Look again, This Journal is now Diamonds!

[PeonLover]

Wednesday:

AM Bench
work to
270x4
290x3x2
310x2x2
330x1x2
310x2x2
290x3x2
270x4

PM:
Deadlift to
514x4x4

Pause at knee dead
514x2x5 - forgot to video last set

Deadlifts are awful resetting reps and trying to keep a tight back. I hope this improves my actual real deadlift and doesn't just prove to be paralysis by analysis.

[PeonLover]

Blah, sucking at journaling lately due to going out to eat after lifting on Friday.

Friday AM:
Bench to
311x3x5 - chest was not fantastic, was supposed to be six sets but chest wasn't having it, also was running quite late

Friday PM:
squat to
470x3x5

squat no belt to
440x4x3

Back so tired, hard time keeping it locked in place with deadlifting from a dead stop without a belt, and trying to not round my back extremely while deadlifting.

Forgot camera also.

Saturday:
DL to
480x3x5 - Coach said back was tighter than normal, great success

Snatch Grip RDL
400x4x2
425x4x3 - holy ****balls batman, all five of these sets blew

overhead press
work to
80x2
85x2
90x2
95x2
100x1x2


Some contrast, and thankfulness that tomorrow is an off day.

[PeonLover]

Monday AM:
Squat to
440x3x5

Monday PM:
Squat to
470x3x2
500x2x2
470x3x2

bench to
310x3x2
330x2x4

done

Videod the squats completely forgot about the bench, video coming soon.

[Newbtime]

change the block height around a bit, try some lower and some higher than you normally do them.. and take some weight off...

The block pulls are the only real ambiguous thing about sheiko. some people cant block pull ****. some are strong at it.. depends on your leverage.... you NEED to stop missing reps on them though.

[PeonLover]

Wednesday:
AM:
Bench to
310x3x6 - pec felt good

PM:
Deadlift trying to keep back tight no belt resetting reps, all horrible things
546x3x3
584x2x3

Bench
work to
290x4x4 - easy, pec felt great

front squat
125kx5x3 - rushed these because the gym had free barbecue from some awesome place

[PeonLover]

Friday:
AM:
Bench to
310x3x5

PM:
Squat to
470x3x5
Body felt destroyed, called it a day there

Saturday Lifting:
Deadlift to
515x2x3
580x1x3

Clean and press
80x1 85x1 90x1 95x1 100x1 105x1 110x1 115xmissx2

deadlift pause at knee
515x2x4

Sunday:
Foam rolling + stretching + contrast

[PeonLover]

Monday, all PM, forever workout:

Bench to
310x3x5

Squat to
470x3x5

Box Squat (pause, trying to keep super tight, a few people I lift with think this will help me significantly)
120kgx3x5

Bench
to
290x3x4

Doesn't seem as long on paper, but it really added up.

[PeonLover]

Wed AM:
Bench to
270x4
290x3x2
310x2x3
390x3x2
270x4
250x5
230x6

PM:
DL
546x3x5

Pause at knee DL
480x3x5

[PeonLover]

Friday:
AM:
Squat to
410x5x5

Bench to
310x3x5

PM:
Squat to
470x3x5

Some box squats at 335 to try and keep my back really tight

[PeonLover]

Monday 6/27
Squat to
470x3x2
500x2x2
530x1x2
Gonna do 240 (528) as an opener for July 6 skills eval

Bench
Work to
315x2x2
350x1x3
315x2x2
Gonna do 155(342) as opener July 6

Good mornings
155x5x3 - holy hamstrings jesus

video seems to be trapped on my phone.

[PeonLover]

Wednesday:
Deadlift to:
545x3
615x2,2,1 + miss
belt on for the first time in weeks
655x1x2

Nothing great, hopefully I test well, the 655s may have been good for how fatigued I was at that point I hope?

Bench
work to
275x4x2
295x3x2
315x2x3
295x3x2
Ridiculously easy

Front Squats
130kgx5x3

[martin_mathers]

damn crazy sh!t right dere...

lol'ed at 1:07

[Newbtime]

Why the **** did you RAISE your deadlift max? Your base max is TOO HIGH. You are overtrained.



Im going to be completely blunt, you'd be smart to drop your base max 20 or 25 lbs. You are going to be an over trained mess at raw nationals if you don't.


Your friend and I discussed the possibility of you needing to have your base max on deadlift lower because of how strong it is (when you first started cms, earlier in here)..... that suspicion has been confirmed. You aren't coping with the volume on deadlift how you should be. You're only making it worse by playing the numbers game with the base maxes. The base maxes don't mean ****.... its how you are responding to given weights that will indicate what you will hit at nationals.

edit: which template are you doing now? you probably wouldnt of had to drop cms if you had listened to me.

[PeonLover]

Went on vacation for 4th of July

Weighed in for this at 98.2, damn vacation doesn't let me eat enough



Not that pleased.

[PeonLover]

Jon, the volume on deadlift is killing me, so I'm going to alter the routine in a way that I think will help a lot. I was squatting extremely well and felt incredibly strong going into the unbelted deadlift phase, the unbelted deadlifts killed me.

I didn't test well, maybe due to weight loss from vacation, maybe due to not being as amped up as I am at a meet.

I'm going to deadlift with a belt and only in singles, I'm going to tweak the volume as suggested by Matt Gary to make things work. He thinks that I should focus on doing singles on the main deadlift day, and using RDLs consistently, probably in place of pulls off blocks.

I hit 325 after a period of only singles, I squatted veryw ell off a belt, going to slightly modify the template to fit what will work for me sq/bp kept the same as routine says
It's still CMS, I've just been a lot more busy with summertime things to journal as consistently. The only thing I went off routine for was to take 2 belted singled before the test day,e verything else was exactly as prescribed with a 683 base unbelted dl max.

[Newbtime]

Jon, the volume on deadlift is killing me, so I'm going to alter the routine in a way that I think will help a lot. I was squatting extremely well and felt incredibly strong going into the unbelted deadlift phase, the unbelted deadlifts killed me.
.

The reason it is killing you is because of how strong your deadlift is in relation to everything else, and using a base max that is too high.

I didn't test well, maybe due to weight loss from vacation, maybe due to not being as amped up as I am at a meet.

That and being beat to sh!t probably.

I'm going to deadlift with a belt and only in singles, I'm going to tweak the volume as suggested by Matt Gary to make things work. He thinks that I should focus on doing singles on the main deadlift day, and using RDLs consistently, probably in place of pulls off blocks.

I hit 325 after a period of only singles, I squatted veryw ell off a belt, going to slightly modify the template to fit what will work for me sq/bp kept the same as routine says
It's still CMS, I've just been a lot more busy with summertime things to journal as consistently. The only thing I went off routine for was to take 2 belted singled before the test day,e verything else was exactly as prescribed with a 683 base unbelted dl max.

Just my opinion, but resorting to highly customized routines, when you never even completed one standard training cycle, is getting ahead of yourself. You should of attempted to get all the volume in with a reasonable intensity (base max) before going and hacking away at the volume.


Your 90% day was a disaster.... really bad... im surprised you were as close to 710 as you were on the test.... this is a sign that you are still going at it too hard on deadlift imo.


If you are this close to your PRs under these conditions, you have a shot at nailing a PR total at nationals. If you are doing the standard cms meet prep cycle, maybe the break will be what you need.

[PeonLover]

I'll probably run teh Prep 2 and take a much longer deload, I like the timing of the 90% lifts as 12/10 days out, and the deadlifting in only singles in the past has allowed me to recover a ton better than both without a belt and tng deadlifting.

I'd do the 90% lifts 12 days out, take one heavy deadlift instead of the four 90% dl doubles (probably 685), then a lighter bench/sq friday, then a very light bench/sq monday, and basically just moving around with weight on wednesday, then lift on Saturday.

Basically the routine would be

.66 Deadlift singles for each rep of deadlift prescribed in the routine, Squat identical to last cycle, Bench push working weights up 5 pounds to 315/335 for 80/85%

Possibly replacing Block pulls with RDLs (Matt Gary really thought this would be a good idea), but also very possibly just going about doing the Block pulls since I have better blocks to pull off of at the new gym.

[Newbtime]

You royally suck at block pulls, so I wouldn't cut them out.... just take a lot of weight off for the sets.

[PeonLover]

You royally suck at block pulls, so I wouldn't cut them out.... just take a lot of weight off for the sets.

That seems a good idea, with something closer to a 690 or 680 block pull max I probably wouldn't feel like death from doing them and could still get the proper training effect.

I'll set my DL max to 716 for the singles/pause at knee/deficit and I'll do the block pulls from 680. Should keep my fatigue within reason and get the training effect I want from the singles that I don't get from TnG reps, or the catastrophe that was pulling without a belt.

[PeonLover]

Monday:
AM:
Bench to
315x3x5

PM:
Squat to
470x2x5

bench to
275x5x5

good morning
135x5x5 - taking it light on these to keep with the feel of this being a slight deload week after test week

Mobility

[BongoBanger]

subbed, wanted to see what you were running up until till raw nats.

[PeonLover]

Weds AM:
Bench Pyramid:
work to
275x4x2
295x3x2
315x2x3
295x3x2
275x4
255x5

PM:
Deadlift to
575x1x7 - more controlled setup, felt great

front squats
140kgx4x4


Friday:
AM:
Squat
work to 470x3x5 - must stay tighter

PM:
Squat to
375x6x3 - tiring sets from how tight I was attempting to stay

Bench to
315x3x5 - felt a tad heavier than I'd like, but decent

Box Squat
315x2x5 - working so hard to stay tight

This weeks video highlights! Uploading videos every day has proven to be a bit time consuming with me playing video games again.

[PeonLover]

Saturday:
Deadlift pause at knee
work to
500x1x12 - singles keep me happy on all things pulled from the ground

Overhead press
80kgx5x3 - trying new grip and stuff

Deadlift off blocks
work to
645x3x3 - possibly not retarded at this height (6 in blocks)

[PeonLover]

Look again, I've forgotten how to squat:

squat to
470x3x3
500x2
500xmiss - just kept trying to get squats to feel right, they never did, this one was way forward, was trying to sit back a ton and I guess I screwed that one up

Bench to
295x3x4

Good Morning
185x5x3 - I lose upper back tightness on some of these, possible same issue as squats but can replicate with a manageable weight, more to come in the future.

Dropping squat work weights by 10 pounds until I can squat again, and by that I mean until at least after nationals.

[PeonLover]

Weds:
AM:
Retarded bench pyramid

DL Pause at knee
535x1x8

DL off blocks
585x4x4 - surprisingly easy

front squat
150kgx3x4


Friday:
AM:
Squat to
460x3x5 - modified form, feels good

PM:
Squat to
430x4x4 - kept modified form, still feeling good

Bench to
315x3x6 - blah, pecs sore but not injured

Too ****ing hot in baltimore right now

[Newbtime]

saw you pulled 716, howd squat and bench go?

[breathinglife]

1669 (573/380/716)!