Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

8/31 BW: 290 Meet Prep

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
345x4x4 - 5, 6, 8, 10 minute splits

B:
45x10
95x5
135x5
185x3
225x2
255x5x5 - 28, 6, 10, 10, 10 minute splits

SQ rep PR!

B rep PR!

Use wrist wraps for B. Used knee sleeves for last two sets.

[Str8shutr]

9/2 BW: 288 Meet Prep

OHP:
45x5x2
75x5
95x3
115x2
135x1
147.5x1
160x5x3 - 4.5, 6, 8 minute splits

Chinz:
2x2 - 10, 2 minute splits w/ no bands
3x3 - 2x3 minute splits w/ 2 bands

Shoulders feeling pretty beat up. Right elbow is giving some twinges as well. Right elbow flared up on first set of Chinz. Decided to go light this week. Think my body is not appreciative of the frequency and volume of B over the past 8 weeks or so. Oh well, only three more weeks.

Wearing belt on 8th hole. Using elbow sleeves for OHP and Chinz.

[Str8shutr]

9/4 BW: 287 Meet Prep

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1 - 3 minute split
375x1 - 3 minute split
390x1 - 3 minute split
375x1 - 3 minute split

B:
45x10
95x5
135x3
185x2
225x1
255x1 - 23 minute split, 1 sec pause
275x1 - 3 minute split, 1 sec pause
285x1 - 3 minute split, 1 sec pause
275x1 - 3 minute split, 1 sec pause

DL:
135x3
225x2
315x1
365x1
405x1 - 25 minute split all hook
435x1 - 4 minute split

DL weight PR! Went up easily for a PR.

Completed last rep of SQ with a monster cramp in right calf. Got it done. All SQ reps completed with good bar speed. Used knee sleeves.

Both elbows hurting during B warmups. Icy Hot. I think the elbow sleeves are causing the pain. Bar speed good on all B reps. Used wrist wraps.

On DL, do not turn toes out too much. 10-15 degrees is good. Used knee sleeves. Last rep was a liiiitttle slow. Definitely good for another 15-20 lbs.

Considering relative lack of sleep through the week, think this went really good. Probably averaging about 5-6 hrs of sleep per night. Need to work on that.

[Str8shutr]

9/8 BW: 290 Meet Prep

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x3x4 - 4, 5, 6, 7 minute splits

B:
45x10
95x5
135x5
185x3
225x2
265x3x5 - 29, 5, 7, 8, 8 minute splits

SQ rep PR!

B rep PR!

Getting some patellar tendinosis in my right knee directly below the patella. Not going to change form now. Will have to fix after meet.

Got some decent sleep over the three day weekend. The lil fella decided he would sleep through the night x3, we were putting him down at around 10p and he slept solid until 6:30-7:30a. So thankful!

[Str8shutr]

9/10 BW: 286 Meet Prep

OHP:
45x5x2
75x5
95x3
115x2
135x1
147.5x1
160x5x3 - 3.5, 5, 6.5 minute splits

Chinz:
2x4 - 6, 2x3 minute splits w/ no bands

Last chin rep was about an inch short of the bar.

[Str8shutr]

9/12 BW: 287 Meet Prep

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x1 - 3 minute split
Walkout 412.5, hold for 5 secs

B:
45x10
95x5
135x3
185x2
225x1
250x1
275x1 - 27 minute split, 1 sec pause

DL:
135x3
225x2
315x1
365x1
405x1 - 28 minute split hook

Based on today's WO, attempts will be:

SQ: 385 (175), 407 (185), 418 (190)
B: 275 (125), 286 (130), 297 (135)
DL: 407 (185), 430 (195), 450 (205)

[Str8shutr]

9/15 BW: 289 Meet Prep

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x3x2 - 2, 4 minute splits

B:
45x10
95x5
135x5
185x3
215x2
245x3x2 - 20, 5 minute splits

[Str8shutr]

Ehhh, no WO, just posting for the record. Have been dealing with a head cold the past three days. Started out with sore throat and clogged sinuses. Now throat is much better, sinuses slightly blocked, but cough has settled into upper chest. Not a real bad cough, but enough to aggravate. This is especiacially vexing because I have not had a cold in almost a year, and now I get one five days before my first meet. Ah well, c'est la vie.

Been taking Mucinex and NyQuil. Plan on taking some pseudo ephedrine tomorrow, should keep me clear for the meet.

Back at work today, took Wednesday and Thursday off for recovery. Felt like I was getting very stiff. Think being at work and getting some movement in will help loosen me up.

Based on some advice, I will lower my first attempts, but keep 2nd and 3rd attempts the same. So it will look like this:

SQ: 374 (170), 407 (185), 418 (190)
B: 264 (120), 286 (130), 297 (135)
DL: 396 (180), 430 (195), 450 (205)

Rack heights to center of bar:
SQ: 59 3/4" from floor
B: 22 1/2" from top of pad

[manveer]

Good luck at your meet! Hopefully the adrenaline will help with overcoming the cold symptoms as well.

[Str8shutr]

Good luck at your meet! Hopefully the adrenaline will help with overcoming the cold symptoms as well.

Yes, thank you for the luck and for reminding me to get amped. I have been doing all reps lately somewhere between a zen state and slightly aroused...I need to summon the inner beast for the meet.