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pfabrizi1
08-07-17, 9:43 am
Alright, I've posted my log from about April leading until now. Took me through a move from New York to Wake Forest, NC and living here alone with my Fiancé has given me the ability to really focus on the things that matter to me, instead of going through the hustle of trying to live in NY. Obviously one of the top things in my life is lifting, and I've been meaning to do another meet since November 2015, but life kept happening.

Now I'm more focused than ever, have a great work/life/lifting balance and I can honestly say after only 4 months living and training here, I'm at my all time strongest. So I've decided to compete on October 28. I have my sights set on certain numbers, but honestly if I'm not there yet I know I'm close. I'd like to Squat 600, Bench 425, and Pull 700. I've had my sights set on that for a while, and I'm getting closer and closer, and I know that I'm getting close to it. If I don't get it this time around I'll be damn near hitting it.

So here's where I'm at as of last week, now these are not true 1RM numbers... I had an extra rep on all of them, so I'd say these would likely be my openers come meet time.

BW - 200.5
Squat - 529
Bench - 385
Deadlift - 639

So yeah I'm a little far off from where I want to be. But this is fully fatigued, after weeks of hard lifting, and not true Maxes. Let's see how far I can take it! Also, for the first 6-8 weeks I'm going to be trying to add on about 10lbs of bodyweight. Tough, but doable.

pfabrizi1
08-07-17, 10:07 am
So today is the first day of my official meet prep. Coming off of a few cycles of 5/3/1, I was going to change it up, but honestly it works so well for me, takes the guesswork out of the progression, and gives me the freedom to throw in accessories as I see fit. I changed it up for today, but going forward I'm going back to 5/3/1, going to tweak some things to build some volume up the first few weeks, and taper down to a peak at the end. 12 weeks out, I shouldn't be foolish and change what I'm used to looking for some magic results. Just going to stay the course, and take whatever progression I get until meet time. If it doesn't end up progressing as far as I want, so be it, I'll get it next time. 4 cycles should bring my Squats and deads up close to 40lbs, and my bench up another 20-30 or so (If all goes as planned)

Squat
154x10
264x5
374x3
445x5
445x5
445x5

Sumo DL
524x6
524x5

Everything today was hard. Harder than it shoulda been. I was due for a hard day anyway, the weights have been too good to me lately.

pfabrizi1
08-08-17, 4:39 pm
Tuesday Morning feeling a bit tired, but ready to lift. Was a little worried coming into today, as its bench day and I strained my pec last week. Though it did hurt a bit and threw me off slightly, I got thru it without much of an issue and it's feeling a bit better. Overall feeling sore as hell, but I'll live. Deadlifting again tomorrow then some light lifting on Thursday.

Pause Bench
154x8
220x5
325x2
350x2
350x2
350x2
350x2
350x2

Chin Up
Bw x 8
bw x 8
bw x 8

Lying DB Tricep Extensio
25x15
25x15
35x10

Flat DB Bench
55x20
55x15

Hanging Leg Raise
8
8
8

pfabrizi1
08-10-17, 9:40 am
Alright so I took yesterday off. It's been a rough week, I'm tired and needed to sleep. I really think I overdid it on Monday and it's really messing me up this week I've been really fatigued and not so hungry. So I woke up this morning, pulled and pressed, went alright but I totally overshot percentages on deadlifts so I pulled way heavier than I shoulda today so I only did 3 sets of singles before moving on to press. I readjusted and should be good going forward. Tomorrows gonna be a lighter day for squat and bench and hopefully next week I'll be back on track.

Deadlift
154x6
264x5
374x3
485x2
551x2
610x1
610x1
610x1

These felt good, though I was supposed to get 2 (at a lighter weight), and the plus side is my grip held it all without any issue at all.

Standing Press
176x2
176x2
176x2
176x2
176x2

pfabrizi1
08-14-17, 8:55 am
Okay so last week was a little rough. I couldn't get up in the mornings and just felt off every day. So I missed Friday morning, which was Squat day, so I made sure to rest up and get it on Saturday. Luckily I was back to normal except for my appetite, but its back today so all is good! Weighed in at 201 on Sunday AM on an empty stomach, so I gotta get to eating! Anyway here goes Saturdays workout, and I'll post this mornings workout separate.

Squat
154x8
264x3
352x2
418x2
475x2
475x2
475x2
475x2
475x2

These felt really strong, and got better as the sets went on, so my legs are on point.

Pause Bench
275x4
275x4
275x4

Incline DB Press
60x15
60x15
60x15

Seated DB Press
50x10
50x10
50x10

Hit some Triceps and Abs but didn't record it here. Great lift overall

pfabrizi1
08-14-17, 9:13 am
This morning, though I was tired I woke up feeling good. Appetites there, strengths there, all is well. Had to hit triples today on bench, followed by some rep work on squats and that's it. Simple, tough, but good. Went thru it without any issue.

Pause Bench
154x8
198x4
264x2
308x1
350x3
350x3
350x3

Squat
154x8
264x5
308x5
385x8
385x8
385x8

That's all. Technique was on point, reps felt nice and smooth. Couldn't ask for more. Tomorrows going to be upper body accessory day, nothing too taxing at this point.

MRmichael.hooker
08-14-17, 10:34 am
Looking good in here man. I saw you mentioned 5/3/1, is that what you've done to bring your Deads up to the number they are? Always like talking shop with guys lifting heavy to see what sorts of training styles they've used and stuff they've done to add strength, especially around deadlifts

pfabrizi1
08-14-17, 1:14 pm
Looking good in here man. I saw you mentioned 5/3/1, is that what you've done to bring your Deads up to the number they are? Always like talking shop with guys lifting heavy to see what sorts of training styles they've used and stuff they've done to add strength, especially around deadlifts

Well to be honest, Deadlifts are one thing I've always kinda strayed off program with. I absolutely hate doing higher reps on sumo pulls and with 5/3/1 at a certain point your hitting 6+ reps on your top sets pretty regularly. Now it could definitely work, I just never gave it a fair shot. I pretty regularly keep my reps below 5 on sumo pulls and save the reps for the deadlift variations, but after this meet I might just do a few cycles of 5/3/1 doing conventional pulls and see how I like it, and if it goes well I'll continue it with sumos.

I did change my mind for this meet prep though and won't be using 5/3/1 even though I've had such success with it, I know that I need more work closer to my 1rm so I'm trying out the "Think Strong" Program from Ben Pollack of EliteFts... Simple but solid program, and coming from a lighter lifter (he competes at 181 and 198) I feel like it could be more applicable to myself who's a similar build. Plus it has a peaking program built in which I really needed since I'm not really experienced in that part.

pfabrizi1
08-17-17, 8:56 am
I didn't wake up early enough to train yesterday morning but I made sure get there at night. First time training at nighttime in a while and it felt pretty good. Deadlifts were strong as hell even with straps (I tore my hand open on my first set without straps...) Then got in this morning to hit some light accessory work, but i'll post that later.

Sumo DL

264x3
374x3
485x2
573x3
573x3
573x3

Standing Press
176x3
176x3
176x3

That was it... Pulls felt awesome every set easier and easier... last set I felt like I had 2 or 3 reps more in me at least which is awesome. Standing presses were easy. So I'm definitely back on track.

pfabrizi1
08-18-17, 8:58 am
This was yesteday's accessory work day. Trying to focus a bit more than usual on pulling since I've slacked a bit on that, and my pushing muscles are getting a little worn, so I've backed off of a lot of extra pressing.

Chin up
BWx8
Bwx8
Bwx8

Seated Press
143x10
143x10
143x10

Chest Supported DB Row
70x12
70x15

Barbell Curl
88x8
88x8
88x8

That was it. Feeling really sore today.

pfabrizi1
08-18-17, 9:16 am
Happy Friday! Big squat day today and of course I was feeling exhausted and sore this morning. Went really great though every set was very smooth and fairly easy. Had at least 2 reps in the tank on each set. Been squatting with just a belt no sleeves

Squat
154x8
264x5
374x2
476x3
476x3
476x3

Pause Bench
305x8
305x8

pfabrizi1
08-22-17, 8:56 am
So after a nice, relaxing weekend I had a really hard time getting any sleep Sunday night... probably relaxed a bit too much during the day lol. So although I was up at 5 (just didn't really sleep at all) I was in no mood to train. So I decided I had to get it done after work, and luckily my Fiancé is very understanding of this when it comes meet prep time. Other times, not so much, but its understandable. So this week is a lighter week, doing sets of 5 and so I wanted to play around with my form and finally set my mind to it. So I squatted in my deadlifting shoes, with a wide stance and lower bar position and wow it felt great. So easy and controlled. So here goes

Squat
154x5
264x5
330x5
374x2
445x5
445x5

Weights literally FLEW. Sticking with this style for this meet, no doubt about it.

Pause Bench
326x5
326x5

These were hard only bc my legs were cramping up.

Close Grip Bench
264x6
264x5

Behind the neck press
110x8
110x10

Hanging Leg Raise
x10
x10
x10

Came home to some nice pasta and turkey meatballs! Awesome!

Altered Beast
08-22-17, 10:49 am
It's fun coming home to a woman who has a hot meal waiting, isn't it? =)

I'm in.

pfabrizi1
08-22-17, 11:31 am
It's fun coming home to a woman who has a hot meal waiting, isn't it? =)

I'm in.

Hell yeah man nothing quite like it especially when you're the one who normally does the cooking. And it was fantastic, turkey meatballs and pasta, perfect PWO meal.
Welcome aboard man, always great to have the support of fellow lifters!

pfabrizi1
08-23-17, 9:15 am
Good Morning! Yesterday I did some light upper back and bicep work, nothing worth writing down really just a variation of pull ups, rows, and curls. Trying not to fatigue anything too much so as to save energy for the main days from here on out... This morning was deadlifts and press. Feeling a little sore and tired, lower back a little off from probably sleeping wrong. Oh well, here goes.


Sumo DL
154x8
264x5
374x3
485x1
522x5
522x5

First set was no straps, second with straps. Grips there, just didn't want to tear up my hands too much or waste too much focus on grip. Coulda easily had another 4-5 reps here, just not the time for that kinda silliness.

Standing Press
161x5
161x5
161x5

That's all. Everything felt real strong and smooth just like it should at this point. Tomorrow will either be light upper body/abs or just an off day depending how I recover. Then Friday will be some squat variation, bench variation and some legs. Looking forward to some heavier work next week!

pfabrizi1
08-25-17, 8:45 am
Happy Friday. Looking forward to the weekend, the weathers gonna be nice, and I could use a little sleep. I lifted last night just some presses, pull ups and abs nothing too taxing. Didn't even log it bc it wasn't really planned. This morning I was back at it with front squats, and for the first time ever, floor presses. Felt really strong on front squats and floor presses were pretty nice for a change.

Front Squat
154x5
220x5
264x5
308x5
308x5
308x5

Floor Press (Close Grip)
154x12
264x5
264x6
264x6

And that's all for today. Definitely a little fatigued so I'm gonna do everything I can to relax and rest up this weekend bc next week the weights get quite a bit heavier. And in a couple of weeks drastically heavier as I move towards peaking. So I need to get my rest, get my head right, and get everything lined up to make life outside the gym as smooth as possible. Will weigh myself on Sunday AM when I wake up and see how its going.. Visually I look a bit bigger and definitely leaner but at this point, weight does matter.

Altered Beast
08-25-17, 10:50 am
Nice! Happy Friday! Enjoy the nice weather!

We got a hurricane on the way down here =\ already started raining.

pfabrizi1
08-25-17, 1:48 pm
Nice! Happy Friday! Enjoy the nice weather!

We got a hurricane on the way down here =\ already started raining.

Thanks man! I know I've been hearing about that hurricane down there. I hopes its not as bad as they've been saying. Still though, hope you and your family stay safe! Went through Hurricane Sandy when I lived in NY, I know it aint fun.

pfabrizi1
08-28-17, 9:15 am
Nice relaxing weekend for the most part. Had some fun at the pool with my fiancé we were having a blast playing catch in the water since it was empty. Been a while since we've loosened up and had fun like that as silly as it sounds.
Waking up this morning, I've got a new strategy for getting my ass outta bed on time. I usually wake up on my own around 430ish, and instead of fighting it and sleeping for an extra 20-30 mins, I figure why not just get up and out. Whats that 20 mins gonna do for me anyway... Today was bench day, and some lighter squats. Really happy with how it went bench wise, squats not so much but it wasn't all that bad. Still trying to find the optimal setup.

Pause Bench
154x8
220x5
264x2
330x2
364x2
364x2
364x2
264x8

Squat
154x5
264x5
330x5
445x3
445x3
330x8

Done. More Pressing tomorrow and some abs and fun stuff

pfabrizi1
08-30-17, 10:12 am
Good Morning! Yesterday, despite hardly sleeping at all for whatever reason, I got in and did some chest/triceps/abs. Light stuff, got a good pump but kept the volume relatively low. As fun as these days are, its time to shift focus to really just nailing the big lifts and using these days more as recovery/maintenance for the big days.

Caught up on sleep yesterday with naps throughout the day/night and actually slept well through the night. Had a dream I was at the meet but forgot to register and weigh in lol.

Here's this mornings lift. Unfortunately had to use straps since I was trying out a different bar and the knurling wasn't that great. The bar had a lot more give than im used to, but handled it well really stayed patient getting it off the floor and felt perfect.

Sumo DL
154x6
264x5
374x2
485x1
585x2
585x3
585x3

Standing Press
154x5
154x5
181x3
181x3
181x3

Perfectly smooth day. All that's left is to nail squats on Friday and I'm right on track. Next begins 6 weeks of peaking, one week of deloading then game time.

pfabrizi1
09-01-17, 8:51 am
Good Morning Happy Friday!
Trained last night after work, needed the sleep in the morning! I decided to take advantage of that and squat yesterday instead of this morning, even though I deadlifted the day before. Good move! Easily hit my triple numbers for a new all time 3rm PR. Based on the ease of it, I'm way ahead of what I previously thought and I'm counting on a solid 575-600 without a doubt. Finally hit what I feel is the perfect form for me at the moment, where I am not going overly deep, but more than deep enough with the right amount of rebound.

Squat
154x8
264x5
308x3
440x3
490x3
490x3
Easy. Had at least another 2-3 reps in the tank.

https://youtu.be/d9ADuWL5wCs

Floor Press
154x12
154x12
264x6
264x6

Done.
This morning did some pull ups, chest supported rows, biceps, chest, and abs. All relatively easy. Looking forward to next week.

pfabrizi1
09-06-17, 9:06 am
Good Morning all! Been a few days, had a nice relaxing labor day weekend with my new kitty! Man raising a kitty is fun, but tough. She doesn't exactly like to sleep at night but its ok! Got to the gym last night for a great bench session, and tonight is gonna be fun with some heavy squatting.

Bench
308x2
340x1
375x3
375x2

Tricep Extension with Chains
35 each side x12,10,8

Close Grip Bench
264x6
264x6
264x6

Wide Grip Bench
154x12
154x12

Ab Wheel (in between sets of close and wide grip bench)
6 sets of 5

Altered Beast
09-06-17, 11:35 am
What kind of kitty? We adopted a cute petite Red Tabby female from the SPCA for our inside kitty. We also had 5 outdoor kitties that we feed (all have been fixed) and are now down to 3 outdoor kitties.

pfabrizi1
09-07-17, 8:47 am
What kind of kitty? We adopted a cute petite Red Tabby female from the SPCA for our inside kitty. We also had 5 outdoor kitties that we feed (all have been fixed) and are now down to 3 outdoor kitties.

Not sure lol I got her from my manager at work whose cat got out and got pregnant so we don't know what her dad was, didn't really ask either lmao. All I know is shes adorable! I'll get a picture up when I can, but shes so much fun! She's grey and white with black stripes so she looks like a tiny little tiger!

pfabrizi1
09-07-17, 8:56 am
So it was squat day again, and another 20lb pr. So shortly before leaving NY I was probably at my peak strength, and I hit a high of 485 for a double. Last week I crushed that with 490 for a triple. And now this week again, with 510 for a triple. This, and bench day yesterday has my hopes high for this meet prep! Considering I have no pains or strains anywhere, I'm feeling pretty great about my numbers. All that's left is hitting my deadlift tomorrow, and I'm ready for takeoff!

Comp Squat
418x2
462x1
510x2
510x3
Easy. Third set was the deepest and easiest! Looking back at the video the first rep was just at parallel judging by my hip crease, but the second and third were deeper and deeper, as well as easier so...

Narrow stance pause squat
374x5
374x5

Did some pull ups, hammer curls, hanging leg raises, and timed hangs all using fat grips to hammer my grip. So happy with my lifting yesterday...

https://youtu.be/4d4X1HffdJo
Top set of squats

pfabrizi1
09-08-17, 9:03 am
Happy Friday All! So todays a great day, 5 months living in NC today, 1 week with my little kitten, 4 months at my job, and the end to a week full of PRs that ended better than I could've asked. Going into this meet prep with all the confidence in the world, much further ahead than I honestly thought I'd be. So lets get to it.

Sumo DL
154x6
264x5
374x2
485x1
550x1
606x3
606x3

Standing Press
154x5
154x5
198x3
198x3

That's it for today. Sore as hell, happy as can be, and ready to rest up for the weekend. If only work would get done with now, lol.

pfabrizi1
09-12-17, 6:27 pm
Alright, game time. 6 training weeks left to go! Decided on going wrapped in this meet, since I'll be trying to qualify for the XPC finals at the Arnold next year. The qualifying total @198 is 1695 and thats regardless of wraps or no wraps. That would mean hitting 575 on squat, 445 on bench, and 675 on deadlift. While I'm very confident in my squat and deadlift, that's a pretty hefty bench to be riding this on, so if I can squat wrapped and hit even 25lbs more it would take a huge amount of pressure off my bench, which I'm looking to realistically hit 425. So today, I squatted in wraps. I only have a set of EliteFts heavy wraps, and I've had trouble learning with them since they are pretty thick IMO. So I worked up to my normal numbers that I'd be hitting without wraps, and didn't have much difficulty with the lift itself, but wrapping and walking the weight out and getting set was a bit uncomfortable. I'm confident with more practice I'll be fine.

Comp Squat

465x2
490x1
515x3
507x3
507x1

Unwrapped
463x3

pfabrizi1
09-12-17, 6:33 pm
Today's Bench workout was a bit harder than i would have liked. Only hit a double on my top set instead of a triple. I might have been able to get it, but I refuse to miss a lift even if I don't hit my target reps in the process. Did a bunch of lighter accessory work afterwards.

Pause Bench
340x2
361x2
380x2
370x3

Close Grip Bench
265x8
265x7

Wide Grip Bench
155x12
155x10

Some light tricep extensions with hanging leg raises from a fat bar. thats it.

So though I didnt hit the 380 for 3, the two reps I did get felt very good. First one flew, second was pretty smooth. Then I hit 370 for a triple after and it wasnt so bad, so I'm not all that upset about today.
Doing some Squat accessory work tm, and pulling on friday.

pfabrizi1
09-18-17, 8:51 am
Alright so I was off from work most of last week so I was too lazy to post up all my workouts. I usually post them up at work lol (don't tell!) I'll post up the basics of what I did, leading up to deadlifting heavy on Friday, and now back to squatting today. Still a bit sore, but I'm dialing the volume way back this week cutting a bit of accessory work and dropping to 4 days per week instead of 5.

Wednesday 9/13/2017
Squat (no wraps)
440x3
440x3
440x3
440x3
440x3

Standing Press
154x5
154x5
209x2
209x2
209x2

Thursday
Pause Bench
330x3
330x3
330x3
330x3
330x3

Bunch of light work for chest, triceps, shoulders.

pfabrizi1
09-18-17, 8:56 am
Ok so here was the big one. Deadlifted on Friday. Went a little off plan here, since I really mis-gripped my top working set so only hit it for a double instead of a triple though the weight was very easy. This bothered me, so I threw on straps and ramped up the weights. Foolish? Maybe, but I hit every set without much trouble.

Sumo DL
485x1
545x2
575x1
606x2 (mis-gripped bar)
640x1
640x1

Conventional DL
374x3
374x5
374x3

2nd set of 640 sumo pull

https://youtu.be/_ET110siLoA

pfabrizi1
09-19-17, 9:03 am
Good Morning! So yesterday was a big squat day for me, and I was excited to try my new Inzer Grippers! Definitely liking these wraps much better, they aren't as stiff as my old ones which feels awesome. So here it goes, Hit every set like I was supposed to and not too difficult either besides being thrown off balance a bit by using a different rack, and the wraps a bit.

Squat
154x8
264x5
352x3
462x1
Wraps on
490x2
515x1
540x2
529x2

Wraps off
375x5
375x5
375x5

That's all no accessory work besides those back down sets. Not training today, I know this week and next week I will need all the recovery I can get. Next week will be the heaviest of this meet prep and I'll base my attempts off of that. This weeks lifts, if they continue to go well, should be my first attempts judging by how they feel.

540 Squat x2
https://youtu.be/lpCGVG45eg4

pfabrizi1
09-21-17, 8:56 am
Good Morning! Yesterday was Bench Day. Going for a huge PR. Was pressuring myself hard about this because I honestly wasn't so sure about this one being that I didn't hit 380 for a triple last week, just a double and not the easiest one either. So knowing I had to hit 400 for a double yesterday was a bit of a stretch, but I was determined. Let's see how it went!

Pause Bench
154x5
220x3
264x3
330x2
360x2
380x1
400x2 GOT IT! Second rep was a fight, I'll admit but I wouldn't give up on it. First rep was easy as anything though. All the heavy tricep work I've done this past year really paid off when it came to grinding out the top part and finishing it.
390x1
390x1
390x1 All Easy.

Close Grip Bench
264x3
287x3
309x3

Wide Grip
154x15
154x15

400x2 Video
https://youtu.be/rFl8ofy4940

Either tonight or tomorrow night is DL Day. 640x2 is the plan, gonna give it a go without straps. Shouldn't be much of an issue I've handled 640 a few times recently and it wasn't all that bad.

pfabrizi1
09-22-17, 8:50 am
Deadlift Day! Was either going to do it yesterday or today, and yesterday felt right. I went home, played with my kitten, made dinner, then left for the gym determined to finish this week strong. I was honestly a little iffy about deadlift day. Yes, its my strongest lift, but I put higher expectations on myself for it. My main concern was my hamstrings that were still stiff from last week and squatting Monday, and if my grip would hold up for a double at 640lbs since it hasn't been there the past few weeks for lighter weights. Got to the gym, got right to it. Here goes

Sumo DL
154x5
264x3
352x2
485x1
573x2
610x1
640x2 PR Hit it, no straps, easy pull. Grip was fine first rep, had to hold on for my life on the second but I made it and held at the top for a second.
620x2 Strapped up for this set, as there wasn't a need to test my hands any longer today.

Called it a day there feeling triumphant over the weights this week, and putting me right in the path of finally hitting the numbers I know I can hit this meet. Next week is heavy singles, which I know is going to be a challenge as well but this week has my head in the clouds. These are all easy opening weights that gives me a respectable total regardless of how next week goes, which I am planning on making those my 2nd attempt weights.

640x2 Sumo
https://youtu.be/fl7JemgdgL0

pfabrizi1
09-26-17, 8:50 am
Alright this is it, big "testing" week. Haven't worked up to a 1rm in a long time and I was anxious to do so. Last night was Squats. The gym was surprisingly busy it was kinda cool having a bunch of people around lifting, some O-lifting, some general conditioning stuff, just a nice change of pace from being there basically by myself. The plan was to work up in singles to a top set of 570, way more than I've ever handled before on squats. Getting used to the whole wrapping thing, and feeling a little more steady with it.

Squat
154x8
264x4
330x2
440x1
Wraps, Belt on
515x1
540x1
570x1 EASY! Deep as hell, shot right up, this was the easiest set of the day. 600 is mine in a month. Could've prob had it today if I wanted.
555x1
540x1
540x1

That's it. Hit 570 for a huge PR, felt steady, easy and fast. Bench is next.

570lb squat PR
https://youtu.be/2Yw_Dt8x4hg

Altered Beast
09-26-17, 11:58 am
Put some weight on the bar!!! =)

Easy! I like Inzer Grippers myself.

pfabrizi1
09-26-17, 12:50 pm
Put some weight on the bar!!! =)

Easy! I like Inzer Grippers myself.

Yea man I'm gunning for 600 at the meet putting me on a great track for a 1700 total, I was kinda surprised by how easy this was!
Actually your recommendation in the knee wrap thread I posted inspired me to get them, and I couldn't be happier that I did... they are awesome. So thanks to you for that!

Altered Beast
09-27-17, 11:00 am
Yea man I'm gunning for 600 at the meet putting me on a great track for a 1700 total, I was kinda surprised by how easy this was!
Actually your recommendation in the knee wrap thread I posted inspired me to get them, and I couldn't be happier that I did... they are awesome. So thanks to you for that!

That's great! That is what this place is for, helping fellow lifters.

pfabrizi1
09-28-17, 9:24 am
That's great! That is what this place is for, helping fellow lifters.

Amen Brother, much appreciated!

pfabrizi1
09-28-17, 9:32 am
Squats were a success, now on to Bench. All these weights are PR's so I'm definitely anxious to try, even though I know I've prepared well for it leading up to this. 420 was the target last night, and warmups were feeling a little rough as my joints are a little tender from all the heavy shit the past few weeks. Once I got to 400, I was good. 420 was next up and I was ready to do it.

Pause Bench
154x6
220x4
264x3
330x1
380x1
400x1
420x1 Speed was good. Got some real strong leg drive out of the bottom and didn't slow from there. Real happy with this.
405x1
405x1

Close Grip Bench
330x2
330x2
264x5
264x5

Flat DB Flies
55x10


Done. Today is DL Day. Today is the day I'm most anxious about.

pfabrizi1
09-29-17, 8:48 am
Didn't hit 670, got everything easily leading up to it... Almost got it but my grip wouldn't hold after what seemed like forever to get it to finally pop off the floor with all the bending of the bar. I'm pretty upset about it, but I know I've got 3 more weeks to train and I needed a fail like this to light the fire under my ass and kick it to the next level for these next weeks. Volume goes back up next week.

MRmichael.hooker
09-29-17, 8:56 am
Didn't hit 670, got everything easily leading up to it... Almost got it but my grip wouldn't hold after what seemed like forever to get it to finally pop off the floor with all the bending of the bar. I'm pretty upset about it, but I know I've got 3 more weeks to train and I needed a fail like this to light the fire under my ass and kick it to the next level for these next weeks. Volume goes back up next week.

Man, as I've been coming back from getting hurt, I've hit this scenario so many times. I remember thinking "You were deadlifting in the 600s weekly, 405 is nothing" and then my grip would give out or I couldn't get the bar off the damn floor. I'd be pissed. One time, I may or may not have kicked a shaker cup... (hey, it's a small gym and I was by myself lol). But I'd get that 'fire' and drop the weight to 225 and just punish myself with reps until I was going to collapse. Next week, I'd hit 405. Then before I realized it, it was 425. Then 455. And the weight started climbing back up to what I felt was getting respectable again. Same shit with Squats. That 'fire under my ass' is the greatest thing you can have when it comes to this. You'll crush 670, because you're mad.

Altered Beast
09-29-17, 11:21 am
Don't sweat it! Precisely why I never hit 1RM's in training, EVER! I'll stick to 2-3 reps and determine my 1RM from either a 2RM or 3RM. Plenty of 1RM calculators out there.

Shouldn't put that kind of pressure on your self. It will mess with your head and may carryover to the meet! Save big PR's for the platform because odds are, you'll smash PR's due to being rested and peaked.

All is good! Just work on that grip d00d =)

pfabrizi1
09-29-17, 4:12 pm
Thanks Brothas I appreciate the support. I know I'll get that damn weight! I'm not going for a 1rm again until meet day, so no more pressuring myself like that anymore. Definitely mad but still optimistic, since regardless I'm still way farther than I ever have been so progress is always wonderful!

pfabrizi1
10-03-17, 8:54 am
Alright new week, back at it. Weights dropped this week so I upped the volume and added in some extra accessory work. Felt nice to get a pump again, looking forward to getting back into higher volume after this meet.

Squat
264x5
352x3
Sleeves on, Belt on
445x2
Wraps on
470x1
495x3
485x3
Wraps Off
374x5
374x8

Standing PRess
154x5
176x5
176x5

Lying DB Extension
35x12
35x10
35x10

Incline DB Press
60x15
60x15
60x15

All Done. 2 More heavy squat workouts to go! Fucked up my left elbow/tendon or something pretty bad on my heaviest set of squats its in quite a bit of pain today, but whatever I'll deal with it no time for little issues.

MRmichael.hooker
10-03-17, 8:57 am
Fucked up my left elbow/tendon or something pretty bad on my heaviest set of squats its in quite a bit of pain today, but whatever I'll deal with it no time for little issues.

Ice ice baby

Altered Beast
10-03-17, 12:07 pm
Take shitloads of hyaluronic acid as well as Flex. I take additionaly HA 3x's a day in the double strength version by NOW Foods. REALLY works!

pfabrizi1
10-04-17, 10:07 am
Ice ice baby
Yea did a little icing and its feeling better, not looking forward to benching with it though!

Take shitloads of hyaluronic acid as well as Flex. I take additionaly HA 3x's a day in the double strength version by NOW Foods. REALLY works!
Honestly that reminded me that I haven't taken a damn thing for my joints for at least 6 months or more besides the occasional fish oil/CLA. Really should've thought that through lol

Altered Beast
10-04-17, 11:27 am
Honestly that reminded me that I haven't taken a damn thing for my joints for at least 6 months or more besides the occasional fish oil/CLA. Really should've thought that through lol

LOL!

You're going to be shocked how good your joints feel when you add those two to the mix.

pfabrizi1
10-06-17, 8:52 am
LOL!

You're going to be shocked how good your joints feel when you add those two to the mix.

I know man your right. I feel beat up but not as bad as expected considering I don't really take good care of my joints!

pfabrizi1
10-06-17, 9:01 am
Alright so I have 2 workouts to catch up on, Wednesdays bench session and this mornings deadlift. Definitely feeling beat up this week but getting better by the day since this is a lighter week.

Pause Bench
154x8
220x5
264x3
330x2
345x1
365x3
365x3
365x3

Hit some light conventional pulls to stretch out my hamstring, and then some pullups on a fat bar with timed holds after each set.

Here's this mornings deadlift.

Sumo DL
154x5
264x4
374x3
485x2
554x1
585x3
573x1

That's all. No straps, and focused on really getting a nice smooth pull off the floor without jerking or anything. If I can be patient and stick with it, once it breaks the floor its not stopping. I just have to focus on making sure I get in the perfect position off the floor and really pull the slack out first. Funny how the bar bending so much more with heavier weights will affect technique so significantly.

pfabrizi1
10-13-17, 10:41 am
Alright I haven't posted at all this week been busy training, entertaining 2 kittens (yes, we decided to adopt Hailey's littermate), and relaxing for once. My Fiancé passed both of her insurance licensing exams this past weekend so we've been enjoying the week of her not having to study every night finally! This was an extremely productive week of training, hit lifetime prs on all 3 lifts fairly easily. Here goes the main lifts of the workouts.

Monday
Comp Squat (Wrapped)
475x2
500x1
525x3 PR

Thursday
Sumo DL
560x2
590x1
620x2 (sweaty hands otherwise would've had 3... grip really not an issue besides the sweat factor lol)
620x4 (strapped) PR

Today (AM)
Pause Bench
154x5
198x5
264x2
315x2
365x1
385x3 PR
385x2

On to next week. Looking to hit 2rep PRs on all lifts for my last full week of training before the meet! Feeling 100% confident in my numbers so far!

pfabrizi1
10-17-17, 9:13 am
Alright on to the last real squat session until meet time! Kinda sad! I took my time warming up, since all I'd be doing is going in, hitting a 2rm, and leaving so I wanted to get some work done. Forearm pain was kinda intense warming up but it felt better as I went heavier... no time for silly things like that right now. Here goes

Squat
154x8
264x5
308x3
374x2
418x2
Wraps on, belt on
500x2
525x1
555x2 PR
Easy... The descent is honestly harder than the actual squat trying to keep balanced with the wraps. Once I get in the hole I have no doubt about getting it up, so having spotters, a monolift, and safety straps will give me more confidence on the way down no doubt. Benching today, and pulling on Thursday.
Real happy to know that my squat is exactly where it needs to be. It's a good feeling knowing I'm prepared.

Altered Beast
10-17-17, 11:25 am
Gotta drop much faster when wearing wraps or you won't get any rebound out of the hole! Plus descending too slow in wraps puts too much tension on the muscles and you'll most likely miss the lift.

pfabrizi1
10-18-17, 10:22 am
Gotta drop much faster when wearing wraps or you won't get any rebound out of the hole! Plus descending too slow in wraps puts too much tension on the muscles and you'll most likely miss the lift.

Yea I know, I've been working on that especially this past week. I know I have the strength to blast up the weight from the hole at this point so as long as I get down stable enough, it will come up!

pfabrizi1
10-18-17, 10:31 am
Alright last bench workout here we go! Felt super strong yesterday, form on point as it should be at this stage.

Pause Bench
154x5
220x2
264x2
330x1
365x2
385x1
405x2
416x1

Ok so 405 was supposed to be for 2 sets of 2. The first rep flew up and the second was relatively easy, but I didn't want to go for another and struggle. I knew the 1 rep strength was there so I loaded up another 10kg and smoked 416, bc I wanted to get a better idea of a decent opening number. Now, I did irritate my pec/bicep tendon, but its not all that bad it will be fine by the meet.

pfabrizi1
10-20-17, 1:54 pm
Alright so this is it, the last real training session before my meet. Though conditions weren't the best, didn't sleep much the night before and was feeling a bit off, I had to get it done. Deadlifts have been on and off every time I train so if I can get it done on an off day, then after a week of deloading and resting I can definitely get it done come meet time. I was supposed to hit 650x2 for 2 sets, but due to being off a bit today, my hands being pretty torn up I just stuck with getting singles and just being 100% confident in a 650 pull without overdoing it and going heavier.

Sumo DL
264x4
374x3
485x2
590x2
620x1
650x1
650x1

So that's what I did and I felt good and am now perfectly confident going into my meet. Just gotta sit down and really set my attempts, rest up, and make any diet adjustments I might need to make weight.

MRmichael.hooker
10-24-17, 8:33 am
So what are you hoping/projecting for the meet?
Also, when/where is it at? Around Raleigh area?

pfabrizi1
10-30-17, 10:51 am
So what are you hoping/projecting for the meet?
Also, when/where is it at? Around Raleigh area?

So... I WAS hoping for at least a 1700 total... Squat 600, Bench 440, Deadlift at least 660... However the meet was cancelled on Thursday. Meet director was hospitalized and they couldn't transport the equipment and all that by Saturday. I had already made weight and everything, all set to go.. I'm real upset about it and I understand things happen but there could've been some kind of back up plan I would assume. Sure I had family visiting so we took advantage of the extra time we had together but still, I did spend a considerable amount of time, money, and effort prepping for this meet and was hoping to qualify for next year's XPC at the Arnold.

So, moving forward... I figure last week now counts as a de-load, so this morning was back to business. Got a whole plan worked up for the next 6 weeks, then will adjust accordingly. I'll go back to posting in my regular log and start up a new competition log when I choose my next meet. I'll post up top weights from this competition cycle to wrap it up..

Training cycle Maxes
Squat (wrapped) 570
Bench 420
Deadlift 650

MRmichael.hooker
10-30-17, 1:43 pm
Daaaaaaamn man. Well, at least you’re still stronger lol