Offseason Week 1 Day 3: Bench part deuxposted on 2010.07.28 20:52:36
The higher reps yesterday made today feel a bit gross. I anticipate that it will be the same for next week then I should slingshot a bit in my 3rd week when I move to lower rep ranges on day 1. Will keep the 2 board weight the same next week. If I am feeling sassy I will do more reps or sets. I am off to trim my nose and ear hair.
Off Season Week 1: Squatposted on 2010.07.26 17:15:39
If it ain't broke don't fix it This training cycle is going to be a one-sided pounding and I'm swinging the hammer When this is through we're all going to be wearing gold plated diapers baby
Manta Ray Squat - No Belt 295 x8 @8 295 x8 @8
3ct Pause Squat - With Belt 295 x5 @7 295 x5 @7
Squat Negative - With Belt 630 x1
Seated Green Band GoodMornings 75 x20 @7 75 x20 @7
Just trying to keep from rusting out before I commence again next week. Trying to really decompress the lower back. Doing a little harder bench work because I rust out faster in the bench, and not so much in squat and deadlift.
Paused Bench - Feet Up: Super Set with Green Band Goodmornings 275 x5 @8 GBx5 275 x5 @8 GBx5 275 x5 @9 GBx5 275 x5 @10 GBx5
Dumbbell SplitSquats 70 x5 70 x5 70 x5 70 x5
"WEEEEEE WEEEEEEEE WEEEEEEE" Ned Beaty - Deliverance
Week 13 of 13: Ottawa Open Meet Resultsposted on 2010.07.19 17:03:21
I am going to take a while and try to record my thoughts of the process leading up to this meet, but I will spare everyone the tedious details and just give a LESS long summary :)
This was my first time competing raw and I can honestly say I don't have any plans for now to compete equiped in the near future. I was competing in an equipped meet and think I would find it even more fun if I competed in an actual raw meet. The IPF affiliate that I compete in does not typically have them.
My training cycle (except for bench), diet, and meet nutrition were all executed almost eerily well. I had hit my squat and deadlift predictions 100%. My bench was off by 10 kg though and cost me from getting my total goal of 725 kg by 10 kg. I tried to make it up on my pull by pulling my target weight on the second and going up 10 kg on my third but I just did not have it in me that day. I knew my bench training was going wrong during the cycle, and had actually figured out what I need to do for myself during the last few weeks, but by that point it was too late (it did help me to at least get what I got). At least I know for next time.
I did however exceed my goal of getting a 400 Wilks, and ended up getting a 409. During this training cycle I went from a morning weight of 130.6 kg (288 lbs) to 122.8 kg (271 lbs) without really impacting my training at all.
Squat: 227.5 kg (500 lbs) 242.5 kg (535 lbs) 255 kg (562 lbs)
Bench: 150 kg (330 lbs) 160 kg (355 lbs) 165 kg - fail about 2 board height (wanted 170 kg, but knew that was not happening today so went for 165 and still missed)
Deadlift: 272.5 kg (601 lbs) 300 kg (660 lbs) - took this a bit early to be on safe side to get over 400 wilks) 310 kg (683 lbs) - fail and almost broke my right ass. Took this to try to make up for poor bench to up my total.
Week 13 of 13: Re-Loadposted on 2010.07.12 17:12:46
Went up to my openers today and they both felt really good.
slugs and snails are after me DDT keeps me happy guess I'm gonna have to tell em I ain't got no cerebellum All the girls are in love with me I'm a teenage lobotomy
Squat - With Belt 135 x5 225 x5 315 x1 405 x1 500 x1
Week 12 of 13: Bench Assistanceposted on 2010.07.09 17:13:36
Maybe I rode the bus with no pants Who cares if I can only turn left in figure skates So what if I like to smell toenail clippings and eat my own nose-gobblins I am not the cretin, society is the cretin Wake up man because you are living in the Matrix Open your eyes new world automaton
Week 12 of 13: Deadliftposted on 2010.07.08 19:58:20
This week I am just not oozing the machismo that I usually am. That might be a good thing though, because maybe if I am lucky I will super-compensate after next weeks de-load. Deadlift - With Belt 660x1
Siff Leg Standing on Plate - No Belt 455x6 @8 455x6 @9
Last heavy training week before meet. I frigging paused in the bottom of my workset of 1 for crying out loud, but I still got it. This is about 3 lbs heavier than I need to squat in the meet. Deload next week.
Squat – With Belt 565 x1 @10
Manta 3ct Pause Squat – No Belt 320 x5 @8 320 x5 @8 320 x5 @9
Week 11 of 13: Mish Mashposted on 2010.07.03 07:27:51
It has been a very sad week for TRON without the RTS forum. I even got so desperate that I posted my training videos on Facebook like some kind of attention seeking weirdo. "hey look at me - PLEASE ... ANYBODY....I lift weights by myself in my basement..."
I am now down to 275 in the morning which I am very happy about! I have lost around 13->14 lbs. It has not effected my strength in the squat or deadlift at all, but it really has kind of put a hit on my benchpress. This is going to potentially lower some of my planned bench attempts, and potentially raise some of my planned deadlift attempt scenarios. That is ok though I think, as my numbers indicate I have a bit of reserve in the tank for my pulls.
After this meet I have been asked to help some heavyweight MMA fighters train for a fight in August. What this means is they want a lump to lie on them and squish them (as all of the people at their gym are under 200 lbs). I have no real experience i n this sort of thing. Hopefully they will not kill me or dismember me in any way. Anyhow, I think it will be fun as hell!
Got to get off of my ass and do some work outside now:
Oh my Lord! Squat workset was a real doozy tough one. This was very max effort-y. This week is going to be a hard one as I am doing doubles at 96% of max as it works out. Nice thing is, this should be the toughest week of the whole routine - IMO even harder than the meet might be. My back and hip on MY GOOD SIDE was really cramped coming in to this from pulling buckets of weeds from my lawn over the weekend. This workout actually cured them. My 89 year old mother recommended to me that I start using Grecian Formula for my hair this weekend LOL
Squat – With Belt 545 x2 @10
Manta 3ct Pause Squat – No Belt 315 x5 @8 315 x5 @8 315 x5 @9
Week 10 of 13: Deadliftposted on 2010.06.24 16:28:03
When those walls close in around you When Wayne Gretzky and Pince Charles of Whales doubt you When the world can live without you Get a grip and keep it You see how hard Wayne Gretzky and Pince Charles of Whales will shove you Hate your guts and tell you they love you Get a grip right now You see how far you get pushed How long Wayne Gretzky and Pince Charles of Whales'll hold you down Feed you lies Drive you insane Give you poison to kill your pain
Deadlift - With Belt 630 x2 @8.5
Stiff Leg Standing on Plate - No Belt 450 x6 @8 450 x6 @9
Week 10 of 13: Bench assistanceposted on 2010.06.23 16:37:39
Did my stretching routine today. We had an earthquake, not a major destroyer but it was freaky to be in. This was the first time I have been in an earthquake while in a high rise, I am usually in my house when they happen.
Seated Military - Pinkie on Ring 195 x2 @9 195 x2 @9
This week was a bit of an improvement as well over last week IMO The singles practice I have been doing at the end seems to be really helpful Did some yardwork after my training
Paused Bench - Ring on Ring 350 x2 @9-ish
Paused Bench - Thumb From Smooth 310 x2 @8 310 x2 @8
Incline Bench - Pinkie on Ring 270 x2 @8 270 x2 @8
Have really under-eaten the last 2 days, and am weighing a little less today than I really wanted to be. I will try to catch up a little bit in calories today by eating some nuts after supper. Did a lot of car travel yesterday and my lower back has been cramping a bit. Everything still went pretty good. Squat negative was the most solid ever I think.
Squat – With Belt 530 x2 @8.5
Manta 3ct Pause Squat – No Belt 310 x5 @8 310 x5 @8 310 x5 @8
Week 9 of 13: Bench Assistanceposted on 2010.06.20 06:53:44
This was done on Friday. Going to do my stretching routine today. Got a new Texas Power Bar today to replace my bent Q-Bar, and was really excited to use it. Ended up doing 5's instead of 4's (as was originally intended) for my paused bench because it was going well. Better technique and new bar really helped in that regard.
Extra Work Walked stairs at work Shoulder Horn 5 1x30 Paused Bench 295 x5 @8 295 x5 @8 295 x5 @9 295 x5 @10
Weight Releaser Paused Bench (405 negative on first rep) 295 x3 @10
Week 9 of 13: Deadliftposted on 2010.06.17 16:23:00
Let my form slip a bit on deadlift and it shows. Every week I lift with the opposite grip, and this week was my bad side. I know excuses excuses... Still was good though, just glad it was not more of a maximal effort or I might have been in trouble.
Deadlift - With Belt 615x3 @9
Stiff Leg Standing on Plate - No Belt 450 x6 @8 450 x6 @9
