Giving it another go

[11venthhour]

DO IT!!

DO WHAT!
the meet, i think i am going to end up doing it. as i am prepping for it essentially. i will know after thanksgiving for sure.

[11venthhour]

Friday
40 minutes of mind numbing cardio
stretching

Saturday

deadlifts
135x8
185x8
225x5
275x5
315x5, felt great up to here
355x5, i leaned too far in and i tweaked my back

SLDL
135x8
155x8
175x5, my back was too sore to continue

underhand lat pull downs
3 sets of 8

3 sets of back extensions at BW
3 sets of reverse hyper w/10lbs DB, trying to learn the motion

still trying to find my groove with the deadlift. i leaned too far in on rep 3 and tweaked my back a bit but i am fine, i just thought i would get more than 5. oh well next week starts the count down. i will do these weeks in a 5/3/1 fashion. diet is whatever at this point. i am down to 220 again but i am getting bored of counting calories, so i am just going to do moderate cardio daily

[11venthhour]

10 minutes of ab work
10 minutes of jump rope


how pathetic was this?!
well i have decided that lack of ab strength, flexibility, and conditioning may be some or all of my main problems! i am going to start doing more real cardio and screw if it makes my legs sore all week or not and more ab work.

oh yeah, still fat

[11venthhour]

squat day

bar warm up
135x8
185x8
225x6
245x5
290x5
325x6 

front squat somewhat fast
135x8
155x8
175x6, gassed

ham curls
90x10
105x10
120x10

back extension
bwx10x3

knee raises
3 sets


not a bad day, 325 for 6 is a PR. all deep! best workout in a couple weeks.

[11venthhour]

bench day

bench
95xwarm up
135 fora handful
185x8
215x5
245x5
275x5.78 i got a little spot close to lock out

CG bench
155x5
175x5
195x5
215x5

incline bench
135x5
155x5
175x5
195x5, my pushin' bones were wore out at this point

DB tri cep extension
100x8x3

tricep push downs
3 sets of 20ish

i almost got the 275 for the 6th rep but i got gassed. i think my legs were pretty sore and every time my legs are sore i feel it in my set up. i think i have lost weight because i just have not felt like eating lately, i will find out this weekend.

[11venthhour]

dead lift day

dead lift
bar warm up
135x8
185x5
225x5
290x5
335x5
380x3 arg

lat pull downs
3 sets of 10

bw back extensions
3 sets

rack pulls
135x5
225x5
275x5
315x5x2


well i tweaked my back again on 335. but i think i figure out some form failures. i am going too wide for conventional and i lean forward on certain reps getting too lose. so i am going to work on staying tighter and my stance width this coming week.

[11venthhour]

squat day

squats
bar warm up
135x8
185x8
225x5
275x3
305x3
345x4

box squats, trying to be explosive
135x3
155x3
175x3
195x3
215x3
235x3

seated ham curls
75x8
115x8
155x5

calf raises
sets for reps

squats went well today. i was able to stay super tight. i was going or 5 but i felt the fail would be strong with that rep so i wanted to end on a good note so i did a BB quarter rep.
every has been telling me i look like i have lost weight. so i will keep it at that for now.

[11venthhour]

bench day

bench
135x8
155x8
185x5
225x3
255x3
290x4

CG bench
185x5
205x5
225x5
245x4

incline bench
155x5
175x5
195x5

DB tri cep extensions
100x8x3

lat pulldown to the chest
3sets of 10

DB curls for fun!

i had bit of a longer work out because its my last day in until friday. today's workout went very well, i felt beat but i guess i must have felt strong. i got gassed out but the 3rd set of inclines so i just stopped there.
happy turkey day to the dedicated getbig warriors that will continue on even with the holiday!

[11venthhour]

deadlift, friday

dead lift
bar warm up
135x8
185x8
225x5
275x5
315x3
355x3
400x1, missed the first one

bent rows
135x8
155x8
175x8

underhand pulldowns
150x10x3

DOH SLDL, trying to them fast
135x5
185x5
235x5
285x3

well i found out some other news about my gym i hate now. the plates are new and are coated in rubber so they weigh more than what is labeled and their olympic bars weighs 50 instead of 45. so now i am puling more weight than i want to and pulling from a half inch deficit. so this is another dagger in my dead lift program. since i tweaked my back pretty good a couple months a ago i never really maxed out here so my other lifts have not been effected as much. i weighed my plates after my dead lift, after some guy told me that i just made a pretty good pull at about 435, so i weighed everything and it was about 425 in weight!
so good news is that i am closer to a 400 squat than i thought and my bench has gotten better than i thought, but my dead lift has suffered. so i am going to max out on the dead lift next week at my gym to see where i am at here (a heavy 2-3). then on the 19th i will max out in a real gym to see where i am at for the new year.

[11venthhour]

DE day

bench for speed
warm up
145x3
165x3
185x3
205x3
225x3

OHP
65x5
95x5
115x5
135x5
155x4

DB side laterals
15x10
20x10
25x10
30x10

DB tri cep extensions
100x10x3

BW dips
3 sets

camered bar curls
75x8
95x8
115x8

DB curls
30x8
40x8
55x6
30xrep out


the benches were done with a pause at the top but as hard as i could go. OHP/military press went better than last time, i want to break 200 before the end of the year.

[11venthhour]

squat day

squats
135 warm up
185x8
225x7
275x5
315x3
365x2 - 95%

slightly above parallel squats to the bench, trying to be "explosive"
135x3
185x3
225x3
275x3


so i finally brought the camera to the gym to video my squats and of course i picked a bad angle. it looks a little high, but i can not tell because my gut and my baggie shorts and the leaning forward is getting in the way. but the guy next to me lifting said that i went below parallel.
since i am now not doing the meet this month because of work, i am goin to my buddies gym where they have real plates and i am going to max out for the new year. i am going to do the navy meet again though. so i will have vacation time to use so i will definitely be able to do it.

[The BEAST]

where are you from?  Since you aren't doing the December meet you should do the january meet!

It looks like you tweak your back often, do you think it is becasue of the weights or your pull?  Have you considered changing to Sumo?  I think it takes a lot of stress off the lower back.

[11venthhour]

where are you from?  Since you aren't doing the December meet you should do the january meet!

It looks like you tweak your back often, do you think it is becasue of the weights or your pull?  Have you considered changing to Sumo?  I think it takes a lot of stress off the lower back.

baltimore md, the home homicide! i think the navy meet i did earlier this year is in february, so i am doing that one. since it will be a new year i will have vacation days so work will not be a hang up this time!

the back thing is trying to acclimate to the new gym. the weights themselves are smaller so i am pulling form a deficit. and i am trying to improve my form as well. at the start point i realized my shoulders are in front of the bar. so i have corrected that. i may start dead lifting at another local gym if my friend can get me in for free so hopefully the odd weights at the Y will not be an issue anymore!

[11venthhour]

bench day

bench
bar warm up
95xwarm up
135xwarm up
185x8
225x5
265x3
305x2

cg bench
205x5
225x5
245x5
265x4

behind the head extensions
100x10x3

shrugs
135x5
225x5
275x5
315x5

bench went well today. i should have gone for a 3rd on the 305, but i went to go and rack it on the 2nd one and my spotter said he hadn't touched the bar yet so i went for a 3rd but i had already loosened up too much and it never went up! then on 265 for the close grips i must have slipped out of position because i hit the pegs on the 2nd and 3rd rep throwing me off a bit. all in all it was a great day for me.
diet is back on today, i know how many times have i had that in my log

[11venthhour]

dead lift

worked up to a single at 405

bent rows
worked up 215x6

under hand pull downs
3 sets of 10

back extensions

leg raises


what a day. well this will be what i consider my max here at the Y until my situation changes. i want to see if i have gotten any better when i max out on the 19th (at another gym with real plates). just all around disappointing work out and to top it all off i am still fat

[Stubborn]

I would look at what you have done one more time. I glanced through it and what I saw was that you haven't done any speed work in a long time (could be forever as far as I know). Nothing under 350, and with a 405 max you are just lifting too heavy, too often it seems. Are you using a program?

I will write a little review of the modified Coan program I used in my log, maybe you should try it? It actually ended up working VERY well for me and I have horrible DL mechanics.

[11venthhour]

I would look at what you have done one more time. I glanced through it and what I saw was that you haven't done any speed work in a long time (could be forever as far as I know). Nothing under 350, and with a 405 max you are just lifting too heavy, too often it seems. Are you using a program?

I will write a little review of the modified Coan program I used in my log, maybe you should try it? It actually ended up working VERY well for me and I have horrible DL mechanics.

i never really thought about it, but i guess i do some sort of speed work for squats and bench why not dead lift, well that was an epic year long miss! thanks. i will definitely add it in.

i was using some what of a 5/3/1. originally i maxed out at 435 at my other gym right before i switched. so i used that max but i did not take in for the plates being smaller and pulling from a deficit all the time and the weights actually being off from what they are. then i tweaked my back pretty back so i laid off of focusing on it. so the 405 single is the somewhat max at the gym i am at now and will base my numbers off of it for here at this gym. i will just max out at other gym for now on to gauge where i am at for meets.

i will definitely look into your modified coan program. i tried it but it was a bit much for me at the time but i think i might be able to handle a modified version of it.

right now i am adjusting to the plates at my gym and working my form. but i will look into the caon program again.

[11venthhour]

deload week
bench

warm up
135x3
155x3
175x3
195x3
215x3
225x3x2

cg bench
3 sets of 185 roughly around 8 reps

DB incline press
50's x 5
60's x 5
70's x 5
80's x 5
90's x 5
100's x 4

15 minutes of cardio


i was going for speed to day, well trying to be explosive at least. i wasn't really rep counting today except on the reg bench. i was going till it felt good but not pushing it too far. i will deload this week and take it easy next week as well and try and max out at my buddy's gym on the 19th since i am not able to do the meet.

[11venthhour]

Tuesday's workout (done on wednesday morning)
squat/deadlift

squats
warm up
135x5
155x5
175x5
185x3
205x3
225x3
245x3, i slowed down here so i stopped

dead lift
warm up
185x3
205x3
225x3
245x3
265x3
275x3, this still went up fairly fast but i could feel i was getting worn out

leg raises
3 sets

BW back extensions
3 sets

Wednesday night
tri ceps

skull crushers
worked up to 115x6

behind the head DB extensions
3x10x100

tri cep pressdown
worked up to set of 6

10 minutes of cardio


just trying to take it easy this week. doing BB type workouts. the "speed" squats and dead lifts went well. i really felt like i was in my groove with the dead lift today. so maybe i have worked out some kinks in my form. i will see next week when i go a little heavier.

[11venthhour]

Took some easy singles today.

bench
285

squat
335

dead lift
355

these are the numbers i worked up to. so i am going to do some speed work to set up for my mock meet next saturday. actually i did some cardio during the days i did not post. but my diet is good one day and bad the next. i should be right around 220 for next saturday

[Stubborn]

Ahem....
http://www.elitefts.com/documents/cut_max_weight_for_comp.htm
 

[11venthhour]

Ahem....
http://www.elitefts.com/documents/cut_max_weight_for_comp.htm
 

pretty cool article. looks like something you would have to do once or twice before getting it right.

what leagues have a 24 hour weigh in? i do not believe the USAPL, or at least in MD do!

[11venthhour]

quick workout for speed

box squats
135 warm up no box
135x3
155x3
175x3
195x3
225x3x2

CG bench
135 reg grip warm up
135x3
155x3
175x3
195x3
215x3
225x3

dead lift from a 2 inch deficit
135 warm up
185x3
205x3
225x3
245x3
265x3

leg raises super setted with a super light weight squat press thingy


i just wanted to get some blood going today. if i don't lift for a week i feel still and not as strong. so i did some speed work today but with a twist in each movement. if i do anything else the rest of the week it will be light cardio.

[Stubborn]

pretty cool article. looks like something you would have to do once or twice before getting it right.

what leagues have a 24 hour weigh in? i do not believe the USAPL, or at least in MD do!

I'm not sure. Just thought it may be helpful? I may use it for my next strongman comp so that I come in a class lighter. 

[11venthhour]

I'm not sure. Just thought it may be helpful? I may use it for my next strongman comp so that I come in a class lighter. 

i did a half assed version of it and lost like 5 lbs, so i would say if you did it to the T it would definitely work out. if i ever have a 24 hour weigh in i am most definitely going to do this!