T Nation

Obi's Training Log Meet Prep


#1

I’m going to do my first meet in April. At least that’s the plan told my wife I wanted to do it and it’s on my B-day so… hopefully it’ll work out. Hoping to break the State record in the Novice class. Nothing special but kind of fun. It’s the NASA-sports fed for those that are reading.

Just going to track my workouts, comments and questions are appreciated

Monday (deadlifts) doing the Vince Annelo routine have a spreadsheet if anyone is interested

Deadlifts (all beltless)
225x10
265x5
315x3
355x2
405x1 felt pretty good
445x1 felt pretty smooth little slower than I’d like but I haven’t felt another over 405 in 2 months on the Deadlift

Rack pulls
405x5
445x3
495x2

Chins
BW 8x3

DB rows
80 3x10

I’m going for a 565 deadlift for the Meet record I believe in the 242.5 weight class is 515 or so. I’m running this routine based on a 525 pull. I’ve done I believe 525 or 535, so we’ll see how it goes


#2

In … Doing my first meet in 2 weeks myself. Best of luck.


#3

Thanks, you too, what weight class are you in and what are the numbers your going for?


#4

220 raw without wraps. Id like 500/300/455 we’ll see. Definitely attainable lifts for me but like I said first meet so I’ll be picking conservative openers and going from there.


#5

Tuesday was Bench
Flat bench (hand placement)
307.5x3 (pinky on ring)
307.5x3
307.5x3 (ring on ring)
307.5x3
307.5x3 (middle on ring)
307.5x3
Super set with Seated row
205 6x5

Floor press
255x8
255x7
255x6

superset
T-bar row
155x3x8

INcline bench
225x8
225x8
225x6

Wednesday (Curls, calves, complex
I can’t curl anything I’m working on get a 135
65x10
65x10
65x10
85x5
85x5
85x5
105x3
105x3
105x3
115x1
115x1
115x1

Super set with seated calves
115 10x10

Complex (85 lbs) little over 7 mins
Row
Clean
Front squat
Press
Squat
Good morning
Deadlift


#6

500 lb squat impressive. I haven’t done over 455. curious that you squat is that much higher than your deadlift. Just cause my deadlift has always been higher than my squat. Been trying to bring them a bit closer. I’m looking at using wraps, but all my lifts so far have been w/o. Going to start throwing them on to get used to them see what happens. Some say you can overload a little bit like 5-10%. and who doesn’t like moving more weight.


#7

Im short (5’6") with a very naturally thick lower body, wide hips and big waist. Im basically built for squatting. The thick waist and my short arms consequently give me very shitty leverages for pulling lol so I am working with what I have been given. I’ve tried sumo - which feels so much more comfortable in my set up - but still am stronger pulling conventional. Recently ran a cycle with deficit pulls to target my weak point off the floor. We’ll see if that pays off at the meet.


#8

I’m 6’1, I have the opposite issue my lower body is skinny and my upper pretty thick. I think I’m going to get a 405 tng bench this year. I do sumo for fun but definitely like conventional better, deficit pulls help me a bunch off the floor hopefully you’ll see the same.


#9

Thursday squats
barefoot(skele-toes) beltless

345x6x3 all reps felt pretty good will increase to 355 next week goal is to get 365 barefoot and beltless then throw on my OLY shoes beltless work my way up to 405 W/O a belt, we’ll see

Front squat going to bump up to 225 next week
205 3x8

Reverse lung these really torch my core by the end of the workout
135 3x6


#10

Saturday’s workout

Overhead press (Fat gripz)
175x5x5

superset
lat pulldowns
175x5x8reps

DB high incline press
85x3x8

Arnold press
60x6
60x7
60x6


#11

Monday (deadlift
225x10
265x5
315x3
355x2
4055x1 EMOM

315 3x5 double paused deadlift

Weight chin
BW +25x4x3
BW +25 2x2

BAck extension
3x12


#12

Tuesday (Bench)
Always overload with a slingshot warming up only did 365 for a single today
315x3
315x3
315x2
315x3
315x2
315x2

superset with Seat cable row
215x6x5

Floor press
255x3x8
superset
t-bar
150x3x8

DB incline
85x3x6


#13

Wed. (curls, calves, complex)

Curls Straight bar bell
67.5x10
67.5x10
67.5x10
87.5x5
87.5x5
87.5x5
107.5x3
107.5x3
107.5x3
117.5x1
117.5x1
117.5x1

Seated calves 115x10x10

Complex with 87.5 (6,5,4,3,3)
Row
clean
front squat
press
back squat
good morning
deadlift

under 7 min


#14

Thursday (Squats)

Barefoot Beltless
355x6x3

Front squat
225x2x6
225x1x7

Reverse lunge
135x2x6
135x1x7


#15

Saturday (overhead press)

Push press
185x3
225x3

Overhead
177.5x5x5
superset latpulldown
180x5x8

INcline DB press
85x3x8
(dropped a 85 lb dumbbell on my foot) decided to finish my workout, by the time I got home my sock was covered in pull and my toe looked awesome, my wife was very excited to fix me up, haha, she’s a nurse and loves wounds. Didn’t break or anything just a little tender

Arnold press
60x3x6

Squat overload
495x 5 paused at the 7th setting in the rack


#16

Monday (deadlift) 3rd week of Anello routine

Week 3
Deadlift Reps Deadlift from knee height Reps
525 45.0% 235 10 80% 420 5
525 50.0% 265 5 88% 465 3
525 62.5% 325 3 97% 510 2
525 70.0% 365 2 All belt less except rack pulls
525 80.0% 420 1
525 88.0% 465 1

Chins-

Bw 3x5 legs straight out

DB row
90x3x10


#17

Tuesday 1-26-2016 (Bench)

Wasn’t feeling the best so worked some pause benching hit a PR

Paused bench
315x1
325x1
335x1
drop set
225x16
135x30
barx50

Misc Rows

Seated and bent over


#18

Thursday (SquatS) Stressful day wasn’t sure if I was even going to workout, but won the battle and made it in, very glad I did.

Squat (put on oly shoes)
365x6x3

Front squat
225x2x8
225x1x7

Toes is still pretty tender so I didn’t do any reverse lunges,


#19

Highlight the last almost week,

Got my goal set on Overhead press 180 at 5x5 move up to 182.5

Deadlift hit my work goal of 420 5 singles EMOM

Bench hit my goal set and reps 6x3 at 315 move up to 322.5

Squats are tonight 375 beltless 6x3


#20

Overhead press
182.5 3x5
182.5 1x3 + 2 push press
182.5 1x4 + 1 push press

Bench
322.5 1x3 and 5x2

Deadlift worked up to a 480 single