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Post by Ryan on Mar 12, 2013 13:22:20 GMT -5
Gillingham Bench Wk2, (heavy day)-
W/U: bar x 8 135x6 185x3 225x2
Work: 280x1 (w/motionless pause) 250x3x5
Incline BB: 205x5 210x5 215x5
Close grips: 225x5x2
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Post by Rosario-546 on Mar 12, 2013 15:43:12 GMT -5
I didn't wanna spend $120 on the meet (almost half of which was Fed fees) and then never lift in that Fed again. Thought better of it and am planning on doing a NJ State meet in June in WNPF and hopefully qualifying for Nationals at that meet. The cost of these meets is getting outa hand, people are so concern about the sport growning how about doing something about the cost! What bw do you like training at?
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Post by osu122975 on Mar 12, 2013 15:56:42 GMT -5
I was planning on doing a UPA meet in April not far from where I live, but I didn't wanna spend $120 on the meet (almost half of which was Fed fees) and then never lift in that Fed again. Thought better of it and am planning on doing a NJ State meet in June in WNPF and hopefully qualifying for Nationals at that meet. I would be open to doing an unsanctioned meet between now and then though, just to see where I'm at. Otherwise, I'm gonna to do a full test day at my gym sometime within the next month, and I'll video all lifts for you guys to critique, which I'd really appreciate. I agree. It's gonna cost me $105 for the April meet not including food and travel. I don't think I'm gonna compete this year. I can't justify spending the $. It's one thing to get stronger - but a whole different thing to compete when there's no prize money for the amount you have to fork out. It used to be fun, but the cost is ruining that for me. I'm not really strong enough to place in an open class so for me, not placing and paying that kind of $ to participate doesn't make much sense.
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Post by Ryan on Mar 12, 2013 18:34:54 GMT -5
I didn't wanna spend $120 on the meet (almost half of which was Fed fees) and then never lift in that Fed again. Thought better of it and am planning on doing a NJ State meet in June in WNPF and hopefully qualifying for Nationals at that meet. The cost of these meets is getting outa hand, people are so concern about the sport growning how about doing something about the cost! What bw do you like training at? I usually don't go too far from my weight class in bw. For instance, right now I weigh about an even 200, and that's more likely to drop a couple pounds than it is to go up. I have weighed in at 195 and 196 at the two raw meets I've done, and I have gotten up as high as 206 in early December, but I am pretty careful about my weight because I feel that training is hard enough without having to start cutting weight right before meet time.
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Post by Ryan on Mar 15, 2013 13:50:17 GMT -5
Week9 Paul Carter SQ program complete- W/U- 135x8 225x5 Work sets- 275x3 315x3 365x2 Primary work set- 450x3 I only got 2 here, and after watching the video of this set youtu.be/ao2nsx8ujSw, I was pretty pissed because I realized that I probably did have a clean 3rd rep in me, and I also feel like I cut the squat a bit (highish). So, I proceeded to do a second set of 450x2. Pause- 370x5x3 <-- got 4 on the first set and had nothing left, so I dropped to 315x5 for the remaining two sets All in all, not a total disaster, because while it was a failure on one level (I didn't get the 450 triple I needed to get), I still got the 450x2x2 which was a reps PR in its own right, and I did it twice. You can't hit a HR each at bat, so I'll expect better of myself next week and prepare to PR on the DL this coming Monday. Onward and upward.
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Post by Rosario-546 on Mar 15, 2013 18:08:26 GMT -5
Nice work
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Post by buckeye2010 on Mar 16, 2013 10:30:54 GMT -5
Keep up the good work. I have to agree about the fees. I only compete 2 to 3 times ayear because of costs. I usually do meets that are within 2 hours of home to keep costs down.
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Post by Ryan on Mar 16, 2013 12:44:20 GMT -5
Gillingham BN, Wk2 (speed day)-
W/U: Bar x 8 135x5 225x3 275x1 (pause) 295x1 (pause)
Work: 185x2x8
Close Grips: 225x6x2, 225x5
Incline BB: 185x6 225x5 <-- this was a PR for me and was fairly easy.
Triceps cable push downs: 120x12 130x12
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Post by Ryan on Mar 18, 2013 18:30:35 GMT -5
Coan/Phillipi DL program (Wk9) complete W/U: 135x6 225x5 315x2 425x1 475x1 Work: 575x1 (PR) youtu.be/lsCLXj0Lgpo585X1 (PR) youtu.be/pzOD3U2Qu2Q500x2 455x2 <-- was mentally fried at this point Accessory: *I supersetted these two with each other BB Shrugs- 315x6, 315x5 (grip was fried) Wide Grip pull ups (thumb less)- 1 set of 10, 1 more set to failure which wound up being 7. Laying-down hamstring curls- 130x10x2 My hands felt like chop meat or I could have pulled more. Also pulled my left lat early in the morning putting my daughter in her car seat of all frigging things, but that never factored in today luckily. All in all, good session. Onward and upward.
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Post by Ryan on Mar 19, 2013 17:25:40 GMT -5
Bench - Gillingham Wk3 (heavy day)
W/U: bar x 8 135x5 185x3 225x2
Work: 290x1 260x3x5
CG: 225x5 230x5
Incline BB: 225x5x2 (this many reps of this weight on incline was a PR for me)
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Post by Ryan on Mar 22, 2013 13:45:37 GMT -5
Week10 of the Paul Carter SQ routine complete-
W/U- 135x8 225x5
Work sets- 275x3 315x2 365x1
Primary work set- 465x3 <--http://youtu.be/iG2kAm7CDCc (This was another reps PR for me; not pretty, but depth was at least close to legal on 1st and 3rd reps, and definitely legal on 2nd rep. The 3rd rep was a grinder but I don't mind those once in a while. They remind me that I'm still actually working and not playing games.)
Pause- 345x5x2 (w/3 second pause)
Quad extensions- 165x10 180x10
With this workout in the books, I'm poised for Week10 of my DL routine on Monday, which calls for another PR attempt, so we'll see how that goes.
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Post by Ryan on Mar 23, 2013 10:40:23 GMT -5
Gillingham BN, Wk3 (speed day)-
W/U: bar x 6 135x5 185x3 225x2 295x2 (w/motionless pause) <-- this was a reps PR for me. Pretty weak I know, but my bench is a work in progress!
Work: 225x8x2
Incline BB: 225x5 225x4
Skull crushers (fixed-weight bars): 80x10 90x9
Cable push-downs: 110x10 120x9
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Post by Ryan on Mar 25, 2013 14:17:32 GMT -5
Coan/Phillipi DL Wk10 complete-
Things didn't go the way I'd hoped today, which is not something I'm used to (as of late) on the DL.
W/U: 135x5 225x5 315x1 425x1 475x1
Work: 590x1 <-- attempted twice, second attempt got about an inch or two off the floor but that was it. 355x3x2
I'm more frustrated than anything, because I ripped 585 off the floor last week (which was after roughly same warmup as today AND after a then-PR 575 pull), and then I come in today and put 590 on the bar and get stapled.
I wasn't particularly tired, my form felt repeatable and no different than usual (I watched video of both misses and then last week's good lifts), so I'm assuming there was some minor break in form that I'm not seeing at the moment or my focus was not right.
In either case, next week is the last week of this program and is set aside as a second and final test week, so I'll go for 590 again and if that works out, I'll give 600 a shot.
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Post by Ryan on Mar 26, 2013 13:17:05 GMT -5
Gillingham BN, Wk4 (heavy day)-
One thing to note is that because I'm only lifting in the WNPF this calendar year, and they allow benching off your toes, I've changed to that from benching flat-footed, and now my top-side numbers on the bench are rapidly increasing after many months of stagnation.
Here's how today went-
W/U: bar x 8 135x5 185x3 225x2
Work: 310x1 (w/motionless pause) PR 315x1 (w/motionless pause) PR 265x3x5
CG: 225x5 235x5
Incline BB: 225x5 235x5 <--another PR
It's gonna be hard to convince me to ever bench in a fed again that requires flat-footed benching after the recent progress I'm seeing. lol
The 315 single went up pretty easily, so next week I'll give 320 a shot and see where that goes.
This takes some of the sting out of yesterday's abject failure in the DL. lol
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Post by yankees on Mar 26, 2013 18:39:23 GMT -5
Great work hitting the PR'S - ALWAYS a nice feeling
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Post by Ryan on Mar 26, 2013 18:50:01 GMT -5
Great work hitting the PR'S - ALWAYS a nice feeling Thanks!
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Post by Ryan on Mar 29, 2013 12:13:07 GMT -5
Paul Carter Squat, Week11 (next to last week) complete- Well, I was forced to sort of make lemonade out of what would have been somewhat of a lemon here. My top-side set was supposed to be 490x2, and while I smoked the first rep, things came to a grinding halt on rep#2 in the middle of the rep, and I wound up having to dump it. Which is where the lemonade part comes in...... I was really annoyed, more than anything else because I tested my 1RM back on Jan 1st and it was 490 back then (albeit a brutally slow, difficult and physically shaky 490), so in my head, I started thinking to myself "Shoot, 10 weeks of hard training and for what, to just prove that maybe I can move the same weight, with just a bit less effort?!?!". So, I decided to load 495 on the bar and least give a whirl. Well, it moved, and really no differently than my first rep of 490 had, so in a way this was a fairly sucessful next-to-last squat session of this program, because after the succesful 495, there's no question that I have 500+ in me right now. Anyway, here's the actual breakdown of the session- W/U: 135x8 225x5 315x1 405x1 Work: 490x2 <-- missed 2nd rep 495x1 <-- PR youtu.be/SRcHoQtDQ8A - This was not part of work plan, but I wasn't gonna walk away after the half-assed result from the prior set. 405x3x3 These weren't part of the plan either, but were very easy. I've never repped multiple sets in the 400's before in one squat workout, let alone after hitting a PR, so this was also a plus for me.
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Post by Ryan on Mar 30, 2013 12:11:25 GMT -5
Gillingham BN, Week 4 (speed day)-
W/U: bar x 8 135x5 225x3 295x1 (w/pause)
Work: 190x2x8
Incline BB: 225x6 230x5 235x5
A couple of sets of triceps stuff to end the workout.
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Post by Ryan on Apr 2, 2013 8:53:06 GMT -5
Coan/Phillipi DL program complete! Wk11 test day results: The results of the program were mostly good, but I noticed that my percentage strength gains were smaller than each of the prior two times I've run this program. This could be because I'm "running out of rookie rope", where in other words, anything you do when you start out PLing will yield sizeable results, but when you've been training at a high-ish level for a decent period of time, big gains will simply be harder to come by. Not sure though. At any rate, the goal of this program was to increase my DL from 570 to 590, and as you can see in the vid below, I did that pretty easily (missed 590 last week because I got hung out, but fixed that and the weight exploded off the floor yesterday). However, in the back of my mind, I wanted 600 all along, and I almost got it yesterday-- twice. Yesterday was the first time in the year and a half that I've spent pulling sumo where I missed a lift at lockout, and not off the floor. In fact, the 600 (on both tries) came off the floor as quickly and easily as the 590, but it stalled just above my knees and it's been so long since I missed a pull that high, that I think I simply forgot to shoot my hips forward and instead just kept trying to pull the weight straight with my upper body. That won't happen again. I'm going to do a mock meet at the gym within the next 2-3 weeks to see where I'm at, and plan to go right to 600 as my 2nd attempt. From there, I am planning (as of now) to target 5lbs above my 3rd attempt on the SQ and DL at this mock meet for my WNPF meet in June. Anyway, here's the layout of the last session of this program: W/U: 135x6 225x5 315x2 445x1 Work: 590x1 (PR) <-- youtu.be/PqlcB-jOTNg600X1 (missed @lock) 600x1 (missed @lock again)
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Post by Ryan on Apr 2, 2013 13:28:35 GMT -5
Gillingham BN routine, Wk5 (heavy day)
*written as Lbs x Reps x Sets
W/U: bar x 8 135x5 185x3 225x2 275x1
Work: 320x1 w/motionless pause (PR) 260x5x3
Incline BB: 225x6 240x4 (PR) 225x5
CGs: 225x5x2
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Post by Rosario-546 on Apr 2, 2013 18:01:19 GMT -5
Nice PR all over te place
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Post by Ryan on Apr 2, 2013 19:24:02 GMT -5
Nice PR all over te place Yea, now watch me get to the meet in June and bomb out on the squat. LOL Good luck at your meet.
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Post by buckeye2010 on Apr 2, 2013 20:08:57 GMT -5
Great job with the PR's! Keep up the great work. Your bench will catch up with the work you are putting in.
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Post by Ryan on Apr 6, 2013 14:48:34 GMT -5
Gillingham BN, Wk5 (speed day) complete-
W/U: bar x 8 135x5 225x3 300x1 (w/pause)
Work: 225x8x2
Incline BB: 225x8 235x4
A couple of sets of triceps stuff to end the workout.
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Post by Ryan on Apr 11, 2013 20:52:32 GMT -5
Doing a mock meet this Saturday.
Ive taken the week entirely off prior to this Saturday to simulate the experience of the typical week leading up to a meet.
As of right now, all of this Saturday's lifts are the lifts I'm projecting as openers, seconds and third attempts for the meet I'm doing in June. Whichever of my third attempts I hit in this session might be adjusted upward for the June meet, but only by maybe 5lbs or so.
As always, no knee wraps for me.
Here's the plan, by the numbers:
SQ- 1st: 440 2nd: 480 3rd: 500
BN- 1st: 290 2nd: 310 3rd: 320 (this will be the only non-PR 3rd attempt of the day)
DL- 1st: 540 2nd: 580 3rd: 600
All of these numbers are very doable for me on days when I'm training each lift on its own day, but we'll see if simulating a meet environment changes that.
The lifts will all be filmed and uploaded for critique and whatnot.
-Ryan
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