Author Topic: Prep for - nothing, really.  (Read 174543 times)

Stubborn

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #250 on: March 10, 2009, 02:53:06 PM »
I know the throat press isnt meant to be particularly fast, thats fine. Im not sure what the improved speed would indicate as far as a 1rm increase but it would be interesting to find out. When are you going heavy on a full press again?

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #251 on: March 10, 2009, 04:04:36 PM »
When are you going heavy on a full press again?

Frankly, I'm thinking about just re-testing at the meet.  Knowing the way I am, I think if I retest between now and then it's going to fuck with my head and I won't do what I'm capable of at the meet.  I'll probably open with what I used to max with and go from there.

Lower Body ME

#3 Rack Pull (just above knees)
45x5
95x5
135x5
185x5
225x5
275x5
315x3
365x3
405x1
455x1 50lb PR
475x MISSED
365x5
365x5

#8 Pin Squat
135x10
185x10
225x10

#7 Pin Squat
185x8

Bastardized GHR elevated 6"
2xBWx12
(switched to elevated 12")
BWx5
BWx8

Farmer's Walk with towels wrapped around handles
3x50x100'
2x50x50'
(removed towels)
3x50x100'

Zercher Decline Situp
45x12
85x10
105x6

Got a bit greedy with the rack pulls, should have just settled for a big PR and called it a day.

Stubborn

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #252 on: March 10, 2009, 07:59:04 PM »
I would open slightly under your old max, just by a few pounds. But youre right, it may very well fuck with your head.


Nice 50lb PR! :o

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #253 on: March 11, 2009, 05:37:07 AM »
I would open slightly under your old max, just by a few pounds. But youre right, it may very well fuck with your head.

I think so.  I like using conjugate training primarily because it's not making me do bench/squat/dead every week, because for some reason I have some mental blocks that are keeping me from moving weights that I know should be easy.  But if I'm doing similar movements - floor press or CGBP, for example - I'm cranking weights that are either right at or slightly below my old bench max.  So I'm sure I can set a few new PRs at the meet, I just need to get my head right.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #254 on: March 11, 2009, 02:06:03 PM »
Quick recovery/extra workout:

SLDL's
2x95x10

Seated Goodmorning
2x45x12

Hammer Strength 1-leg Curl
35x15
40x12

5 minutes foam rolling

I also spent about 15-20 minutes in the jacuzzi here letting the jets beat the crap out of my lower back, glutes and SI joint.  Feeling pretty decent right about now.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #255 on: March 12, 2009, 03:00:56 PM »
Upper Body ME

Standing Overhead Press
45x5
65x5
85x3
95x3
105x3
115x3
125x1
140x1
150x1 (push press)
135x3 (push press)

Floor Press with Micro Bands
2x135x5
135x5 with 10-second lockout
155x3 with 10-second lockout

Rolling DB Extension on floor
27.5x8
5x30x8

Short workout, will do some more assistance stuff after my next round of clients.  It was pretty fun today, I had 3 other guys training with me so it helped keep my mind off whoever jacked my sled from the trainer's office.  One guy is a strongman competitor, hence the OHP as a max lift today.  Fine with me since I'm competing raw so I could use the extra delt work anyway.  As usual, I got some video and I'll throw it up later.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #256 on: March 12, 2009, 03:48:48 PM »
Finished my assistance stuff for today:

Reverse Band Pulldown
3x mini x 20

CV Pulldown
50x15
60x15

Straight-Bar Pressdown w/ mini band
25x15
30x15
35x15

Took about 15 minutes to finish all that.  Felt good.

Also, I'm still pissed off from this morning - somebody stole the pulling sled I bought from EFS that I had been keeping in our private training office here at Gold's.  Goodbye, $200.

ripitupbaby

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #257 on: March 13, 2009, 06:57:26 AM »
Also, I'm still pissed off from this morning - somebody stole the pulling sled I bought from EFS that I had been keeping in our private training office here at Gold's.  Goodbye, $200.


 :o    >:(


:)

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #258 on: March 13, 2009, 08:55:27 AM »
Fast workout today, not used to working out this early in the morning and I don't think I ate enough.

Lower Body DE

12" Box Squat
45x5
65x5
85x2
105x2
125x2
(added light bands)
8x125x2

GHR on angled back extension, 6" step box under the back
BWx12
10x10
20x6

45-degree Barbell Back Raise
2x20x20

Stubborn

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #259 on: March 13, 2009, 10:50:36 AM »
What kind of dirtbag steals someones equipment? Put something nice in there again and video tape them so you know who to beat with a dumbbell! >:(

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #260 on: March 13, 2009, 01:43:02 PM »
What kind of dirtbag steals someones equipment?

Apparently someone with balls the size of volleyballs, I guess.  I'm pretty positive I'll never see it again.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #261 on: March 13, 2009, 03:58:33 PM »
2nd session of the day, just finishing some accessory stuff I skipped this morning:

18" Barbell Step Up
45x12
65x6
85x6

Pulldown Abs
60x20
65x20
70x20

Cable Side Bend
80x15
100x10

Knees have been a little stiff today, I ordered a foam roller for my post-injury treatment so I may have to start doing some IT/quad/ham rolling as well to keep my knees healthy.  Maybe a few TKE's a few times a month for prehab/rehab as well.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #262 on: March 13, 2009, 07:43:33 PM »
Yesterday's video:


Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #263 on: March 14, 2009, 12:09:28 PM »
Starting to think that I might be doing just Bench-only at the USPF meet in April.  My lower back lately has been flaring up pretty terribly from my accident, so bad that earlier this week I ended up on the floor of my bedroom immobilized for about 10 or so minutes because my lower back/SI basically locked up completely on me.  I had talked to Louie at the Sacramento seminar about trying to get the insurance settlement to include a reverse hyper in it for rehab because it seemed to help when I tried it.  In the meantime I'm back to getting 2-3x/week chiro adjustments but it doesn't seem to be getting much better, just not a whole lot worse.  This blows.  I've pretty much tried everything at this point - I stretch for a good hour daily, I foam roll myself so much I'm warping the rolls at work, I do chiro, jacuzzi therapy, contrast showers, you name it, I've tried it.  I'm starting to think this might actually never go away.

tbombz

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #264 on: March 14, 2009, 02:00:33 PM »

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #265 on: March 14, 2009, 02:41:47 PM »
The skinny guy in the hat.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #266 on: March 16, 2009, 01:11:59 PM »
Went ahead and registered for the April meet for full power, so it looks like I can't back out now.  I'm hoping for the best with my low back in terms of squat/dl performance, but just getting up on the platform will be good for me.  Worst case I use 70-80% of my 1RM just to get some official numbers and focus on my bench, but I'm hoping it won't be necessary to do that.  In the meantime I'm going to ditch any sort of pulling or GM movement for the next few weeks to do as much as I can to keep stress off the area.  I'll pretty much just be doing Zerchers, belt squats, and reverse band box squats as my ME movements and keep them to a 3-5RM.  I'll keep doing some extra glute/hamstring work once a week as well.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #267 on: March 17, 2009, 03:09:58 PM »
Yesterday's session:

Upper Body DE

Floor Press
45x5
65x5
85x5
105x5
125x5
8x145x3
185x3
195x3
210x3 w/ 10-second lockout

Standing Dumbbell Press
35x20
40x10

Matrix Machine Row
5x130x10

Bench just keeps getting better - it wasn't long ago (mid-January) that 215 was a shaky 1RM with no pause for a floor press, and yesterday I hit 210 for 3 using 2-second pauses after all that dynamic work.  I'm feeling pretty good about my bench performance.  Wish I could say the same for my squat/dl.

11venthhour

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #268 on: March 18, 2009, 12:13:40 AM »
cool videos!

there were definitely a couple guys at the lift i did that just took easy on certain and went for records on there choice of lift. most of only took 1 of the 3 of lifts they were not focusing on, just so they would have something on the records.


Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #269 on: March 18, 2009, 01:06:03 PM »
Yesterday's workout:

Lower Body ME

14" Reverse Band Box Squat (with doubled minis)
135x5
185x5
205x5
225x5
245x5
265x5
275x5
285x5

Bastardized GHR on a back extension elevated 6" in the back
micro x 15
mini x 15
monster mini x 15
mini + monster mini x 10

Cable Pullthrough
3x150x15

superset w/

Pulldown Abs
3x60x20

Extra accessory stuff from this morning:

More 6" GHR
3xBWx8

TKE's
2x light band x 20

Cable Side Bend
2x100x20

Doing 3 and 5RM's on ME for lower body while my back is recovering and am taking out any pulls for the time being.  Trying to stay healthy for the meet and get some extra volume in at the same time.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #270 on: March 19, 2009, 06:55:05 PM »
Thursday, 3/19

Upper Body ME

Close-Grip Reverse Band Bench Press w/ light bands
135x5
155x5
175x5
195x5
215x3
235x3
255x3
275x1
285x1 (regular bench grip)

Straight-Bar Pressdown w/ mini band
40x10
45x10
50x10
55x8
60x8

Corner 1-Arm Barbell Press
25x15
45x15
55x10

Blast Strap Bodyweight Row
2xBWx12
2xBWx10

Extra accessory from tonight:
Skullcrusher to forehead
45x10
55x10
65x10
75x10

Reverse Cable Flye
4x30x15

Decline Situp
2x #4 (almost full decline) x 15

Beat my old wide-grip PR on reverse bands with a close-grip today, so I thought that was pretty substantial.  Then opted to do another single with a wide-grip and get another PR out of it, so it was a good day.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #271 on: March 20, 2009, 07:26:12 AM »
Just got my APT singlet in the mail yesterday, suffice it to say I feel very weird wearing these things.  I'm wondering if I shouldn't do at least one session each of bench training and squat/dl wearing it before the meet to get used to it, or if it really will matter that much.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #272 on: March 20, 2009, 03:14:01 PM »
Got back from the chiropractor, he told me basically what I was already thinking - if I do any squats or deadlifting at the competition, it should be at 75-80% of my 1RM just to get some numbers up.  My back isn't recovering very easily and I need to get it back to at least 90% again before I start focusing on heavy lower body stuff.  For now I'll probably just stick with belt squats, GHRs, back raises and CV cable deadlifts along with maybe some banded good mornings and leg curls at home.  This definitely sucks, I was really hoping to be able to go all out for this comp, but like my chiro said, there will always be other meets.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #273 on: March 21, 2009, 12:24:55 PM »
Lower body accessory/rehab stuff at home:

Bent-Leg Hip Extension
4xBWx15

Prone Leg Extension
3xBWx15

1-Leg Glute Kickback
2x mini x 15

Squat-Stance Band Good Morning
2x average x 20

Swiss Ball Crunch
BWx15
BWx12

10 minutes of low back foam rolling

Doctor's orders to lay off any vertical loading of the spine, so pretty much any barbell movement for the lower body is out for at least a few weeks.  Maybe this will be an okay thing, maybe all the extra accessory stuff and the deloading on squat/dl will actually help instead of hurt.

11venthhour

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #274 on: March 21, 2009, 08:41:20 PM »
Just got my APT singlet in the mail yesterday, suffice it to say I feel very weird wearing these things.  I'm wondering if I shouldn't do at least one session each of bench training and squat/dl wearing it before the meet to get used to it, or if it really will matter that much.

when i put one on for the first time, i thought i wouldn't be able to wear it! when the lift started i didn't even realize i had it on. it almost seemed normal because everyone else was wearing it too!