Dead 1.5 Mats 1x8 135, 1x4 245, 4x1 335,445,535,605 hamstring strain don't get it felt really good smoked the shit out of this like it was a power clean. Had worse strains in the past so I hopefully will recover for my meet Dec. 1st. Shut it down and went right next door to the chiro and got stim and treatment. I will get treatment daily for the next two weeks. It figures this shit always happens when I start reaching my strongest and it has been the best my gear has fit too. I will overcome and make the meet. atleast I can focus on bench a little more, squat shouldn't be an issue, and deads we will see when I get there.
Projected openers 835,600,700 2nds 910,640,750 3rds whatever I got left.
Bench Raw 6x3 135,185,225,275,325,375
54 Phenom 3board 1x5 455
2board 1x1 525
Full 1x1 585
2board 1x1 625 realized at 585 my chest plate is still to big to give me more in the bench.
Put 56 Ace on 1x1 605 missed full range by a 1board had to see how this shirt felt, definately more support in Ace but the Phenom is less tempermental you know what you are going to get from the phenom. Ace is great when it works maybe if I took a few more sets in the Ace it may have settled more for a better fit to touch some weight.
Close Grip Sling Shot pauses 3x6 325,350,375
Chest Support DB Row 3x20 60
Back Bar Lat Pulldown 6x10 205
DB Lateral 1x50 15
Banded Rear Delt 1x50 Light
Box Squat 4x10 55 took a mat off each set to warm-up trying to rehab and recover from a hamsting strain from Weds.
44 Jack Brief 3x2 245,325,415, 1x1 505 this was my hamsting threshold so stopped here. I am about 50% right now.
Good Mornings 3x10 145
GHR 3x10 BWT
Reverse Hyper 1x20 180
Hyper 6x10 BWT
GHR sit-ups 2x15
BB Shrug 10x20 various grips 225
The worst part is I feel mentally like shit worse than anything else. But I do know I will recover in time for the meet and if not it isn't the end.
Bench 5x3 135, 5x3 225
DB Bench 4x10 80,90,110,110
DB Seated Military 4x10 35,55,65,65
Banded Tricep Extension 4x20 double mini
DB Shrug 3x20 90
Face Pull 3x10 205
Box Squat De-load
3x3 90+strong, 1x2 180+strong, 6x2 270+strong
Hanging Abs 3x20
T Bar Row 4x8 225
Reverse Grip Lat Pulldown 5x10 165
Reverse Hyper 3x15 180
12/1 MEET DAY
So I registered at 275 some how I managed to be 244.5 the night before the meet. At this point I say fuck it may as well drop to 242. Woke up the next morning at 241.8. So I ate breakfast had some drinks and coffee weighed 245. I knew I had a 90min drive to Allentown PA so I basically just bundled up and put on the heated seats in the SS on the ride up. I weighed in at 242.5 couldn't get any better than that. I drank a bunch of fluids and aminos ate some snickers got my weight to 249 by noon.
Squats started at 3pm It went like so....
Dynamic warm-up 20min
Raw Squat 1x10 145, 1x5 235, 1x3 325,
46 Jack brief went with bigger brief so there wasn't depth problems RPS is awesome they really make you earn you geared squat.
1x3 415, 1x2 505, 1x1 595
54 Jack Suit Straps Down 1x1 685
Straps up 1x1 775
First attempt 1x0 815 I jumped the squat command even though I stood there for ever. Appearantly my knees weren't locked out. The person controlling the gate opened the gate before I picked the bar causing me to lean foward lol. Buried the lift but didn't count.
Second Attempt 1x1 835 easy went conservative sisn't want to risk a bomb.
Third 1x1 880 was my best lift easy and dialed in.
My plan was to go 815,880,910-950range I probably still had 30-50lbs left in me.
Raw 1x5 135, 1x3 225, 1x1 315
Sling Shot 1x3 365
54 Phenom 3 board 1x3 465
2board 1x1 525 ran out of warm-up time had to go right to 1st attempt
1st attempt 1x1 580 back cramped bad due to not many warm-ups
2nd attempt 1x1 600 all-time PR
Skipped 3rd 600 is all I have in this shirt until I learn some more in it or get a tighter chest plate
Raw 3x3 135,225,315 needed to do some reps to get back mobile
Jack 46 Brief 1x1 405
King 54 1x1 495
Light Strap 1x1 585, 1x1 635
1st Attempt 1x1 700 smoke show
2nd Attempt1x1 750 smoke show had a miss grip and almost dropped it glad to have gotten the down call lol
3rd Attempt 1x0 770 killed it but grip was suspect I grabbed to far in on the left and too far out on the right where I dropped it out of my left hand at lock out.
Total at 242 2230PR 880pr squat at 242, 600PR bench all-time, 750 dead meet pr
So I would like to lastly thank all my training partners Team VIP for all of their help. Also, my partners from the other teams for help over the past few weeks Ian Decker, Team Jersey Iron so many to name, RPS and the Rychlaks all of you were a great help.
I will be putting together my new program and am looking foward to getting back at it.
12/10 First Training Post Meet
DE Box Squat + Onyx Ruthless Bands 2x2 145,235, 10x2 305 worked wider stance
Lilly's Snatch Grip Dead Challenge from 4in. blocks 5x2 135,225,315, add straps 405,495, 1x8 585
Sumo + 100lbs of chain 4x2 135,225,315,425, 1x4 525+100
Accessory Circuit Building Style slow eccentric and concentric tried to do 4sec each way: 3x10-20 this hurt lol.
GHR with Mini Band
Reverse Hyper 180
DB Shrug 100
DE40% Bench 9x3 medium grip + doubled onyx intense bands 175
BB Standing Military Press80% 1x3 135, 1x1 175, 1x12 215 pr I believe this gave me a 300 max
DB Bench 4x6 110,120 fucked my shoulder up, I have lost stability in my right arm due to my elbow being damaged so I should have known better. 2x6 80+mini band super slow for stability work
Accessory Circuit 3x8-15reps:
Super Slows again for building
Single Arm Tricep Extension with Light Band
lateral Raise with fat gripz 35
Box Squat + 120chains 6x2 145,235,325,415,485rep out, stopped here due to terrible body tightness from strained shoulder
Rack Pull from pin 3 6x1 135,225,315,405,495,585, 1x3 715,1x2 715,1x1 715
Cambered Squat 2x6 160,250, 3x6 360
Accessory Cicuit: 3x10-20 slow reps "building"
Bench + 80chains 1x10 135,1x5 225, 1x1 285, 1x4 325 not bad for having a strained shoulders had to plan this carefully.
3board 1x3 355, 2x3 385
DB Incline 4x6 slow reps 55 trying to rebuild stability.
Accessory Circuit: 3x10-20 super slow eccentric concentric
Cable Tricep Extension
DB Curls Various
DE Box Squat Wider Stance 50% + Vicious Bands 2x2 145,235, 8x2 305
Snatch Grip Dead off 5mats 5x1 135,225,315,405,495, 1x2 615 85% wanted to hit 6 but this is good for the day after 585x8 last week and doing 6 total reps with 715raw Friday. Back was fatigued but very happy I could train this way.
Sumo 50% + 100chains 2x2 135,225, 6x2 325
Accessory Circuit: 3x10-20 super slow
BB Shrug 405 slow
Hyper 45 slow
DB Hammer Curl increased weight slow
GHR Crunch slow
DE Bench + Doubled Aggressive Bands 3x3 bar,95,135 9x3 medium grip 155
Standing Strict BB Military Press 85% b/o 3x3 95,135,190, 1x9 225
DB Bench 4x8 55 super slows man was I on fire still trying to rehab shoulder. BB movements aren't effected as bad as DB movements.
Accessory Circuit: Up to 30reps
Cable Fly 30,50,70
Horizontal Cable Tricep Extension 70,90,110
DB Row 3x8 150
DB Chest Supported Row 55
Squat + 120chains 6x2 55,145,235,325,415,515max
Rack Pull pin 3in. 5x1 135,225,315,405,495, 5x5 545 Prilepin rep and set range below 70%
Cambered Box Squat 70% 3x2 160,250,340, 3x7 380
Accessory Circuit: 3x20 first 10slow then 10fast
Leg Extension 160
Single Leg Ham Curl on ball
Superman on Ball
Adduction with ball for groin health
Bench + 80chain medium grip 1x10 135, 1x5 185, 1x3 240, 1x1 305, 1x2 350max
3Board medium grip 3x1 365,405,425 still nursing shoulder this was my threshold point
DB Incline 4x bo 1x60 60, 1x50 70, 1x40 80, 1x40 60
Accessory Circuit: 3x20 first 10 slow as shit and then 10fast
Fat Gripz Face Pull 115
Light Band Tricep Extension
Supracurl bar 95
Dual Uni Lateral 4in Grenade Ball Straight Arm Lat Pulldowns 50
Squat 40% 3x10 55, 3x10 145, 1x5 235, 5x2 265
Dead 40% 1x5 135, 1x1 225, 10x1 280
Front Squat 40% 1x5 145, 5x2 195
Bench 40% 3x10 bar, 3x10 135, 5x3 180
BB High Incline 40% 5x3 140
DB Bench 5x5 60 slow
12/28 De-Load training circuit at 18,000ft 3x10-15:
Wide Yoke Box Squat 140
Yoke Good Mornings 140
Ultra Wide Sumo 135
12/29 De-Load Accessory Cicuit at 18,000ft 3x10:
Behind Neck Push Press 145
Out of Position Log Rows 230
Fat Grip Shoulders circuit: Front, Side, V 15
Straight Bar Chin-ups
Yes! De-load Over!
Ballistic Olympic Squat 40% 3x10 55, 2x10 145, 1x2 195, 1x2 235, 8x2 260
Conventional Deadlift 5x2 135,225,315,405,515
Reverse Light band 2x2 625,700
Front Squat 75% 3x2 145,235,325, 3x5 365, 2x5 305 supposed to hit 5x5 at 75% could only hit 3 sets. with that said I had to do the punishment work after which was....
Accessory Circuit: at 18,000ft 3x20
Prone Hamstring Curl with Light Band
BB Snatch Sit-up 45
Mini Band Lateral Side Steps
Reverse Hyper 225
Ballistic Bench40% 1x2 135, 10x3 medium grip 180
BB Incline90% 6x2 135,175,210,235,280,315
Seated DB Military Press moderate 60-80% 4x8 65,70,75,80
Accessory Circuit: 18,000ft 3x
Lat Pulldown 230x10
Close Grip Incline Push-up b/o
Dual DB Preacher Curl 35x10
Mini Band Rear Delt b/o
Squat Raw 2x10 145, 3x2 235,325,395, 2x1 455,520
Reverse Light Band 1x1 585, 1x0 655 stayed with the lift really well needed a little nudge. Legs were beat from previous training.
3in. Deficit Dead 50% + Light Band 1x1 315, 8x2 365
3pin Rack Sumo 4x1 225,315,405,495, 3x5 565
Accessory Circuit: 3x @ 18,000
Ultra Wide Pin 3 sumo 225x10
Snatch High Pull 135x10
Hanging Abs 20
Adduction Ball 20
Bench 1x10 135, 1x8 225, 1x3 275, 1x1 315, 1x1 365
Reverse Light Band 2x1 405, 455 only 1 elbow is still jacked up can't get full extension
Log Clean and Press 5x1 90,140,180,220,250
Football Bar Medium Grip 70-79% 4x8 245,255,265,270
Accessory Circuit: 3x 18,000ft
DB Shrug 20x150
Average Band Fly 20-50
DB Hammer Curl 10x 55,60,65
Dead Rep Out 1x5 135, 1x4 225, 1x4 315, 1x2 415, 1x14 520 wanted 20reps but my glutes still felt Friday training
Sumo 70% 2x2 225,315, 4x6 455
Low Yoke Box Squat 50% 10x2 320
Accessory Circuit: 3x @ 18,000ft
GHR with PVC 10
45 Hyper with 100lb Kettlebell 10
GHR Snatch Sit-up with PVC 10
Standing Abs with Average Band 20
Off the flu ugggh. Bwt at 230lbs did most of program. I also have a wonderfully sharp tricep tear.
Bench 2x10 135,225,1x3 275, 1x10 315
Sling Shot Pause 5x3 365
Accessory Circuit: 1x
Single Arm Band extension
Banded Rear Delt
Squat 1x10 145, 1x5 215, 5x2 285
Dead 2x2 225,315, 5x2 375
Front Squat 2x2 145,195, 5x2 225
Accessory Circuit: 3x10-20 @18,000
Belt Squat 165
BB Shrug 585
GHR Pro Mini Band
EZ Curl 95
Rehab Single Arm Mini Band Extension 50