Bench Week 5 for XPC

Wednesday night is our accessory night normally but because of the meet we rearranged the schedule. 

Still fighting this dang summer cold. Shirted up and did doubles all night. 545 to 1 bd, 575 to a 2 bd, and 645 to a 3 bd (PR). Very happy about how the night went. This has been one of the best training weeks I've had in forever. I tried to hit 645 awhile back and it was a big no go. So, what we've been doing is working no doubt. 

I'm on a plane right now with my 3 year old, Stone. We are going to Tennessee for two family reunions and to visit. All of my family lives there and except for my Mom and stepdad no one has met this little guy before. We are excited. So I'll deload this weekend in some hopefully not totally gay commercial gym then bench again Wednesday when I get back. Then it'll be time to be on a normal schedule for the last few weeks. Looking forward to the XPC. Gotta room booked and flight is booked. Now it's just time to go get some PR's!

Squats Week 5 for XPC

We ran a push/pull meet on Saturday that went very well. April Mathis broke her own world record bench press. 435 lbs raw...  We also had seven RPS World Records broken!  Chad Walker pulled a big 835 lbs deadlift too. We really can't wait to do another meet, the next one will be a full meet. 

Since Saturday was meet set up, running, and breakdown we squatted on Monday night, our usual bench day. I have a terrible head cold and really felt like crap. But, squats felt awesome. I worked to two singles with 725 then a reverse band single with 775. Depth was real close if not good and the weight moved fast. Really happy about that. 

Deadlifts have been killing me in training for a long time now. Brian put squats a d deads in the same day to give me all week to recover and it's working. I've struggled to pull over 550 in training but I pulled an easy 575 for a double then 605 for a double off 4" blocks. The night couldn't have went better. 

I've realized that my hamstrings are a weak point for me and am pounding the GHR to try and bring them up. I royally suck at them and have to use a band to help pull me up. But, I'm working at it and my hams have been destroyed since...  

Week 4 and Catching Up

Really, really sucking at keeping this up to date. 2 weeks ago was a deload week so nothing of interest to report on that.

Saturday I squatted. I had worn my leviathan the first couple weeks but everything felt off. It fit best at around 278-280 lbs. Now, at 290+ it's just not right. My Jack had been a little loose at that weight so I put it on Saturday and it fit really nice. So, as of now I'm back in the Jack. I worked up to 2x2 at 685 and the weight didn't feel bad but I was all over the place. I did a single with 725 RB and it was a lot better. Maybe with the gear being quite a bit tighter the extra weight helped settle me in. 

After squats I did some form pulls very light. Then rack pulls up to 675 for an easy triple. 

Monday was some really nice work in the shirt. 2x2 at 570 to a 2bd, 545 x2 to a 1 bd, and 545 for a single to a half board. My favorite bench accessory is RB close grip board presses. They are a very good indicator of my bench and if its getting better. I worked up to 655 off a 4 bd which is a PR so that's a good sign for me. 

That pretty much catches up everything. I need to do better...

Squats-Deads-Bench Week 2

Not keeping up with this log at all...  Work has been insane. Got notified that we are out of our current gym location. Just signed the lease on the new place tonight. Planning the gym move for this Saturday...  Anyway. 

Last Saturday squats in full gear:  worked up to 645 for 2 sets of 3. Depth was still off but that's not enough weight. Felt good though. Deads: worked to 510 for 2 sets of 3. They felt decent. Rack pulled 655 for a good double. Core. Done. 

Sunday benching: massive amount of work. 570 for 3x3-3bd, 515 2x2-2bd, 480 1x1-1bd. Some RB CG shirted presses off 4bd. Triceps. Done. 

7/27/2013 Week 1 of 10 Squats & Deads Training for XPC Semi's

Today I started my ten week meet prep program.  Brian sent everything to me Friday and it is a pretty big change-up from what he has had me doing in the past.  Brian has been coaching me for a little over a year now and this will be our fourth meet together.  Since I started powerlifting in October of 2010 this stretch since the Arnold is the longest I've went without competing.  I did do a bench meet but that doesn't really count.  I tried to talk Brian into a full meet but he was pretty adamant that I not, so...  He was right though, I feel that I am as close to 100% as I have since I started.  Thanks Brian for all the offseason programming that has brought me back to life...
The biggest change has been that I'm squatting and pulling on the same day.  Wednesday was my pull day but now it is all accessory work.   So, today was the first squat/pull day of this training cycle.  It went really well considering it was a pretty light day.  The only negative that I saw was that with 565 for the squats I couldn't get down very good at all.  It usually takes around 700 to be able to hit depth so as the weeks go by and the weight gets heavier then I'll start really worrying about it.  I did three sets of three on the squats in full gear once I got to 565.  Once I got the briefs and suit off I had to sit down for about ten minutes to chill and catch my breath.  My gear is super tight since I have gained this additional ten pounds and it is a pain in the ass to get off.  Then I had to put on my DL suit...  It's not so bad and I don't wear briefs with it and I wear Under Armour type underwear under it so it can move around.  I worked up to 475 for two sets of three.  My deadlift is sucking big time and I hope this new approach will make it move again.  After pulls I went to rack pulls and finished with a top set of three at 605.  As I was loading the bar in the rack I also hit my head on one of the pins and cut it.  Dumb ass...  It wasn't a bad cut at all but it wouldn't stop bleeding, Mindy finally took a paper towel and some masking tape and fixed me up.  Pulling the sled was up next.  It has been awhile since I had done that and it got my quads fired up.  Finished the day with some McGill crunches.  Good day.

7-20-13 Squats

I was all fired up for another PR on top set of 2 squats...  Well, wasn't the day.  I don't know if it was the speed squats from the other day or what but i just felt like crap.  I got a good double with 655 but i was done after that.  I guess you cant have a PR every week unfortunately.  After the squats i was feeling pretty beat down so i took it a little easy.  I did some extensions, GHR, and some planks and side bends.  I'm really looking forward to starting me 10 week meet prep.  I was on the fence as to what meet I was going to do.  I knew I was going to compete on October 5th but just wasn't sure where...  Money is tight and travel costs add up quick.  I was thinking about doing a local meet and saving a lot of money but my wife put a creative plan together and it looks like I'll be in Columbus for the XPC again.  I'm excited to go to the Semi's again and i love Columbus.  So, let the games begin...

7-17-13 Accessory

Now that i am pulling after squats Wednesday has turned into a accessory day.  Tonight i did some speed box squats.  Well, they were supposed to be speed...  I was feeling really good and just kept going.  I was doing triples and ended up with 415 on the bar with a black Elitefts band which is somewhere around 200-250 lbs at lockout.  So, I pushed it way to far.  But the work felt good.  I did some pull ups, rows, stiff leg DL's, and some core work to end the night.  Fun night...