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Thread: 65DSL's Training Log

  1. #21
    Join Date
    Oct 2016
    Location
    Mineral, Va
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    304

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    • starting strength seminar april 2024
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    Quote Originally Posted by skid View Post
    Nice lifts! - Don't tire yourself out before the meet! I rested/healed the last week before my meet and felt I was getting weaker/fatter but on the day of the meet set some PR's as I had more strength and energy than I expected
    Thanks! I have found for me I little work helps keep me focused and my form on point. This is the most formal training I have done pre meet- usually I just work to some heavy singles on Monday and then lighter work on Wednesday.

    Meet Week, Wed. PM

    BW- 215.4lbs

    Competition squat, belted with wrist wraps
    warmup
    285x1 + belt & wrist wraps
    335x1, 1 last warmup

    Competition Bench, paused belted with wrist wraps
    warmup
    165x1 + belt & wrist wraps
    190x1, 1 last warmup

    Was unsure how this session would go- got caught up in the election coverage Tuesday night and only got three hours sleep. Took a 200mg caffiene pill and some pre workout and felt pretty good. Shoulder felt pretty good, left knee felt good- good final session! Ready to kill it!!!

  2. #22
    Join Date
    Aug 2013
    Location
    Midwest
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    4,936

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    Good luck at the meet!

  3. #23
    Join Date
    Apr 2015
    Posts
    1,995

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    Quote Originally Posted by manveer View Post
    Good luck at the meet!
    x 2!!

  4. #24
    Join Date
    Oct 2016
    Location
    Mineral, Va
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    Thanks guys!

    Meet Day 11-12-16, Jarvisburg NC

    Made weigh in on Friday at 5:30pm- weighed in at 216.6lbs

    Today was long day. Slept like crap the night before and the bed was horrible. Back was killing me- had to take 2 advil before the lifting started to take the edge off. Lifting started at 10am and did not finish up until after 6pm. 3 squat flights, 4 bench and 4 DL flights.

    Squats- 3rd flight
    Opener- decided to open at 165KG/ 363.8LBs after getting my meet chart from coach. Good lift but redlighted/ disqualified because I squatted before I was told to squat.
    2nd attempt- 175KG/ 385.8lbs good lift, 2 white and 1 red. One side judge said I was bit high.



    3rd attempt- 177.5KG/ 391.3lbs. After the depth issue on the 2nd attempt went up only 2.5kg. 2 red and 1 white, no lift. My depth was an issue.
    Frustrating round. I had been squatting lower in training the last few weeks but today I was back to squatting at parallel. Not sure if it was nerves or what. In any case the weight felt good and I feel like I had 180+kg in me if I could have gotten the depth sorted.

    Bench- 4th flight
    Opener- went up after warmups felt good and opened at 100KG/ 220.5lbs, good lift 3 white lights.
    2nd Attempt- 105KG/ 231.5lbs, good lift three white lights.
    3rd Attempt- 110KG/ 242.5lbs, good lift three white lights.



    Good round, went three for three. Do not think I left much on the table here.

    DLs- 4th flight
    Opener- 185KG/ 407.9lbs, good lift 3 white lights. Felt very heavy so I went conservative on my 2nd lift.
    2nd Attempt- 195KG/ 429.9lbs, good lift 3 white white lights. Felt like butter.
    3rd Attempt- 202.5KG/ 446.4lbs, 10lbs PR, good lift 3 white lights.



    I left some weight on the table here. Was very tired going into this round. Had been 7hrs since the meet started at this point. Popped a 200mg caffeine pill to get me through. I think I had 210+ in me in hindsight, but after the heavy opener and knowing 202.5 was a 10lb PR I did not want to get greedy. To cautious.

    All in good day, 7 for 9. Met some great lifters and had a blast. Down 24lbs in BW from my last meet in April but added 55lbs to my total.

    Total- 1074.7lbs

    Wilks 298.85, MCCulloch age adjusted 301.84.

  5. #25
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
    304

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    Well due to some financial issues (had to expectantly buy a new furnace) I am unable to afford to continue coaching. I enjoyed it and learned a ton. So over the course of the last two weeks I have been working on my next programming block. My next meet is April the 22nd in Zions Crossroads which is 23 weeks. Built a complete 23 week program- hopefully I do not screw things up too badly.

    General Goals for this block:
    Work on consistent Squat depth
    Work on Hypertrophy to build size
    Continue to refine form on the competition lifts
    Re build bench
    Strengthen Shoulders

    Specific Goals for this block:
    Squat- 430lbs
    Bench- 285lbs
    DL- 485lbs

    Macros:
    70f, 270c, 240p to start with to slowly bulk, two carb refeed days a week with 70f, 360+c, 220p

    W1, Low Stress D1, Mon PM

    BW- no scale this morning

    Competition Squat belted with wrist wraps
    300x6 @ 7
    300x6 @ 7.5
    300x6 @ 7.5
    E1RM: 395
    3 mins rest, 21mins from 1st warmup to end of last set

    Competiton Bench paused, belted with wrist wraps
    185x6 @ 7
    185x6 @ 7.5
    185x6 @ 7.5
    E1RM: 243
    2.5 mins rest, 18 min session

    CG bench beltless
    170x7 @ 7
    170x7 @ 7
    170x7 @ 7.5
    170x7 @ 8
    E1RM: 230
    2.5 mins rest, 13 min session

    Red Mini Band Circuit
    10 Face Pulls, 5 pronated and 5 suppinated pull aparts x2
    Last edited by 65DSL; 11-15-2016 at 04:05 PM.

  6. #26
    Join Date
    Oct 2016
    Location
    Mineral, Va
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    Yesterdays Macros:
    71f, 267c, 249p

    W1, Low Stress D2, Today PM

    BW- 216.8 gained a pound or two freerange eating this weekend

    Competition DL, belted with wrist wraps
    347.5x6 @ 7 - 6 RM PR
    347.5x6 @ 7.5
    347.5x6 @ 7.5
    E1RM: 457
    3 mins rest, 21 minutes session

    Incline Bench TNG beltless
    130x5 @ 7
    130x5 @ 7
    130x5 @ 7ish
    E1RM: 165
    2.5 mins rest, 18 mins session
    Had not done these in awhile- weight felt easier as the sets progressed.

    Barbell split squat beltless
    95x14 @ 7 (7 each leg)
    95x14 @ 7
    95x14 @ 7.5
    95x14 @ 7.5
    E1RM: 128
    2.5 mins rest, 24 mins session
    Never done these before so it took some time to find my @ 7. This was one of the exercises coach had suggested in his last week of programming that I decided to use them in this block. I like these alot- quads and glutes were swole!

    After the slack week of training last week I am feeling some DOMs!

  7. #27
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
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    Yesterday PM

    W1, GPP Day

    BW- 217

    Lever Rows
    75 3x12 (each hand)
    1 min rest between sets

    Seated Lat Pulldowns
    125 3x12
    1 min rest between sets

    Standing Hammer Curls
    21 3x12
    30sec rest between sets

    Red Mini Band Circuits
    Face pull x15, pronated and suppinated pull aparts x12 each - x2
    1 min rest between circuits, no rest between excercises

    Kneeling Ab Wheel Rollouts
    10, 10, 5, 10,10 #45 EMOM

    Shoulder Dislocates x5
    No pain on these for first time in awhile

    Stretches and brief foaming rolling session
    22 mins from start to finish on these

    Then 6 HIIT Bike Sprints 1:5 ratio

  8. #28
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
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    Today, PM

    W1, Low Stress D3

    BW-217, leveling off. May have to increase macros....

    2 CT Pause Squats Beltless
    250x5 @ 7
    250x5 @ 7
    250x5 @ 7
    2.5 mins rest between sets

    TNG Bench beltless
    190x4 @ 7
    190x4 @ 7
    190x4 @ 7
    2 mins rest between sets

    Press
    108x8 @ 7
    108x8 @ 7.5
    105x8 @ 7.5
    105x8 @ 8
    Think I overshot a bit, sometimes higher reps are harder to gauge with RPEs
    2 mins rest then 2.5 mins rest for the last set

    Shoulder was a bit sore but felt better after the presses. Very hectic morning today at work- dropped the weight a bit from what I planned. Glad it is Friday!

  9. #29
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
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    Sat AM

    W1, Low Stress D4

    BW- 214.6 went down I am not sure why. If this trend continues well I guess it is time to eat more!

    1" Deficit DLs beltless, mixed grip
    300x5 @ 7
    300x5 @ 7
    300x5 @ 7.5
    E1RM: 380
    2.5 mins rest
    2" deficit were too much for me, aggravated my low back and SI- 1" seems about right. I can still feel it in the low back but no pain!

    2 CT paused bench beltless
    160x8 @ 7
    160x8 @ 7.5
    160x8 @ 8
    E1RM: 225
    2 mins rest then 2.5 mins rest on the last set

    RDLs beltless DOH with hooks from the rack
    200x8 @ 7 PR tie at a lower intensity
    200x8 @ 7
    200x8 @ 7.5
    200x8 @ 7.5
    E1RM: 282, believe this a PR E1RM
    2 mins rest between sets then 2.5 mins rest on the last set

    Nice quick session with a PR, good way to close out a training week.

    Weekly Tonnage:
    Squat- 14,470lbs
    Bench- 16,160lbs
    DL- 17,155lbs

    May have to add in a squat exercise and remove a bench exercise. Bench has moved well with alot of volume in the past so I will give this a few weeks to see if I need to make an adjustment

  10. #30
    Join Date
    Oct 2016
    Location
    Mineral, Va
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    starting strength coach development program
    Sun PM

    W2 GPP D1

    BW- 216.4

    Pendlay Row beltless
    165 3x12
    1 min rest between sets

    Rear Delt Raise
    11 3x12
    30 secs rest between sets

    Hammer Curls
    21 3x12
    30 secs rest between sets

    Red Mini Band Circuit
    Face Pulls x15, pronated and supinated pull aparts x12 each, x2
    1 min rest between circuits

    Lying Leg Raises
    5,5,5 EMOM
    Was still very sore from the ab wheels

    Forgot to do my stretches and foam rolling

    40mins steady state cardio at a fast walk on the treadmill
    2.53 miles, 330cals burned

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