Meet Prep

I have not posted this week due to my prep for the meet next weekend. I am actually supposed to be doing a deload for the 5/3/1 training that I have been doing, but decided to get in the gear one last time and do this right. Benching is going as planned and in my tight shirt I have hit 380 and hope this is about where I end up. Maybe try for 390 though. My squat is running really well too. I hit it last Friday and got 480, but yesterday I hit 440 (+ 43lbs in chains) which is 483 at the top and about 460 at the bottom. It was my easiest set yet. 480+ is definitly in the bag. Deadlift is a bit sketchy as always due to overtraining this move and not allowing enough recovery. I hit 475, but it was slow and weak. Taking a week off of training will allow this to change though and I am planning on at least 500lbs. Over all I am aiming for 1360 and it seems pretty resonable. I am just doing conditioning this week and will wait till the meet to really post anything

Next Meet April 4th, New Martinsville Works Fitness

Well, here it goes again. I am training for another meet that was decided on at the last minute, but I am happy I get the chance to head back to WV to compete in the USPF. I would rather do a sanctioned meet over a non sanctioned Monsters of the Bench Press & Deadlift. I will be at this meet though to help call numbers and give the hand offs to a team member. This should be a great day. Anyway, I weigh 225 right now and WILL ABSOLUTLY cut the last few pounds to make the 220 class. I will unfortunatly have to drive the hour to New Martinsville on Saturday morning for the weigh-in since I don't have the money for a hotel room. It's cool though. I will have my weight back up as I have already planned my meet day nutrition.
Planned Attempts:
Squat
407.7
435.2
479.5

Bench
341.5
352.5
369.2

Deadlift
407.7
446.2
507

I am still looking for my 1300 total if not more. I know it is right there and I will have it. Then for September it is on to 1400.
**Only supplements being taken at the moment are protein, carbohydrate powder, Optimum Nutrition CGT10, CLA, generic multivitamin/mineral, extra vitamin C, tribulus.

On a side note I did bench yester day and hit my 5/3/1 before I geared up in preparation for the meet.
Bench
200x5
230x3
255x1 (Pause)
Shirt (Tight Rage X)
340x1
350x1
360x1 (May hit 360-370 as a final attempt)
390x1
Halbert Pulldowns 5 Sets

Deadlift Training 3x3

Deadlift 3x3
330x3
350x3
370x9
High Good Mornings 5x5
Abs

Military Press 3x3

I ended up training today even though I was going to wait. I did a lot of stretching and then got into it.
Military Press
120x3
125x3
135x9
Dips 5 Sets (4 w/ 1/2" chain)
Shrugs 5 Sets
Halbert Pulldowns 4 Sets

Bench 3x5 & Squat 3x3

227.5lbs
I realized that I missed posting my bench day on Saturday
Bench
200x5
215x5
230x8
Flat Dumbbells 5 Sets
Bent Over Rows 5 Sets

Back at it yesterday morning. With the weight loss I lowered my squat number from 380-390lbs to 350lbs just to give myself a buffer window to make sure I consistantly got a good training day in. I think though that I may have under estimated too much.

Squat
250x3
265x3
285x9
Lunges 5 x A lot (I am sore as hell!!!)
Abs
I got 9 reps here. I actually had probably 2 more in me, but I slowed significantly when I lost a little air in the bottom and felt my left knee come in a bit. The reps were fast and easy too.

Deadlift 3x5

Monster Stick (quads, hamstrings, traps, forearms, biceps, triceps, neck calves)
Foam Roll (abductor, adductor, upper back, arm pits)
Dynamic Stretching (hips, neck, chest, lower back, knees, ankles, hams, quads)
Static Stretching (chest, hip flexors, abs)

Deadlift305x5
325x5
350x10
Glute/Ham Raises (Abdominal Bench) 4x12,10,8,8

Standing Abs x 20
Standing Left/Right Foot Forward 1x15/Each
Side Bends 1x15
Hanging Leg Raises 2x12 (10lb dumbell between feet)
BW Reverse Hyper 2x15 (2 second squeeze at top)

Beginning of the 5/3/1 Method - Military Press 3x5

Anyway, I started the 5/3/1 today since it was a military press day and I was curious about how I could do on these.

Military Press (165 1RM)
110x5
120x5
125x10
Dips - BWx17,15,12,10,5
Rear Laterals - 10x25, 15x15, 15x12
Halbert Pulldowns - 80x15, 100x12, 120x7

Well, I know that I should have taken the week off, but I feel really good right now. Surprisingly strong as hell and after my weekend carb load I am full at 228lbs. I have placed my calories at about 5000 right now and hope to hit it consistantly. If I feel strong later this month I may do the Monster of the Bench/Deadlift. I will deadlift only though.The (George) Halbert pulldowns are something I saw on Elite Fitness. I believe Chad Aichs does them. I realized that my weakest part on geared benching is touching and if I get strong at these maybe I will be able to pull the bar down more efficiently. I just lean back slightly and pull the bar down to the sternum just under the nipple line.