Return from Nationals - Let it begin

While I didn't do as well as I wanted in Nationals, I still want to keep with the plan and take a little break from pure powerlifting. I am going back to my old school training to give my body a bit of a break and build some new muscle. Come September, I will get back at it.

June 30, 2010

NOTE: All of my bar work was done using the new Q Bar in the gym. This is the official bar used by the USAPL. My goal is to adapt to the bar and have no surprises come meet time.

Conventional Deadlifts (raw, inc. no belt)

405 x 10 x 3

Barbell Rows

225 x 6 x 3

Undergrip Pull Ups

Bodyweight x 10 x 3

GHR's

Purple Band x 8 x 3

Cable Pushdowns

100 x 6 x 1

80 x 8 x 1

Dumbell Kickbacks

45 x 10 x 2

Good times.

USAPL Nationals in Palm Springs Report

A quick report from Palm Springs.

Had a mixed nationals. On the plus side, I finally achieved a total above 1500 lbs in the 165 lb weight class (1504 lbs to be exact) and hit a PR squat of 562 lbs.

On the downside, I missed hitting an Elite total and my chance to qualify for the Quest Invitational at the Arnold by 23 lbs. I was also hoping to get a squat closer to 600 lbs but just didn't have it in me that day. Additionally, I only achieved my deadlift opener of 601 lbs. I pulled 628 lbs for my second but was called for hitching. I attempted it again on my third but just couldn't hold on to the bar...slipped right out of my right hand when the bar slowed. My deadlift form was subpar to say the least.

One other shiny spot was in my bench. Even though I missed my third attempt, it was probably one of my best efforts, full range, in my Katana. I just need to get stronger at lock out.

On a side note, a special thanks to Hoss, Jim McD, and Mark. They all came down to support and help me out. I could not have done any of this without them. So you thank you guys!

Anyway, I am happy with my total and am excited to get back at it. The Elite total is not going anywhere and with powerlifting, there is always a meet around the corner.

In the end, my family and I had a great time in Palm Springs and would recommend that city to anyone.

The week of Nationals

Going into the last week of preparation. Last week, I did some light training, some in gear and some raw. The point was to get a feel for the weight, stay trained, and NOT GET HURT!

June 10, 2010

Bench Press with medium "Sling Shot"

275 x 4

295 x 2

315 x 2 x 6

Dumbell Flyes

55 x 12 x 2

70 x 8 x 2

Seated Shoulder Press

55 x 12 x 2

70 x 8 x 2

Side Laterals (Strict)

25 x 12 x 3

Cable Pushdowns

100 x 8 x 2

superset w/

Concentration Curls

45 x 10 x 2

June 11, 2010

Squats

405 x 6 w/ belt only

455 x 4 w/ belt and suit straps down

455 x 4 w/ belt and suit straps up and knee wraps

475 x 1 w/ belt and suit straps up and knee wraps

545 x 10 sec. - walk and hold

Deadlifts w/ full gear straps up

405 x 1 x 2

455 x 1 x 2

505 x 1 x 2

Now I will relax, stretch, and work on making weight. I compete on Friday, June 18 at 1:30 pm. There are six competitors in my open weight class...and I have the lowest qualifying total of all of them. There is some top competition here and it should be fun. I just want my elite total.

Good times.

Just over a week out

With all the walking I did for the campaign, my bodyweight has come down pretty low. Right now, I am 167 lbs in the morning. With still a week to go, I don't want to drop too fast...and will increase my calories a bit. My goal is to come in at 164 lbs. If I hit all my second attempts at that bodyweight, I will also qualify for the Arnold Sports Festival's Quest Invitational. Lofty goal but..why not.

Anyway, this is my last week of training. I have pulled back on the heavy deadlifts and squats. Yesterday morning, I focused on Zercher Harness rack pulls. It felt good.

Today, I went to my Chiropractor who performed some active release therapy (ART) on my neck. With a week off of heavy deadlifts/squats and some ART, I should be in good shape next Friday.

Here is yesterday's training:

June 8, 2010

Zercher Harness Rack Pulls (31 pin on one mat) - Conventional Style

405 x 2 x 3

495 x 2 x 3

515 x 2 x 3

Pull Ups

Bodyweight + 25 x 6 x 3

Lat Pulls (undergrip)

160 x 8 x 3

GHR's

Blue Band x 8 x 3

Good times.

Two Weeks Out

For some reason, I can't find my log for 6/1/10. I did Good Mornings and then some back and hamstrings accessory work. The Good Mornings went up to 535 lbs but were done a little higher than usual so I wouldn't strain my back.

June 3, 2010

Bench Press with Rage Shirt

275 x 1 (Rage size 44)

305 x 1

325 x 1 (should be my opener)

335 x 1 off 2 board (Rage size 42)

365 x 1 off 1 board

365 x miss x 2 (no board)

*The shirt was way too tight. In fact, I really hurt my neck and shoulder (my good side). Today is Monday and four days after the workout. I still have some lingering pain but it is much better. One thing is for sure, I will not be wearing the size 42 at the Meet.

Incline Dumbell Press

75 x 10

80 x 10

100 x 8 x 2

Close Grip Bench Press

225 x 4 x 2

Rope Pushdowns

100 x 6 x 2

Dumbell Kickbacks

65 x 10 x 2

June 5, 2010

Squats with Chains

405 x 6

405 x 6 (added suit with straps down)

455 x 4

455 x 2 w/ 2 chains each side

455 x 2 x 4 w/ 3 chains each side (straps up)

Deadlifts

325 x 8

415 x 4

505 x 2

555 x 2 (added suit with straps up)

605 x 1

Reverse Sled

225 x 2 x 2 (1 rep = up and back track)

Standing Calf Raise

200 x 20 x 3

Last week of training...then focus on making weight...then Meet Day.

Deadlift 413kg(910lb) raw,no belt