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Old 03-19-2012, 08:28 PM   #351
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So this is a speed workout, haha.

Today I did what most would consider their normal DE day, with around 50% bar weight with mini bands. Wow was this explosive!

Speed Bench
**all sets plus short mini bands
135x2x3
165x8x3
All sets done seriously fast but controlled. First rep was paused on chest and then banged out 3 reps

Standing DB OHP
55s x 3 x 10

Neutral Grip Pull ups
BW x 2 x 10
BW x 12

Fat Tricep Pushdown
150x 3 x 15

Lateral Raise
12s x 3 x 15
might have been more reps

Pull Ups wide
BW x 2 x 6

Pretty easy workout. Serious deload and rest before the meet. Tomorrow I will do a short DE squat workout and some very light deadlifts. Wednesday off, Thursday loosen up and do light hang cleans (135 for 3-4 sets and some pullups), friday warm up and hip mobility. Saturday Crush PRs!!!!!

I do not like the idea of not doing something for multiple days. I know a lot of people take the entire week off before a meet, but I just feel awful when I do not do anything. So this will just be a much easier week. Hoping this works out for me. Weight is right around 218-219 with shoes. Plenty of room.
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Old 03-20-2012, 09:42 AM   #352
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Some great work in here J. Like the plan of a lighter week before the meet as opposed to no lifts... not that I compete, but always felt out of groove after a week off.
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Old 03-20-2012, 07:08 PM   #353
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Tuesday Just Greasin the Groove
Went very light today, and I think it helped me a lot on my deads. Really helped to settle my mind and build some confidence the way the bar just exploded off the floor.

Lots of mobility work!!

Squats
145x2x5
235x2x3
235 plus light bands x 3x3
235x2x3
These felt awesome, really just was making sure I hit depth and got tight. I am hoping everything comes together on squats!!

Conventional Deads
135x2x3
225x3
315x3 singles
Focused on getting tight and exploding off the floor. Took some advice from a very strong man (aka steve) "Just stand up"

Back Extensions
BW x 3 x 15
Good stretch at the bottom good squeeze at the top.

ABs on GHR
BW x 3 x 15
Nice and easy

Did a little rolling out and more hip mobility and called it a night. Last real workout before the meet, thursday I am going to do some light exercises to get good and loose. Friday I will do some mobility work and then saturday will be time to crush it!!
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Old 03-20-2012, 08:02 PM   #354
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Quote:
Originally Posted by jwood View Post
Saturday Morning Heavy Speed Workout
Went a little heavier than usual on my speed work, basically because next week is going to be super easy.

Speed Squats No box
**all sets plus average bands
145x2x5
195x3
235x2
255x2
285x6 sets x 2 reps
Really made sure I hit solid depth and tried to explode out of the hole

Conventional Deads
Using average band, added a ton of tension
135x5
225x3
315x3
365x2
405x1, felt awesome off the floor, but the tension was heavy
315x2x3

DB Lunges done for distance, not sure of the distance, just back and forth accross the gym
30s x 1 set
50s x 3 sets
Lunges are tough!

GHR
BW x 3 x 12
Had the ghr at a different angle today, hit the hamstrings really hard.

Abs on GHR
BW x 3 x 15
The angle made these more difficult

Hip Work w/ band
4 x 20 good squeeze on each rep

Felt good today. I am gong to just hit some lighter speed reps Monday and Tuesday. I am also going to hit light conventional deads again on tuesday. I think I am more confident with these, so they will probably be used in the competition.

Looking forward to seeing how I perform when my body is actually rested!!


Thats agreat workout there, lotsa volume
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Old 03-20-2012, 08:38 PM   #355
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Quote:
Originally Posted by HIThopper View Post
Thats agreat workout there, lotsa volume
Thanks a lot bud!
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Old 03-21-2012, 11:00 AM   #356
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I am hoping everything comes together on squats!!
We do to. Kill it hombre.
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Old 03-22-2012, 05:46 PM   #357
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Thursday Needed to get the blood flowing
My competition is saturday, but today I wanted to get warmed up and work up a little sweat. Did very easy stuff, with a focus on warming up.

Rolling and hip mobility work

Squats
Just the bar x 2x 10-15
more work to loosen the hips

Hang Cleans
135x5x5
Super easy

Pull Ups x 2 x5

Inverted Rows x 2 x 10

Did some more hip work, mostly leg swings. Feeling pretty loose today. Tomorrow I am going to do my quick warm up I do before I usually squat. Just to make sure the hips are extra loose on saturday and then it is time to lift.
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Old 03-24-2012, 07:23 PM   #358
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http://muscleandbrawn.com/forums/pow...tml#post227115

Here is my competition write up, in case any one missed it.
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Old 03-25-2012, 10:45 AM   #359
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Day off after competing, NO Way
Did some pretty easy training today, I am not very sore. Just soreness in my lats and low back. So I trained.

Power Cleans
135x3x3 Took a while to get loose
185x3
225x3x3
Did not really want to push it, just get in some good work. Tough to get into position with my soreness.

Band Resisted sprints
*these were done in my basement, band was around the support pole. Went as far as I could and tried to hold each one
Light band x 5 sprints, too easy
Average Band x 5 sets x 5 sprints
Heavy Band x 1 set x 5 sprints-did not get very far
Average band x 1 set x 5 sprints
These were pretty awesome, good way to get in some conditioning work. It is raining outside so no sprints so I used what i could. I will be doing these again.

Tomorrow will be back to my regular training. Speed bench, so that is a good recovery workout anyway.
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Old 03-25-2012, 12:02 PM   #360
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Great comp lifts J... sucks about the depth calls though. Nice work today as well. Gotta give 'em band sprints a try.
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