mg75
Junior Member
Posts: 70
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Post by mg75 on Apr 28, 2018 13:58:22 GMT -5
Competed today, Sat 4-28-18 at Zions Crossroads Va. Good meet, very fast. Had a lot of fun and despite some dl madness it was a good day.
Weighed in last night at 211.1lbs, nice not to have to cut this time around.
Squats- opener, 142.5kg/ 314.2lbs three white lights, @8- 8.5 2nd, 150kg/ 330.7lbs, miss- think I went too deep, may have also not been mentally ready 3rd, 150kg/ 330.7lbs three white lights. Got it, think I still had another 5lbs in me, maybe 10, @9-9.5
Bench- opener, 115kg/ 253.5lbs three white lights, @8 2nd, 120kg/ 270.1lbs three white lights, @9ish 3rd, 125kg/ 281.1lbs, miss. Left shoulder gave out a few inches off of the chest.
DL- opener, 200kg/ 440.9lbs three white lights, @ 7.5-8 2nd, the handlers misloaded the bar. They loaded 225kg/ 496lbs, made it about six inches off of the floor. They realized there mistake and allowed me to repull at the end of the flight. The flight was very short so about 10mins later pulled 212.5kg/ 468.5lbs- three white lights. Then I was up third in the next flight so about five minutes later attempted my third, 220kg/ 485lbs. Made it to my knees but could not lock it out. Crazy dl flight, a misload and hard pull followed by two heavy pulls in less than 5 mins is why I missed the third. Confident I would have had 220kg with a clean run.
So totaled 1069lbs at 211lbs going 6 for 9. This is the lightest I have ever competed at and considering all the stress in my personal and work life I have gone through in the last few months coupled with back and shoulder injuries I was pretty happy with the results. Will take the next few days off and most likely only train lightly this week returning to full training next week. Looking to compete again in August back at Zions Crossroads Va. and possibly November in Jarvisburg NC.
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Post by 3speed on Apr 28, 2018 20:18:46 GMT -5
Good lifting today!
It was nice meeting you even though I didn't realize it was you. 😏
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mg75
Junior Member
Posts: 70
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Post by mg75 on Apr 29, 2018 4:40:37 GMT -5
Good lifting today! It was nice meeting you even though I didn't realize it was you. 😏 Thanks, nice meeting you as well, I have an idea of who you are. What is your name and what did you look like? Sorry I am terrible with names, lol.
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Post by 3speed on Apr 29, 2018 5:54:33 GMT -5
My name is Woody. I was one of the judges. I was the one standing in the doorway talking to you about the misload.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 1, 2018 16:00:35 GMT -5
My name is Woody. I was one of the judges. I was the one standing in the doorway talking to you about the misload. Thought so. Good luck with your rehab, maybe we will meet on the platform one day. Sun Macros: 80f, 340c, 224p Mon Macros: 66f, 349c, 226p Tues Macros: 74f, 359c, 222p Upped the macros to 65-70f, 345-355c, and 220-230p. Hoping to get the bw back in the 212-213 range, maybe 215ish. Tues 5/1/18 Bw- 209.8 2ct Pause Squat w/wwraps 230x6 @ hard 6 230x6 @ 7ish ramp up to 3.5mins rest E1RM: 312 2ct Pause Bench w/ wwraps 198x5 @ 6 198x5 @ 6 198x5 @ Hard 6 198x5 @ 6.5 ramp up to 3mins rest E1RM: 262 Some minor pain in left shoulder, did not feel until worksets. Got slightly better as the sets progressed. Chin Grip lat pulls x15x3, 45 secs rest Hanging Knee Raises x25 Going to continue with full body three days a weeks. Have come up with a 3 or 4 week cycle. Going to try and vary the intensity and the volume and keep things stone simple to try and keep the back happy and make some gains. If this programming does not work will most likely try two days a week.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 3, 2018 17:32:09 GMT -5
Wed Macros: 73f, 348c, 226p
Thurs Macros: 70f, 364c, 234p
5-3-18pm
208.6
Comp Squat with wwraps and belt 300x1 @7 315x1 @8 E1RM: 340 225x6x4 sets ramp up to 4 mins rest then 3mins rest for squat work sets
Comp Bench with wwraps and belt 242x1 @7 253x1 @8.5- overshot a bit E1RM: 269 175x6x5 sets ramp up to 3.5mins rest then 2.5mins rest for bench work sets
Comp DL 410x1 @8.5 430x0 miss, could not believe 410 was an 8.5- guess so
Guessing I am still not recovered from Saturdays Dls.
CG Bench, TNG 160x10x 3 sets, last one @8.5 ramp up to 3.5mins rest.
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Post by vegasjon on May 4, 2018 11:26:29 GMT -5
Do you eat the same macros on your rest days?
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 6, 2018 14:57:59 GMT -5
Do you eat the same macros on your rest days? Yes. Fri Macros: 66f, 354c, 222p Sat Macros: Did not track Sun Macros: 73f, 372c, 224p 5-6-18pm Bw- 209.6 Comp Squat with wwraps and belt 305x1 @7 320x1 @ Hard 8 E1RM: 343, +3 230x5x5 sets ramp up to 4 mins rest then 3mins rest for squat work sets Comp Bench with wwraps and belt 240x1 @7, left shoulder said ouch E1RM: 268, -1 180x5x5 sets ramp up to 3mins rest then 2.5mins rest for bench work sets RDL with hooks and belt 255x8x3 sets, all @ sub 6 ramp up to 3.5mins rest CG Bench, TNG 160x10x 3 sets, last one @9 ramp up to 3mins rest.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 8, 2018 17:13:55 GMT -5
Mon Macros: 65f, 357c, 220p
Tues Macros: 67f, 360c, 227p
5-8-18PM
Bw- 209.6
2ct paused sq w/ belt & wwraps 210x5x3 sets 2.5 mins rest
2ct paused bench w/ wwraps 170x4x6 sets 2 mins rest No pain on these today.
Wide Grip Lat Pulls 15x4 set 45secs rest
Hanging Knee Raises x20,15 30 secs rest
So far back back is feeling groovy- %s are running in the low to mid 60% range of 1RM. Similar DOMs to when I was lifting @ 6 or 7 but man the back and joints are feeling good. Plan is to slowly ramp up the %s until I get in the 75% +/- range and then slowly drop the volume and ramp the intensity up to close 90% for triples and singles at 95%+ at the end of a short taper. Guess we will see if this translates to more strength at the next meet- hoping by laying a nice fat volume base I can build off of that to a strong peak/ meet performance.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 10, 2018 18:21:49 GMT -5
Wed Macros: 69f, 363c, 220p
Thurs Macros: 89f, 362c, 228p
5-10-18pm
Bw- 210
Comp Squat with wwraps and belt 305x1 @ Easy 7 320x1 @ 8 E1RM: 346, +3 235x4x6 sets ramp up to 4 mins rest then 3mins rest for squat work sets Top set moved very well.
Comp Bench with wwraps and belt 240x1 @ Easy 7 250x1 @ 8 E1RM: 270, +2 185x4x6 sets ramp up to 3mins rest then 2.5mins rest for bench work sets Shoulder was feeling pretty good, some pain but better.
Comp DL with wwraps and belt 420x1 @ Easy 7 445x1 @ 8.5 E1RM: 473 315x5x3 sets ramp up to 4.5 mins rest then 3.5mins rest for DL work sets Top set was slower than I liked, need to work back up the DL volume.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 13, 2018 13:38:09 GMT -5
Fri Macros: 69f, 380c, 223p
Sat Macros: 68f, 324c,215p
Sun Macros: 74f, 362c, 222p
Sun 5-13-18pm
Bw- 210.4
Comp Sq w/ wwraps & belt 310x1 @ 7 325x1 @ 8.5 E1RM: 345, -1 245x6x6 sets Ramp up to 4mins rest on singles and 3mins rest on x6 sets.
Trying something different. Full body sessions are now close to 2.5hrs. Getting hard to block that much time off to train. So this week going to try one lift a day and see how it goes. Basically as follows: Sun, squat Mon, bench Tues, dl Wed, bench Thurs, squat Fri or Sat, bench Fri or Sat, off
Today's session was right at 45mins, squats moved well and back is feeling good! This is the most squat volume in one day I have done since last year.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 14, 2018 5:10:16 GMT -5
Mon Macros: 79f, 352c, 222p
Mon 5-14-18am
Bw- 211.4, finally trending back up. Will have to check/ watch the navel measurement to make sure it is not going to be a belly bulk. Last time I put on 15lbs in 6 mos and the navel measurement actually dropped. Not expecting that this time as it is below 36" at the moment.
Comp Bench w/ belt & wwraps 241x1 @7 251x1 @8 E1RM: 271, +1 190x6x7 sets Ramp up to 3.5mins rest for singles and 2.5mins rest for x6 sets. Shoulder felt good, started to ache a bit as the x6 sets progressed. No real pain on the 251 single- a good sign.
First morning session in forever- felt strange drinking coffee instead of BCAs.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 15, 2018 16:43:22 GMT -5
Tues Macros: 70f, 370c, 222p
Tues 5-15-18PM
Bw- 210.6
Comp DL w/ belt & wwraps 417.5x1 @7 440x1 @8- much faster than last week E1RM; 475, +2 Ramp up to 4.5mins rest on singles and then 3.5mins rest on x6 sets 325x6x4 sets w/o wwraps Fatigue caught up quick- last two reps were tough, probably last one was at 9-9.5. First three sets felt good- very smooth and buttery.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 16, 2018 4:44:58 GMT -5
Wed Macros: 79f, 373c, 223p
Wed 5-16-18am
BW- 210.2
TNG Bench w/ wwraps 195x4x3 sets 2.5mins rest
CG Bench w/ wwraps no w/up, 3mins rest from TNG 165x10x3 sets 2.5mins rest
Good little morning session.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 18, 2018 15:58:07 GMT -5
Thurs Macros: 60f, 380c, 221p
Fri Macros: 81f, 364c, 222p
Fri 5-18-18PM
Bw- 210.6
Comp Sq w/ belt & wwraps 310x1 @ Hard 7 325x1 @ Hard 8 E1RM; 348, +3 Ramp up to 4mins rest on singles and then 3mins rest on x5 sets 225x5x6 sets 2ct paused
Basement flooded yesterday so training had to be postponed.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 19, 2018 9:11:22 GMT -5
Sat Macros: 81f, 373c, 222p
Sat 5-19-18AM
Bw- 209.4
Comp Bench w/ belt & wwraps 243x1 @ 7 253x1 @ 8 E1RM; 273, +2 Ramp up to 3.5mins rest on singles and then 2.5mins rest on x5 sets 175x5x7 sets 2ct paused
Good week, I am really liking the lower intensity/ higher volume work. This week was 68% on comp sq and b work, dls at 66%. Next week is 70% on sq and b with dls at 68%. Will most likely deload after that and then head into another block of lower intensity/ higher volume work. Also liking the one lift a day- training sessions run 40-50mins from loading to unloading the bar.
Weekly Tonnage: Sq: 70 reps, 16,840lbs B: 123 reps, 22,383lbs Dl: 26 reps, 8,658lbs
Historically on sq and b at this tonnage my lifts have moved up. Last time squats were in this range was Dec 17, bench early Jan 18. Dl volume is still lower than I like but I am going to have to ease back into that and I may not need to- going to see if I can get it to move around this level. Back is doing pretty good, left shoulder is starting to feel good in training with minimal pain. Still aches all the time when I am not training- driving, sitting, sleeping- PITA. Right was the same, just takes forever for a shoulder injury to heal up it seems like.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 20, 2018 13:27:34 GMT -5
Sun Macros: 81f, 392c, 225p
Sun 5-20-18pm
Bw- 210, Have upped the macros again- more fat and more carbs.
Comp Sq w/ wwraps & belt 315x1 @ Hard 7 330x1 @ 8.5 E1RM: 351, +3 255x5x7 sets, last rep on the last 2 sets was between @ 7.5-8 Ramp up to 4mins rest on singles and 3mins rest on x5 sets.
Squats are feeling pretty good, worked on sliding my hands in to tighten up the upper back a bit more. Tweaked a muscle in my glute yesterday unloading trash from the truck and it was not happy after about set 3 but pushed through.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 21, 2018 5:09:00 GMT -5
Mon Macros: 70f, 410c, 220p
Mon 5-21-18am
Bw- 210.8
Comp Bench w/ belt & wwraps 245x1 @7 255x1 @8 E1RM: 276, +3 200x5x8 sets, last set @ 8.5ish Ramp up to 3.5mins rest for singles and 2.5mins rest for x5 sets.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 22, 2018 16:15:08 GMT -5
Tues Macros: 70f, 416c, 225p
Tues 5-22-18pm
Bw- 211.4
Comp DL w/ belt & wwraps 422.5x1 @7 445x1 @8 E1RM; 481, +6 Ramp up to 4.5mins rest on singles and then 4mins rest on x5 sets 335x5x5 sets w/o wwraps
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 23, 2018 5:19:43 GMT -5
Wed Macros: 81f, 406c, 219p
Wed 5-23-18am
BW- 212.8
TNG Bench w/ wwraps 205x4x3 sets 2.5mins rest
CG Bench w/ wwraps no w/up, 3mins rest from TNG 170x10x3 sets, last set @ 8ish 2.5mins rest
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 24, 2018 15:21:02 GMT -5
Thurs Macros: 69f, 403c, 220
Thurs 5-24-18PM
Bw- 212.4
Comp Sq w/ belt & wwraps 315x1 @ 7.5 330x1 @ Easy 9 E1RM; 348, -3 Ramp up to 4mins rest on singles and then 3mins rest on x4 sets 235x4x7 sets 2ct paused
Overshot a bit today. Sq singles were marginally harder than Sun, not sure why.
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 25, 2018 17:22:23 GMT -5
Fri Macros: 65f, 414c, 224p
Fri 5-25-18Pm
Bw- 210.8
Comp Bench w/ belt & wwraps 246x1 @ 7 256x1 @ 8 E1RM; 277, +1 Ramp up to 3.5mins rest on singles and then 2.5mins rest on x4 sets 185x4x8 sets 2ct paused
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 27, 2018 15:37:10 GMT -5
Sat Macros: 85f, 445c, 255p- ate too much!
Sun Macros: 86f, 400c, 229p
Sun 5-27-18pm
Bw- 210.8
Comp Sq w/ wwraps & belt 310x1 @ 7 325x1 @ 8 285x5 @ 8 275x5 @ Hard 7 275x5 @ Hard 7 E1RM: 351, +3 Ramp up to 4.5mins rest on singles and 4mins rest on x5 sets. Squats moved good- really felt good to do some heavier intensity rep work. Back felt great!
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mg75
Junior Member
Posts: 70
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Post by mg75 on May 28, 2018 14:10:46 GMT -5
Mon Macros: 76f, 404c, 228p
Mon 5-28-18PM
Bw- 211.8
Comp Bench w/ belt & wwraps 247x1 @ Hard 7 257x1 @ Hard 8 225x5 @ 8.5 210x5 @ Hard 7 210x5 @ Hard 7 210x5 @ 7.5 E1RM: 275 -2 Ramp up to 4mins rest on singles, 3.5 mins rest on x5 sets Some pain today in the left shoulder.
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