The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member Shawn Bellon's Avatar
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    My Meet Prep for Aug 17th

    Feel free to critique. Chris is going to be helping me. I threw this together. I am a raw lifter but adding in knee wraps since my MCL tear last year.

    Week 1

    June 25, 2013
    (max effort squat day)
    Safety Bar Squats
    Walkouts with 855 for 2 sets
    Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
    Reverse Hypers: 2 sets of 8 reps using the small strap
    Kettlebell Swings 3 sets of 15
    Rev Leg Raises: 5 sets 15
    Straight Leg Raises: 5 sets of 15 reps

    June 27, 2013
    (max effort bench day)
    2 Board Press
    Handoffs with 585 for 2 sets
    Barbell Rows: 4 sets of 6
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    June 29, 2013
    (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps
    One Legged Deads: 4 sets of 5 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    One Arm Barbell Shrugs: 3 sets of 15 reps

    June 30, 2013
    (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM
    Close Grip Pulldowns 3 sets of 8
    Rolling Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Front Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 rep


    Week 2

    July 2, 2013
    (max effort squat day)
    Sumo Partial Pulls with straps (bar below knee)
    Deadlift Static Holds with 800
    Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Rev Leg Raises: 5 sets 15
    Straight Leg Raises: 5 sets of 15 reps

    July 4, 2013
    (max effort bench day)
    Bench Press
    Handoffs with 585 for 2 sets
    Dumbell Flyes 5 sets of 8
    Lying Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    July 6, 2013
    (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 54 % of 1RM
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    July 7, 2013
    (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 3

    July 9, 2013
    (max effort squat day)
    Reverse Band Squats
    Walkouts with 875 for 2 sets
    Glute Ham Raises: 3 sets of 8 reps using the small strap
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Rev Leg Raises: 5 sets 15
    Straight Leg Raises: 5 sets of 15 reps

    July 11, 2013
    (max effort bench day)
    Wide Grip Bench Press (pinky on rings)
    Handoffs with 605 for 2 sets
    Incline Dumbell Rows 5 sets of 10
    Rolling Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    July 13, 2013
    (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 56 % of 1RM
    Reverse Hypers: 3 sets of 8 reps
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    July 14, 2013
    (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 4

    July 16, 2014
    (max effort squat day)
    Deadlift off 4" blocks
    Deadlift Static Holds with 800
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Rev Leg Raises: 5 sets 15
    Straight Leg Raises: 5 sets of 15 reps

    July 18, 2013
    (max effort bench day)
    Floor Press with Swiss Bar
    Incline Dumbell Rows 5 sets of 10
    Dumbell Overhead Extensions 3 sets of 15
    Incline Dumbbell Press: 2 sets of 20
    Seated dumbbell Cleans: 4 sets of 8
    Decline Sit Ups: 5 sets of 15

    July 20, 2013
    (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 60 % of 1RM
    Reverse Hypers: 5 sets of 8 reps
    Seated Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    July 21, 2013
    (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM
    Close Grip Bench Press: work up to 2 sets of 3
    Tate Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps


    Week 5

    July 23, 2013
    (max effort squat day)
    Low Box Squat
    Walkouts with 900 for 2 sets
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Rev Leg Raises: 5 sets 15
    Straight Leg Raises: 5 sets of 15 reps

    July 25, 2013
    (max effort bench day)
    2 Board Press
    Handoffs with 605 for 2 sets
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated Dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    July 27, 2013
    (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    July 28, 2013
    (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps



    Week 6


    July 30, 2013
    (max effort squat day)
    Reverse Band Deadlifts
    Deadlift Static Holds with 800
    Glute Ham Raise: 5 sets of 5 reps
    KB Swings: 3 sets of 20 reps
    Rev Leg Raises: 5 sets 15
    Straight Leg Raises: 5 sets of 15 reps

    Aug 1, 2013
    (max effort bench day)
    Rev Band Bench Press
    Handoffs with 615 for 2 sets
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 5 sets of 5
    Seated dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Aug 3, 2013
    (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 52 %
    Reverse Hypers: 5 sets of 8 reps
    Incline Dumbell Rows 5 sets of 10
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Aug 4, 2013
    (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps


    Week 7 OPENERS

    July 6, 2013
    Squat opener
    Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Lunges: 4 sets of 10 reps (each leg)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Rev Leg Raises: 5 sets 15
    Straight Leg Raises: 5 sets of 15 reps

    July 8, 2013
    Bench Opener
    Incline Barbell Tricep Extensions: 5 sets 6 reps
    Face Pulls: 5 sets 15 reps

    July 10, 2013
    Deadlift Opener
    Pull Downs: 3 sets 8 reps
    Glute Ham Raise: 4 sets 15 reps



    AUG 17 MEET DAY

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  3. #2
    Senior Member
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    I wouldnt take a max single a week out. But if it works for you, go with it. I would add some more ab work. Some static core stuff like pauloff holds. How many times are you actually squatting with wraps? To get a good carry over 75-100 lbs you should use them often.
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  4. #3
    Wannabebig Member Shawn Bellon's Avatar
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    Typo. Just openers the last week. I personally would rather squat, safety bar squat or low box every week. I am gonna wrap starting tomorrow.

  5. #4
    Senior Member
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    I don't see any bicep or calves. That's a serious comment. Both are seriously neglected by a lot of people and i think should be included. I usually superset some of the smaller assistance stuff with them

  6. #5
    Administrator chris mason's Avatar
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    Quote Originally Posted by kingns View Post
    I don't see any bicep or calves. That's a serious comment. Both are seriously neglected by a lot of people and i think should be included. I usually superset some of the smaller assistance stuff with them
    He isn't a bodybuilder. His biceps will get plenty of work with his upper back stuff. Calves are not really needed for powerlifting purposes and will get indirect work from his lower body training.


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  7. #6
    Wannabebig Member Shawn Bellon's Avatar
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    But I am making adjustments per Chris' coaching.

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