It's a long way to the top...

[Mitch666]

Found a UPA meet on April 12th about 2ish hours away in Wisconsin that I think I may sign up for. I'll just repeat this week I guess as it's a week later than the one I was shooting for.

What weight class you gonna be in? I signed up for 220 but might end up a bit heavier.

[FenderElectrics]

Bar was moving fast today, felt really good. Was able to get a PL to spot too, I've decided I'd rather not have a spotter than get a random dude who won't listen and will just touch the bar. Couldn't quite get the 6th rep up would have been real big for me but still a PR which is nice esp lately.

5.5 Weeks Out:

5/3/1 Cycle 3 Week 2:

Bench:
45x12
95x8
135x6
165x4
180x3
205x3
230x5 PR

CGBP:
205x4x4

Incline BB Bench:
165x8
165x7
165x6

Did some triceps and called it.

What weight class you gonna be in? I signed up for 220 but might end up a bit heavier.

Probably will be a really light 220. Looks like our lifts are in the same ballpark so we will probably be in the same flights for each lift any idea about where you're planning on for openers?

[Justin.Martin]

Bar was moving fast today, felt really good. Was able to get a PL to spot too, I've decided I'd rather not have a spotter than get a random dude who won't listen and will just touch the bar. Couldn't quite get the 6th rep up would have been real big for me but still a PR which is nice esp lately.

5.5 Weeks Out:

5/3/1 Cycle 3 Week 2:

Bench:
45x12
95x8
135x6
165x4
180x3
205x3
230x5 PR

CGBP:
205x4x4

Incline BB Bench:
165x8
165x7
165x6

Did some triceps and called it.





Probably will be a really light 220. Looks like our lifts are in the same ballpark so we will probably be in the same flights for each lift any idea about where you're planning on for openers?

Always nice to hit PRs as you get close to a meet. Congrats!

[FenderElectrics]

Sometimes I'm really bad at lifting weights today was one of those days. Man did stuff feel heavy today blah

5 Weeks Out:

Coan Phillipi Week 6

DLs:
135x5
185x3
225x2
275x1
315x1
365x1
405x2 -> felt way heavier than it should
330x3x3

SLDLs:
290x3x5

Seated CAble Rows:
170x3x8

Always nice to hit PRs as you get close to a meet. Congrats!

Thanks man hoping my squat and DL start seeing some PRs soon! The only thing that would make my meet a complete fail in my eyes would be not hitting at least a 400 squat. Thought a few months ago I was gonna be set up for 420ish but just hasn't been going the right direction lately, I still have confidence in it though it will come around.

[FenderElectrics]

5 Weeks Out:

5/3/1 Cycle 3 Week 3:

OHP:
45x10
75x6
95x4
125x5
145x3
165x1
135x6

Front Squats: Narrowed stance a lot and they felt real good
135x2x3
165x3
195x3x5

GMs:
195x3x5

Shrugs:
315x3x8

Face Pulls:
140x3x12

Core Stuff:
Standing Cable Crunches: 260x3x10
Weighted Planks: 45x ~75 seconds

[Justin.Martin]

5 Weeks Out:

5/3/1 Cycle 3 Week 3:

OHP:
45x10
75x6
95x4
125x5
145x3
165x1
135x6

Front Squats: Narrowed stance a lot and they felt real good
135x2x3
165x3
195x3x5

GMs:
195x3x5

Shrugs:
315x3x8

Face Pulls:
140x3x12

Core Stuff:
Standing Cable Crunches: 260x3x10
Weighted Planks: 45x ~75 seconds

Thats some serious Good Mornings man...my lower back is hurting just thinking about it.

[FenderElectrics]

4.5 Weeks Out:

5/3/1 Cycle 3 Week 3:

Squats:
45x5
135x4
185x3
225x2
275x1
295x5
335x3
375x1 -> wanted 2, wasn't there even though first rep was decent
315x5

SLDLs:
worked up to
295x2x5

Pull Ups:
BWx3x10

Leg Extensions:
150x3x15

Thats some serious Good Mornings man...my lower back is hurting just thinking about it.

I do them with an arched back and not a huge ROM so it's not too bad. I think if I did full ROM I wouldn't go higher than like 135ish - you def don't need a ton of weight for GMs to be effective

[NorthStrong]

need vid of dat skwat

nice jawb man

[Justin.Martin]

need vid of dat skwat

nice jawb man

^ this please....

[FenderElectrics]

I went to the gym at 5:00 on a Monday - it's about the most crowded time of the week there. Last time I set my phone down to video when it was that crowded it got kicked so I don't even try anymore when it's like that. I wish I had video too because it was a weird rep - I actually had good speed out of the hole but hit a wall still on the way up and had to grind it a little.

My gym is getting brutally overcrowded recently it seems like - I'm considering doing morning workouts a few days a week moving forward but that would involve waking up at like 4-4:30am.

[Mitch666]

Probably will be a really light 220. Looks like our lifts are in the same ballpark so we will probably be in the same flights for each lift any idea about where you're planning on for openers?

Not 100% sure yet as I just started using wraps, Bench Ik I want to open at 225, prlly 240-245ish for a second and pick a third based on that. Squats I might just open real light since it's the first lift of my first meet I'll be nervous 325-330, then I think 350ish for a second.
My current max of 365 was w/o wraps and on the rep work I've done with them I get 25lbs at least so in an ideal world I could hit a 385-390 3rd.

For deadlifts I never pull after squatting so I'm gonna open at 405-425, then 440-455 for a second. I figure it's better to go on the light side than end up grinding a second attempt.

[FenderElectrics]

Not 100% sure yet as I just started using wraps, Bench Ik I want to open at 225, prlly 240-245ish for a second and pick a third based on that. Squats I might just open real light since it's the first lift of my first meet I'll be nervous 325-330, then I think 350ish for a second.
My current max of 365 was w/o wraps and on the rep work I've done with them I get 25lbs at least so in an ideal world I could hit a 385-390 3rd.

For deadlifts I never pull after squatting so I'm gonna open at 405-425, then 440-455 for a second. I figure it's better to go on the light side than end up grinding a second attempt.

Nice we will be real similar for all the lifts and almost definitely be in the same flights so we can warm up together and try and time it right.

I definitely recommend opening light on first squat, there will be some jitters there and burying the first squat they will all disappear for the rest of the meet.

My plan is something like:

Squats: Open 350-360ish. Second 400ish. Go from there. It's a bigger jump then I'd normally take but I really want that 400 squat and am willing to gamble my total on it (as opposed to securing like 385 or something and having one attempt at 400 with less energy than would have on a second attempt).

Bench: Open at 237. Jump to around 250. Then around 260.

DL: Open at 425ish. Jump to 450ish. Go from there. This one is pretty variable because I've never used a deadlift bar conventional no idea how much that will give me if anything.

[NorthStrong]

Sick, didn't know you guys were competing in the same meet. What is the date for it?

[FenderElectrics]

Sick, didn't know you guys were competing in the same meet. What is the date for it?

jeramey is competing there too, it's UPA April 12th

[NorthStrong]

jeramey is competing there too, it's UPA April 12th

Right on brah, GL to all, lookin forward to seein results!

[FenderElectrics]

Wasn't feeling strong at all today so happy with how things went. Almost got 3 reps in there but still a PR and felt pretty decent.

4.5 Weeks Out:

5/3/1 Cycle 3 Week 3:

Bench:
45x12
95x8
135x6
165x4
195x5
220x3
245x2 PR (Previous PR was 245x1)

Incline Bench:
165x3x8

CGBP:
185x3x8

Face Pulls:
160x3x12

Tricep Rop Pressdowns:
140x3x10

[FenderElectrics]

This was yesterday. So tried to do all my working sets with higher hips, vertical shins and subsequently a nice flat back (if you've seen Richard Hawthornes DL tutorial basically the way he teaches) relative to how it seems to round my normal way. It feels great but sooooo weak. My last warmup was 385 and it was a 10, I BARELY got the rep. So I redid 385 with my normal form and it flew up so it's clear just how much stronger I am letting my back round and squatting the weight a little. My form is getting pretty awful after like 400 or so IMO and I really need to clean it up but obv 4 weeks out isn't the time. So anyways here it is, for the first time I ALMOST skipped a rep with this program, notice the time in-between reps on the 425 set - that was me quitting because of how grindy the first rep was then instantly saying no fuk that sht hit your double you pussy! Glad I went for it even though it was ugly I got the rep.

4 Weeks Out:

Coan/Phillipi Week 7:

DLs:
135x5
185x3
225x2
275x1
335x1
385x1
385x1 again with normal form
425x2
350x3x3



SLDLs:
295x2x5

Seated Cable Rows:
180x3x8

That was it. Going to hit a quick workout this morning before going out drinking all day today. Don't do that often these days hope I don't die lol

Also scheduled to pull 445x2 next week which is the most I've ever pulled for a single and 425x2 was brutal today. Gonna be tough gotta get it

[Justin.Martin]

Wasn't feeling strong at all today so happy with how things went. Almost got 3 reps in there but still a PR and felt pretty decent.

4.5 Weeks Out:

5/3/1 Cycle 3 Week 3:

Bench:
45x12
95x8
135x6
165x4
195x5
220x3
245x2 PR (Previous PR was 245x1)

Incline Bench:
165x3x8

CGBP:
185x3x8

Face Pulls:
160x3x12

Tricep Rop Pressdowns:
140x3x10

Progress is progress man. Keep pushing

[Filmbuff81]

Definitely a little grindy but still strong work.

[FenderElectrics]

Had 30 minutes yesterday to get in what I could before having to catch a train to the city. Just a fluff day basically anyways so just got in what I could.

Pretty pumped tonight I have a front row seat to see ELO at my local club gonna be a great time. Awesome band.

4 Weeks Out:

5/3/1 Cycle 4 Week 1:

OHP:
45x10
75x8
95x5
115x5
135x5
150x3 -> no doubt I had at least 4 if not in a rush

Shrugs:
315x3x8

Standing Cable Crunch:
260x2x10
200x20

Face Pulls:
160x3x12

Progress is progress man. Keep pushing

Definitely a little grindy but still strong work.

Thanks fellas I try to remind myself when form goes to crap that even guys like Eric Lillibridge are still tweaking form after years and years it's a constant work in progress. The fact that Eric switched to low bar after squatting 900ish high bar and also changed his DL setup after pulling over 800 makes me feel a little better about needing to rework my mid 400 pull lol

[FenderElectrics]

Had another meh squat session last night. I think I might just be awful at repping squats, I'm confident my 1RM is much better than what my reps predict as I'm a pretty good grinder. We'll find out soon I guess.

3.5 Weeks Out

5/3/1 Cycle 3 Week 3:

Squats:
45x5
135x5
185x3
225x3
265x5
305x5
345x3
275x8



Pull Ups:
BWx3x10

Did some light leg extensions and leg curls and that was it. Scaling back all the accessory stuff now eliminating my second day of SLDLs and other stuff.

[Filmbuff81]

definitely look like you got a solid squat in you. I am good at grinding reps but iffy at maxing, so I'd rather have your problem of reps being tough but maxing being easier haha.

[FenderElectrics]

definitely look like you got a solid squat in you. I am good at grinding reps but iffy at maxing, so I'd rather have your problem of reps being tough but maxing being easier haha.

yeah 345x3 estimates me at 365 and that's nowhere close to my max. both my meets I reached somewhat on third attempts and grinded them up so hoping to be able to do the same at this meet - only one way to find out

[Mitch666]

Nice we will be real similar for all the lifts and almost definitely be in the same flights so we can warm up together and try and time it right.

I definitely recommend opening light on first squat, there will be some jitters there and burying the first squat they will all disappear for the rest of the meet.

My plan is something like:

Squats: Open 350-360ish. Second 400ish. Go from there. It's a bigger jump then I'd normally take but I really want that 400 squat and am willing to gamble my total on it (as opposed to securing like 385 or something and having one attempt at 400 with less energy than would have on a second attempt).

Bench: Open at 237. Jump to around 250. Then around 260.

DL: Open at 425ish. Jump to 450ish. Go from there. This one is pretty variable because I've never used a deadlift bar conventional no idea how much that will give me if anything.

That makes sense on the 400 as a second since you really want it. Are you gonna be raw raw or use cheater wraps too? lol. That would be awesome if we're in the same flight you can make sure I don't go full retard and miss when I'm called or something lol

Right on brah, GL to all, lookin forward to seein results!

thanks bieber

[FenderElectrics]

That makes sense on the 400 as a second since you really want it. Are you gonna be raw raw or use cheater wraps too? lol. That would be awesome if we're in the same flight you can make sure I don't go full retard and miss when I'm called or something lol



thanks bieber

just wearing knee sleeves not wraps never used those before

I'm pretty certain we'll be in all the same flights last UPA meet I did was 16 per flight I think and since our openers will be so close odds are pretty good we'll fall in same flights. If not I can help you out regardless

[Mitch666]

just wearing knee sleeves not wraps never used those before

I'm pretty certain we'll be in all the same flights last UPA meet I did was 16 per flight I think and since our openers will be so close odds are pretty good we'll fall in same flights. If not I can help you out regardless

Alright cool, thanks man.

[FenderElectrics]

I think bench is my only lift progressing right now, felt pretty good again today.

3.5 Weeks Out

5/3/1 Cycle 3 Week 3:

Bench:
45x10
95x8
135x5
170x5
195x5
225x6 PR

Incline Bench:
165x3x8

CGBP: I think my close grip is almost as strong as my comp grip now
215x4x3

Tricep Rope Pressdowns:
140x3x8

Standing Cable Crunches:
200x2x20
200x30

[FenderElectrics]

Good and bad today. Bad is I missed a rep. Good is my form felt way better and held up even in my 405x1 and 445 set much better than previous weeks. 445 felt better than my 425 last week for sure, not sure what happened on second rep could have grinded it out I know but it wasn't a great position I put myself in and bailed.

The other good is that I had a basketball game at 10pm last night and it was a grinder game and my legs were completely dead after and this morning. I wasn't confident at all in hitting anything close to what I needed to day so all things considered I'm happy even with missing the rep.

3 Weeks Out

Coan/Phillipi Week 8

DLs:
135x5
185x3
225x3
275x1
315x1
365x1
405x1
445x1 -> ties PR
330x3x3



SLDLs:
275x2x5

Seated Cable Rows:
170x3x10

That's all. Really cutting back the accessory stuff for next weeks leading up to meet.

[Justin.Martin]

Good and bad today. Bad is I missed a rep. Good is my form felt way better and held up even in my 405x1 and 445 set much better than previous weeks. 445 felt better than my 425 last week for sure, not sure what happened on second rep could have grinded it out I know but it wasn't a great position I put myself in and bailed.

The other good is that I had a basketball game at 10pm last night and it was a grinder game and my legs were completely dead after and this morning. I wasn't confident at all in hitting anything close to what I needed to day so all things considered I'm happy even with missing the rep.

3 Weeks Out

Coan/Phillipi Week 8

DLs:
135x5
185x3
225x3
275x1
315x1
365x1
405x1
445x1 -> ties PR
330x3x3



SLDLs:
275x2x5

Seated Cable Rows:
170x3x10

That's all. Really cutting back the accessory stuff for next weeks leading up to meet.

Good stuff man.

[Mitch666]

Seems like your meet prep is going good man. I've been partying way to hard during mine lol