View Full Version : Fail to Prepare, Prepare To Fail
Hey animals, it's been awhile since I've made a post but I've got kind of a big powerlifting meet coming up (at least to me) and thought it would help to have you guys on board again.
In april I have the Iowa State Meet again but this time I have a chance to break an american record. Currently the record for the intermediate 220 push pull division is 950lbs; if I hit my bench (455 in gym) and deadlift (562 in meet) I could break the record by 57 pounds.
Since I hate wearing gear and this will probably be the last meet I wear the stuff I am only going to train in my gear the last three weeks with an exception of wraping my knees. I have also given up on westside because for what ever reason it no longer works for me. This is my second week back on a periodized schedule that seems to be going well.
Anyone is welcome to add coments or make suggestions.
Bench: 135x10, 225,5, 275x5, 295x5, 315x5
Floor Press: 225x10x3
Incl. DB Press: 90x10x3
DB Flies: 40x12x3
DB Skullcrushers: 40x10x3
Cable Tricep Kickbacks: 60x15x2
Alt. DB Shoulder Press: 50x8x3
Time: 65 min
Weight: 219
Squat
135x8, 225x5, 275x5, 315x5, 365x5, 385x5, (wraped knees) 425x5, 445x5(PR), 465x5(PR)
SLDL
205x10
Leg Curls
160x12, 170x12
Leg Press
585x10, 630x10, 675x9
Leg Extension
150x12, 160x11
Chins
Bodyweight x 10x2, Bodyweight x9
Machine Preacher Curls
110x10x3
Abs...
Time: 120 min
Speed Bench with band(about 70 pounds at top)
145x3x3
165x3x3
185x3x3
Close Grip Board Press
5 Board 275x5
4 Board 295x5
3 Board 315x5
4 Board 325x5 needed spot on 5th
5 Board 335x5 needed spot on 5th
Overhead DB Tricep Ext.
65x10x2
70x10
Standing Behind the Neck Shoulder Press
115x10x2
125x9
DB Front Shoulder Raises
25x10x3
Decline BB Press
245x10x3
Pushdowns
200x10x3 (30 second rest between sets)
Abs...
Time: 80 min
Bench Press
135x8
225x5
275x3
315x1
shirt on
3 board 335x3
2 board 375x1
1 board 405x1
435x0
415x0
Bench with Chain (72 pounds)
225x5
245x5
255x4
Incline Press
225x8x3
Skull Crushers
135x8x2
135x7
Pushdowns
200x12x3
Squat
135x5
225x5
315x5
365x3
405x1
Wrapped knees
475x1
Suit on
535x1
575x1
615x0
Box Squat with chain (120 pounds)
275x5
295x5
315x4
SLDL
225x8x3
Leg Curl
170x12x3
Leg Ext.
210x12x3
Lat Pulldown
200x8
220x8x2
Hammer Curls
40x8
45x8
45x6
speed bench (100 lbs band tension)
135x3
155x3 2 sets
175x3 3 sets
185x3
195x3 this one was a little on the slow side
4 board close grip press
315x5 3 sets
rack lockouts
365x1
405x1
455x1
475x1
495x0
reverse grip bench
205x8 3 sets
pushdowns
130x12 2 sets
I got heavier than I wanted to today but it felt good. I beat the hell out of my tris.
Bench Press
135x10
225x5
315(5 board)x3
315(3 board)x3
Added shirt
345(3 board)x3
345(1 board)x3
345x3 I was not able to touch the first two but touched the third rep
375x3 first two felt really good, but then I think I got loose or out of grove on third rep
405x3 I blasted the first two up but had to work hard to get the last but all reps felt good
5 board lockouts(still in shirt)
455x1
475x1
500x3
shirt off
The bar only moved about 4 or 5 inches here but I really got a feel for heavy weight. I did not want to do triples but I also didn't want to do a fourth set, so on my last set I just did 500 for three.
Narrow Grip Bench
315 x5 3 sets
I could have probably handled 325 for all three sets here
Pushdowns
200x12 3 sets
Lat Pulldowns
180x10
200x8 2 sets
200x6
my last set was getting sloppy so I stopped after 6 reps
DB Front Shoulder Raises
25x10 3 sets
Today was a really good day, it was the first time I have ever done triples in the shirt off my chest. I liked how it felt and I can definately feel how that teaches you to stay tight. I also worked on using an arch today for all my sets in the shirt, that was damn uncomfortbale. My lower back is a little sore now and my first few sets my hammy's were crapping pretty bad.
NJC_Manhattan
03-02-09, 5:13 pm
Lookin strong man, keep it up
Lookin strong man, keep it up
thanks
I woke up this morning feeling like shit and was still feeling the same way at the beggining of my workout. I could have fought through it but I think I can get more out of it if I wait till tomorrow and just move the week back a day.
squat
135x5 3 sets
225x3
315x3
385x3
wrapped knees
435x3
475x3
high box squats(about 4" high)
495x1
585x1
635x1
good mornings
185x5 3 sets
leg curls
170x10
180x10
190x10
ab crunch machine
150x10
170x10
180x10
190x10
Speed bench with bands (about 70-80 pounds at top)
135x3 3 sets
155x3
175x3
195x3
175x3
155x3
135x10
DB Bench Press
100x10 3 sets
Standing BB Shoulder Press
115x8
135x8
145x6
Rear Cable Shoulder Laterals
40x12 2 sets
Skull Crushers
115x10
125x10
135x10
Reverse Grip BB Rows
185x8
205x8
215x8
Pullups
BWx12
BWx9
Today felt really good; got a good pump but didn't kill my self.
DilleGomez
03-05-09, 6:29 pm
put in work bro.
I woke up today not expecting to workout since I moved my leg day back a day, but my legs felt good so I decided to go ahead and get my DE day in anyway. At about a 1/4 to 6 i started walking to the weightroom, (its only 3 blocks from my appartment) when I got there I realized they close at 6 on fridays. Normally I lift at 2:30, right after my last class but since I was still unsure if i wanted to lift today I waited. Guess that answered the question about lifting or not. I will get a good lift tomorrow and then be back on my normal schedule for next week.
Speed Box Squat(180 pounds band resistance at top)
135x2
185x2 3 sets
205x2
225x2
245x2
265x2
225x2
185x2
Single Leg Squat
155x10 3 sets
Glute Ham Raises
BWx10 3 sets
Landines
80x10 3 sets
BB Curl
105x8 sets
Bench Press
135x8
225x5
275x3
315(4 board)x3
shirt on
365(3 board)x1
405(3 board)x1
455(3 board)x1
475(3 board)x1
475(2 board)x1
475(1 board)x0 I was about two inches short of locking this out, I wish I had video of this because I think I may have brought the bar a little high on the chest but don't know and none of my spotters apparantly watched were the bar touched.
Shirt off
Bench Press(with 72lbs of chain)
255x5 2 sets
265x4
DB Bench Press
110x8 2 sets
110x7
Pushdowns
200x12 3 sets
Today was a really good day. I was dissapointed that I missed the 475 off the one board but my goal today was to get it off a three, so the two and one board were just bonus sets. I was going to do some lat and shoulder work after the pushdowns but my workout ran late and I had to get to class. After class I was tired so I just went home to eat.
Just found out they cancelled all classes tomorrow at the college because of a blizzard we are having, that means they weight room will be closed. I will have to find a gym in the area or maybe get one of the football coaches to let me into the gym.
Well I could not get into the scool at all to lift today because of the blizzard so I called almost every gym in the fargo moorhead area and they were all closed as well. Even the interstate was closed down; guess I will have to squat tomorrow.
Box Squat
(2" below parallel)
135x5 2 sets
225x3
315x3
365x3
405x3
455x0 this is the most weight I have ever attempted without any gear, I think it was more of a mental miss than a physical one.
(parallel box)
405x1
455x1
500x0 same thing as the lower box, I think I had the strength but bailed early
500x1 wrapped knees
Dead Lift (conventional)
225x3
315x3
405x3
455x1
500x1
575x0 got a little greedy here, my previous best was 562 in comp and I wanted a PR so I was going to go for 565 but 500 flew up so I figures go big or go home so I added 10 lbs
Sumo Deads
405x3
365x5
315x8
Pullups
BWx10 3 sets
T o m m Y
03-11-09, 7:41 pm
I just came across this log
wow
very strong stuff going on in here
good work bro
Thanks, I was frustrated with my squat today because I didn't hit the numbers I wanted to. It seems like when one of my lifts are going well, my others are stalling or doing poorly. I just wish I could get all three lifts progressing at the same time.
T o m m Y
03-11-09, 7:56 pm
I think your squats looked awsome today bro,hey man its all good its just a bump in the road you just gotta keep on trucking..
Speed Bench (40 lbs band resistance at top)
135x3 3 sets
155x3 4 sets
185x3
Close Grip Bench
225x5 3 sets
Incline BB Press
185x10
225x10
Upright Rows
135x10 3 sets
I took it easy today since I did not get a good night's sleep last night and was tired; it got the blood pumping though.
Bench Press
135x8
225x5
275x3
315x1
Shirt On
345x3
385x3
425x2 missed the third
4 Board Press (still in shirt)
445x5
465x5
475x3 missed the fourth
Close Grip Bench
225x10
245x8
265x6
285x5
Pushdowns
180x15
200x12 2 sets
Squat
135x6
225x3
315x3
365x1
added knee wraps
405x1
added suit straps down
475x1
put staps up
525x1
585x1
615x0 took it off the rack three times but had no spotters since I was the only one in the weight room so I never actually made an attempt at it. I didn't really want to crasch even if I had the saftey bar in place.
SLDL
225x10 3 sets
T o m m Y
03-17-09, 9:45 pm
strong press and squats dude...
what type of gear are you using?
strong press and squats dude...
what type of gear are you using?
Thanks. My bench shirt is a titan fury; the squat suit I used on the earlier sets of the squat was the titan centerion super plus that I just got but that is way to lose so I changed into my titan superior and hit the 585 and attempted the 615. I ordered that centerion on ebay for 80 bucks new but it was a size to big (my superior is a 42 this was a 44) but I thought the thicker material would make up for the difference. I don't know if the two are sized different but that centerion was actaully baggy on me so I will be selling that and ordering a new smaller one.
bench press
135x10
185x10
225x10
275x10
295x5
315x5
DB Shoulder Raises
25x10
25x8 2 sets
Straight Bar Pushdowns
180x15
200x10 3 sets
I came straight from work today since I had to work late and didn't have any of my lifting gear so I just kind of winged it, I did get a little heavy on bench for a DE day but all the sets felt good.
Squat
135x10
225x10
275x10
315x10
365x8
405x5
Leg Curl
160x10
180x10 2 sets
BB Rows
185x8
205x8
225x8
245x8
Lat Pulldowns
180x10 3 sets
Bench Press
135x10
185x10
225x8
275x5
315x3
4 Board Presses
365x3
405x3
455x1
Added Shirt
500x1
3 Board Presses
500x1
2 Board Press
500x0 Missed using my titan fury
500x0? Put the katana on for this one. This one I may have got, I had my lifting partner and two other guys lift the weight off for me and as I was press the weight up the guy on my left had his hands on the bar the whole time even though I told him to back up after I have the weight. He claims he didn't help but the left side seemed to go up a little easier so I don't know if it was all me or not, I was pissed.
Close Grip Bench
405x3 missed the fourth, was going for 5. Weight felt light but tri's had nothing in them.
365x3 same thing, missed the fourth going for 5
315x10 dropped more weight looking to get 5 reps and here I was able to crank them out, I did rest about 2 more minutes between sets.
Reverse Grip Bench
225x8
245x8
255x6 missed seventh
Single Tricep Pushdown/Reverse Grip Single Tricep Pushdowns
80x12/55x6
80x12/55x5 2 sets
Pullups
BWx10 2 sets
Bwx7
BB Curls (EZ Curl Bar)
90x8 3 sets thought this was 70 pounds, told my partner after the second set that my bis must be getting weak cause that felt damn hard for 70, he looked at the weight and said it was 90, felt like a dumb ass but that made sense why it felt heavy though.
Today was good day, I fried the shit out of my tris. My goal was to take 500 off a three board and anything after that would be a bonus, so I made my goal wich was a PR.
T o m m Y
03-23-09, 10:09 pm
crazy pressing dude
damnnn
your triceps must hate you right now lol
crazy pressing dude
damnnn
your triceps must hate you right now lol
thanks; yea, my tris got nothing now. as I was walking out of the gym I went to push the door open and my arms just gave out and I kind of walked into the door. It hurts but hurts in a good way.
Squat
135x5
225x5
315x3
365x3
added knee wraps
405x1
455x1
added suit straps down
495x1
staps up
545x1
585x0 suit broke,
I was at the bottom and began squating the weight up and my straps ripped apart and I came crashing down. I was upset about this since I felt very strong out of the whole and felt I would have had a good chance to hit 615 after that which was my goal and would have been a new PR. Now I have to get my suit fixed, damn.
RDL
135x5
225x5
275x5
315x5
365x5
405x5
wasn't going to go over three plates but 315 felt so good I went to 365, then that felt really good so I went to 405. That was a good weight to end on, first four felt good then I stalled a little on the fifth about midway up, gave a little yell and finished the damn set.
DB Leg Curls
60x10
70x10
80x8
Hyper Extensions
BWx10
45x10
90x10
Slant Board Reverse Crunches (on the top peg, board almsot vertical)
BWx6 2 sets
BWx5
Hanging Oblique twists
BWx12 2 sets
I would like to say today was a bad workout, but I can't. I blew 545 up and I had a lot of power at 585, just had the misfourtune of my suit going out. My RDL's felt great and was able to hit way more weight than expected, then the rest of the workout went good as well.
ForearmFreak
03-25-09, 1:22 pm
damn bro you def. have some heavy heavy work going on in here...sucks to hear about the suit
damn bro you def. have some heavy heavy work going on in here...sucks to hear about the suit
thanks, I am actually glad it happened in the gym rather than in my meet in three weeks. Now I know I need a stronger thread or something.
Speed Bench with Bands (resistance about 70 lbs)
135x3
155x3
185x3 4 sets
205x3 2 sets
Decline BB Press
135x10
225x10
275x10
315x8
275x9
245x7
Skull Crushers
110x10
120x10
130x9
DB Shoulder Press
55x10
60x10
65x8
I don't know who all stops in this thread but was wondering if anyone has thoughts on wearing a squat suit for deadlifting. The only suit I have is a titan superior suit and for previous meets I pulled in that, but my last I pulled in just my singlet and belt and hit a 27 lb PR over my best competition lift in the suit. I am wondering if maybe the suit changes the angle of the pull in a negative way or something. Any thoughts?
I was out last night for about 6 hours of sandbagging, that is some awesome gpp. My gym is closed today because the river is supposed to crest tomorrow and they need a lot of extra help sandbagging, so my workout today will be passing, throwing, and stacking sandbags.
ForearmFreak
03-27-09, 3:16 pm
that's great that your helping out your community bro, it's always nice to give back...it'll def be a plus too because that'll be an intense cardio session..lol
Bench
135x10
225x5
275x3
315x3
365x3 3 board
added shirt
405x3 3 board
425x1 touched with a good two second pause
455x1 touched, started coming up but went back down for the 2 second pause, then smoked it
475x0 touched with a pause, but got about two inches short of lockout and couldn't finnish it
My sticking point used to be at about a three board spot and now it has seemed to be higher up, I will have to start doing some higher board work after this upcoming meet.
Close Grip Bench
225x10
245x8
275x6
295x6 spoter may have helped a little on the sixth rep
DB Skull Crushers
45x8 3 sets
50x7
Rope Pushdowns
130x12 3 sets
Shoulder Rotation Stuff (YMTH"s)
15x24 3 sets
Dead Lift (conventional)
135x8
225x5
315x3
385x1
455x1
505x1
550x0 Had the weights off the floor but pussed out with it
550x0 tried again, pissed that I missed again
550x0 took a caffine pill, got enraged and tired a third, missed again
I was pissed I missed 550, all day long I was thinking about it, the part that made me the maddest is I have done 12 pounds more.
Sumo Pulls
405x7
365x9
315x12
I was pressed for time today since I had to work a 10 hour day and that may have been why I missed 550. I did not get to the lats, hammers, and core I was going to do today but I might make them up tomorrow; or just hit them a little harder friday.
T o m m Y
03-31-09, 9:54 pm
all good bro,you will own that shit next time around,still a very strong day..
ForearmFreak
04-01-09, 11:03 am
don't let it get to you, the workout that you had was still strong as hell.
thanks guys, I decided not to make up the missed lifts from yesterday tonight because I feel tired and a little run down. I figured I would do more harm than good trying to force a workout in.
thursday
bench
135x10
205x10
245x10
285x9
Overhead Tri Ext.
120x10 3 sets
DB Shoulder Raises
25x10 3 sets
friday
speed deads
135x5
225x1
315x1
365x1
405x1
cleans
135x5
185x5
205x5
225x5
Goodmornings
135x5
185x5
225x5
Leg Curls
160x8 3 sets
Hyper Extensions
BW+45x8
BW+70x8
BW+90x8
Lat Pulldowns
200 8 3 sets
Weighted V-Ups
35x12 3 sets
Bench Press
135x10
185x8
225x8
245x5
275x5
295x3
315x3
345x1
365x1
Oops, got carried away here. I told myself prior to entering the gym I wasn't going over 225, but everything felt so smooth and good I just kept climbing the ladder. Even 365 felt easy, I had actually loaded the bar to 385 which would have been a 5 pound PR without a shirt but then I came to my senses and remembered the meet this saturday.
Skull Crushers
110x10 3 sets
DB Hammer Curls
40x10 3 sets
Hammer Strength Shoulder Press
90x10
140x10
190x10
New machine, I have no idea how much of the weight I was actually lifting but it felt a lot better than regular BB shoulder presses.
Lat Pulldowns
200x10 3 sets
RDL
185x8
225x8
275x5
315x5
365x3
Leg Press
450x10 3 sets
The school final opened their new fitness center so figured since I was doing a light workout I would try it out. They got a lot of hammer strength stuff, I played around with most of it without weigth and got a little gitty from it. The dumbells now go up to 110, before it was only up to 80 so that is definately a nice addition. They also added some benches and a squat rack. The gym in the athletic complex where I normally lift has plenty of squat racks/olympic lift platforms but the old fitness center didn't have any. I've always said I can't lift in a gym that doesn't have a squat rack. There is also a 110 meter track and rock climbing wall. After my compitition this weekend I will be utilizing this new gym to the fullest since I have to say goodbye to it all in about a month when I graduate from college.
As far as my meet this weekend... I am only going to do a push pull meet. Against my better jugement I decided squating at this meet would not be benificial since all the problems I have encountered with the squat preparing for it. I had three bad squat sessions in a row followed by ripping my suit, which today (wednesday). I will find a meet this summer to do a full meet in. As far as my openers go, I am opening the bench with 429; then if every thing goes to plan my second lift will be 451, and my third will be either 462 or 473, depending on if I change into my katana or stay in the fury. I will open my deadlift with 507 in just a singlet since I have not pulled in my suit for a long time; then again if everything goes according to plan I will go 551, then 573.
ForearmFreak
04-11-09, 12:24 am
damn bro that is some heavy weights your throwing around..keep it up and thanks for dropping by
Well I thought I would let everyone know how my meet went.
To sum it up in one word, awesome! I just did a push pull meet so I spent a lot of time weighting around from weigh ins to my first lift (about 6 hours), but it gave me more time to mentally prepare. By the meets end I had taken first in the push pull and set a new AMERICAN RECORD!
So I opened my bench with 429 and it was ugly. It was a little on the light side so I had to work hard to get it to my chest, strained my back in the process, and then I missed the groove so I had a wobbly bar to muscle up. Well I got it up and got three white lights so the lift counted. My second attempt was 451 which was my goal for the meet, it was a perfect lift. The bar came smoothley to my chest, paused, got the press command and smoked the weight up. I hit the groove of my shirt perfectly, on lookers said the attempt looked effortless. I opted not to switch shirts from the fury to the katana since I have never had a successfull lift in the katana from my chest, so I made my final bench attempt at 462. Just before I made the attempt another lifter noticed I had a pretty bad runner in my shirt, I don't know when I got it but it freaked my out a little, but since I was on deck I did not have time then to change shirts. I made the attempt anyway, the weight came down nicely, got the press command, but like the first attempt came out of the groove and drifted over my head. It felt like I battled with the weight forever until the bar started coming back down and the spoters grabed the bar. I was a little disapointed that I missed my last attempt but glad I made my goal.
For dead lift I opened with 507, which I took raw and was for a new american record in the 220 intermediate push pull. I chose to take it raw since I have pulled 515 several times raw in the gym so I was pretty confident I would make it. I did make the weight so I raised my second attempt to 551 but chanded into my suit. Smoked this, so I made my third attept at 573, came off the ground well but I struggled at the time but ended the lift with three white lights. Since it was for an american record and my first three attempts where good I was allowed a fourth attempt which I choose to take at 600. This has been a goal of mine for a while and since everthing was going well I thought what the hell, go big or go home. Another lifted who watched me struggle on my third suggested putting baby powder on my legs to reduce friction, I have heard of others doing this but never bothered giving it a try. So he let me use his and rubbed it on my legs. Again weight came off the ground well and I got about three quarters of the way up when the bar stalled, I dug down deep and gave everthing I had and locked the weight out. I carefully brought the weight down and everyone was cheering, three RED lights. I got called for hitching the weight, I was kinda pissed but at least I know now I am capable of locking out the weight.
So like I said, It was a good meet. My goal was to beat the old record of 951 and I smoked that record with 1024. After I got home I called some buddies and celebrated with a case of grain belts and a liter of wild turkey. It was a good night.