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.
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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?
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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 |
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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. :-/ |
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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.
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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 :)
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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?
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I'm not sure. I was going to put it together today, but I got lazy. It might have 2" spacings.
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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 :(
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I'm sure you pay for that spacing. :) Maybe that's why your rack cost 1/4 of most "cheap" EFS racks.
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agreed...not paying them that much money :) travis build yours?
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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.
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that's all it takes.
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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:
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suck dude. those weird sleeping nights are quite the pisser.
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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?
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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.
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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?
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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!
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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.
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