Friday, March 27, 2009
Meet Prep
Tuesday, March 17, 2009
Next Meet April 4th, New Martinsville Works Fitness
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
Saturday, March 14, 2009
Tuesday, March 10, 2009
Military Press 3x3
Bench 3x5 & Squat 3x3
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.
Tuesday, March 3, 2009
Deadlift 3x5
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)
Monday, March 2, 2009
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.
Sunday, March 1, 2009
USPF Pittsburgh - 1289 Total for 3rd Place
Squatting went way to easy.
Warm ups
Bar x 5, 135x2x5, 225x1x3 (added briefs), 315x1x1 (added Inzer TRX)
407.7 good
424.2 good
462.5 good
Bench
Warm ups
Bar x 2 x 5, 135x2x5, 225x3, 275x1 (added shirt)
336 good
352.5 miss (fucked up my lower back)
352.5 miss (felt like 500 w/ a tweaked back)
Deadlift
Warm ups
135x2x5 (briefs), 225x2x1, 315x2x1
429.7 good
457.2 good
490.5 good
Total - 1289lbs @ 225 (242 class) 3rd Place
I was 11 pounds off my mark and was pissed I didn't do the math earlier. I had it in me to hit over 1300. 490.5lb deadlift was easy. I just piss myself off and I have every pull.
Between the squat and bench I realized that I was feeling pretty shitty and shaky as hell. I was getting really dehydrated, but was worried about what to eat. I kept things easy so I don't mess with my stomach, but I short changed myself. After the bench and my back killing me I realized that I knotted up benching because I was dehydrated. I then drank a liter of water, 20oz gatorade, part of a Renegade drink, had a muscle sandwich bar and some pedialyte and started feeling better. Some Blue Heat on my back and my girl digging in with the Monster Stick and my back felt 100%, atleast until the meet was over.
Like I said, great meet and I am looking forward to possibly competing in Parkersburg again this year, but difinitly again in September for the USPF.
Just want to say thanks to Matt McCase and the Celli team for a great meet.