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Old 08-10-2014, 09:26 AM   #1
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Default 10/20/Life Meet prep - Oct 18, 2014

I logged my last meet prep, and it was very useful for looking back to see what I did. So I wanted to start another one for my 10 week meet cycle of 10/20/Life by Brian Carroll.

The meet I have picked out is RPS Annihilation in Gardiner, NY. This will be my 3rd full power meet, and 2nd raw (modem) meet.

I am going to be using the 10/20/Life combo meet plan with the following layout:

Friday - squat and pull
Sunday - Bench
Monday - lower accessories
Wednesday - upper accessories

I am not being coached by any of the 10/20/life program coaches, but I do have the luxury of being friends with Byrd and he always loves answering all my stupid and random training questions.

My previous meet I went:
Squat - 500
Bench - 290
Dead -555
Total - 1345 @ 295

My PRs (both gym and meets)
Squat - 500x2 (gym)
Bench - 290x3 (gym)
Dead - 555 (meet)

My plan for the upcoming meet is to put 5% on all my lifts on my 3rd attempts at a lower body weight, which works out to the following:
squat - 525
bench - 305
dead - 580
total - 1410 @ 275

Here goes nothing...

Last edited by joewhitney21; 08-10-2014 at 09:53 AM.
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Old 08-10-2014, 09:42 AM   #2
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Friday 8/8/2014
Week 1 - Day 1 - Squat/Dead

Squats
3x3@370

Dead - sumo
5x1@295

Wide Stance Chain squats (going down to chains, pausing and coming back up)
1x3@225
1x3@315
**These were all set to pretty high since I don't have the hip mobility to squat wide and squat to depth. But they are a tool to get stronger.

Barbell Rows
2x10@135
1x10@155

It was a good first day. I have been going back and forth in my head about wraps for the meet prep, and yesterday decided that I will wear them the whole cycle. I see no real reason not to, since I will be wearing them in the meet. I wrapped them myself and they were pretty loose (4 revolutions).

Last set of squats (370) and last pull (295)


Last edited by joewhitney21; 08-10-2014 at 10:13 AM.
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Old 08-10-2014, 09:52 AM   #3
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Quick note about my diet.

It has been going very well. I hit a lifetime PR bodyweight of 303 and felt like shit 24/7. I wasn't sleeping well, constant heartburn, and was just eating for taste not for performance.

About 3 weeks ago I decided it was time to drop some of this body fat.

Week 1 was just eating normal meals, but cutting out the sweets.
Week 2 was getting a little bit more strict, and everyday looked like this:

meal 1 - 3 eggs, 3 bacon
meal 2 - 50g protein
meal 3 - chicken, brown rice, veggie
meal 4 - 50g protein
meal 5 - chicken or hamburger (no bun), salad, veggie
Fridays I eat steak for dinner after squats.

Trying to limit the carbs as much as possible. I might have 1 beer or 2 in the week, but the scale is moving in the right direction, and until it stops I won't make any changes.

My bodyweight as of Saturday morning (8/9) was 285. I already feel better. Energy is up, food cravings are starting to go away but I do usually get hungry right before bed so that is the most challenging part of the day for me. It used to be 3-4 scoops of ice cream, now it is water.
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Old 08-10-2014, 06:30 PM   #4
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Sunday 8/10
Week 1 - day 2

Bench
3x3@215

CG bench
1x3@185
1x3@215

Incline db
1x12@45
2x12@50

Band flies
100 reps @ minis

Hammer curls
3x8@35
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Old 08-10-2014, 08:23 PM   #5
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Looks like a good plan, Joe. I lift in Syracuse and couldn't make the RPS that was today in Rochester so was thinking of doing the Gardiner meet myself. I'll let you know if I sign up and it'd be cool to meet another M&Ber!
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Old 08-11-2014, 07:31 PM   #6
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Originally Posted by jiorio95 View Post
Looks like a good plan, Joe. I lift in Syracuse and couldn't make the RPS that was today in Rochester so was thinking of doing the Gardiner meet myself. I'll let you know if I sign up and it'd be cool to meet another M&Ber!
Awesome! I didn't make it to the Rochester meet either. Had some prior engagements. Do you life at Hercules with Rheta?
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Old 08-11-2014, 07:33 PM   #7
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Quick and dirty session today for lower body accessories

A1) rack scrap shrugs
4x10@135
A2) single arm KB swing
3x10@50 / side

B1) GHR
3x10
B2) GHR standing abs against band
3x10 count

Very quick, was in and out in about 15 mins and that included changing.

Tomorrow is an off day, but I will hit up the McGill big 3 in the evening, and get ready for upper accessories on Wednesday.
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Old 08-11-2014, 07:44 PM   #8
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Old 08-11-2014, 09:27 PM   #9
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Quote:
Originally Posted by joewhitney21 View Post
Awesome! I didn't make it to the Rochester meet either. Had some prior engagements. Do you life at Hercules with Rheta?
Yep I lift at Hercules. I work out late morning with some of the other guys so I don't run into Rheta all that often. When I get ready for a meet though I will squat at night with them. They really are great teachers.
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Old 08-12-2014, 11:27 AM   #10
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Quote:
Originally Posted by EliteDreams View Post
Mighty fine plan
Thank you very much. I am looking forward to this meet cycle. Feeling very optimistic and positive.

Quote:
Originally Posted by jiorio95 View Post
Yep I lift at Hercules. I work out late morning with some of the other guys so I don't run into Rheta all that often. When I get ready for a meet though I will squat at night with them. They really are great teachers.
Rheta is awesome, always love talking to her at the meets. Sometime in the future I would love to come out to Hercules and get some advice from the crew. Rheta, Marcus, Pete, and Fred are just a wealth of knowledge when I speak to them at meets. (Is Fred done with powerlifting?)
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