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Old 04-12-2013, 03:47 PM   #411
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Going good bro, I'm a pound under my competition weight right now @ 3 weeks out. Hope to get 3lbs under soon, and add in some calories prior to the meet.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 04-12-2013, 06:01 PM   #412
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That's a lot of work. Great deads!
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Old 04-12-2013, 06:27 PM   #413
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Originally Posted by linedriver465 View Post
4/11/13: Deadlift, GZCL, Week 2, Cycle 1

1.)Deadlift
(warm-up)
135x2x5
185x5
225x5
275x3
315x3
365x3
(Tier 1 sets)
415x1x3
430x2x2
440x3x1
(Tier 2 sets): 350 x 7 x 3

2.) BB Front Squats
95x5
135x5
175 x 3 x 10 -> increase to 185 next time

3.)BB Good Morning: 135x3x12 -> increase to 145 next time

4.)DB Split Squats: 35 x 3 x 10 -> keep same weight

5a.) GHRs: bw x 12, 11, 12
Cable pull throughs (first time trying these): 80 x 20

5b.) Decline Crunches (weight on forehead): bw+15 x 4 x 9 -> increase to 20lbs

6. ) BB Shrugs (straps): 225 x 50 (mix of strict and cheat reps)
Great workout Nick! Lots of great training, then finish with 50 Fn rows! Keep it up man!!!
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Old 04-12-2013, 07:10 PM   #414
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Quote:
Originally Posted by Randoja View Post
Going good bro, I'm a pound under my competition weight right now @ 3 weeks out. Hope to get 3lbs under soon, and add in some calories prior to the meet.
Awesome! so glad to hear man - have you planned out your openers (I'm assuming powerlifting)?

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That's a lot of work. Great deads!
Thanks brother! High volume = high carbs

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Great workout Nick! Lots of great training, then finish with 50 Fn rows! Keep it up man!!!
haha, thanks brother. definitely had some DOMS in my traps this morning.
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Old 04-12-2013, 10:25 PM   #415
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Yeah just deadlifting at a bench and deadlift meet, but my thoughts on pulls at the moment are 425, 450, 475.
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Old 04-12-2013, 10:26 PM   #416
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Originally Posted by Randoja View Post
Yeah just deadlifting at a bench and deadlift meet, but my thoughts on pulls at the moment are 425, 450, 475.
Nice dude. That'd be some hench weight. Which federation? Any idea on press weights?
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Old 04-12-2013, 10:46 PM   #417
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WABDL, I'm just gonna do deadlift, I looked at what kinda pressing goes on at these things and figured I'd just save the 40 bucks. It's cheaper just to deadlift and my numbers should be competitive from the meet results I've looked at on their site.
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Old 04-13-2013, 09:20 AM   #418
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Originally Posted by Randoja View Post
WABDL, I'm just gonna do deadlift, I looked at what kinda pressing goes on at these things and figured I'd just save the 40 bucks. It's cheaper just to deadlift and my numbers should be competitive from the meet results I've looked at on their site.
Nice brother - I'm sure you'll crush it and learn a $hit ton during the meet day - I know I did.
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Old 04-14-2013, 05:41 PM   #419
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4/14: GZCL Bench, Week 3, Cycle 1
1.) Bent Y-Raises: 2.5x10 and 5x10

2a.) BB Flat Bench
(warm-up)
45x2x10
75x8
105x6
135x5
165x3
195x3

(Tier 1; paused)
210x1x3
215x2x2
225x3x1 -> buried these; the portion between the pause and halfway up the press is getting a lot quicker

(Tier 2: 5x3; touch and go)
195 x 1 x 4 -> way too easy for 5x3
200 x 4 x 3 -> much better

2b.) Blue band pull-apart (between Tier 1 sets): 9 sets x 8 reps
2b.) Pendlay rows (between Tier 2 sets): 135 x 5 x 10

3a.) Standing BHTNP: 100 x 11, 10, 9 -> increase to 105 next time
3b.) Semi-supinated Chins: bw x 15, 12, 10

4a.) Incline DB Press: 60 x 12, 12, 10 -> increase to 65 next time
4b.) 1-arm BB Rows: 65 x 3 x 11e

5) Cable Rotator Cuff External Rotation: 20 x 3 x 12e

6a.)High-Pin Rope Tricep Pushdown
45x7
35x15
40x12

6b.)DB Incline Curl (seat setting 3): 25 x 12, 11, 10 -> increase to 30lbs next time

7.)Cable Facepulls: 60 x 12, 10, 10

8.)Standing DB Lateral Raise (Partial ROM drop-set):
20/15/12/10/8 x 12 reps each
5/3 x 30 reps each
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Old 04-14-2013, 10:57 PM   #420
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Nice benching, strong work overall.
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