meet prep week 3, dirty deads. form work

FIRST DAY WITHOUT BACK PAIN, all it did was get a little tight like normal as if it was actually getting worked. which is telling me, my form was like shit.
alot of tension on the inner thighs, so gotta find a way to condition myself for it, plus I am putting my feet way out like right next to the plates. but for sure keeping my chest up more, and less rounding.

The bar I am using, is not a deadlift bar, it is thicker, and there is basically no slack to pull out, but I like training with it because it makes shit hard, and then when I pull with a DL bar, even 30 lbs heavier feels lighter.
135x2  3 sets i believe.
175x2 2 or 3 sets.
225x2  3 sets?
275x2 working sets. 5-6 sets.

 really happy with the form. first time pulling in months were I was able to PAIN FREE do some type of deadlift variation. maybe I should of done some deficit pulls because my speed off the floor was doo doo but its all gravy.

RDL's - saw a video of JL holdsworth talking about RDL's and really focusing on squeezing the glutes and not making it a lower back exercise so that is what I was trying to focus on.
185x15. 3 sets.

Overhand hold
275x10seconds. 2 sets. this was cake, time to step the weight up.

GHR
bodyweightx15  3 sets. time to start adding a band or 5lbs

glute bridge
205x15  4 sets.  - this things always make me fart.

pulldown abs
120x10. 5 second hold on each rep.   4 sets.  so beat I went light on these. but will for sure step the weight up in the weeks to follow.

meet prep week 3 military mondays

bar in front x10
bar behind x10
65x5
85x5
100x3
125x5
140x3
155x4

pull up 15lbx3

Seated dip
230x15  4 sets.
180x25  2 sets. trying to make sure I do not let it bounce off bumpers. 

pull up 15x3

lat pulldown
180x15 KILLER  4 sets.   note to self. DO NOT EAT OATMEAL BEFORE TRAINING

pullup 15x3

rear delt, bent over DB work
25x25  4 sets.

pull up 15x3 BARELY

bicep curvy bar +blue fat grips
bar+30lbs  x25   4 sets.
"super set" with plate row machine, shrugs  45x15. 4 sets

sled rehab, bicep has been feeling weird, shoulders starting to ache a little as bench and military are finally getting closer to max.

front raises there and back
face pull there and back.
bicep curl there and back.

meet prep week 2 squat

barx5
barx5
95x5
135x5
165x3
198x1
working sets
235x3
265x3 belt
300x7 belt

unrack 365. feel it. so manly

front squat
185x5   3 sets. paused

leg press
4plates each side  x10  5 sets.
blast set 2plates, 25, each side.  30 reps

seated calf raises
100 rep challenge, working outer calf

meet prep week 2 bench day

barx10
barx10
95x5
125x5
145x3
working sets
175x3
200x3 paused
225x5.  decently happy with the 225 for 5 but the bar should be moving a lot faster on the lighter sets.

close grip incline
150x10  3 sets.
db incline 40x20 plus 5 spoon presses    2 sets

barbell rows with belt
165x15   4 sets.

face pull
110x25  4 sets.

reverse fat bar curl
45 x 25.   4 sets.

meet prep week 2 military monday 21 oct 13

barx10 infront of head
barx10 behind head
65x5 close grip
85x5 regular
100x3 close
115x3 regular
135x3 close
150x6 using belt to help back

bodyweight pull up x10

seated dips - gotta do these because regular dips tear my shoulders/elbows up. but they are awesome
230 plate weight x15   4 sets.
160x25  2 sets.

pull up x 7

lat pull down
195x15  4 sets.

pull up x6

side delt raises 20x25  4 sets.

reverse curl
45x30  4 sets.

pull up x 5

meet prep week 2 deads

chiro says to take it easy. I was only kind of listening to him but after today I am deciding to really do that now. so I guess I will only be doing "speed" pulls with no more than 315 to keep my back from getting all locked up and having me limping the rest of the day. I guess I will just try to do them as explosive as possible, and do that for the next 7-8 weeks until the meet then take the weeks off when I go home and just do recovery type work. hopefully those 7-8 weeks before the meet I can start getting in some RDL's because my back wont be so fucked.

all these deads are done with the stiffest bar in the gym, and done at about a 1 inch deficit. I figured make it suck up until 2-3 weeks out from the meet.

135x5 overhand
175x3 overhand
225x3 overhand
275x2 overhand

working sets
315x3
365x3
410x4.  should not of gone for the 5th rep.

overhand hold
275x10 seconds. 2 sets

roman chair back extension
25x15  4 sets.

glute bridge
205x15  4 sets.

GHR
15 reps bodyweight.  4 sets.

pull down abs
150x10   4 sets.

chiro says do bird dogs and planks 3 sets. 15 seconds each.

Meet Prep week 1 Squat

chiro really wants me to let back take er easy. so belt and repeating last cycle.

barx5
barx5
95x5
135x5
165x5
198x2 or 3
215x5
245x5 belt
280x9 belt. struggled last week getting 5 out. thought i did 10. I maybe could of grinded one more out. but this is ok, almost a 5 extra rep carryover using the belt. I think I am going to open with 280 at the meet. just to smash and build up some convidence. plus go deep, see if I can get someone to call my squat for me.

185x5 deep pause squats.  4 sets. should of done 5 but back was getting stiff and already kind of was from chiro appointment, so I figured i worked enough.

leg press
4plates +25 each side,  6 reps.   5 sets.
1 set  2 plates+25 each side  35-40 reps. REAL GOOD

planks/flipped over, and bird dog  15 sec each,  3 sets.  - chiro's orders
in between those, calf raises 3-4 sets.  140x25.  - ladies love em

so that extra 5 rep carry over on my squat from the belt is amazing. I am really excited to see what the adrenaline and excitement of the meet will do for me. thinking maybe open with 280, then hit 320, and if it feels alright, go nuts and try 365.

trying to sit back more with the squats but its hard, as you can see lost some balance there.

really happy this meet came up, I was needing something to drive and motivate me as I am waiting to start school in January. 

meet prep week 1 bench

barx25
barx25
98x5
125x5
145x3
 workin sets
160x5 all paused
185x5 all paused
210x7 first rep paused. should of been 8 but I dumped it back. I think I am pressing too low, and bringing the bar back too far in my movements. need to figure that out as soon as possible. also I have not been liking my leg drive out of the hole when my feet are tucked under the bench, so I am trying it with them out infront now.

close grip incline
155x8 3 sets.  first 2 sets all paused - miserable. 2 minute rest

DB incline
40x20 + 5 spoon press.   2 sets. 1 minute rest

bb row with belt
175x10 4 sets.  super easy. and no pain in lower back.

face pull
110x25  4 sets.  1 minute rest

bicep fat rope curls (normal rope with orange FAT GRIPZ)
50x30   4 sets

35lb sled front raises. shoulder rehab. a few trips back and forth on flat.



front delts and biceps were still sore from monday's work. so thats great because it means monday was a good training session. so I took it easy today on the biceps and did sled recovery work.

as you can see in the video, I ditched the bar over my head on the last rep and the speed it was moving I should of had that. I think I am touching too low, and bringing the bar back to much on the upward movement. also I probably could of saved it if i noticed it was drifting so far back if I would of just rolled my wrists forward.

meet prep week 1 deadlift.

deads all sumo pulls.
135x5
185x5 overhand
225x3 overhand
275x1 overhand
300x5
345x5
390x5

overhand hold
275x10seconds. 2 sets.

back extensions
20lbx15  4 sets.

glute bridges
185x15  4 sets.

GHR
bodyweightx15  4 sets.

pull down abs
150x10  4 sets.

back aching and hurting again. but worked through it. seeing the doc tomorrow.
everything else felt good

meet prep week 1. military monday

barx25
behind head x25
military
65x5 close grip
85x5 regular
100x5 close
working sets
110x5 regular
125x5 close grip
140x9 regular

15x3 pullup

seated dip machine heavy 10 4 sets. - these things rocked me, day later, I havn't been this sore in a while.
255x10  4 sets.
165x25  2 sets.

15x3 pullup.

Lat pulldown bar with palms facing.
210x10 4 sets.

15x3 pullup

Front delt work.   this was gnarly, great shoulder work.
45lb plate. front raises holding by the lip.  25reps   4 sets.  

15x3 pullup.

bicep.  arms are tanked.
curvy bar with fatgripz +40lbs x 25    4 sets.

great workout, felt awesome, put in work.

meet prep december 14th

hoping to do my first full power meet december 14th.

this will be a great experience. going to see a chiropractor tomorrow to see whats up with my lower back, and hopefully it is not too serious so I can lift without pain soon.

Ive been lifting without a belt since after my push-pull april 20th.

Im looking to see some great carryover when I do the meet in december.

I am going to keep training most of everything the same.

except for, I am pulling with a Texas power bar I believe. all I know is this thing does not really give you any slack to pull out. and when I pull with a deadlift bar I feel alot more explosive.

I am also going to be pulling off some very thin stall mats to make it somewhat of a deficit pull, hopefully this will carryover as well. we shall see. Im hoping for a 500lb deadlift this meet.

still trying to figure out how I am going to cycle in my belt and figure out my numbers but I will look into that soon.