got the basic idea for post meet training figured out as well.
squat - 1x per week (down from 2x).
- 3 week box band tension cycle (>400lbs, 2blue bands + 1 green).
- 3 weeks of triples and 5s against light tension.
- 3 weeks straight weight
Accessory
1 leg press
other undecided quad work
bench- 2 days.
day 1 (lockout)
- reverse band presses (with boards, sometimes even add shirt)
- bb declines (linear peridized )
- extensions of some type
day 2 (low/mid range)
- shirted boards (following a template brian schwab wrote up on elite).
- BB inclines (linear peridized)
- biceps etc
Deadlift day
- following ed coan/phillipi cycle based off a goal weight of around 680 raw. I'm not huge on pre-planned programs but some good lifters have had success with this program. Considering that im taking out a squat day, recovery should be fine.
following this for ~12 weeks. No contest planned until ~24 weeks after the meet, and instead of doing one huge 24 week cycle, we think that we will progress more with 2 smaller cycles. If a meet pops up after 12 weeks within a reasonable distance, we will do it.
also, found out my gym now has sort of a 'power squat' machine. IE stand on the hack squat machine backwards Worked up to 2 sets with like 200lbs + weight off the sled, then put a blue band on and did a set of 6.
Going to use this machine after the contest, actually I think its going to make me a fair amount stronger. Looks kind of like this vid I found on youtube:
im already getting nervous for this meet, on meet day I usually not to bad after I get a squat in, but the week before I dont like, I hate deloading and waiting.
Got my bench shirt modified and will be giving it a little go tomorrow - far from ideal as ill only get one shitty session in before the meet, but I should be fine. opening with around 460lbs so even if the mod sucks I should be able to press it.
bench
142.5kg x 3 - 3 board
162.5kg x 1 - 3 board
shirt on
182.5kg x 1 - 3 board
202.5kg x 1 - 2 board
207.5kg x 1 - 1 board (opener)
207.5kg x 1 - 1 board
Inclines
70kg x 12
x 12
will open at 207.5kg. The modification i got done to the shirt made weights a little harder to touch I think, should be fine come meet time though, the weights felt very light and i wasn't straining on them at all.
As dumb as it sounds, im sore as hell from yesterdays training. It was very light, but was raw, no belt or anything. Havn't trained without gear forever and my hams are killing me today haha. I was surprised at how light the weights felt though, i am sure my raw squat is now 600+
thanks! ive done 2/3 of them.. just need to get the judges to agree lol
those lifts are still shitty imo, I need to add another 100lbs to each of them to even become close to a decent lifter in my mind. It will happen soon though, got an insane training cycle planned post contest.
As dumb as it sounds, im sore as hell from yesterdays training. It was very light, but was raw, no belt or anything. Havn't trained without gear forever and my hams are killing me today haha. I was surprised at how light the weights felt though, i am sure my raw squat is now 600+
that's b/c you don't lift the weight with gear.... duh.
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this is what goes through your head on a raw squat:
"Hey this doen't feel so bad"
"comming down is easy!"
"oh, im in the hole now, better start trying.."
"..and here is my sticking poi-- past that"
"damn, this is light again"
geared squat:
"holy fuck my knee wraps are tight i hope i make it to the bar"
"FUUUUUUUUck this weight is heavy"
"OWWWWWWW my spine"
"Getting to the hole is going to be impossible"
"GEAR BINDING UP, CANT SEE STRAIGHT AHHHHH"
"SO MUCH PRESSURE" (nosebleed starts here)
"fuuuuuuuuuucccccck"
"getting close to top- weight still killing me"
"GREY OUT nooooooo"
"WHOLE LIFT IS STICKING POINT"
"rack it. omg my legs are bleeding from this suit"
Skinny kid - "yeah but thats not raaaaaawwwwwwww, give me a suit ill do it"
geared squat:
"holy fuck my knee wraps are tight i hope i make it to the bar"
"FUUUUUUUUck this weight is heavy"
"OWWWWWWW my spine"
"Getting to the hole is going to be impossible"
"GEAR BINDING UP, CANT SEE STRAIGHT AHHHHH"
"SO MUCH PRESSURE" (nosebleed starts here)
"fuuuuuuuuuucccccck"
"getting close to top- weight still killing me"
"GREY OUT nooooooo"
"WHOLE LIFT IS STICKING POINT"
"rack it. omg my legs are bleeding from this suit"
hahahaha
That's actually really accurate.
Just a few days now. Even I'm feeling anxious for this one.
Go rock those weights Frank.
__________________
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
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