So I am just getting things going again after competing in GPC Worlds last friday. I cut weight to make the 220s and ended up bombing. I dropped my openers as I knew I didnt feel right even though I got my weight back up to around 238lbs. My first squat was high and then the next two attempts got in front of me coming out of the hole. No excuses. I just wasnt strong enough. I decided to lift on until I heard a crack and pop from my shoulders followed by shooting pains down both arms when warming up raw on the bench. Game over. Sat with ice on both shoulders feeling miserable with myself. I imagine that my joints were completely dehydrated after the cut.
Tough lesson learnt the hard way. Hopefully however, it is going to be the best thing that happened to me.
Here is my first squat. I jumped the up command and made a meal of it. Again being honest, it felt like a truck. I screwed the pooch.
One of my training partners cut weight to the 165s. He also bombed being unable to lock out his opening bench. 506lbs, a weight that he can usually do in his sleep. His gear was hanging on him. In a crazy turn of events he downed about 6 litres of water and packed away as much food as he could. Ran upstairs to weigh ins and weighed in at 182.16lbs and entered the open 198s lifting the next day......where he placed 2nd with a 1848 total @ an actual BW of 179. EPIC!!!
Anyhoo, I was back in the gym on Tuesday to get things on the move again. My next comp is on the 14th April. ~16 weeks which aint that far.
Last few sessions.........
kept things very gentle
Tues 22nd Nov
worked up to
45* Back Raises
Standing Pulldown Abs
Thurs 24th Nov
Stopped as I could feel the pain in both shoulders but pleased I could even handle this weight.
45sx15 (x3) almost theraputic more than anything
4x10 (2 close handles / 2 wide)
Single tri Pressdowns
EZ Bar Curls
Sat 26th Nov
triples up to
HS Lat Pulldowns
Seated Leg Curl
Weighted Decline Abs
As I said, I took things very easy. I had planned not to do the main lifts and just hit accessory stuff each day but where is the fun in that. No squats or deadlifts? C'mon....
I have been eating clean through the week hitting 4500 cals daily. This Friday and Saturday I have just eaten everything and anything. Went for dinner with my wife last night. I had a steak topped with lightly battered jalapenos, garlic and herb fries and a cheese, chilli and tequila sauce. It was unreal. I could do it again right now. I want to pack on some mass right now which is just as well with xmas coming up. I have noted how much better I feel during the week when eating quality calories. Loads of chicken, pollock, sweet potatoes, spinach, rice, egg whites, oats, cottage cheese etc. The usual bland stuff. I have also had to eat a lot of peanut butter which is no bad thing
Look, no squats or deadlifts effects your spelling too. Thats too.