Journal leading up to PL competition
 

I have a competition coming up on July 31st in Bristol, VA. I'm going to keep a journal so I can look at what I'm doing. I've not been following a specific template or program. Hopefully I'll be able to get my training sorted out by doing this.

Squats - 1X5, 3X3, 1X2, 1X3
RDLs - 1X12, 2X8, 2X5 w/ a 10 second hold at the top to finish

That's all I did tonight. I'm training in a barn at the house I'm renting. It has shaky floors, gaps in every piece of siding, no heat, no a/c, it's dusty... And it was windy, in the 40's, and raining like hell when I lifted this evening (7:30-9:00). The shitty training facility will be my most frequently used excuse for my lackluster training up until the meet.

good on ya sir...hope you do well.

Sounds like a pretty Rocky-esque training facility. lol

Good luck with the competion. I hope you do well.

IW

i wonder if there will be any punching of hanging pig carcasses during this training time period?

Your new gym sounds awesome!
Good luck with your training for your comp!

Good luck.

What numbers are you planing on hitting ? I am assuming it's PL'ng and not strongman.

I'm doing one on the 31st also :)

What you been up to TALO?

How is your training going and what happened to your journal!?

iW

Thanks guys. I'll go out on a limb and list my openers...I should be completely comfortable with these weights by the time the meet rolls around. I'm not sure about bench, but I can take a wild guess. There's no telling where I'll be with my bad shoulder 2 months from now though. Oh, and I'll be lifting raw of course. :)

bench - 250 to...275?
squat - 415
dl - 505

No, that would be too much like cardio. I just sit in an old rocking chair between sets. :)

Push press - 1X8, 3X5, 1X4
Bench press w/ swiss bar + chains (1-2 sec pause on the chest) - 3X5
BB rows - 1X8, RP set w/ 4 iterations

Looks like my volume is perpetually low. I need to add in more accessory work. :-/

I'm still peeking in every once in awhile :)

since my gym closed and I've been forced to go to the rec center ( which is not a lifters dream ) I've had to change my style around .

I'm also in the middle of putting my own gym together. Bought a cage and I'm making my own weights , just going to pick them up now.

I hope your personal gym turns out great. I need to get a power cage soon. A friend of mine let me borrow her portable/adjustable squat stands. I've been using those for the past couple months. Hopefully you can get everything squared away soon and start training the way you want to.

This is from yesterday...

Rack pulls (bottom pin) - 3X5, 1X2, 2X1
Good mornings - 3X5
Front squats - 3X5
Band leg curls - 3X5

Bench - 5X5
Supine rows - 4X12
JM Press - 3X5
Curls - 1 RP set

Skipped yesterday since my wrists were a little iffy. I injured my left wrist about 2-3 months ago. Today was the first time I was able to do any reasonably heavy press without having to wrap my wrists. My elbows reminded me today why I don't do JM presses. I've done them once this year now, so I can work them in again once next year. Maybe.

subscribed, sir :)

5/20/2010

Squats - 2X5, 1X3, 3X1
Good mornings - 4X8
Band leg curls - 4X12

Bench - 3X3
Military press - 3X8
Pull ups - 3X8
OH Tri Ext - 3X8
Curls - 3X8

This makes the second week that I haven't been able to arch my back on bench. It hurts my back. I took a weight that I would typically do for 6-8 and it aggravated my back on the first rep. So I put my feet on the bench and just concentrated on speed for those 3 triples with the same weight.

Deadlifts - 4X8
Hyperextensions w band - 4X8
Front squats - skipped
Good mornings - skipped

My hand has been messed up. I couldn't have my hand on the bar for front squats or good mornings. Hopefully it will heal soon. It's just one of those nagging injuries that's easily aggravated.

I got my new hyperextension today and used it. I'll put together my new power rack tomorrow since I'm not training. I got both for a grand total of $410 including shipping. :)

enjoy the rack sir. 1" spacings between holes?

I'm not sure. I was going to put it together today, but I got lazy. It might have 2" spacings.

I would say closer to 2" probably because the hole itself is probably the better part of 1".

Sounds sweet though. Let us know how it works out.

IW

elite builds their racks with 1" spacings between holes...wish mine had it :(

I'm sure you pay for that spacing. :) Maybe that's why your rack cost 1/4 of most "cheap" EFS racks.

agreed...not paying them that much money :) travis build yours?

No, I was going to have him do it until I ran out of money. Then I bought one for a little cheaper than he could make it. This rack is crappy, but I think it will do the job.

that's all it takes.

If it doesn't fall down on you, you're good. lol

IW

My back has been messed up since sometime Thursday night. I was supposed to train Thursday, but I pushed it back till Friday morning. I slept with my back in a weird position that night and it's been hosed since. I could barely walk for the past two days. I couldn't sit for longer than 10 minutes & even laying down has been painful. I just got up an hour ago and I've been able to stand completely upright. It still feels like hell, but I think it's doing a little better. I put 45's on the swiss bar to do some pressing last night, and that was all I managed to do. It was so bad that I just limped back to the house after I got the plates on the bar. Maybe I can try some light pressing today.. :arg:

suck dude. those weird sleeping nights are quite the pisser.

Swiss bar bench - 4X5
Push ups - 4X20

I got the rack halfway put together while I was bench pressing. What a piece of shit it is...but I think it will do the trick. :) My back started to get seriously inflamed so I went inside & did some push ups. It sucks because I can't even walk out to the barn without breaking a sweat, much less train without getting drenched. I'm hoping I can do a light "lower" workout this week. Hopefully sitting in an office chair all day doesn't set me back.

you stretching the hell out of those hip flexors?

No, but thanks for asking. That will definitely help. Maybe if I do that I can stop walking around like I just got corn holed. Work sucked today. Being stuck in my awful work chair for most of the day absolutely sucked.

Saturday 6/5

OH press - 4X5
Supine rows - 12, 8, 5, 3
OH tri ext SS w/ curls

I think I did a light upper workout a couple of days before this, but I don't recall.

Squats - 1X5, 3X3
RDLs - 3X12
Hypers - 3X8 (BW)

I can't wait to see how I feel tomorrow. Nothing went horribly wrong tonight...the only back pain I felt is when I lifted the bar out of the rack to squat. It was the initial compression that hurt. I felt pretty strong despite the 2 week break. I hope I can build off of this session.

This is a shout out to my buddies that lifted in Nashville this weekend.

Derek Wilcox (198) squatted 900, benched 500, and deadlifted 665 for a total of 2065.

Jared Skinner (220) squatted 1035, benched 600, and deadlifted 680 for a total of 2315.

This was Jared's second powerlifting meet. It was a meet PR for both of them. Both were lifting equipped. They both broke all kinds of records doing it. I just wish I could have been there.

did you have to stay home for your candle making business?

Those are some incredible lifts. Congrats to them.

IW

Amazing lifts ! What Fed ?

I went to a meet last weekend to help load the bar , fuckng thing took 13 hours , prob the best workout I've had in months :)

didn't see any 1000lb + squats like your buddies , but the 100kg class ( that I should have been in ) had lots of 900+ all geared of course. Spottng for that stuff is great !

Congrats to your friends.

congrats to derkypoo and friend!

Haha no I went to visit my family. They lifted at the Southern Powerlifting Federation (SPF) Nationals. I love going to meets. I always find them draining even as a spectator. It's awesome seeing people squatting +900, benching +600, and pulling +700. Those guys are pretty incredible. And when you have people lifting way beyond those numbers, it's surreal.