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Old 08-30-2013, 08:21 PM   #31
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Weighed in this morning at 209.6

DEADLIFTS
Warm Ups
135x2x5, one sumo one conventional
225x5, sumo

Work Sets
275x3, sumo
310x3, sumo
350x3+9 (12), sumo w/belt and chalk. Previous record for 350 was 8 w/out belt and conventional.

BBB sets
185x10, conventional
195x10, conventional
205x10, conventional
215x10, conventional
225x10, sumo

AB CABLE CRUNCHES
70x5x10

FACE PULLS
50x2x10
60x2x10
70x10


Overall a good training day. I was a little more tired going into it than I would have liked but I still went all out.
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Old 09-02-2013, 06:59 PM   #32
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Weighed in 213 this morning, went a little wild at a labor day BBQ.

BENCH
Warm Ups
45x3x8
95x5
115x5

Work Sets
155x5
175x3
195x1+6(7), these felt really good, best set in a while. I got 7 reps on the last time I did 190.

BBB sets
135x5x10, I kept expecting to need to drop it but every set felt solid so I just kept going and was able to complete all five sets at 135, a new PR

BARBELL ROWS
145x5x10

EZ CURLS
started off with a set of "10's", 10 half-reps from bottom to parallel, 10 half-reps from parallel to top, and 10 full reps with 35LBs
finished with 35x4x10
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Old 09-03-2013, 09:19 PM   #33
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Weighed in at 212 this AM

LOW BAR SQUAT
Warm Ups
45x2x10
135x2x5
185x5
225x3

Work Sets
265x5
300x3
335x1+5(6), w/belt. Stoked on this one!!! Felt super solid!

BBB sets
185x10
195x10
205x10
215x10
225x10

AB CABLE CRUNCHES
75x3x10
85x2x10
super setted these with the 30 second weighted planks with a 25lb plate on my back. I'm finding these to be very effective

LYING TRICEP EXTENSION
35x2x10
45x3x10, first time ever doing them and I think I'm going to implement them more often and see what effect it has on my bench.
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Old 09-05-2013, 08:13 PM   #34
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OHP
Warm Ups
45x3x5
75x2x5

Work Sets
115x5
130x3
145x1+4 (5), got one more than I did on my 140 set from the 3rd week of the last cycle. Pretty stoked on it!

BBB Sets
100x10
95x10
85x10
80x10
75x10

DB ROWS
55x10
60x2x10
75x10
85x10, cheat/kroc row

DB CURLS
20x2x10
30x5
15x3x10

Did some foam rolling and stretching to prep for deadlifts tomorrow. Good training session. Ordered my singlet last night and I'm going to sign up for my first meet this week.
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Old 09-06-2013, 07:42 PM   #35
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Weighed in at 211.3 this AM

DEADLIFTS
Warm Ups
135x3x5, first set is con. from a deficit, 2nd and 3rd are sumo.
225x5, sumo
255x3, sumo

Work Sets
295x5, sumo
330x3, sumo
370x1+7 (8), sumo w/ belt, pulled a single w/out belt just because. I matched my 360 rep record of 8, felt pretty good. These are getting harder to lockout.

AB CABLE CRUNCHES/WEIGHTED PLANKS
75x20
85x3x10

30 sec plank w/25lb plate x 3

LYING TRICEP EXTENSION
45x3x10


SEEKING ADVICE! I'm thinking about skipping the deload week again and just starting another cycle, or I'm also toying with the idea of using the deload week and planning a day during the week to run a mock meet. I'm going to sign up to compete in a meet on Nov 16th, It'll be my first meet. I haven't worked up to my maxes... ever. So is it a good idea to figure out where I'm at? Please help!
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Old 09-08-2013, 12:11 PM   #36
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Good solid lifting TF.

Quote:
Originally Posted by TitleFight View Post
SEEKING ADVICE! I'm thinking about skipping the deload week again and just starting another cycle, or I'm also toying with the idea of using the deload week and planning a day during the week to run a mock meet. I'm going to sign up to compete in a meet on Nov 16th, It'll be my first meet. I haven't worked up to my maxes... ever. So is it a good idea to figure out where I'm at? Please help!
If you don't feel beatup I would skip the deload.

If you decide to run a mock meet I would rest until the meet.

Is it a good idea to test your maxes? That's up to you. I didn't for over 20 years. Doesn't hurt anything to test them a couple times a year for fun.
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Old 09-08-2013, 08:02 PM   #37
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Good solid lifting TF.



If you don't feel beatup I would skip the deload.

If you decide to run a mock meet I would rest until the meet.

Is it a good idea to test your maxes? That's up to you. I didn't for over 20 years. Doesn't hurt anything to test them a couple times a year for fun.
Thanks for the input!! Do you mean rest until the mock meet or rest after the mock meet up until the actual meet? The only reason I'm considering doing the mock meet is to get used to the commands and to see if I can hit the numbers I think I can. Kinda nervous the closer the meet gets but I know I shouldn't be, I just want to do it for fun
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Old 09-09-2013, 06:53 PM   #38
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Deload Week

BENCH
45x3x10
85x5
105x5
125x5

DECLINE BENCH
95x3x10
95x20

V HANDLE PULLDOWNS
90x5x10

DB CURLS
20x5x10

Foam rolled and stretched after lifting. I'm pretty set on running a mock meet tomorrow depending on how I feel.
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Old 09-10-2013, 09:08 PM   #39
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Ran the mock meet today, weighed in at 211 this morning.

SQUAT
warm ups
45x2x5
135x5
225x3
315x1

1st attempt - 345, w/belt
2nd attempt - 365, w/belt
3rd attempt - 385, w/belt all time PR definitely felt like I could have hit 395

BENCH
Warm ups
45x2x5
135x5
185x2

1st attempt - 200
2nd attempt - 215
3rd attempt - 225, miss. I feel like I should have had this no problem. The deload bench day yesterday might have been unwise.

DEADLIFTS
warm ups
135x5
225x3
315x1

1st attempt - 385, w/belt sumo
2nd attempt - 405, w/belt sumo
3rd attempt - 455, MISS. Thought I had this no problem, apparently not.

Total: 1,005! Was shooting for 1,000 at the meet so this puts me in a very good place mentally. I still have 2 months left to work my ass off and potentially hit a higher total. Feeling pretty good.
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Old 09-11-2013, 10:00 PM   #40
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Quote:
Originally Posted by TitleFight View Post
Thanks for the input!! Do you mean rest until the mock meet or rest after the mock meet up until the actual meet? The only reason I'm considering doing the mock meet is to get used to the commands and to see if I can hit the numbers I think I can. Kinda nervous the closer the meet gets but I know I shouldn't be, I just want to do it for fun
If that's the only reason you're doing the mock meet then I would carry on with what you're doing and practice the commends during your wamrup sets.
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