mg75
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Post by mg75 on Mar 6, 2018 17:47:13 GMT -5
Sun Macros: 64f, 332c, 231p
Mon Macros: 71f, 287c, 230p
Tues 3-6-18PM
Bw- 216.6
2ct Paused Sq w/ belt & wwraps 45x5 100x5 155x3 205x1 + B & wwps, paused 245x5x2 sets Ramp up to 4mins rest
Press w/ belt and wwraps 45x5 85x3 115x1 + B & wwps 130x5 140x5 145x5 @ 7.5, + 2.5lb PR 150x5 @ Hard 8, +7.5lb PR 140x5 Ramp up to 4mins rest RX was 145x5- felt so good went for 150x5. Less than a year ago 150 was a 1rm on press.
DL w/ belt 135x5 DOH 225x3 315x1 + B 370x1 Mixed Grip 410x5 @ 8.5 370x5 335x5 Ramp up to 6mins rest 3rd week in a row E1RM has gone up- E1RM today was 498, DLs are bouncing back!
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mg75
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Post by mg75 on Mar 8, 2018 18:10:56 GMT -5
Tues Macros: 63f, 300c, 239p
Wed Macros: 68f, 305c, 236p
Thurs 3-8-18PM
Bw- 217.4
Sq w/ belt & wwraps 45x5 100x5 155x5 205x3 245x1 + B & wwraps 275x5x3 sets Ramped up to 4.5mins rest
Slingshot Bench, TNG w/ wwraps 45x5 100x5 155x3 205x1 + wwraps 255x1 + slingshot 290x3 305x3 @ 8 Ramped up to 4.5mins rest
2ct paused bench w/ wwraps No wup, 4.5mins rest from 305x3 245x5 @ 9 235x5 235x5 230x5 4.5 mins rest
SLDL DOH w/ belt 135x5 185x3 225x1 250x5 260x5 270x5 @ 7 Ramped up to 4.5mins rest
Good week, just over 7 weeks till the meet on 4-28!
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Post by Cormac on Mar 9, 2018 10:33:18 GMT -5
Tues Macros: 63f, 300c, 239p Wed Macros: 68f, 305c, 236p Thurs 3-8-18PM Bw- 217.4 Sq w/ belt & wwraps 45x5 100x5 155x5 205x3 245x1 + B & wwraps 275x5x3 sets Ramped up to 4.5mins rest Slingshot Bench, TNG w/ wwraps 45x5 100x5 155x3 205x1 + wwraps 255x1 + slingshot 290x3 305x3 @ 8 Ramped up to 4.5mins rest 2ct paused bench w/ wwraps No wup, 4.5mins rest from 305x3 245x5 @ 9 235x5 235x5 230x5 4.5 mins rest SLDL DOH w/ belt 135x5 185x3 225x1 250x5 260x5 270x5 @ 7 Ramped up to 4.5mins rest Good week, just over 7 weeks till the meet on 4-28! Best of luck with your meet preparation. Have you a total or any individual lift numbers you are chasing?
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mg75
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Posts: 70
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Post by mg75 on Mar 11, 2018 15:29:03 GMT -5
Best of luck with your meet preparation. Have you a total or any individual lift numbers you are chasing? Thanks man, hope that hamstring of yours continues to improve as well. I am shooting for 1200, best meet total is 1169. Shooting for 142.5kg for 3rd on bench. IF, thats IF my squat and DL were at PR levels I would be in the 1250ish range. DL is close to PR levels but squat is still about 30-40lbs away. Think I am on to something with the HLM, first time in a long time I have been able to train the squat and the DL without my back flaring up. Thurs Macros: 61f, 297c, 234p Fri Macros: 96f, 315c, 270p Sat Macros: 62f, 299c, 241p Sun 3-11-18PM 7 weeks out! Bw- 217.8 Squat w/ belt & wwraps 45x10 105x5 160x5 210x3 255x1 + B & wwraps 280x5x5 sets @ around 6.5 Ramp up to 5mins rest Kept falling forward today, couple of these sets the last rep was on my toes! Otherwise they felt good. Paused Bench w/ belt & wwraps 45x5 110x5 165x3 215x1 + B & wwraps 235x5x6 sets @ 6-6.5 Ramp up to 5mins rest CG Bench TNG w/ wwraps 4mins rest from last bench set, no wup 225x5x3 sest 4mins rest SLDL DOH w/ belt 135x5 190x3 245x1 + B 260x5 @ sub 6 275x5 285x5x2 sets @ 7ish Ramped up to 5mins rest
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mg75
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Posts: 70
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Post by mg75 on Mar 13, 2018 16:58:37 GMT -5
Sun Macros: 71f, 298c, 233p
Mon Macros: 72f, 300c, 233p
Tues 3-13-18PM
Bw- 216.8
2ct Paused Sq w/ belt & wwraps 45x5 105x5 165x3 215x1 + B & wwps, paused 250x6 - lost count 250x5x2 sets Ramp up to 4mins rest
Press w/ belt and wwraps 50x5 95x3 125x1 + B & wwps 137.5x5 147.5x5 152.5x5 @ Hard 8, + 2.5lb PR 147.5x5 145x5 Ramp up to 5mins rest E1RM: 187, PR
Chin Grip Lat Pulldowns x15x4 sets 45secs rest
Hanging Knee Raises x15x3 sets 30 secs rest
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mg75
Junior Member
Posts: 70
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Post by mg75 on Mar 15, 2018 16:49:07 GMT -5
Tues Macros: 65f, 305c, 229p
Wed Macros: 85f, 297c, 232p
Thurs 3-15-18PM
Bw- 217.6
Sq w/ belt & wwraps 45x5 100x5 155x5 205x3 245x1 + B & wwraps 280x1 310x1 340x1 @ 8 315x5 @ 9 Ramped up to 5.5mins rest Heaviest squats since Christmas, moved well.
Paused Bench w/ belt & wwraps 45x5 100x5 155x3 200x1 235x1 + B & wwraps 260x1 285x1 @ 8 262.5x5 @ Easy 9, +2.5lb PR 247.5x5 Ramped up to 6mins rest
DL w/ belt & wwraps 135x5 DOH 230x3 320x1 + B 375x1 Mixed G 415x1 + wwraps 455x1 @ 7.5, moved very fast 420x5 @ 8.5, +5lb PR Ramped up to 6.5mins rest DLs felt great, heaviest pull in almost 3 months, felt good.
Good training week, felt good to put some weight on the bar.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Mar 18, 2018 14:55:45 GMT -5
Thurs Macros: 69f, 297c, 237p
Fri Macros: 89f, 334c, 234p
Sat Macros: 62f, 308c, 239p
Sun 3-18-18PM
6 weeks out!
Bw- 217.8
Squat w/ belt & wwraps 45x10 105x5 160x5 210x3 255x1 + B & wwraps 285x5x5 sets @ around 7 Ramp up to 5.5mins rest Felt good, nice pop out of the hole today.
Paused Bench w/ belt & wwraps 45x10 110x5 165x3 215x1 + B & wwraps 237.5x5x6 sets @ 7ish Ramp up to 5.5mins rest Felt heavy today.
CG Bench TNG w/ wwraps 5mins rest from last bench set, no wup 227.5x5x4 sets 5mins rest Added a set here- long bench sesh. Right at an hr to complete all 10 sets.
SLDL DOH w/ belt 135x5 185x3 225x1 265x1 + B 295x5 @ 6.5, grip starting to go 305x5 @ 6.5, +hooks 315x5 @ 7ish 325x5 @ 7.5 Ramped up to 5.5mins rest These were on fire today. Nice jump, glutes and hams are feeling it.
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mg75
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Posts: 70
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Post by mg75 on Mar 20, 2018 16:50:49 GMT -5
Sun Macros: 59f, 311c, 240p
Mon Macros: 61f, 304c, 232p
Tues 3-20-18PM
Bw- 216.2
2ct Paused Sq w/ belt & wwraps 45x5 110x5 175x3 225x1 + B & wwps, paused 255x5x3 sets Ramp up to 4mins rest
Press w/ belt and wwraps 50x5 95x3 125x1 + B & wwps 140x5 150x5 155x5 @ 9, + 2.5lb PR 145x5 140x5 Ramp up to 5mins rest
Chin Grip Lat Pulldowns x16x2 sets, x15x2sets 45secs rest
Hanging Knee Raises x15x3 sets 30 secs rest
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mg75
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Posts: 70
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Post by mg75 on Mar 22, 2018 16:45:11 GMT -5
Tues Macros: 64f, 308c, 233p
Wed Macros: 64f, 297c, 229p
Thurs 3-22-18PM
Bw- 215.2
Sq w/ belt & wwraps 45x5 105x5 165x5 215x3 255x1 + B & wwraps 290x1 320x1 350x1 @ 8.5 325x4 @ Easy 9 Ramped up to 5.5mins rest This was about all that went well today.
Paused Bench w/ belt & wwraps 45x5 100x5 155x3 200x1 235x1 + B & wwraps 265x1 290x1 @ Easy 9 270x3 @ 8.5-9 255x4 Ramped up to 6mins rest Rx was 272.5x4, based on RPE dropped the weight a tad. On the 3rd rep was unsure if I had the 4th, if I did it would have been almost max effort so I racked it at 3. May have been closer to @9- felt very heavy, moved like crap and shoulder and elbow both achey.
DL w/ belt & wwraps 135x5 DOH 235x3 325x1 + B 385x1 Mixed G 425x1 + wwraps, @ sub 6, moved very well 465x0 @ miss, broke the floor by an 1" or so, was not mentally ready 465x1 @ 8.5 435x2 @ 8.5, Rx 435x4, was lucky to get 2- usually after a miss and a re pull I am done Ramped up to 6.5mins rest
Been awhile since I have had a bad training session so I was due. Was very tired and energy was low. Sleep has been crappy the last couple of nights, going to take some melatonin and some adult coffee (coffee flavored Kentucky bourbon(no caffeine)- Duckies is it good)- should sleep like a baby. Weight is also trending down. Going to add a few carbs to see if I can get it to swing slightly up. First time I have not had to cut going into a meet.
I am also much more active at work, no longer in an office setting so bumping the calories should help the energy level.
Si / low back was also a bit sore this week so I am going to dial the volume knob back and switch to 4s on volume day. Will also switch to 4s on the light day.
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mg75
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Posts: 70
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Post by mg75 on Mar 25, 2018 14:45:58 GMT -5
Thurs Macros: 76f, 307c, 238p
Fri Macros: 75f, 317c, 234p
Sat Macros: 88f, 309c, 234p
Sun 3-25-18PM
5 weeks out!
Bw- 217.2
Squat w/ belt & wwraps 45x10 100x5 155x5 205x3 245x1 + B & wwraps 265x5 280x5 290x5 @ 7ish, accidentally briefly paused the first rep 285x5 280x5 Ramp up to 5.5mins rest Widened my stance a bit today and went to my flatter shoes. Felt like I had more power coming out of the hole and was not falling forward as much. Interested to see how this stance feels on intensity day. Also, stuck with 5s just did pyramid sets as described in 12 ways to skin TM. Pyramid sets worked well for me on Heavy days running HLM. For some reason anything over @6 for sets across really affects my ability to recover.
Paused Bench w/ belt & wwraps 45x5 100x5 155x3 200x1 + B & wwraps 215x5 230x5 240x5 @7, felt a slight pop in left shoulder 235x5 left shoulder, front & side delt pain 230x5 TNG here seemed to help pain 225x5 TNG Ramp up to 6mins rest These felt good until rep #3 on 240x5, no pain on the set, was thinking maybe it was just my slightly old creaky joints. You should hear my knees squatting! Felt the pain after I racked the bar. Similar to Oct of 16 when I suffered a minor tear in the right labrum. Hoping it is muscle related. Will ice tonight and tomorrow along with ibuprofen. Will see how it feels on Tues.
CG Bench TNG w/ wwraps 5mins rest from last bench set, no wup 225x1, pain was much worse after this so I called the bench session early
SLDL DOH w/ belt 135x5 195x3 245x1 285x1 + B & hooks 315x5 325x5 335x5 @ Easy 7 Ramped up to 5.5mins rest Up another 10lbs. These seemed to have really helped me learn to set my low back. This has carried over well to squats and DLs for me.
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mg75
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Posts: 70
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Post by mg75 on Mar 27, 2018 16:13:01 GMT -5
Sun Macros: 64f, 311c, 231p
Mon Macros: 64f, 312c, 235p
Mon 3-26-18PM
Bw- 216.6
Bench, TNG- x10x5 sets worked up to 73lbs Was using my wife's 15kg bar- she left it on the rack and I was too lazy to swap it out.
Band Pull Aparts x25
10 sec static hang
Shoulder felt ok, still sore and some very minor pain benching. Appears at this point to be nothing to major.
Tues 3-27-18PM
Bw- 216.4
2ct Paused Sq w/ belt & wwraps 45x10 100x5 150x5 195x3 230x1 + B & wwps, paused 260x4x3 sets Ramp up to 4.5mins rest
Paused bench w/ wwraps 45x10 75x10 95x5 120x3 145x3 195x1 + B & wwps, paused 215x4x2 sets, felt just a bit of pain on the last rep of the last set 205x4x3 sets Ramp up to 4.5mins rest Had planned on these to be 2ct but trying to go easy on the shoulder. Happy to be able to get in some work. Feeling ok, just aches a bit.
Chin Grip Lat Pulldowns x16x2 sets, x15x2sets 45secs rest
Hanging Knee Raises x15x3 sets 30 secs rest
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mg75
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Posts: 70
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Post by mg75 on Mar 29, 2018 16:56:14 GMT -5
Tues Macros: 62f, 318c, 237p
Wed Macros: 71f, 308c, 235p
Thurs 3-29-18PM
Bw- 215.8
Sq w/ belt & wwraps 45x5 45x5 105x5 165x5 215x3 260x1 + B & wwraps, feeling heavy 295x1 @ 6.5 325x1 @ 8 335x1 @ 9 (RX was 355x1) 315x1 @ 8.5 (RX was 335x3) 275x3 @ 7.5 Ramped up to 5.5mins rest This was a train wreck.
Paused Bench w/ belt & wwraps 45x5 100x5 155x3 200x1 235x1 + B & wwraps 255x1 @6.5ish, felt a bit of pain Ramped up to 3.5mins rest In general left shoulder has been ok, just aches alot. Kept me up a bit last night.
DL w/ belt & wwraps 135x5 DOH 235x3 325x0 + B, Back and SI said hello Back was very stiff squatting- made my descent timid and shaky. Wussed out here and called it.
Well back to back bad Thursday sessions, going to jump off this train before it goes over the cliff! Hate to change up this close to the meet but the writing is on the wall, gotta do something. Been thinking and strength in general has been off this cycle anyway. Squat is up slightly, bench is down and DLs are down too. Maybe mentally I have just given up on this block at this point. Been thinking about returning to my old friend RPE's/ RTS style training. Have made the best and most consistent progress however the higher intensity (@8 & @9) for sets across eventually just beat me in the ground. Soooo going to ratchet the intensity waaayyy down. Will use the next 4 weeks as a test block for the efficacy of this idea. The meet looks like just a tuneup/ knock the rust off meet. Last meet was in Sept last year- going to compete in 4 weeks no matter what!
Time to rest up for next week.
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mg75
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Post by mg75 on Apr 1, 2018 14:06:53 GMT -5
Thurs Macros: 69f, 314c, 238p
Fri Macros: 68f, 316c, 236p
Sat Macros: 65f, 288c, 205p
Sun 4-1-18PM
4 weeks out!
Bw- 214.6
2ct Paused Bench w/ wwraps 245x1 @ 6.5 257.5x1 @ 7.5, pain in left shouder 225x5 @ 7 E1RM: 283 Ramp up to 4.5mins rest Target weight was 270x1 @ 8.5 and 237.5x5 @ 8.5. Weight was moving well but alot of pain on the @ 7.5 set. Was on track to hit target top set.
Comp DL w/ belt & wwraps 420x1 @ sub 6 445x1 @ easy 7 425x3 @ 7 380x3 @ sub 6 E1RM: 501, +7 from 2 wks ago Ramp up to 6mins rest Target weight was 440x1 @ 7 and 415x3 @ 7. Weight was moving well, went up 5lbs on the top single and 10lbs on the top back off set. Good DL day.
TNG bench w/ wwraps Only got a few sets into the warmup and I shut it down- left shoulder was not happy.
Good day despite the shoulder- going to have to go to real easy on the shoulder, and a severe sinus infection. Accidentally was exposed to some particulate wood dust at work on Wednesday. Because of my years in construction I have become hypersensitive to dust. Really felt it on Friday and Sat- running a fever, could not breathe, could not sleep, talking was difficult, and swallowing was very painful- throat was raw from the drainage. Feeling marginally better today. This may have contributed to Thurs poor showing. Was happy that DLs moved so well considering the infection and lack of sleep. Bench also felt good and moved well until the left shoulder started hurting. Thinking I will go real light the rest of this week and see if I can work up to a bit more intensity next week.
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mg75
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Post by mg75 on Apr 3, 2018 17:33:03 GMT -5
Sun Macros: 70f, 311c, 234p
Mon Macros: 75f, 307c, 231p
Tues 4-3-18PM
Bw- 212, was 223 Jan 1st 2018
2ct Paused Sq w/ belt & wwraps 275x1 @ 6 290x1 @ 7 305x1 @ 8 265x5 @ 8 Ramp up to 5mins rest
Inverted Row w/ feet up x10x3 sets 1 min rest
Lever Row 80x8 (each hand) @ 6.5 87.5x8 @ 7.5 95x8 @ 8.5 Ramp up 3.5mins rest
Not sure why the weight is dropping, always been one to hold my weight and gain easily.
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Post by Ryan on Apr 4, 2018 9:13:43 GMT -5
Eat more, worry less about macros. You cant get stronger if you're not in a caloric surplus, period. That's a fact of life.
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mg75
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Posts: 70
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Post by mg75 on Apr 5, 2018 17:26:07 GMT -5
Eat more, worry less about macros. You cant get stronger if you're not in a caloric surplus, period. That's a fact of life. LOl, I know. Unfortunately I have always been the fat kid- ballooned up to 270lbs in 2015 with 48"+ waistline. Currently waistline is 37"s. The macros help me stay on track- I can gain fat, very easily. Used to eat alot of fast food and pizza. That is not the right kind of weight- need ALOT of clean food. Currently at 2800 clean cals a day and could easily go to 3000 the problem is there is not enough time in the day to eat, lol. Right now I have gone from a desk job to working hands on as a carpenter again so still trying to adjust. Tues Macros: 66f, 312c, 230p Wed Macros: 66f, 319c, 236p Thurs 4-5-18PM Bw- 212.4 Comp Sq w/ belt & wwraps 315x1 @ 6.5 330x1 @ Hard 7 310x3 @ 7.5 280x3 @ sub 6 E1RM: 366 Ramped up to 6mins rest Hit my target weights today, much better than last Thursday. Comp Bench w/ belt & wwraps 240x1 @ 80%ish, some pain 205x3 RX was x5, shoulder was pretty sore Will try partial ROM next week, probably just hit singles on Comp Bench until the meet to try and preserve some strength. 2ct DL w/ belt 390x1 @ 6 (Rx was @ 6.5) 415x1 @ Hard 7 365x5 @ 7.5 E1RM: 460 Ramped up to 6mins rest +5lbs on target weight today
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mg75
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Posts: 70
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Post by mg75 on Apr 8, 2018 13:43:58 GMT -5
Thurs Macros: 75f, 304c, 225p
Fri Macros: 59f, 309c, 222p
Sat Macros: 101f, 285c, 189p
Sun 4-8-18PM
3 weeks out, not feeling ready
Bw- 211
2 Board Bench w/ wwraps 225x3 @ 6 225x3x2 sets @ Easy 6 E1RM: 278 Ramp up to 4mins rest These felt ok on shoulder, some pain. Got in some work finally.
Comp DL w/ belt & wwraps 440x1 @ 6.5 E1RM: 500 Back was not feeling very recovered from Thurs 2ct DLs, very sore so I shut it down early.
Floor Press 215x5 @ 6.5ish Shoulder was not liking this at all so I called it.
Not really a good session, not feeling ready at all for the meet. Still trying to sort/ up macros. May end dropping to under 200 post meet and see where the strength lands.
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Post by vegasjon on Apr 8, 2018 14:32:22 GMT -5
Have you trained with a full-body approach for a long time? basically just squatting/benching on the same days
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mg75
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Post by mg75 on Apr 12, 2018 15:29:20 GMT -5
Have you trained with a full-body approach for a long time? basically just squatting/benching on the same days Started training for the first time (had been in the Gym for a few days or weeks over the years but never really trained until now) in Dec 2015 and have pretty much have done only full body. Briefly tried a 4 day u/l split and even briefer 5 day split. Train at home so between limited equipment and I am not a body builder (I usually do not do or waste training/ recovery resources on fluff). I could really care less about doing sets of curls or other isolation work. So yes, squat, bench, and DL or close variations of them atleast 3 times a week, every week. Sun Macros: 66f, 341c, 222p Mon Macros: 56f, 328c, 230p Tues Macros; 74f, 335c, 221p Wed Macros: 59f, 319c, 231p Tues 4-10-18PM Squats up to 150- back was very sore. Had to move a large granite counter top on Monday, was feeling it. Thurs 4-12-18PM Bw- 211.6 Comp Squat w/ belt & wwraps 45x5 100x5 155x5 205x3 245x1 + B & wwraps 275x1 @ sub 6 305x1 @ 8 325x1 @ 9 335x1 @ 10ish 285x3 @ 8 275x3 @ 7ish Ramped up to 5mins rest These moved pretty good. Strength has once again fallen, squat is on life support. Comp Bench w/ belt & wwraps 45x10 95x3 145x3, some pain 185x1 205x1 + B & wwraps 225x1 @ sub 5- despite pain moved very quick TNG Bench 135x10x3 sets with 90secs rest- these felt pretty good Comp DL w/ belt 135x5 225x3 315x1 + B 365x1 405x1 @ Fast sub 6 Back was feeling better, still some pain in SI and low back on the start of the pull but much better than Sun. Well at this point going to freestyle it, bench is limping along, squat is dead on arrival, and DLs are sorta still there. With one week to go not much I can do at this point, shooting for an 1100 total at this point with my lowest openers on squat and DL since my first meet, squat opener will be the lowest I have ever opened with I think. Strength is just not here at the moment.
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Post by Ryan on Apr 13, 2018 10:39:44 GMT -5
If I can make a suggestion.......
You might want to consider altering your training protocol.
2-3x a week bench, 2x a week squat, no more than once weekly DL. You're not giving yourself enough time to adapt to the training stimuli you're being exposed to. So although it's highly unlikely you're over-training, your body is still not responding properly to your current training split since you're older now (like me, I'm in my 40s) and you just don't have the same hormonal environment you once did.
Using myself as an example, I pulled into the 600s for the first time in over year just a few months ago, and that was using a basic linear progression for DL. But guess how often I was DLing when that happened? Twice a month.
My squat is not other-worldly by any means, but I think I might have 530 in me at my next meet which would be a modest 20lb PR, but still a PR, and do you know how often I squat? Twice a week on non-DL weeks, and once a week on DL weeks.
Bench 2-3 days a week, knock yourself out there. No reason why you cant because that's much easier to recovery from and experience noticeable adaptation.
Again, these are just suggestions, but if your training generally plays out the way you plan it and you're just treading water (or even losing ground) in spite of that, then you might want to start from ground zero after this next meet, even if you do something totally different than what I'm suggesting.
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mg75
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Post by mg75 on Apr 15, 2018 14:04:52 GMT -5
If I can make a suggestion....... You might want to consider altering your training protocol. 2-3x a week bench, 2x a week squat, no more than once weekly DL. You're not giving yourself enough time to adapt to the training stimuli you're being exposed to. So although it's highly unlikely you're over-training, your body is still not responding properly to your current training split since you're older now (like me, I'm in my 40s) and you just don't have the same hormonal environment you once did. Using myself as an example, I pulled into the 600s for the first time in over year just a few months ago, and that was using a basic linear progression for DL. But guess how often I was DLing when that happened? Twice a month. My squat is not other-worldly by any means, but I think I might have 530 in me at my next meet which would be a modest 20lb PR, but still a PR, and do you know how often I squat? Twice a week on non-DL weeks, and once a week on DL weeks. Bench 2-3 days a week, knock yourself out there. No reason why you cant because that's much easier to recovery from and experience noticeable adaptation. Again, these are just suggestions, but if your training generally plays out the way you plan it and you're just treading water (or even losing ground) in spite of that, then you might want to start from ground zero after this next meet, even if you do something totally different than what I'm suggesting. Ryan, thanks for the advice. As much as I like full body training I have actually come to similar conclusions- need to better manage the stress or I will continue to stagnate. So I have been thinking about running the following training plan after the meet. It is a 4 day a week u/l split run in a 3 week wave. After the third week basically drop the percentages and add 5-10lbs on lower movements and 2.5-5lbs on upper movements and repeat. Take a look and let me know your thoughts. Sun- Heavy Squat wk 1- 80%x5, 70%x6x3 sets 2ct pause sq 65% x6x2 sets rows- (seated cable rows or lever rows) 3x10 wk 2- 85%x3, 75%x5x3 sets 2ct pause sq 70% x5x2 sets rows- (seated cable rows or lever rows) 4x10 wk 3- 90%x1, 80% x4x3 sets 2ct pause sq 75% x4x2 sets rows- (seated cable rows or lever rows) 4x8(add weight) wk 4- +5lbs and repeat cycle Mon- Heavy Bench wk 1- 82.5%x5, 72.5%x6x4 sets CG bench 70% x6x3 sets abs wk 2- 87.5%x3, 77.5%x5x4 sets CG bench 75% x5x3 sets abs wk 3- 92.5%x1, 82.5% x4x4 sets CG Bench 80% x4x3 sets abs wk 4- +2.5lbs and repeat cycle Tues- off Wed- Heavy DL wk 1- Lt sq 60% x6x2 80%x5, 70%x6x3 sets SLDL 60%x6x2 sets wk 2- Lt sq 62.5% x5x2 85%x3, 75%x5x3 sets SLDL 65%x5x2 sets wk 3- Lt sq 65% x4x2 90%x1, 80%x4x3 sets SLDL- 70%xx4x2 sets wk 4- +10lbs and repeat cycle Thurs- Bench Overload and Shoulders wk 1- Slingshot bench 90%(of paused bench) x5x3 sets Overhead press 75% x6x4 sets Abs and Lats (lat pulldowns) wk 2- Slingshot bench 95%(of paused bench) x4x3 sets Overhead press 80% x5x4 sets Abs and Lats (lat pulldowns) wk 3- Slingshot bench 100%(of paused bench) x3x3 sets Overhead press 85% x4x4 sets Abs and Lats (lat pulldowns) wk 4- +2.5lbs and repeat cycle Also, looked at 5 week splits but was thinking start with 4, see how it works and then adjust as needed and add volume were needed. Thurs Macros: 86f, 348c, 226p Fri Macros: 68f, 326c, 223p Sat Macros: 71f, 328c, 234p Sun 4-15-18PM 2 weeks out Bw- 210.6 Squat w/ belt & wwrpas 45x10 100x5 155x3 200x3 230x1 + B & wws 255x3x3 sets Ramp up 4mins rest Goal was to hit some triples at 75% to warm up for DLs and get in a little volume. Weight moved well and back was feeling great! Paused bench w/ belt & wwrpas 45x10 95x5 145x3 195x1 + B & wws 215x3x3 sets Ramp up to 3.5mins rest Wanted to get in some moderate volume at a moderate intensity- went well. Some pain in left shoulder on work sets but an improvement. Comp DL w/ belt & wwraps 135x5 225x3 315x1 + B 395x1 + wws 435x1 @ 7.5 465x1 @ 9 Weight was moving fast on w/ ups, bar speed really slowed on 435 so I called it a @7.5. 465 was even slower but smooth. So looks like 195kg for opener, 205-207.5kg for second attempt, and 215-220kg for third attempt. Last heavy pulls today, will pull opener on Thurs and then last w/up next week. Trained in singlet today with no elbow or knee sleeves.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Apr 17, 2018 16:33:26 GMT -5
Sun Macros: 64f, 321c, 222p
Mon Macros: 68f, 322c, 235p
Tues 4-17-18pm
Bw- 211.6
Bench, TNG
45x10 75x10 100x8 125x8 150x6 175x6 195x4 175x6 150x6 125x8 100x8 75x10 45x10 Total time just over 20 minutes. Only I slight bit of pain on 175 and 195.
Back was still feeling heavy DLs so I skipped squats.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Apr 19, 2018 17:39:22 GMT -5
Tues Macros: 73f, 330c, 222p
Wed Macros: 67f, 333c, 225p
Thurs 4-19-18PM
Bw- 210.4
Comp Sq w/ belt & wrist wraps 45x10 100x5 150x3 200x3 240x1 + b & wws 275x1 305x1 @7 330x1 @8.5 315x1 @7.5 315x1 @ Hard 7 Squats moved fast and felt good- last week 335x1 was @10. 142.5kg for an opener, 150-152.5kg for seconds, and 155-160kg for thirds. Not were I want to be but better than I was thinking last week.
Comp B w/belt and wrist wraps 45x10 95x5 145x3 185x1 215x1 + b & wwps 235x1 250x1 @ Easy 7 265x0- Miss Bench moved well despite the miss. Sholuder felt ok, some pain. Mentally gave up on 265- felt a twinge of pain and my mind was like OH MY LORD what are you doing? LOL. Not to worried, with another week of "rest" and the adrenaline of meet conditions I will push through. 115kg for an opener, 117.5-120kg for seconds and 122.5-127.5 for thirds.
Comp DL w/belt and wrist wraps 135x5 225x3 315x1 + b 355x1 395x1 + wwraps 435x1 @ Easy 7 DLs flat flew up today. 435 moved like air. So going to reevaluate DL attempts. Opener 200kg, 210-212.5 for seconds, and 217.5-222.5 for thirds. Actually starting to get a little excited!
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Post by Ryan on Apr 20, 2018 11:16:23 GMT -5
Good luck at the meet!
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mg75
Junior Member
Posts: 70
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Post by mg75 on Apr 23, 2018 15:44:10 GMT -5
Thanks! Mon 4-23-18PM Meet Week! Bw-210.8 Comp Squat 45x5 100x5 155x3 205x3 250x1 + B & wws 290x1 @ 6ish 315x1 @ 8 315x1 @ Easy 8 315x1 @ 8.5 Comp Bench 45x5 95x5 145x3 190x1 230x1 + B & wws 255x1 @7.5, some pain in left shoulder so I called it Comp DL 135x5 225x3 315x1 + B 365x1 405x1 + wws All three lifts moved well. Last training until the meet, will weigh in Friday evening.
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