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Nmowery
01-25-16, 6:39 pm
Ok so maybe I just have too much time on my hands, cause I doubt anyone's gonna read or give a fuck about this, but I thought it might be useful to start a journey thread as i prep for my first ever pl meet on 4/9. I'm 33 and have been lifting regularly for 3 years, so I'm a little late to the game, but that means I have to work harder to catch up to the guys who have been doing this shit forever.

The meet is push/pull only, and is in a smaller/newer regional federation. I figured this would be a good way to get my feet wet into actually competing, with an eye on doing a full power meet in a larger federation later on. Anyways...

1/24 heavy bench

280x3
290x2
300x1
290x3
300x2
310x1


Pull-ups, 3x12/10/10 ss with dips, +75 x12/7, +50 x8

Chest support rows, 135x6, 90x10/12 ss with landmine press, 3x3x12

Nmowery
01-27-16, 8:07 am
1/26 squats...should've been on this Monday but shit doesn't always go as planned. This upcoming meet is push/pull only, but trying to get my sorry ass squat up with an eye to the future

Did reverse band with ssb, bands taking off about 60 lbs at bottom and nothing at top

250x5
300x5
340x3
390x3
430xfail
340x8

Front squat, 185x3x6

A couple sets of leg extensions and calves. Kept it low on accessory work, don't wanna be too fried for deadlifts on thursday

Nmowery
01-27-16, 11:16 pm
1/27 oh press

135x5
155x5
185x3
195x3(pr)
205x3(1 clean for pr, used some leg drive on last 2)

Dumbbell press ss w/ dumbbell rows
100 x 10/8/6 for each

Zottman curls ss w/ seated tricep extension

Cable rope curls ss w/ cable rope push downs

Overall good workout...stronger than ever on oh press, matched pr on db press, then pumped arms until I couldn't hold my phone to my face when my wife called while driving home.

Nmowery
01-28-16, 8:53 pm
1/28 deadlift

Got out of work a bit late...there's a bunch of guys at my gym who pull very Thursday at 5, I came in about 5:25 and walked into a reverse band setup with 200 lbs coming off at the bottom, full weight at the top.

after only one real warmup set I went right into pulling pretty heavy...didn't bother counting the weight on the bar most sets, just added weight and lifted it. Worked up to a single of 655...got it half way and stalled out. This got me pretty pissed, cause I knew I could pull it, so I tried again and nailed it on 2nd try. Probably not the best idea - hamstring got tweaked a little but sometimes you just gotta go for it.

Followed deads up with 2 sets each of glute ham raise and leg curls, each superset with some calves.

Also learned that the 242 open deadlift record in this federation is just above where I'm at now, so now I have a concrete goal of busting a record at my first meet. Can't wait to pull again next week, when I'll have had the day off rather than working 10 hours directly beforehand.

Nmowery
01-30-16, 12:01 pm
1/30 bench/upper body accessory work

This workout really should've happened yesterday, cause tomorrow is my heavy bench day, but life happens...I debated scratching this workout altogether so I don't end up working shit 2 days in a row, but the thought of just leaving a day out of my split literally haunted me in my sleep. So...I rolled out of bed, had an apple and some almonds, and off to the gym...beadhed and all. Did all the stuff I intended to do, but kept weights a little lighter and kept the intensity down a bit. Hopefully this won't bite me in the ass tomorrow....but if so, that's my penance for getting off my schedule.

Wide grip spoto presses ss w/ wide grip lat pulls, 3 sets each

Close grip bench ss w/ close grip seated rows, also 3 of each

Seated lateral raise ss w/ seated curls, 2 sets each

Ended with a few sets of cable face pulls to get some rear delt and bi work in.

Feels weird going in and giving way less than max effort, but gotta be smart and not tear myself up before tomorrow's lifting

Nmowery
01-31-16, 11:38 pm
1/31 "heavy" bench day

5x5 reverse pyramid

285/275/265/255/245x5 each...paused reps on last set

Pull-ups, 3x10 ss w/ db incline, 80x10, 85/90x8. Last set was a rep pr, had never inclined more than 5 reps with 90s

Kettle bell press, 4x10/10, ss w/ hammer db curls, 45x10/50x8

Hammer strength shoulder press, 110x15, 130x12, ss w/ Hammer strength curls, triple drop set

Just realized I left out some rows, but it's whatever...good workout all around. Hit all my targeted bench reps with maybe a couple in the tank and smashed accessory lifts pretty well too

Looking forward to my date with the squat rack tomorrow

Nmowery
02-01-16, 11:55 pm
2-1 squats

Front squat, 205x3x8

Ssb squat, 250/270/300x8

Threw in some seated calves, 2 sets of lunges with 55 lb kettle bells and then tried getting down like rubish with some trap far farmers walks.

Nmowery
02-04-16, 8:19 pm
2/4 deadlift

Had to skip yesterday's overhead press + accessory workout, came down with some sort of stomach bug Tuesday night, had to miss work for only the 3rd time in 8 years, and am still not feeling great today. I actually took a shit right before leaving for the gym, again when I got there, 4 times between sets, and again immediately after getting home.

On the upside, I've been kind of waffling around on how to program my deadlifts in prep for this meet, and came across the following peaking protocol: http://www.elitefts.com/education/the-training-of-vince-anello-how-he-became-the-first-man-under-200-pounds-to-deadlift-800/

With the date of my meet, I had to start the program at the week 5 mark, but was able to hit all the lifts as prescribed, after adjusting the given poundage to my goal weight.

245x10
335x5
385x3
425x1
475x1
Rack pull 425x5

Tossed in some donkey calves, weighted back extensions and leg curls after. Didn't really seem like that intense of a workout, but I was pretty happy to still pull 475 for a single being pretty well dehydrated and not having eaten much for days. Having to take a poop break after every set really fucked up my focus, as did having to seriously worry about crapping my pants mid-set. Hopefully my stomach will be in better shape before I lift tomorrow morning and head back to work for the weekend.

Nmowery
02-06-16, 12:16 am
2/5 - ended up doing a workout that was a little different than usual, throwing some of the stuff I would have done on Wednesday into tonight's lifting and going a bit heavier on some stuff with fewer sets than usual

Military press
135x5, 155x5, 175x3, 195x3, 205x5

Db bench ss w/ db rows, 100x10, 105x8. Pissed cause I wanted to try hitting a set with 110s, which I've never even attempted, but somehow one was missing...wtf

Wide grip spoto press, 225x10, 245x6, ss w/ wide lat pull, 180x12, 200x10

Close grip bench, 205x10, 225x6, ss w/ narrow grip seated row, 180x12, 200x10

Didn't bother with any single joint movements tonight, felt like I did a decent amount of work with the push/pull super sets. Don't want to be too worn out when I hit heavy bench on Sunday at 5am, and am still not 100% from being sick the last few days

Also noticed a bit of pain in my lower abdomen while doing military press which got worse as my workout went on and is even worse now that I'm home...really, really, hoping I didn't get a hernia, but I think it's a deep ab/groin strain, which I've had before...just hope it's something that feels better tomorrow and doesn't become a lingering issue

Nmowery
02-08-16, 8:30 am
2/7 bench dayyyyyyyy

285x3
295x2
305x1
295x3
305x2
315x1

Pull-ups, hit a set of 12 with body weight, then sets of 10 and 8 weighted with 10 lbs

Dips - +90 lbsx7, +75x8

Chest supported rows, 90x10/10, 70x12

Db shoulder press, 45x15, 55x10/10

Incline curl, 45x6, 40x8

Decent workout...chest was pretty sore from Friday workout but I still hit all my scheduled lifts and got a rep pr on dips. Looking forward to some squats with bands later today...

Nmowery
02-09-16, 2:52 pm
2/9 squats

Once again squatting a day later than intended...spent all day yesterday carrying heavy shit up and down ladders, was too spent to lift after work. Spent 4 hours today doing the same on what's supposed to be my day off. Didn't have much to eat so far today either, so just hit squats and some calves and bailed out.

Reverse band w/ ssb
250x6
275x6
340x6
390x5, rep pr

Front squat
185x10
205x8
205x7

Donkey calves...forgot already

Alpha Bench
02-09-16, 7:33 pm
keep up the good work man even when the day doesnt go planned

Nmowery
02-11-16, 1:15 am
Yea I try to...with work, kids, family etc it gets hectic sometimes, but it is what it is...either work gets done, or excuses get made. I prefer the former.

2/11

Overhead press...185x5x3

Weights were feeling heavy on my warmups so I went a bit lighter than I have been tonight, delts were just worn out from busting ass at work all week. I definitely had to throw some leg drive into reps I can usually press pretty strict, but it's all good

Dumbbell bench ss w/ dumbbell rows, 105x9, 100x8/8

Arm super sets...2 each of barbell curls/standing barbell extensions, cable curls/extensions with rope handle, and preacher curl/extensions

Pretty decent workout...would've liked to hit some more arm sets to really get the pump in, but it was already hitting 11 and I have to be up at 530 for work...even posting this I'm looking at 4 hours sleep, 10 hours work, then straight to gym for deadlifting tomorrow. Thine cup runneth over...and I wouldn't have it any other way!

Nmowery
02-11-16, 7:03 pm
2/11 deadlifts

245x10
295x5
335x3
385x2
425x1x5

Kinda similar to last week...last single and rack pulls get swapped for 5 singles with short rest between. Followed up with some glute ham raise, leg curls and seated calves...already looking forward to next week when the weight starts jumping up on the rack pulls, before getting heavier from the floor

Nmowery
02-14-16, 11:41 pm
2/14 bench

Didn't lift at all Friday...usually I'd be kinda upset by it, but I was tore down from work. Took 2 days off, and didn't regret it at all today

Bench
225x3
245x3
275x3
305x3 matches previous pr
315x3 for a new pr

Followed that up with 2 sets going to a 2 board with bands pulling down

Pull-ups, +25 lbs, 3x8 ss with db incline, 85x3x8

1-arm hammer machine rows, 100x12, 110x10/10, ss with hammer shoulder press, 110x12, 130x10/10

Nmowery
02-17-16, 12:38 am
2/16, skwaaaaats

Front squat
205x10
215x8
225x3x2

Really wanted to hit the last set for 6, but had to push pretty hard to hit my reps on the first 2, both of which were rep pr's...had to settle for breaking it into two triples

Ssb squat
270x8
320x8, x6

Totally fucked up on these...was trying to hit the same reps as 2 weeks ago but with 20 lbs more on each set, but had forgotten how much I'd actually had on the bar. Ended up killing myself on the last 2 sets, but that's cool.

Followed up with some seated calves and trap bar farmers carries

Nmowery
02-19-16, 11:53 pm
2/19 deadlifts

Normally hit deads ok Thursday, but spent the last 2 days putting a new fridge in my place, and doing a bunch of other bullshit that went along with. Sucks missing entire training sessions, but sometimes picking things up and putting them down gets knocked down the priority list...

275x10
315x5
365x3
405x2
495x1

First time I've been able to pull 5 plates since before thanksgiving, so it felt good getting back over that hump. That was followed with rack pulls, 445x5, 495x3, 535x2.

Then hit 2 sets of back extensions and leg curls, ss each with some donkey calves. Overall a pretty good session...felt strong and rested. Hoping that only benching once this week doesn't fuck me come Sunday tho...

Christman
02-20-16, 7:54 am
Looking good in here. Never really too old to start competing in PL, my first meet was just a little under two years ago when I was 36.

Nmowery
02-20-16, 4:54 pm
Yea I really wish I would've been more serious about lifting when I was younger...would for sure be a lot farther along than I am now, but it's all good. I'm hoping, in the long term, to hit an elite total in some weight class or another before I get into the sub masters, just gotta keep grinding!

Nmowery
02-21-16, 10:10 pm
2/21 bench

Pretty shitty workout today. Not sure what the reason, but lifts didn't go near as well as they have been lately. tried going heavier for my wave sets today based on hitting a 3 rep max of 315 last week, but it just wasn't happening.

305x3
315x2
325xFail

Rather than adding 10 lbs for second wave set like usual, I lowered 5 lb...

300x3
310x2
320xfail

Then super set pull-ups with +25 for 3x8 with dips, +75x8, +50x10/7

Landmine shoulder press, 60x10/10

Smith bentover row, 185/205/225x10

Hammer strength shoulder press, 140x10/8

And a couple sets of curls

Nmowery
02-23-16, 8:56 pm
2/23 Squattage

Once again squatting a day later than I'd like, due to some dick breaking one of the j cups on the power rack. Since my gym sucks at fixing things, I hit up rogue and they sent a replacement set, free of charge. They just came in the mail today, so I didn't waste any time getting them to their new home.

Reverse bands w/ safety bar...after a few warm up sets:
390x5 - matches rep pr from 2 weeks ago
390x5
430x2 - failed to get this once 4 weeks ago. Tried a third, but that wasn't happening.
340x8

Front squat
205x8
185x10

Then 2 sets walking lunges with 65 lb dumbbells...superset those and the front squats with seated calves

Also, as terrible as my bench workout went on Sunday, it also left me sore as fuuuuuuck...and in a way I haven't been in a long time! By the next morning I could barely bend my arms, my triceps were just wrecked. Felt like a newb again, so hopefully that means I forced some gains upon myself...guess I'll see come Sunday

Nmowery
02-25-16, 11:38 am
2/25 quick session for some overhead press and other upper body accessory stuff

Standing ohp
135/155/175/195x5

Dumbbell bench ss w/ dumbbell row, 90x10/10 for each

Wide grip spoto press, 225x8/8, ss w/ wide lat pull, 180x12, 200x10

Close grip bench, 185x8/8, ss w/ close grip seated row, 160x12, 180x10


Wanted to get in a few super sets for bis/tris but got to gym at 8, worked out till 9:10 as it was with an intra workout poop, and had to be at work at 10. Looking forward to getting off work early tomorrow afternoon then deadlifting in the new blue animal t...

Nmowery
02-26-16, 8:07 pm
2/26 breaking in the new blue iconic tee with some deadlifts...gotta love taking a fresh smelling piece of cotton and making it reek like sweat, iron, and chalk

275x10
315x5
365x3
405x2
445x1x5

I was really tempted to pull more volume of the earlier sets, or do the 5 singles of 445 as a single set of 5, but I'm trying really hard to maintain focus and stick to my peaking program. the biggest issue I've had in attempting to narrow my focus towards powerlifting is not going all out with every set and every workout. In addition, I'm still sore and tight as hell from squats the other day, so it's probably for the best I stick to the program.

Finished up with 2 sets each of barbell back extensions and cable pull thrus, all superset with some calves. Day off tomorrow before looking for redemption on Sunday for last weeks shitty bench workout.

Nmowery
02-28-16, 5:03 pm
2/28 bench day

So I thought I had a shitty workout last week, but now I'm thinking I just had one really good day the week prior when I hit 315x3. Going off of that, my first working set today should have been 315x4, but that didn't happen, so I'm readjusting my bench program based off of a 3rm of 305. Anyways...

315x2.5 - had a little help on the third rep
295x4
285x4
Last set would usually be 275xamrap, but the guys I were lifting with were using some chains today, and kept having to take them off for my sets, so I hit 225x6 with the 50 lb chains, then 245x5 to a 2 board.

Not a great bench session, but not terrible either. Having to accept that no, I'm not strong enough to rep out 3 plates on a regular basis(yet) sucks, but it is what it is.

Followed up with some pull-ups, db incline, chest supported rows, and smith machine shoulder press.

Nmowery
03-01-16, 1:11 am
2/29 another day, another squat session, another pr...

Front squat
225x6x3 hadn't gotten this for more than 3 reps previously

Ssb squat
300x10
320x8
340x8

Tossed in a few calf and leg extension sets. Didn't the feel the need to do more...the squats themselves got me pretty good, and I'm trying to not be too tore down when I deadlift in the next few days.

Christman
03-01-16, 5:39 am
Looking strong in here, keep up the hard work brother.

Nmowery
03-02-16, 10:32 pm
Thanks for the kind words...I pretty much figured that no one would bother reading all this - more than anything, I'm putting all this out there to have something to hold myself accountable to. Who knows, maybe someday someone might see all my recounting and ramblings and be inspired by what I'm doing - but in the meantime, I'm just some anonymous schlub on the interweb whose trying to not embarrass himself the first time he steps on the platform.

Anyways...3/2 - overhead press and bench accessory stuff. I've been trying to hit upper body 3x/week, but am going to take it down to 2 days for the last month heading into this meet. along with that, the weights on accessory lifts are getting heavier, reps lower, blah blah blah.

Ohp
185x3
205x3
225xfail - tried this twice because 205 was going up pretty easy. Still not on that level, I guess
205x3 - was a bitch after failing on 225
185x6
155x8

Wide grip spoto press, 245x8, 265x8 - superset with wide lat pulls, 200x12, 220x10

Close grip bench, 205x8, 225x8 - superset with narrow grip cable row, 200x10/10

Dumbbell bench, 100x7/7, superset with db rows, also 100x7/7

Felt strong as fuck today...not that I am, but I felt it. Hit rep pr's all over the place...also switched things up by doing db press and rows last, which murdered my pecs. Time to eat and chill...tomorrow is an off day from work and a deadlift date at 5pm, and hoping that goes as well as today's lifts did.

Nmowery
03-03-16, 7:24 pm
3/3 deadlifts

265x10
335x5
375x3
415x2
465x1
515x1

Rack pull
465x5
515x3
545x2

Followed up with 2 sets of each glute ham raise and leg curls superset with donkey calf raises. Pretty good session...last single was the heaviest I've pulled in a while, and was a real bitch, but I hit all the lifts that my program calls for so its all good in the hood

Nmowery
03-06-16, 10:40 pm
3/6 bench day

Had the last 2 days off from lifting...hit it kinda angry today cause plans to go to the Arnold fell thru so yea...was kinda shitty about missing out on all that

295x3
305x2
315x1
305x3
315x2
325x1
275x7

Dips +90x6/6, superset with pull-ups, +45x6/6/5

Hammer strength shoulder press, 140x15, 160x9/8, superset with barbell rows, 225x8, 245x6/8

First time barbell rowing in forever...had some low back pain a while back and these didn't help matters, so it was nice to smash these out for a few. Dumbbell, machine and cable rows are great, but there's something about just bending over and ripping the bar off the floor till you're fried...

Nmowery
03-07-16, 8:11 pm
3/7 squats

Was one of those days where I didn't really feel like lifting...got off work, ate lunch, laid around...finally dragged my ass to the gym at peak rush hour, but thankfully it's worldwide chest day so the squat rack was sitting empty. Also, if I haven't mentioned it yet, I fucking hate squats. I generally enjoy the shit out of lifting, but there's nothing about squatting that I find appealing - except getting stronger at it. I did watch the pros v bros vid with tark/knotahumanbeing squatting today, and got inspired seeing how deep tark was hitting those reps...pretty sure dudes taint was scraping the ground on each one, so I put it in my head that's how shit was gonna go down for me today.

Ssb w/ reverse band
390x5
410x3
430x3---got the triple I failed on last time I did these
360x8---same reps as my last set 2 weeks ago, but 20 lbs heavier

Front squat
225x6
205x6

Even though the meet I'm prepping for is push/pull only, I'm still going to taper volume and get heavier with the squats as though it's a full power meet. I figure this will help my legs peak at maximal strength so I can hit my goal weight on deads. That said, squats got followed up with some seated calves and a couple leg extensions then I called t a day. Rest day tomorrow, then shits getting real on some overhead press and bench accessory lifts on Wednesday.

Nmowery
03-09-16, 5:58 pm
3/9 overhead press and bench accessory

Smith machine ohp, hit these cause i rolled out of bed with my right shoulder aching, figured it would be better to do these than standing with a barbell
185/195/205x5

Wide grip spoto press, 255/275x8. Superset with with wide lat pull, 200/220x10

Close grip bench, 225/245x8, superset with narrow grip cable row, 200x10/220x8

Dumbbell press superset with dumbbell row, 100x8x2 for both

Pretty good lifting today...threw more weight on the bar with wide and narrow grip presses, trying to get my reps lower, but still hit the same number of reps as I did last week for each. not gonna complain about that...sets gonna get heavier again next week with an eye towards 5-6 reps each. Only 4 weeks left from Saturday so time for shit to get real.

Nmowery
03-10-16, 8:52 am
3/10 early morning deadlifts in an empty gym. Fuck yea.

275x10 - this should have 285, so added 10 lbs to later sets to make up
345x5
385x3
425x2
465x1x5

Rack pull 555x1. This isn't included in my programmed lifts, but it's what I'll ideally be pulling for my 3rd attempt. Thought it would be smart to throw it in from knee height today, then next week from 4", 2" the next, and from the floor for my last workout before the meet.

Followed up with 2 sets of barbell back raises and leg curls, each superset with some donkey calf raises.

Nmowery
03-13-16, 5:28 pm
3/13 bench pressing

305x5
295x5
285x5
275x5
345x1 to a 4 board
265x6 to a 2 board

Workout was supposed to just be a reverse pyramid 5x5, but I wanted to start feeling 345 in my hands since that's my goal weight for the meet. I also didn't want to trash my programming by doing it first and wearing myself out, so I snuck it in there after working sets and before the amrap set. Bad idea...hit it too high on the board, barely got it moving, and needed a bit of help on it. Next week I'll toss it in first to a 3 board, then keep lowering it until I can hopefully get it off my chest the week before the meet.

Followed up with 3 sets weighted pull-ups superset with dumbbell incline press, then 2 sets of hammer strength shoulder press superset with barbell rows.

tark
03-13-16, 8:23 pm
what meet is it that you are doing man? is it close around our area? and if at any point in your training you can make it out to eaton for one of your heavy days by all means come out!! also with what christman said it is never to late to get started...just stick to your goals and don't worry about what everyone else is hitting!!

Nmowery
03-14-16, 7:09 am
http://www.nextgenerationpowerliftingfederation.com/#2868

That's the site for the federation...their nationals are in Newcastle, IN which is about 30 min from me, so there's several guys from my gym who are all gonna hit it up together. I had originally planned to do a uspa meet in nky on that same day, but figured a smaller meet that's closer to home and push/pull only would be a better call for a first go-round. After that I'd like to lift in a full power meet of some sort, and possibly lift in ngpl's worlds in December, since it'll be right up the road in Newcastle as well.

Nmowery
03-15-16, 12:23 am
3/13 squattin'

Front squat
225x8
235x6
245x3x2...ended up like the first time I tried 225, when I thought would hit 5 reps, but has to bail on #4, so I said fuck it and hit another triple

Ssb squat
340x8
360x6
380x2...wanted to get this for 4-5, but the first felt heavier than I thought it would, and second was a grinder, so I just stopped. Thought about hitting another set like with the front squats, but I was just toast at that point.

No accessory lifts at all...just hitting squats and deads these next few weeks. Trying to legit peak for the meet...plenty of time for leg extensions and shit later.

Nmowery
03-17-16, 9:31 am
3/16

What a day...was supposed to work 6:30am-1pm, ended up working until 8pm. Didn't eat much all day, especially past noon because I wasn't prepared to be there all day. When I did get home, I ate, napped for about an hour, then right off to the gym.

Smith overhead press
185x5
195x5
205x5
215x3

Wide grip spoto press, 265x8, 285x5 superset with wide lat pull, 220x8/8

Close grip bench, 245x7, 265x5, superset with close grip cable row, 220x10/10

Dumbbell bench/row superset, 105x7/6

Looking forward to testing up this afternoon before heading out to deadlift

Nmowery
03-17-16, 7:20 pm
3/18 deadlifts

285x10
345x5
385x3
435x2
475x1
535x1 - 10 lb pr
555xfail. Probably dumb to have tried, but the 535 went pretty smooth so I said fuck it and gave it a go

Rack pull, 4" from floor
475x1
535x1
555xfail again. pretty sure I blew my wad trying to get this from the floor. But...shit happens.

Calves ssw/ barbell back raises for 2 sets and I was out

2 more deadlift sessions before the meet...gotta get that 555 from 2" next week, even after failing this week, which should set me up to get it from the floor 9 days out from the meet.

Nmowery
03-20-16, 1:56 pm
3/20 bench...shittiest workout ever

One of those days where you start warming up and everything feels heavy, everywhere is sore and stiff, etc etc

300x3
310x2
320x1
310x1 was supposed to be but first was a grinder so i racked it
320x1 supposed to be 2...grinder again
330x1 would have been a pr, spotter touched it th

After all that, guy who was spitting me offered to let me try out his new slingshot. Sounded good to me, slapped it on and thought I'd hit 345 for a couple singles or maybe a double or whatever. Instead I started pressing my first rep, the slingshot squeezed my elbows in, and the bar pushed straight back. Before my spotter could get under it, the bar fell right on my throat. Thankfully we got it off quick but that shit still sucked, and hurts like a son of a bitch. Thankfully when I sat up I could breathe and talk ok, so major damage averted but goddamm. I really should've dicked around with a lighter weight to get a feel for it first...never doing any shit that stupid again. I hope.

anyways....finished up with a couple sets pull-ups and shoulder press. Then walked outside and dropped my phone getting into the car and smashed the screen. Fuck today, squat tomorrow...

Nmowery
03-23-16, 10:30 am
3/22 squats

First time using my new adidas powerlifts. I had been squatting barefoot like a peasant, and these instantly made everything feel more solid and locked down. Had way more drive and power out of the bottom, and was nice being able to just focus on pushing the weight and not how it was being distributed thru my giant feet.

Safety bar w/ reverse bands
340x5
390x3
430x3...matched previous rep pr. Really wanted to get this for 4 or 5, but #3 was a grinder
450x1...pr
470xfail
430x1
390x5 again would have liked more reps here, but shit happens

Front squat, 225x5x3. These were a little uncomfortable after my mishap the other day, but I had to suck it up. Such is my penance for being a dipshit.

Nmowery
03-24-16, 1:21 am
3/23 bench accessory

after spending all of my prep doing some sort of heavy shoulder presses to start off on my secondary bench day, I thought it would be wise to toss them in last for the next couple weeks...also I apparently strained my rotator cuff in both shoulders during my slingshot mishap on Sunday, so this workout was a real bitch to get thru. The last couple days I've had to pop 800mg ibuprofen as soon as I got out of bed to get shoulder pain to subside to where I can function, and it got out of control while lifting tonight. Anyways....

Wide grip spoto press
275x6
285x6
295x5

Superset those with wide grip lat pulls, 200x12, 220x10, 240x8

Close grip bench
255x5...shitty set. Shoulder pain was kicking in, was sliding all over the bench, etc. just really frustrating lifting.
265x6
275x4.5...almost locked out 5th rep but got stuck at the end of it

Superset with some hammer strength machine rows, 3x10x3

Then tossed in a couple sets of hammer strength shoulder press and preacher curls. Off to bed in a few to sleep 4 hours, work 6:30-5 then go deadlift right afterwards. No rest for the wicked...it's too late for excuses and compromises at this point

Nmowery
03-24-16, 6:59 pm
3/24 - 3 hours sleep, 10 hours work, 1 sweet deadlift session

285x10
365x5
405x3
445x2
485x1x5

Followed up with 2 sets back raises, 185x6

Starting to really see the benefit of pulling 5 singles with short rest on this prpgram. I've noticed the last couple weeks that the 3rd and 4th reps were the best, and today the last single was the fastest and smoothest of all. Now 2 days off the weights before benching on sunday. Also time to start getting serious about making weight, I've been hovering around 250 so I have 16 days to get to 242. Shouldn't be too hard but losing weight isn't something I have much experience with, so definitely going to have be disciplined down the stretch with my diet.

Nmowery
03-27-16, 11:23 pm
3/27 bench day

After a couple warmup sets I just wanted to hit singles, as this is my 2nd to last heavy day prior to the meet. Focus was on a solid pause at the bottom, focusing on leg drive, and holding reps at lock out before racking.

275x1
295x1
305x1
315x1
325x1

Tried 335 to a 2 board but failed that, which kinda sucked. Then hit 275 to a 2 board for 5 reps, superset some pull-ups with incline press and chest supported rows with landmine press.

Nmowery
03-29-16, 11:54 pm
3/29 squats

Once again, with my split I should've done this yesterday, but shit happens...literally. Sewer main across the street backed up into my basement yesterday morning, so I had to take the day off work and clean up dookie all day. Worked 10-10 today then straight to the gym...

Front squat
245x5x3. The 5 reps on the first set were a rep pr, which I was able to match on the next 2. Totally blew my was though, apparently...

Ssb squat
360x1 --hit this for 6 last time I did these after front squats
340x1 -- hit this for 8 last time around. Weights just felt super heavy at the bottom, and I didn't really feel like grinding out a bunch of shitty reps for egos sake.
300x3, 5
250x10

Would have really liked to have beat the reps from 2 weeks ago on the ssb squats, but I'll take the pr on front squats. Last secondary bench day before meet coming up tomorrow, along with last deadlift session on Thursday.

Nmowery
03-31-16, 10:43 pm
3/31 deadlifts

Last deadlift workout before this meet, and not really what I was wanting it to be. I got there after the bunch of guys I've been prepping with, and they had shit all set up for reverse band pulls. I like doing these as a variation, but imo we would've been better to pull straight weight from the floor and get our final openers figured out...but my shit got overridden on that. Anyways...

455x5
495x5
545x3
585x1
635x1
315x10, no bands

Specific setup we used was taking off 200 lbs at the bottom, with tension gone from the bands at just past knee height, so pretty aggressive overall. Hopefully that shit translates well, cause deviating from my peaking program is kind of messing with me now. On one hand, deviating one time shouldn't matter all that much, but I've also hit every lift in my program and things were going well, so it feels like that's completely derailed right now. On top of that I couldn't get in my last secondary bench day yesterday due to my shoulders hurting like a mofo, so we'll see how it all pans out. Of course shit all seems to be happening right down the stretch, but I'm gonna let it roll right off...focus now needs to be on making weight and sticking to my #s, not worrying about shit that at this point is beyond my control.

Nmowery
04-04-16, 5:42 am
4/3 bench

Last bit of heavy lifting prior to meet day. Was kind of concerned about losing some strength on bench since I've had to lay off a bit due to shoulder pain, but killed it in this workout and with little to no pain.

275x1
295x1
315x1
335x1
All paused reps...last rep was a 5 lb pr, and I hadn't paused when I hit 330 previously

315x2
295x3
275x5 to a 2-board

3 sets Pull-ups ss w/ weighted dips, 3 sets cs rows ss w/ hammer strength shoulder press

Gonna do a little bit of legs today and then focusing on making weight by Friday

Nmowery
04-04-16, 11:07 pm
4/4 deadlift/squat

Not sure if this was a good idea, but I guess we'll see...having pulled with reverse bands the other day was fucking with me, I really felt like I needed to feel heavy weight from the floor again. Also, against the advice of some, I feel like going 9 days without pulling would make me weaker. Seems like I retain strength much better having shorter periods between training sessions, so I feel like 5 days is just enough to where I'll be 100% recovered from today. Anyways...after warm ups...

405x1
495x1 will be opener
525x1 2nd
225x3x3 speed pulls with bands to the floor

Squat
225x5x3...these were more just to get some blood going and stimulate shit a bit

Weighed 244 afterwards on scale at the gym, so making 243 should be no problem

Nmowery
04-07-16, 6:43 pm
Stopped into the gym to check weight since my scale is crap...248 clothed. Weigh ins 24 hrs from now, so I'm hoping that no more carbs between now and then, no water after I get up in the morning, and some time in the sauna will get me to 242 without being too tortorous. Right now I have no doubt I can make 242, but really hoping it doesn't require measures that will carry over into my performance friday.

I also heard a while back that a salt bath right after a stint in the sauna works well, and gave that a try Monday...was 248 after 15 mins in sauna, and 245 after a 15 min salt bath. I definitely felt dehydrated after though, so hoping to be able to skip that part of it.

Nmowery
04-08-16, 5:05 pm
Just worked 5am-4pm, ran out and got some knee high socks and straight to the gym. Scale said 243.6, so not shabby for a half-assed water cut over the last 2 days. In the sauna now, hopefully 20-30 min will get me to 242 and then off to weigh in!

Nmowery
04-09-16, 5:15 pm
Quick post during poop break before dl warm ups, but meet is going great and having a great time. Made weight at 240.8, the smashed a big ass steak dinner. Hit all my lifts on bench, 295/325/345, which was my goal when I started prepping. Also got to meet mike Wolfe and shoot the shit with him for a minute, which was pretty rad. Now to wipe, wash, and get prepped for deads!!

Nmowery
04-09-16, 8:38 pm
Just finished up, and couldn't have had a better day. Not only was it a good time all around, but I went 6/6 on my lifts, and hit my goal weights on both 3rd attempts. 345 on bench was a 10 lb pr and was right on the money...555 on deadlift was an easy 20 lb pr. It sucks a tiny bit knowing that I had probably 10 more pounds in me on deads, but it set the national record for the federation, so I'll take it either way.

It was also hella sweet seeing the guys I train with hit most of their lifts, and I'm just as stoked for all them as I am for myself. Getting to throw up weight with mike Wolfe on hand just made things even better...14 weeks of prep was a bitch, and I literally damn near killed myself getting ready for it, but goddamn reaping the rewards of the efforts was sweet!