Giving it another go

[11venthhour]

i am going to do the same meet i did last year. i am just waiting on my vacation approval, even if it dose not get approved as long as they are lenient with the weigh time i will be able to do it!

first real day back
Week 1 70%: Squats

squats
bar warm up
135x8
185x8
225x8
275x8
275x6, gassed!

box squats (speed)
135, 155, 175, 195, 215x3

seated ham curls
70x12x3

leg raises
4 sets of rep out, 4th set no so pretty


well i just found out about the meet so i was going to take this week off but i will begin my prep instead. so if there is any advice let me know!
i never did the mock meet with my buddy because of the snow here in MD that day, and then i went on vacation and got fatter!
on my lunch break tonight i will be doing a half hour of cardio and some stretching. so hopefully i can stick to that as well.

[11venthhour]

cardio
20 min elliptical
water
20 min tread mill

keep the heart right around 140.................. i was walking


i am going to take the cardio more serious this time around. i will probably cut it out 2 weeks out.

[11venthhour]

missed new years eve because i was working
missed new years day because of the gyms limited hours that day

saturday
bench like work out

bench
bar warm up
95, 135, 185 x8
230x8
230x7, would have had 8 but i hit the peg on the way up

speed bench
CG
135, 155, 175x3
reg
175, 195, 215x3

DB should press
55x8
65x8
75x7

lat pull down pulled to the upper chest super setted with tri cep push down 3 sets

shrugs
worked up to 325x7


kind of a hodge podge work out today because i missed some days because of the holidays. all speed work was paused on the chest for at least a count of one.

[11venthhour]

sunday - dead lift

dead lift
bar warm up
135, 185, 225, 275x6-8
295x8x2

GMs
135x10x3

speed dead lifts
185, 205, 225, 245, 265(no so fast!)x3

underhand pull downs
3 sets of 8

DB curls
worked up to 60x5


i didn't think i would have time to go today but i did! the GM went well i will bump up the weight in the coming weeks. and i finally remember to do some speed work, all of it was done at a 2 inch deficit.
cardio tomorrow

[11venthhour]

30 mins of cardio
some stretching

diet is going well.

[11venthhour]

bench
245x7 (75%)

CG  bench
185x7
185x6
135x7

floor press
135x8
165x8
195x7
225x6

DB extensions
100x6-8x3


man it was crowded tonight. i will squat in the morning when i get off of work so i can be back on schedule. i wanted to squat tonight but there was actually people using the squat and for its intended purpose!

[11venthhour]

squats

squats
295x7(75%)

box squats
185x3x2
205x3x2
225x3x2


just a quick in the morning after work. i skipped cardio when i woke up because i am feeling a bit under the weather.

[11venthhour]

dead lift
315x7

speed dead lift
205x3x2
225x3x2
245x3x2, not so fast on the last set

GMs
135x8
155x8
175x8

lat pull downs
3sets of 8

the 315 was pretty easy. so now the initial 2 weeks of my prep is done. the next 4 weeks will be a little more intense. i have been doing a lot more reps in the warm up than i have in the past. but i am going to start cutting it down a bit and focus more on my main working set. i actually lost weight! i am down to 225. 5 more and i can make the weight class i don't want to be in. well one weight class at a time i suppose

[11venthhour]

saturday the 9th

DE bench

speed bench
135x10x2 warmup
155x3
175x3
195x3
215x3, slow

OHP
Worked up to 155x6

side laterals
4 sets

tri cep push down
1 set, my elbows were aching so i stopped

cardio 15 minutes


this was a smeh work out if there ever was one. i hadn't slept yet form work so i was beat and a little under the weather. legs when i get off in the morning!

[11venthhour]

Tuesday AM (after work)

squat day

squats
warm ups
275x5(70%)
315x6(80%)

box squats for speed
185, 205, 225x3x2 6 total sets

seated ham curls
70x12x3

stretching

Tuesday night (after i slept)
elliptical 35 minutes
back extensions
ham raises


what a busy day! i need to bump my intensity up a bit though. i felt like i could have gotten more on the squats but i just didn't push myself. with that said all 6 reps were deep with no question!
cardio sucked.

[11venthhour]

Bench thursday morning

bench
warm up
205x5 (62%)
235x5(71%)
265x5 (80%)

CG Bench
155x8
175x8
195x8

rack press, unknown reps
185
205
225

tri cep push downs
4 sets of 12


everything is going well. i will not make the 198 class, but i will make the 220. last year i quite dieting when i was at 212 and i have not been that light since. so this time i am going to keep it coming and see how close to 200 i can get!

[Stubborn]

Solid, consistent work. Nice!

[11venthhour]

Solid, consistent work. Nice!

Thanks man!

Tabbatta styly cardio 5 rounds on the elliptical
light curls - in the 12 rep range.

dead lift when i get off of work this morning. yay!

[11venthhour]

dead lift
warm up
275x5
305x5
335x6(80%)

at the top of the knee rack lock out for "explosiveness"
225x3
275x3
315x3
365x3
405x3, no very explosive

bent rows
135x10
155x10
175x7

lat pulldown
3 sets of 10

DB shrugs and rear lateral superset
just messing around really


i moved faster today than i usually do. so i threw some shrugs inat the end.

[11venthhour]

squat day

squats
warm up
255x5
295x5(75%)
335x5(85%)

box squats for speed
185x3x2
205x3x2
225x3x2, the 3rd rep in each of these were not too fast at all!

seated ham curls
70x12x3

tabbatta style cardio on the the elliptical, 6 rounds

worked hard, still fat, everything is pretty the same then.

DAMN YOU DIET!

[11venthhour]

bench day

bench
warm ups
205x5
245x5(75%)
280x3(85%)

CG bench
155x8
175x7
195x5

floor press
135x5
185x5
225x5
275x2, what a fail that was!

DB tri cep extesion
100x8x3

super set lat pull down and tri cep rope extensions all light weight


man i must have over estimated my max. i fell super short on 280 today, i really grinded it out on the last rep.

[11venthhour]

dead lift day

deadlift
warm up
275x5
315x5
355x5

below the knee lock outs for explosiveness
135x3
185x3
225x3
275x3
315x3
365x3
405x0 

cable rows
a bunch of sets


pretty decent day. i was upset that i didn't even get one with the 405 lock out but i was pretty beat. then i got kind of hell bent on doing the entire stack with the cable rows, which i did not do!

[11venthhour]

squats

warm up
275x3
315x3
355x3

front squats for speed
135x8
155x6
175x6

SLDL, i was trying to be explosive
135x5
185x5
235x5
285x5


today was good day. i thought i would get more with the 355 though. i got on the scale and i weighed 220. i am down 8 lbs since the monday after christmas. so i am still fat but i am not longer tittering on the edge of morbid obesity, just obesity

[11venthhour]

tuesday - i did not feel like doing 60 minutes of cardio today day

30 minutes bicep forearm training, nothing amazing

15 minutes 8 rounds of tabbatta
15 minutes moderate cardio - 120-130 BPM

i am just below 220, yay.
i am alomost to where was last year, which was still 20 lbs too much, no!

[11venthhour]

bench day

warm up
235x3
265x3
295x2

CG bench
worked up to 195x7

floor press with DB
worked up to the 70's for 10


man what a shitty bench day. the guy spotting me on my last set could not keep his hands off of the bar so it was ruining my bar path, then he tried to rack it after one. also i have been taking in less calories, and i am really feeling it this week. i will finish up with some tris in the morning. also i have missed my DE day 2 weeks in a row and i am thinking that is having it effect on my benching.
sadness

[11venthhour]

dead lift day

warm up
295x3
335x3
375x7 

good morning
135x8
185x8
225x7

bent rows
135x8
185x5
225x8

under hand pull downs
3 sets

i was in the groove for deadlifting today. i could have gotten one more but i was winded, got to do more cardio!

[11venthhour]

DE day

bench for speed
warm up

CG
145x3
155x3
165x3
175x3

reg grip
175x3
185x3
195x3
205x3
225x1
245x1
265x1

shoulder press
worked up to 170x5
190x0 fail

side laterals

DB behind the head tri cep extensions

curls


i decided to push squats back a day because i have been missing my DE day for press work. i did get to work with some chains with the squat, and now i have to have some!

[11venthhour]

bench day

bench
warm up
225x5
245x1
265x1
285x1
305x1
325x1
345x0, fail - i got greedy!

CG bench
135x5
155x5
175x5
195x4

floor press
135x8
185x5
205x5
225x4

tri cep push downs
a bunch of sets

pull downs to the chest
3 sets

shrugs
i worked in with someone


i didn't feel particular strong today but i just kept going. i guess my hang up now is off the chest but the lock is strong. i just got another job so now i will not be able to compete on the 20th because i will be moving that weekend.
i think i will go and video my lifts hopefully.

[11venthhour]

squat - dead lift, yesterday

squat
worked up to 375 for 1

dead lift
worked up to 405x2


this week has been rough as far as getting in the gym so i did squat and dead lift in 1 day on the 95% wave week so it was a bit taxing. i got into bullshitting with someone about training for my last set and i lost all motivation for the dead lift. i did some interval training or at toyed around with it. some squat pushes and pull ups etc.
on a side note i weighed the weights after my dead lift plus the 5 extra for the bar it was just shy of 430! i just go by 405 because that is what it should weigh.

[11venthhour]

last day for a while day, damn you snow!

box squats
worked up to 275x3 pretty quick

dead lift
worked up to 305x3 definitely fast!

bench
worked up to 225x3, all big pauses still fast!