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Pemdas - Meet Training Log

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Pemdas Posts: 973 Joined: 2004/07/22	2008/03/06, 08:21 AM It's hard to say. I don't think I started with enough weight. I have been jumping 10lbs a week without any problem. This is the first week that it was getting a little hard, mainly just the 215. However between those and the overhand seated row my back has been feeling a little thicker and stronger lately. I feel more stable when I squat, but that's mainly abs. The weight feels lighter in my hands when I bench and I have been able to tuck my elbows with more confidence lately, which makes me beleive my back is getting stronger, so I am doing something right.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/06, 12:24 PM Ok... Feeling any better since you added beer back into your diet? -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/06, 01:21 PM yes.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/06, 01:58 PM Actually, I am still not drinking as much. I just started eating more carbs at night.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/07, 08:38 AM Why more carbs at night? When you say carbs, do you mean vegetables, pasta, whole wheat, etc. or just carbs in general?
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/07, 09:34 AM I never really eat carbs at night outside of veggies. However, I drink a lot of beer. I cut back recently, but I didn't account of the extra 300+ calories and extra carbs a day (regardless of whether or not they were good or bad carbs) that I was getting from beer. I started to lose weight and I wasn't getting enough carbs. It resulted in me feeling like shit. I don't count veggies as carbs.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/07, 08:55 PM DE Lower 2 chains per side 45x5 95x5 135x3 185x2 245x8x2 Speed-Pulls 335x5x1 365x1 405x1 B-Split Squats 70x4x6 Ab Roller 4x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/07, 09:10 PM I work up a bit on DL today for a specific reason. I have been feeling like I can't quite pull hips through to lockout lately. I realized that feet were facing to far forward. I fixed my feet and everything felt right again, so I wanted to hit a few heavier sets for practice and for confidence. 405 launched up, so both were accomplished.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/08, 04:26 PM DE Upper Minis 45x3x?? 95x5 135x8x3 185x1 205x1 215x1 10 PR - Felt easy and supper fast. I am really feeling good about bench right now. OH Press 95x5 115x5 135x3 150x3 135x2x5 Seated Row 195x3x8 200x8 205x8 Some curls. DONE!! And this the third and final cycle before the meet. I will cut back significantly over the next few weeks. No more bands or chains. Just strait weight for a couple of sets and some moderate accessory work.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/11, 08:39 AM cool. thats sick dude... good work..
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/10, 08:06 PM ME Lower 45x?? 95x5 135x3 185x3 225x3 275x3 315x2 365x2 385x2 PR + 20 405x2 PR + 40 - Definitely opening with this. DL 315x1 405x1 455x1 - Opener SLDLs 225x2x15 255x15 Abs 2x8
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/10, 10:49 PM i assume those were just regular squats correct?
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/10, 11:11 PM yes
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/12, 08:45 PM ME Upper 45x? 95x5 135x3 185x3 225x3 255x1x1x1x1 w/ commands 2-Board w/ pause 265x3x3 Iso-lateral Chest Supported Row Weight per Side 2 Plates x 10 2 Plates + 10 x 10 2 Plates + 20 x 10 2 Plates + 30 x 10 3 Plates x 5 DONE !!
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/14, 08:14 PM DE Lower Free Squats 245x6x2 Speed-Pulls 315x1x3 335x1 365x1 SLDL 235x2x15 Ab-Wheel 3x10 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/15, 02:55 PM DE Upper Strait Weight 155x3x5 185x1x3 w/commands 225x1 w/commands Tri Pushdowns w/Purple Band 3x20 Pullup BWx16 Chinup BWx15 DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/15, 03:36 PM meet is next weekend right?
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/15, 04:26 PM No 29th
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/17, 08:44 PM ME Lower - Last heavy lower body day Squat 95x3 135x3 185x3 225x3 275x3 315x2 365x1 405x1 - Opener 425x1 - Planing to hit 435 as a second attempt. DL 315x2 405x1 455x1 - Opener 465x1 Ab-Pulldowns 130x2x9 135x9 140x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/19, 07:42 PM ME Upper - Last heavy day 95x3 135x3 165x3 195x3 /commands 225x1 255x1 - Opener 270x1 - Second attempt will be 275 Band Rows Purple 3x20 Facepulls 80x3x15
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/21, 07:07 PM DE Lower Squat 225x2x6 SpeedPull 315x1x5 GM 185x2x10 Ab-Wheel 2x10 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/21, 07:11 PM I did 3 sets on the GM and Ab-Wheel not 2
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/22, 11:45 AM DE Upper 135x3x6 -Form feels good. Seated DB OH Press - no back support 50x4x10 DB Rows 80x4x10 DONE! Another short one. 8 days
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/24, 06:58 PM Lower Squats 315x3x2 Pull 315x2x1 Ab-PullDowns 130x2x10 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/29, 12:29 PM Upper 3/26 Bench warm up 185x3x1 with commands some pullups. I got sick Tuesday night. I broke out in a nasty fever. This pissed me off to no end, but I feel good today. I am still a little congested, but I don't think it will affect my performance and it will probably have almost disappeared by tomorrow. I will try to post the results on Sunday along with some reflections on this cycle. I hit a few bumps, but over all I this was one of the best cycles/learning experence in my short training career. Tentative attempts: Squat 405, 435, 450 Bench 255, 275, 290 DL 455, 505, 525 The meet is in kilos so these number won't be exact.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/29, 02:38 PM GOOD LUCK! GET A VID?
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/30, 09:16 PM Shawn is back. This meet was almost a disaster, but it turned out ok. Keep in mind that the meet was at the same hotel I stayed at. Saturday night. We arrive at 8 and ate a nice fat dinner. I proceeded to watch the matrix 2 while lying in bed. At 11 I try to go to sleep. However, I am congested as shit and keep flipping sides to clear my nose, which just ends up clogging the other nostril after a few minutes. I remember that I have sudafed in my car, so I go get. 2:30 I fall asleep. 7:25 my alarm goes off. I was right in the middle of dream where I was ?the one?. Fucking alarm, not mention i was right in the middle of a sleep cycle. Anyway, I popped some more sudafed and spike and chugged a protein shake. I quickly showered and tried to clear my congested head. Then I went to weight in. 86.2 kilos. Not sure how I manged to be just under 190. Went to check out my free continental breakfast. It sucked. I pounded a shitty bagel. Ran back to meet just in time for rules check. Warm ups sucked. I felt flexible but everything felt heavy. Squat First attempt 402.2 3 Whites http://www.youtube.com/watch?v=sbMdegWlnfQ Second attempt 435.2 3 Whites 5lb PR http://www.youtube.com/watch?v=5y8fqPAe9wc Third attempt 451.7 - nothing http://www.youtube.com/watch?v=H-O4KlL13iA Bench - Warm ups sucked. All the benches were on ply wood that was laid on top of carpet. I had no traction and my feet kept slipping out from under me. First attempt 253.5 3 Whites http://www.youtube.com/watch?v=js1TcN5CQi8 Second attempt 275.5 2 Reds ass came up. http://www.youtube.com/watch?v=I7p8YRezos8 Third attempt 275.5. 3 reds http://www.youtube.com/watch?v=2H-lJYupGeg My third attempt was weird. I was unconsciously timing the press command based on how the last two attempts went. He made me wait longer. I caught myself, but it fucked me up and I went loose. Took another spike. DL - Again warm ups sucked. I nearly did a split because of the ply wood. Another lifter gave his DL slippers to wear. This was a good and a bad thing. It made warm ups nice, but I decided to leave them on even though I have never pulled in the before. That was a mistake. First Attempt 451.7 http://www.youtube.com/watch?v=gMrC2T4iYVw Flew backwards. Second Attempt 501.5 http://www.youtube.com/watch?v=sx609XLmO8A Came Forward Put shoes back on. Normally, I would have been nervous at this point, but I was raging with energy and didn?t even think about that fact that I might bomb out. I was probably more fired up then I have ever been. Also all the spike made me have to take a shit, but I didn?t have time to go. Third Attempt 501.5 3 3 White Lights PR + 1.5lbs http://www.youtube.com/watch?v=-iS24YwBRcQ ...and he comes through in the clutch situation. There was a small mess wink Total 1190.2 145.2lb meet PR That is not 1200, but considering the all shit that happened I am content. Plus, I had good time. Even though the meet didn?t turn out like I planed. This was great training cycle. I felt strong at the meet despite being sick. I left a ton a weight on the platform. I know I was good for well over 1200.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/30, 10:14 PM dude... this is one of the single most amazing things i have seen. congratulations, you did an amazing job, and even though you had some problems, i believe you can learn a lot from it. thanks for posting the videos, i have been patiently, or rather impatiently, awaiting your post. congrats again man. that so inspiring... what are the plans now?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/30, 10:19 PM oh, and that deadlift looked easy till right at lockout. great job out of the hole. what a long pause on the press command. seems i need to consider that more...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/30, 10:23 PM i meant off floor... sorry..
	2008/03/30, 10:31 PM Agree with Nate - nice job bro ============ Quoting from coolnatedawg: dude... this is one of the single most amazing things i have seen. congratulations, you did an amazing job, and even though you had some problems, i believe you can learn a lot from it. thanks for posting the videos, i have been patiently, or rather impatiently, awaiting your post. congrats again man. that so inspiring... what are the plans now? =============
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/30, 11:16 PM ============ Quoting from coolnatedawg: dude... this is one of the single most amazing things i have seen. congratulations, you did an amazing job, and even though you had some problems, i believe you can learn a lot from it. thanks for posting the videos, i have been patiently, or rather impatiently, awaiting your post. congrats again man. that so inspiring... what are the plans now? ============= Thanks man. It was definitely a good time. I learned a lot from this whole cycle. I have a lot of things to work on. Bench went exactly like I trained it. I didn't realize my ass was coming off the bench and no one I trained with saw it because I had baggy shorts on. In that respect, I am not disappointed with how things went. I just need to fix that. I need working on the elbow thing with squat. I need to just get stronger and thicker. I am not planing another meet until December at this point. I might do one in the summer, but we will have to see. For now I will just train. I plan on experimenting with the rep range and volume of accessory work to see what works best. I think to start I will keep it to 5 sets of 10 on most things. I'll probable do that for 2-3 months and then switch to something like 5x6 for next couple of months and see what works the best. I am right at the beginning of my PLing career so there is a lot to learn and try.
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/03/31, 10:52 AM Hey NICE JOB!!!! That DL looked easy for you man! -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/31, 12:13 PM ============ Quoting from pemdas: Bench went exactly like I trained it. I didn't realize my ass was coming off the bench and no one I trained with saw it because I had baggy shorts on. ============= Time to start doing all your training in singlet. That or more glute work so you stay in contact. Nate, the usapl/ipf pause is a lot longer and stricter than other federations. Train for your meet and your judges. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/31, 02:08 PM I vote for making my ass bigger. I think that I just need to work on my leg drive a bit and it will go away.
merrillj Posts: 197 Joined: 2007/06/28	2008/03/31, 08:32 PM Nice lifting.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/31, 08:34 PM i think mine is the IPA. i looked at a couple on youtube, some have longer press commands than others...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/04/01, 08:50 AM There is no pause in IPA. Press command is given as soon as the bar is motionless. As long as it's "controlled". These are the type of things you need to find out. They'll have a rules briefing before the meet, but it'd be better to know the rules and train to them before the meet. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/04/05, 05:52 PM No sure if it's legal....but might wanna keep some stick um' in your bag. Its the stuff used to spray on a joint before pre wrap and tap are used. Might help your feet "stick" to floor better. Also buy a pair of bench shoes....just for benching. And wear them ONLY in the gym. That way you save the tred. When we bench we always have 3-4 spotters....one lift off, 2 on the sides, other "coaching" or setting the belt/gear etc. So we have 3-4 different angles of feed back. We know if a arm is funky, leg is shaking, foot moves, butt off bench etc. I wouldnt' think you need to wear a singlet all the time....tuck yoru shirt in, and have somone watch closly. or you could take a towel, put it under your butt, with a lil weight on one side clipped to it. So if butt comes up....towel slides out onto floor. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"

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