DL
Competition Deads: warmups and then singles w/ 405, 435, 455
Pause-Deads: 3 sets
Chest Supported T-Bar Rows: 3 sets
Weighted Back Ext: 2 sets
Abs: 2 sets
Last week was my '1' week and being that I have a bit more than 2 weeks until my meat prep, the plan was to do my '5' week again, then the week4 deload, then start prep. Got in there for deads and just felt like focusing on near max weight and going through a mental checklist with my form. Shins upright, chest up/out, arms locked, and most importantly, lats locked. As I crept up into the mid 400s, the weight was going up relatively easy. So after 455, I said fuck it, loaded 470 on the bar with 40lbs of chains, to give me 510 at lockout, the number I want to hit for the meet, and just missed it. But its there. I know it. Probably wasn't the best idea to basically add 60lbs all at once to go over my best ever PR, or to do it basically 'cold'. But I never said I was the smartest man in town.
510 will be nothing! Keep grinding.
AKA TreeTrunkLegs
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
So I'm right in that awkward position where I have two weeks until meat prep starts. So this past week, which ended today, I just went in there and did some slightly heavy singles with some gear; slingshot, chains, etc. A conjugate type workout just to have some fun for a week. Next up, I'll deload for a week and then start my meat prep, 8 weeks worth, for July 3.
Pure Focus Gym
Brick NJ
ME Lower
Box SQ w/ chains (bar weight + ~80lbs chain at the top): bar, 135x5, 185x3, 225x3, 275x3, 315x2
Free SQ w/ chains (same): 225x3, 275x2, 315x2, 345x1 (so roughly 425lbs at the top)
Block Pulls, sumo: a few sets of doubles up to 405x2
Leg Press: 2 sets
Sumo SLDL: 2 sets
Abs: 2 sets
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Deload week. No need to post weights for it. For each day, I'm just working up to my training max, hitting a single with that, and following up with light assistance work. This weekend marks 8 weeks out, so I'll be starting the meat prep (again). Squats will lead off with singles after the working sets. Probably Saturday.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Weight felt really heavy today .. and I felt lethargic. Got the work in, but felt 'off'. On the ride home, I felt a weird feeling in my left arm. And realized it was from the needle that drew blood from me earlier today. Then it kinda made sense as to why I felt 'off'. Because just 2hrs prior, I had blood drawn for routine blood work. Yup.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
I see you grinding away my brother. Good shit. Keep pushing.
Peace, G
I took a nice cruise through Brigantine yesterday. I try to keep that place on lock down for you. Drove past that pub we ate at after that one ABC. Tried to find my own way to Brigantine Fitness on memory alone, without using a GPS. I failed. I'll try again next week.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
BP
Competition Bench: warmups followed by 3x5 (top set 255) [a set of pullups between each]
2-Board Press: 3x3 (top set 285)
DB Press: 3 sets
Reverse Grip Bench on Smith Machine: 3 sets
Face Pulls/DB Hammer/Overhead DB Ext: 2 rounds
SQ
Competition SQ: warmups followed by 3x5 [top set 335]
SSB SQ: 3x3
Single Leg Press: 3 sets
GM on PowerSQ: 3 sets
Abs/Calves: 2 rounds
*That wraps it up for my '5' week. Tomorrow I head into my heaviest week of prep. At 6 weeks out, I'll doing heavy singles with 85% and 95% of my meet goal. So I'll be working up to 485 on deads, 315 on bench, and 440 on SQ.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
This workout kicked my ass. The 430 flew up. The 485 was rough, almost as if it was a max PR attempt. As usual, with my deads, the weight exploded off the floor with ease and then stalled at the knee area. Gotta keep grindin' on that weak point. It'll come.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
This workout kicked my ass. The 430 flew up. The 485 was rough, almost as if it was a max PR attempt. As usual, with my deads, the weight exploded off the floor with ease and then stalled at the knee area. Gotta keep grindin' on that weak point. It'll come.
I've found hitting that weak point as a Secondary Movement when you're already fatigued is the key to getting my Deadlift to move! I hope you have them same success.
I've found hitting that weak point as a Secondary Movement when you're already fatigued is the key to getting my Deadlift to move! I hope you have them same success.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
After this deload, the next deload will be a week out from the meet. So this week is smooth, easy weights. All 3 movements have me working up to a 5 rep set with ~60% of my training max. So the weights aren't taxing, but I'll be utilizing the sets to focus on form and technique. All the heaviest movements have been done. As per the 5/3/1 for PL template, I've done singles with 85%, 92.5% and 95%. After this deload week, I'll hit up one more week where I'll be taking 85% of my projected numbers for a single and then shutting it down for the remaining time. Just the 5/3/1 sets/reps. No max reps, no secondary assistance movements. Just the main work set followed by some light assistance. Gearing up. Numbers feel good. Weights feel good. Let's keep it rollin'.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
Now that this week is in the books, my heavy lifts are done. Aside from the standard 5/3/1 sets/reps, no more heavy singles will be stroked until meet day.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."