Good luck at the meet!
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!!!
Good luck at the meet!
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.
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.
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!
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
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!
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
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