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Post by Rosario-546 on Apr 12, 2013 18:00:41 GMT -5
Make weight cut too?
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Post by Ryan on Apr 12, 2013 21:50:07 GMT -5
You know, I thought about it but I don't usually cut week of the meet (generally spend the month before hand slowly leveling out my weight so I just kind of land right beneath 198 at weigh in). Plus, as of yesterday, I only weighed 202 and that was at like 11pm so I'm probably only around 200 right now anyway which I think is close enough for now.
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Post by Ryan on Apr 15, 2013 7:08:05 GMT -5
Mock Meet results- Ok, so this didn't work out exactly as planned, but I did hit a squat PR and equaled a bench PR with what looked like some gas left in the tank on both. Problem was that I underestimate the CNS drain that the whole meet structure puts on you, and so by the time I got to deads, I was neurologically spent. Anyway, here are the details: (BW: 200) SQ- 1st: 440 2nd: 480 3rd: 500 (PR, if you think this is to depth; my wife who was filming says yes, I am not sure) BN- 1st: 295 2nd: 310 3rd: 320 (this ties a PR, and I had more in me; rare footage of me benching! lol) DL- 1st: 540 2nd: 580 (miss) 3rd: 580 (miss) For anyone who follows this training log, you know on any deadlift-only training day, I could double 580, possibly triple it, but again I underestimated just how spent I was CNS-wise going into deads and so I probably should have opened a bit lighter and gone to maybe 570 as my second. This is a learning experience though for me, so next time I'll realize on the front end to start lighter on deads because had I opened lighter I would definitely at least been able to muscle up 570 as my 2nd attempt, which have added 30lbs to my total. In either case, this mock meet gave me a 1360 total, which is up from 1325 at my last meet in Nov, which was up then from my first raw meet last July which was a 1245 total. All vids are attached but they're not hotlinked, you have to copy the links and then drop them into your browser (you'll see the total form breakdown in deads 2&3 from fatigue): SQUAT- www.dropbox.com/s/my54e75rsufrf7e/Mock%20Meet_SQ_440lbs_%20opener_4-13-13.wmvwww.dropbox.com/s/qldntrvpxraq7q2/Mock%20Meet_SQ_480lbs_%20attempt2_4-13-13.wmvwww.dropbox.com/s/ebd6ldrt9zfppvj/Mock%20Meet_SQ_500lbs_%20attempt3_4-13-13.wmvBENCH- www.dropbox.com/s/q4em6oot8s7jqcy/Mock%20Meet_BN_295lbs_%20opener_4-13-13.wmvwww.dropbox.com/s/jabruif5cydwzgo/Mock%20Meet_BN_310lbs_%20attempt2_4-13-13.wmvwww.dropbox.com/s/mvqsemhl6d6iolv/Mock%20Meet_BN_320lbs_%20attempt3_4-13-13.wmvDEADS- www.dropbox.com/s/zvvxvbbsq0g5h83/Mock%20Meet_DL_540lbs_%20opener_4-13-13.wmvwww.dropbox.com/s/lbgz2l92e2tfj5q/Mock%20Meet_DL_580lbs_attempt2_4-13-13.wmvwww.dropbox.com/s/ktt7cdrw2s40nu8/Mock%20Meet_DL_580lbs_%20attempt3_4-13-13.wmv
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Post by George on Apr 15, 2013 13:21:50 GMT -5
Ryandelman: That 3rd squat was close. Theres too many things to consider. Clothes, angle of her camera, etc. I have a feeling at your lowest point, if the camera was level, your good to go. (Im figuring the few inches the right support bar is raised compared to the left means theres a decent angle to compensate for) I would say for a training mock meet, without fanfare or a psych up, your surely good regardless for this and more.
Watching your vids makes me want to start videoing mine. I usually have a quick setup...three steps to align feet, deep breath and go. You have a 15-20 second static hold before each descent, and right when you brace to begin the bar seems to raise a bit and go forward. Wether the static hold before this movement hurts is debatable. If someone trains using that time for mental prep, doing it quicker will probably throw them off. For me, I like to set and rip, not wanting any energy wasted. I get sidetracked if after my steps I have to rotate on the balls of my feet, etc. I went to youtube and started typing searches for 500, 600, 700 raw squat, etc. From Ryan Celli to efferding, etc. What I observed was an average range of 3-5 seconds before the lift commenced from the time the bar was unracked (obviously quicker among monolifts). I'm not doctor of squat, but looking into the amount of time the bar is on your back might enhance things a bit. Your still holding 500 lbs, possibly triple the time others are, before beginning. I need to video myself as I never really looked into the total time it took from rack to beginning.
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Post by Ryan on Apr 15, 2013 13:44:39 GMT -5
Ryandelman: That 3rd squat was close. Theres too many things to consider. Clothes, angle of her camera, etc. I have a feeling at your lowest point, if the camera was level, your good to go. (Im figuring the few inches the right support bar is raised compared to the left means theres a decent angle to compensate for) I would say for a training mock meet, without fanfare or a psych up, your surely good regardless for this and more. Watching your vids makes me want to start videoing mine. I usually have a quick setup...three steps to align feet, deep breath and go. You have a 15-20 second static hold before each descent, and right when you brace to begin the bar seems to raise a bit and go forward. Wether the static hold before this movement hurts is debatable. If someone trains using that time for mental prep, doing it quicker will probably throw them off. For me, I like to set and rip, not wanting any energy wasted. I get sidetracked if after my steps I have to rotate on the balls of my feet, etc. I went to youtube and started typing searches for 500, 600, 700 raw squat, etc. From Ryan Celli to efferding, etc. What I observed was an average range of 3-5 seconds before the lift commenced from the time the bar was unracked (obviously quicker among monolifts). I'm not doctor of squat, but looking into the amount of time the bar is on your back might enhance things a bit. Your still holding 500 lbs, possibly triple the time others are, before beginning. I need to video myself as I never really looked into the total time it took from rack to beginning. Thanks George. I agree the 3rd squat was close, no question, and although this was only a mock meet, I don't want to form any bad habits and start cutting depth in training, because if I do, I'll wind up cutting at meets too. I think what I need to do is just go deeper whenever there's any doubt (like this) because I'm also confident that one of my strengths is coming out of the hole, so if I'm gonna miss a squat, it's probably not gonna be because I went an inch deeper. As for the time I spend holding prior to descent, I actually do this to settle the weight, more so with heavier weights. If you watch the vids, you'll notice that I'm pretty physically shaky setting up with the bar, so I work to calm myself down a bit and then take a breath and drop in. I learned this from watching Mike Tuchsherer vids, like this one www.youtube.com/watch?v=BrGIh84HBzg although, he still probably doesn't take as much time setting up as I do. And no matter what, it's a point well taken because simply holding weight means working, and adding more work to a heavy lift is probably not a good idea. I will see what I can do about this. Thanks for the input!
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Post by Rosario-546 on Apr 15, 2013 17:22:37 GMT -5
Nice PR
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Post by Ryan on Apr 15, 2013 17:36:51 GMT -5
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Post by buckeye2010 on Apr 15, 2013 19:05:30 GMT -5
Great work and a great plan to hit your goals.
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Post by Ryan on Apr 15, 2013 20:33:50 GMT -5
Great work and a great plan to hit your goals. Thank you.
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Post by George on Apr 15, 2013 22:18:51 GMT -5
I watched that link and a ton more. Totally makes sense. He has a lot of whip on the bar when he unracks in meets. I noticed his time was usually around 11-13 seconds before descent.
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Post by Ryan on Apr 17, 2013 12:08:22 GMT -5
Gillingham BN, Wk6 (heavy day):
*All written as Lbs x Reps x Sets
W/U: bar x 8 135x5 225x3 275x1
Work: 305x1 270x3x5
Incline BB: 230x5 235x4 (running out of gas)
CGs: 225x5 225x4 (spent)
*A few sets of triceps stuff to finish things off
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Post by Ryan on Apr 19, 2013 13:45:17 GMT -5
Seven weeks out from WNPF NJ State meet. Decided to continue on with the Gillingham bench routine up until and probably through the meet, but because I just completed both my SQ & DL routines and also tested my 1RM on both lifts, my body is ready to just go back to basics and get some volume work in. This way, I can help nail down my form, and make sure that explosiveness AND squat depth are both there. Today was the squat, and here's what it looked like: W/U: 135x8 225x5 315x2 Work: 375x5x5 (final work set is here -> youtu.be/OK6dnNPwZTI)and that was it for today.
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Post by Ryan on Apr 22, 2013 19:24:23 GMT -5
Dead lift, 5x5 work @75% of max.
Here's what it looked like-
W/U: 135x8 225x5 315x2 405x1
Work: 440x5x5
Did some grip work too....
Squeeze grip machine: (weights in plates only)
90x15 100x12 105x12
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Post by Ryan on Apr 23, 2013 14:16:15 GMT -5
Gillingham BN, Wk7 (heavy day)-
*All written as weight x reps x sets
W/U: bar x6 135x5 225x2 275x1 (pause)
Work: 280x3x5 (pause final rep of set#1, and final rep of set#5)
Incline BB: 230x6 230x5 230x4 (this decrease in reps per set was not intentional; just was running out of gas and training alone as usual, so I didn't wanna get pinned under the bar on the Incline bench)
Close Grip BB: 225x5x2
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Post by Rosario-546 on Apr 24, 2013 6:52:04 GMT -5
Nice work. So I've post my WNPF total, your up.
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Post by Ryan on Apr 24, 2013 7:09:07 GMT -5
Nice work. So I've post my WNPF total, your up. Yep, won't be long now. Just about 6 1/2wks out.
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Post by Ryan on Apr 26, 2013 13:12:59 GMT -5
SQ - 5x5 Program (6 wks out from WNPF NJ State)
W/U:
135x8 225x5 315x2
Work (@77% of max):
385x5x5
Some grip work (seated grip machine): 3 sets of 10-15reps @100#s in plates.
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Post by Ryan on Apr 27, 2013 10:39:39 GMT -5
Gillingham BN, Wk7 (speed day)- W/U: Rotator cuff warmup w/5lb plate
Bar x 6 135x5 225x3 275x2 (both reps paused for 2 count)
Work: 230x8, 2 sets
CGs: 225x5, 3 sets
Grip work and a few sets of ab work.
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Post by Ryan on Apr 29, 2013 13:07:25 GMT -5
DL - 5x5 pgm (WNPF NJ State, about 5wks out)
W/U:
135x8 225x5 315x2 405x1
Work (@75% of max):
450x5x5
Grip machine too.
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Post by Rosario-546 on Apr 30, 2013 6:02:14 GMT -5
Grip machine?
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Post by Ryan on Apr 30, 2013 8:27:49 GMT -5
Just PM'd you a link/pic of the grip machine at my gym. It's basically a seat with an "X" grip sitting in front of you which stays open by default. You load plates on the bottom of the machine, and by closing the "X" with your hands, you're lifting the weight. I do a few sets of 10-15 reps with plates on this thing, and then hold the last rep with grip closed tight for between 15 and 30 seconds.
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Post by Ryan on Apr 30, 2013 13:10:34 GMT -5
Gillingham BN, Wk8 (heavy day)
*All written as weight x reps x sets
W/U: bar x6 135x5 225x2 275x1 (pause)
Heavy Single for the day: 320 w/pause
Work: 290x3x5
Incline BB: 235x5x2
A few sets of triceps cable push downs to finish.
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Post by yankees on Apr 30, 2013 14:16:24 GMT -5
good work bro !
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Post by Ryan on Apr 30, 2013 14:23:45 GMT -5
Thank you sir. All of my stuff is a work in progress; just trying to keep it all moving in the right direction!
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Post by Ryan on May 3, 2013 15:03:51 GMT -5
5x5 SQ session (4.5wks out from WNPF NJ States)-
W/U:
135x8 225x5 315x2
Work (10lbs heavier than last week, approx 80% of max):
395x5x5
*Finished with 1 set of pause SQ (315x3) just to get over the 10,000lb mark for the day.
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