This is the first of a 3 workout meet prep/evaluation of openers. Should be fresh for this, although I have been upping cardio/ interval training, including hiking up one of the highest peaks in VT over the weekend (aright, this clearly isn't as impressive as it sounds, but I'm a fat and bloated 177 right now). Nevertheless...
Today is 3 sets of heavy triples, Thursday is 3 sets of 70% x 5 and Saturday is back to heavy before the week off. I realize going heavy just a week before the meet is not ideal, but I'm coming off of a deload week anyway, so what the hell...
Squat
45x10x2
135x10
185x8
225x6
275x5 (belted)
320x3
335x3
345x2 (2nd one high)
Projected Opener: 335
Bench Press
45x10x2
95x10
135x8
155x6
185x5
225x3
230x3
235x3
Projected Opener: 235
Deadlift
(%^^$%@#$#$%!#$%!$@# my back is always tight coming off of a week+ of rest. Definitely gonna do something light in the days leading up to the meet to keep my lower back loose. Anyway, it is my humble opinion that these weren't at full capacity. Maybe that's just my ego talking, I don't know)
135x10
225x20
315x6
365x4 (belted)
405x3
435x3 (felt hard)
455x3 (these flew up)
475xF (455 is easy peasy and this is heavy. Go figure.)
475x1 (which, given my submaximal training is actually a 20 lb PR...but screw it, I'm still not happy.)
Projected Opener: 455/465
Goal for saturday is to triple 475. Not that I'll push myself to breaking point to get it, but I think I'll feel a lot better lower back-wise.
Tuesday, June 1, 2010
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Sidebar: the Mass. State DL Record in 181, Junior is 551 lbs. My goal is to put that out of sight by the time I hit 24 in roughly 20 months.
ReplyDeleteDid you just hit PRs on SQ + BP (for triples) and DL (for a single)? Anyway, some suggestions and remarks about what we talked about last time:
ReplyDelete-- Keep eating everything in sight (unless you're already at 180). If there's nothing in sight, open the fridge.
-- Thursday is 70%, but it's 70% of max triple on Tuesday, so ...
SQ: 235 x 3 sets x 5 reps
BP: 165 x 3 sets x 5 reps
DL: 320 x 3 sets x 5 reps
KEEP EGO ASIDE!!!!!!!!!
-- Dump cardio / interval training until after the meet, except for very light cardio.
-- I suggest to open even lighter:
SQ: <=325, BP: <=230, DL: <=450.
-- Don't go crazy on Saturday, just try to hit the same numbers: 335 + 235 + 455.
-- Delete the sidebar. Let your lifting do the talking.
Awesome progress shanker
ReplyDeleteBRIAN!!!!!
ReplyDeleteThanks man, be making a Z appearance any time soon?
Yes, and I will be at the competition too (not competing). I've been lifting irregular and weird hours lately because of some other stuff, but I should be back with the crew shortly!
ReplyDelete