Giving it another go

[11venthhour]

Do you have a link to this?

this is for md, and generally its held at the end of november form what i read. just goggle md powerlifting, or what ever state you are in and i am sure they will have something. where are you from?

did some back stuff
135, 225, 315, 365, 405x5 rack pulls form 2 inches below the knee

did an assortment of pulldowns
15 minutes of cardio

monday back to the grind!

[splinterhands]

where are you from?

Virginia. 

[11venthhour]

Virginia. 

http://vapowerlifting.proboards.com/index.cgi?
i was looking around there and they have a ton of events scheduled before the year end. if the site is an indication the VA scene is a little more organized than the MD one.

but the MD states will be held in annapolis, and the only they have on the site is that it is usually held at the end of november/beginning of december.

[splinterhands]

Thanks.  Can I PM you some questions about how the meets go?

[11venthhour]

Thanks.  Can I PM you some questions about how the meets go?

go for it. i will try my best to answer what i can!

squat day
5 minute warm up on the elliptical
bar warm up
135x5
185x5
225x5
275x5
290x5
310x6

squat to a box
185x3x6, 30 second rest in between sets

laying ham curls
70x10
85x10
100x10

standing calf raises
130x12x3

it was nice to get back to some heavy lifting. i am attempting to do a modified 5/3/1 for the next meet, i will cycle through 3 times before the meet trying to increase my max with every 4 week cycle. i finally feel my form is good to go on the squat for where i am at with my strength. i also laid next next to my bed for 10 min and tried to do as many crunches as i could, i looked like a beached whale gasping for air, sadness

[11venthhour]

bench day

warm up
bar, 95, 135x5

185x5
235x5
250x5
265x6

CG bench
155x10
155x8x2

DB behind the neck extensions
80x10
90x10
100x8

tri cep push downs
3 sets of 10


so all is well. i skipped cardio yesterday because legs were still super sore from the day before. it makes me think i have been taking it easy with the training making huge jumps in weight just to really only work on the last set. so hopefully this pays off in the end.

[11venthhour]

epic failage of picking shit up off the ground

dead lift
135x8
225x6
325x5
345x5
370x1, what a fail this was

SLDL DBs
80'sx8x3

6 sets of pull down, 3 under 3 over for 8-10 reps


man i thought i would get 5+ reps out of the 370 but my legs are still fried form squats. i spent 5 minutes getting myself ready for it, which i never break for that long. then i got there pulled it up pretty fast consider how things were going so far, but then left leg buckled a bit, so then i just didn't want to push it too far. maybe i will cut down the box squats this week and see if my legs will heal faster. it kind of threw my whole work out off. my diet has sucked all week. i finally went shopping today, so i am thinking about resulting to a tupperware life style for a few weeks.

[11venthhour]

presses (saturday)

speed bench
warm up bar, 95, 135
155x3x4

incline press
135x8
155x8
185x8

shoulder press
95x10
115x8
135x8

tri cep press down
3x10

DB curls
30x10
40x10
50x8

BB curls
65x10
75x10
85x8

took some singles on the dead lift


work on some  speed on the bench. other than that it was a pretty decent workout. i worked on my dead lift as well. i think i got it now.

[11venthhour]

Sunday - swimming with the kid
Monday - hours in the car to buy a dog

Tuesday - Squats
bar warm up
135x8
185x6
225x5
285x3
305x3
330x4

squat to a box
185x3x3

laying ham curls
90x10
100x10
110x8

super set 
leg raises and calf raises (130) 3 sets

still working on my squat form. but everything is still going well. i am breaking parallel with every squat hams touching calves for the most part.

[11venthhour]

bench day

warm up
bar, 95, 135

185x5
245x3
265x3
280x4

cg bench
155x10x3

skull crushers
55x10
75x8
95x8

floor presses, unknown reps
135, 185, 225

well i didn't even feel like working out and it turned out pretty good. i was supposed to do 3 of the 280 and i got 4 so that is pretty cool. diet sucks still but i guess i am just going to slowly lose the weight and maybe next year i will compete at the 198 class.

[Stubborn]

Gotta love it when you go in and feel like crap but you somehow push through. Way to keep at it bro! Weight loss and strength training are two things that should never have been paired IMO.

[11venthhour]

Gotta love it when you go in and feel like crap but you somehow push through. Way to keep at it bro! Weight loss and strength training are two things that should never have been paired IMO.

it felt good and gave me good vibes for todays workout. agreed on the dieting. i just want to make sure i make the 220. on deload weeks i will focus on cardio and the lighter lifts. then after the next meet i will spend the month "body building" and setting up a game for next year!

[11venthhour]

dead lift

warm up
bar, 135, 225

275x4
335x3
365x3
390x4

SLDL
135x10
155x10
185x10

shrugs
225x8
275x8
325x8

sets of lat pulldowns 10 reps

well i made up for last week's disaster of a work out. i think i finally worked out the basic form for dead lifts. my lower back was not as tight today as usual and i pulled more weight. i am pulling at about a 1 inch deficit and the bar i am using is thicker so hopefully that will pay off come contest time.
diet still = shit, but its a bit less stinky today

[11venthhour]

squat day

squats
bar
135x8
225x7
275x5
310x3
345x3

box squats
185x3x6

laying ham curls
100x10
110x10
120x6

standing calf raise supersetted w/leg raises, 3 sets

this was a pretty decent workout. my squats are steadly improving. i think i will be around the 380-400 marker for the next meet!

[splinterhands]

i think i will be around the 380-400 marker for the next meet!

Not bad at all!

[11venthhour]

Not bad at all!

for my body weight, not too great either but there is always next year!

thanks though!

[11venthhour]

cardio
10 minutes on the elliptical
5 minutes on the stairs, realized i hate the stairs
15 minuets on the treadmill
5 minutes on the elliptical

i spent 45 minutes in the pool with my daughter too, and i am sure chasing her while making monster noises and sucking in the gut the whole time did something for fat loss!

[splinterhands]

I think an hour or two playing around in the pool is probably the best cardio ever invented.

[11venthhour]

I think an hour or two playing around in the pool is probably the best cardio ever invented.

damn it my 45 minutes was not sufficient

[11venthhour]

bench

bench

warm up - bar, 95, 135
185x5
235x5
265x3
295x3

CG bench
155x10x3

DB extensions behind the head
80x10
90x8
100x7

shrugs
225x8
275x8
325x6

DB curls with 15lbs rear laterals
45x8
50x8
55x8

i got a lift and a spot on the 295, but the hand off through off my set up but i still grinded the 295 out, but i felt like i had more in me but i was real lose so i racked it. diet is getting better again!

[11venthhour]

elliptical - 25 minutes
treadmill - 15 minutes
ab work
 

[11venthhour]

2 dat late dead lift day

warm up bar, 135, 225

335x5
365x3
410 miss
410x1

SLDL
185x8
205x7
225x8

lat pull downs
3 sets of 10

bench
155x3x3, all paused on the bottom

shoulder press
95, 115, 135x8


well i missed the gym 2 days in a row and i drank last night and it showed. i could not get into the groove at all, well its a deload week next week so hopefully this doesn't throw my schedule out of order.
i threw some bench in there for fun because my work out wasn't going all that great!
i will weight myself again next week but my waist is down an inch!

[splinterhands]

waist is down an inch!

Any chance you might make 198 by your next meet?  It sounds like the diet is going well for ya.

[ripitupbaby]

elliptical - 25 minutes
treadmill - 15 minutes
ab work
 

LOL!  Good times!   

[11venthhour]

Any chance you might make 198 by your next meet?  It sounds like the diet is going well for ya.

i am trying not to focus too much energy on it. i will get down to what i get down to for the meet in novmberish. next year i will put more thought into getting into the 198 class, but i am hoping to be at least in the 2-teens, maybe even in the low 200's. how is your progress going?

LOL!  Good times!  

no, not really, as i have indicated by the crying smiley ........................ .............