DE Bench
225# - 8x3, trying to put my feet out in front of me again, this is about the 4th time I have changed my foot placement but multiple people have suggested it so I will give it a try. The weight moved good today.
Floor Press
135 x 8
225 x 8
245 x 8
245 x 8
275 x 5
315 x 5 with slingshot
Fat Bar Tricep Ext.
4 x 8-10
Pull Ups ( first 2 sets against a mini band)
4 x 6-8
Reverse Hypers
4 x 8
Moving forward with training I will be making a few adjustments.
#1- Bench
This is by far my worst lift and I am going to address this in a couple of ways. The amount of pressing movments that I do need to go up. I will start doing more floor presses, dumbbell work, and board work for accessory movements. I felt that I didn't have nearly enough volume getting ready for the last meet.
Also, I need to learn the shirt. I will be putting it on at least once every 3-4 weeks and I am going to try to do board presses. I havent used boards with the shirt yet, but want to try it to see if it will help me learn the shirt.
Lastly but probably the most important weakness I have is tricep strength. The increased volume will help this but I will also be doing at least one overload type set with the sling shot everytime we do a bench movement to try and handle heavier weights and improve my lockout.
#2- Deadlift
I felt good in the deadlift in te meet and 620 was a 20# PR (I pulled 600 in the gym). I gave 650 a run but just didnt have the starting strength. I will be going back to doing more deficit work off of mats and boxes. I have done this in the past and it really helped my deadlift, I got away rom it training for this meet and I am not really sure why.
#3- Squat
I dont feel I need to change much in my squat training. We will be doing alot more reverse hyper and glute work this time around, adding some sets on our upper body days. This is something AJ Roberts talked about doing for his last meet when he broke the world record. I also may add in more belt squatting for accessory work to increase leg strength. This exercise has always kicked my ass and I feel I need todo alot more of it. I was very happy at how our circa max work went and don't think I will change much.
The one thing that will help all 3 of these lifts get better, is for me to get heavier. I cannot stay at 260 and compete in the 275 class. I need to get as close as I can to275 by August. This doesn't mean eating like shit and becoming a fat ass. I will stay in good shape at the same time. I know this won't come overnight but I need to be concious of this everyday.
Already got goals in mind for the next meet.
800
500
650
Thursday, May 5, 2011
Tuesday, May 3, 2011
SPF Ohio Championships Meet Summary
Well, my first meet has come and gone. I competed along with 50+ fellow lifters in Columbus Ohio for the SPF Ohio Championships. We had a large group of lifters go down representing Absolute Performance and we all had a great time.
I weighed in the night before the meet @ 261#. This was right around what I had been weighing for the past couple months. I lifted in the 275 class.
Meet Day
I was nervous as hell all morning as I had no idea what to expect from this meet, I had one goal in mind, hit all my openers and just get through a whole meet to experience it. I ended up having a pretty descent first meet.
Squat
Warm ups went ok, I felt that I timed everything right but I was so nervous that I was getting out of position and making things really hard on myself, it didn't help that I was warming up with Louie Simmons either! The guy is in his 60's an he was handling the same weights I was, insane!
Opener- 675 I missed grooved this on the way down, but there was no way I wasn't standing up with it. 3 whites and my nerves settled a bit
2nd- 710 I had taken 695 twice in the gym and done it easily so I picked 710 for my second lift. Smoked it! 3 whites and was feeling great.
3rd- 750 I thought this weight would be challenging but makeable. Everything felt great on the way down, I got 3/4 the way up and stalled, the spotters took it from me. I got a little to far forward at the top and lost my hips, this will be a second attempt in August!
Bench Press
Warm ups were ok, I had to go very slow and take a long time in between lifts because the flight before mine was huge. 435 was my last warm up and it was easy.
Opener- 455 I had some trouble getting this down and spent a lng time at the bottom trying to touch, I finally got the press call and it went up pretty easy.
2nd & 3rd - 500 I pressed this well in the gym and felt I definately had it on meet day. However, I had a hard time getting the bar to touch and jst didn't have enough left to press it up. I need alot more work in the shirt and maybe Santa will bring me a new Phenom this year because those shirts seem to be amazing and alot easier to use.
Deadlifts-
I was smoked by the time deadlifts came around, the meet started at 9 and it was about 430 when the deadlift started. It had been a long day to say the least.
Warm ups
Everything felt good, I was tired but was still moving weights well. My last warmup was 545 and it flew up easy.
Opener- 585 no problem at all 3 whites
2nd- 620- This was a 20# PR and it went up with no problem 3 whites.
3rd- 650- I felt it was go big or go home for the last lift and this would have given me 1800 +. Unfortunately I was smoked and barely moved it off the floor
Tom had a good meet as well, he set PR's in all 3 lifts, squat: 665 bench: 455 deadlift: 595 at 198 bodyweight.
Nate had to pull out of the meet due to an abdominal/hip injury he got warming up for the squat. He will come back stronger for our next meet in August and finally get that 1000# squat!
Paul Childress had a huge 2700 total going 1125, 800!, and 775. The 800 bench and total were both PR's.
Gino went 9/9 in his first meet, and Sean Harvey had one hell of a deadlift of 650 @ a bodyweight of around 190.
I would like to thank all the guys that came down to handle including everyone from the Tonawanda Barbenders- Tom, Gary, Mike, Paul, Chris, and Dave. Also thanks to Sully, Sheldon Battle, and Nate Harvey for their help handling me. Thanks to Paul Childress for for all his coaching and training help. And a huge thanks to Tom and Nate for being great training partners. Time to get ready for the next one!
I weighed in the night before the meet @ 261#. This was right around what I had been weighing for the past couple months. I lifted in the 275 class.
Meet Day
I was nervous as hell all morning as I had no idea what to expect from this meet, I had one goal in mind, hit all my openers and just get through a whole meet to experience it. I ended up having a pretty descent first meet.
Squat
Warm ups went ok, I felt that I timed everything right but I was so nervous that I was getting out of position and making things really hard on myself, it didn't help that I was warming up with Louie Simmons either! The guy is in his 60's an he was handling the same weights I was, insane!
Opener- 675 I missed grooved this on the way down, but there was no way I wasn't standing up with it. 3 whites and my nerves settled a bit
2nd- 710 I had taken 695 twice in the gym and done it easily so I picked 710 for my second lift. Smoked it! 3 whites and was feeling great.
3rd- 750 I thought this weight would be challenging but makeable. Everything felt great on the way down, I got 3/4 the way up and stalled, the spotters took it from me. I got a little to far forward at the top and lost my hips, this will be a second attempt in August!
Bench Press
Warm ups were ok, I had to go very slow and take a long time in between lifts because the flight before mine was huge. 435 was my last warm up and it was easy.
Opener- 455 I had some trouble getting this down and spent a lng time at the bottom trying to touch, I finally got the press call and it went up pretty easy.
2nd & 3rd - 500 I pressed this well in the gym and felt I definately had it on meet day. However, I had a hard time getting the bar to touch and jst didn't have enough left to press it up. I need alot more work in the shirt and maybe Santa will bring me a new Phenom this year because those shirts seem to be amazing and alot easier to use.
Deadlifts-
I was smoked by the time deadlifts came around, the meet started at 9 and it was about 430 when the deadlift started. It had been a long day to say the least.
Warm ups
Everything felt good, I was tired but was still moving weights well. My last warmup was 545 and it flew up easy.
Opener- 585 no problem at all 3 whites
2nd- 620- This was a 20# PR and it went up with no problem 3 whites.
3rd- 650- I felt it was go big or go home for the last lift and this would have given me 1800 +. Unfortunately I was smoked and barely moved it off the floor
Tom had a good meet as well, he set PR's in all 3 lifts, squat: 665 bench: 455 deadlift: 595 at 198 bodyweight.
Nate had to pull out of the meet due to an abdominal/hip injury he got warming up for the squat. He will come back stronger for our next meet in August and finally get that 1000# squat!
Paul Childress had a huge 2700 total going 1125, 800!, and 775. The 800 bench and total were both PR's.
Gino went 9/9 in his first meet, and Sean Harvey had one hell of a deadlift of 650 @ a bodyweight of around 190.
I would like to thank all the guys that came down to handle including everyone from the Tonawanda Barbenders- Tom, Gary, Mike, Paul, Chris, and Dave. Also thanks to Sully, Sheldon Battle, and Nate Harvey for their help handling me. Thanks to Paul Childress for for all his coaching and training help. And a huge thanks to Tom and Nate for being great training partners. Time to get ready for the next one!
Tuesday, April 26, 2011
Last couple before the meet.
Sorry for the lack of posting, school and the recent holiday have had me running around like a mad man. Nothing too exciting happening in the gym right now anyways. Here is a quick summary of what I have been doing in the last week before the meet.
Friday 4/22/11
Took some free squats in briefs
Worked up to 505 for 4 x 1. Just trying to get comfortable free squatting and hitting depth, weight felt light.
Speed pulls in briefs
Worked up to 405 for 3 x 1 , just worked on positions and set up, weight moved really fast.
Monday- 4/26/11
Did some raw free squats just to stay loose and have a bar on my back to stay comfortable. Worked up to 335 for 3 x 1.
Speed Pulls
Worked to 315 for a few sets
GHR's
3 x 10
Seated Rows
3 x 10
Cable Crunches
3 x 10
Will do some light benching tomorrow and then we are done until meet day! It has been a long road to this meet and I can't wait to step on the platform!
Friday 4/22/11
Took some free squats in briefs
Worked up to 505 for 4 x 1. Just trying to get comfortable free squatting and hitting depth, weight felt light.
Speed pulls in briefs
Worked up to 405 for 3 x 1 , just worked on positions and set up, weight moved really fast.
Monday- 4/26/11
Did some raw free squats just to stay loose and have a bar on my back to stay comfortable. Worked up to 335 for 3 x 1.
Speed Pulls
Worked to 315 for a few sets
GHR's
3 x 10
Seated Rows
3 x 10
Cable Crunches
3 x 10
Will do some light benching tomorrow and then we are done until meet day! It has been a long road to this meet and I can't wait to step on the platform!
Friday, April 22, 2011
Thursday, April 21, 2011
4/20/11- Max Effort Bench
Bench 1 board + foam
Worked up to 415 x 1 PR!
None of us had any intentions of setting a PR in the gym today, the goal was to just do something fairly heavy but we all felt really good and we all ended up breaking PR's. Tom also made 415 and Nate took 545 and his looked easy!
KB tricep extensions
3 x 8-10
Pull Ups ( multiple grips )
4 x 8-10
Side Bends
2 x 12 each side
Standing Cable Abs
2 x 12
Worked up to 415 x 1 PR!
None of us had any intentions of setting a PR in the gym today, the goal was to just do something fairly heavy but we all felt really good and we all ended up breaking PR's. Tom also made 415 and Nate took 545 and his looked easy!
KB tricep extensions
3 x 8-10
Pull Ups ( multiple grips )
4 x 8-10
Side Bends
2 x 12 each side
Standing Cable Abs
2 x 12
Tuesday, April 19, 2011
4/18/11- Good Mornings
Max Effort Good Mornings- Giant Cambered Bar
Bar x warm up
145 x 5
195 x 5
235 x 5
285 x 5
325 x 3
375 x 1
415 x 1
This was not a true max effort as I had probably 2 more jumps in me, but our goal today was to just do something somewhat hard. Nate also left a couple sets in the tank.
Back Attack on GHR
3 x 8-10
This is an exercise that Nate came up with. I have video of it I will put up the next time I do a video. Basically you place he cambered bar on your back and bend over the GHR pad with your feet on the floor and the pad in your belly. You then arch out of it keeping your belly on the pad.. It is an ass kicker.
Chest Supported Row
3 x 12
GHR w/ mini band
3 x 10
Weighted Sit ups
3 x 10
Friday we will put the gear on one more time and just take something light and make sure everything is comfortable. I recently had my straps redone on my suit so I would like to see how those feel as well now that they are the way they should be. I bought my suit used so I have had to make a couple adjustments on it, can't complain though, it fits great and got it for half the price of a new one!
Bar x warm up
145 x 5
195 x 5
235 x 5
285 x 5
325 x 3
375 x 1
415 x 1
This was not a true max effort as I had probably 2 more jumps in me, but our goal today was to just do something somewhat hard. Nate also left a couple sets in the tank.
Back Attack on GHR
3 x 8-10
This is an exercise that Nate came up with. I have video of it I will put up the next time I do a video. Basically you place he cambered bar on your back and bend over the GHR pad with your feet on the floor and the pad in your belly. You then arch out of it keeping your belly on the pad.. It is an ass kicker.
Chest Supported Row
3 x 12
GHR w/ mini band
3 x 10
Weighted Sit ups
3 x 10
Friday we will put the gear on one more time and just take something light and make sure everything is comfortable. I recently had my straps redone on my suit so I would like to see how those feel as well now that they are the way they should be. I bought my suit used so I have had to make a couple adjustments on it, can't complain though, it fits great and got it for half the price of a new one!
Sunday, April 17, 2011
4/17/11- DE Bench
DE Bench
All sets done with 5 chains/side
155# + chains 6 x 3
185# + chains x 3
4 board- competition grip
225 + chains x 6
315 + chains x 4
Lat Pull Downs close grip
4 x 10
KB Shrugs
3 x 20
Y, T, W's
4 x 10
Side Bends on back ext.
3 x 12
Today was a very uneventful day. Nate and I both agree we are tired of training and just want to get to the damn meet! Hopefully tomorrow will be alittle more lively!
All sets done with 5 chains/side
155# + chains 6 x 3
185# + chains x 3
4 board- competition grip
225 + chains x 6
315 + chains x 4
Lat Pull Downs close grip
4 x 10
KB Shrugs
3 x 20
Y, T, W's
4 x 10
Side Bends on back ext.
3 x 12
Today was a very uneventful day. Nate and I both agree we are tired of training and just want to get to the damn meet! Hopefully tomorrow will be alittle more lively!
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