You should record and post a video bro, so we could catch a bit of the action! ;)
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I'll try and see if I can get someone to catch the action for me.
I'm super amped up about today! I haven't trained since Sat so I'm nice and fresh. I've been stretching like crazy these past could days and rolling my entire body.
Mock Meet Number:
Squat: 380 (got this easy) when for 420, but I just couldn't explode out of the hole.
Take away: need to work more on adductors and abductors to help me explode out of the hole.
Bench: 290 (got this really smooth the entire way. got great hip drive and glute thrust) went for 315 but failed tp get a lock out on both attempts.
Deadlifts: 510 I i was fkn spent after everything that we had done in the 2.5 hrs, but I got this solid. I went for 540, but that was a complete fail, lol!
I have vids for all the lifts fail and cleared (except the 380 squat) but I won't be able to post them up until I get back from vacation, next week. I might need some help uploading them, all tips are welcomed.
Overall, I was pretty satisfied with the results... No, I didn't hit all the maxes that I listed on page one, but the way I see it is, I really wasn't lifting according any type of federation rules... Now I am. I got my "new" PRs that I will be training against. We'll take all next week off, and come back to hit another strength block for 11 weeks; we'll take the week before the meet off. The meet has actually been moved out to Sept 21st.
Total (6/25): 1,180#s
That's 217#s off hitting total elite, but I'm GONNA hit TOTAL ELITE!! Maybe not this meet, but I will inch closer as time passes, I KNOW THIS!!
Solid lifts man. People tend to underestimate the toll doing max attempts in all three lifts in the same day can take. In a well run meet with a good turn out you'll have a better chance at recovering and getting some extra lbs back.
Don't underestimate how helpful it can be to getting into a set warm up routine. It takes some of the guess work out if you know in advance what you are going to use and when to warm up. You don't want to start warming up 2 flights early and then get cold waiting, and you also for sure don't want to get behind and not warm up or feel rushed. Can cost you an easy opener. Just my 2 cents.
Good work man, sure your going to put some serious numbers up!
Thanks my friend! I will agree with the the toll back to back maxes took on me. I was drinking PN's CarboSlin and Peptopro intra, along side some of PNs Amino infusion with some electrolytes mixes in my water. I know these things can help, but getting a real meal in between will def help me recover! I got in a really good stretching session before any warm up sets, so I was nice and loose the entire time.
Nice work, good #s. You are right about lifting to certain standards making a world of difference. Once you get more comfortable with them, those #s will start coming back up. I'm excited for you and the process you are about to go through. Very cool.
I haven't been this excited/anxious about something like this for a very long time... Last time I felt the anxiety levels like I did today, I was running track in HS (this was amplified times 10!!) I'm glad I have the lifting partner I do, he gives me confidence when I need it the most. He's patient with me, always trying to help correct my form or giving good tips in getting better. He's starting to ask me things now, which makes me feel even more confident in myself. I have only scratched the surface of the world of Powerlifting, but I'm in it to win it; in it for the long haul. I TRAIN for a PURPOSE NOW!
Really jealous man. I've had one lifting partner and he was far from reliable.
This week will be an off week from training, I need it. I will be doing some GPP work this week, up till wed, but thats about it. My shoulder has been bothering, so I'm going to start having my wife kinesio tape my back for my shoulders tomorrow. Help take some work from the internal rotators off and make the external rotators work more.
Deadlift Training:
Work up to (5sets of 2)80% max
150x5
240x3
330x3
420x2
420x2
420x2
420x2
420x2
Reverse Band Deadlifts 85%:
440x4setx3reps
Bent Over Rows:
185x3setsx10reps
GHR:
3x8
Weighted Sit-Ups on GHR with 50# DB
4x10
Having the almost 2 weeks rest was definitely great on my body, and I felt very fresh today. I wanted to 100% max out, but 80-85% is where we will train on max days. Tomorrow is bench and I'm really pumped up.
You felt that the week of made you stronger resistance wise as well? Asking because of so many sets of back to back deadz
I got another stomach bug on tues and wed, so I didn't train on (i didn't work yesterday) either of the days. It was pretty bad! Once I started taking some good probiotics, I really started to feel better. Not 100%, but it made things better. This morning I definitely feel great, and I'll proceed taking probiotics for LIFE!
Soon after my cycle I could use a good off week as well...
sucks about the stomach issues bro, which probiotics are you on?
I got on some inner-eco probiotic kefir liquid. I'm feeling way better and I was able to train today. My hips ARE NOT LIKING ME! I think I need to switch to traditional stance squats. I felt a horrible pop in my left hip on one of my last sets. I know it's not too bad, but it just doesn't feel good. I've been stretching like a mofo, hip mobility stuff, but hitting depth with wide stance is literally a pain in the hip. I feel it can't be good for the long run. My hips don't hurt me during sumo anymore since I adjusted the height I'm pulling from... So I'm good on that front, but I need to rethink the whole wide-stance squat deal.
My psoas is the tight muscle. My wife did some trigger point release on the muscle last night and I stretched very good!
Yesterday was ME Deadlift same workout was last week. We will be be doing a 10 week strength block going into the meet which is Sept 21st.
The psoas is still really tight but I really didn't have any issues deadlifting yesterday.
Good news about the psoas muscle, its a lot less tight today. The trigger point release the wife did on me last night hurt like a mo fo, but its def helping!!
DE Bench Day:
40% against the mini monster bands.
2x3
45% against mini monster bands.
2x3
50% against mini monster bands
2x3reps
Floor Presses @65% max with 1 sec pause at the bottom
5x5
Incline Flys:
3x8 @ 70#s
Incline Close Grip Bench:
3x8 @ 135
Tricep Push-downs using 5" pipe.
130# 3setsx15 reps
Face-Pulls:
3 sets x 10 reps 80#s
Conditioning work:
Hitting tractor with sledge hammer
3 sets of 20 reps each side.
I just imagine spoas must be a very terrible pain area for muscle pain... Must be good to have a wife that knows how to hit the triggering points! :p
Talking about conditioning work, how do you feel overall about your conditioning since you started training for the meet?? Personally I feel that heavy ass compound movements have brought up my conditioning way much more than HIIT workouts.
Squat Day:
My psoas is still really tight, but I stretched a lot in the sauna today at lunch and about 20 mins before my workout. I told my training partner that I was still not ready to go heavy or do multiple reps at a time.
Barx6
Barx6
150x3
250x2
250x2
250x1
250x1
250x1
I was able to hit below parallel on the last three sets. We brought my stance in closer and moved the bar a little lower on my back and that really got me sitting back nicely. I wasn't able to completely spread my hips since they are still super tight and with the pain in the psoas, but I managed to hit below parallel the last couple sets. It really built my confidence despite this nagging pain and tightness. No more lower body work for the week until Monday, so I will be able to rest up and stretch a good amount these next couple days.
Quad curls:
130x15
140x15
160x15
This had my quads burning like crazy!
Reverse Hypers:
2plates and a 25 on each side
3x8
standing blast strap ab work w 90#s
4x10
Kettle bell swings 50 pounder
4 sets of 8 reps.
We're not doing crazy amount of conditioning, but I will say our Repetition Effort Days have really gotten me in shape. Doing 3-5 working sets of 8 reps for 55% of our max with 120#s of chains get my breathing hard!! But I'm in great condition. I push my training partner in this realm. He's not slow by any means, but I like to push the pace a little quicker. Don't get me wrong, we get a good amount of rest between sets, but I've been trying to cut the time down a tad... Our training sessions are around 2-2.5 hrs depending on the day.
My wife did some more trigger point releases on the psoas and its feeling amazing considering I squatted today. I've been stretching the hell out of it, putting heat on it, getting in the jacuzzi, getting in the wet sauna. I'm doing as much flexibility work and mobility work as possible to loosen things up and ease the pain; it's working.
Quad curls?! Enlighten me
Dead Day: A Mix of RE and ME deads
Off the platform:
150x8
240x8
290x5
310x8
330x8
330x8
Deads off 45# bumper plates @ 80% of max:
420x3
420x3
420x3
GHR:
3*12
Weighted abs (4x12) w 50# db on the GHR w Grip work (sets of 8 reps each hand) 4 total sets.
My hips/psoas muscle is getting better, but its still a little bothersome. I've been stretching like crazy, and it's really helping. It didn't bother me one bit during yesterdays training session.
Weight down to 185 this morning! I'm pretty excited since I'm really not trying all that hard to drop weight. Strength remains the same, and so are my energy levels. I'm still eating a good amount, but just dropping carbs here and there. I'll be competing in the 181 class, so I have still have about 10 wks before the meet; it was pushed back till Sept 21st.
I don't know what I was saying about still having 10 wks before the meet in that last post. I have 6 more training weeks, and then one week off before the meet. It's a total of 7 more weeks. I'll get all my paper work in by Wed of this week. Things are starting to feel really real! I'm really excited and anxious at the same time. Training has been going great, and the hip flexor is also doing good. It's still not a 100%, but I'm about 75% right now, maybe a little better.
Hell yeah man, that point of no return when you send off the money and the form.. love it! The only time I get more fired up is when the switch flips and Im in for the kill when I see the squat bar loaded at the meet.. Good to see your feeling better! dial it all in and go put some numbers up!
Use all the pressure as fire on your side!!!
How's your spoas feeling these days bro?
Spoas and hip flexors are still a little tight, I'm not quite at a 100% yet, but I was able to hit ME Squats last thursday with 85% without much pain at all. I've been stretching and rolling every afternoon since last week, and that's helped loosen me up tremendously! I'm down to 184 as of this morning. I didn't drink at all this weekend, so I'm down 2.5#s in 1 week. My strength hasn't suffered at all.
Today was squat day and I'm still feeling the pain in my hip flexor. It's just completely annoying at this time! I can do a couple squats without much pain, but today was RE squat day and we were doing sets of 8 with 65% of our max. It didn't feel too good, I just don't know what to do at this point. I'm not going to back out of the meet, but I'm worried if I push it too hard, I'm going to really fk things up. It doesn't bother me during deadlifts at all, it just hurts when i break parallel coming out of the whole.
I've been stretching everyday at lunch in the sauna, and rumble-rolling my entire body as well... So I'm doing everything I can do in the mobility/flexibility realm, but I still feel that damn pain. I don't think it's torn by any means, but I just can't figure it out.
Have you tried flossing the hips?
I do it twice a week. I had my wife do some trigger point release therapy last night and she also massaged the area. Its just an extremely sore hip flexor. I guess i need to add flossing when i stretch. i typically floss before i deadlift and squats. howlong to you recommend doing it?
This is close to the way I do it. Start at 30 sec.
New hip flossing tweaks for anterior chain muscle stiffness - YouTube
But I actually doing it standing, tighten the glutes, then lean back a little.