How do you pick your attempts for any given day? Generally I know about where my worksets were the last time I did, let's say x3@9 for squats, and have that in the back of my mind as about where my top set should fall and usually hit 1-2 sets at a lower weight to see if I should be going higher/lower/just right then what I did last time. Is that about how you approach things?
|
-
01-15-2013, 10:17 AM #1831
- Join Date: Feb 2005
- Location: Charlotte, North Carolina, United States
- Age: 39
- Posts: 8,791
- Rep Power: 4895
New log: http://forum.bodybuilding.com/showthread.php?t=144101461
Best meet lifts: 424/303/551 (93kg)
Best gym lifts: 420/290/565
-
01-15-2013, 10:57 AM #1832
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
-
-
01-17-2013, 09:32 AM #1833
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 41 of USAPL Florida State Open Prep
2 Count Pause Bench
225 x 3 @ 5
245 x 3 @ 7
265 x 3 @ 9
245 x 3 @ 7
245 x 3 @ 8
245 x 3 @ 8.5
245 x 3 @ 9
1/2 Board Press (Light Touch)
225 x 3 @ 5
245 x 3 @ 7
265 x 3 @ 9
245 x 3 @ 7
245 x 3 @ 8
245 x 3 @ 9
JM Press
135 x 6 @ 5
155 x 6 @ 6
175 x 6 @ 8
195 x 6 @ 9
185 x 6 @ 9
Delts and triceps.
Notes
Rushed for time today so I had to cut my accessory work short. I still managed to get in a crap ton of volume on bench again which felt pretty good."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
01-17-2013, 11:19 AM #1834
-
01-17-2013, 01:58 PM #1835
-
01-18-2013, 11:25 AM #1836
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 42 of USAPL Florida State Open Prep
Deadlift (w/ belt, stiff bar)
495 x 3 @ 5
525 x 3 @ 7
545 x 3 @ 8
565 x 3 @ 9
495 x 3 @ 9
2 Count Pause Squat (w/ Belt)
370 x 3 @ 7
390 x 3 @ 8
410 x 3 @ 9
320 x 3 @ 7
320 x 3 @ 9
GHR, pull ups, curls, and abs.
Notes
Good session! I felt really good about how today went and I think I'm turning a corner in this training cycle.
Looking ahead - In the next couple months before this meet I'd like to squat 500 x 5, bench 300 x 3, and pull 600 x 3 on this stiff bar. I don't have my heart set on those benchmarks but they'd give me some great momentum.
I was supposed to do lunges today but they were bothering my knee so I scrapped them.
Tomorrow I'm headed up to Tampa to coach one of my girls at Raw United's Record Breakers meet. I also get to watch a bunch of strong dudes throw around heavy ass weight, so that will be awesome.Last edited by ErickStevens; 01-18-2013 at 11:30 AM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
-
01-18-2013, 11:33 AM #1837
-
01-18-2013, 12:01 PM #1838
-
01-18-2013, 12:21 PM #1839
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
-
01-18-2013, 04:30 PM #1840
-
-
01-18-2013, 05:04 PM #1841
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
-
01-19-2013, 04:37 PM #1842
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,028
- Rep Power: 207614
Awesome vid you just posted on youtube. I completely forgot how skinny you really were at the beginning of 2012. You've put on some quality mass (your arms look wayyy huger in your last meet compared to the first one) and your lifts have skyrocketed. Adding 200lbs to your total in one year is no joke. You've obviously got an amazing work ethic, and I suspect your programming is pretty decent too lol.
Does Eric Helms still write your programming for you?Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
-
01-19-2013, 04:57 PM #1843
-
01-21-2013, 10:34 AM #1844
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 43 of USAPL Florida State Open Prep
Competition Pause Bench
225 x 4 @ 6
245 x 4 @ 7
265 x 4 @ 9
255 x 4 @ 8
255 x 4 @ 9
Bench vs Doubled Minis (Paused)
185 x 4 @ 7
195 x 4 @ 9
185 x 4 @ 7
185 x 4 @ 8
185 x 4 @ 9
3 Board Close Grip Bench
185 x 8 @ 6
225 x 8 @ 9
205 x 8 @ 7
205 x 7 @ 8
205 x 7 @ 9
Rows, side laterals, pushdowns, and cable crunches.
Conditioning
Ball Slam (25) + KB Swing (50) + V-Up x 15, 12, 8, 5, 3
Notes
I don't know what's more beat up after today's session - My chest/triceps or my back from holding my arch for so many sets.
I finally had enough time to get my accessory work and my conditioning in. After I was done I felt like a little less of a fat ass.
Dana did just well enough at Record Breakers to qualify for RUM! Squats didn't go as planned but luckily she kept her head in it and staged a valiant comeback with a 290lb deadlift.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
-
01-21-2013, 10:46 AM #1845
-
01-21-2013, 11:04 AM #1846
-
01-21-2013, 11:37 AM #1847
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
-
01-22-2013, 04:19 PM #1848
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Since the theme of this journal is improvement, I thought I'd share my 2012 Year In Review video with you guys...
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
-
01-22-2013, 04:47 PM #1849
-
01-22-2013, 06:02 PM #1850
-
01-23-2013, 01:25 PM #1851
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 44 of USAPL Florida State Open Prep
Squat (w/ Belt)
410 x 4 @ 6
430 x 4 @ 7
450 x 4 @ 8
460 x 4 @ 9
430 x 4 @ 9
2 Count Pause Deadlift (w/ Belt, Stiff Bar)
405 x 4 @ 5
455 x 4 @ 8
475 x 4 @ 9
455 x 4 @ 9
Romanian Deadlift (No Belt)
315 x 8 @ 8
315 x 8 @ 9
275 x 8 @ 9
Pull ups, GHRs, curls, abs.
Notes
This session kicked my ass. My squat felt better today than it has this entire training cycle. I see big things on the horizon!Last edited by ErickStevens; 01-23-2013 at 04:45 PM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
01-25-2013, 10:26 AM #1852
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 45 of USAPL Florida State Open Prep
2 Count Pause Bench
225 x 4 @ 5
245 x 4 @ 6
275 x 3 @ 10 * I was feeling really strong so I decided I'd go for a PR. The first three reps were fine and I thought I had it but my right arm derped hard.
245 x 4 @ 7
245 x 4 @ 8
245 x 4 @ 9
1/2 Board Press (Light Touch)
245 x 4 @ 7
255 x 4 @ 8
245 x 4 @ 8
245 x 4 @ 9
JM Press
155 x 8 @ 6
175 x 8 @ 8
185 x 8 @ 9
175 x 8 @ 9
Pushdowns and side laterals.
Notes
I'm really disappointed with today's session. Nothing I could do but get back on the horse and kick some ass tomorrow.Last edited by ErickStevens; 01-25-2013 at 12:26 PM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
-
01-25-2013, 10:30 AM #1853
-
01-25-2013, 10:32 AM #1854
-
01-25-2013, 10:46 AM #1855
-
01-25-2013, 11:37 AM #1856
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
-
-
01-25-2013, 12:00 PM #1857
-
01-26-2013, 04:15 AM #1858
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Training vid... Now with commentary! I need to get a pop filter.Last edited by ErickStevens; 01-26-2013 at 04:25 AM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
01-26-2013, 04:53 AM #1859
-
01-26-2013, 05:57 AM #1860
Bookmarks