Please dear Tim Tebow, make it all stop.
Love Pat
15 Min walk
Squats
Blues w/ full gear
616
682
705 video below
748 video below
I hit depth on all of these which was the main goal for the day. The bands made my body cry on top of it. I decided to throw the bands in one last time before the meet similar to last meets training. Im anihillated and am glad this was it. 803 was my best on this last meet cycle but this week was to depth or close to it.
BGM
135 x20,
225 x25 this was stupid but whatever
Ghr and hs rows x2
abs and hypers x1
all out
0
Training
Started by Hakola, --
592 replies to this topic
#524
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Posted 14 February 2012 - 03:17 AM
Bench
A 15 min walk
Bp
shirt on at 496
No boards up to 721. None touched. Whatever
half board 738 pr
one board 749 pr
Db bp 70s for 25 and 20
pullups x2 all out sets
abs band tri and band delts x2 high reps
I have some mental thing in training called being a bitch when it comes to touching. The half board had more shirt and went right down, but take it away and i choke. I never have problems in meets but i still dont like it. All in all a good way to finish the shirt work before the meet.
A 15 min walk
Bp
shirt on at 496
No boards up to 721. None touched. Whatever
half board 738 pr
one board 749 pr
Db bp 70s for 25 and 20
pullups x2 all out sets
abs band tri and band delts x2 high reps
I have some mental thing in training called being a bitch when it comes to touching. The half board had more shirt and went right down, but take it away and i choke. I never have problems in meets but i still dont like it. All in all a good way to finish the shirt work before the meet.
#525
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Posted 17 February 2012 - 09:44 AM
last dead before the meet
15 min walk
SSB 455 for 5 singles in briefs. Easy and fast. Allot better than last DL day.
Deads in briefs and suit
up to 675, 725 and 765 x1 off the floor. Video below. Decent form but I was tipping forward at the start. Weights were easy and light. The 765 should be my opener.
ghr and shrugs x2
abs and hypers x2
foam and stretch
I trained alone, set my own straps and gear, no caffeine and pulled my last dead at 2:55am. The meet should be easy.
15 min walk
SSB 455 for 5 singles in briefs. Easy and fast. Allot better than last DL day.
Deads in briefs and suit
up to 675, 725 and 765 x1 off the floor. Video below. Decent form but I was tipping forward at the start. Weights were easy and light. The 765 should be my opener.
ghr and shrugs x2
abs and hypers x2
foam and stretch
I trained alone, set my own straps and gear, no caffeine and pulled my last dead at 2:55am. The meet should be easy.
#531
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Posted 24 February 2012 - 03:21 AM
Squats
Briefs on at one plate
Suit on at 616
Wraps at 726
814 hit depth
903 hit depth. Planned opener. Fast and light. Most importantly form was 99% and weight was easy. No video, forgot.
Bgm 225 3x5 easy stuff
Ghr,pullups, hypers and abs x2 moderate.
Thats it for the meet. Forms good. Gears good. The taper is right on track for the meet. Next weeks just flushing stuff.
Briefs on at one plate
Suit on at 616
Wraps at 726
814 hit depth
903 hit depth. Planned opener. Fast and light. Most importantly form was 99% and weight was easy. No video, forgot.
Bgm 225 3x5 easy stuff
Ghr,pullups, hypers and abs x2 moderate.
Thats it for the meet. Forms good. Gears good. The taper is right on track for the meet. Next weeks just flushing stuff.
#534
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Posted 24 February 2012 - 05:33 PM
Thanks. Probably no 1000 this meet. I don't want to leave any pounds on the platform by taking big jumps. I'd rather pad my total with 10 or 20 lbs on all 3 than miss with a big number. It's all about the total.
Gameplan is:
S: 900, 950, 985+/- (950-1000 leaves too much in between if I fuck it up. 985 sets me up hitting a G next meet)
B: 715, 760, 780+/-
D: 765, 2nd for a total/ placing/PR, 3rd for total/ placing/ PR. I'm planning on keeping my DLs strategic for what I need/ want.
Gameplan is:
S: 900, 950, 985+/- (950-1000 leaves too much in between if I fuck it up. 985 sets me up hitting a G next meet)
B: 715, 760, 780+/-
D: 765, 2nd for a total/ placing/PR, 3rd for total/ placing/ PR. I'm planning on keeping my DLs strategic for what I need/ want.
#535
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Posted 01 March 2012 - 05:07 PM
(update for me and my records)
-I'm getting a cold. Fuck.
-Been doing a 2 day water load: 3 gal Wed, 1.5 Thu. Ate cleanish (for me).
-Weighed 265 at 24 hrs out/ end of water load/ start of depletion. 400mg of caffeine to dry out.
-Thu at work ate 1 qt milk and metrx bar, chicken and salad x2 and chicken breast (Thu am 3rd shift). Limited carbs thu. Will eat some eggs throughout today as needed but absolute minimum water to keep sanity.
-Poop-a-thon commences tonight at 5pm.
-hot bath and mobile sauna on the way to weighins tomorrow
Update
no food yesterday. Little sleep...
sauna 3-5 am. Then mobile sauna for 3 hrs to weighins
weighed in at 253
putting it back on now
-I'm getting a cold. Fuck.
-Been doing a 2 day water load: 3 gal Wed, 1.5 Thu. Ate cleanish (for me).
-Weighed 265 at 24 hrs out/ end of water load/ start of depletion. 400mg of caffeine to dry out.
-Thu at work ate 1 qt milk and metrx bar, chicken and salad x2 and chicken breast (Thu am 3rd shift). Limited carbs thu. Will eat some eggs throughout today as needed but absolute minimum water to keep sanity.
-Poop-a-thon commences tonight at 5pm.
-hot bath and mobile sauna on the way to weighins tomorrow
Update
no food yesterday. Little sleep...
sauna 3-5 am. Then mobile sauna for 3 hrs to weighins
weighed in at 253
putting it back on now
#538
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Posted 05 March 2012 - 06:25 PM
OK heres my meat story:
Cut weight as posted above + being sick= Not 100% regardless of everything being done correctly and on time. Won't ever do that again. Said that before, but 6 months of training was shot in 24 hrs.
Squat warmups went great for the first time in a long time. Opened with 900. Good. Went 950. Pushed back first which put the weight on my back and got me forward (for me, breaking the knees out must be first) but had nothing in the hole and left hip flexor cramped up. I was well in the hole on this but thats what was asked for so I need to be able to come up with it. I repeated the 950 but I couldn't get set right, felt flat, got the squat command and just racked it.
*** Getting to depth was never a problem. I wasn't strong enough and didn't set my straps tight enough to get anything out of the hole. Unracks were weak and was shaking. Form was decent besides pushing back first on 2nd attempt. Need to work on upper back/unracking/ getting fucking tight with heavy weights. The band grounding effect was still there. This suit is easy to get down in. Need to crank the straps!
Bench warmups were good. Opened with 715 with the racks too high and a fucked up takeout but fought through it. Went 755, (lowered the racks) and it was about all I had to grind through it. Passed on a third.
*** Setup felt strong but the weights felt heavy. It was a lack of strength today.
Dead warmups were good. Opened with 760 and destroyed it but my left hip paid the price. It felt like a knife in the joint after I stepped off the platform. I sat down for 5 minutes but couldn't get back up without help and couldn't move my foot out into position to even pull. Called it a day to avoid a trip to the hospital. Destroying myself after a day like today didn't seem like a good plan for long term success. It's been bothering me for weeks anyways.
*** Everything was perfect. This is what hurts the most. I know I had a big one in me today.
So somehow I ended up second way behind Brian Carrol in the 275's with 2415 (negative 85lbs total) and got a spot in next years Arnold. I am embarrassed but it is what it is. I learn by failure and I learned allot.
1. Squat training was off. Straight weight with overload works for my bench and deadlift and may be worth another shot in the squat. Do bands make me stronger? Yes. But I must perfect every rep, every setup, every unrack every time. Bands complicated this and distorted the form. I have to master my gear and it's hard to get a feel for the suit when the bands are grounding and deloading.
2. Bench training was on target. I dropped the raw boards too soon but assistance work will be planned out next time.
3. DL training was started a bit too soon which probably led to my hip being worn out. I'll back it down to 6-8 sumo heavies with the rest being conventional.
Cut weight as posted above + being sick= Not 100% regardless of everything being done correctly and on time. Won't ever do that again. Said that before, but 6 months of training was shot in 24 hrs.
Squat warmups went great for the first time in a long time. Opened with 900. Good. Went 950. Pushed back first which put the weight on my back and got me forward (for me, breaking the knees out must be first) but had nothing in the hole and left hip flexor cramped up. I was well in the hole on this but thats what was asked for so I need to be able to come up with it. I repeated the 950 but I couldn't get set right, felt flat, got the squat command and just racked it.
*** Getting to depth was never a problem. I wasn't strong enough and didn't set my straps tight enough to get anything out of the hole. Unracks were weak and was shaking. Form was decent besides pushing back first on 2nd attempt. Need to work on upper back/unracking/ getting fucking tight with heavy weights. The band grounding effect was still there. This suit is easy to get down in. Need to crank the straps!
Bench warmups were good. Opened with 715 with the racks too high and a fucked up takeout but fought through it. Went 755, (lowered the racks) and it was about all I had to grind through it. Passed on a third.
*** Setup felt strong but the weights felt heavy. It was a lack of strength today.
Dead warmups were good. Opened with 760 and destroyed it but my left hip paid the price. It felt like a knife in the joint after I stepped off the platform. I sat down for 5 minutes but couldn't get back up without help and couldn't move my foot out into position to even pull. Called it a day to avoid a trip to the hospital. Destroying myself after a day like today didn't seem like a good plan for long term success. It's been bothering me for weeks anyways.
*** Everything was perfect. This is what hurts the most. I know I had a big one in me today.
So somehow I ended up second way behind Brian Carrol in the 275's with 2415 (negative 85lbs total) and got a spot in next years Arnold. I am embarrassed but it is what it is. I learn by failure and I learned allot.
1. Squat training was off. Straight weight with overload works for my bench and deadlift and may be worth another shot in the squat. Do bands make me stronger? Yes. But I must perfect every rep, every setup, every unrack every time. Bands complicated this and distorted the form. I have to master my gear and it's hard to get a feel for the suit when the bands are grounding and deloading.
2. Bench training was on target. I dropped the raw boards too soon but assistance work will be planned out next time.
3. DL training was started a bit too soon which probably led to my hip being worn out. I'll back it down to 6-8 sumo heavies with the rest being conventional.
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