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Old 08-25-2014, 12:01 PM   #111
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Originally Posted by ravimolasaria View Post
Well looking at the PR thread, it is almost unavoidable to come to your log buddy ... ... subbed ... Keep smashing the wts. as always ...
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Wow...I open up this log and nothing but PRs fall out. Great work Soldier.
Thanks guys. I was originally hoping to get over 1300 at the end of this peaking cycle, but now it looks like 1400 might actually be possible. 6 more weeks to peak!
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Old 08-25-2014, 02:14 PM   #112
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congrats on the PR buddie
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Squat: 385/405/? lbs
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Dead Lift:455/500/?

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Old 08-25-2014, 04:26 PM   #113
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Thanks Rob.

So I haven't given an update on my bodyweight in a while, and the reason is that despite my many efforts I was unable to lower my weight. I wanted to be down below 240 going into the last leg of my cycle so I could not worry too much about my weight going into my final weeks, but that didn't happen.

I'm still going to be "competing" in my mock meet at 242, but I'm going to have to use weight manipulation to do it. Here's my plan-

Wednesday-
-No simple carbs
-Lower carb intake
-Salt/water load

Thursday-
-Eliminate carbs
-Eliminate salt
-Continue water load

Friday-
-Eliminate food
-Eliminate water
-Mock weigh in from 6:00-7:30pm (This was the schedule from the meet I was originally planning to do)

Once I get below 242.5 I'll immediately begin replenishing water and electrolytes and head to the Asian buffet to replenish glycogen. I should be able to make it through 2 days of carb depletion with a good carb up.

Saturday- Day of mock meet
-High carb breakfast
-Test Squat and Bench in the morning while comsuming as much carbs, water, and electrolytes as I can
-High carb lunch
-Test deadlift in the afternoon

The point is to replicate the exact meet I was planning to do as closely as humanly possible to better prepare me for the real thing at a later date. I've been walking around at 247-248, so dropping 5lb in a couple days really shouldn't be hard. If need be I'll do some walking outside in a sweatsuit on Friday. It's 100+ here so I should be able to sweat out anything I can't get through water manipulation.
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Old 08-27-2014, 01:55 PM   #114
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Bodyweight is hovering just under 250. It's a couple lb higher than I'd like, as I think that trying to drop 8lb of water weight is going to be a stretch, so I'm going to back off a little on my eating and see if I can coast into my peak closer to 247-248.

Today was squat day. Honestly, I've been looking forward to this day for the last couple weeks, because on my last squat day I came in feeling a little off. I knew I had more in me if I was more fresh, and today that's exactly what I was. Here's the breakdown;

Squat with wraps and belt-
45x2
135x2
225x2
Add belt-
315x2
Add wraps-
365x2
405x1
455x1
495x1 PR
455x5 PR

The following movements were done as a superset-

Abs on GHR-
BWx8
BWx8
BWx8

Seated jumps to a 24" box-
BWx3
BWx3
BWx3

I wish I had video of the 495 because honestly, I'm not sure on the depth. My knees were wrapped tighter than ever before, and I got a little wobbly on the way down as I struggled to stay in the groove. I was either at or just barely above parallel. Either way, I got the lift and I'm going to take it. After I finally got 5pps on squat I dropped to 455, where my personal best is 3 reps. It took absolutely everything I had, but I got 5 reps with it. Most of my PRs have been coming easy as I move into my peaking period, because to this point I've been doing mostly high frequency training and haven't been really going heavy. Today I finally hit right up against my current limits and pushed it right to the edge.

My timing was pretty much spot on. I hit new 1RMs on squat and deadlift this week, and hit a post-injury PR with 315 on bench. Next week I'll do some heavy doubles and triples, maybe with some chains or bands to take the pressure off the bottom of the lift, then the week after that it'll be time for my overreaching week, which will feature a boost in volume. During that week I'll also introduce my orals which should take this whole cycle to the next level.

I've got a pretty solid plan in place, so now I've just got to work the plan and make it happen. Here are my tentative goals for my mock meet- 515, 345, 585, 1445. Not bad for someone who was excited about breaking 1000lb just under 3 years ago.
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Last edited by Soldier; 08-28-2014 at 07:36 AM.
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Old 08-27-2014, 10:36 PM   #115
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congrats on the massive PR almost in the 500 club
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Bench: 295/315/?
Dead Lift:455/500/?

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Old 08-28-2014, 08:28 AM   #116
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Awesome purely awesome PRs Soldier Very very strong work as always brother ... Well if you can do 455*5 after a 495 set that simply means you have left something in tank @ your top set ... So I'm rooting for a definite 500+ squat somewhere in very near future ... keep up the beastly work buddy ...
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Old 08-28-2014, 09:13 AM   #117
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Awesome purely awesome PRs Soldier Very very strong work as always brother ... Well if you can do 455*5 after a 495 set that simply means you have left something in tank @ your top set ... So I'm rooting for a definite 500+ squat somewhere in very near future ... keep up the beastly work buddy ...
I definitely do. I'm finding that some of the form cues I've been working on become extremely hard to maintain when I get over 455 which is exposing weaknesses that need addressing. I'm going to really need to build my lats and core before I can really do what I want to do on the squat.

I should be able to add at least 20 more lb during this cycle, but if I can put enough emphasis on the right places when I move into my recovery phase I should be prepared to move much more than this in 6-12 months. I've got my sights set on gaining my elite status at some point, so there's a few more hundred pounds I need to wring out of my body in the next few years.
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Old 08-29-2014, 11:53 AM   #118
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Bench day. Since I've now moved into working only a single movement per day as my intensity increases, I've also been able to up the relative volume I apply to a single area in a given session. Today is a good example of that. LOTS of pushing work.

Bench press warm ups with mid grip and flat feet-
45x a bunch
95x a bunch
135x a bunch
185x5

Bench press with competition form (tucked feet, wider grip)-
225x5
275x3
305x1
335x1 Post injury PR
295x3 Post injury PR

Pin presses from 1" off the chest-
225x4
275x3

Seated OHP-
45x10
95x10
135x10
185x10
135x23
135x16

Westside triceps extension with med ball on assisted pullup/dip machine-
Not sure on the weight on these. I did 3 sets and the goal was to accelerate through the movement and explode into full extension, pushing the ball away from my hands. ROM was varied but the total range was limited to avoid putting pressure on the elbows.

I went into the gym today feeling tight and achy. My elbows and shoulders are killing me after squatting 2 days ago. Luckily after some good warm up work I was actually feeling pretty good. The 335 moved with authority, leading me to believe that once I peak I should be able to go well over my all time PR of 345. 365 seems possible, depending on how things go with the squat on mock meet day.

Rest tomorrow, then deadlift Sunday.
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Old 08-29-2014, 07:40 PM   #119
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I've started bringing in carb cycling to help me prepare for the cut I'm going to be doing after my current cycle. I just want to get into the swing of things and maybe even drop a couple pounds over the next couple months.

I was planning to train this morning, so last night I started my high carb "day" with some Asian buffet. Then I had granola for breakfast and trained. After training I had black beans and ground beef, and my carb "period" was over. Tonight for dinner I had 4 beef patties with cheese. Tomorrow will be no carb (rest day), then Sunday will be moderate carbs/deadlift day.

I've tried carb cycling like this in the past and it works, but it's extremely hard to stick to, especially with a family to feed and a pregnant wife who has become an extremely picky eater with no taste for meat. She's understanding though. It's a little tougher, but I can make it work. I need to make it work, because I think it's the best way for me to get where I want to be.

I'm still feeling beat up. My entire posterior chain is sore and pumped up from the heavy squatting, which is fine. Overall I feel strong and the aches and pains are expected with the intensity I'm putting in, although my left shoulder is in a bit more pain than I'd like. Hopefully it holds up.
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Old 08-30-2014, 01:18 AM   #120
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Bench day
Bench press warm ups with mid grip and flat feet-
45x a bunch 95x a bunch 135x a bunch 185x5
Bench press with competition form (tucked feet, wider grip)-
225x5 275x3 305x1 335x1 Post injury PR 295x3 Post injury PR

Pin presses from 1" off the chest- 225x4 275x3
Seated OHP- 45x10 95x10 135x10 185x10 135x23 135x16

Westside triceps extension with med ball on assisted pullup/dip machine-
Another great session Soldier ... Great benching and superb volume on Seated OHPs ... congrats on back to back PRs brother ... I don't know about 365, but your all time PR of 345 is about to fall in 2-3 sessions for sure ... keep killing it mate ...
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