Author Topic: Prep for - nothing, really. (Read 175325 times)

Zach Trowbridge · « **Reply #300 on:** April 15, 2009, 09:36:30 PM »

Dude, where you been?

Video of yesterday's attempts at figuring out a deadlift opener:

Overload · « **Reply #301 on:** April 15, 2009, 09:58:39 PM »

Nice shirt, i wear that one a lot.

Man i've been all over, lost my job in Dec then 2 weeks later torn something in my upper back/trap area doing cleans. Got kind of burnt out and just took 2 months off lifting to let my body have a break. Also getting ready to move to another part of town for my new job i just got. a few weeks ago i started having really badass workouts again, pain free, and it lit that fire again.

Judging by how smooth you pulled 315, that might be a good opener, or somewhere in that range. i always opened with something easy, just to get any jitters out.

Zach Trowbridge · « **Reply #302 on:** April 16, 2009, 01:18:00 PM »

Upper Body ME

Bench Press w/ comp grip and commands
45x10
95x5
135x3
185x1
205x1
215x1

Close-Grip Floor Press
3x135x10

Blast Strap accessory work:

Suspended Pushups
2x15
1x10

Suspended Rows
2x20

Suspended Face Pulls
2x15

I was anticipating using either 205 or 215 for an opener, I think I'll use 205 just because I would like all my openers to fly right up. I'm going to Super Training on Saturday morning, not sure if I should do speed work and then work up to a squat opener or if I should just ditch the speed work and start with free squats. I'll probably decide that morning, then take it easy next week.

Zach Trowbridge · « **Reply #303 on:** April 17, 2009, 08:42:25 AM »

Did some shoulder prehab last night and some bench accessory on a break this morning, nothing fancy. Speed work with Mark Bell's crew this weekend then deloading next week up to the meet. Also decided on a Metal King Presser as my first bench shirt.

Zach Trowbridge · « **Reply #304 on:** April 17, 2009, 08:48:53 PM »

Bench openers:

Probably going to use 205.

Zach Trowbridge · « **Reply #305 on:** April 18, 2009, 10:01:49 PM »

Worked out @ Super Training again this morning, did my squat opener first:

Barbell Free Squat
45x5
95x2
135x2
(added belt)
185x2
215x1
(added knee wraps)
235x1 easy opener

GHR
3x mini x10

Reverse Hyper
2x90x10 short strap
90x10 long strap
140x10 long strap

GHR situp
3xBWx8

The knee wraps almost felt unnecessary for that light of weight but I needed to get some extra practice in so I would know how they affect my squats before the meet.

tbombz · « **Reply #306 on:** April 19, 2009, 04:05:27 PM »

hey zach where do ya live?

Ursus · « **Reply #307 on:** April 20, 2009, 03:18:30 PM »

Its great to see you progressing mate!

Zach Trowbridge · « **Reply #308 on:** April 20, 2009, 08:40:09 PM »

Quote from: tbombz on April 19, 2009, 04:05:27 PM

hey zach where do ya live?

Sacramento.

Zach Trowbridge · « **Reply #309 on:** April 20, 2009, 08:41:17 PM »

Quote from: Ursus on April 20, 2009, 03:18:30 PM

Its great to see you progressing mate!

Thanks dude, it seems like things are finally rolling again after stalling for years. I'm definitely built more for powerlifting than bodybuilding, I've seen better gains in 8 months of pl'ing than the last 5 years of bodybuilding.

11venthhour · « **Reply #310 on:** April 22, 2009, 08:19:47 PM »

Quote from: Zach Trowbridge on April 20, 2009, 08:41:17 PM

Thanks dude, it seems like things are finally rolling again after stalling for years. I'm definitely built more for powerlifting than bodybuilding, I've seen better gains in 8 months of pl'ing than the last 5 years of bodybuilding.

awesome dude! and good luck this weekend.

ripitupbaby · « **Reply #311 on:** April 23, 2009, 07:02:18 AM »

Good luck this weekend Zach. Hope it goes well for you!!

11venthhour · « **Reply #312 on:** April 27, 2009, 06:34:56 AM »

how did everything go this weekend?

Zach Trowbridge · « **Reply #313 on:** April 27, 2009, 12:43:44 PM »

Meet report:

Weighed in at 175 early Sunday (strangely enough no drug test Mark?) so got some breakfast and tried to calm my nerves a little. I pretty much felt like I was going to hurl all over the place up until my first squat attempt, but calmed down pretty decently after hitting my opener with plenty of room to spare. I forgot to write down all my attempts so this is purely by memory, so these might be plus or minus a couple pounds:

Squat:
1st attempt - 107.5kg/236.5lbs - super easy, set the mood and got my jitters out
2nd attempt - 112.5kg/247.5lbs - still smooth
3rd attempt - 122.5kg/269.5lbs - a grinder but still good for a 24.5lb PR

It had to have been a good 4 hours between my last squat and my first bench, as there were a ton of bench-only guys that went first.

Bench:
1st attempt: 95kg/209lbs - easy lift but started lowering the bar before I was given the command, no lift
2nd attempt: 97.5kg/214.5lbs - not as easy as it should have been as this is about 20lbs under my max, but no major stalling
3rd attempt: 102.5kg/225.5lbs - rushed ahead of the "press" command and realized it about 4 inches off the chest, stopped pushing as soon as I realized what I'd done, but by then I ended up stalling and missing anyway, so I blew the 3rd attempt on two levels

I was worried about how my deads would go with a broken thumb and my lower back acting up a little bit around the usual SI joint injury, but it went well.

Deadlift:
1st attempt: 140kg/308lbs - smoked it
2nd attempt: 150kg/330lbs - easy, front judge warned me for not putting it down gently enough I guess, still it passed so who cares
3rd attempt: 160kg/352lbs - definitely a max attempt but no stalling, also a 17lb PR

836lb total, nothing special for sure but at least now I have some official lifts. Next time will definitely be better.

Overload · « **Reply #314 on:** April 27, 2009, 04:32:13 PM »

Quote from: Zach Trowbridge on April 27, 2009, 12:43:44 PM

Meet report:

Weighed in at 175 early Sunday (strangely enough no drug test Mark?) so got some breakfast and tried to calm my nerves a little. I pretty much felt like I was going to hurl all over the place up until my first squat attempt, but calmed down pretty decently after hitting my opener with plenty of room to spare. I forgot to write down all my attempts so this is purely by memory, so these might be plus or minus a couple pounds:

Squat:
1st attempt - 107.5kg/236.5lbs - super easy, set the mood and got my jitters out
2nd attempt - 112.5kg/247.5lbs - still smooth
3rd attempt - 122.5kg/269.5lbs - a grinder but still good for a 24.5lb PR

It had to have been a good 4 hours between my last squat and my first bench, as there were a ton of bench-only guys that went first.

Bench:
1st attempt: 95kg/209lbs - easy lift but started lowering the bar before I was given the command, no lift
2nd attempt: 97.5kg/214.5lbs - not as easy as it should have been as this is about 20lbs under my max, but no major stalling
3rd attempt: 102.5kg/225.5lbs - rushed ahead of the "press" command and realized it about 4 inches off the chest, stopped pushing as soon as I realized what I'd done, but by then I ended up stalling and missing anyway, so I blew the 3rd attempt on two levels

I was worried about how my deads would go with a broken thumb and my lower back acting up a little bit around the usual SI joint injury, but it went well.

Deadlift:
1st attempt: 140kg/308lbs - smoked it
2nd attempt: 150kg/330lbs - easy, front judge warned me for not putting it down gently enough I guess, still it passed so who cares
3rd attempt: 160kg/352lbs - definitely a max attempt but no stalling, also a 17lb PR

836lb total, nothing special for sure but at least now I have some official lifts. Next time will definitely be better.

Great job dude!

I've never lifted in USPF but most drug free meets are never tested, kind of makes you wonder. At the higher levels they will definately test the top lifters though. I was only tested about 6 times out of 20-30 contests i did in drug free divisions.

Now you have your base set and got your feet wet.

Grats!

John O · « **Reply #315 on:** April 27, 2009, 05:53:35 PM »

Congrats Zach!!

ripitupbaby · « **Reply #316 on:** April 28, 2009, 04:55:59 AM »

Congrats Zach! Sounds like it was a pretty good first meet experience.

Congrats on the PRs!

Stubborn · « **Reply #317 on:** April 28, 2009, 03:09:32 PM »

I hate the feeling before your first lift too. Great job nonetheless!

11venthhour · « **Reply #318 on:** April 28, 2009, 07:16:26 PM »

good job man!

tonymctones · « **Reply #319 on:** April 28, 2009, 08:10:09 PM »

congrats bro good work, you look like big dude for 175

Zach Trowbridge · « **Reply #320 on:** May 06, 2009, 01:55:15 PM »

Catching up on the last couple workouts, I'm just copying and pasting these from the SuperTraining forum:

4/30/09
Max Effort Bench

Close-Grip Incline Press
45x10
95x5
115x5
135x3
145x3
155x3

Close-Grip Throat Press
95x10
115x10
135x10

Upright Row
65x10
2x85x10

T-Bar Row
2x90x15
115x10

Giving inclines a shot in the ME rotation to see how they work - I'll keep them in for 10-12 weeks, if they go up but my bench doesn't then I'll drop them.

Zach Trowbridge · « **Reply #321 on:** May 06, 2009, 01:56:13 PM »

5/2/09

DE Squat/Dead

Box Squat onto blue foam pad
145x2 (easiest this has ever felt, I'm pretty sure it actually popped up off my shoulders at the top)
175x2
195x2
(added belt)
235x2
255x2 (barely, left the mono set too high and fucked my setup)
(added Metal IPF V-Squatter, straps down)
245x2
255x missed, everybody told me this looked fucked from the start for some reason
255x2

Sumo SLDL
2x195 + 2 chains x5
215 + 2 chains x3

Back Raise on GHR
3xBWx10

Plank Leg Extension
2x20

A couple of interesting things about today - first, I'm using a lot more weight than the last time I did speed squats with straight weight, which is pretty awesome. I think it's a combo of getting stronger and getting my form a bit tighter. Second, squatting with the suit is interesting for sure. I'm sure I'll need to have some adjustments done on it, and I think it would fit really well if I gained another 10lbs. I'll probably try and get in it at least once a week for the next 2-3 weeks to break it in.

Zach Trowbridge · « **Reply #322 on:** May 06, 2009, 01:57:06 PM »

5/4

DE Bench

Bench press w/ band around wrists
45x10
95x5
115x3
3x135x3
3x155x3
2x175x3

#5 Pin Lockout
3x205x3

Barbell Shrug
2x155x8
2x175x8

Hammer Curl
2x35x12

2nd session:
Blast Strap Pushup - 25,15,10=50
Blast Strap Row - 25,15,10=50

Zach Trowbridge · « **Reply #323 on:** May 06, 2009, 01:58:13 PM »

5/06/09

ME Squat/Dead

Reverse Band Box Squat (14" box)
45x10
95x5
135x3
(added doubled minis)
225x3
275x3
315x1
345x1
365x1
(added suit bottoms)
365x1
405x1
(straps up)
405x1

Sumo Dead off mats (2-3" off ground)
(suit bottoms)
275x1
315x1
(straps up)
365x missed conventional stance, couldn't get down to get set up very well

Olympic Front Squat
95x8
115x8
135x8

Face Pull w/ 2 mini bands
3x20

Did some more suit work to break it in, then I'll stay out of it for a few weeks. Both my 405 attempts had something wrong with them other than the lift itself - the first time with straps down I got the lift but missed getting it in one j-hook so it ended up on the pins and wrenched my thumb. The second time with straps up I got a couple of side spotters along with my training partner back-spotting me, and one guy pretty much grabbed the right side of the bar and yanked when I was about halfway up just because I had slowed down. If you see the video the bar literally looks like it shoots up over my head on the right side. Pisses me off because I KNOW I had the lift and I probably won't let it go until I hit it again.

I'll get the video up later tonight.

Zach Trowbridge · « **Reply #324 on:** May 06, 2009, 11:21:08 PM »

Yesterday's squat video: