View Full Version : 12 Weeks to First Meet
Logging worksets. Tracking to the meet. Original goal 26 weeks ago was 1475. Not sure if I'll be there in 12 weeks, but gonna damn sure try.
Meet Goals:
Squat - 525
Bench - 350
Dead - 600
@198
Josh Bryant writes my program, so in fairness to him and his business I will only post main worksets of day, and broad assistance regime. If you have the extra money, I highly recommend having him write your program for 12 weeks. You WILL get stronger, and you WILL learn more about yourself than you knew before.
Hitting these numbers isn't a question of if, just when. October may not be the time, but my day for these numbers will come no doubt.
Seath308
08-04-12, 2:44 am
Logging worksets. Tracking to the meet. Original goal 26 weeks ago was 1475. Not sure if I'll be there in 12 weeks, but gonna damn sure try.
Meet Goals:
Squat - 525
Bench - 350
Dead - 600
@198
Josh Bryant writes my program, so in fairness to him and his business I will only post main worksets of day, and broad assistance regime. If you have the extra money, I highly recommend having him write your program for 12 weeks. You WILL get stronger, and you WILL learn more about yourself than you knew before.
Hitting these numbers isn't a question of if, just when. October may not be the time, but my day for these numbers will come no doubt.
Hell yeah bro!! I'm subbed! What federation is the meet in October?!
FiredUp
08-04-12, 12:02 pm
I'm going APA. Halloween Raw Power Classic in Florida.
You and Rev198's workout is gonna be fun to watch.
Yes, got the whole Go Hard Roster up in this motherfucker...
FiredUp
08-05-12, 12:51 pm
Last 12 weeks was a lot of volume and I ended up setting new 10,8,6,5,4 rep PR's in the Bench and Squat
Check it
http://www.youtube.com/watch?v=R3UuE6NBeyY
Jesus kid, where do you find your spotters...
Altered Beast
08-06-12, 10:22 am
Polk said I should check this out, so I'll be on your ass as well =)
Good luck with your first meet and with reaching your goal numbers! What numbers are ya at currently?
FiredUp
08-06-12, 12:57 pm
Polk said I should check this out, so I'll be on your ass as well =)
All comments are welcomed and appreciated
Good luck with your first meet and with reaching your goal numbers! What numbers are ya at currently?
Basing off calculations from my rep PR's I'd guesstimate squat around 485 raw, knee wraps, more most likely. Bench around 335. Deads are the big question, I've only been pulling conventional for the last 12 weeks, and I did 455 for 15 singles with 30 sec rest. So not too sure, but 455 was light, the first 5 sets. I missed 550 right above the knee pulling sumo back in May.
Jesus kid, where do you find your spotters...
Bryant recruits them for me.
Week 1, Day 1
CG Bench
CG Bench Against Doubled Minis
Work up to
185 x 3
205 x 3
225 x 3
235 x 3 PR
Assistance is shoulder work, upper back, triceps, biceps, prehab and abs.
Doubled minis @ the length I had them at figure in at roughly 50 pounds at the bottom, and 75-85 at the top.
Good Start.
Squats tomm. @ THE Go Hard Barbell.
CG Bench 8/6/12
http://www.youtube.com/watch?v=1aX5mkd6qHo
FiredUp
08-08-12, 12:13 am
Week 2, Day 2
Squat
Squats
Worked up to
405 x 3,3,1,1
Paused Squats
350 x 5 x 2
Hamstrings and Abs Assistance
Disappointing day, but adversity is bound to be on the way.
http://www.youtube.com/watch?v=cIUJODAPyuI&feature=youtu.be
Week 1, Day 3
Bench
Paused Bench
Worked up to 280 for 5 sets of 3ish. Last 2 sets 3rd rep was a big grinder.
Wide Grip Paused Bench
200 x 2 x 8
Deep Paused Dumbbells against Minis
85 x 5 x 6
Dead Bench
255 x 2 x 1
Some upper back and chest accessory work.
Long day, first time pausing in about 14 weeks. Not as smooth as I wanted, but hopefully it will come along soon.
http://www.youtube.com/watch?v=tyyUvjyROhs&feature=youtu.be
Big day tomorrow my dude... Puttin this Deadlift Jack to use... Tell Hatch he can come, but, it'll run him $5.00...
Altered Beast
08-10-12, 8:55 am
Interesting training! How do you set up the bands with the DB's? Are you using short bands and pressing from the floor?
Aggression
08-10-12, 9:01 am
Meet Goals:
Squat - 525
Bench - 350
Dead - 600
@198
Solid numbers for a 198'er in his first meet. My short term goals are pretty similar; 500 SQ, 350BP, 550 DL. Looking forward to seeing what happens, my man. Best of luck.
Interesting training! How do you set up the bands with the DB's? Are you using short bands and pressing from the floor?
Just wrap them around your upper back like in the video. It is a regular mini band and I am pressing off a flat bench. Gotta pause em and explode uppp
Solid numbers for a 198'er in his first meet. My short term goals are pretty similar; 500 SQ, 350BP, 550 DL. Looking forward to seeing what happens, my man. Best of luck.
Yea it is a big total, but shoot for the moon right?
Week 1, Day 4
Deadlift
Deadlifts
Work up to 480 for 4 singles.
365 for 6 sets of 4
LOT of upper back/hamstring/low back/abs assistance
Kind of workout that makes a man out you, no lie.
Polk got after it too and he can attest to the above statement, trust in that.
Here's Vid:
http://www.youtube.com/watch?v=wf1iA-XJ6uY&feature=youtu.be
No doubt about that, pretty solid Friday night I think...
FiredUp
08-13-12, 12:19 am
Week 2, Day 1
CG Bench
CG Bench Against Doubled Minis
Work up to:
200 x 1
220 x 1
240 x 1
Assistance is shoulder work, upper back, triceps, biceps, prehab and abs.
Doubled minis @ the length I had them at figure in at roughly 50 pounds at the bottom, and 75-85 at the top.
Another sweatfest planned Tuesday @ GHB ..... LGI
Vid:
http://www.youtube.com/watch?v=nBZYBkCjNss&feature=youtu.be
Altered Beast
08-13-12, 10:43 am
Just wrap them around your upper back like in the video. It is a regular mini band and I am pressing off a flat bench. Gotta pause em and explode uppp
Nice, I like it! Why didn't I ever figure this out? LOL!
Thanks, I'll be using this for sure.
FiredUp
08-15-12, 12:02 am
Keep working hard!
Yessir, putting the work in everyday.
Nice, I like it! Why didn't I ever figure this out? LOL!
Thanks, I'll be using this for sure.
Tbh, I'm not sure lol. But no problem man, they are a tri burner.
FiredUp
08-15-12, 12:25 am
Week 2, Day 2
Squat
Squats
Worked up to
375 x 3,3,3,3,3,3
Squats Against Minis
300 x 1
330 x 1
360 x 1
Paused Squats
360 x 4 x 2
Hamstrings and abs assistance.
3 days of being sore...without a doubt.
Vid:
http://www.youtube.com/watch?v=YhXP2CArqhU&feature=youtu.be
FiredUp
08-16-12, 11:35 pm
Week 2, Day 3
Bench
Paused Bench
Worked up to
260 x 3
285 x 3 x 2
Speed Bench
260 x 3 x 6
Wide Grip Paused Bench
210 x 8 x 2
Deep Paused Dumbbells against Minis
90 x 5 x 6
Dead Bench
265 x 2 x 1
Some upper back and chest accessory work.
Volumized. Long day at the office.
http://www.youtube.com/watch?v=nmlskkYMvb4&feature=youtu.be
Altered Beast
08-17-12, 11:58 am
Nice work!
I know how you feel, its been nuts at my office as well!
Week 2, Day 4
Deadlift
Deadlifts
Work up to 495 for 4 singles.
365 for 10 sets of 4
LOT of upper back/hamstring/low back/abs assistance
Another Friday Night.
Fun fact: If you cut the sleeves off your shirt, they make a cool headband...as seen in vid:
http://www.youtube.com/watch?v=afFqfnI7xCo&feature=youtu.be
GrinDING...
You laugh when you saw that?
You laugh when you saw that?
Ya, I thought it was appropriate... I figured it was Hatch on the 1s & 2s, he's very witty...
Week 3, Day 1
CG Bench
CG Bench Against Doubled Minis
Work up to:
200 x 1
225 x 1
245 x 1
Assistance is shoulder work, upper back, triceps, biceps, prehab and abs.
Doubled minis @ the length I had them at figure in at roughly 50 pounds at the bottom, and 75-85 at the top.
Skronger and skronger on these.
http://www.youtube.com/watch?v=vwLWCJl_Xvw
FiredUp
08-21-12, 11:44 pm
Week 3, Day 2
Squat
Squats
Worked up to
390 x 3,3,3,3
Squats Against Minis
300 x 1
335 x 1
Had to cut it there, left bicep/lateral elbow was in real bad pain after each set of squats...after last set it stayed for a good 15 min..didn't want to make it any worse than it was.
http://www.youtube.com/watch?v=m1OdWOdzPbc&feature=youtu.be
Altered Beast
08-22-12, 10:20 am
Grab your Rumble Roller and roll out the side bicep area all the way up to your shoulder and make that shit HURT! Find the trigger points and really work the hell out of them. Order some Voltaren Emulgel online and apply 3-4 times a day. Ice after lifting for 20-30 minutes.
I personally follow this as well if mine flare up. I even Roll out that area 3-4 times a week to prevent any inflammation. Be sure to step up the grip work to get more blood into those tendons!
NO EXCUSES!
FiredUp
08-24-12, 12:00 am
Week 3, Day 3
Bench
Paused Bench
Worked up to
265 x 3
290 x 3
CAT Bench
270 x 3 x 6
Wide Grip Paused Bench
220 x 8,7
Deep Paused Dumbbells against Minis
90 x 4,3,3,3,3
Dead Bench
220 x 1
270 x 0
Lat and chest assistance.
Crazy fatigued after CAT sets. Usually feel good until lat work, but today I was spent. Elbow pain still lingered, but got the big sets in.
These thoughts won't stop...
http://www.youtube.com/watch?v=ZZ7QQDeKP5c
Week 3, Day 4
Deadlift
Deadlifts
Work up to 505 for a single.
375 for 10 sets of 4
Upper back/abs assistance
Hate to miss weights, but body needs rest right now. Just wasn't in the cards for today.
http://www.youtube.com/watch?v=wrbMXXCc3tI
Back off deload, body feels good and ready
Week 5, Day 1
Squat
Squats
Worked up to
370, 410 x 3,3
More Squats (Went lessBelt)
350 x 4 Dubs
Play/Pause Squats
365 x 4 reps conjoined in 2 sets
Assistance work mixed in that SOUTHern SAUce.
http://www.youtube.com/watch?v=S2CWSKt9URw
Week 5, Day 2
CG Bench
CG Bench
Work up to:
210 x 3
240 x 3
260 x 3
Assistance is shoulder work, upper back, triceps, biceps, prehab and abs.
Easy day at office, next 2 are gonna be PR days, so I gotta get rested up and be ready to go.
http://www.youtube.com/watch?v=IL6b4_UJlKc
FiredUp
09-07-12, 12:30 am
Week 5, Day 3
Deadlift
Deadlifts
Work up to 505 for a double.
405 for 6 sets of 3
Upper back/lower back/lats/hammy's/abs assistance
Deadlift PR (conventional or sumo) and it felt real good.
Great Commentary:
http://www.youtube.com/watch?v=ezMJbCDZVTw&feature=youtu.be
FiredUp
09-07-12, 11:50 pm
Week 5, Day 4
Bench
Paused Bench
Worked up to
270 x 2
295 x 2
CAT Bench
275 x 3 x 6
Wide Grip Paused Bench
225 x 6,6
Dead Bench
255 x 1 x 5
Lat and tricep assistance.
Back cramped up on 2nd rep of 295, made it harder than it should've been.
Good week in the books.
http://www.youtube.com/watch?v=T7yusZ1fn7A
Week 6, Day 1
Squat
Squats
Worked up to
380, 420 x 3,3
More Squats (No Belt)
350 x 5 Doubles
Pause Squats
370 x 4 x 2
http://www.youtube.com/watch?v=XKfHSl6sK7A
Week 6, Day 2
CG Bench
CG Bench
Work up to:
210 x 3
245 x 3
270 x 3
Elbow pain came back today. Not sure why, but it made the work a lot harder than it should have been.
Assistance is shoulder work, upper back, triceps, biceps, prehab and abs.
http://www.youtube.com/watch?edit=vd&v=dxpEQn2iNL8
FiredUp
09-13-12, 11:27 pm
Week 6, Day 3
Deadlift
Deadlifts
Work up to 510 for a double.
420 for 6 sets of 3
Upper back/lower back/lats/hammy's/abs assistance
New week, new deadlift PR.
Hit the ammonia before the 510 set. Whew, shit don't play games...
http://www.youtube.com/watch?v=-wn0k40UQDM&feature=youtu.be
I typed out my whole workout yesterday, the the lower went out and I lost it, I was proofreading it in my brain, fuck...
Elbow pain came back today. Not sure why, but it made the work a lot harder than it should have been.
How is your warmup work for /elbow/tricep area?
Great vids btw!
I typed out my whole workout yesterday, the the lower went out and I lost it, I was proofreading it in my brain, fuck...
Good thing for you is you only lost 1-2 minutes of your day...others, a little more of their day.
How is your warmup work for /elbow/tricep area?
Great vids btw!
Actually pretty solid. I had some shoulder issues around a year ago. So I stepped my shoulder mobility up, and it got better. Since then I have always prehabbed it, and made sure to get my shoulder's/elbows always primed to bench. It's most likely just all the hi weight-hi volume combinations that I haven't been through before, and trying to gain strength while bodyweight stays somewhat the same. I think it's just an adaption phase. It's by no means anything that is stopping me from lifting, just a nag.
Week 6, Day 4
Bench
Paused Bench
Worked up to
275 x 2
300 x 1,2
Should have just been one double, but the spotter grabbed it the first time before letting me fight through the sticking point. Sucked to have to take it again, but I knew I was going to get it, and I want the millions to know.
CAT Bench
280 x 3 x 6
Wide Grip Paused Bench
230 x 6,6
Dead Bench
265 x 1 x 5
Lat and tricep assistance.
BIG PR, could've done it twice. No complaints.
http://www.youtube.com/watch?v=sz0gxO9t208&feature=youtu.be
Aaaaannnnndddddd milllllllions....
Week 7, Day 1
Squat
Squats
Worked up to
390, 435 x 3,3,2
Speed Squats (No Belt)
360 x 5 Doubles
Pause Squats
375 x 4 x 2
Hit some abs, then 6 double cheeseburgers, no buns tho. Gotta watch those carbs.
http://www.youtube.com/watch?v=SUksmKK-kmc
FiredUp
09-18-12, 10:31 pm
Week 7, Day 2
CG Bench
2 Board CG Bench
Work up to:
230 x 3
255 x 3
280 x 3
Seated OHP
175 x 6 x 2
Assistance is upper back, triceps, biceps, prehab and abs.
http://www.youtube.com/watch?v=WPsi8wTW_kE&feature=share
FiredUp
09-21-12, 12:41 am
Week 7, Day 3
Deadlift
Deadlifts
Work up to 515 for a double.
430 for 6 sets of 3
Upper back/lower back/lats/hammy's/abs assistance
3rd PR in 3 weeks. Why not
http://www.youtube.com/watch?v=Pq8meH4EGxI&feature=channel&list=UL
Week 7, Day 4
Bench
Paused Bench
Worked up to
275 x 2
305 x 2
Camera fell over. Sucked, but I got it, no doubt about it, moved like 300 last week. Woulda taken it again, but I knew the assistance was going to be a lot harder this week.
CAT Bench
285 x 3 x 6
Wide Grip Paused Bench
235 x 6,6
Dead Bench
275 x 1 x 4
Lat and tricep assistance.
Another BIG PR.
http://www.youtube.com/watch?v=nPnDX7CTZrY&feature=youtu.be
Deload, solid 3 weeks w/ lower volume, Deload, put Go Hard on the muhfucking map...
Thy can't hold us back...
One can only hope that their is the regular DAC Meet Lineup of Celebrities, with Hatch rollin' out the red carpet...
FiredUp
09-22-12, 12:00 am
Deload, solid 3 weeks w/ lower volume, Deload, put Go Hard on the muhfucking map...
Thy can't hold us back...
One can only hope that their is the regular DAC Meet Lineup of Celebrities, with Hatch rollin' out the red carpet...
There's blood in the water...
Week 9, Day 1
Squat
Squats
Worked up to
405, 455 x 2,2
Speed Squats
375 x 3 Doubles
Pause Squats
390 x 3 x 2
First time ever in knee wraps. Deff a different feeling. Not bad, not good (yet). Just different. Didn't really go super tight, but most support I've ever had there. 2nd rep w/405 in video is the only I set I really got "knee wrap aggressive." Tried to use the Pop out of the bottom. Still working it out, but hope to get more comfortable in them in the next couple weeks.
Oh yea, PR.
http://www.youtube.com/watch?v=E1KO76kNEEI
FiredUp
10-03-12, 11:18 pm
Week 9, Day 2
Bench
Paused Bench
Worked up to
280 x 1
315 x 1
Wish pause would have been better, but weight moved real well. Especially for being about 6 pounds under normal weight.
CAT Bench
290 x 2 x 5
Wide Grip Paused Bench
240 x 6,6
Floor Press
255 x 3 x 3
Lat and tricep assistance.
315 @ 200. Today. Got a stomach virus or something of that sort from some bad beef, day after squats. Lost about 10 pounds, have had 2 meals in the past 48 hours. Slowly gaining the weight back, energy was deff lower, but got all the work in.
http://www.youtube.com/watch?v=tvtMprfEFD4&feature=youtu.be
OHHHHH HERE COME THAT BUULLLSH#$$$...Soooo realll
FiredUp
10-05-12, 12:27 am
Week 9, Day 3
Deadlift
Deadlifts
Work up to 530. Missed top set at lockout. Not really sure what happened. Just wasn't there today.
410 x 1 against Monster Mini Short Bands
455 x 0 against Monster Mini Short Bands - Missed this almost the exact same way I missed the 530 set.
440 for 2 sets of 2.
Upper back/lower back/lats/hammy's/abs assistance.
Disappointing day.
http://www.youtube.com/watch?v=dD7L-6XIBdw
Week 9, Day 4
CG Bench
2 Board CG Bench against Doubled Minis
Work up to:
185 x 3
225 x 3
245 x 3
255 x 2
Plan was to work up to a 3 rep max. I knew 255 was gonna be tough for 3, but I wanted to give it a shot.
Seated OHP
180 x 5 x 2
Assistance is upper back, triceps, biceps, prehab and abs.
Video link isn't working for whatever reason, just check my channel.
Week 10, Day 1
Squat
Squats
Worked up to
420, 465 x 2,1
Left knee buckled in on 2nd rep on 465. Didn't really feel anything, just knew it wasn't happening after that. I'm good now, but weird looking.
Speed Squats
390 x 3 Doubles
Pause Squats
400 x 3 x 2
Gotta find a way to get my knee wraps tighter. I double cast them, but I'm not sure if I'm getting anything "out of them."
http://www.youtube.com/watch?v=imO0ijMt_gw
FiredUp
10-09-12, 11:36 pm
Week 10, Day 2
Bench
Paused Bench
Worked up to
290 x 1
320 x 1
Elbow pain came today. Not sure why, just there again. But after making 315 look like a joke last week, 320 had no business being that rough.
CAT Bench
295 x 2 x 3
Wide Grip Paused Bench
245 x 6,6
Floor Press
260 x 2 x 3
Lat and tricep assistance.
325 is PR. Not sure if I will take that next week, but we shall see. Fresh I think I'm good for 335-345. Go by feel on meet day.
http://www.youtube.com/watch?v=pQoGwRCu8Ds
Not as ugly as I thought... 5 lbs under PR casually is a good set...
FiredUp
10-12-12, 12:13 am
Week 10, Day 3
Deadlift
Deadlifts
Work up to 530. Smoked today. 5 pound PR. I think balance was just off, or the food poisoning that I went through...something cause today was too easy.
430 x 1 x 3 against Monster Mini Short Bands
455 for 2 sets of 2.
Lower back/lats/hammy's/abs assistance.
Polar opposite of last week. Everything felt light and moved real well.
http://www.youtube.com/watch?v=HjuH1Kgu4As
Week 9, Day 4
CG Bench
2 Board CG Bench against Doubled Minis
Work up to:
220 x 2
240 x 2
260 x 2
All sets easy.
Seated OHP
180 x 5 x 2
Assistance is upper back, triceps, biceps, prehab and abs.
http://www.youtube.com/watch?v=Ei1fXSzhjH4&feature=youtu.be
Week 10, Day 4
CG Bench
2 Board CG Bench against Doubled Minis
Work up to:
220 x 2
240 x 2
260 x 2
All sets easy.
Seated OHP
180 x 5 x 2
Assistance is upper back, triceps, biceps, prehab and abs.
http://www.youtube.com/watch?v=Ei1fXSzhjH4&feature=youtu.be
FiredUp
10-28-12, 11:58 pm
**Meet Write Up**
First off have to say thanks to a couple people. Andy Polk and Josh Bryant. Not too many people really give a fuck about my training, but these two are about as into as they can be, and I appreciate all the support and everything else they do for me.
Squat - Ultimate goal was 500, but it just wasn't in the cards for today. I hit 475,which is a PR, but that will soon fall.
Bench - The squats took a lot out of me, and having hit 320 in training I had my eyes north of 330. However after squatting, I had hardly anything in the tank.
Opened at 300 and got it easy, should've made a smaller jump but I wanted 330 for a PR and then another attempt after that. Didn't have it in me on this day.
Deadlift - Was really pissed about the bench, so I was ready to pull a PR. 495 came up like butter as my opener. Took 535 on my 2nd to PR and got it pretty easy. Knew I had an outside chance at 550, but I shot my hips too early and had to use all back to lock it out, and I just couldn't get it.
475/300/535.
I know I could compete in 2 weeks and PR. First time jitters were there, but all in all I thoroughly enjoyed the day. Looking forward to getting back to training, and continuing to get stronger.
http://www.youtube.com/watch?v=Ltx7W9HKxWE&feature=youtu.be