Friday
week 10 day 4
SQUAT
up to 515 for 4 singles
*not bad
BACK EXTENSIONS
2 sets of 10
*used my glutes on these
I also practiced wrapping my own knees. I was told by a lifter I respect greatly that the Inzer Gripper wraps are very good and easy to wrap yourself. I don't like having to rely on someone at a meet, so it will be good to use them. He doesn't even pretension them... I'm looking forward to getting my hands on a pair.
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
1/14/12
1/13/12
BENCH PRESS
Thursday
week 10 day 3
BENCH PRESS
up to 365 for 3 singles, then 2 sets of 2 with 405 using the slingshot
*will probably up the weight next week
Weight yesterday was 312 in the morning but by afternoon it was 310.5.
This morning it was 312 again. I guess I did something wrong sometime yesterday.
Mens Sana in Corpore Sano
week 10 day 3
BENCH PRESS
up to 365 for 3 singles, then 2 sets of 2 with 405 using the slingshot
*will probably up the weight next week
Weight yesterday was 312 in the morning but by afternoon it was 310.5.
This morning it was 312 again. I guess I did something wrong sometime yesterday.
Mens Sana in Corpore Sano
1/10/12
SQUAT
Tuesday
week 10 day 2
SQUAT
up to 455 for 4 sets of 3
Definitely better today than last week. I'm going to skip the assistance work on squat until I feel 100%. One of my goals is to get to the point where I have 1 hour workouts every day... not going over. I need to get my work capacity up!
weight today was 313
Mens Sana in Corpore Sano
week 10 day 2
SQUAT
up to 455 for 4 sets of 3
Definitely better today than last week. I'm going to skip the assistance work on squat until I feel 100%. One of my goals is to get to the point where I have 1 hour workouts every day... not going over. I need to get my work capacity up!
weight today was 313
Mens Sana in Corpore Sano
1/8/12
3-24-12 NASA Meet Plan
As of right now, I plan to compete in the March 24th NASA meet.
My training plan, including planned openers, can be found at the link below.
LINK
All sets are singles unless written in "sets x reps" format.
The first two days are more "volume" days (I call them fat guy volume days because no self-respecting bodybuilder or athlete would consider that to be high volume) and I'm hoping to get some functional hypertrophy as well as a better ability to stay with the weight and strain (more time under tension). Maybe it's all broscience, but I'm gonna try it.
The other two days are heavy singles. I know these work for me, so I'm gonna continue to use them.
There are no planned deloads. I will take time off or go light when I feel I need to.
There are no planned deadlift days. I have always pulled conventional but last summer I started pulling sumo. I think it suits my body type better and I hope it will keep my back healthy longer. I will dead lift sometimes on Tuesdays when I feel like it.
The plan is to run everything with straight weight, but if my training partner is using bands or chains, I'll just run those with him (except on my heavy days) and lighten up the bar weight a bit.
Mens Sana in Corpore Sano
My training plan, including planned openers, can be found at the link below.
LINK
All sets are singles unless written in "sets x reps" format.
The first two days are more "volume" days (I call them fat guy volume days because no self-respecting bodybuilder or athlete would consider that to be high volume) and I'm hoping to get some functional hypertrophy as well as a better ability to stay with the weight and strain (more time under tension). Maybe it's all broscience, but I'm gonna try it.
The other two days are heavy singles. I know these work for me, so I'm gonna continue to use them.
There are no planned deloads. I will take time off or go light when I feel I need to.
There are no planned deadlift days. I have always pulled conventional but last summer I started pulling sumo. I think it suits my body type better and I hope it will keep my back healthy longer. I will dead lift sometimes on Tuesdays when I feel like it.
The plan is to run everything with straight weight, but if my training partner is using bands or chains, I'll just run those with him (except on my heavy days) and lighten up the bar weight a bit.
Mens Sana in Corpore Sano
BENCH PRESS
Sunday
week 10 day 1
BENCH PRESS
up to 325 for 4 sets of 3
*biceps tendon (lower attachment) got a little tight on the last two sets
CSR
4 sets of 10
*2 overhand, 2 neutral
LAT PULLDOWN
3 sets of 10
I was burned out after this. The carb backloading thing is really helping me out, I think. Down to 313 this morning. 300 should be easy by meet day at this rate.
I took last Thursday and Friday off because last Sunday and Tuesday felt like torture. I was just tired, weak, tight... all the things you DON'T want to be. I've been jamming a tennis ball into my legs and I think I'm in better shape this week. Starting training early for the 3-24-12 NASA meet because I missed out on the bench meet I had planned to do. No use crying over spilled milk.
Mens Sana in Corpore Sano
week 10 day 1
BENCH PRESS
up to 325 for 4 sets of 3
*biceps tendon (lower attachment) got a little tight on the last two sets
CSR
4 sets of 10
*2 overhand, 2 neutral
LAT PULLDOWN
3 sets of 10
I was burned out after this. The carb backloading thing is really helping me out, I think. Down to 313 this morning. 300 should be easy by meet day at this rate.
I took last Thursday and Friday off because last Sunday and Tuesday felt like torture. I was just tired, weak, tight... all the things you DON'T want to be. I've been jamming a tennis ball into my legs and I think I'm in better shape this week. Starting training early for the 3-24-12 NASA meet because I missed out on the bench meet I had planned to do. No use crying over spilled milk.
Mens Sana in Corpore Sano
1/4/12
SQUAT
Tuesday
week? day?
SQUAT
up to 455 for 3 x 3
a little ugly, but I got through it. NEED TO WORK ON MY TISSUE QUALITY
bench-only meet Saturday... 425 is the goal
Mens Sana in Corpore Sano
week? day?
SQUAT
up to 455 for 3 x 3
a little ugly, but I got through it. NEED TO WORK ON MY TISSUE QUALITY
bench-only meet Saturday... 425 is the goal
Mens Sana in Corpore Sano
1/2/12
BENCH PRESS
Sunday
week? day?
BENCH PRESS
up to 315 x 1
BAND TRICEPS
2 sets of 20
MMMEEEHHHH
I hate the week before a meet...
Mens Sana in Corpore Sano
week? day?
BENCH PRESS
up to 315 x 1
BAND TRICEPS
2 sets of 20
MMMEEEHHHH
I hate the week before a meet...
Mens Sana in Corpore Sano
1/1/12
2011 review, 2012 plans
Since it's typical to do this sort of thing, I'm going to recap 2011 and lay out my basic goals for 2012.
My only meet in 2011 was in March. It was my first meet in knee wraps and I had some high hopes for my squat. It didn't end up going well for me and I ended up with a weight 10 lbs less than my 2010 PR without wraps. I set a small PR in bench press and a bigger one on the dead lift. I thought it was strange because I barely pulled at all before that meet. I plan to keep that sort of plan up, even though I've switched from conventional to sumo. The sumo has gone okay, but I haven't pulled anywhere near 500 in the gym, so I definitely have a ways to go. The main reason I switched was that it is easier on my lumbar spine. Anything I can do to prolong my lifting career and still set PRs and compete will be good.
My personal/work life kept me from competing the rest of the year. Even so, I was able to set some pretty solid PRs. My best squat in knee wraps is now 605 and bench press is 405. I've been squatting and benching twice a week and have used the slingshot extensively in my bench training.
Below are some videos:
DLs from September:
Squat PR
Bench PR
For 2012, I will continue my 4 day/week routine with two bench press and two squat sessions. On occasion, I will pull instead of squat. Barring extenuating circumstances, I plan to compete in 4 meets. 3 full meets in March, July, and November and a bench only (or bench/deadlift... haven't decided) meet next weekend.
My goal for squat is 675 (knee wraps). Given that I've gained a lot of weight, I really think this is doable. I need to improve technique, which is part of the focus of my training set up.
For bench, I hope to nail a 450 lift. I think if I keep up the slingshot work, I can get there.
As for dead lift, I have a more modest goal. I'd like to get above 525 sumo.
If I can put this all together at a meet, I can get a master total.
As for diet, I hope to stick strongly to Carb Backloading. I plan to get down to 300-305 and stay there consistently. If I can put on some muscle and get down to 305, I'll consider my diet a success.
Mens sana in corpore sano.
My only meet in 2011 was in March. It was my first meet in knee wraps and I had some high hopes for my squat. It didn't end up going well for me and I ended up with a weight 10 lbs less than my 2010 PR without wraps. I set a small PR in bench press and a bigger one on the dead lift. I thought it was strange because I barely pulled at all before that meet. I plan to keep that sort of plan up, even though I've switched from conventional to sumo. The sumo has gone okay, but I haven't pulled anywhere near 500 in the gym, so I definitely have a ways to go. The main reason I switched was that it is easier on my lumbar spine. Anything I can do to prolong my lifting career and still set PRs and compete will be good.
My personal/work life kept me from competing the rest of the year. Even so, I was able to set some pretty solid PRs. My best squat in knee wraps is now 605 and bench press is 405. I've been squatting and benching twice a week and have used the slingshot extensively in my bench training.
Below are some videos:
DLs from September:
Squat PR
Bench PR
For 2012, I will continue my 4 day/week routine with two bench press and two squat sessions. On occasion, I will pull instead of squat. Barring extenuating circumstances, I plan to compete in 4 meets. 3 full meets in March, July, and November and a bench only (or bench/deadlift... haven't decided) meet next weekend.
My goal for squat is 675 (knee wraps). Given that I've gained a lot of weight, I really think this is doable. I need to improve technique, which is part of the focus of my training set up.
For bench, I hope to nail a 450 lift. I think if I keep up the slingshot work, I can get there.
As for dead lift, I have a more modest goal. I'd like to get above 525 sumo.
If I can put this all together at a meet, I can get a master total.
As for diet, I hope to stick strongly to Carb Backloading. I plan to get down to 300-305 and stay there consistently. If I can put on some muscle and get down to 305, I'll consider my diet a success.
Mens sana in corpore sano.
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