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Thread: Justin Blatnik's Journal

  1. #51
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    1/25/13 More Upper Accessory

    Seated DB Shoulder Press
    30sx15
    40sx15
    50sx15
    60sx12
    70sx10
    40sx15x2

    DB Side Laterals (Seated = harder!)
    20sx12x5

    Shrugs 185x15x3
    Upright Rows 65x10x3

    GHR Situps 3x15
    Leg Raises 3x15

    Another solid accessory day hitting a little different muscle groups. Kept it light and high volume to try and not aggravate the the left arm. As of now, still feeling good. Ready to Squat Sunday!
    750/500/600 1850 total @ 220
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    Boone, NC
    Appalachian State University Graduate Student

  2. #52
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    1/27/13 Heavy Squat Day

    Squats
    155x6
    245x4
    335x2
    add belt
    385x2
    425x1
    add briefs
    425x2
    475x1
    515x1
    add suit straps down
    565x2
    straps up
    625x1
    add knee wraps (grippers)
    675x1fought this rep decently, was forward whole rep from unclean unrack
    switch to convict knee wraps
    725xmiss don't know what happened, maybe forward again, just lost tightness.
    725x1
    add reverse onyx mini bands (complete unload at top, ~80lbs off at bottom)
    775x1grinder
    825x1 (PR for heaviest weight I have ever held on my back) glad I decided to "go big or go home", even though it wasn't a perfect rep



    Very up and down day today (haha). Didn't go out drinking the night before, got decent sleep, had some food, but struggled today. Unquestionable depth was not there today, missed a rep, and felt very shaky. Foot placement seemed a bit off, just getting set and unracks weren't perfect. Have a week off from heavy squats and then one more where the plan is to go heavier!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  3. #53
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    1/29/13 Bench Day

    So my left arm/bicep is still causing me some pretty significant pain. Looking back at it, I think it is from squatting and really forcing my elbows forward to help keep my upper back tight and keeping me from "chicken-winging". So did what I could, going to step up the rehab (ice, ibuprofen, compression) hoping to get back in the shirt next week. I will not have a heavy squat session for until next Sunday which should alleviate some of the bicep problems as well.

    Bench
    barx50
    95x15
    135x8
    185x5
    add slingshot
    225x5
    275x5
    315x5
    add 3-board
    365x2
    390x2
    415x2
    440x2

    Scapular Retrations on Seated Row 4x10

    Shrugs 5x12-15 add weight each set

    DB Curls 3x20 w/ 20s
    - first 10 regular, second 10 hammer each set, slow and controlled

    Was able to manage through the bench today with some help from the slingshot and then also not going closer to the chest. Still painful enough that I didn't want to do anything after bench that would bother the bicep at all. The curls actually felt pretty good, hoping the slight pump and blood flow help the healing.

    Help sponsor our trip to the Arnold: http://www.gofundme.com/1y87ng
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  4. #54
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    1/30/13 Moderate Lower

    Squats (all wide stance) had to walk all squats out
    135x6
    225x4
    275x3
    315x2
    add belt
    365x2
    405x1
    add briefs
    405x2
    455x2
    495x2
    525x1 rough.
    455x3
    405x5

    Raw Squats (moderate stance)
    225x5
    275x5
    315x5x3

    Single Leg DB RDLs
    40sx10x3

    Abductor Machine 3x15
    Leg Raises w/ Med Ball 2x12

    Light day today ended kind of rough. felt like I could hit more in just my briefs but didn't want to overdo it. hoping to pull 650 on Super Bowl Sunday!!!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  5. #55
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    2/1/13 Shoudlers

    Superset Shoulder training session this morning.

    Superset #1:
    Standing Overhead Press 95x15x3 (down to chin)
    DB Lateral Delt Raises 20sx15x3

    Superset #2:
    Upright Rows 65x15x3
    DB Rear Delt Raises 20sx15x3

    Superset #3:
    DB Front Delt Raises 3x15 25s, 30s, 35s
    Cable Rope Face Pulls 3x15

    Front/Lateral Delt Raises - 1 burnout set w/ 15s

    DB Curls 25sx15x2

    Ab Circuit: 2x15
    Crunches w/ 35lb plate arms extended
    Side Oblique Crunches
    Hanging Leg Raises
    0
    Diet is going really well right now, slowly coming down, just have to stay on it! Bodyweight this morning was a 217.0 lbs. Great quick session done in about 40 minutes. Worked last night, bed at 3a.m. to get up for class at 8am to find out it was cancelled. Was ready to kick today's ass so hiked 20 minutes through the snow to the gym anyways.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  6. #56
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    Catch-up Post

    Saturday 2/2/13 Light Back Day

    Pullups 5x6
    CSR 1x12, 2x15
    Lat Pulldowns 4x15
    Stationary Bike 30 mins
    Everything light, focusing on the muscle and testing out the bicep. No problems.

    Sunday 2/3/13 Pullfest in Hickory

    up to 315x3
    add power pants
    365x1
    405x1
    add suit straps down
    455x1
    straps up
    495x1
    550x1 blew up, one of the most perfect deads I have ever hit
    600x1
    650x crappy miss. to jacked up, bad start position
    650x miss again. better but still not there
    635x1 5lb PR

    http://www.youtube.com/watch?v=kGloZUYpbZM


    Semi-Stiff Leg DLs (conventional stance)
    315x6x4

    Always fun to have the Pullfest. Not as big of a turn-out but always some great deadlifts! Really wanted to pull the 650 but just wasn't there today. Could come up with some excuses and blame it on those but just not going too. Still a good day to always hit a PR.

    Garrett and I both hit PRs at Pullfest! Watch the video and then click here: http://www.gofundme.com/1y87ng to help fund our trip to the Arnold!
    Last edited by JustinBlatnik; 02-04-2013 at 10:47 AM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  7. #57
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    2/4/13 50 total minutes on ellitical (split 25 mins morning and evening)

    2/5/13 Morning: 30 mins elliptical

    Night Session:
    Bench
    up to 315x3
    350x1
    390x1 2-board (technically a PR, go figure!)
    add shirt
    435x2 "air boards"
    495x1 touch
    add 2 board
    545x1
    585x1 (2-board PR, didn't even know haha)
    605xmiss

    Did something to my left shoulder, no pop, tear, grind during the rep but just pain after I got up. Pretty bad today, enough to get me to go to the infirmary.

    Low Incline DB Bench
    40sx15
    55sx12
    70sx10
    85sx8

    Shut it down after that. Was able to go through movements but pain was weird. Lot of ice throughout the night and NSAIDS. This morning woke up in pretty bad pain. Ice, ice, ice and NSAIDs until the doctor. My preliminary "guess and hope" is that this is some sort of bone bruise where my coracoid process "clipped" my clavicle somehow in the movement. Not going to let this affect my meet performance, only 25 days until weigh ins!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  8. #58
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    2/4/13 50 total minutes on ellitical (split 25 mins morning and evening)

    2/5/13 Morning: 30 mins elliptical

    Night Session:
    Bench
    up to 315x3
    350x1
    390x1 2-board
    add shirt
    435x2 "air boards"
    495x1 touch
    add 2 board
    545x1
    585x1
    605xmiss

    Did something to my left shoulder, no pop, tear, grind during the rep but just pain after I got up. Pretty bad today, enough to get me to go to the infirmary.

    Low Incline DB Bench
    40sx15
    55sx12
    70sx10
    85sx8

    Shut it down after that. Was able to go through movements but pain was weird. Lot of ice throughout the night and NSAIDS. This morning woke up in pretty bad pain. Ice, ice, ice and NSAIDs until the doctor. My preliminary "guess and hope" is that this is some sort of bone bruise where my coracoid process "clipped" my clavicle somehow in the movement. Not going to let this affect my meet performance, only 25 days until weigh ins!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  9. #59
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    2/6/13 "Deload" Lower

    Morning: 30 minutes on recumbent bike while icing shoulder

    Night:

    Squats w/ average bands (first time in a long time against band tension)
    155x3
    205x2
    245x2
    295x2
    add briefs
    335 for 3 doubles
    335 for 2 singles
    385 for 3 singles
    425 for 2 singles

    GHR 2 sets

    Shut it down. Went until a rep felt slow, took all reps pretty deep too. Low back has been giving me fits since pulling heavy Sunday and still is today (Thursday). Shoulder has been "diagnosed" as an AC joint sprain. Rehab/Recovery: ice and rest...which rest won't happen too much haha. Will take it easy but this shouldn't hinder me in the meet all that much. Just ordered a dual TENS/EMS unit to help with some healing and recovery.

    2/7/13 Morning 30 minute walk. Woke up at 217.0lbs. Between the diet and the morning fasted cardio weight is slowly working down perfectly.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  10. #60
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    Video of Yesterday's "Classy" Deload Speed Squats

    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  11. #61
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    Took it easy the past few days (off Thursday and Friday except for morning cardio) to rest my shoulder. Low back still bothering me pretty bad.

    2/10/12 Squats in Hickory with The Tribe

    Barxbunch
    145x5
    235x4
    add belt
    325x2
    add briefs
    375x1
    415x1
    505x1
    add suit straps down
    555x1
    add straps up borrowed chucks (forgot 1 shoe and had to squat in my Nike Frees up to this point. Weird. Steve was awesome and let me borrow his chucks!)
    615x1
    add knee wraps
    705x1 solid rep
    755xmiss would have been 5lb all-time PR. Got forward on way up. With a "2-1-up" call I am anticipating the "Up" can getting loose in the hole and pretty much dipping - not good for me
    add reverse onyx mini bands
    800x1 griiiiiinder. just got up call and did better, still forward
    remove bands
    665x2 straight weight (PR because I have never done heavy doubles, still forward on these but easy)

    Light SSB GMs 2x12
    1 set of reverse hyper swinging to loosen up low back

    Off squat day today. Low back definitely causing problems. The crew noticed my hips were crooked during my reps and I was almost twisted. I couldn't really tell. Checked afterwards and my right leg was significantly longer than my left, which is tell-tell sign for my SI-joints to be off, causing the crookedness and low back pain. If I can't remedy this myself, I will be trying to find a chiro this week. Have a TENS/EMS unit coming in on Tuesday which I will be using the crap out of as well. Tons of ice and heat and ibuprofen in the meantime.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  12. #62
    life, one rep at a time
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    you could try racquetballing your upper glutes to see if you can find some knotting. helped me out a long time ago.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  13. #63
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    2/12/13 Upper "Deload" of Sorts

    Bench
    135x10
    185x5
    225x4
    275x3
    315x3 started to feel pressure in left shoulder
    add 3-board
    365x2
    405x1
    425xmiss feel I have the strength for this, but i think holding back with the shoulder
    315x7 slightly closer grip, stopped because of shoulder

    Lateral Delt DB Raises - these felt great
    10sx10, 15sx10, 20sx10, 25sx10, 30sx10, 35sx10, 20sx15x2

    Attempt Front Raises - shoulder didn't like these

    Tricep Rope Pushdowns 3 sets of 12
    Band Pullaparts 3x12 w/ 1 sec pause at contraction w/ onyx mini band

    Tricep Bar Pushdowns 3 sets to pump
    Band Pullaparts 3 sets to pump

    EZ Bar Curls Bunch of Cluster Sets

    DB Curls (5 Regular/Hammer in each set)
    30sx10, 35sx10, 40sx10, 30s to pump x2

    Lateral Delt Raises 15s until "I could fly!"

    Shoulder was feeling pretty good going into this session. Tried to push it a bit without too much pain. Lots of pump work for blood flow to try and help recovery. Lots of ice for the next week and should feel ok to go in shirt for 1 last time to tune up for the meet then it will be all rest from there.

    Other notes: Have stayed pretty strict on my diet. Few cheat meals in the past few days and bodyweight is staying down:
    1) Big Wendy's meal Saturday night to carb up for Sunday's squats
    2) Firehouse Sub w/ chips after squats Sunday
    3) Ritual Buff Wrap and Sweet Potato Fries from Klondike Cafe on Monday at Lunch

    Dinner last night post-bench training was amazing! Homemade chicken tacos (tortillas = carbs) w/ a homemade salsa of tomatoes, bell pepper, onion, sweet corn, cilantro and lime juice and homemade cilantro/sour cream sauce. Paired with fresh strawberries and pineapple as "carbs" as well.

    Bodyweight this Morning: 214.5lbs Morning cardio is 30 minutes fasted Monday-Friday and managing it well. 18 more days until weigh-ins. Staying focused, motivated, and dedicated.

    "Never give up on something you want. It is difficult to wait, but more difficult to regret..."
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  14. #64
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    2/13/13 Deadlift Day

    Didn't have too good of a plan going into today. Turned out pretty successful I feel. One more deadlift day next week which will be full gear hitting an opener.

    Sumo Deads w/ Short Light Bands (~100lbs added at top)
    135x3
    225x3
    315x3
    add belt
    365x3
    add power pants
    405x3
    455x3
    495x2
    525x1 probably a PR in power pants alone, the add bands WOO!

    Sumo Rack Pulls (Bar just below patellar tendon insertion on shin)
    405x5
    495x5
    585x3

    Oly Squats in oly shoes, beltless
    135x8
    185x8
    225x8
    275x8
    minimal rest and low back pump set in pretty good.

    Hanging Leg Raises 3x15 w/ 4lb med ball in between feet

    Pretty dead after this workout but got in solid work and came out feeling pretty good "injury wise" (back and shoulder) Could be not enough sleep and carbs being down getting to me. Might up the carbs the next few days to see how it helps. Bodyweight this morning (post-cardio and after big coffee at 10am was 211.5lbs, so ahead of schedule and can recoup a bit. Got my TENS/EMS unit in yesterday so going t be using the crap out of it and lots of ice is helping both the shoulder and back.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  15. #65
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    2/15/13 Upper Accessory

    Avoided all pressing movements today to let shoulder heal. Everything light, super-setted, and higher reps for blood flow and pump. all about recovery now until the meet with only 3 real heavy sessions left.

    12 min stationary bike

    Neutral Grip Lat Pulldowns 5x15
    Lateral Delt DB Raises 5x15

    Neutral Grip Seated Row 4x12
    DB Rear/Lat Delt Raises 4x12 (not full bent over reverse fly)

    DB Shrugs 3x15
    Face Pulls 3x15

    DB Curls 2x15
    Cable Flys 2x25
    Tricep Rope Pushdowns 2x25

    Abs - until bad cramp. havent had one of those in a looong time. so weird and different. knew i was slightly dehydrated this morning due to cottonmouth at work last night. bodyweight this am was 211.0lbs. going to hit the hydration hard today and should be up a bit tomorrow. not time to cut water yet!

    10 min stationary bike

    Side Note - Both shoulder and low back feeling substantially improved today. hope this trend sticks! (knocking on wood!)
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  16. #66
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    2/17/13 Last Heavy Squat Day

    So going into today body was feeling pretty good. A little tired though.

    Squats
    155x5
    245x4
    add belt
    335x2
    add briefs
    425x1
    add suit straps down
    515x1
    add straps up
    575x1
    add gripper wraps and slightly tighter straps
    645x1 (last warmup)
    add convict wraps and slightly tighter straps
    710x1 opener grinder.
    shut it down

    Step Ups 3x10 each leg bw
    Planks 3x1min bw

    So things went well until my opener. Super slow grinder. Guess is just overall fatigue and CNS beginning to overtrain. Have had at least 5 heavy Sundays in a row, with a "break" for Pullfest where it was max effort deadlifting. Also have worked the past 3 nights in a row on my feet at the bar. Should be ready to go for the meet with some rest and recovery. Did notice on opener attempt that coming up I still windmilled quite a bit, with my left side of the bar being waaay farther away from the rack than the right. Low back is feeling fine, but need to get to the bottom with this crookedness that has come about in the last 2 weeks.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  17. #67
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    2/19/12 Last Bench Day

    Final bench prep day before the meet. Plan is opener followed by 1-2 sets to a higher board.

    Bench
    135x7
    185x3
    225x3
    275x2
    315x2
    385x1 3-board
    add shirt
    445x1 air boards
    495x1 touch (500 opener). Really had to fight this rep hard. Great win in that aspect. Bit more of a grinder than I wanted but learned to fight a weight going back and forth and kept it from dropping towards neck or belly.
    545x1 2-board pretty smooth. Took this as "in-between" 1st and 2nd attempt.

    Light bloodflow work:
    Tricep Pushdowns
    Cable Flys

    Nothing to crazy. Stopped accessory when I started to feel my shoulder. Felt nothing while benching. Dialed in. Ready for recovery.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  18. #68
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    2/20/13 Last Deadlift Day

    Goal going into today was to work up to something around opener-ish weight.

    Deadlifts
    135x3x2 conv, then sumo
    225x2x2 conv, then sumo
    add belt
    315x1x2 conv, then sumo
    add power pants, sumo from here on
    405x1
    add suit straps down
    495x1
    add straps up
    545x1
    585x1
    600x1

    Light GMs 95x12x3
    BW Lunges 2 set of 50 steps
    Pulldown Abs 2x15

    Great Day to finish the training cycle on. Wasn't going to take either the 585 or 600 but decided to take them both because I felt good, strong, and fast. Also toyed with how tight I put my straps on with these as well. Now time for lots of rest, ice, and recovery work. Bodyweight has been right around 210.0lbs the last few mornings, so everything went right on par with my diet. So ready for go-time. PRO TOTAL here I come!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  19. #69
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    Catch-Up Post

    So since last Wednesday (2/20/13) I have kept up with with my morning cardio daily (except Sunday). This cardio is either fast walking, stationary bike, or elliptical to reduce impact and I keep it at a low-internsity steady state for 30 minutes. Diet has still been 90% right on, with a little extra cheat here and there. Not much training - recovery mode now. Lots of ice, stim, adn as much rest as possible.

    Saturday 2/23/13 Upper Body Pump Circuit - not much of anything (~25 mins), just movement

    Sunday 2/24/13 Deload Lower

    Squats
    155x3
    245x3
    335x2
    add briefs
    425 for 5 easy singles, focus on perfect form, tightness, getting up call and not anticipating up call/getting loose/dipping

    Leg Press 2 sets x bunch super light
    Leg Extension 1 set to pump
    Band Leg Curl 3x15 light band (easy)
    Planks 3 sets of 1 min

    Feeling pretty good. Definitely anxious/nervous/excited for the meet. Bodyweight is down to around 208lbs so weight cut will be easy. All about focus and recovery now.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  20. #70
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    The Meet...or not so much of one

    So I have had some time to think over this meet. Definitely didn't go as planned. Bombed Out. Here is how things went:

    Thursday (2/28/13)
    Got on the road to Columbus. Uneventful car ride up. Got to the hotel, spent a little time down in the hot tub before bed.

    Friday (3/1/13)
    Garrett made weight in the morning and then we went out to the Arnold around noon. I didn't eat but a small breakfast today due to cutting weight, and walking around the Arnold wasn't too bad. Disappointed in the low level of jacked dudes and hot chicks this year. Just seemed sub-par to me. And the supplement companies need to suck it up and quit having so many "take a bite while you are here" samples and give me a full size bar or portion of their products. Hardest part of the day was probably smelling the sushi Garrett ate for lunch. Didn't bother me watching, but the smell was bangin! Back at the hotel, it only took me total of 2 hours in the hot salt bath (not even full time in, bu in and out) to cut my remaining weight. Super easy, got down to 197 on Garrett's scale before bed. We ended up with a big jacuzzi in our room that made it so nice to not have to go down to the pool/hot tub.

    Saturday (3/2/13)
    Hurried over to weigh-ins (made it at 195.0 pounds) and then hurried back to the meet to help Garrett out. His squats were super impressive and fast. However, after his squats, I started to really feel like crap. Ate and rehydrated too fast, thought I was going to vomit. Also was tired from not much sleep the night before due to Garrett's snoring, but I didn't wake him because he had to lift. Lesson: bring earplugs to any meet! Helped Garrett out the rest of the day and by the afternoon I had gotten in a few naps and the stomach was feeling better. Continued eating/drinking and got my bodyweight up to 218 on Garrett's scale before bed. 23lb bloat (1-lb PR) and felt great heading to bed. Not even that bloated feeling.

    Sunday (3/3/13) Meet Day
    Slept good, woke up, had a little to eat, and got rolling. Everything seemed normal, if anything I felt more relaxed than expected, but still had the butterflies. Was in the beginning of the 3rd squat flight so had some extra downtime.

    Warmups
    Barxsome
    platexsome
    265x2
    add briefs
    355x1
    465x1
    add suit straps up light
    555x1
    add knee wraps
    645x1 was a little squirly but think it was due to my straps still too loose. Weight didn't feel too heavy. Onto the platform

    Opener - 710 Good lift. Garrett said he didn't even get a tap and sunk me deep. Felt fine so decided to head for a straight up 5lb PR
    2nd - 755 No lift. Just sucked. Probably thinking too much. Knew I needed at least 750 to have a smooth day at the pro total.
    3rd - 755 No lift. Garrett said he had never seen me with that form. Knees forwards and bent way over. Don't know where this came from. Weight still didn't feel too bad on my back, but just did not have it together on squat. Was pissed/confused. Took some time to settle down and realized I still had a shot (although a long one) at the pro total.

    Had a good long time until the bench with the Pro Bench Meet on the same day. Once I got into benching, was feeling motivated and more importantly body felt good.

    Warmups
    barxbunch
    platex8
    225x4
    315x2
    add shirt
    395x2 air boards
    445x1 1-board felt great after this attempt. felt super powerful and fast, expected really awesome things.

    Opener - 501 No Lift. wow. Pressed in a horrible groove and griiiiiinded it almost to lockout but couldn't get it. Should of just had them take it. Really confident with this and had killed it multiple times in training.
    2nd - 532 No lift. Again somehow didn't press in a good groove. thought the extra 20lbs would help get the bar to touch. Just crappy. And needed to have a shot at going 567lbs on 3rd for the Pro Total. Out the window now.
    3rd - 523 No lift. Decided to try and stay in the meet. Down portion went smooth but must have been too anxious/jacked up and pressed towards my face too fast and launched it. Bombed in the meet.

    So ended up confused more than anything after this meet. Everything seemed to go pretty close to plan. The dieting went well and I slowly lost fat starting in January and made a simple cut to make weight. Had visualized the attempts and seen the success. Felt good on meet day. Training seemed primed to hit the necessary numbers. Just didn't lift well on the platform.

    Moving on - plan is to give it another shot May 18th at the IPA Meet in Hickory. Going to set the bar once again at the 2K total at 198, turn Pro, and figure out a quick 9 week training cycle to lead into that meet.

    We (Garrett and I) cannot thank all those who gave us so much support leading into this meet. It was a big experience for both of us on such a high-level stage. From the donations, the pick-me-ups, help, kind words, everything. It would not have been possible without the support group. Also have to thank the training partners Derek, Matt, Zack, Garrett, and Garrett, and the Tribe for everything they have done to help get me ready for the platform. Not done yet!!!!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  21. #71
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    A Week's Worth of Catch-Up
    Been a little busy getting back this past week from the meet and then getting stuff done before Spring Break. It's deload week, but still got in some decent work. Recap:

    Tuesday 3/5/2013 Bench Day


    Bench
    up to
    275x5 x3
    315x3 x2

    Pullups 6x6

    Following exercises performed with light weight and high reps, focusing on blood flow and recovery from the meet:

    Lateral Delt Raises
    Tricep Band Pushdowns
    DB Curls
    Band Pullaparts

    Wednesday 3/6/2013 Deadlift Day


    Deadlifts (with straps and belt)
    up to
    405x5 x3 conventional
    405x5 x3 sumo

    Front Squat 4x8
    weights were something like 115, 145, 175, 215

    Bodyweight Lunges
    4 sets of 50 steps nonstop. Holy quad pump and glute failure

    Planks w/ 45lbs plate
    2x 1min front
    2x 45sec each side

    Sore for a few days after this one!

    Friday 3/8/2013 Upper Accessory

    Bench
    up to 315x3
    add 3-board
    345x3
    355x3

    "Speed Bench"
    275x3 x4 with slingshot

    Pause Bench w/ Close Grip (Pause 1" off chest)
    225x5 x4

    Incline DB Flies (light, high rep)
    Band Face Pulls 5x15
    Lat Pulldowns (heavy)
    DB Rows (up to 130sx10)

    Good day here today. Got all in right around an hour.

    Saturday 3/9/2013 Spend a good 6ish hours snowboarding today.

    Sunday 3/10/2013 Squat Day

    Squats
    155x5
    205x5
    245x5
    295x5
    belt on
    335x5
    370x5 (gunna call this a current PR, haven't done 5-rep raw squats in a loooong time)
    add knee wraps
    400x3 felt easy/light. first time raw with wraps in a long while. had to fight getting pushed over.
    430x3 bar felt a lot heavier on my back. not a bad first day back though

    Pause Squats (5-count in the hole)
    205x5 x4 with light belt on

    GHR (hole 19 on our GHR)
    4x10 bw

    GHR Situps
    3x15 w/ 10lb plate behind head

    Solid squat day. Really want to work my raw training higher. Happy with how this went today, considering legs being fatigued from boarding the day before. Been trying to loosen up the back, has been tight since the meet. Was skeptical on first set of squats with 155 with how tight it was, but got in a solid day. Success.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  22. #72
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    3/12/13 Bench Day

    Floor Press
    70kgsx8
    90kgsx5
    110kgsx4
    130kgsx2
    150kgsx1
    160kgsx1 PR (352lbs)
    add slingshot
    170kgsx1 PR
    140kgsx9 down set with slingshot, couldn't lock 10th rep

    Standing Strict Overhead Press
    110lbsx8
    120x8
    130x8
    140x8
    150x8

    Incline DB Flys 35sx12, 25sx15x2
    DB Pullovers 65x10, 75x10, 85x10
    DB Rock n Rolls 45sx10, 55sx10x2
    Band Pushdowns 3x15
    Band "Rows to Chest" (like face pulls) 3x15
    DB Curls 2 drop sets down the rack

    Great training day today. Always good hitting a PR, which I think was a 7-12lb PR in the floor press. Overhead press went really well for not doing it in a long time and with my left shoulder a/c joint still bothering me just a tad.

    Got asked the question yesterday on how I focus my accessory work. All other accessory work is focusing on some hypertrophy type work right now, with rep ranges between 8-15. Sticking with that for another week or two before I shift to lower reps and heavier weight (5-10 reps) on accessory with the focus being strength. Then leading into the last month(ish) of the meet prep the accessory will generally ramp up to higher reps again for blood flow and recovery type work. In a training session, I tend to think about 1 main working exercise, a secondary "main" exercise", a 'heavier' assistance movement, then a few lighter assistance movements.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  23. #73
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    3/13/13 Deadlift Day
    Training in the garage at home visiting for Spring Break. Forgot power pants, so had to stick with raw pulling.

    Rack Pulls w/ straps (Bottom Pin at Home, sits around 3-4" below knee cap)
    add short mini bands in odd setup, didn't add much, maybe 30lbs?
    135x3 x2 (conv first set, sumo second set)
    225x3 x2
    315x3 x2
    add belt
    365x3 x2
    405x3 x2
    455x3 sumo here only
    505x3
    535x3

    Front Squats (beltless in oly shoes)
    135x6
    185x6
    225x6
    250x6

    Walking Lunges w/ 115lb barbell
    100 total steps (broken into sets of 40 steps, 30 steps, 20 steps, 10 steps)

    Ab Roller 3x15 bw

    Tough day today. Trying to keep raw volume high right now with the deads, but wanted to put on power pants but forgot them at home. Lunges really made my glutes super sore, going to keep them in the mix because they are obviously exposing weakness. Felt good to test out the ab roller again. I really like the exercise and was cautious because last time it caused my back to go out again.

    On a different note: I have been eating like a glutton being at home this past few days. Going to hunker back down with the cardio and diet post spring break.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  24. #74
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    3/15/13 Upper Assistance Day
    Bench
    up to 315x3
    add 2-board
    335x3
    350x3

    "Speed Bench"
    275x3 x4 with close grip

    Pause Bench (~3sec pause 1" off chest)
    225x5 x4 w/ comp grip

    Lateral Delt Raises 3x25 w/ 10lb plates
    Band Pullaparts 3x25 w/ mini band

    Band Pushdowns 3x25 w/ mini band
    Front Delt Raises 3x25 w/ 10lb plates

    Fat Gripz BB Curls 65x20 x2

    Solid day today. Still feeling a little beat up but everything went smooth. Kept some accessory higher repped to not push anything too crazy.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  25. #75
    life, one rep at a time
    Join Date
    Oct 2005
    Location
    Boone, nc
    Posts
    579


    gluttony...... up to the 275's!
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

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