View Full Version : Training for my first meet
07-11-2001, 08:00 AM
I'm just going to post the workouts, not the routine (which you can find in the August issue of PowerMag)
Big thanks to Cobra, who provided the routine.
July 8, 2001
Warm up Squats
Squat (to competition depth, wide stance, relatively low bar placement)
2x3x270 Missed depth on the last rep of the 2nd set
Squat (to full depth, closer stance, high bar placement)
Partials (pins set just above elbow height)
Calf raise (machine)
July 10, 2001
Warm up bench
Partials (should have been negatives, but no spotter)
1x0x290 - couldn't budge it.
Thursday, I pull.
07-13-2001, 07:35 AM
Thursday, July 12,
Warm up, stretch
Warm up deads
(This is an issue??? Not sure what the deal is with this)
Seated rows - Icarian machine
Super set with
Hanging leg raises
07-13-2001, 09:27 AM
Well, good luck, I hope you do well.
07-18-2001, 08:32 AM
Doing well is very relative.
I doubt my 1200 total is going to bring home a trophy, but I'll have competed, which is the goal.
Skipped my workout on July 15, and backed it up to the 17th
Perfect form, not all that tough.
Deep Squat (ATF, close stance, high bar)
Skipped calves, wasn't feeling so hot.
08-14-2001, 02:29 PM
Well... I haven't been very ghood about keeping up with this, now, have I...
The routine is going to be in the SEPTEMBER issue of PowerMag.
July 19 Bench
July 21 Deadlift
08-14-2001, 02:33 PM
July 22 Squat
2x6x160 (ATF, narrow stance)
Then, for shits and giggles, I skipped the rest of the week, as I was travelling on business, and couldn't go to the gym.
We'll rejoin my progress on August 2
08-14-2001, 02:38 PM
Uh -oh. That was supposed to be 2 sets of 4 at 325.
Maybe the poor pulling was due to being tired... but I know I'm I better puller than that!
08-14-2001, 02:45 PM
2x6x160 (ATF, high bar, narrow stance)
Exhausted... I call it a day.
Flat DB bench
Lying french press
Decided to back off goal weight to drop poundage.
1x4x325 All box
08-14-2001, 02:48 PM
2x6x180 (ATF, close stance)
08-22-2001, 12:11 PM
How long do you normally rest between sets?
08-23-2001, 09:59 AM
Between worksets of squats, bench and deads, 4-5 minutes.
Between assistance stuff, 1-3 minutes.
Another post is forthcoming.
I'm not competing in September as planned, and as such, am switching my routine.
08-23-2001, 10:04 AM
why you not competing?
08-23-2001, 10:51 AM
Lots of travel has taken a toll on my training, and a week before the meet I'm going to be in Michigan on Mon and tues, then fly home for 1 night, then drive (or ride) to VA beach on Weds morning. I'll be there until Fri afternoon, then drive (ride) back to Baltimore Fri eve.
I won't be able to train during this week, and the meet is the following weekend.
I'm really dissapointed, but I don't want to try to compete wiped out... I'm not in this to hurt myself.
2. Slight injury
I've got a little tendonitis in my elbow (I think)... it has gone away for the most part, but I haven't deadlifted for 2 weeks, and I haven't benched for a week and a half. (I didn't skip any squat workouts, though)
So, I'm going to spend the next coupld of months improving conditioning, gaining strength, and getting bigger, and then do pre-contest routine (probably Conte's 3x3) for 8 weeks prior to the next possible meet, which will probably be in Feb, 2002.
08-23-2001, 11:18 AM
Be careful with 3x3, Paul-- unless you can get away with zero assistance work, or can find a decent mod. I've never had much success with it.
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