Well for some reason, despite prepping great, feeling great, not having to cut but like 3 lbs, resting, etc I started to warm up and it was one of those days where just everything felt heavy...happens I guess. Was planning on 622, 674, 701 and ended up missing 674 about 3/4 of the way up. Is what it is...
8 weeks out now from the next one, goals is 617, 639, 661, then maybe a 4th but at 220 lb weight class. So...should be fun...
Minor setback is about back to 100%, strained front delt 4 days before the arnold and just wasn't enough time to heal up so had to call it at 405 there, but waited a week and tried it again and did a fast 585 with no pain at all. So, doing shoulders tonight, then legs tomorrow...chest will be after that. 8 weeks out, no more distractions, no more out of town shit, just train, eat, and get stronger.
so did shoulders and didn't feel any pain...did a lighter workout to test it but went up to 315 for 3x8 on military press and 545 for singles closegrip bench...accessory work was basically facepulls, single arm cable pulldowns, scapular retractions, etc. Feel good, game time.
so...operation get 200 all time world record is going ok, not great because of life stressors but it is what it is...sleep is off but getting better but down to low 230's and will dehydrate about 8 give or take and be on the money in 2 1/2 weeks. Plan is triple body weight and just get 300 kg or 661 at 220 but we'll see...opener will more than likely be a safe 613, then 637, then we'll see if I go right to 661 or take a 4th...current all time record is 600 so should be a good day.
Forgot, did chest last night, did a quick single with 600 and 635, 635 slowed a lot which has never...happened but I know I'm lighter. However the most influential part is that I've strained my lat (months ago) which is causing knots all over my scapula and trap...so getting those worked out, graston, etc.
Back day today, scapula still sore from knots, should affect deads really but bentover rows I need to be insanely warmed up for...should be ok but we'll see
so did back, starting to taper a little for the bench show, so did conventional work up to 645 for doubles, then speed sumo sets with 495 for fast triples...bentover barbell rows with 515 for sets of 5...then some accessory work...then hot tub. Long day...dead.
ok, so shoulder day tomorrow, here's the lineup, we'll see if it changes but shouldn't as it's honestly really easy being an accessory day and only like 13 days out from show...
military press, 315x3x6
closegrip bench 495x3x3
shrugs 765x3x12
ITYs
scapular retractions
face pulls, and some other random shit
have to go early because getting shoulder worked on immediately after and I'm dead to world after that...bruised all to hell and it takes a lot to get into me...but that flat blade on the graston feels like a machete in some muscle fibers...
so, did the workout I listed above, military irriated shoulder a little but we'll see...got massaged after so that was probably about the best case scenario other than just...not hurting. Feel ok though, we'll see how I feel carbed up and rested...sitting at 231 now...2 weeks out
so, after having worked on truck in the sun all day saturday and sunday, all new rotors, brake pads, calipers, lug studs and nuts, spark plugs, plug wires, oil, coolant flush, air filter...etc...I did chest today...probably wouldn't have if it weren't for being this close to the show but it needed to be done, and since one had to be done asap, figured it would all be apart and might as well knock it out on a weekend I didn't have anything planned. So, that being said, shit felt heavy and went up to a decent at best 615...my shoulder being irritated has hindered the middle part of the bench so I focused on that and lockout after that, did pin presses about 4 inches off chest up to 605 for singles, closegrip bench with heavy band up to 500 plus band (roughly 125 in tension at top) and then some accessory and speed work. Just a light leg day, moderate shoulder and tricep day, and light back day before a deload and rest...time is almost here...with the shoulder problems, I'll be insanely happy now to get a triple bodyweight, but still opening over the all time world record of 600...the goal is 602, 622, 639, then possibly a fourth of hopefully 661...either way I'm well over it so will have 3 ATWR in a row which sounds cool...I feel like shit with the diet but get strong/get lean is the american dream...feeling like shit...not so much. So...after this is back up to 242 for full power and then bench only to get the over 700 end of the year.
last few days are tapering down, so deads were speed sumo deads of triples with 500 and bentover rows with 465 for sets of 5...
today I did shoulders and speed chest, so did speed triples closegrip with a pause to 465 and some facepulls, scapula retractions, etc.
Feeling...ok...way worse than when I'm 245, currently sitting 230...so hopefully...I won't lose any more and can dehydrate the rest...wanted to be 235 so may carb and salt load a time or two before this weekend...
yeah got back up to 235 so it's the monday before weigh-ins now and I'm around 233...so will try to stay around 230 until thursday, hit the steam room for maybe 4 ten minute sessions and be on the money. Weigh-in and rehydrate up as high as I possibly can without throwing pvc's, going into afib or just an MI...haha.