T Nation

First Meet


#1

HEY
This is my first meet and I have been training pretty hard for it. I hope some of yall would look at this workout and give me a few pointers. I would also like to know when I need to start incorporating my knee wraps and bench shirt into my training.
Week 1-3
Monday: ME Bench
Bench Press 5x50%,5x60%,5x75%,5x80%,3x85% 2x90%
JM Press 8x65% 8x70% 8x70%
DB Military 8x65% 8x70% 8x75% 8x75%
Seated Rows 10x70% 10x70% 10x70% 10x70%
Reverse Pec Deck 10x70% 10x70% 10x70%
External Rotators 12x50% 12x50% 12x50%
Roman Chair 10x45lbs. 10x45lbs. 10x45lbs.

Tuesday: ME Squat/Deadlift
Squat/Deadlift 5x50%,5x60%,5x75%,5x80%,3x85%, 2x90%
Good Morning/Snatch Grip 8x65% 8x70% 8x70%
Romanian Dead/ Pin Pulls 8x65% 8x70% 8x75% 8x75%
Farmer Walk 2xDB80lbs. 2xDB80lbs.
Lateral Raises 10xDB25lbs.10xDB25lbs. 10xDB25lbs.
Curls10x95lbs. 10x95lbs.10x95lbs.
Back Extensions 10x45lbs.10x45lbs. 10x45lbs.

Thursday: DE Bench
Bench Press 10x30% 3x50% for 6 sets
Broad Press 5x60% 5x70% 5x75%
Incline Press 8x60% 8x70% 8x70%
T-Bar Rows 10x3 plates 10x3 plates 10x3 plates
Reverse Pec Deck 10x70% 10x70% 10x70%
External Rotators 12x50% 12x50% 12x50%
Roman Chair 10x45lbs. 10x45lbs. 10x45lbs.

Friday: DE Squat
Box Squats 10x30% 3x50% for 6 sets
Seated Good Mornings/ 8x65%,8x70%,8x70%
Snatch Grip Deadlifts
Leg Curls 10x70% 10x70% 10x70%
Lateral Raises 10xDB25lbs.10xDB25lbs. 10xDB25lbs.
Curls 10x95lbs. 10x95lbs. 10x95lbs.
Hex DB Grips 30sec.xDB30lbs. for 3sets
Back Extensions 10x45lbs.10x45lbs. 10x45lbs.


Under 200 lbs Progress/Update Thread
#2

How bout giving us pounds instead of percentages. And when is your meet?


#3

Week 4-6
Monday: ME Bench
Bench Press 5x190lbs 5x225lbs 5x285lbs
5x300lbs 3x320lbs 2x340lbs
JM Press 8x135lbs 8x145lbs 8x145lbs
DB Military 8x70lbs 8x75lbs 8x80lbs
8x80lbs
Seated Rows 10x200lbs 10x200lbs 10x200lbs
Reverse Pec 10x115lbs 10x115lbs 10x115lbs
External Rotators 12xDB15lbs 12xDB15lbs 12xDB15lbs
Roman Chair 10x45lbs 10x45lbs 10x45lbs

Tuesday: ME Squat/Deadlift
Squat/Deadlift 5x245lbs 5x295lbs 5x370lbs 5x395lbs 3x420lbs 2x445lbs
Good Morning/Snatch Grip 8x200lbs 8x215lbs 8x215lbs
Romanian Dead/ Pin Pulls 8x225lbs 8x240lbs 8x255lbs 8x255lbs
Farmer Walk 2xDB80lbs 2xDB80lbs
Lateral Raises 10xDB25lbs 10xDB25lbs 10xDB25lbs
Curls 10x95lbs 10x95lbs 10x95lbs
Back Extensions 10x45lbs 10x45lbs 10x45lbs.

Thursday: DE Bench
Bench Press 10x145lbs 3x190lbs for 6 sets
Broad Press 5x225lbs 5x265lbs 5x285lbs
Incline Press 8x185lbs 8x215lbs 8x225lbs
T-Bar Rows 10x135lbs 10x135lbs 10x135lbs
Reverse Pec 10x115lbs 10x115lbs 10x115lbs
External Rotators 12xDB15lbs 12xDB15lbs 12xDB15lbs
Roman Chair 10x45lbs 10x45lbs 10x45lbs

Friday: DE Squat
Box Squats 10x205lbs 3x250lbs for 6 sets
Seated Good Mornings/8x100lbs 8x110lbs 8x110lbs
Snatch Grip Deadlifts
Leg Curls 10x100lbs 10x100lbs 10x100lbs
Lateral Raises 10xDB25lbs 10xDB25lbs 10xDB25lbs
Curls 10x95lbs 10x95lbs 10x95lbs
Hex DB Grips 30sec.xDB30lbs for 3sets
Back Extensions 10x45lbs 10x45lbs 10x45lbs

Hope that is satisfactory and my meet is on august the 26 in woodstock,GA. Sorry about the week mix up. They are correct now.


#4

Dude I just had my first meet this year and I did well because i relaxed the night before, got a good night sleep and asked my trainer 2 nights before to go over each opener. Good luck man, e-mail me if you need any adivece. O and I havent used anything but belts and I got to states and did okay. But the reason why the team im on didnt do better was because all the other teams had them.


#5

thanks man. I'm pretty fuckin nervous, but i think ill do ok. Right now i'm lookin at my lifts being:
Squat: 545
Bench: 390-405
Deadlift: 520
at 213lbs
I'm not real sure what my openers should be or even how to go about deciding them.


#6

It looks like a good program. Obviously you need to switch your ME exercises up at least every three weeks. Also, incorporate some speed pulls after your DE squats.

The main thing I would say is that you need to go over 90% on ME days (at least sometimes, though I would say most of the time). Go up and hit some 1RMs on 2 board, close grip inclines, box squats, reverse band deads, etc.

Bear


#7

Alright, well you'll just want to get as strong as you can for the next (how many weeks til meet?). And when your 3-4 weeks out figure out what you want your opener to be (a semi-hard weight) and just work to crush the hell out of it. So, when you get to the meet and you hit your openers they feel easy and give mucho confidence.

Learned it from the best. Also, they openers should be tough but 100% do-able.


#8

My lifting team has a philosophy that your opener should be something you could nail for 3 in the gym. So even if you're having a terrible day you don't bomb the fuck out.


#9

Bigred,

Here's a great article by Jim Wendler on picking your openers:

http://www.elitefts.com/documents/openers.htm

Good luck at your meet and enjoy yourself.

Rick


#10

You need to start using your bench shirt now expecially if you've never used one. Use it about every other week, you wont get alot stronger raw at this point but u just have to bring up your lockout and get good in a shirt.

And you should definately up your percentages on your dynamic effort squats. I know they say like 50-60% of your 1RM, but westside always refers to a suited max. So if you are using 50% or so of you raw max you need to up your weight a little. And you should also be doing 2 reps on speed squats and not 3 per set.


#11

Thanks alot guys you have been a real help. Yall will probably be hearing more from me in the weeks to come preping for my meet.


#12

your opener should be a lift thats heavy for you but that you are 100% sure you can press, even on a crappy day. dont be stupid and try to open with somehting big, do something you can do for 3reps with no bench shirt on! trust me, my husband has been competing for 20 years and hold regional, state and national records. good luck man! lift big!


#13

If you try to open with something that you can bench 3 times with no shirt on, and you use a shirt in a meet that fits right, there is no way you will be able to touch with that weight. You'll have to go heavier.

Go about 25-40lbs less than your PR. If you feel comfortable making bigger jumps i would suggest a bigger jump. First attempt is light, 2nd attempt is a 5lb PR, 3rd attempt is go for broke.