Lou's Log

[Vince Cifani]

7/21
bw 161

paused bench
245 x 2, 2
250 x 1

negatives/deadstops
280lbs/225 x 1,1,1

rows
185 x 5

here is my set up for negatives/deadstops
bench in a power rack
set pins at a height so when the bar rest on the pins it is just on my chest. I load the bar with 280lbs, with a spotter on the hand off, I take the bar and do the negative as slow as I can until the bar is sitting on the pins

I get out from under the bar, bar is still on the pins, I deload to 225, crawl back under the bar, get in position under the bar, tighten up and press the bar off the pins. rest 3 minutes repeat.
Awesome workout. The 225 from a dead stop flew off the pins.

Nice work. You are going to do well at the meet.

[lou t]

Nice work. You are going to do well at the meet.

thanks Vince. I'm feeling pretty good about my bench. Big concern about my squat. Was in a lot of pain on Monday during a 315 attempt. Since I'm only qualifying I may just go light on the squat.

[tdood]

Hey Lou, good luck next weekend. It looks like you've been putting in the work!

[lou t]

7/23

deadlift
360 x 1,1
320 x 1
NOte: I wanted to do more reps @ 360 but too much pain.

power shrugs
315 x 10,10,10

ohp 95 x10,10,10,10,10

15 minutes cardio

[lou t]

Hey Lou, good luck next weekend. It looks like you've been putting in the work!

thanks..same to you, hope to see you there.

[lou t]

7/24

BENCH WORK
paused bench - light
185 x 3,3
195 x3,3

Negatives/Deadstops
285/225 x 3

pull ups
bw x 10

arm superset
ezycurl/skull crushers

60 x 8,8,8,8,8
no rest between sets

roman curl abs curls
bw x 12,12,12

[lou t]

7/26

Deload week - last week before meet

squat 50%
175 3 x 3

30 minutes light cardio

[lou t]

7/27
second day of deload

bench 45%
135 x 3 x 3

20 minute light cardio

[Mexmick]

Feeling good and refreshed Lou?

[lou t]

Feeling good and refreshed Lou?

I'm feeling pretty good. I would certainly feel alot better if I can approach this meet without an injury holding me back. I'll have to put my ego aside and just do what I can. As long as I qualify for the Nationals it will be a successful meet.

But you know how it is, once I'm there my competitiveness will be hard to fight off.

I will figure out my attempts this week.

Thanks for checking in.