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11-18-2017, 03:08 PM
#551
11/18/17
Solo Mock Meet in the gym using TNG bench:
Squat: 415x1, 440x1, 460x1
YouTube
Bench: 280x1, 292.5x1, 302.5x1
YouTube
Deadlift: 455x1(last warmup - tweaked upper back), 485x1, 495x1(Gym PR)
YouTube
A day filled with good and also bad. Was dealing with quad soreness right from the start as it never went away. Both 440 and 460 got forward on me but I saved them. Strained my left quad(the one I tore April 30th) on my 3rd attempt. Not only was this a 20lb all time PR but also my first 2x bodyweight squat.
Bench first two attempts were fast and the 3rd was solid as well. Probably had 305 but definitely wanted to secure 300+ since it was my first time cracking 300 and vaulting me into 200/300/400/500 status!
Deadlift. Ugh. Tweaked my upper back on the last warmup. It didn't end up bothering me on the next two pulls(only took two attempts) but they moved much slower than expected. I guess I was just out of gas at this point. Called it after 495 which was a gym PR(11lbs off all time PR).
1257.5 Powerlifting total which is a 20lb PR for the total.
So all in all a good day despite getting a little banged up and a disappointing DL. Makes me feel a little old but oh well. Will come back stronger next year.
And now its time to cut the fat again. Will shoot for 205-210 range at around 20%BF by the Spring.
I'm going to stay horizontal for the rest of this day and eat lots of bad foods including ice cream. Will mess around with some KB's, assistance stuff, DB's, prowler pushes and whatever random stuff I feel like for the next two weeks and then get back under the barbell for a nice long "lose as little strength as possible" cycle.
I may as well note some preliminary goals for next year(at 225lb bodyweight):
Squat: 475 - 485
Press: 220
Bench: 315
Deadlift: 545
I'll also add that I think conceptually this day was a success. I think I was likely just as strong just testing my lifts as I would have been had I competed. Obviously no way to tell for sure but PR's were hit so it gives me confidence I can continue this system in the future if I don't get the bug to compete. Maybe even not force myself to PR everything in one day next time either? We'll see
Last edited by Ryan Arnold; 11-18-2017 at 03:11 PM.
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11-26-2017, 09:44 PM
#552
11/24/17
Squat: 95x5x3
Press: 125x5x2
Deadlift: 225x5x2
Writing this on Sunday 11/26. Quads still sore and were even more sore after only squatting 95. Starting to get a bit worried here that my body has given up on me
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11-27-2017, 03:36 PM
#553
11/27/17
Pulled an interesting audible today. The thought of getting under the bar was just an immediate NO. Just not feeling it, especially with all the quad soreness and the fact that I'll be cutting the next 5 months or so anyway. So I think I'm going to do a little KB LP culminating with testing the Strongfirst Snatch test. This will all fall into the weekly set up I was using for barbell training and is also subject to change on a whim, but for now the plan will be:
Monday: KB Goblet Squat
Pushups
Chins
Sled Pushes
Wednesday: KB Goblet Squat
KB Press
KB Swings
Friday: KB Squat
Pushups
KB Snatches
Workouts will be short and sweet and will be a nice little low stress break from heavy barbell work.
I've recently started thinking about what an overall physical training strategy for life would be. I'll ramble off some of my current thinking:
1) I always want to train with barbells. Period. Forever. They don't always have to be the main focus but I'm always going to want them to be part of the plan. So that means while I still want to get as strong as I can be, it also doesn't mean that I compete in Powerlifting or Strengthlifting continuously for the next 40 years. I wouldn't make it that long anyway. I want to remain fresh and motivated to train like this. So that means I'll need to take breaks to focus on other things. Right now this short little KB break will suffice.
2) Absolute strength will be the focus for the near future. However long I can get stronger, I want to maximize that time period. I'm thinking 5-7 years max but who really knows? But again with the concept in mind that I don't want to burn out on it. But for 8-9 months/year minimum the focus will certainly be strength training.
3) Possible areas of future focus/things to be used during near future breaks from barbell training - A) Martial Arts(most likely Brazilian Jiu Jitsu). I've never done this type of training but would like to start as soon as I can afford it. B) Basketball. This one is less likely to ever again be a major focus due to the poor logistics of actually getting enjoyment out of it, but it was my favorite sport to play from about the age of 10-33 so could add it back in on some level at some point, but more likely just to mess around with it recreationally during downtime from barbell training. C) Spartan Race-type things. This is also a long shot but throwing it in there since I have considered doing one at some point. D) Strongman. This is the one I can most see myself focusing on if my situation improves for actually training for it. Its still a strength based sport that requires me to do like 80% of what I'm already doing but would have to add in some other training modalities and skill based work. But these competitions seem fun and I'd like to be involved at some point. Its tough in NYC though.
Ok that's enough thinking out loud for now I think.
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11-27-2017, 07:58 PM
#554
11/27/17
KB Goblet Squat: 16kgx8x3
Pushups: 15, 20, 20
Chins: BWx6x3
Sled Pushes: Down and back some distance "x": 110, 220, 220
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11-29-2017, 07:10 PM
#555
11/29/17
KB Squat: 16kx8, 20kx8x2
KB SA Press: 16kx8, 20kx8x2
KB Swing: 20kx20, 24kx20x2
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12-01-2017, 01:28 PM
#556
12/1/17
KB Goblet Squat: 20kgx8x3
Pushups: BWx20x3
KB Single Arm Snatch: 20kgx5,8,10
Quads still sore. This is ridiculous. So will continue to go by feel. Back is feeling stiff from lack of deadlifting so will probably bring that back next week. I'm guessing next week will be a mix of barbells and KB's
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12-06-2017, 07:29 PM
#557
12/4/17
Squat: 12kx8x3
Pushups: 20,25,25
Chins: 6,6,7
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12-06-2017, 07:30 PM
#558
12/6/17
KB Sq: 12kx8x2
KB Press: 24kx5, 32x3
DL: 275x5
Sled: 220,330
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12-11-2017, 01:08 PM
#559
12/11/17
Bench: 185x5x2
Deadlift: 275x5
So I think not squatting AT ALL has to be the prescription at the moment. I think my right quad is pretty much recovered but my left is still noticeably sore. But its improved overall since I ceased all squatting activities completely. So will see about Friday. I may be good to go by then but if not I think definitely by next Monday. I can't believe my quads have been sore for 6 weeks.
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12-14-2017, 01:30 PM
#560
12/14/17
Squat: 45x5x3
Press: 130x5
Deadlift: 225x5x3
My left quad still doesn't feel right. But I can't not squat. Its blasphemy. So I think I'm just stuck with hoping it doesn't get worse for now. Will ramp up super slow.
Trying some deadlift adjustments since I'm still not bothering to even lift in weightlifting shoes at the moment. The weight is too light to tell for sure but socks + less toe turnout feels pretty good so far. I have a gift card to rogue so I think I'm going to order some DL Slippers and see how that route treats me
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