New Log for a new competition. For those who did not read the other log (and for good reason) I just competed in the Usapl MD States and totaled 1444 at 275 and won a medal, which really does not mean much. It was a bad meet that needed to happen for me. There were positives so it was not all bad. So the next meet I am planning to do is the Usapl Equinox which usually get scheduled in April or May. I have decided to do 5/3/1 for my off-season and choose specific assistance that I think will help me. I am going to do most of my work without a belt and really concentrate on keep my chest up during the squat and get better positioning on my deadlift. My specific areas to bring up are my upper and middle back, shoulders, always triceps, and hips. The goal for this next meet is 1500+ once again. I am not going to care what weight class I fall in because it messed me up a bit this meet. So if I weigh 276 ill be SHW and not give a damn. Having squatted 520 in the gym and missing it at the meet I would like to squat around 540, bench around 335-345, and deadlift 630-640 (missed 617 at the very top). This all seems reasonable to me. I will be working with Josh Bryant after this off-season which will be about 10 weeks. He has taken my total from 1223 to 1444 in 2 years so I will stick with what works.
Today
Recovery
pull aparts 100
push downs band 100
glute bridges 50
clam shells 50
crunches 30
leg raises 30
just getting some blood flow today
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11-26-2013, 07:30 AM #1
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Foxtrot Uniform Charlie Kilograms (see what I did there)
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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11-27-2013, 08:31 AM #2
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Training maxes
Squat 461
Bench 292
Deadlift 545
OHP 166
I used one of those calculators because I am lazy and dont want to do the math, but those are 90% off last meet.
Main assistance for the first 3 weeks will be for Bench Barbell Rows and Weighted dips, squat- front squats and GHR (however will throw in seated GM's for mid back), OHP- CGB and Pull ups/downs depending, and for Deadlift - RDLs and Reverse Hyper
I also like to use accessory lifts which basically are like pre-hab stuff, like shoulder box for shoulders, clam shells, dimmel deads for high reps, and glute bridges. Of course I will bicep curl once a week as well. Most of my main assistance will be done using a 5 rep scheme more than likely 5+ sets. GHR and Reverse Hyper I will likely do more reps.Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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11-28-2013, 05:07 PM #3
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11-29-2013, 12:14 PM #4
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Squats with 5 sec negative 275x8,5,5
Front squats 3x5 135
Gastroc ham raise 4x5
Seated gm 3x10 95
Leg raises 3x12
Knee still feels not so great will be taking it easy next few weeksRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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11-30-2013, 04:17 AM #5
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12-01-2013, 03:41 PM #6
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Update: so looks like the equinox meet will be more than likely in March, I have decided to skip that meet. My wedding is in march and my knee is not near 100% now the only thing that will change will be that after my 5/3/1 for 2 cycles I will go into Josh's off season program. I have my eye on summer meets, maybe the raw nats. I'm also going to attempt to drop some excess fat in the next 2 months while on 5/3/1.
Today
Clam shells 50
Glute bridges 50
Broom stick squats 25
MobilityRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-02-2013, 11:59 AM #7
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Overhead press Deload
95x10 2 sets
Cg bench 185x12 2 sets
Pull downs 3x12 120
Shoulder box 3x10
Rolling tri extension 3x12
Planks 3 sets
Easy day as it should be, deads tomorrow then back to the heavyRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-06-2013, 02:02 PM #8
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
So after much time deliberating on what I should do with my training I decided I'm going with westside style programming, this is something I have always wanted to do. And why not, I have no plans for any meet anytime soon. Here goes.
Accumulation
Box jumps 6x3
De squat
255x2 12 sets
Speed pulls against 1 chain 315lbsx8 singles
Reverse hypers 4x10 160
Seated gm bar x 40
Spread eagle sit ups
Chose 12 sets for squat because that's when I started to slow down. Really concentrating on fixing my positioning in the squat and dead
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-06-2013, 06:26 PM #9
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Noticed something with my deadlifts, changed my set up from how I used to. Now my form sucks when it was once good, going back to that set up.
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-07-2013, 10:01 AM #10
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
stuff
banded scissors, clam shells, bw squats for recovery
hip opener and couch stretch.
have to move up lifting days due to court at work, my job definitely gets in the way of everythingRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-07-2013, 06:49 PM #11
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
De bench (had to do this today due to scheduling, pushed it as far back in the evening as I could)
Plyo push ups
Bench against minis 165 12x3
Db overhead press 35lbsx50
Bb row 185 5x6
Rolling tricep ext 3x15 30's
Curls
Leg raisesRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-09-2013, 09:20 PM #12
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12-10-2013, 09:28 AM #13
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
ME lower
box jumps
Front squats (chose this as a max effort because im terrible at these, my back tends to lose arch then the bar tends to slip...I feel this will help me with keeping my arch on the regular squat.)
barx5, 95x5, 135x5, 185x3, 225x5, 245x5, 265x3 (technique broke and bar began to slip forward so I stopped here)
RDLs 225x6, 275x6, 300x6
Leg curls 2x25 70lbs
standing band abs 100
So far this week I am feeling a lot of soreness in my hips, hams, glutes, and middle erectors which is good seeing as those are weak for me.
In other news there is a meet in March the week after my wedding. Since I deload a week before a meet this is a possibility, Its Uspa and apparently a class 1 total qualifies you for the IPL worlds in November. At 275 a class 1 is 1438 according to the chart. Which means if I repeat my last meet performance I will qualify. It is very tempting.
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-11-2013, 09:38 AM #14
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12-12-2013, 05:12 PM #15
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
extra
lots of lower body mobility work
50 pull aparts
50 push downs
50 band curls
Mcgill crunches
Just some upper body recovery and mobility prep for tomorrows DE squats. Knee is around 85-90% so I am still going to work off the box for probably the next 2 weeks, then go on to alternating weeks on then off the box, plus going to start putting on some band tension on the squat this week if my knee feels well enough to. Having fun so far with this set up. I feel as though I am moving in the right direction for this moment in time.Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-13-2013, 12:40 PM #16
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Dynamic Effort Lower
Squats 280x12x2 light band
relaxed o/c by dynamic deads worked up to 3 sets of 1 with 315 (stolen from hamburger train)
Ghr 4x6
reverse hyper 4x8
band abs a bunch
Good session, knee was up to the task. Still working on my back integrity on my squats. Learning all I can right now to make sure I go in the right direction.
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-13-2013, 03:43 PM #17
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
New blog about beginner to intermediate powerlifting
http://pigtownpower3.blogspot.com/20...erlifting.htmlRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-14-2013, 04:32 PM #18
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Extra stuff
Band pull throughs 50
Glute bridges 50
Clam shells 50
Planks
Just a quick extra workout to get blood flowing. I'm trying to bring up my glutes so I never miss a deadlift at the very top like I did last meet.Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-15-2013, 12:12 PM #19
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Dynamic upper
Plyo push ups
Bench against minis
180x3x12 sets
Log press 16, 10, 6
Bent over row 225 5 sets of 6
Band push downs 100
Band abs 3 minutesRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-15-2013, 05:40 PM #20
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12-16-2013, 05:32 PM #21
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
My iPod was on shuffle when I was thinking of what to title my log. I'm a big fan of bloodhound gang.
ME lower
Paused squats 345x5 easy, 390x5 harder, 405x4 pr of 2 reps probably should have gone 1 more rep
Deficit pulls 455x1
Ran out of time so just did some pulls
Went home did 100 band leg curls and some spread eagle sit ups
Long day had 2 hours of sleep on a 10 hour day. Felt awful but made it through
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-17-2013, 05:38 PM #22
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12-18-2013, 05:41 PM #23
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
ME Upper
felt tired still, still on just a few hours of sleep but got a pr anyway
Close grip bench 295x5 (previous pr 290x4)
jm press 135x5 3 sets elbow started getting pissed at me
lateral raises 20's for 3 sets of 20's
biceps and abs
got in, got out need some damn sleep I hate training for workRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-19-2013, 07:21 PM #24
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12-20-2013, 03:05 PM #25
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Dynamic lower
Squat 305x10x2 plus light band
Speed deads 335+2 sets of chain 8x1
Ghr 4x6
Reverse hyper 1 plate each side x 50 reps
Tour of My gym
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-21-2013, 09:30 AM #26
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
extra work
oly squats 155x40 reps done in as few sets as possible (didnt count them my bad)
ab work
these are like 30% of my max so they are not taxing at all. Basically it gets my blood flowing and gives me extra technical work which is what I need right now.Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-22-2013, 09:02 AM #27
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Slept on my shoulder wrong last night, felt tight and just gross today
Did done dynamic benching some high rep Db bench and face pulls
Gross day on to the nextRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-23-2013, 08:31 PM #28
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Me lower
Block pulls 545x1, 565x1, 585x1, 610x0
Got a little over zealous with the 610 but oh we'll got 3 pulls in above
Csr 4x10
Decline sit ups
Stopped there short on time
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-24-2013, 08:41 AM #29
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
extra
pull throughs 50
banded leg curls 100
glute bridge 100
ab work
ME bench later this week then I am going to up the intensity for 2 weeks then deload, then I will go into meet prepRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-26-2013, 09:32 AM #30
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 591
Me upper
Wanted to floor press all racks in use, all special bars in use...man do I hate commercial gyms around the holidays
Went with paused bench
300x1 315x2
Not a pr but stopped there, this is the highest double I have done sans ammonia/getting psyched so ill take it on a day where I was just pissed in general
Standing ohp 155x5 160x5 165x3
Dips 3x12
Pull ups 3x5
You can see that I slow toward lockout so I'm going to work off a 3 board next board press also will up tricep volume
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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