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Thread: 2012 WPC Worlds Prep

  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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    Wednesday Back

    Kroc Rows

    90 x 20
    120 x 0
    150 x 20



    Pulldowns

    100 x 10
    130 x 10
    150 x 10

    Hammer Curls

    20 x 10
    30 x 10
    40 x 10
    50 x 10

    Reverse Curls

    55 x 10 x 3

    Single Arm DB Preacher Curl

    15 x 15 x 3
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  10. #10
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    Thursday DE Upper

    Larry Scott DB Press

    20 x 8
    25 x 8
    30 x 8
    35 x 8
    40 x 8

    Face Pulls

    60 x 12
    70 x 12
    70 x 12

    Very short, not very exciting workout today since I have been working 12-14 hour days this week and was previously working only about 6 hours. Was doing ok but had trouble sleeping the last two nights.
    Last edited by Tara Green; 09-09-2012 at 11:05 AM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  11. #11
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    Saturday ME Lower

    Front Squats

    225 x 5
    245 x 3
    265 x 1


    Single Leg Press

    4 plates x 10/leg
    6 plates x 10/leg x 3
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  12. #12
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    Sunday ME Upper

    Bench Press - Metal Jack

    275 x 3
    295 x 1
    305 x 1
    305 x 1

    2 Board Press

    225 x 5
    275 x 5
    315 x 5
    335 x 3
    355 x 1
    365 x 3
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  13. #13
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    London Canada
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    solid work out, what are you gonna try to open with?

  14. #14
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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

  15. #15
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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

  16. #16
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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

  17. #17
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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

  18. #18
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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

  19. #19
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    Sunday ME Upper

    Incline DB Press

    35 x 10
    45 x 10
    55 x 6
    65 x 6
    75 x 6

    Tate Press

    40 x 10
    50 x 10
    60 x 8
    70 x 8
    75 x 6

    Rolling DB Extensions

    40 x 10
    50 x 10
    60 x 6

    French Press

    45 x 10
    60 x 10
    75 x 10
    90 x 10

    Flyes

    15 x 10
    25 x 10
    30 x 10
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  20. #20
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    Tuesday DE Lower

    Dimel Deadlifts

    95 x 15
    135 x 15
    185 x 15
    225 x 15 x 3

    Groin Machine

    120 x 15 x 3
    Last edited by Tara Green; 09-20-2012 at 08:03 PM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  21. #21
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    Wednesday Back

    Bicep Curls

    20 x 10
    30 x 10
    35 x 10

    EZ Bar Curls

    75 x 10 x 3

    Close Grip Pulldowns

    110 x 10
    130 x 10
    150 x 10
    170 x 10

    Towel Pullups

    BW x 8 x 3
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  22. #22
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    Thursday DE Upper

    Zavickas Press

    65 x 10
    85 x 8
    105 x 5
    115 x 1

    Scott Press

    20 x 12
    30 x 12
    40 x 12
    45 x 8
    30 x 15

    Laying Banded Face Pulls

    Monster Mini x 12 x 4

    Seated Front Raise

    15 x 6
    20 x 6
    25 x 6
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  23. #23
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    Saturday ME Lower

    Chain Susupended SSB Good Mornings

    155 x 8
    205 x 8
    245 x 8 x 3

    Posting this makes me feel weak...but I haven't been able to squat or do good mornings without my lower back/hip/glute thing hurting. So today was a positive since I was able to do this exercise pain-free throughout and afterwards. I did have to squat the first rep out of the chains (still tentative to arch it out), but each rep afterwards I was able to go down to the chains each one.

    Leg Press

    2 plates a side x 15
    3 plates a side x 15
    4 plates a side x 15
    5 plates a side x 15
    6 plates a side x 15

    Suitcase Walks

    90 x 50'
    120 x 50' x 2
    Last edited by Tara Green; 09-24-2012 at 12:03 PM.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  24. #24
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    Sunday ME Upper

    Bench Press

    135 x 5
    185 x 3
    225 x 0
    Metal Jack
    225 x 3
    275 x 1
    Reverse Monsters
    315 x 1
    335 x 1
    355 x 0 x 2
    2 Board, no boards
    335 x 1
    355 x 0

    Incline DB Press

    30 x 1 minute (34 reps)

    Today didn't go as planned. I probably should have taken this day off since I have had issues this past week with inflammation in my elbows and forearms again. Not sure what caused it this time, maybe because I have been doing an online typing tutor. It affected my overheading pressing a bit Thursday. The right side was more inflamed and while the left side would go up the right side wasn't budging on Thursday. Nothing like that while benching, but as you can see from the number of missed attempts today, my strength was down. I did ice baths a couple times a day after Thursday, plus just regular ice a few times, and will continue the same this week. Also taking this week off until we squat Saturday as appetite is down a bit, sleeping is getting uncomfortable and I need to get this elbow thing sorted out.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

  25. #25
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    Saturday ME Lower

    Squats

    275 x 3
    Inzer Predators
    325 x 1
    Metal Ace size 50
    405 x 1
    455 x 1
    495 x 1
    545 x 1
    585 x 1 x 2
    585 x 0
    Reverse Light bands
    635 x 1
    635 x 0


    I wasn't feeling much support in the hole today. As a result all my squats were high. I will try shrinking my suit a bit for next time. I was also feeling wobbly on my feet, not sure what's going on there. As I keep growing and my briefs get tighter, they feel like they're turning my legs out, so I set up so it feels good but my feet are turned out a lot more than normal. I got some new shoes for next time and will try to keep my feet pointed forward like I normally would.
    Best Competition Lifts @ 175lb BW
    Squat 567lbs
    Bench 274lbs
    Deadlift 400lbs

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