Back...Into the Deep End

Pancakes are one of many favorite food groups:)

SQ will be fine; I’ll hit my 320 meet goal in 5 weeks,be happy, and then move on. Sad to say, I haven’t out pulled my grip yet. Again, I’ll hit 370 for my meet, be VERY happy, and then move on. As I’ve told Karen, I think I tried a mixed grip FOR 1 SET, both ways, with 135. That’s it. Just to find which hand goes under/over, will be an adventure.

On a better note, my Meet buddy, is ahead of schedule for his goals. He just did SQ/BE triples at 15lbs under his goals (6 weeks out), DL is easily on track. He’s gonna be awesome that Sunday for sure.

Sunday night at Iron Warrior; 5 weeks out.

Started with a 2 hour trip to the gym; F**king joke, but I got there. Went off the rails after that…

BE: Started using Kilo plates, worked up to mod-easy 3’s, and then checked the weight, and did the following:
3x3@ 232/ 1,1,2,3 reps at 232.
3x3@ 225, plus some singles.
DB high Inc: 8’s @ 50,60,70,70,70.

SQ: sets of 3; 3@ 135/ 1@ 185,225,255,275/ 3x3@ 285/ 3x3@ 225. I don’t know; I just squatted, and stood up. Felt good.
Best SQ work I’ve done in 3 weeks I recon. Anyway, may be my opener, on the way to my 320+ meet goal.
Onward and Upward.

Edit: DL after, 4x3@ 225, 'cause why not.

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Aren’t they the ONLY food group!?!?!?!

Tues; Secondary SQ/ press day.

SQ: 3x3@ 135, 3x3@ 185
Ham curls: 8’s at 120,135,150, 3x8@ 165
Close stance SQ: 4x4@ 185

Incline press: 5@ 135,155, 3x5@ 175. I was pausing these; trying to pull/squeeze the bar down and lock it in place, then power up.
Seated rows: 8’s @ 130,140,160,180,180
Face pulls 5x8@ 100

Thursday:

BE: Warmed up to 6x3@ 242.
Face pulls: 5x10@ 120
DB high inc: 8’s @ 50,60, 3x8@ 70’s

That was all.

Friday 7/1

DL: Warmed up to 6x3@ 305.
3" blocks: 3x3@ 275
Hammer row: 2x6@ 185/ 3x6@ 225.

Front SQ: 5@ 95,135,135/ 2x3@ 185.

Thurs/Fri both went well. Felt like decent volume going though the workouts; doesn’t look like much now.

The coming week is the highest volume/ highest intensity of the whole training cycle. All main lifts are weights I’ve hardly touched yet

The power of Iron Warrior strikes again!

Sunday 7/3; 4 weeks out today. Scheduled for highest volume/weight of my training so far.

Warmed up a bit different, with good results. Needed 295 for working sets. SQ max from last Dec.= 303; meet goal is 320.

SQ: 3x3@ 135/ 2x3@ 185/ singles at 235,265,285/ 6x3@ 295 (PR of sorts) 2x5@ 225.

BE: 3x3@ 165/ 2x3@ 195/ singles at 220,230/ 240x 2,2,3,2/ 3x5@ 220. I was alone; set of 3 felt alright, held back a bit on the rest.
Facepulls: 10@ 100/ 4x10@ 120/ 10@ 100.

Jumping up with singles was great! Less work you know; good practice also.

Rock On.

Congrats on the " PR of sorts" 4weeks out, I bet the OCD is running rampant now…lol

Thanks; I wouldn’t know what you mean…

Actually, I’m not so bad :slight_smile: Had many other things going on these days; training has been the ‘break’.

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Tuesday: Extra Leg/ press volume.

Seated Ham- 5x10
leg Press- 5x10
DB mid inc- 4x10
Hammer Inc- 5x10
OHP- 5x5

Hard, nothing crazy. Setting up for long/hard Thurs and Fri lifts.

Getting down to it now. 3 1/2 weeks out. I have a well laid plan, using JTS peaking/taper ideas ect; trying NOT to repeat mistakes of last December. Main one was backing off to soon, getting bored to death, and being flat/stale for the meet.

Shrinking Quad Syndrome is hard to deal with; I only lose weight from my legs. Minor diet tweaks + anxiety= weight lose. Not a surprise.
Onward and upward.

EDIT: I AM still getting stronger as training goes along; so there’s that.

Thursday, 7/7: Wash Park Rec.

Shooting for 8x3@ working weight for bench; got close.

BE: Worked up to 4x3@ 250/ 3x3@ 245. Paused first reps.
Close grip: 3@ 245, 235,235
V-bar pulldowns: 6’s @ 115,130, 3x6@ 145

SQ: sets of 3; 2@135 & 185/ 225,245/ 2@ 265.
Leg Press: 4x8@ 480 paused.

Friday @ Iron W.

Did not warm up very well; rushed into lifting.

DL: Worked up to 330 X 1,1,2,2,3,3,1,1.
4" blocks: 3x3@ 310
Hammer row: 8’s @ 185,205,185,185
Hanging leg: 3x8. Big finish.

Sunday is 21 days out. Last day high volume/high intensity. Hitting SQ: 4x3@ 300/ 4x3@ 265, plus other stuff.

Well, not THAT HIGH.

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Training looks good Z, here is to a good meet !

Thanks OG.

3 weeks from RIGHT NOW: weighed in at 180-182, wearing a super-cool outfit (the best part really), and ready to go.

Later today, I have SQ session, including another 3rep max PR@ 300; per training schedule.
What a treat.

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It’s close. Stay the course. You’re going to do great.

Yes, yes I will. But I did get my ass kicked by SQ last night; last week was a better measure of progress.
Thanks, see ya soon.

Sunday night at Iron Warrior.
Got there at 6, was alone from 615- 730 when I left. Not much to see anyway.

SQ: Warmed up with 3’s, about 6 sets. Did 5 singles from about 195 to 285. Hit 303 (old max) for a single. Walkout/hold @ 320; just to feel my meet goal. Then tried 303 again, crashed into the safeties, was grinding but recovered the rep (perhaps the worst on record) and that was it. Hit 1 @ 265 and was out to catch a bus.

Last week was 5x3@ 295: I’m holding on to THAT instead.