The long road to elite

[Butcher]

I used to maintain a journal here and I let it fall to the wayside. Ive done one full USAPL meet where I totaled 909 as a 220 and left a lot on the platform, one unsanctioned bench meet, 245 as a 242. Now I weigh about 208 and slowly dropping the fat. I have a USAPL meet in 4 weeks with the goals of 425 squat, 250 bench, 445 deadlift, 1120 total. Then 4 weeks later an unsanctioned push/pull meet that I will be gearing up for.

17Oct09
DE Upper
9x3 DE Bench 115/125 + doubled minis
3x10 Close Grip Floor Press 145
1x9 Close Grip Floor Press 155
A1 4x10 JM Press 85
A2 4x10 Tricep Pushdowns 45
1x25 Overhead Press 25 (plates instead of DBs)
1x100 Tricep Extensions 10 pound ankle weights

Warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 External Rotations elbow high/low, 1x20 tricep pushdowns mini band

115 for the first 6 sets, 125 for the last 3. Grips were index finger against smooth, thumb from smooth and pinky on the ring. Im stopping the DE bench with index finger on the ring cause I never go this wide on ME work. My set of 9 floor presses was supposed to be 10. Extensions were done with 2 very short rest periods.

28 days till meet.

[Butcher]

19Oct09
ME Lower
Sumo Deadlift + 3 pr Chains
4x3 Front Squats 13" Box 225
2xAMRAP GHR 18 (3 rep PR)/9
A1 3x12 Reverse Hyper 200
A2 2x20 Stiff Leg Situps 25 behind head
10x10 Overhead Tricep Extensions (throughout workout) 20
warmup-none

Sumo Deadlift
135+1 pr chain x3
135+2 pr chain x3
135+3 pr chain x3
185x3
225x1
275x1
315x1 w/belt
335x1
345x1
355x1
Based on 2,1,0 chains on coventional deadlift I was able to increase bar weight 30 pounds for each pair I took off. So next weeks goal is plus 35 pounds, 390 +2 pr chain. Front squats were done with a slightly wider than shoulder width stance, pretty humbling to be doing 225. A 3 rep PR on the first set of GHRs, no PR on the second set, had done 10 before on the second set. Tricep extensions were done both hands on a 20 pound dumbbell to pump blood in, not close to failure at all, real easy.

26 days till meet.

[Butcher]

Video

Video from yesterday, I even went all artsy on it. I didnt say it in my first post, but if anyone wants to critique anything they see in my journal, please do. I welcome it all. If all I wanted to hear was "Great job!" I would just email my mom my workouts and videos. And yes I know I stick my tounge out with heavy weights. Im never aware of it untill I see video.

[Coke]

Awesome you are getting back on track with the journal, good luck at future meets man.

[Butcher]

Awesome you are getting back on track with the journal, good luck at future meets man.

Thanks man, I appreciate it.

[Butcher]

21Oct09
ME Upper
Flat Bench +2 pr Chains
4x6 Reverse Average Band Bench 225+2 pr Chain
3x25 Wide Grip Sled Rows 185
3x15 H Rolls 15
1x100 Reverse Average Band Bench 105
5x10 Mini Band Abductions (throughout workout)

Warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 External Rotations elbow high/low, 1x20 tricep pushdowns mini band

45x3 pinky about 2" inside rings
45+2 pr chainsx3
95x3
115x3
135x3
155x3
175x3
185x3 (5 pound PR)
195x3
200x3

The last time I did this it was pinky on the ring with a heavier feeder chain, but Im still calling it a 20 pound PR. I liked the contrast of reverse band bench with chains, it really encourages me to press fast. Sled rows was a steel sled on concrete. I managed all 100 reps of reverse band bench without racking it or resting on my chest. Next weeks goal is 215+1 pr chain, x3. The PR for this is also 180.

24 days till meet.

[Butcher]

22Oct09
Impromptu Conditioning
Me and my wife walked down to the neighbors go get some eggs. On the way back I saw a rock someone dumped in the ditch. I thought I could use something like that for cardio. It was roughly 300 yards to the house and I had to stop about 8 times. Bearhugging a heavy rock to your chest really doesnt help anything when your gasping for breath. I would guess its close to 100 pounds, about the size of a small backpack. It really was not fun. And after months of slowly dropping weight I re-asserted my manliness by going out and eating a 40 ounce steak in one setting! It was good!

[Coke]

Impressive effort, good deal on the heavy rock too, lol.

[Butcher]

Impressive effort, good deal on the heavy rock too, lol.

Thanks. Im going to have to take it easy when I start using that for cardio. Just getting it to the house wiped me out!

23Oct09
DE Lower
12x2 13” DE Box Squats 205+2 pr Chains
6x1 2” Deficit Conv. Speed Deads 275
A1 3x12 Side Pulldown Abs left side 70
A2 3x9 GHR
A3 3x12 Side Pulldown Abs right side 70
A4 3x15 Reverse Hyper 150
Warmup- 5 min Walking, 5 min Bike
My hip felt odd, thus the warmup to loosen it up. It felt fine throughout the workout. Speed deads were a little light. Everything else was fine.

22 days till meet.

[Butcher]

24Oct09
DE Upper
9x3 DE Bench 135+minis
1x7 Close Grip Floor Press 135+2 pr Chains
3x10 Close Grip Floor Press 115+2 pr Chains
A1 4x10 Rack Pullups
A2 4x12 Tate Press 40
1x100 Tricep Extensions 10 pound ankle weights
warmup- 1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 external rotations elbow high/low, 1x20 light band tricep extensions

Close grip DE bench felt a little slow. It felt faster as my grip went wider, and video of the 7th, 8th, or 9th set (don’t remember which) showed I did have good speed. I had a bit of an epiphany while doing rack pullups. I always avoided pullups/chinups because when I would do them a long time ago I always focused on training the movement, and grew to hate them. I never really viewed the exercise as just another way to train my lats. Its time I started doing these again. Tricep extension was one solid set, no breaks.

21 days till meet.

[Travis Bell]

Yeah I have a couple different ways we can do those pullups, we'll try a different variation next week.

Good work this week

[Butcher]

Thanks Travis. Benching with you and the group is a real motivator.

26Oct09
ME Lower
Sumo Deadlift + 2 pr Chains
4x4 Front Squats 13" Box 225
2xAMRAP GHR 10/7
A1 3x15 Stiff Leg Situps 25 pound plate behind head
A2 3x12 Reverse Hyper 200
warmup-5 min foward sled dragging 90

135x3
135x3+2 pr Chains
185x3
225x3
275x1
315x1
355x1 w/belt
390x1 goal
365x1

390 was my goal based on last week. Next week's goal is 425+ 1 pr chain. I did 365+2 pr chain conventional and 395+1 pr chain conventional about 2 months ago. My PR on sumo deadlift straight weight is 395 from probably 3, maybe 4 months ago. My goal at the meet is 445 and I am taking that as a second attempt cause the way things are going I feel I will be able to top 445. Front squats were done one more rep per set than last week. 10 reps and then 7 reps on GHR, neither a PR.

19 days till meet.

[Butcher]

28Oct09
ME Upper
Flat Bench + 1 pr Chains x3
3x5 Reverse Average Band Bench 275
A1 2x8 Wide Grip Rack Chins
A2 2x20 Overhead Press 65
B1 2x20 BB Shrugs 135
B2 2x15 DB Hammer Curls 30
warmup- 1x20 light band rows, 1x20 light band presses, 1x10 external rotations elbow high/low, 1x20 mini band tricep extensions
45+ 1 pr Chain x3 pinky about 2" inside rings
95x3
115x3
135x3
155x3
175x3
195x3 15 pound PR
205x3
215x3 goal from last week 35 pound PR.
205x3

Normally I always make a point of hitting the 5 pound PR, but since I did 200 +2 pr chains last week I didnt bother. Im pretty sure when I set the old PR it was an off day or something. Same deal as last week. I used a lighter feeder chain and a little narrower grip. Next week's goal is 235 straight weight x3, a 10 pound PR.

17 days till meet.

[Butcher]

Some thoughts on the meet attempts.

Squat
Attempt 1 365
Attempt 2 395
Attempt 3 425

Bench
Attempt 1 225
Attempt 2 250
Attempt 3 ???

Deadlift
Attempt 1 405
Attempt 2 445
Attempt 3 ???

My goals are to squat 425, bench 250, deadlift 445 and total 1120. Im starting to get paronoid about my squat. I should have ran a 3 week ME squat cycle instead of this deadlift cycle into the meet. Next ME lower might be some heavy free squating. I dont feel my squating strength is up to par with bench and deadlift. My training has been organized in 3 week blocks with the 4th week a deload week. My 3 weeks of ME Squats was 2, 1, 0 pairs of chain, same as my current bench cycle. I did 375 straight weight. Deadlifting has seemed to help my squat in the past, but I feel Im taking a leep out into the unknown. But for good news, I am going to rock the bench and deadlift.

[Butcher]

31Oct09
DE Upper
9x3 DE Bench 115/135 + monster minis
2x10 Flat Bench 185
1x7 Flat Bench 195
4x10 Rows 1 plate per side
1x100 Tricep Extensions 10 pound ankle weights
1x30 Lateral Raises 10 pound ankle weights

warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 external rotations elbow high/low, 1x20 light band tricep pushdowns

115+ mini monster bands on close grip, 135 + mini monster bands on medium and wide grip. Flat bench at 185 was thumb from the smooth. The second set really wiped me out, I basically had no energy afterwards. Pinky on the ring with 195 and I only got 7 reps.


I fell asleep yesterday without doing my DE Lower workout. I debated about making it up or ignoring it and decided I will make it up and rearrange my schedule a bit to fit it in.
Nov 1 DE Lower
Nov 2
Nov 3 ME Upper
Nov 4 ME Lower
Nov 5
Nov 6
Nov 7 DE Upper
Nov 8
Nov 9 Bench Warmup
Nov 10 Squat Warmup
Nov 11
Nov 12
Nov 13
Nov 14 Meet

For the next two weeks Im going to use a few recovery techniques, epsom salt bath, contrast showers, stretching, and maybe foam rolling (even though I hate foam rolling).

[Coke]

Doing super in here...ought to do extremely well at the upcoming meet.

[Butcher]

4Nov09
ME Upper
Flat Bench x3
4x3 Reverse Average Band Bench 295
A1 4x8 Rack Pullups
A2 4x20 DB Side Raises 10
Warmup- 1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 external rotations elbow high/low, 1x20 light band tricep pushdowns

45x3 Pinky about 2" inside rings
95x3
115x3
135x3
155x3
175x3
195x3
215x3
230x3 5 pound PR
235x3 Goal from last week
Grip was same as last two weeks. Then I took it out to pinky on the rings for reverse band bench. A warmup set at 225. Im really starting to like this exercise. I measured the assistance, 95 at the chest, 45 at lockout.

10 days till meet.

[Butcher]

5Nov09
ME Lower
Free Squat (heavy, not maximal)
Sumo Deadlift + 1pr Chain
1x20 Reverse Hypers 100
1x20 45 Degree Decline Situps
Warmup-none
45x5
135x5
225x5
275x1
315x1 w/belt
345x1
345 was heavy but not much of a problem. Too much foward lean on the way up though. 345 or something close will likely be an opener.
Sumo Deadlifts
135+ 1 pr Chain x3
225x3
315x1 w/belt
365x1
395x0
395x0
425 was my goal and I had done 390 +2 pr chains last week so missing 395 really sucked. It was basically glued to the floor both times. Reverse hypers and situps was a pretty weak effort.

9 days till meet.

[Butcher]

7Nov09
DE Upper
9x3 DE Bench 135/145 + minis
4x10 Close Grip Floor Press 135/145
2x10 DB Bench 65
A1 4x10 Wide Grip Lat Pulldown 100
A2 4x20 Tricep Pushdowns 50
warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 external rotations elbow high/low, 1x20 light band tricep pushdowns

135 and bands on close and medium grip, 145 and bands on wide. On floor presses I did 135 for the first two sets, 145 for the second two sets.

[Butcher]

8Nov09
DE Lower
8x2 DE 13" Box Squats 225
6x1 Conv. Speed Deads
Warmup-none
45, 95, 135, 185x2. Everything felt good and fast. If it wasnt a week from the meet I would have upped the weight on the squats.

[Butcher]

9Nov09
Benching
Flat Bench Warmup
1x100 Flat Bench
Warmup-1x20 shoulder dislocates

45x3
95x3
135x3
185x1
205x1
I really took my time going through this. This is basically how I will warm up at the meet. 100 reps was done as a solid set.

5 days till meet.

[Coke]

On the mark for a fine performance this weekend dude.

[Butcher]

I am so ready for this meet. Im ready to pick up all that I left on the platform last time, and a whole lot more.

[Butcher]

Squat
Attempt 1 345 good lift
Attempt 2 375 good lift
Attempt 3 425 no lift

Bench
Attempt 1 225 no lift
Attempt 2 225 good lift
Attempt 3 250 no lift

Deadlift
Attempt 1 405 good lift
Attempt 2 445 no lift
Attempt 3 445 no lift

Total-1005.

Not what I wanted put it was 4 PRs as a 220, so I really shouldnt complain. Video and a full write up will come later. I feel like Ive been hit by a tractor trailer!

[Butcher]

Video

14Nov09
Meet Day
I weighed in at about 213.
Squat warm-ups went pretty good, no complaints. It was a two platform meet and I thought I was on the wrong platform. I was thinking open meant not a specific division like masters or teenagers or anything. So I asked them if they had left me off the flight, they looked it up and told me, “No, your on that platform and your up right now.” I rushed up there to squat, 345, and it went fine. I had written down all my attempts, but didn’t have the paper on me so when they asked me my next attempt my mind was blank so I just said 375. I had originally planned 395 for a second attempt. 375 was a good lift. 425 for a third attempt. I went down with it, never came up. 375 ended up being a 28 pound meet PR.

On bench I opened with 225. It seemed like forever just to get the start command, I was thinking I was doing something wrong to not get it. Finally I get it. No lift on the first attempt. I pressed, got stuck and the bar went down a smidge, then I pressed it to lockout. I repeated the weight and got it the second time. I still struggled in the same spot on the lift. 250 for a third attempt and just couldn’t get through my sticking point. 225 is a 16 pound PR as a 220. I had done 245 in a bench only meet as a 242.

On deadlift I was really not feeling confident about my opener of 405. I went to see if I could drop it to 385 but I was just a minute or two late to do that. It turned out to be a good thing. I pulled sumo and on the opener it felt like I pulled forward right off the floor, but I was still able to muscle it up. This was a 53 pound meet PR. I jumped up to 445 and couldn’t even break it off the floor. In the video I saw all I did was roll the bar forward, similar to what I had done on the first attempt. I called for the same weight on the third attempt and decided to do it conventional because I knew it just wasn’t going to happen sumo. I got the bar to just below the knees and couldn’t pull anymore. In hindsight I should have pulled conventional from the start.

At my last full meet I had totaled 909, this time 1005. Now that its over I think I should have planned my 2nd attempts as 5 pound PRs, and then gone for broke on the third attempt. I didn’t do this because I having left so much on the platform last time it was silly to do it like that. Plus I thought on bench and deadlift I was going to be doing a lot more than my goals of benching 250 and deadlifting 445 that I wanted to leave the third attempt open. I really wonder if I focused too much on hitting certain numbers instead of hitting the biggest realistic PRs. So while I got PRs all around I don’t feel I performed to my potential. I had really left my best lifts in the gym, especially on bench. 2 weeks prior I had tripled 235, and still struggled with 225 at the meet. Next meet I am writing my planned attempts on my hand or something so I always know what they are.

4 weeks until the push pull meet. Im not sure if I am going to it with a bench shirt or not. The logical part of me says its not a smart idea, but I usually don’t listen to that part. Or I might just do deadlift only. Who know, we shall see.