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Thread: 2012 WPC Worlds Prep

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  1. #1
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    2012 WPC Worlds Prep

    Saturday ME Lower

    Zercher squats
    275 x 5 x 3

    Bulgarian split squats w/ Safety Bar
    65 x 8
    115 x 8
    155 x 8

    GHR back raises
    BW x 25 x 3
    ss
    Pull throughs
    Average band x 15 x 3

    Today was alright, my left hip/glute was sore after the squats so assistance was lighter with higher reps.

    This is a lingering soreness after losing a ME squat forward about a year and a half ago. It has prevented me from doing speed squats and heavy good mornings. When I arch hard, as soon as I start to lift the weight off the pins my hips tuck under from the pain, despite repeated efforts to work through it and hold it tight.

    So instead of speed squats I do box jumps, kneeling squat jumps and speed deads. When I do ME squats, I try to just maintain my position throughout since I can't unrack the weight while arching hard. My hip gets sore still but not for as long as it would from a set of speed squats. It usually is recovered enough by the next ME day.

    I have tried massage, ART and chiropracter and they only provide short term relief. As soon as I squat again it is just as sore. Now I am trying ice baths since they worked wonders for my arm problems, but I am not getting results like I did with my arms.

    About three months ago, I had been having issues with overhead work for a couple months. The weights I was using kept decreasing, until I went from about 135lb overhead press to barely being able to do 85lbs. As time went on, I also couldn't bench in a shirt because my hands would fall asleep to the point my hand couldn't squeeze the bar and it would just roll off. I was having trouble sleeping after about 6 hours, since my arms would fall asleep.

    I started a job detailing cars at about this time, and after less than two weeks it got to the point I could only sleep a couple hours at a time before getting up to ice my elbows. When I woke up one morning and couldn't open and close my hand I quit my job.

    A training partner who is also a massage therapist suggested I ice my forearms as they were very inflamed. I iced them every day for fifteen minutes in cold water and ice for about a week. At this point I had no trouble sleeping anymore.

    It was only a couple weeks before the qualifier for WPC Worlds though, and I had a brand new shirt since I had outgrown my old ones. I am not spectacular in a shirt, plus the shirt was a size too small, so I wasn't able to get anything to touch before the meet. I benched raw to get a total.

    Now I have an old Ace and a new Jack. Had great success in the size 54 Ace last week, pushing up 305 without too much trouble. That was a 30lb PR even the shirt was very loose. Can't wait to give the size 50 Jack a try Sunday!
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  2. #2
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    Sunday ME Upper

    Sunday ME Upper

    Used my Metal Jack for the first time today.

    Warmed up then put on shirt

    225 x 3
    255 x 3
    275 x 1
    295 x 1
    305 x 1
    315 x 0
    315 x 0

    Both attempts at 315 were close. I need to really flare in this shirt and haven't quite got that figured out yet.

    3 Board Lockouts

    275 x 8
    315 x 3
    315 x 4
    315 x 5

    Here is a video of the last set of lockouts:

    Rep Out Set

    135 x 21

    Skull Crushers

    90 x 10 x 3

    That was it for the day. Wrists were a little sore. Went home and iced my arms later that night for 15 minutes. Had and ice bath this morning for 20 minutes, arms in for 15.

    Might do a little cardio today since I seem to be out growing my squat gear...but if I do much running (I only do intervals) my legs will grow. Wish we had a C2 since I HATE the bike.
    Last edited by Tara Green; 08-27-2012 at 01:16 PM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  3. #3
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    Tuesday DE Lower

    Kneeling Squat Jumps

    BW x 5 x 2
    Dowel x 5 x 2
    35lbs x 3 x 2
    I have been having issues with jumping for the past three weeks, so 35lbs was as much as I could get up to, despite having done over 100lbs in the past. Had issues box jumping last week as well, couldn't do 40 inches even though my best is 48. I'm past due for a Depo shot, and this has caused major issues squatting in the past, like I couldn't even get 400lbs and the week before I did 550.

    Deadlifts with 1 inch deficit

    135 x 5
    185 x 5
    185 + 40lbs chain x 5
    185 + 80lbs chain x 5
    225 + 80lbs chain x 5
    275 + 80lbs chain x 5
    315 + 80lbs chain x 3
    335 + 80lbs chain x 3

    335 + 80lbs chain x 3 (last one is a good struggle)



    Suitcase Deadlift

    75 x 6
    90 x 6
    110 x 6
    I have been doing more stuff like this the past couple weeks after reading an EliteFTS article on core training. My core would never feel sore after training regular core exercises, but I could feel it huge after front squats. So I'm doing a lot more exercises that require me to just resist twisting or movement.
    Last edited by Tara Green; 08-29-2012 at 08:50 PM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  4. #4
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    Wednesday Back

    Shrugs

    135 x 20
    225 x 20
    315 x 20
    405 x 20
    495 x 15


    Dumbbell Bicep Curls

    25 x 10
    30 x 10
    35 x 10

    Pullups

    BW x 10
    BW x 8
    BW x 8
    Last edited by Tara Green; 08-29-2012 at 09:01 PM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  5. #5
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    Thursday DE Upper

    Rack Scrapers

    105 x 6
    125 x 6
    135 x 6

    Single Arm DB Push Press

    75 x 5
    90 x 5 on right, 4 on left

    100 x 3 on right, 1 not locked out on left


    Front/Side Raises

    15 x 10 each
    20 x 10 each

    Face Pulls

    60 x 15
    70 x 15
    70 x 15

    We have scrapped speed bench and are instead doing overhead work. This seems to have made our benches go up more than speed bench was.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  6. #6
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    Saturday ME Lower

    Back Squat

    135 x 5
    Predator Briefs
    225 x 5
    Metal Ace straps up
    315 x 3
    405 x 1
    495 x 1
    525 x 1
    525 x 1
    Neither were at depth, but I was just trying Ace for first time and it feels very different from Metal Pro. My legs keep getting bigger and a training partner happened to have a very old Ace with him. Don't normally put straps up but I am trying to get used to them.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  7. #7
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    Sunday ME Upper

    DB Bench

    70 x 5
    80 x 5
    90 x 5

    100 x 5


    Incline Bench

    95 x 15 x 2
    135 x 8
    135 x 5

    DB Flyes

    15 x 12
    20 x 12
    25 x 12

    French Press

    55 x 15
    65 x 15
    75 x 15
    90 x 15 (Our DB's only go up by 10 after 80's)
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  8. #8
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    Tuesday DE Lower

    Box Jumps

    Up to 38 inches. 10 inches off my best and I continue to get worse at both box jumps and kneeling squat jumps. However I am able to jump higher hurdles and my lifts are going up. Not sure what the problem is but as long as my main lifts keep increasing I'm not going to get too concerned.

    Rack Deadlifts - hole 1

    135 x 5
    225 x 5
    275 x 5
    315 x 3
    365 x 1
    Last edited by Tara Green; 09-06-2012 at 12:31 PM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  9. #9
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    solid work out, what are you gonna try to open with?

  10. #10
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    Right now I am hoping to open with about 550/300/375. We'll see as the meet gets closer though, could be higher!
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  11. #11
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    Tuesay DE Lower

    Kneeling Squat Jumps

    55 x 5
    75 x 3
    95 x 1
    This was the first day in about a month I had any improvement in this. I couldn't even get 55lbs two weeks ago.

    Deadlift

    225 x 5
    275 x 5
    315 x 5
    345 x 5
    385 x 1
    365 x 5
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  12. #12
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    Wednesday Back and Biceps....or mostly biceps....

    DB Curls

    25 x 10
    35 x 10

    Preacher Curl

    45 x 10
    65 x 10
    85 x 5

    Rope Bicep Cable Curls

    40 x 10
    50 x 10
    60 x 10
    70 x 10

    Close Grip Pullups

    BW x 10 x 3
    Last edited by Tara Green; 09-14-2012 at 12:23 PM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  13. #13
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    Thursday DE Upper

    Seated DB Press (Flat Bench)

    50 x 5
    60 x 5
    65 x 5
    70 x 5
    60 x 5

    Bradford Press

    75 x 10 x 3

    Lateral Raise

    10 x 10 x 2
    15 x 10 x 2
    We have been trying to do this one without using our traps at all. I just try to pull my shoulder blades down and back and it seems to do it.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  14. #14
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    Saturday ME Lower

    Squats

    145 x 5
    Predators
    255 x 5
    305 x 3
    Metal Pro (48)
    345 x 3
    445 x 1
    475 x 1
    525 x 1
    Changed to the stretched out Metal Ace (50)
    525 x 1
    555 x 1

    575 x 1

    600 x 0
    Last edited by Tara Green; 09-17-2012 at 12:07 PM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  15. #15
    Senior Member Judas's Avatar
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    Whats wrong with the elbows all ov a sudden? Too much bench overload? You still gonna be in the game for worlds?

    I've been working around two forearm injuries for months now.... makes training arms, deads and olympics hell. Now i'm getting 'benchers elbow' because i cant do any bicep work to counter all the tricep work.

  16. #16
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    Not all of a sudden really, it was a problem before Tony's meet too. That's why I ended up just benching a little over 200 raw. The doctor said it is medial epicondylitis, or Golfer's Elbow.

    It started when I began a new job detailing cars. I only made it 9 nine days before I couldn't open and close my right hand to hold onto things and couldn't sleep more than a couple hours at a time before getting up and icing my elbows. I was also doing a lot of biceps at the time which we had started a couple months before. Prior to that I didn't ever work them separately from back.

    After Tony's meet we started doing biceps again plus I got my Metal Jack shirt which is the first shirt I have found that I liked. As a result, I have been able to actually handle some real weight. I think the combination made them get super inflamed again. And since them I have been doing ice baths a couple times a day and using the safety squat bar and straps, etc to limit the amount of weight and tension on my hands/wrists and forearms.

    I probably won't bench again until the meet, since the Jack is super easy to use(when inflammation in my elbows is minimal) and I'm confident in it.
    Last edited by Tara Green; 10-29-2012 at 09:49 AM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  17. #17
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    Sunday ME Lower

    Squats

    145 x 5
    195 x 3
    235 x 3
    Predators
    285 x 3
    325 x 3
    Metal Pro
    375 x 2
    415 x 1
    Metal Pro is too tight in legs and I couldn't take the time I needed to set up under the bar, so I switched to old Metal Ace
    415 x 1
    465 x 1
    505 x 1
    525 x 1
    315 x 10 x 2

    Today was ok but I was hoping to get up to closer to 550. We compromised and I did 2 sets of 315 for 10 instead of throwing another 10 a side on.
    Last edited by Tara Green; 10-29-2012 at 09:54 AM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  18. #18
    Senior Member Judas's Avatar
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    Quote Originally Posted by Tara Green View Post
    Not all of a sudden really, it was a problem before Tony's meet too. That's why I ended up just benching a little over 200 raw. The doctor said it is medial epicondylitis, or Golfer's Elbow.

    It started when I began a new job detailing cars. I only made it 9 nine days before I couldn't open and close my right hand to hold onto things and couldn't sleep more than a couple hours at a time before getting up and icing my elbows. I was also doing a lot of biceps at the time which we had started a couple months before. Prior to that I didn't ever work them separately from back.

    After Tony's meet we started doing biceps again plus I got my Metal Jack shirt which is the first shirt I have found that I liked. As a result, I have been able to actually handle some real weight. I think the combination made them get super inflamed again. And since them I have been doing ice baths a couple times a day and using the safety squat bar and straps, etc to limit the amount of weight and tension on my hands/wrists and forearms.

    I probably won't bench again until the meet, since the Jack is super easy to use(when inflammation in my elbows is minimal) and I'm confident in it.
    Well when are you people gonna start listening to me and quit your damn jobs...??? This whole trying to powerlift and work for money at the same time bullshit just isn't going to work...

  19. #19
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    Quote Originally Posted by Judas View Post
    Well when are you people gonna start listening to me and quit your damn jobs...??? This whole trying to powerlift and work for money at the same time bullshit just isn't going to work...
    We have the not working part figured out now.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  20. #20
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    Squats.

    Last squat day before Vegas. Arms are feeling a bit better and I think by next week all will be good.

    135 x 6
    185 x 6
    225 x 6
    Briefs
    275 x 3
    315 x 3
    365 x 3
    Suit
    405 x 1
    455 x 1
    495 x 1 Almost to depth.
    525 x 1 At depth

    Things felt good today and I can open at an easy 525 next Friday. I'll still be doing some light work until we leave on Wednesday but the heavy lifting is done.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  21. #21
    Senior Member Judas's Avatar
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    You gonna outsquat me this time...???

  22. #22
    Senior Member Judas's Avatar
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    Well... What happened...???

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