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2008/04/04, 09:56 PM
havent been able to get my DE Upper or ME lower in yet this week. aiming for tomorrow and sunday.
anyway, went to help my friend out today. he is working for a new performance center they are opening. they are getting 3 racks and some more stuff and cater to student athletes.
we went and picked up 2 400lb tires, and moved about 1500lb of weights and 3 giant wrestling mats. my grip is fried cuz i decided to do some flips with the tires.... really cool stuff, cant wait to see it finished...
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2008/04/07, 10:31 AM
4/5/08
DE Upper (?)
pushups w/ band on back
1 minix10
2minix10x3
DB OHP
45x10x3
Kroc Rows
85x10x4
pretty weak. had to do this at home, so all i had was dbs... i think that i am dumb or something, because my dbs always feel way way heavier than the ones at the gym...
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2008/04/07, 10:36 AM
4/7/08
ME upper
bench
barx10x2
135x5
185x3
225x3
245x1
275x1
300x0x2
275x1
Incline DB Bench
80x8x3
TBar Machine Row
110x10
160x10x2
FacePull/ Band Pressdown/ Side Bends/ DB Curl
greenx15x3/ greenx20x1, x30secx2/ greenx10x3/ 30x10x3
i know i have 300. this is really aggravating chasing after a weight like this. im still sort of sick and rather tired so i want to attribute it to that. i have 1 more week of heavy weights, so maybe next week...
training has been rather weird lately, mainly ihave not been able to be as consistent as i want. i also dont feel like im making the kind of progress i was prior to my "meet training." missed my ME lower too... my body was still fried from the moving and tire flips tho...
DONE
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2008/04/09, 10:52 AM
4/9
DE Lower
Box squat w/ greens
barx5x2
95x5
135x3
185x2x8
DE Deads
135x1
225x1
315x1x5
RDL
315x6x2, 335x6
Chins / Roman Chair
0x2x10 / 10x6x3
Prowler full court
90x6
practiced having my elbows pointed down... my last few sets seem to be better b/c of this... i am also practicing some of Harry Selkow's pullup progression. I started easy. Good day tho...
DONE
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2008/04/11, 10:26 PM
4/11
DE Upper
bench + 1 chain
barx5
95x5
135x3
145x3x9 (3 each)
185x1
225x1
245x1
4 board
225x3
275x3
295x3
Lat Row
80x10
105x10
115x10
122.5x10
DB Shrugs / DB Conc. Curl
110x10x3 / 35x10x3
felt pretty good. im not sure what that 245 carries over as, but it felt pretty good...
DONE!
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2008/04/13, 03:51 PM
4/13
ME Lower
SSB Box squats
barx5x2
115x3
155x3
205x3
245x3
295x1
335x1
385x1 (10lb PR)
way to long of rest...
395x0 (negative?)
RBDL (reverse band deadlift) w/ minis
all i had were my minis. i had them doubled up with the bar at about midstomach. With no weight the bar was floating about 2-3in below my knee caps... no help about 6in short of lockout, and not really that much at the bottom... haha
135x1
225x1
315x1
405x1
455x1
500x1
515x1 held at top for a bit. this was a slow rep, but i think probably my best DL rep ever... it was a grinder and took a while, but there was no hitch... i think i should be able to pull prob 500 w/o bands... wish i could try w/ the greens tho...
GHR / Chinup
0x12x3 / 0x6x3
good day... pushed myself a lot. the long pause between that last squat is b/c i was helping my friend put on his suit, which ended up being too small anyway. i was pretty happy with the 385 anyway, and know that i could hit 395 possibly 400 no problem...
DONE!
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2008/04/14, 08:46 AM
4/14
Last Real ME Upper
bench
barx5x2
135x3
185x3
225x1
245x1
275x1
275x2x3
DB Incline Bench
80x10x3
T-Bar Row Machine / band push downs
160x8x4 / greenx20x3
and some face pulls, shrugs, and db curl all 1 set... i was gassed
good day today. was not feeling like aiming for a max today... i knew it was not going to happen, so i just went for some doubles... i believe 275 will be my opener
next week i will just work to openers, the following week really light recovery...
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2008/04/17, 01:10 PM
4/17
DE Lower
box squat
barx5x2
135x2
185x2
205x2x8
DE deads
135x1
225x1
315x1x8 (4 conv, 4 sumo)
GM to Pins
135x5
225x5
315x3
belt
335x5x3
Chins ups / Roman chair
0x5x5 / 10x6x3
had to ride my bike up to the gym today. i missed yesterday b/c of this damn sinus stuff. my head was clearer today so i rode up and worked by myself. i still got a sick lactic acid burn in my quads from riding anything above flatland, sort of belittling.
speed on squats felt good... i will for sure throw on a little more weight next week as i was sort of gassed. those GMs are rediculous. i still wonder if i am doing them correctly, but right now my back is in knots...
done
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2008/04/19, 08:18 PM
missed DE Upper due to improper planning this weekend. will get in DE lower tomorrow.
need some advice. as im sure you all have noticed, elite is having a 25% off sale right now. i need to buy my singlet anyway, but im thinking about buying up some gear. i am unsure as to even single or double ply, or how much i want to spend/what to get. you all know my weights, what would you recommend?
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2008/04/19, 08:26 PM
Depends on the fed you plan on lifting in. However, I believe that single ply is easier to learn. I am not positive of that. Plus, you will be able to lift in pretty much any fed with single ply gear. The have this sale at least once if not twice a year, so I don't think that you would be missing out if didn't catch this time around.
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2008/04/19, 09:52 PM
I would definitely start in single ply. Especially this close, there is no way you are getting decent numbers in double ply gear. It takes way longer to learn, and is much more likely to make you miss.
Look at the number of bombouts in double ply vs single ply... A lot of times these are because you hear about complaints about the shirt not being in the right place, etc. You're less likely to have these problems in single ply.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/19, 11:04 PM
i have no intentions of getting it for this meet... its more the fact that its on sale and that after this meet i might want to start using it.
right now i am thinking of picking up some briefs at the very least, and maybe leaving everything else open... i dont know tho...
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2008/04/20, 09:59 AM
oh...
Still, I'd recommend starting out single ply.
Also, a suit with the straps down will act the same as briefs. Not saying suit > briefs, but it might help in your decision.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/20, 05:34 PM
should i grab up something like the King Vtype Squatter? or is that going to be too advanced?
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2008/04/21, 08:12 AM
4/21
i feel like shit today. im tired and congested...
bench
barx10,x5
135x3
185x3
225x2
245x1
275x1x2
Alt db row
90x15x3
band tri pushdown / facepull
greenx20x2 / greenx15x2
felt real weak today. they say pick a weight you can do on your worst day... definetly felt like that today. the first one was a huge struggle, and the second one my butt popped up a little bit. i think i might just chose 265 as an opener instead b/c of how today went...
DONE
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2008/04/21, 08:13 AM
btw, i decided not to buy anything (other than my singlet) b/c i plan on dropping some bodyfat after this competition, so it would not be worth it...
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2008/04/22, 09:04 AM
4/22
squat
barx10,x5
135x5
185x3
225x3
275x1
315x1
belt
365x1
405x0 fuck me
DL
135x1
225x1
315x1
belt
405x1
455x1
AB Cable Pulldown / Leg Ext
140x10 / 130x10
160x10/ 140x10
180x10/ 140x10
soooo... i dont even know what to say. i am pissed at my squat, i believe this to be a result of just not enough regular squating. i need to rethink my openers.
planned weights (?):
squat: 385, 405, 435
bench: 265, 285, 300
deadlift: 455, 485, 500ish
what you think?
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2008/04/22, 09:48 AM
Could be, but you also missed a few ME sessions. That probable hurt you more.
You are going to be nervous at the meet. I know I get that way. I fads after you hit a lift or two. With this in mind, I would definitly pick something you know you can hit even if you are sick or worn out. I might just go 365 for a first squat attempt. 405 is still fine as a second.
Was 455 easy or a little hard. If it was a little hard, I might lower it to like 440-45 just to make sure you get it. This is really up to you and how you feel on meet day.
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2008/04/22, 12:39 PM
I agree with most of what Shawn is saying, but you want to be careful with your opening deadlift.
You can generally go a little heavier on your opening deadlift than your other lifts. First, it's the most consistent of the lifts (usually) since you're less likely to get out of your groove. Also, you'll be tired by the time you get to the deadlift, and a lot of people like to make their second deadlift their final attempt, knowing they won't do as well by the time they get to their third attempt. In addition, since it's the last lift of the day, you'll know where you are better than with the first 2 with regards to what kind of day you are having.
You also don't want to go too low. Some people pick too light a deadlift, explode up with it, and lose their footing. This is more common than you'd think.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/22, 04:16 PM
the deadlift is the only one i am even remotely confident with right now...
in regards to the squat, i would say i am in a state of being sick and worn out. i finally got some antibiotics so that should be healing me up in terms of my sinus issues, and i think they are leading me to be more tired than normal. but again, they say to pick a weight you can do then, and i think it is safe to say 385 is ok.
also, i have been taking my squats deep, so deep all my partners have said there is absolutely no question i will get called for depth... this is good cuz i can only assume i will go higher on meet day...
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2008/04/23, 10:40 PM
hey, how tight are singlets supposed to be. on elite, i am listed as a 3XL i think b/c i am around 260ish. However, i just my singlet and tried it on, and its pretty big. The legs are somewhat tight, but there is slack in the belly, straps, and when squatting down, it folds up into the hip area... is this too big?
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2008/04/23, 10:48 PM
It doesn't matter.
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2008/04/24, 09:52 AM
4/24
DE upper
bench
barx5x2
135x3x8
DB Seated OHP
50x10
60x10x2
Alt DB Row
90x10x3
DONE
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2008/04/25, 12:17 PM
4/25
DE Lower
monolift style box squats (pulled pins)
barx5
135x5
185x3
225x2x8
DE Deads
225x1x4
275x1x4
Did some biceps, abs and face pulls too... not sure reps and sets tho...
DONE
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2008/04/29, 07:52 AM
4/29
bench
barx5x2
135x3
185x1x4 with commands
fat man pullups
0x8x3
did some tri ext and db curls too just for s&g's...
DONE
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2008/04/30, 08:08 PM
4/30 Last lift till meet
Squat
barx5x2
135x3
185x3
225x3
275x1
315x1x4
DL
135x1
225x1
315x1x4
GHR 0x10
Roman Chair Situps 10x6x3
getting really freakin nervous here! only 3 days!
DONE
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2008/05/03, 10:20 PM
5/03
MEET:
got down on Friday (5/2) around 4 for weigh ins. came in at 259. ate a shit ton that night and this morning. weighed 263 this morning.
LIFTS:
Squat:
1st attempt: 385 3 whites
planned to walk out since i had never used a mono. extremely unstable walk out, almost lost footing and had horrible form but still got it. actually not nervous at all, i thought i would be worried about all the eyes watching me... but completely forgot about it once i was under bar...
2nd attempt: 405 3 whites
used mono, good form
3rd attempt: 430 3 whites (5lb PR)
this was actually really easy. i was happy b/c my squats have been weird. i had depth no problem, and left a good 20lbs or so on the platform... it was not even a struggle!
Bench:
1st attempt: 265 3 red
forgot about the press command, so did not pause at all other than a touch. the judge was telling my liftoff guy to move, and i think if he had not been there it would have been close...
2nd attempt: 285 3 red
waited for press... nothing...
ammonia
3rd attempt: 285 3 red
forgot press again! fuck! supposedly it was close in terms of call, and i was lifting the weight no issue, felt light... then i hear to pull it. everyone in the crowd was like "ahh cmon!" i guess it was closer to "press" than i thought
asked Gene Rychlak if I could continue on even tho i bombed the bench. he said it was fine, i just couldnt hold any records or win a trophy, which was ok (even tho the trophies are cool!)
Deadlift:
i was really worried about my deads at first b/c i had more arch on bench than ever i think and my back was beat up, but my warmup felt fine...
455 3 whites
485 3 whites
ammonia
500 3 whites (15lb PR)
Total (?) 930(?)
i had a lot of fun at this meet. obviously, in retrospect i should have had my second bench attempt at 265, but i thought i would be ok based on how easy the weight way... i just did not have it that second one. i think i would have been ok on 3rd had i waited for press. sucks... but its about learning, and i was just happy to get to perform all my lifts today.
the 2 friends i went with got records. my 1 friend got IPA world squat record of 420 at 181 raw, and highest total in 181 raw open at 1230.
my other friend got highest total in 220s at 1550 i think.
i learned a lot, definetly excited for more, need some rest and some new chucks as i blew out the side on my squat. no video that im aware of, but we did get some pictures. i will try to post soon. thanks for reading...
DONE
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2008/05/04, 11:37 AM
============
Quoting from coolnatedawg:
Deadlift:
i was really worried about my deads at first b/c i had more arch on bench than ever i think and my back was beat up, but my warmup felt fine...
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You're arch should have been the same in the meet as it was in practice. I've made this mistake thinking if I could get a bigger arch I could hit a bigger number, instead it just messed up my groove.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/05/04, 11:38 AM
On another note, welcome officially to the darkside.
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2008/05/04, 09:38 PM
I am glad you had a good time...sorry about the bench...next time.
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2008/05/05, 11:56 AM
thanks guys. yea, my bench stillneeds a lot of work (so to i guess does everything else). i had not done enough work with pauses to make myself comfortable with it, and i was genuinly worried about my bench and it caused me to completely forget the press commands... ishould have asked my friend to remind me to wait for it while i was benching.
future plans:
-take a week off or so, this really beat up my shoulders
-incorporate more volume (ie. 3-5RM instead of 1)
-work on incline/decline presses to build up my chest
-grow shoulders, this is more of an aesthetic thing, but i really want to fill out my shoulders in terms of medial delts using lat raises and the like.
i am going to continue with a westside approach, but i definitely need more work up top as my chest is overall patheticand iwould like it too appear bigger.. i will be starting a new log soon...
thanks for reading this one guys... i want to preserve this for future records so if you have additional comments here, they are appreciate...
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2008/05/12, 01:15 PM
did not get any video, but pictures were uploaded to my t-page on t-nation.com user: coolnatedawg if you want to see them...
training starts again this week hopefully, looking to be a little hectic...
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