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MikeHerman
04-21-15, 11:43 pm
Competed last Saturday at SPF Battle of the Bluegrass. I finished with an 1,105 total at 160 lbs. Immediately after, I decided to do one more meet before I leave for basic training in June. I'll be attending SPF Braggin' Rights in Ashland, KY on June 13th. The goal is to compete around 172-175 and total 1,200 plus. Last meet's preparation was not utilized properly, so I'm being very strict with my training this time around. Plus with a little extra weight on my body, I think 1,200 is absolutely realistic. I went with another cycle of The Cube Method. This time being extremely meticulous about programming and sticking to the papers. My younger brother will also be joining me in this pursuit, as he just started lifting again today. He's not well-educated in powerlifting, but having a training partner who is eager to learn will make me more accountable. So, it begins.

4/21/15:

Deadlift:
10x bar
10x165
7x255
3x305
5x2 @ 345

3" Block Pull:
2x2 @ 365

Pull-ups: 7/8/6/5
Chest-supported Rows: 3x12 @ 75
Lat Pulldowns: 3x12 @ 85
Barbell Curls: 3x12 @ 100

GunRock
04-22-15, 12:20 am
Competed last Saturday at SPF Battle of the Bluegrass. I finished with an 1,105 total at 160 lbs. Immediately after, I decided to do one more meet before I leave for basic training in June. I'll be attending SPF Braggin' Rights in Ashland, KY on June 13th. The goal is to compete around 172-175 and total 1,200 plus. Last meet's preparation was not utilized properly, so I'm being very strict with my training this time around. Plus with a little extra weight on my body, I think 1,200 is absolutely realistic. I went with another cycle of The Cube Method. This time being extremely meticulous about programming and sticking to the papers. My younger brother will also be joining me in this pursuit, as he just started lifting again today. He's not well-educated in powerlifting, but having a training partner who is eager to learn will make me more accountable. So, it begins.

4/21/15:

Deadlift:
10x bar
10x165
7x255
3x305
5x2 @ 345

3" Block Pull:
2x2 @ 365

Pull-ups: 7/8/6/5
Chest-supported Rows: 3x12 @ 75
Lat Pulldowns: 3x12 @ 85
Barbell Curls: 3x12 @ 100

Congratulations on your meet performance Mike! My eldest is heading to boot camp in July and he's been bugging me about doing another meet before then too. I think it's interesting since I wasn't into powerlifting before joining the Corps so I never experienced the feeling of trying to get one last meet in before basic. I do remember the bench and deadlift competitions the base guys did when I was stationed at Camp Fallujah but I could never participate because I was always otherwise occupied.

Anyway, that turned into a tangent. What I intended to say was congratulations and good luck at Braggin Rights.

MikeHerman
04-22-15, 12:14 pm
Thank you, sir. I wouldn't be doing it if I didn't know for sure that I could stomach the endurance and calisthenics as is right now. I'm still going to be doing them in addition to my powerlifting just to keep getting better, but I know that it will be a nonissue. I appreciate the support.

MikeHerman
04-23-15, 12:10 pm
4/22/15:
My younger brother has started training for this meet as well. He's never deadlifted or really squatted, and he's doing extremely well already. Had him pulling 255 for reps on Tuesday, then yesterday he benched a clean 225 with a pause. He's 19 and about 180 lbs. Excited to see what he does. As for me, it was rep bench day. Decided to switch out pause 1" off chest reps with a 3 second pause to a 2-board. About 3-4" off the chest is where I usually fail, so that's what I'm trying to target this go-around.

Bench:
10xbar
12x95
3x12 @ 155

Close-grip Bench:
2x6 @ 165

2-Board Press:
3x10 @ 145

Triceps Pushdown: 3x15 @ 100
Cable Shoulder Raise: 3x15 @ 70
Incline Dumbbell Bench: 3x10 @ 45s
Shrugs: 3x12 @ 115 (2 sec hold)
Neutral-grip Lat Pulldowns: 3x8 @ 110

MikeHerman
04-26-15, 10:36 pm
4/24/15:
Worked on explosiveness in my squats on Friday. The goal was to throw the bar off of my back in every repetition. I mostly succeeded. Chad Wesley Smith said that the reason he is such a strong lifter is because he moves the bar fast, so that's what I'm trying to focus on.

Squats:
10xbar
10x95
10x135
7x185
5x225
8x3 @ 275

Front Squats:
2x4 @ 185

Paused Box Squats:
3x8 @ 245

Leg Extension:
3x12 @ 115

Leg Curl:
3x12 @ 115

MikeHerman
04-27-15, 12:05 pm
4/27/15:
Did some cardio and BB-type stuff this morning. Need to get my endurance up.

Treadmill: 14:00 (3:00 warmup/8:00 mile/3:00 cool down)
Strict OHP: 4x5 @ 115
Triceps Pushdown: 3x15 @ 100
Barbell Cable Curl: 3x15 @ 100
Barbell Cable Front Raise: 3x12 @ 100

MikeHerman
04-29-15, 12:34 pm
Speed deadlifts. Switched to sumo for these (minus my deficits) to work on hip speed and strength. I missed 465 because of weak hips. Not again.

Deadlift:
10xbar
8x145
8x3 @ 275

4" Block Pulls:
2x5 @ 305

2" Deficit:
3x8 @ 255

Pull-ups: 12/9/6
Chest-supported Row: 3x12 @ 115
Seated Curls: 3x15 @ 70
Close-grip Lat Pulldown: 3x10 @ 110
Treadmill: 5 minute light jog (4.5)

MikeHerman
05-01-15, 1:34 pm
4/30/15:
Bench felt great last night. Was really surprised, but I'm contributing it to laying flatter (oddly enough) and moving my foot position. When I lay flat, I get better lat engagement out of the hole.

Bench:
10xbar
10x95
10x135
5x2 @ 185

Close-grip:
2x3 @ 195

Spoto Press:
3x6 @ 165

Incline Dumbbell Press: 3x12 @ 40s
Triceps Pulldown: 3x15 @ 110
Pushups: 4x15
Cable Flies: 3x15 @ 100

MikeHerman
05-03-15, 10:56 pm
5/2/15:
Hammered legs and a little bit of bench at Colerain Barbell. Added in some SLDL to hit the hams, as I think they're a bit lacking compared to my quads. Hit some rep PRs on squats as well.

Squats:
10xbar
10x150
5x200
4x240
10x301 (PR)
5x341 (PR)
3x391 (PR)

Paused Squats:
3x6 @ 240

Stiff-leg Deadlifts:
3x5 @ 225

Bench:
10xbar
10x135
5x185
1x225
1.5x245 (to a 3-board)

Leg Extensions: 3x12 @ 75

MikeHerman
05-04-15, 10:56 am
5/4/15:
Rep deadlifts. AKA hell. I felt like dying, and didn't finish my accessory variations, but I did get the main sets, which I'm proud of.

Deadlifts:
10xbar
10x165
8x255
3x10 @ 305

2" Block Pulls:
2x4 @ 325

2" Deficits:
3x3 @ 275

Pull-ups: 8/8/6
Dumbbell Rows: 3x12 @ 50s
Lat Pulldowns: 3x12 @ 100
Cable Curls: 3x10 @ 50 (linear tension)
Dumbbell Lateral Raise: 3x12 @ 20s

MikeHerman
05-07-15, 12:58 pm
5/6/15:
Big bench yesterday, with a small PR after hitting heavy doubles. It leads me to believe my actual max is 5-10 lbs higher, which is definitely a confidence booster. I hate benching, but it's where I need the most work. Got pissed off and went to work.

Bench:
10xbar
10x95
10x135
5x185
6x2 @ 205
1 @ 235 (PR)

Close grip:
3x1 @ 225

Spoto press:
6x3 @ 185

Triceps Pulldown: 3x12 @ 120
Cable Barbell Front Raise: 3x12 @ 100
Chest Flies: 3x12 @ 150
Shrugs: 3x12 @ 205

Also, if anyone is interested, I'm starting to log my training on YouTube as well, so give it a watch and subscribe if you're interested.
https://www.youtube.com/watch?v=usCSXVcJbMg

Buckfever
05-08-15, 10:11 am
Congrats on the PR. How much time till the meet?

MikeHerman
05-08-15, 11:53 am
As of tomorrow, 5 weeks out.

MikeHerman
05-11-15, 12:46 pm
5/8/15:
Heavy squats Friday night, which didn't go as planned. Wanted 405 for a single, but dumped it. A lot of factors played into it (nutrition, heat, tiredness), but the main issue was just not being there mentally. Going for it again next squat day, and I will have it.

Squats:
10xbar
10x95
10x135
7x185
5x225
3x275
2x315
1x365

Anderson Squats:
3x455
1x505

Pit Shark: 3x10 @ 200 (linear psi)
Leg Extensions: 2x15 @ 150
Glute-Ham Raise: 2x25

5/9/15:
Heavy OHP for 4s. Strict and painful. Then hit a max-rep set on bench with 135. Seeing a bit of progression in my strength on the bench, which I'm happy about. Need to keep hammering it 2x weekly.

OHP:
10xbar
10x95
5x115
4x4 @ 135
1x165 (push press)

Bench:
16x135

Trap Bar Shrugs: 4x12 @ 115
Triceps Pulldown: 4x12 @ 120
Dumbbell Curl: 4x12 @ 35s
Barbell Front Raise: 4x12 @ 100
Seated Shoulder Press: 3x10 @ 105

MikeHerman
05-12-15, 12:18 pm
5/11/15:
"Stronger men have fallen, so I train harder."

Solid deadlift session last night. Heavy doubles, then hit a sumo PR for fun, then block pulls and deficits.

Deadlift:
10xbar
10x165
8x255
6x325
5x2 @ 375
1x405 (sumo PR)

Block Pulls:
2x1 @ 405

2" Deficits:
2x4 @ 335

Pull-ups: Neutral width - 11, Close-grip - 10, Extra wide - 7
Kroc Rows: 8x80s, 6x85s, 4x90s
Cable Curls: 3x20 @ 70

MikeHerman
05-18-15, 12:25 pm
5/16/15:
Phenomenal day on Saturday, despite having a head cold. My acheivements while sick make me feel better about being totally ready to go on meet day.

Squat:
10xbar (60 lbs)
10x150
10x200
7x240
4x290
2x330
1x380 (matched no wraps PR)
2x405 (wrapped; PR)
2x420 (wrapped; PR)

Deadlift:
6x315 (beltless)
10x225 (stiff-leg)

Bench:
3x225 (Slingshot)
2x255 (Slingshot)

https://www.youtube.com/watch?v=J-0Xx-9q2Fo

J-Dawg
05-18-15, 12:49 pm
Looking really good in here Mike! I like seeing those PRs 5 weeks out!

MikeHerman
05-19-15, 12:25 pm
Thanks, J! I didn't know anyone was following along. Just keeping track for myself. Ready to smash some weights, though.

MikeHerman
05-20-15, 11:44 am
5/19/15:
Deadlifts. Worked up to 355 for some reps. Didn't feel like it was super great, but then I remember that it's only 90 lbs under my 1RM, so 16 reps with it isn't too bad. I'm having a really hard time adjusting to training with partners every day. Up until this point, I always trained alone, which made me get shit done and out of the way. Now I feel like I'm in the gym longer with less happening. Don't get me wrong, I am excited to see the two guys I'm lifting with get into it. But some days I miss being able to go in and hammer it out by myself, with my headphones blasting.

Deadlift:
10xbar
10x155
10x245
3x5 @ 275
6x325
4x4 @ 355

Deficit:
3x5 @ 285

Pull-ups: 10/10/8
Kroc Rows: 3x12 @ 65s
Glute-Ham Raise: 3x15
Lat Pulldown: 3x8 @ 140
Speed Rope: 4x30sec

5/20/15:
Benched this morning. Despite waking up late and not eating beforehand, I hit a rep PR with 225. Hit 2.5 reps, which is only 10 lbs away from my 1RM. Makes me happy about the progress I've made in such a short time. Only 3.5 weeks left until my next meet, and I want that 1,200 total. I've also stayed below 165, which makes me think I can do the meet in the 165 class.

Bench:
10xbar
10x95
10x135
5x185
2(.5)x225

Close-grip:
2x3 @ 205

Spoto Press:
2x4 @ 185

Incline bench:
3x7 @ 135

Lying Dumbbell Tricep Extension: 2x25 @ 20s
Shrugs: 3x12 @ 115
Plate Front Raise: 3x12 @ 45

MikeHerman
05-22-15, 10:10 am
5/21/15:
Gave seated military press a try yesterday. Didn't go too crazy with the volume, but I wanted to see where I stood with this lift. Worked up to 165, and I believe I had more in the tank. Gonna do this once or twice more before the meet, but maybe lower weight and higher volume. Also did some very very light weight clean & jerk and snatches. Never done these, and I'm sure my form was god awful, but I wanted to give them a try. Going to wait until I'm out of basic and in the gym regularly again before I do more, but I'd like to have a couple more compound lifts to work on explosive strength in my regimen. 3 weeks left until the meet.

Seated Military Press:
10xbar
2x5 @ 95
1/3/3x135
1x155
1x165

Clean & Jerk:
15x75
10x115

Snatch:
10x75
8x115

Incline Dumbbell Press: 4x15 @ 45s
Trap Bar Shrugs: 4x15 @ 115
Preacher Hammer Curls: 3x10 @ 30s
Dumbbell Lateral Raise: 3x10 @ 25s
Triceps Pulldown: 3x20 @ 70

MikeHerman
05-26-15, 12:30 pm
5/23/15:
Quite the heavy weekend. With lots of volume. Did a rep challenge for Memorial Day, and ended up pulling 225 for 22 reps, then went up from there. My hips are toast, but it was worth it.

Deadlifts:
10xbar
30x135
22/10/10x225
10x315
4x3 @ 365
3x1 @ 405

Bench:
10xbar
15x135
7x185
3x225 (PR)
1x255 (Slingshot)

Incline Bench:
3x15 @ 135

Dumbbell Curls: 4x15 @ 30s
Dumbbell Standing Shoulder Press: 4x12 @ 30s
Lat Pulldowns: 4x12 @ 80

5/25/15:
Then yesterday did some heavy squats and bench with bands. Squats weren't super heavy, as my hips were shot from Saturday. But bench felt great on both days.

Squats:
20xbar
10x150
10x200
10x240
8x290
2x330
1x380

Bench:
15xbar
10x135
7x185
3x5 @ 185+55 lbs of band tension

Close-grip:
4x5 @ 185

Raised-leg Spoto Press:
3x10 @ 135

Leg Extension: 3x12 @ 50 (The type of leg extension at the end of the bench that makes your quad heads feel like they're ripping off, even with light weight)
Leg Curl: 4x12 w/ black band
Dumbbell Calf Raise: 2x20 @ 70s

18 days out.

MikeHerman
05-27-15, 12:34 pm
5/26/15:
Jumped the gun on trying for a PR last night. I usually wouldn't be eager to try for a PR this close to meet day (18 days out), but I was ready to go. Resulted in failure, but I'm not upset about it. It was right below lockout and it came up really fast. Not to mention I've deadlifted 3 out of the last 4 days, and my warm-ups were spaced too far apart in weight. Really excited to get rested up and smash it on my second attempt. Third will be 475+.

Deadlift:
20xbar
10x165
10x255
8x325
2x375 (all beltless)
miss x465

Block Pull:
1x415

Dumbbell Row: 4x12 @ 35s
Dumbbell Curls: 10x35s/10x40s/10x45s
Neutral-grip Lat Pulldowns: 3x12 @ 100
Shrugs: 4x12 @ 160
Seated Cable Curls: 3x15 @ 85

MikeHerman
06-01-15, 11:35 am
Counting both bench and deadlifts from my last two sessions. Bench went extremely well. Hit a couple PRs, and gave myself a lot more confidence before meet time. Hit 230 for 3, which was huge, and then hit a paused single at 245. Clipped the rack on the way up and was still able to correct it with no problem, and maintained speed from bottom to top. Deadlifts on Saturday went decent, but didn't hit the number I wanted to (455). Worked up to 430, which came up extremely smooth and consistent. Resting up until the end of the week before I pull again, which will just be working up to my opener of 415.

5/28/15:
Bench:
20xbar
12x135
7x185
3x205
3x230 (PR)
1x245 (PR)

Spoto Press:
3x7 @ 185
2x3 @ 205

Wide-grip:
2x8 @ 165

Incline Dumbbell Press: 3x12 @ 60s
Triceps Rope Pulldown: 4x12 @ 120
Pec Deck: 3x12 @ 175


5/30/15:
Deadlift:
20xbar
20x135
10x185
10x225
6x275
3x315
2x365
1x405
1x430

Lat Pulldowns: 4x10 @ 110
Banded Leg Curls: 4x12
Dumbbell Curls: 3x12 @ 30s

12 days out.

MikeHerman
06-04-15, 12:41 pm
Didn't account for Monday or yesterday, so here goes.

6/1/15:
Working up to openers all week. Planned squat opener is 405. Worked up to 315 with no belt/wraps, then 345 with no wraps. Speed was pretty good. I know I'll be more amped up on meet day, especially after the upcoming deload week.

Squats:
20xbar
15x135
10x185
7x225
5x275
2x315
1x345
1x385
1x405

Front squats:
3x10 @ 135

Pit Shark squats:
3x10 @ 150 (linear weight)

40" Box Jumps: 3x10
Battle Rope Burpees: 3x15
Battle Ropes: 3x1min
Leg Extensions: 4x12 @ 105
Leg Press: 4x12 @ 225, 1x10 @ 405
Calf Raises: 3x15 @ 175

6/3/15:
Bench opener of 225. Hit it twice, because the video didn't film the first time, so it gave me an excuse to do it one more time. My confidence is through the roof on bench, and I'm certain to hit at least a 30 lb PR in only 9 weeks of training.

Bench:
20xbar
15x95
10x135
7x185
3x205
2x1x225

Dumbbell Press: 4x20 @ 40s
Push-ups: 50
Triceps Pulldown: 4x20 @ 70
Barbell Front Raise: 4x12 @ 70
Cable Flies: 4x12 @ 80
Shrugs: 4x12 @ 165

MikeHerman
06-05-15, 10:51 am
6/4/15:
Last day of heavy lifting until meet time. Deadlift opener of 415 came up quite easy. Ready to rest up and hit 1,200 next Saturday.

Deadlift:
20xbar
15x165
7x255
3x325
2x375
1x415

Pull-ups: 10/10/6
Cable Curls: 4x15 @ 70
Chest Supported Row: 4x12 @ 140
Lat Pulldown: 4x10 @ 100