The American Open and Beyond The American Open and Beyond

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Thread: The American Open and Beyond

  1. #1
    Join Date
    Sep 2013
    Posts
    54

    Default The American Open and Beyond

    • phoenix arizona seminar date
    • texas seminar date
    Age
    28
    Height
    5'7"
    Weight
    182 (9/8/14)
    Comp lifts
    Squat 450 @ 198
    Bench 290 @ 181
    Dead 555 @ 181
    Total
    1265 @ 181
    Competition History
    7/14/13 RPS Heatwave 415/255/535/1,200 @ 198, 2nd place
    9/15/13 RPS Supreme Iron Warrior 420/275/555/1,250 @ 181, 2nd place
    1/25/14 RPS New Jersey States 450/280/530/1,260 @ 198, 2nd place
    7/12/14 RPS Heat Wave 2 435/290/540/1265 @ 181, 2nd place

  2. #2
    Join Date
    Sep 2013
    Posts
    54

    Default Week 1

    This week marks the start of my training for the 2014 USAPL American Open. It will be my first major meet. I've competed four times for RPS bouncing between the 198 and 181 weight classes. The plan is to compete in the 165 division for the Open.

    Jordan Feigenbaum has helped me with my nutrition for the past three months. This June I weighed roughly 193-lbs and was ~17% bf. Yesterday I weighed 179.8, the first time weighing under 180-lbs in probably three or four years. I am now ~12% bf. For the next three months leading up to the meet Jordan will be helping me with nutrition and programming. I'm brand new to auto regulation but have been training long enough to feel fairly confident in my ability to gauge RPE.


    Monday 9/8
    Comp squat
    410 x 4 @ 8
    430 x 4 @ 9.5(a little too heavy, slight lumbar rounding last rep)
    Comp bench
    225 x 4 @ 7
    240 x 4 @ 8
    245 x 4 @ 9
    2 ct pause bench
    215 x 4 @ 7
    230 x 4 @ 9

    BW 182

    Tuesday 9/9
    Comp deadlift
    405 x 4 @ 7
    445 x 4 @ 9.5(hook grip, a little too heavy, I keep overshooting bahhh)
    Reverse grip bench
    220 x 7 @ 7
    230 x 7 @ 8
    240 x 7 @ 9.5(overshot that a little too)
    Pendlay row
    225 x 7 @ 9

    BW 182

    Wednesday 9/10
    GHD sit up
    BW x 70(10 min amrap, emom)
    DB row
    70 x 80-ish reps( 10 min amrap, emom)
    Walk
    1 hour, flat

    BW 181

    Thursday 9/11
    Squat w/ chains(100-lbs)
    315 x 4 @ 7
    345 x 4 @ 8
    365 x 4 @ 9(right on the money RPE 9)
    T&G bench
    225 x 4 @ 8
    245 x 4 @ 9
    Dips
    75 x 4 @ 7(haven't done dips in almost 8 years, shoulder started feeling "hot")

    BW 181

    Friday 9/12
    2 ct pause deadlift
    315 x 7 @ 7(hook grip, pain)
    345 x 7 @ 9(straps)
    SlingShot bench
    255 x 7 @ 7.5
    275 x 6 @ 9.5(overshot and had to rack it)
    Squat w/o belt
    315 x 7 @ 7
    335 x 7 @ 8
    365 x 7 @ 9(right knee made a loud pop 2nd rep, no pain, but unnerving)

    BW 179.8(I normally round, but this is a milestone)

    Saturday 9/13
    GHD sit up
    BW x 80 reps(emom)
    DB row
    70 x 80 reps(emom)

    BW 180


    Notes
    - So I have a little work to do with gauging RPE. I overshot the weight a few times, but didn't fail any reps.
    - Energy and recovery have been good. Jordan brought my carbs and fats down slightly at the beginning of the week but I only experienced a little fatigue the first day or two.
    - Abs are sore. Shoulder feels fine.
    Last edited by Stephen Wokanick; 09-13-2014 at 04:33 PM.

  3. #3
    Join Date
    Sep 2013
    Posts
    54

    Default Week 2

    Monday 1/15
    comp squat
    405 x 5 @ 7 (405 never felt so easy)
    440 x 4 + F (got PR greedy and took too big of a jump)
    https://www.youtube.com/watch?v=UvB6...7xKP5amYPLY5Vg
    415 x 5 @ 9
    comp bench
    225 x 5 @ 8
    235 x 5 @ 9
    225 x 5 @ 9
    220 x 5 x 3 sets
    3ct paused bench
    185 x 5 @ 7
    205 x 4 + F (don't even know)
    190 x 5 @ 8

    BW 182

    Tuesday 9/16
    comp deadlift
    405 x 5 @ 7.5
    430 x 5 @ 9
    405 x 5 @ 9
    reverse grip bench w/ chains(~50-lbs)
    185 x 7 @ 8
    195 x 7 @ 8.5
    205 x 7 @ 9
    195 x 5 @ 9
    deficit SLDL(bar almost touching laces)
    225 x 7 @ 7.5
    250 x 7 @ 8.5
    250 x 7 @ 8.5
    250 x 7 @ 9
    235 x 7 @ 9

    BW 180

    Wednesday 9/17
    GHD sit up
    bw x 90 reps, 10 minutes emom
    DB row
    70 x around 80 reps, 10 minutes emom
    rucking
    30-lb sandbag, 20 minutes per shoulder, flat walk

    BW 181

    Thursday 9/18
    paused squat
    315 x 4 @ 7
    340 x 4 @ 8
    365 x 4 @ 9
    350 x 3 @ 8.5
    345 x 4 @ 8.5
    reverse band bench(minis doubled, 65 off at chest, 20 at top)
    275 x 4 @ 7.5
    290 x 4 @ 9
    280 x 4 @ 8.5
    280 x 4 @ 9
    275 x 4 @ 9
    220 x 4 @ 8.5
    dips
    80 x 4 @ 7.5
    100 x 4 @ 8.5

    BW 182

    Friday 9/19
    deadlift w/ chains (~130-lbs)
    315 x 4 @ 8
    335 x 4 @ 9
    315 x 4 @ 8
    315 x 4 @ 9
    bench w/ slingshot
    275 x 4 @ 8
    285 x 4 @ 9
    275 x 4 @ 9
    tempo squat(3 ct down & up)
    225 x 7 @ 9
    215 x 7 @ 9(lower back pump enormous, cramping)

    BW 180

    Saturday 9/20
    GHD sit up
    bw x 100 reps
    DB row
    70 x 90 reps

    BW 180

  4. #4
    Join Date
    Nov 2012
    Posts
    3,956

    Default

    Tempo squats sound awful

  5. #5
    Join Date
    Sep 2013
    Posts
    54

    Default Week 3

    Monday 9/22/14
    comp squat
    405 x 4
    420 x 4 @ 9
    405 x 4
    395 x 4 x 3
    comp bench
    225 x 4
    235 x 4
    245 x 4 @ 9
    235 x 4
    2ct paused bench
    225 x 2
    245 x 2
    250 x 2 @ 9
    240 x 2
    235 x 2

    BW 181

    Tuesday 9/23/14
    Sick

    Wednesday 9/24/14
    Sick

    Thursday 9/25/14
    Sick

    BW 178.6 (PR weight)

    Friday 9/26/14
    Sick


    Saturday 9/27/14
    GHD sit up
    BW x 80 reps in 10 minutes
    chest supported KB row
    45 x 100 reps in 10 minutes

    BW 180


    Notes

    Started getting sick on Sunday, was banking on it being a little cold and trained mOnday(big mistake lol) Mild flu. On and off fever, achy, cold sweats, congested etc. I stuck to my macros and supps the entire time to try to lessen the damage being sedentary for a week would do to my LBM/training. Got a few short walks in with the dog here and there but I basically sat on my ass in front of a computer for 4 days straight. My weight didn't change much but the wife says I look A LOT leaner than I did before I got sick.

    My BW dipped as low as 178(PR) two days ago, but stayed basically the same.

  6. #6
    Join Date
    Sep 2013
    Posts
    54

    Default Week 4

    Monday 9/29
    comp squat
    385 x 4
    395 x 4
    405 x 4 @ 9
    comp bench
    225 x 4
    230 x 4
    2 ct paused bench
    225 x 2
    235 x 2
    245 x 2
    255 x 1 + F

    BW 177

    Tuesday 9/30
    comp dead
    405 x 4
    425 x 4
    435 x 4 @ 9
    reverse grip bench
    225 x 6
    230 x 6
    235 x 6 @ 9
    Pendlay row
    185 x 6
    225 x 6

    Wednesday 10/1
    GHD sit up
    5-lbs x 70 reps, 10 minutes
    chest supported KB row
    70-lbs per hand x 61 reps

    Thursday 10/2
    squat w/ chains
    360 x 2 @ 7
    375 x 2
    385 x 2 @ 9
    365 x 2 @ 9
    T&G bench
    245 x 2 @ 7.5
    265 x 2 @ 8.5
    265 x 2 @ 10 hit pins
    255 x 2 X 10 hit pins again, moved them after
    250 x 2 x 3 sets 'til 9
    dips
    80 x 6 @ 8
    95 x 6 @ 9
    90 x 6 @ 9

    BW 177

    Friday 10/3
    2 ct paused dead
    385 x 2 @ 8
    405 x 2 @ 9
    385 x 2 x 2 sets
    slingshot bench
    275 x 2 @ 6.5
    290 x 2 @ 9.5
    275 x 2 @ 7 weird, considering last two sets fluke
    285 x 2 @ 8
    295 x 2 @ 9
    280 x 2 x 2 sets
    squat no belt
    315 x 6 @ 7
    345 x 6 @ 9 Hip pain, no fatigue drops. Ice, NSAIDS. DIscomfort started two weeks ago, has been getting worse little by little. Today was borderline nasty pain so I called it. Just too distracting. I think I need to go for a weekly massage or something because I've been feeling very banged up lately.

    BW 178

    Saturday 10/4
    Will do GHD sit ups and chest supported KB rows

  7. #7
    Join Date
    Sep 2013
    Posts
    54

    Default Week 5

    starting strength nutrition camp
    Monday 10/6
    I have no record of this day for some reason. I know I skipped squats because of hip pain and did comp bench and 3ct paused bench for a lot of volume due to all the energy left over from not squatting.

    Tuesday 10/7
    comp deadlift
    445 x 1 @ 6.5
    465 x 1 @ 7.5
    425 x 5 @ 8
    No fatigues to not beat the leg up. I did feel some discomfort but it wasn't too bad.
    reverse grip bench w/ chains
    185 x 5 x 6 sets
    SLDL off deficit
    275 x 5 @ 7 DOH
    315 x 5 @ 8 hook

    BW 176

    Wednesday 10/8
    GHD sit up
    10-lbs behind neck x 60 reps
    chest supported KB row
    70-lbs per hand x 65 reps
    ruck
    1 hour w/ 50-lb in vest/belt weight, flat

    BW 176

    Thursday 10/9
    comp squat
    405 x 1 @ 5
    430 x 1 @ 6
    445 x 1 @ 7
    460 x 1 @ 8 (1RM)
    435 x 3 @ 9.5
    385 x 4 x 3 sets, til I reached 9
    460 is a new 1RM, 2.6 x BW squat. IT band is irritating but not debilitating.... yet. Trained with my buddy the message therapist who worked on it during my warm ups which I think helped a little. Cut fatigues a little short because I didn't want to irritate it any further.
    reverse band bench
    265 x 5 @ 8
    265 x 5 x 2 sets, til 9
    255 x 4 x 6 sets, til 9
    dips
    55 x 5 @ 7
    80 x 5 @ 8
    80 x 5 x 2 sets, til 9

    BW 175

    Friday 10/10
    deadlift w/ chains
    325 x 5
    335 x 5 @ 8
    335 x 5 @ 9
    315 x 4 til I reached 9
    around 150-lbs in chain. Screwed up the programming a little. Used straps. thumbs were hurting.
    slingshot bench press
    255 x 4 @ 7
    265 x 4 @ 8
    275 x 4 @ 9
    260 x 4 x 5 sets
    250 x 4 x 3 sets, til RPE 9
    tempo squat
    275 x 5 x 2 sets, find 8, rpeat til 9
    Voodoo band around quad helped with the pain a little.

    BW 176

    Saturday 10/11
    GHD sit up
    10-lbs x 56 reps
    bw x 24 reps
    fat bar chin/pull up
    10-lbs x 14 chins/14 pull ups
    Meh, I wasn't feeling these. Cut em short
    chest supported KB row
    70 x 58 reps
    tire drag
    1 hour

    BW 176



    Notes

    The leg pain is irritating but can be trained through. I've been told that since the pain migrates from hip to thigh that it may be a good sign. Ben rolling glute and thigh and stretching quads. Hip stretches like pigeon pose seem to irritate it.

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