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The American Open and Beyond
Age
28
Height
5'7"
Weight
182 (9/8/14)
Comp lifts
Squat 450 @ 198
Bench 290 @ 181
Dead 555 @ 181
Total
1265 @ 181
Competition History
7/14/13 RPS Heatwave 415/255/535/1,200 @ 198, 2nd place
9/15/13 RPS Supreme Iron Warrior 420/275/555/1,250 @ 181, 2nd place
1/25/14 RPS New Jersey States 450/280/530/1,260 @ 198, 2nd place
7/12/14 RPS Heat Wave 2 435/290/540/1265 @ 181, 2nd place
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Week 1
This week marks the start of my training for the 2014 USAPL American Open. It will be my first major meet. I've competed four times for RPS bouncing between the 198 and 181 weight classes. The plan is to compete in the 165 division for the Open.
Jordan Feigenbaum has helped me with my nutrition for the past three months. This June I weighed roughly 193-lbs and was ~17% bf. Yesterday I weighed 179.8, the first time weighing under 180-lbs in probably three or four years. I am now ~12% bf. For the next three months leading up to the meet Jordan will be helping me with nutrition and programming. I'm brand new to auto regulation but have been training long enough to feel fairly confident in my ability to gauge RPE.
Monday 9/8
Comp squat
410 x 4 @ 8
430 x 4 @ 9.5(a little too heavy, slight lumbar rounding last rep)
Comp bench
225 x 4 @ 7
240 x 4 @ 8
245 x 4 @ 9
2 ct pause bench
215 x 4 @ 7
230 x 4 @ 9
BW 182
Tuesday 9/9
Comp deadlift
405 x 4 @ 7
445 x 4 @ 9.5(hook grip, a little too heavy, I keep overshooting bahhh)
Reverse grip bench
220 x 7 @ 7
230 x 7 @ 8
240 x 7 @ 9.5(overshot that a little too)
Pendlay row
225 x 7 @ 9
BW 182
Wednesday 9/10
GHD sit up
BW x 70(10 min amrap, emom)
DB row
70 x 80-ish reps( 10 min amrap, emom)
Walk
1 hour, flat
BW 181
Thursday 9/11
Squat w/ chains(100-lbs)
315 x 4 @ 7
345 x 4 @ 8
365 x 4 @ 9(right on the money RPE 9)
T&G bench
225 x 4 @ 8
245 x 4 @ 9
Dips
75 x 4 @ 7(haven't done dips in almost 8 years, shoulder started feeling "hot")
BW 181
Friday 9/12
2 ct pause deadlift
315 x 7 @ 7(hook grip, pain)
345 x 7 @ 9(straps)
SlingShot bench
255 x 7 @ 7.5
275 x 6 @ 9.5(overshot and had to rack it)
Squat w/o belt
315 x 7 @ 7
335 x 7 @ 8
365 x 7 @ 9(right knee made a loud pop 2nd rep, no pain, but unnerving)
BW 179.8(I normally round, but this is a milestone)
Saturday 9/13
GHD sit up
BW x 80 reps(emom)
DB row
70 x 80 reps(emom)
BW 180
Notes
- So I have a little work to do with gauging RPE. I overshot the weight a few times, but didn't fail any reps.
- Energy and recovery have been good. Jordan brought my carbs and fats down slightly at the beginning of the week but I only experienced a little fatigue the first day or two.
- Abs are sore. Shoulder feels fine.
Last edited by Stephen Wokanick; 09-13-2014 at 04:33 PM.
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Week 2
Monday 1/15
comp squat
405 x 5 @ 7 (405 never felt so easy)
440 x 4 + F (got PR greedy and took too big of a jump)
https://www.youtube.com/watch?v=UvB6...7xKP5amYPLY5Vg
415 x 5 @ 9
comp bench
225 x 5 @ 8
235 x 5 @ 9
225 x 5 @ 9
220 x 5 x 3 sets
3ct paused bench
185 x 5 @ 7
205 x 4 + F (don't even know)
190 x 5 @ 8
BW 182
Tuesday 9/16
comp deadlift
405 x 5 @ 7.5
430 x 5 @ 9
405 x 5 @ 9
reverse grip bench w/ chains(~50-lbs)
185 x 7 @ 8
195 x 7 @ 8.5
205 x 7 @ 9
195 x 5 @ 9
deficit SLDL(bar almost touching laces)
225 x 7 @ 7.5
250 x 7 @ 8.5
250 x 7 @ 8.5
250 x 7 @ 9
235 x 7 @ 9
BW 180
Wednesday 9/17
GHD sit up
bw x 90 reps, 10 minutes emom
DB row
70 x around 80 reps, 10 minutes emom
rucking
30-lb sandbag, 20 minutes per shoulder, flat walk
BW 181
Thursday 9/18
paused squat
315 x 4 @ 7
340 x 4 @ 8
365 x 4 @ 9
350 x 3 @ 8.5
345 x 4 @ 8.5
reverse band bench(minis doubled, 65 off at chest, 20 at top)
275 x 4 @ 7.5
290 x 4 @ 9
280 x 4 @ 8.5
280 x 4 @ 9
275 x 4 @ 9
220 x 4 @ 8.5
dips
80 x 4 @ 7.5
100 x 4 @ 8.5
BW 182
Friday 9/19
deadlift w/ chains (~130-lbs)
315 x 4 @ 8
335 x 4 @ 9
315 x 4 @ 8
315 x 4 @ 9
bench w/ slingshot
275 x 4 @ 8
285 x 4 @ 9
275 x 4 @ 9
tempo squat(3 ct down & up)
225 x 7 @ 9
215 x 7 @ 9(lower back pump enormous, cramping)
BW 180
Saturday 9/20
GHD sit up
bw x 100 reps
DB row
70 x 90 reps
BW 180
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Week 3
Monday 9/22/14
comp squat
405 x 4
420 x 4 @ 9
405 x 4
395 x 4 x 3
comp bench
225 x 4
235 x 4
245 x 4 @ 9
235 x 4
2ct paused bench
225 x 2
245 x 2
250 x 2 @ 9
240 x 2
235 x 2
BW 181
Tuesday 9/23/14
Sick
Wednesday 9/24/14
Sick
Thursday 9/25/14
Sick
BW 178.6 (PR weight)
Friday 9/26/14
Sick
Saturday 9/27/14
GHD sit up
BW x 80 reps in 10 minutes
chest supported KB row
45 x 100 reps in 10 minutes
BW 180
Notes
Started getting sick on Sunday, was banking on it being a little cold and trained mOnday(big mistake lol) Mild flu. On and off fever, achy, cold sweats, congested etc. I stuck to my macros and supps the entire time to try to lessen the damage being sedentary for a week would do to my LBM/training. Got a few short walks in with the dog here and there but I basically sat on my ass in front of a computer for 4 days straight. My weight didn't change much but the wife says I look A LOT leaner than I did before I got sick.
My BW dipped as low as 178(PR) two days ago, but stayed basically the same.
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Week 4
Monday 9/29
comp squat
385 x 4
395 x 4
405 x 4 @ 9
comp bench
225 x 4
230 x 4
2 ct paused bench
225 x 2
235 x 2
245 x 2
255 x 1 + F
BW 177
Tuesday 9/30
comp dead
405 x 4
425 x 4
435 x 4 @ 9
reverse grip bench
225 x 6
230 x 6
235 x 6 @ 9
Pendlay row
185 x 6
225 x 6
Wednesday 10/1
GHD sit up
5-lbs x 70 reps, 10 minutes
chest supported KB row
70-lbs per hand x 61 reps
Thursday 10/2
squat w/ chains
360 x 2 @ 7
375 x 2
385 x 2 @ 9
365 x 2 @ 9
T&G bench
245 x 2 @ 7.5
265 x 2 @ 8.5
265 x 2 @ 10 hit pins
255 x 2 X 10 hit pins again, moved them after
250 x 2 x 3 sets 'til 9
dips
80 x 6 @ 8
95 x 6 @ 9
90 x 6 @ 9
BW 177
Friday 10/3
2 ct paused dead
385 x 2 @ 8
405 x 2 @ 9
385 x 2 x 2 sets
slingshot bench
275 x 2 @ 6.5
290 x 2 @ 9.5
275 x 2 @ 7 weird, considering last two sets fluke
285 x 2 @ 8
295 x 2 @ 9
280 x 2 x 2 sets
squat no belt
315 x 6 @ 7
345 x 6 @ 9 Hip pain, no fatigue drops. Ice, NSAIDS. DIscomfort started two weeks ago, has been getting worse little by little. Today was borderline nasty pain so I called it. Just too distracting. I think I need to go for a weekly massage or something because I've been feeling very banged up lately.
BW 178
Saturday 10/4
Will do GHD sit ups and chest supported KB rows
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Week 5
Monday 10/6
I have no record of this day for some reason. I know I skipped squats because of hip pain and did comp bench and 3ct paused bench for a lot of volume due to all the energy left over from not squatting.
Tuesday 10/7
comp deadlift
445 x 1 @ 6.5
465 x 1 @ 7.5
425 x 5 @ 8
No fatigues to not beat the leg up. I did feel some discomfort but it wasn't too bad.
reverse grip bench w/ chains
185 x 5 x 6 sets
SLDL off deficit
275 x 5 @ 7 DOH
315 x 5 @ 8 hook
BW 176
Wednesday 10/8
GHD sit up
10-lbs behind neck x 60 reps
chest supported KB row
70-lbs per hand x 65 reps
ruck
1 hour w/ 50-lb in vest/belt weight, flat
BW 176
Thursday 10/9
comp squat
405 x 1 @ 5
430 x 1 @ 6
445 x 1 @ 7
460 x 1 @ 8 (1RM)
435 x 3 @ 9.5
385 x 4 x 3 sets, til I reached 9
460 is a new 1RM, 2.6 x BW squat. IT band is irritating but not debilitating.... yet. Trained with my buddy the message therapist who worked on it during my warm ups which I think helped a little. Cut fatigues a little short because I didn't want to irritate it any further.
reverse band bench
265 x 5 @ 8
265 x 5 x 2 sets, til 9
255 x 4 x 6 sets, til 9
dips
55 x 5 @ 7
80 x 5 @ 8
80 x 5 x 2 sets, til 9
BW 175
Friday 10/10
deadlift w/ chains
325 x 5
335 x 5 @ 8
335 x 5 @ 9
315 x 4 til I reached 9
around 150-lbs in chain. Screwed up the programming a little. Used straps. thumbs were hurting.
slingshot bench press
255 x 4 @ 7
265 x 4 @ 8
275 x 4 @ 9
260 x 4 x 5 sets
250 x 4 x 3 sets, til RPE 9
tempo squat
275 x 5 x 2 sets, find 8, rpeat til 9
Voodoo band around quad helped with the pain a little.
BW 176
Saturday 10/11
GHD sit up
10-lbs x 56 reps
bw x 24 reps
fat bar chin/pull up
10-lbs x 14 chins/14 pull ups
Meh, I wasn't feeling these. Cut em short
chest supported KB row
70 x 58 reps
tire drag
1 hour
BW 176
Notes
The leg pain is irritating but can be trained through. I've been told that since the pain migrates from hip to thigh that it may be a good sign. Ben rolling glute and thigh and stretching quads. Hip stretches like pigeon pose seem to irritate it.
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