View Full Version : Next Step For Me
i am now a week past the meet, well rested and ready to start training for the next meet which is 3 march 2012 (16 weeks from today) . that gives me 15 weeks to train and work on my new goals for the meet. i did better than i expected at my first meet so now i will take what i learned from that and press on. i have met some great people at the meet and on the social media pages of facebook and twitter and on this forum.
i have a great group of people who support and put up with me during training and preparation for the meet. i am grateful to all of you for your continued support. many of these people i have never met in person but i am grateful for your support just the same.
i have set my goals and i am not sure if they are attainable in 15 weeks but that will not keep me from trying. meet results: squat 450, failed at 500 (just a bit high) goal: 650 or better; bench: 365, goal 450; dead lift: 440, goal 520. total at the meet: 1255; new total goal: 1400 or better. i will post my workouts and results. thank you again for your support. it is truly appreciated.
today was chest and assistance work. i really didn't expect much coming back after a week lay off. the weight felt heavy, more so than usual, but i persevered.
bench press:
135x10
225x10
315x7
335x7
incline db press:
65x8
70x8
75x8
military press:
105x8
125x8
135x8
triceps push-down:
108x8
120x8
132x8
bb curl:
65x8
75x8
85x8
abs:
3x60x40
i felt like i didn't do enough but i wasn't looking to set the world on fire. better to ease back into slowly.
today was the day of the dead and that is exactly how i felt: dead.
started off with deads:
2x135x10
2x225x8
315x8
405x8
425x2 (did this set against my better judgment)
bb shrugs:
275x8
315x8
365x8
lat pulldowns:
140x8
150x8
160x8
seated cable row:
140x8
150x8
160x8
abs:
3x60x40
again the weight felt really heavy. i'm beginning to think taking a week off was not a good thing. maybe i should have gone back to the gym and did some light workouts leading up to this day. will have to remember to do that after the next meet.
tonight was chest with some assistance.
bench press:
225x10
300x8
315x5
335x1
db incline press
70x8
75x8
db curls
30x8
35x8
tricep pushdown
108x8
120x8
all in all, it was a shitty fucking workout. weight felt really heavy. i know the mistake i made and will correct it. next one will be on point.
tonight was legs. i actually felt pretty strong tonight. the one thing i have noticed is that everything is moving fast in the workouts compared to the meet.
squat
135x10
225x5
315x5
405x5
455x3
lying leg curls
120x8
130x8
140x8
glute/ham machine (one leg at a time)
50x8
60x8
70x8
leg extensions
105x8
120x8
135x8
abs
3x60x40
today was chest and assistance. i had blood drawn this morning and wasn't sure how i would do in the gym. arm started bothering me (the one the drew blood from) so i packed it in and did cardio.
bench
135x10
225x5
315x5
335x5
db shoulder press
50x8
60x8
70x8
cardo elliptical
20 minutes
for cardio i just started doing the elliptical to get use to it since i haven't done it in a while.
diet has been getting better.
meal 1: 50g of protein in water upon waking.
meal 2: 4 egg whites, 2 whole eggs and 2 cups oatmeal
meal 3: 50g of lean protein(chicken, turkey, fish, lean beef) 1 cup brown rice, green veggie
meal 4: 50g of protein in water and a sweet potato (pre workout)
meal 5: 50g of lean protein, either a white baked potato, white rice or pasta (cup) and green veggie (this is post workout)
meal 6: same as meal 1 or 4 egg whites and 2 whole eggs
sometimes i substitute a sweet potato for the brown rice. i use sweet potatoes not yams.
today was deads with assistance. the workouts are getting better as i progress on.
deads
135x10
225x5
315x5
405x3
455x1
465x1 (2 attempts and failed at knee height)
bb shrugs
315x8
335x8
365x8
chin ups (something i haven't done since 1986)
3xbodyweightx5
cable pulldowns (weight per side)
108x8
120x8
132x8
this is the first workout that i have felt really positive about since my meet. with 14 weeks to go until my next meet, this is the workout to get me moving in a positive way and something i can build off of.
normally i squat on thursday but with tomorrow being a holiday i moved squats up one night. i had a great workout tonight.
squat
135x10
225x10
315x5
405x5
460x3
515x1
lying leg curls
110x8
120x8
130x8
leg extensions
105x8
120x8
135x8
glute/ham machine (my new favorite exercise)
50x8
60x8
70x8
abs
2x60x40