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Old 06-16-2011, 10:36 AM   #221
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Default Wed June 15th 2011

Not so much a workout as we just went through the lifts with one of the meet organizers, trying to make sure the form was good on all lifts. I did not want to max out on any of the lifts.

Bench:
135 x 8
225 x 3
275 x 3 (3 boards)
315 x 1 (2 boards)
315 x 1 (1 board)
315 x 1
325 x 1

Squat:
135 x 6
225 x 3
315 x 1
365 x 1

Deadlift:
225 x 5
315 x 1
405 x 1
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Old 06-16-2011, 11:58 AM   #222
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Originally Posted by jp_ottawa View Post
Not so much a workout as we just went through the lifts with one of the meet organizers, trying to make sure the form was good on all lifts. I did not want to max out on any of the lifts.
How did things go? Feeling confident on all the lifts?
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Old 06-16-2011, 12:06 PM   #223
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How did things go? Feeling confident on all the lifts?
Things went well. I'm on par with other guys in my weight class. Only issue to watch out for is to keep the butt on the bench. Otherwise, squat depth is good, and deadlift is good. One last thing: the meet is in 4 weeks, and I have no idea how to train from now up to the meet. I guess I'll drive hard for another 2-3 weeks, then take some time to deload. Plenty of rest and nutrition
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Old 06-16-2011, 12:14 PM   #224
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Things went well. I'm on par with other guys in my weight class. Only issue to watch out for is to keep the butt on the bench. Otherwise, squat depth is good, and deadlift is good. One last thing: the meet is in 4 weeks, and I have no idea how to train from now up to the meet. I guess I'll drive hard for another 2-3 weeks, then take some time to deload. Plenty of rest and nutrition
Sounds like a good plan. A week from heavy lifting before the meet will do you good.
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Old 06-16-2011, 04:35 PM   #225
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Default Thurs June 16th

Normally I would be having a max effort bench day, but after benching heavy last night, I dialed back the weight a bit. Still a good effort overall.

Floor presses:
135 x 6
225 x 3
275 x 1
285 x 1 (PR)
decided to cut my losses at this point and work some reps
245 x 6 (rep PR)

Unstable bench:
145 x 10
195 x 10

JM presses:
65 x 10
95 x 10
105 x 5

Lying DB triceps extensions:
30 x 11
30 x 10 triceps fried at this point

Rotator cuff DB rotations:
10 x 3 sets

Cable curls:
around 30 pds x 12 x 3 sets

Grip work
3 sets until fail
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Old 06-16-2011, 04:56 PM   #226
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looking good. Just train how you normally would if you wanted to max out around meet time. Its really no different. Just try not to hit over 90% and you should be fine to max out by meet time.
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Old 06-16-2011, 06:13 PM   #227
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looking good. Just train how you normally would if you wanted to max out around meet time. Its really no different. Just try not to hit over 90% and you should be fine to max out by meet time.
thanks, T. its always good to get advice from someone who kicks ass as his meets.
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Old 06-17-2011, 12:22 AM   #228
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Originally Posted by jp_ottawa View Post
thanks, T. its always good to get advice from someone who kicks ass as his meets.
Well I kinda kick ass, lol just a little bit though,thanks. I still haven't perfected it yet, but soon soon. Hahaha *bites out of humble pie*

Everyone responds differently to peaking, I know Max Misch responds great to programs like Sheiko, Smolov, Anello, anything that is by the book, a straight head on competition peaking cycle all percentage based.

For me especially with all the life troubles, travel burdens and weight fluctuations I found I can't do training cycles longer than a 6-12(tops) week period for whatever reason, and pretty much just knew what to do to lift a certain weight. I don't like feeling pressured to lift something other then the day of the meet.

I usually try to max out 5-6 weeks before the contest and just see how long it takes me to fully recover and plan out my last lifting days from there. For bench press I can recover in 3-5 days, Squats its usually 5-7 days and for deadlifts 7-10, sometimes up to 2 weeks depending on the combination of other heavy lifts. Hope this gives you some incite and helps you reflect to your own experiences you might not have thought were relevant & important before and now be able to piece together your plan of attack.

A good tip is to re read your whole training log and see when where your prs were hit, what did you do the 2 weeks prior, how did you feel that day, & how long did it take you to recover and come back to hit a new pr.
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Old 06-18-2011, 02:19 PM   #229
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Default Sat June 18th 2011

First time doing a circa-max box squat (overloading bands). Gotta watch out for the kick-back when unracking the bar. Overall a good workout.

Circa-max low box squats:
135 x 6 warmup
135 + green + blue bands x 3
225 + green + blue bands x 2
275 + green + blue bands x 1
295 + green + blue bands x 1
225 + green + blue bands x 5
245 + green + blue bands x 3

Seated good mornings off pins:
145 x 10
165 x 10
185 x 10

Barbell shrugs:
225 x 10
275 x 10
295 x 10

Pull throughs:
Full rack + 10 pds x 15 x 3 sets

High pulley standing crunches:
Half rack x 15 x 3 sets
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Old 06-18-2011, 02:32 PM   #230
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Nice!!
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