Wednesday, July 19, 2006
power
BENCH
135X10
225X5
285X2
275X3
265X4
255X5
235X8
225X5
135X10 CLOSE GRIP
135X10
ALSO DID: 3 SETS EACH OF: Curls--front & rear overhead press--front & rear lat pull downs
It's back to square one. I'm so upset about my past meet that i'm considering just doing bench from here on out. I want to do push/pull, but my mind is so messed up from that comp. How the hell did I miss 415!!!!!
Anyway, I'm not sure where i'm going to go from here with my bench routine. I have done so many weeks of 10 rep sets and then 3-4 rep sets. I think i'm going to try this new routine above. Hit them heavy first and then work my way down. I really don't give a shit about the bench that much. It is very clear that my body loves the routines that I have been giving it. Maybe i'll just go with the "feel" routine. If I feel good I do more reps, if not I'll cut it down to 6 sets. I know somebody will post that I do way to many sets, but it's what's been working for me. When I hit a wall, i'll cut the reps/sets down.
I'm going to DL on Friday and I plan on really putting the pain onto those plates. I am also going to weight every single weight and bar in my garage. I still find it hard to believe that I pulled 415+ for 3 months and couldn't pull it 3 times at my comp. Something isn't right. I'm a cry baby. LOL
Lou
135X10
225X5
285X2
275X3
265X4
255X5
235X8
225X5
135X10 CLOSE GRIP
135X10
ALSO DID: 3 SETS EACH OF: Curls--front & rear overhead press--front & rear lat pull downs
It's back to square one. I'm so upset about my past meet that i'm considering just doing bench from here on out. I want to do push/pull, but my mind is so messed up from that comp. How the hell did I miss 415!!!!!
Anyway, I'm not sure where i'm going to go from here with my bench routine. I have done so many weeks of 10 rep sets and then 3-4 rep sets. I think i'm going to try this new routine above. Hit them heavy first and then work my way down. I really don't give a shit about the bench that much. It is very clear that my body loves the routines that I have been giving it. Maybe i'll just go with the "feel" routine. If I feel good I do more reps, if not I'll cut it down to 6 sets. I know somebody will post that I do way to many sets, but it's what's been working for me. When I hit a wall, i'll cut the reps/sets down.
I'm going to DL on Friday and I plan on really putting the pain onto those plates. I am also going to weight every single weight and bar in my garage. I still find it hard to believe that I pulled 415+ for 3 months and couldn't pull it 3 times at my comp. Something isn't right. I'm a cry baby. LOL
Lou
Saturday, July 15, 2006
power
MEET DAY: WNPF NJ CHAMPS--BORDENTOWN
BENCH: Felt great going out. Went for a 315 open. The weight flew up. All red lights! They said my ass was off the bench.
2nd attempt at 315: Made sure my ass was down and smoked the 315.
3rd attempt at 335: This would be a new PB for me. Went out kept my form/ass in line: Was a little slow coming up: All white lights
So, I have no idea what happened with the first bench attempt: Everybody on the side said it looked great, but that's not what the refs saw.
DEAD: Let me begin by saying the warm up room was at least 90 degrees. Look at my past workouts and you will see that I have pulled 415+ over the last 3 months with no problem.
1st attempt at 410----lost my grip at 3/4 mark and couldn't recover---reds
2nd attmpt at 415----got to 3/4 mark and grip went--no recover----reds
3rd attempt at 415---pulled this baby up to my 3/4 mark in record time--grip went and no lockout---all reds.
So, I guess the heat and lack of grip work killed me today. My new dl routine is going to consist of tons and tons of rack pulls and grip work. I will also open all my comps at a 6-7 rep max.
I went BP 315-315--330
DL 410-415-415
Next comp will be-- BP 300----330----350
DL 360----410---440
I can not believe I bombed on a 415 dead. I know what happened, but can't believe it! It sucks, but i'm learning.
Lou
BENCH: Felt great going out. Went for a 315 open. The weight flew up. All red lights! They said my ass was off the bench.
2nd attempt at 315: Made sure my ass was down and smoked the 315.
3rd attempt at 335: This would be a new PB for me. Went out kept my form/ass in line: Was a little slow coming up: All white lights
So, I have no idea what happened with the first bench attempt: Everybody on the side said it looked great, but that's not what the refs saw.
DEAD: Let me begin by saying the warm up room was at least 90 degrees. Look at my past workouts and you will see that I have pulled 415+ over the last 3 months with no problem.
1st attempt at 410----lost my grip at 3/4 mark and couldn't recover---reds
2nd attmpt at 415----got to 3/4 mark and grip went--no recover----reds
3rd attempt at 415---pulled this baby up to my 3/4 mark in record time--grip went and no lockout---all reds.
So, I guess the heat and lack of grip work killed me today. My new dl routine is going to consist of tons and tons of rack pulls and grip work. I will also open all my comps at a 6-7 rep max.
I went BP 315-315--330
DL 410-415-415
Next comp will be-- BP 300----330----350
DL 360----410---440
I can not believe I bombed on a 415 dead. I know what happened, but can't believe it! It sucks, but i'm learning.
Lou
Friday, July 14, 2006
power
DAY BEFORE COMP:
I was able to weigh in today. I am in the 181.5 class and got in with a 180.6. Glad that's over with. We were told to show up between 5-6, but the truck with the scale didn't get there until 6:15. One lifter lived 5 mins from the comp and was able to bring a scale at 5:45. Sucks, but at least I made weight.
I feel really good. My body is lose and i'm thinking things could really work out. I'm only doing push pull.
These are my opening lifts: Bench---315------Dead----410. The 315 I was able to do very easy with a 3 sec pause in my garage, so that's what i'm going to open with. I have not missed the 410 dl raw over the last 3 months. I'm ready to go.
Goal: I would love to hit 800 total, but I would need some real seriuos PB's to get that. I'm looking for a Bench of 330-340 and a dead between 440-450. I hit the 330, but it was hard (once) and the 440 I pulled once, but it was very very hard for me. So that's it. Just thought I would check in.
Lou
I was able to weigh in today. I am in the 181.5 class and got in with a 180.6. Glad that's over with. We were told to show up between 5-6, but the truck with the scale didn't get there until 6:15. One lifter lived 5 mins from the comp and was able to bring a scale at 5:45. Sucks, but at least I made weight.
I feel really good. My body is lose and i'm thinking things could really work out. I'm only doing push pull.
These are my opening lifts: Bench---315------Dead----410. The 315 I was able to do very easy with a 3 sec pause in my garage, so that's what i'm going to open with. I have not missed the 410 dl raw over the last 3 months. I'm ready to go.
Goal: I would love to hit 800 total, but I would need some real seriuos PB's to get that. I'm looking for a Bench of 330-340 and a dead between 440-450. I hit the 330, but it was hard (once) and the 440 I pulled once, but it was very very hard for me. So that's it. Just thought I would check in.
Lou
Friday, July 07, 2006
power
BENCH
135X10
225X5
300X1--PB RAW
275x3
225x8
225x5 paused
135x10 close grip
135x15 wide
Well, the 300 was a little hard--no pause and a very quick touch and go. It was difficult, but a new PB anyway. I also did a lot of lat pull downs. I'm trying not to push the whole dead lift routine. My back finally feels better. I think sunday may be my last dead day until the comp. (which is the 15th.) I'm not quite sure what do do as far as reps until the meet. I want to have 4 full days off before the comp. I may begin to jog at night to get my weight down a little. I'm at a very solid 183.5---I have to make 181.5--Two pounds doesn't seem that bad. Let me know what you guys think about reps or just doing more speed work. I don't want to get hurt before the comp.
Lou
135X10
225X5
300X1--PB RAW
275x3
225x8
225x5 paused
135x10 close grip
135x15 wide
Well, the 300 was a little hard--no pause and a very quick touch and go. It was difficult, but a new PB anyway. I also did a lot of lat pull downs. I'm trying not to push the whole dead lift routine. My back finally feels better. I think sunday may be my last dead day until the comp. (which is the 15th.) I'm not quite sure what do do as far as reps until the meet. I want to have 4 full days off before the comp. I may begin to jog at night to get my weight down a little. I'm at a very solid 183.5---I have to make 181.5--Two pounds doesn't seem that bad. Let me know what you guys think about reps or just doing more speed work. I don't want to get hurt before the comp.
Lou
Wednesday, July 05, 2006
power
BENCH
135X10
225X5
275X3
225X8
225X5 all paused
225x5
Well, i'm back from my mini vacation. I did some pushups during the break and that was it. My back is still a little messed up from the dl's before I left. I'm going to go real light with my next dl day--max at 250. I don't want to be hurt for the comp. I also have a tweak in my neck that doesn't feel great. So today was my bench day. I felt pretty good, but it was really hot out there and I didn't have a lot of energy. I'm hoping that my next workout can be longer. Sorry I haven't posted in a while.
135X10
225X5
275X3
225X8
225X5 all paused
225x5
Well, i'm back from my mini vacation. I did some pushups during the break and that was it. My back is still a little messed up from the dl's before I left. I'm going to go real light with my next dl day--max at 250. I don't want to be hurt for the comp. I also have a tweak in my neck that doesn't feel great. So today was my bench day. I felt pretty good, but it was really hot out there and I didn't have a lot of energy. I'm hoping that my next workout can be longer. Sorry I haven't posted in a while.
