Creating epic Animal Whey Flavors, and talking smack on J Dawg
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Thread: A day in the life of naturalguy
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10-21-2015, 07:13 AM #2281
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11-06-2015, 08:00 AM #2282
- Join Date: Jun 2003
- Location: New York, United States
- Posts: 34,428
- Rep Power: 275266
Sorry fellas. I am here and training very hard. This whole month I have been traveling a lot. Went to visit bb.com recently
That was a cool trip, I got to train with Jesse Norris while I was out there. I have a meet coming up next week (Nov. 15) so all my focus has been on that.
Here is a recent deadlift I hit from the other day 525 x 1:
https://instagram.com/p/9rS2psl-Ne/?...by=naturalguy1Free Agent
Instagram.com/naturalguy2.0
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11-06-2015, 08:01 AM #2283
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11-06-2015, 08:03 AM #2284
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11-06-2015, 09:28 AM #2285
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11-06-2015, 10:15 AM #2286
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11-06-2015, 01:19 PM #2287
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11-06-2015, 03:46 PM #2288
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11-07-2015, 08:17 AM #2289
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11-10-2015, 03:42 AM #2290
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11-10-2015, 06:03 AM #2291
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11-17-2015, 07:54 AM #2292
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11-17-2015, 08:09 AM #2293
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11-17-2015, 08:16 AM #2294
- Join Date: Jun 2003
- Location: New York, United States
- Posts: 34,428
- Rep Power: 275266
So I competed this past weekend at the RPS Autumn Apocalypse in Newark, NJ. I had the best day I've had so far as a competitive powerlifter. The last time I competed was September 2014 with a total of 1305, I took over a year off to get stronger and really work on my technique and it paid off. Here is how it went down:
Squat 525 which is a 50 lb PR for me. I really wanted to get in the 500 lb club for a while and I hit that on my 2nd attempt.
Bench 330 not a PR but it put me on track for my goal total which I set at 1400
Deadlift 565 which is a 15 lb PR
Finished with a 1420 total so 115 lbs better than the previous year. I went 9 for 9 and didn't get a single red light!
I was very strategic about picking my attempts, I went in with a plan that I wrote down on paper. It took some discipline to stick to the plan because at the meet you are hyped up and sometimes you want to follow your gut which is risky. Attempt selection can make or break a meet. One thing I always do is open up conservative. You never know when something may not go your way such as at this meet they were moving so fast that I had to rush my squat warm ups but since I planned a conservative opener it was easier to deal with.
Some of the things that really helped me improve:
1. Taking a long time off from competing to simply get stronger. I had patience, in today's "insta" society where everyone wants instant results I took an old school approach to take my time.
2. Working on my technique. Every set including my warm ups is done with competition technique. There are no high squats in training or non locked out benches. Every single time I did one of the big 3 lifts it was with comp technique even when it was the empty bar!
3. Paying attention to nutrition. I didn't eat "whatever" fit my macros, I ate for performance.
4. Listening to my body. Some days you feel great and some days you don't. I never missed a scheduled training session but there are days I'd back off or ramp it up based on how I felt.
5. Writing down a specific goal and constantly reminding myself of it. 10 weeks out from the meet I wrote "1400" down as my meet goal and I looked at it everyday. I was obsessed with that number. I'd go through the scenarios in my head and on paper as to how I would arrive at that total on meet day.
6. Training under less than optimal conditions. I traveled a lot during this prep especially the last month and had to train at different gyms, different time zones with different equipment. I think this really helped because when you get to the meet they have the best bars, plates, equipment etc. and everything feels better.
7. Visualization, I constantly visualized my results many times before meet day. I'd go through each lift in my head over and over.
8. J-Dawg - training with him helped push me to another level. He pushed me to do more volume plus we are competitive in a friendly way. He's got a great attitude and we hold each other accountable for our training. We have a philosophy of no excuses, put in the work. When you get on the platform the weights don't care what challenges you've overcome to get there.
As a bonus I am fortunate to be around some really great people on a daily basis like G Diesel, C Coronato, Lady Ignite, Jimmy, T Dirty, and even G Six. All are positive, driven people who rub off on you.
Here is the meet video:
Free Agent
Instagram.com/naturalguy2.0
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11-17-2015, 12:52 PM #2295
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11-18-2015, 11:57 AM #2296
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11-18-2015, 01:52 PM #2297
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01-06-2016, 10:17 AM #2298
- Join Date: Jun 2003
- Location: New York, United States
- Posts: 34,428
- Rep Power: 275266
I started a new training cycle shooting for an RPS meet in May - The Jersey Rumble
This training cycle will be based on 5/3/1 with adjustments. I've had very good success with 5/3/1 & The Cube style training but I also add in things I've picked up from other methods like Westside.
1/1/16 New year's day (just like a resolutioner) - Benchapalooza at Powerhouse Gym Staten Island
Bench:
195 x 5 reps
225 x 5 reps
255 x 5 reps
In between sets I did Spider bench supported rows 5 sets x 8 reps
Hammer strength tricep extensions:
4 sets x 8-12 reps
Lying dumbell rollovers:
4 x sets x 8-10 reps
Cable tricep extensions:
4 x 10-15 reps
Rotator cuff workFree Agent
Instagram.com/naturalguy2.0
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01-06-2016, 10:18 AM #2299
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01-06-2016, 10:29 AM #2300
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01-06-2016, 11:55 AM #2301
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01-06-2016, 11:58 AM #2302
- Join Date: Jun 2003
- Location: New York, United States
- Posts: 34,428
- Rep Power: 275266
My training schedule will look like this:
Sunday - Squats
Monday - delts/bi's (bodybuilding day)
Tuesday - conditioning (martial arts)
Wednesday - Deads
Thursday - conditioning (martial arts)
Friday - Benchapalooza
Saturday - conditioning
I'll work in upper back probably with bench but I may give it it's own day possibly ThursdaysFree Agent
Instagram.com/naturalguy2.0
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01-06-2016, 11:59 AM #2303
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01-06-2016, 12:31 PM #2304
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01-06-2016, 12:59 PM #2305
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01-07-2016, 07:51 AM #2306
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01-08-2016, 01:20 PM #2307
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01-08-2016, 03:09 PM #2308
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01-11-2016, 08:34 AM #2309
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01-11-2016, 08:35 AM #2310
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