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Thread: Meet Prep With Basic Barbell Training

  1. #231
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    Quote Originally Posted by cole205 View Post
    it would be interesting to see the layout/structure behind your program, ive tried to reverse engineer it, appears that you rotate your DL with other variants and seem to have success with fairly low volume high intensities. As for squat, while the frequency and intensities remain high, the volume is also low. your bench seems to have a little more volume, seems to be the only 5x5 i see. do you self program? Do you diet? pretty strong for sub 200. Also, thanks for logging in lbs...i just cant quite seem to follow dudes who log in kg even though I am a powerlifter and know thats the unit we use lol
    I'll try come up with a concise explanation, I'm just a little short in time for the moment... But yes, I program my own training and follow a somewhat flexible diet (220-230g protein/100-120g fat/as much carbs as I can to attain my cutting/bulking goals, sometimes up to 500g a day).

  2. #232
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    Jun 2020
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    08-14
    Squat
    317x3x3

    Bench Press
    250x3
    265x3
    280x3
    287x1

    Block Pull
    485x5
    507x1

    Bodyweight: 198.6
    ----------

    08-16
    Front Squat
    287x3x3

    Press
    190x3, 3, 2

    198x1

    Chin-up
    3x13, 10, 7

    Back Extension
    3x10

    Bodyweight: 199.7
    ----------

    08-18
    Squat with knee wraps
    418x2
    440x1
    463x1

    Bench Press
    255x5x5


    Power Clean
    198x2x4

    Bodyweight: 199.7
    ----------
    Last edited by ReconquistaBarbell; 08-25-2023 at 04:45 PM.

  3. #233
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    Jun 2020
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    08-21
    Squat
    317x3x8

    Bench Press
    265x3
    273x3
    282x2
    290x1

    Deadlift
    485x3

    507x1

    Bodyweight: 198.6
    ----------

    08-23
    Front Squat
    295x3x3

    Press
    185x2
    190x2
    194x2
    202x1
    202x1


    Chin-up
    3x14, 11, 7

    Back Extension
    3x10

    Bodyweight: 198.8
    ----------

    08-25
    Squat with knee wraps
    418x3
    440x2
    474x1
    474x1


    Bench Press
    265x3x3

    Pin Bench Press
    255x4, 3

    Bodyweight: 198.0
    ----------

  4. #234
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    Jun 2020
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    08-28
    Bench Press
    265x2
    277x2
    287x1
    290x1
    295x1
    220x7

    Pin Press
    175x3x3
    198x1
    207x1

    Triceps Pushdown
    77x8-12x3

    Bodyweight: 198.4
    ----------

    08-29
    Squat
    340x3x7

    Halting Deadlift
    432x8


    Chin-up
    3x15, 8, 8

    Barbell Curl
    80x10x3

    Back Extension
    22x10x3

    Bodyweight: 198.4
    ----------

    08-31
    Bench Press
    270x3x3

    Pin Bench Press
    265x3, 2

    Press
    190x1
    198x1
    209x1
    198x2

    Bodyweight: 198.6
    ----------

    09-01
    Squat with Knee Wraps
    440x1
    450x1
    463x1x2

    Power Clean
    203x2x4

    Bodyweight: 198.0
    ----------

  5. #235
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    Jun 2020
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    09-04
    Bench Press
    265x2
    277x2
    287x1
    295x1
    300x1
    220x8

    Pin Press
    185x3x3
    210x1

    Triceps Pushdown
    3x8-12

    Bodyweight: 198.0
    ----------

    09-05
    Squat
    360x3x5

    Block Pull
    498x4
    542x1


    Chin-up
    6x5

    Back Extension
    5x10

    Bodyweight: 198.2
    ----------

    09-07
    Bench Press
    273x3x3

    Pin Bench Press
    270x2x3

    Press
    135x6x3

    Cable Curls
    3x8-12

    Bodyweight: 197.5
    ----------

    09-08
    Squat with Knee Wraps
    440x1
    463x1
    474x1 -> my meet PR now in training

    Power Clean
    207x2x4

    Bodyweight: 198.9
    ----------

  6. #236
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    Jun 2020
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    It's been a Hwhile, but here it goes:

    09-11
    Bench Press
    265x2
    282x2
    290x1
    300x1
    220x8

    Pin Bench Press
    278x1x2

    Press
    135x8x3

    Light "Bis and Tris"

    Bodyweight: 198.9
    ----------

    09-12
    Squat with knee wraps
    440x1

    Squat
    315x5

    Deadlift
    475x1

    Chin-up + back extension

    Bodyweight: 198.6
    ----------

    09-14
    Bench Press
    278x1

    Bodyweight: 198.4
    ----------

  7. #237
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    Jun 2020
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    Default GPA/IPO Nationals

    09-16

    Squat: raw + wraps, monolift and squat bar
    Bench: as usual
    Deadlift: deadlift bar

    Weight-in: 196.6

    Squat
    440
    468
    490 Meet and all-time PR

    Bench
    280
    292
    297

    Deadlift
    475
    507
    534

    Total
    1289

    Not my best performance overall but I'll take the squat. The meet was kind of messy and by the time of my first squat it was already delayed by almost 5 hours. By the time of bench and deadlifts I was exhausted, hungry, and probably dehydrated. I lowered my third attempts but still couldn't pull it off.

  8. #238
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    Jun 2020
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    333

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    09-19
    Front Squat
    Ascending 3's up to 265

    Press (strict)
    Ascending 5's up to 145
    155x3
    135x6

    Deadlift
    Ascending 5's up to 350

    Bodyweight: 197.5
    ----------

    09-22
    SSB Squat
    Ascending 5's up to 285
    310x3
    265x8

    Bench Press
    Ascending 5's up to 242
    255x3
    220x5 - Close grip

    Power Clean
    Ascending 3's up to 190
    198x2

    Bodyweight: 198.0
    ----------

  9. #239
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    Jun 2019
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    Quote Originally Posted by ReconquistaBarbell View Post
    Not my best performance overall but I'll take the squat. The meet was kind of messy and by the time of my first squat it was already delayed by almost 5 hours. By the time of bench and deadlifts I was exhausted, hungry, and probably dehydrated. I lowered my third attempts but still couldn't pull it off.
    I missed your post-meet post, but belated congratulations on dealing with what you politely called a "messy" meet. That's a lot more polite than I would have referred to a 5 hour delay on meet day.

    All things considered, you should be quite pleased with that Squat PR.

    Keep at it!

  10. #240
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    Jun 2020
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    starting strength coach development program
    Quote Originally Posted by Bill Anders View Post
    I missed your post-meet post, but belated congratulations on dealing with what you politely called a "messy" meet. That's a lot more polite than I would have referred to a 5 hour delay on meet day.

    All things considered, you should be quite pleased with that Squat PR.

    Keep at it!
    Thank you very much. Most meets over here have schedule problems, but I know the organizers and know they are making improvements...



    It turns out I got a spot for GPA/IPO worlds, which will be in Brazil this year. It'll be in seven weeks and I'll go with my wife and enjoy a post-meet honeymoon, since we married this year but went straight back to work afterwards.

    I got my meet prep planned out, and thought it would be easier to explain that than my past training, so here it goes:

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