tricep is still pretty messed up, its swolen and hurts to touch, im starting to think it may be a little more serious then i initially thought. But im going to do heavy close grips tomorrow anyway and see how it hold up- getting way to close to the contest to be worried much about it, so ill likely push through it and re-access after the meet.
new DL suit on the way. Went with the metal king pro deadlifter. reasons:
- its supposed to be pretty good
- velcro straps so i wont have to spend $ to get them altered
- all my other suits are metal so i know its going to fit good
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
CG bench
3 board
up to 122.5kg x 3
add reverse blue bands
up to 242.5kg x 2
262.5kg x F
add shirt
302.5kg (661lbs) x 2
322.5kg (711lbs) x 1 (11lbs PR)
cg dips
bw x 15
x 15
x 10
pushdowns
95 x 10
x 10
x 10
notes
- CG benches where alright. On the missed raw attempt I started to bring it down and something felt horrible so i yelled take-it so i didnt really fail it. LOL
- tricep is at about 60%. It hurt pretty bad the entire workout but my strength seemed to still be there for the most part.
- wanted 711lbs for 2 reps instead of 1, but after one I called it, dont think i would have gotten 2 and im really trying not to fail any reps on this day.
- overall decent day. Going to keep the CG dips and pushdowns as the accessory work until the contest and see what they give me.
next 2 days, rest. hopefully i can fix my tricep in this time. plan:
friday - deads - plan to work to at least 650 off of pin #1. in suit if it comes by then.
sat- bench - 501 x 1 of 1/2 board, 501 x 2 off 1 board, work up on 1 board (525ish)
sun - squat - full gear up to 750 (opener), reverse band up to 850ish.
feeling pretty confident about the upcomming meet, lifts have progressed nicely since my last meet I think.
squats
bands: blue
...
147.5kg x 3
x3
x3
157.5kg x 3
x3
x3
167.5kg x 3
x3
x3
*10 second rest intervals between sets of the same weight.
deads (pin #1)
wore new dl suit
up to
300kg (661lbs)x 1
notes
-661lbs felt good, was not quite max effort. i think I'm good for 680-690lbs most likely from this pin.
-the first pin has the plates about 3 inches off the ground. I was just wearing chucks so, really, they are about 2.5 inches off the ground, not much.
-300kg/661lbs will be my second attempt at the meet most likely.
-squats where solid. speed was decent today for someone slow like me. 10 second rest is hard, but ive been doing it for a few weeks now.
bench
142.5kg x 1 - raw
162.5kg x 1 - 3 board raw
add shirt
182.5kg x 1 - 3 board
202.5kg x 1 - 2 board
227.5kg (501lbs) x 1 - 1/2 board
227.5kg x 2 1 board PR
232.5kg x 1 2 board
242.5kg x 1 2 board
Inclines
102.5kg x 6
x6
x6
did exactly what I planned on doing. 501 x 2 off the 1 board was solid. Will consider doing it for a triple next week.
Ill touch a few reps before the meet, but nothing major. A 1/2 board is less then 1 inch so its giving me a good idea of what I will be able to touch. Ill probably touch 501lbs once or twice before the meet just to ease my mind as ill likely open with 501.
Ive touched 401lbs in this shirt.. so im not all that worried.
Try unisom--the doxylamine ones, not the diphenhydramine. Take it from an insomniac, they work like a charm. And, available over the counter and non-habit-forming. Bonus!
squats
full gear
up to 755 x 1 - opener.
add reverse light bands
666 x 3
711 x 3
755 x 3
800 x 3
deadlifts
180kg x 3
x3
x3
x3
x3
x3
x3
x3
notes
- 755lbs was real easy, that will be my opener. will go 755/805/???
- 800lbs x 3 was hard, but i used no knee wraps
- next week ill work up to about 900lbs with the reverse bands
- rest day tomorrow
Try unisom--the doxylamine ones, not the diphenhydramine. Take it from an insomniac, they work like a charm. And, available over the counter and non-habit-forming. Bonus!
mon - rest
tue - (if tricep still works alright) - reverse greens (low tension week)
wed - off
thr - off
fri - speed squats against blues, 2 3x3 clusters at 167.5kg. then work up to 197.5kg (435lbs)x 2. then full deads, a few singles at ~ 565lbs.
sat - 501lbs x 2 to 1/2 board. 528lbs x 1 to 1 board
sun - reverse bands up to 1rm (~900lbs), speed deads (adding 10kg every week til meet most likely)
notes
- tuesday will be a slight deload, ive got to try get my tricep somewhat healed up. After saturdays benching, it started to swell up stupidly (wooohooo 20 inch guns lol). I think it may be slightly torn or something - but at least it hasn't really effected my strength, just tested pain tolerance.
-speed squats are going to be done in light briefs for the remaining of my meet prep cycle. I am not conviced the briefs do anything - but im wearing them under my squat suit at the meet so ill continue with them.
-start the deadlift peaking cycle for the deads on friday. doing speed work after heavy squats (started today) and then heavy work after speed squats. Will just be simple:
w1: 565 for a few singles
w2: 600 for 1-2 singles
w3: 640 for a single (opener.. will actually be a small PR)
- sunday will be the heaviest squat until the meet. After that it will just be working up to my opener at most with straight weight, then getting in the volume with reverse bands. Im still contemplating throwing on some green bands and trying 1003lbs. I really want to see what it feels like to have a thousand pounds on my back (bands are 100% deloaded at the top, they dont even touch the bar).. But, that may wait until next training cycle.
This is easily the best training cycle ive ever had, and it also made the least sense. I learned I was lacking a bit of raw strength on squats, which i fixed with lots of boring sets of 5 and olympic style squats. Training lockout 2x per week has really helped my bench as well. Ive never made the strength gains ive made in the past 5 months in such a short time period. I guess I have finally found a formula which works for me.. lots of heavy weights, lots of overload, and lots of volume in the main lifts.
also - got some otc sleep meds today (thanks tina)
so im going to aim to sleep at least some every night. If I can get on some sort of sleeping schedule I think ill be able to recover better. Right now its just a much of sugar and caffeine getting me through training alot of the time.
This will greatly reduce my middle of the night rambling on my training log (ie the above post, and this one).. LOL.
one last thing - diet starts tomorrow. FUCK. lol. I need to loose 4-5lbs.
Linear Mode
