Thankyou all so much for the support!
I weighed in at 242 exactly, funny that... especially being the change in weight classes which now means i get thrown into the 265's and under as there is no 242 anymore :tuttut:
awful day, 3rd squat i dumped over my head, spotters didnt get it in time but ironically they grabbed me too early everyone said on my 2nd(no excuses though, that should be an easy squat for me)
bench went well.. smashed first two, 3rd think the head judge forgot he had to say press...
deadlift... nothing left, just lost my head completely when they said i hadnt locked first out fully, i felt my hams tighten and thought i will walk away before i get really hurt here, nothing to salvage really with poor squatting and no bench PR... already had 485lbs smash me on the head haha
so as you can see, not a great day for me and im sure a few of you who compete can probably also tell i didnt really want or was up for this meet at all from posts few days before, very little atmosphere at the venue too, no lifting order on the projector, i was quite disapointed... but even more so disapointed in myself, my training partner dan had an awesome day going 535/385/630 @ 260ish and another friend of mine in the same class pulled a british raw record of 670 which was the most exciting and awesome pull i've seen to date, not because of the weight but how much he wanted it and how long it took him to finish
going to sit down today and think about what i need to fix and where i want to go from here and some goals... one things for sure, if im not 100% commited to a meet again, im going to pull out early or get somebody to give me a massive kick in the ass so this doesnt happen again... stay tuned, resolve has been strengthened
My plan for the next 8-10 weeks
i will be following your typical M/E.. D/E split, bare in mind this is a very brief outline, i already know all my chosen lifts and max effort exercises and DE percentages etc/accesory movements
- going to limit sessions to 5-6 movements at most
-Will do majority of heavy work on ME days and more volume based(not as heavy accesory work) on DE
-Tried to keep it as simple as possible, so being an 8 week training cycle ive picked 4 movements and obviously will rotate them twice(2 week rotations), gone for bang for buck and everything obviously aimed at weaknesses, you will see how this unfolds as the time goes on but just for examples sake
ME Exercise (GM-4 variations/DL-2 variations/Box squat variation-2...weakness based)
Secondary exercise(weakness)- front squat/seated GM/Rack pull/Close stance Low Box SQ
hams- again 4 exercises(2 weeks each)
Abs - heavy leg raises/side bends/ab wheel/ decline sit up
lower back - back raises/ back extentions/ band gm's for reps
follow same format for max effort upper except your standard me exercise, tri's,lats,upper back, picking a few exercises and rotating them evenly giving them time to work
The DE is also simple... for lower i will follow a 4 week wave that dave tate posted in his log a while back with certain percentages and squat against bands with the SSB bar(throw me forward) and repeat it twice, follow that up with speed deadlift for 3 weeks and the 4th week the ME exercise is a pull, so obv no speed deads that week on DE day.. follow that up with heavy torso work
DE bench 3 weeks of 8x3..45/50/55% respectively... 4th week 5x5 go by feel... repeat... theres 8 weeks worth, follow it up with dumbells for reps and your standard triceps/lats/upper back
thats about it to be honest, like i said its brief, but on paper it looks like its going to be pretty effective, theres a few changes in there from a typical westside split but ive tried to stay as true to it as possible baring in mind what i believe to be my weaknesses... beauty of this system is its so adaptable though, its more of a methodology than a training split
9th week de load... 10th week test maxes on 3 powerlifts or a meet if i can find one! WISH ME LUCK!
goals - squat 520
those goals may seem out there reading my meet report but believe me, i was that bad on the day... ive come close all these before, just getting back and past there