So last week I woke up and my ac joint was very sore. Pretty much couldn't lift my arm above my head. So as always I just went about my normal stuff. I deadlifted friday and it still hurt but was getting better. Saturday I hit floor press and as the weight is getting heavier it starts to hurt again. I hit 285 for 3 sets the first was a single but the last 2 sets were doubles. It felt light except my ac joint didn't like it very much so I just did some band pullaparts and some shoulder traction stuff. Didn't really help, I iced it and that seemed to help. Sunday I hit up some cardio foam rolling and ice. Monday:
After we did ssb box squats and some back raises. Tuesday I hit up 30 mins cardio, foam rolling and iced the ac joint. Weds I hit my bench opener 275 very easily. So I figured I would go 295 and then shut it down. 295 was a mess to say the least. I hate missing attempts in training and especially right before meets. But this got me angry and evidently got my ac joint angry as well. This always seems to happen right before meets, some wierd injury creeps up on me and then I end up overcoming it and it is ok at the meet. This IS what is going to happen this time as well.
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07-22-2010, 11:45 PM #91
past week update or is it past weak update?
**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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07-23-2010, 06:51 AM #92
That name sounds familiar, is that the dude from those old Shane Giese videos? I remember you telling me a long time ago that he works out with you sometimes...
You look like a lumberjack with that beardTeam 3DMJ:
www.3DMuscleJourney.com
My Log:
http://forum.bodybuilding.com/showthread.php?t=132849153
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07-23-2010, 11:14 PM #93
Last DL session before the meet
Usual warm up
deads
135x5
225x3
275x2
315x1
365x1
425x1
475x1(opener)
475+40lbs chainx1
back extensions
3 sets
foam rolling
stretching
ice shoulder
Yes it is I have finally converted him to the dark side! He wanted to bb but now I have him somewhat interested in powerlifting! His squat and dl has gone up 80 lbs each since training with me.
That has to be one of the best comments someone has said about the beard. Since cutting my hair people have been hating on it. I guess it is ok to have a beard with long hair, but not with a hawk. I dont get it? I was planning on shaving it but since people are hating on it I feel like never shaving again**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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07-24-2010, 11:03 AM #94
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07-26-2010, 09:19 AM #95
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07-26-2010, 11:24 AM #96
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07-26-2010, 11:51 PM #97
Sat
5 mins cardio
dyanmic/static stretching
floor press
barx10
95x8
135x5
185x3
225x2
245x1
275x1(opener)
band pull aparts
6 sets of 10-12
other light stuff
Band shoulder traction
stretching
foam rolling
Ice shoulder
Sunday
weight
203.5(2.5lbs in the last 2 weeks just by actually doing all of my cardio!)
45 mins cardio
Today
squat/dl recovery
3 mins cardio
foam roll
dynamic/static stretching
squat
barx8
100x8
140x5
190x5
230x3
280x1
deads
135x5
225x2
275x1
315x1
365x1
all done as a circuit 15 reps each
knee outs
tkes
leg curl
back ext
bb shrugs
bb curls
seated row
Thanks!
LOL I didn't notice it either! That is pretty cool!
This saturday! I think this is the best I have felt this close to a meet! Seriously if that is any indication I feel like I'm goin for a BIG PR!**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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07-27-2010, 09:59 AM #98
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07-27-2010, 10:16 AM #99
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
I just read a few pages of your journal and realized we are both doing powerlifting competitions very soon. Mine is August 7th, a week after yours. I look forward to watching your vids and seeing how you do.
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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07-29-2010, 01:33 PM #100
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08-03-2010, 11:29 PM #101
Meet report...
Instead of writing a whole meet writeup and wasting time, I'll just sum it up in one word. Horrible. It started with the squat. The only highlight was hitting 292 on the bench and it not counting...twice. Usually when I have a bad meet my dl saves me, but not this time. The only way it could have been worse was if I would have bombed or injured. I TRY to look at things as positive as possible (even though it is usually very hard) and I think I learned some lessons from the bad meet.
Not quite a beast obviously
Awesome! Hope you do better than me...yeah this was not a good time to see how well I did.
I hit my opener off the floor a week out as my last heavy session before the meet.**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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08-05-2010, 08:42 AM #102
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
Sorry the meet didnt go as you hoped for. There will be many more. Best of luck in the future bro. We/You know you got this!!!
"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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08-05-2010, 10:57 PM #103
Thanks Randy!
My plan is to actually get my bf down. I have been thinking about this for a while now and I would really like to go to the 220 class but my strength is not where I want it to be to go up a class. Heck its not even where I want it to be for the 198 class. And I hate seeing my weight stay the same each week and then cutting weight to go to 198. And plus my bf is higher than I would like. So my plan is to slowly get my bf down and why not while I'm at it do a meet at 181. So the plan is to get as close to 181 as I can by feb and do my first equipped meet at 181**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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08-06-2010, 04:50 AM #104
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08-06-2010, 05:54 AM #105
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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08-06-2010, 10:50 PM #106
LATT(Lactic acid tolerance training) Squat
warm up
5 mins cardio
not enough stretching
LATT ssb box squat(counting bar as 45lbs even though its 75)
barx8
100x8
140x2xat least 10
190x2x5
190x15(HUH?!)
sets were done back to back with Trever
Romanian DL
3 setsx8-10
pull through
3 sets
back extensions
3 sets
I have no idea where the set of 15 came from, it was a little hard but I had a lot more reps in me. After that I didn't really have a desire to do anything lol.
Your right on that one! It just drives me nuts when I dont do as well as I should and dont really have an explanation for it. That is what is so cool about powerlifting usually you can figure out what went wrong.
I think I can, every cut I have done using xtend I have not lost strength and have actually got stronger on some and strength was never the main goal on a cut. I think since I will be slowly dieting I will be able to gain strength. If I do just maintain the strength, I think the bigger picture is worth it. Plus I will be incorporating equipment into my training so I will gain equipped strength**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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08-07-2010, 11:56 AM #107
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08-07-2010, 12:24 PM #108
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08-07-2010, 08:07 PM #109
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08-07-2010, 10:26 PM #110
upper stuff
Warm up
DB bench
70x10 3 sets
bb row
2 sets of 10
shrugs
2 sets of 10
pushdowns
3 sets of 15
band pull aparts
3 sets
abs
3 sets
some other stuff I forgot
Everything was very easy today. I just wanted to get an upper session in before next week.
Sometimes you just have bad meets and as much as it sucks you got to just let it fuel the fire!
I am still planning everything out but with training it is going to be pretty much the same except I am going to do a lot more core and upper back work. I think they are 2 of my weak points. I am going to nail my cardio. Diet will stay the same for now.
I just realized I did not answer your 4 mins of cardio question...I will NEVER stray from my epic 3 min protocol!!!
The thing with me is I always have to have a bw goal other than maintaining it. For some reason mentally I just get more fired up. I am always fired up, but my attitute is different. I can get a bit crazy when I am cutting**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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08-08-2010, 07:33 AM #111
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08-08-2010, 10:32 PM #112
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08-09-2010, 11:27 AM #113
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08-09-2010, 11:32 AM #114
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08-09-2010, 11:46 AM #115
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08-09-2010, 06:45 PM #116
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08-09-2010, 09:29 PM #117
Squat
10 mins cardio
foam roll
dynamic/static stretching
squat
barx8
100x5
140x5
190x3
250x8
250x8(close stance)2 sets
rack pulls with wide grip
275x8 2 sets
cambered bar good mornings
110x10 4 sets
all done as a circuit 15 reps each 4 times through
knee outs
tkes
shrugs
10 mins cardio
I'm going to try something new this week and see how I like it.
I started warming up with my normal stance and after my first set of 8 my speed was really decreasing and my adductor felt really tight. And plus it seems like my technique really starts to decline with ANY weight after like 5 or 6 reps. I remember why I hate wide grip pin pulls.
Yep. Someone hacked my account, I cant believe this crap! LOL
There is nothing left to lose...
LOL
Anyone who hates on the epic Whatnow cardio protocol is a jealous hater.
While it is true that I play mind games very frequently, this is not one of them.**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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08-11-2010, 10:04 PM #118
bench 3x8
20 mins cardio
Warm up as usual
bench
barx10
95x8
135x5
185x3
205x8, 8, 8
mid grip incline
3 sets of 10-15
fat bar military
3 sets of 10
db row
70x10
110x10
130x10
pushdowns
3 sets of 15
abs
4 sets of 10-15
laterals
4 sets of 12
rear delts
3 sets of 10
I am going to row on weds and pullups on fridays for this block and maybe into the next block. I actually had a pump that I have not had in a very long time**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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08-12-2010, 10:37 AM #119
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08-13-2010, 10:25 PM #120
Usual warm up
deads
135x5
185x3
225x3
275x4
315x8 3 sets
bss with ~40lbs chain
2 sets
front squats
2 sets
shrugs
4 sets of 15
pullups
3 sets with 3 grips
back extensions
3 sets
some random tire flipping
foam rolling
stretching
I chose to go with a lower percentage today. I wanted to get all the reps in. I did the first 2 "work" sets touch and go. Yes touch and go. Why? I am trying something that I have been thinking about for a while. Basically when I use to dl touch and go my lockout was stronger than my full dl, but now that I dont touch and go it is the opposite. Honestly it felt like I could have repped out 20+ with 315 both on the touch and go sets and on the regular set. This is surprising because my rep endurance sucks! I wanted to do some other assistance work but didn't.
The random tire flipping was done when I went to check out some tires I plan on buying
Thanks, I have actually done a lot more. It might be close to a rep pr with 130 though. I am going to push the back work a little bit right now. I have increased overall volume as well as frequency**Scivation Athlete**
www.scivation.com
www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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