes from the bones and available calcium. Therefore, excessive protein can lead to weaking of the bones, and bone related conditions like osteoperosis. Any truth to this?

[Jordan Feigenbaum]

No. Protein ingestion also stimulates uptake of magnesium and calcium, thus increasing bone density/mineralization/tensile strength and is net basic after ingestion due to the effects on magnesium and calcium absorbtion/reabsorption in the gi tract and kidney.

I'd be more worried about ammonia and urea/uric acid toxicity with super high doses and/or protein being used as a fuel substrate in any preferential fashion.

[JamesJackson]

Read the article Jordan, very comprehensive and well thought out cases. Next step is to write the damn cookbook

[Jordan Feigenbaum]

Read the article Jordan, very comprehensive and well thought out cases. Next step is to write the damn cookbook

Lol. I always get the commentary from the female persuasion that I make really good dishes/health food, maybe you're onto something haha. Glad you dug it my man.

[JamesJackson]

I enjoy everything on the blog, whether it's written by you or your mates. I especially enjoyed the explanation of ghrelin and whatnot. Not meaning to clog your log, but I recently decided to drop down from 16% @180 to around 10% @166. So far I've lost 5lb in the past two weeks (as expected from glycogen loss etc I'm assuming), and I'm still hitting PR's as a relative novice (205x3 bench, 330x3 deadlift, 245x5 squat). I'm getting in around 2200 cals a day with 180-200g protein, 140-180g carbs, and 90-110g fats. Do you think I should maybe not be so severe with my carb cutting? I am getting through my workouts easily enough and I don't hate myself every day for lack of energy, but I am noticeably more tired during the day than I feel is optimal.

[Rob Israel]

Awesome article. Good luck at nationals!

[Jordan Feigenbaum]

I enjoy everything on the blog, whether it's written by you or your mates. I especially enjoyed the explanation of ghrelin and whatnot. Not meaning to clog your log, but I recently decided to drop down from 16% @180 to around 10% @166. So far I've lost 5lb in the past two weeks (as expected from glycogen loss etc I'm assuming), and I'm still hitting PR's as a relative novice (205x3 bench, 330x3 deadlift, 245x5 squat). I'm getting in around 2200 cals a day with 180-200g protein, 140-180g carbs, and 90-110g fats. Do you think I should maybe not be so severe with my carb cutting? I am getting through my workouts easily enough and I don't hate myself every day for lack of energy, but I am noticeably more tired during the day than I feel is optimal.

Thanks for the kind words!

Honestly I think you could probably be fine to keep the same nutrition plan for a bit, although if it were me, I'd shift a bit of the fat cals to the carbs and protein but that's just me. You may have to end up pushing the carbs way up 2x a week when the weights start to get heavy/intermediate programming and then having some low days to have fuel for heavy training (high carb), yet optimizing fat loss on other days (low carb). The best thing you could do at this point would be to hit your numbers within +/- 5g every day for 14 days, then see if you need to add/subtract substrate. Thanks again James!

[Jordan Feigenbaum]

PS- I was scheduled to have 600g of CHO today- which I did. I weighed 181.0 on the dot this am. Just stepped on the scale after 600g carbs, 2gal water, and 5g sodium= 188lbs. lol.

[Tom Narvaez]

Cool article Jordan! I enjoyed the read. If I haven't said it already, good luck at the meet, man.

[Jordan Feigenbaum]

Thx everyone.

Last lifting session until nationals- Tue July 31- 80% of openers/no pulls

SQ-335 x 2 x 3
BP- 245 x 2 x 3 (paused w/ commands)
Back Ext x 10 x 2

Easy day....getting ancy to crush some damn weights!

[Gillian Mounsey]

Nice article. Best of luck at Nationals Jordan! You are going to do exceptionally well.

[Jordan Feigenbaum]

Thanks everyone!

Recovery Workout- God I'm ready to lift some heavy weights! SOOOOOO BORRRRREEEEEED.

SQ-185 x 5 x 2
BP (paused)- 135 x 5 x 2

Bag is packed, weight is on point. Justin Lascek from 70s big is going to be helping me out down there since it's just my pops and I. Should be a good time. I'll be updating my twitter (@DFitnessCoach) throughout the day and there's a live stream here : http://www.usapowerlifting.com/ . I'm on platform 2 and there is 3 flights running per platform with 7-9 lifters per flight, I'm flight B (second). Let's goooooo!

[tzanghi]

Good Luck, man. Have fun!

[Jordan Feigenbaum]

Brief update:

Weighed myself this morning before wheels up to Dallas: 180.8. No salt and 1/2 gal a water today (down from 5+g and 2gal before) to cut water for a monster Wilk's score.

Got in, got the rental car + protein shake then on the road. Got rear ended on the highway on the way down. We're fine, the car is okay, but it was a hassle.

Got to the site of the meet, a parish, and got my equipment checked in. Apparently my elitefts wrist wraps are no good for USAPL meets even though I've used them previously. So I bought some Titan 36" wraps that ARE LEGAL, hopefully they're the same.

Now I just had 6oz plain chicken breast and the rest of my water/bcaas. I've got a fat dip and gum in to spit up some water weight. A hot shower is in the works and just relaxing until game time tomorrow AM. Thanks for all the support everyone!!!!!

[DRice311]

Good luck again man - try and relax and get some rest. Kill it tomorrow.

[Gillian Mounsey]

Kick some butt!!!!!!

[Rob Israel]

I had the stream open and saw some juniors and then started writing an email. I serendipitously looked at the other window and saw some Jordan guy get under the bar and then re-rack. I'm thinking "what happened? Hope the guy didn't blow his lift without even squatting." Then he gets under again and I go, "wait, that's Jordan!" Ha, ha, obviously not quite awake yet.

I got to see you bury your first lift and crush it.

The internet rules. How cool is it I can watch you lift?

Keep it going! 9 for 9!

[Jordan Feigenbaum]

I'll do a more thorough meet write up when I get a chance but just wanted to check in with everyone here and thank everybody for their support, so thanks guys and gals!!!

Weighed in at 7am-80.7kg (177lbs)

The weigh-in was a cluster f*ck. 181 was a very large class and they only had one scale going. They were calling lifters in by name and finally my name comes up- I stroll in and drop down to my compression shorts. Now, I knew that at USAPL nationals they don't permit compression shorts to be worn on the platform but I figured instead of the judge checking out my arse and junk it'd be okay to wear them whilst being weighed in. Nope. Strike 1 for Jordan (actually strike 2 after the wrist wrap issue). So I weighed in naked then went about my business. I purposely cut water to get a monster Wilks score and ensure that I would qualify for the Arnold, barring a freak disaster. Did this negatively effect me? Meh....maybe, but I highly doubt it other than me being a pain in the ass for 48hrs.

830am- Singlet on, knee sleeves on, lifting shoes on, foam rolling and mobility drills ENGAGE. I was in the 2nd flight with the big boys so I had some extra time. Warm ups- no belt: bar x 5 x 2, 135 x 5, 225 x 3, 275 x 2, 315 x 1, 355 x 1, 385 x 1

Opener: 190kg (418lbs)- walked it out and got a "rerack command". The judge told me my knees weren't locked out, so I got another shot at it and really locked my knees out, which kind of messed with my stance but oh well. Buried 418 easy and got 3 white lights. I'm in the meet now.

2nd Attempt: 200kg (ties current Meet PR): In the time between my opener and now another judge tells me that my index finger needs to be on the barbell and that it wasn't in contact with the bar during my opener. So now my grip is all sorts of jacked up trying to appease the national judges. Oh well- buried 200kg and even though my upper back felt loose and the bar rolled I still made it. Cool.

3rd Attempt: I was up in the air about going for 205 (which I've done in the gym) or 210- an all time PR. Justin and I agreed on 210 based on the weirdness of 200 and how easily it went up. I walked out 210 and my modified grip and stance just felt jacked up, but I was determined to get the weight. I hit the hole hard and bounced well, but ran out of steam when I stopped driving my hips. Failed. Shit.

The judging was intense in the squat. Tons of red lights and failed reps. A certain high profile lifter almost bombed out by missing depth on his attempts but his 3rd attempt was deemed to be low enough, although there were some grumblings about this.......

Bench: Crushed some food (turkey, rice cakes, peanut butter) between squat and bp, then started warming up. bar x 5, 135 x 3, 185 x 2, 225 x 2, 245 x 1, 285 x 1.

Opener: 140x1 Made it. Long pause for sure, way longer than in training. This was the sentiment going around the group but then again, the big boys were still crushing some big numbers.

2nd attempt: 145 x 1 -good lift. Another long, long pause....oh well. This is a 7.5kg meet PR!

3rd attempt: 150 x 0. Brought the bar down too high on my chest, long pause, failed a few inches off my chest. F.

DL: More turkey, rice cakes, peanut butter in between sessions. Warmed up with Alex T. in the back room. Talk about motivation!

135 x 3, 225 x 2, 315 x 1, 405 x 1, 455 x 1

Justin L from 70sbig then hit me with the baby powder and we were ready to roll.

Opener 230 (506): Easy pull. This pull qualified me for the Arnold!!!

2nd attempt: 240 (529): Nice and smooth.

3rd attempt: 250 (550lbs): this was a hard pull but I stayed with it and got it. This is a 5kg meet PR.

I ended up 8th overall with a 595kg total (1310lbs), a 404.1 Wilks score, and just 5kg away from moving up two positions based on body weight. Looking back, I should have taken 205 for my 3rd squat attempt and I would have been money for 6th place.

Nationals are no joke though. The judging is very strict! I was definitely guilty of looking at past totals and ballparking my results based on my best lifts but all that goes out the window in this kind of meet. Every lift had to be dead on perfect with respect to the rules, and it seemed like there were way more misses than I thought there would be. Either way, I'm happy I accomplished my goal of qualifying for the Arnold and getting 400+ on my Wilks.

I've also learned that I need some different things, training wise, to get my lifts up. I need to take my squat up and work the middle and top end so I think some band/chain speed stuff will be in the mix, maybe off a low box. Bench press will probably involve some speed work too. Deadlifts are going to require some deficit pulls and speed deads to get it to budge as well. I also think I need to stay away from singles until meet time gets really close, as I had been doing singles for like 8 weeks and had some mental issues with misses that I didn't need to deal with. The next portion of my log will reflect these changes.

I'm going to take about two weeks just recovering from the meet/meet prep and be doing stuff similar to my previous template. Look for the big changes to come around the end of August. Again, thanks for the support everyone!

[Mac Ward]

Nice job, Jordan. Congrats!

[DRice311]

Hey man- good job! I watched the feed for the squat portion. That 'high profile' lifter's 3rd attempt was high in my book. I litterally said , oh shit - he is out, after he racked. I was really surprised when he got the whites. Dude, those 181's looked fucking huge. There were 3 guys (guy mentioned above, Alex, and a 3rd dude I can't remember) where I was like, unless these guys are 5'3", there is no fucking way. Was Justin the guy in the black tank top? I saw where they made you re-rack, I didn't understand why. Also, with the speed you came out of the hole with on your third attempt- I thought you had it.

The feed crapped out on the bench- which was the part I really wanted to watch, so I turned it off, then checked back just in time for your third pull. Was it Alex that pulled over 300 kilos? That was pretty cool to see.

8th place out of that many is really really good man. Awesome job again- enjoy your two weeks recovery and good luck with your move.

[Michael Wolf]

Good work Jordan! Enjoyed reading the recaplet, and that was some damn good lifting. Congrats on qualifying for the Arnold - do you have to stay at 181 for that qualification to stick?

[Jordan Feigenbaum]

Thanks guys!

About 1/2 way up on 210 I was like ' yea buddy you got thisssss' then the bar stopped moving lol. Justin (in the black tank top) said I stopped driving my hips but honestly, my squat just felt like shit with the different grip and thinking about my knees. Oh well, I'll be better next time.

Yea, Larrys last squat was definitely high for USAPL standards but I guess they gifted him that one based on his reputation and veteran status.

I felt like I was by far the tallest dude in that class. Alex and Larry were maybe 5'6 and the other guys hovered around 5'3-5'7/8. I felt like a giant lol. For the Arnold the weight class is 84kg I believe so I'm going to try to get to about 195 and just make weight the last 2 weeks. I definitely need to be bigger to run with those guys. All in all though, I'm happy with my 2nd meet performance!

[sking1001]

Awesome job, Jordan! I'm disappointed that I was away and couldn't catch the feed. Congrats and enjoy these next 2 weeks...don't get too bored, haha!

BTW I have lost 4.5 pounds and 1/2 inch around my spare tire so far thanks to your diet motivation and guidance. Thank you...I'll keep it going and should be able to make 181 more naturally and stronger next meet :-)

[Josiah Moye]

Good job! Bummer on the squat issues. Sweet deadlift though!

[DRice311]

Btw- killer beard.

[Rob Israel]

Awesome job Jordan. That is so cool you made it into the Arnolds. I may have to go next year.

It seems everyone complains about the USAPL judging. They are little out of control with the squats. The world championships (IPF) recently were over the top on depth. I'm all for legit squats, but they seem to err way too far how deep they need to be. The bench pauses were crazy long too.

Who is this well-known lifter of which you speak?

Nice work!!!!

[Jordan Feigenbaum]

Congrats on qualifying for the Arnold - do you have to stay at 181 for that qualification to stick?

Thanks Wolf! I don't think so, per the rules last from last year but the weight classes the IPF uses are different. The two weight classes are 83kg and 93kg, so I'll definitely be an 83kg lifter. Since I don't have to worry about a Wilks Score I'll be a full 83 for sure.


Awesome job, Jordan! I'm disappointed that I was away and couldn't catch the feed. Congrats and enjoy these next 2 weeks...don't get too bored, haha!

Thanks sking1001! Glad to hear about you loss too, lol.


Good job! Bummer on the squat issues. Sweet deadlift though!

Yea man, it's annoying me. I'm going to have to nail down my setup a bit better so this shit doesn't happen again. Thanks for the props!


Btw- killer beard.

Don't you know? A beard adds 10kg to your total, straight up.


Awesome job Jordan. That is so cool you made it into the Arnolds. I may have to go next year.

It seems everyone complains about the USAPL judging. They are little out of control with the squats. The world championships (IPF) recently were over the top on depth. I'm all for legit squats, but they seem to err way too far how deep they need to be. The bench pauses were crazy long too.

Who is this well-known lifter of which you speak?

Larry Dyles (or something like that). He sumo squats but everyone thought his depth was off. I guess I'm not an expert judge but noone in the crowd/flight thought his 3rd attempt was any deeper than his 1st or 2nd.

I think that's why a lot of people hate USAPL. The squats are really deep and the pauses tend to be really long too. I guess all their national and international numbers are legit, but it's kind of annoying to be honest.

[Tom Narvaez]

Congrats on the meet, man. Great work!

[DRice311]

Looked high on the feed to. There were 1 or two others that had squats that looked questionable to. Yours were deep, and that blonde dude with the glasses were legit as well. I was surprised how strong he was.

[Mosin Warrior]

Awesome job at the meet, Jordan!

[JamesJackson]

Great total Jordan, is there a link to a results page where we can view the field?

What's your aim for the Arnold?

Also, where would a 630kg total have placed you?

[Jordan Feigenbaum]

Looked high on the feed to. There were 1 or two others that had squats that looked questionable to. Yours were deep, and that blonde dude with the glasses were legit as well. I was surprised how strong he was.

That's kind of how I saw it too, but I'm no pro as this was only my 2nd meet. Mike Loncarich or whatever his last name is, is legit. He was attempting 175+ on the bench. He had some penn barbell sweats in the warm up room so maybe he's with Steel?


Awesome job at the meet, Jordan!

Thx my dude!


Great total Jordan, is there a link to a results page where we can view the field?

What's your aim for the Arnold?

Also, where would a 630kg total have placed you?

I haven't seen a results page yet, but I imagine it'll be up tomorrow or sometime this week.

I'm hoping for something like 215-220/150-155/260-265. I honestly am not disappointed at all in my prep for this meet. I just had too much crap going on. I for sure got stronger- just couldn't apply my strength as well because, in my opinion, I peaked too early for this meet. I've never squatted 405 x 5 (or anything more than 1...ever). When I did 396 x 5 x 3 that was my heaviest ever volume work. 365 x5 used to be really hard/scary. I just did singles and work >90% for so long that I was fried by the time the meet came around. I plan on being smarter this next training cycle and focus on speed work/rep pr's/ volume until much closer to the meet. Maybe every 3-4 weeks I'll test out a single on something here and there if I'm questioning whether I'm improving or not, but I know what I need to do.

On that same note, I need to gain some weight. The Arnold is an 83kg class. I think I need to be a lean 86kg (190lbs) and then just cut water to make weight. Wilks score be damned...I just need more muscle cross sectional area, period. Here's what my initial 4 weeks is going to look like:

Monday: DE Lower Body + volume accessory
Low Box Back Squats x 2 x 10 on minute clock + bands
Front Squats x up to heavy 5, then 2 back off sets of 10+
Speed Deads x 1 x 15 on 30s clock
GHRs + GH S/U

Tuesday: DE Upper Body + volume accessory
Bench Press (+bands) x 3 x 8 on minute clock
Press x up to heavy 5, then 2 back off sets of 10+
LTE x up to heavy 6-8, then 2 back off sets of 10-12
Chins (weighted) x up to heavy 5, then 2 back off sets of 10-15

Thursday: ME lower body + intensity accessory
Back Squat x 5, x 10
Deficit Pull x 5, x 15
RDL x 8 x 4
GHR + GHSU

Friday: ME Upper Body + intensity accessory
Bench x 3 , x 10
Press x 5, x 12-15
Dips up to heavy 5, then two back off sets of 10+
Pull Ups up to heavy 5, then two back off sets of 10+

I might add in some Oly work, curls, frequency chins/push ups, neck work, etc. and modify the movements as progress goes along/stagnates. The biggest thing that I need to do is work my weak points, which are as follows:

SQ: 1/4-1/2 way up out of bottom
BP: 3" off chest
DL: right below knees to lockout

After running the above template for 4 weeks, I'll manipulate it a bit, I think. Any feedback is welcome, of course!

[swilczewski]

I'll do a more thorough meet write up when I get a chance but just wanted to check in with everyone here and thank everybody for their support, so thanks guys and gals!!!

Weighed in at 7am-80.7kg (177lbs)

The weigh-in was a cluster f*ck. 181 was a very large class and they only had one scale going. They were calling lifters in by name and finally my name comes up- I stroll in and drop down to my compression shorts. Now, I knew that at USAPL nationals they don't permit compression shorts to be worn on the platform but I figured instead of the judge checking out my arse and junk it'd be okay to wear them whilst being weighed in. Nope. Strike 1 for Jordan (actually strike 2 after the wrist wrap issue). So I weighed in naked then went about my business. I purposely cut water to get a monster Wilks score and ensure that I would qualify for the Arnold, barring a freak disaster. Did this negatively effect me? Meh....maybe, but I highly doubt it other than me being a pain in the ass for 48hrs.

830am- Singlet on, knee sleeves on, lifting shoes on, foam rolling and mobility drills ENGAGE. I was in the 2nd flight with the big boys so I had some extra time. Warm ups- no belt: bar x 5 x 2, 135 x 5, 225 x 3, 275 x 2, 315 x 1, 355 x 1, 385 x 1

Opener: 190kg (418lbs)- walked it out and got a "rerack command". The judge told me my knees weren't locked out, so I got another shot at it and really locked my knees out, which kind of messed with my stance but oh well. Buried 418 easy and got 3 white lights. I'm in the meet now.

2nd Attempt: 200kg (ties current Meet PR): In the time between my opener and now another judge tells me that my index finger needs to be on the barbell and that it wasn't in contact with the bar during my opener. So now my grip is all sorts of jacked up trying to appease the national judges. Oh well- buried 200kg and even though my upper back felt loose and the bar rolled I still made it. Cool.

3rd Attempt: I was up in the air about going for 205 (which I've done in the gym) or 210- an all time PR. Justin and I agreed on 210 based on the weirdness of 200 and how easily it went up. I walked out 210 and my modified grip and stance just felt jacked up, but I was determined to get the weight. I hit the hole hard and bounced well, but ran out of steam when I stopped driving my hips. Failed. Shit.

The judging was intense in the squat. Tons of red lights and failed reps. A certain high profile lifter almost bombed out by missing depth on his attempts but his 3rd attempt was deemed to be low enough, although there were some grumblings about this.......

Bench: Crushed some food (turkey, rice cakes, peanut butter) between squat and bp, then started warming up. bar x 5, 135 x 3, 185 x 2, 225 x 2, 245 x 1, 285 x 1.

Opener: 140x1 Made it. Long pause for sure, way longer than in training. This was the sentiment going around the group but then again, the big boys were still crushing some big numbers.

2nd attempt: 145 x 1 -good lift. Another long, long pause....oh well. This is a 7.5kg meet PR!

3rd attempt: 150 x 0. Brought the bar down too high on my chest, long pause, failed a few inches off my chest. F.

DL: More turkey, rice cakes, peanut butter in between sessions. Warmed up with Alex T. in the back room. Talk about motivation!

135 x 3, 225 x 2, 315 x 1, 405 x 1, 455 x 1

Justin L from 70sbig then hit me with the baby powder and we were ready to roll.

Opener 230 (506): Easy pull. This pull qualified me for the Arnold!!!

2nd attempt: 240 (529): Nice and smooth.

3rd attempt: 250 (550lbs): this was a hard pull but I stayed with it and got it. This is a 5kg meet PR.

I ended up 8th overall with a 595kg total (1310lbs), a 404.1 Wilks score, and just 5kg away from moving up two positions based on body weight. Looking back, I should have taken 205 for my 3rd squat attempt and I would have been money for 6th place.

Nationals are no joke though. The judging is very strict! I was definitely guilty of looking at past totals and ballparking my results based on my best lifts but all that goes out the window in this kind of meet. Every lift had to be dead on perfect with respect to the rules, and it seemed like there were way more misses than I thought there would be. Either way, I'm happy I accomplished my goal of qualifying for the Arnold and getting 400+ on my Wilks.

I've also learned that I need some different things, training wise, to get my lifts up. I need to take my squat up and work the middle and top end so I think some band/chain speed stuff will be in the mix, maybe off a low box. Bench press will probably involve some speed work too. Deadlifts are going to require some deficit pulls and speed deads to get it to budge as well. I also think I need to stay away from singles until meet time gets really close, as I had been doing singles for like 8 weeks and had some mental issues with misses that I didn't need to deal with. The next portion of my log will reflect these changes.

I'm going to take about two weeks just recovering from the meet/meet prep and be doing stuff similar to my previous template. Look for the big changes to come around the end of August. Again, thanks for the support everyone!


Solid write up. Congrats on surviving nationals and hitting some solid lifts.

[Gillian Mounsey]

Sorry about the late post. Phenomenal job Jordan. Very well done!!!! Great write up too.

I am sure that our competitive paths will cross sometime within the next year.

Best of luck on a smooth move to VA.

[sking1001]

BTW, did you end up using the Best belt instead of the stiffer Elite FTS?

[Jordan Feigenbaum]

Justin's write up from Raw Nationals: http://70sbig.com/blog/2012/08/2012-usapl-raw-nationals/

Meet Results: http://www.usapowerlifting.com/results/2012/2012_Raw_Nationals_Results.htm

@sking- Just used the best belts as I didn't bother futzing around with the stupid elitefts one.

Signed up for the Arnold today! Here's all my heaviest "successful" attempts:

DL-551


http://www.youtube.com/watch?v=oe3h_cLLHUg

SQ-441


http://www.youtube.com/watch?v=BcT2KxxT9kI

BP- 308 (lost my second attempt vid somewhere)


http://www.youtube.com/watch?v=YE5CXW8-aZ4

I'm all moved in here in Norfolk, VA! Joined a new gym, Brute Strength Gym, and the place is sick! Forza benches/monolifts, good bars and calibrated plates, all sorts of strongman implements, platforms, deadlift bars, and crazy stuff. Super pumped. Might do an SPF meet there at the end of October just for fun, or maybe the USAPL Regionals in Philly in December (Wolf, rob is?...anyone?)

Here's my training this week:

Tuesday: (no food for 48hrs at this point-only protein shakes as I drove 900 miles, moved all sorts of furniture and hadn't made it to a store yet....)

Muscle Snatch x 2 x 6sets @ 165lbs (easy...gonna do some O-lifts for the time being bc I miss them)
Press- 135 x 5-5-10 (just getting back in the swing of things and I'm still beat to shit from the meet/moving)
Weighted Chins- BW + 25lbs x 8 x 2 sets
SQ- 275 x 5-5-20

Conditioning:
KB swings (70lbs) x 15
Toes To Bar x 15
5 rounds

Chin Up ladder x 1-2-3-4-5 x 3 sets

Wednesday:
Power Clean + Jerk 185 x 3 x 5 (easy but damn I haven't jerked in like forever, that was weird)
Prowler (90lbs) x 100 yds x 7 trips: 1 min rest

Thursday:
Bench Press @ 225 x 5 -5-15 (wanted 20, but thought I'd take it easy my first week back)
Football bar bench press (2nd neutral handle) 145 x 10 x 5 sets
Curls (BB) -75lbs x 15 x 2 sets
Deadlift w/ Oly shoes (no belt)- 135 x 5, 225 x 5, 315 x 5, 405 x 10 (hook grip)
RDL -225 x 8 x 3

Sled drag x 200yds @ 90lbs
Ring Pull ups x 10 reps
5 rounds

My workouts have a lot of exercises but nothing's heavy and rest periods are <90s tops. Just trying to move through a lot of stuff and get my strength back!

(yes I'm doing the GSLP program I love and missed so much. I'm switching to a more advanced template I made in a few weeks but for now it's time to get yoked and recover)

[JamesJackson]

Damn Jordan, those are some strong muscle snatches; how strict are they?

I'm adding in some more O lifts to my training palate, putting some power cleans, clean pulls, overhead squats and muscle/power snatches into my routine. I am starting to realise I have pretty poor t spine mobility though, need to fix that quick smart.

So the plan is to broaden your training regimen a bit while you can?

[KyleMask]

Nice job on the meet, Jordan.

[tzanghi]

Nice meet, and wicked beard dude. There's a small chance I'll be at the USAPL Regionals on the 2nd, but it's tough cause that interferes with football season! Anyways, congrats on the lifts dude.

[Rob Israel]

Dec. meet is penciled in. Wolf wants in and we'll probably bring a small crew from Brooklyn. Let's meet at the meet!

[Jordan Feigenbaum]

Damn Jordan, those are some strong muscle snatches; how strict are they?

I'm adding in some more O lifts to my training palate, putting some power cleans, clean pulls, overhead squats and muscle/power snatches into my routine. I am starting to realise I have pretty poor t spine mobility though, need to fix that quick smart.

So the plan is to broaden your training regimen a bit while you can?

I usually do a "no-hands no-feet" muscle snatch- i.e. no hook grip/no jump, until about 70kg, then add the hook grip. I don't jump though, just a big hip extension>turn the wrists over, press up- no press outs though. The most I've ever snatched was 100kg but this was a power snatch as I pretty much suck at getting under the bar due to flexibility issues. A big (relative) deadlift helps with snatching light weights apparently.

My plan is to build a bunch of work capacity so I can be ready to do a lot of training and not overextend myself. Just brushing up on some conditioning, hypertrophy, and "odd movement" strength. The football bar is awesome and I'll play with the safety squat and cambered bars a bit too!

O lifts are cool, even though I suck at them. lol


Nice job on the meet, Jordan.

Thx dude, now give me your secret to a 600+ pull. Seriously.


Nice meet, and wicked beard dude. There's a small chance I'll be at the USAPL Regionals on the 2nd, but it's tough cause that interferes with football season! Anyways, congrats on the lifts dude.

Fear the beard! I was gonna do a sweet 'stache for the meet but decided to keep the whole thing. Definitely added 10kg to my total. Hopefully you make it to the meet!


Dec. meet is penciled in. Wolf wants in and we'll probably bring a small crew from Brooklyn. Let's meet at the meet!

That'd be sweet. I've got friends that live in center city Philly, so I'm pretty sure I'll be doing this meet.

[Jordan Feigenbaum]

Friday Aug 10th- Trained today bc I'm heading to the beach tomorrow.....

Press- 145 x 5 -5-10
Fat Bar press- 105 x 10 x 5
Weighted Pull Ups- 35# + BW x 8 x 2
SQ- 315 x 5-5-15
Leg Press (mondo leg press here with a 350# foot plate) + 2 100's= 550? x 10 x 4
Neck Work
KB swings x 100 w/ 70lb db in ~ 5ish minutes...I didn't really time it tbh.

[KyleMask]

Thx dude, now give me your secret to a 600+ pull. Seriously.

Lots of rage and very little sense. Lol. You will be there before long.

[Jordan Feigenbaum]

Monday -Upper Body Power/Acc
Bench Press- 275 x 5 x 3
Dips: BW + 70 x 10, 80 x 10, 90 x 9
Seated DB Press (fried at this point): 55 x 10, 60 x 9, 65 x 10
T Bar (chest supported row) 3 plates + 10lbs x 5 x 3
Weighted Wide Grip Pull ups + 25lbs x 10 x 2, 35lbs x 8
VGrip Pull Downs- 180 x 10, 200 x 10
LTE: 100 x 10 x 2
Biceps Curl DB: 45 x 10, 55 x 10

Super pumped, bros.

[JamesJackson]

Strong dips, I'm guessing you have +115x5 in you at least? Makes my +90x3 seem so paltry...

[Jordan Feigenbaum]

Strong dips, I'm guessing you have +115x5 in you at least? Makes my +90x3 seem so paltry...

Most I've ever done is 135 x 8 + 181 bw for 2 sets. I'm aiming to go 4 plates x 6-8 before I switch movements. Everyone is good at something.... :-)

Tuesday- Lower Body Power/acc
SQ- 375 x 5 x 3 (first heavy squat session back....moving up next time)
Front Squat (cleaned to rack) 185 x 10, 195 x 8 (lost grip on 9th)
Leg Press - 400+ sled x 10, 450 + sled x 10
RDL 255 x 8, 275 x 8, 325 x 8
GHR (new ghr with weird ass pad, wayyyy harder) x 10 x 2 (body weight)
Standing Calf raises
Seated calf raises
Muscle Snatch x 135 x 3/kb swings (55lbs) x 15 x 3 rounds

[Jordan Feigenbaum]

Thursday- Upper Body Speed/Hypertrophy
Bench Press x 3 x 8 @ 135lbs + double choked minis (30lbs on chest, 90lbs at lockout) on a minute clock w/ varied grips
Incline Bench @ 70 x 12 x 3 (on a minute)
DB Shoulder Press: 50 x 12 x 3 (on a minute)
Lateral flye+ chest flye
Chins
Kroc Rows
Seated Row
Curls
Triceps

Workout time: 90 minutes. Lots of accessory work/bro stuff. I was gettin after it this morning

[DRice311]

damn man - lots of stuff in there. I like the speed/power split you've got going. Are you hitting each for upper and lower each week? How are you digging your new gym? I went out and looked at their website - it looks pretty badass.

Now that your meet is done, where is your weight at?

I am still looking into doing that meet up there. Are you signed up?

[Jordan Feigenbaum]

I have a letter to Larry Maile, the president of the USAPL, that I need to send out to inquire about the legality of competing in an SPF raw meet when I plan on doing the IPF worlds at the Arnold, so we shall see. I ABSOLUTELY LOVE THIS GYM, minus some of the weird looks from actually burying my squats and snatching/cleaning with good technique lol. Everybody is cool, even the crossfitters.

I'm weighing about 185ish. Bumped up the macros a touch to try and get to 190 clean and see what happens from there. Today was supposed to be split into thursday and saturday (pull power/hypertrophy and push power/hypertrophy) but I have family coming in town tomorrow and can't train, so I combined them and will speed squat/dl + hypertrophy on Saturday.

[DRice311]

I have a letter to Larry Maile, the president of the USAPL, that I need to send out to inquire about the legality of competing in an SPF raw meet when I plan on doing the IPF worlds at the Arnold, so we shall see.

Let me know how this turns out. If you remember, this was my one hangup for doing it. I am considering doing Nationals next year depending on where I am at, and dont want to close the door to it as an option.