Manlet in a Singlet pt2

[NeverEnough89]

Felt really good this morning, nothing sore besides calves still, and forearms, maybe over training a little.
http://youtu.be/ZDKRiLVX-OY

Squats
275x2x2xAMRAP(8)RP Felt like I had one more so, PRE 9.

Bench Press
200x2x2xAMRAP(10)PR Might have had 2 more but no spot and some pain in forearm.

Comp Deadlift
315x3x5 Felt real easy.

ABS stuff, mixed 50 reps

Front Squat
185x3
205x3
225x3PR

CGBP
135x10
135x10

Incline DB Press
55x5
65x5
75x5

[NeverEnough89]

Calf is still feeling nasty, nothing terrible but really annoying. Debated not going today and just resting, but watch Men of Honor and he did a box squat with 290 lbs and 1 real leg, sooooo I went to the gym lol.

Comp Squats
260x6x4 felt really good, besides calf, foam rolled, put horse bengay stufff and hit it hard with the lax ball.

Bench -TnG, pause last rep each set.
195x6x4 felt fine on all lifts, finished each set with a comp pause.

Sumo deadlift
was supposed to be 305, but it felt stupid easy so just put 315
315x4x6 was really smooth and had plenty in the tank, hands got a little beat up and forearms got a burn too.

reverse hyper with 45 for 30, machine digs into hip, super uncomfortable.
Close Grip 145x3x10
Curls
and some Rows

[NeverEnough89]

Calves felt better. They're still small.
Squats:
Warm Ups: barx10, 135x8, 185x5, 225x3, 245x2, 275x2, 285x2 (Beltless PR @6)
Working sets: 245x3x3 comp style.

Bench:
Warm Ups: barx10, 135x5, 155x5, 185x3, 205x2, 225x2@6/7
Working set: 195x3x3

Competition Deadlift:
295x1x10 really easy no issues what so ever.

Accessories for more arm work
CGBP 135x10x2

DB Shoulder Press
45x10
65x8

Incline chest flies
25x10x2

Rope Pushdowns 150x10x3

Cable Crunches 150x10x5 will feel this for 3 days probably.

[NeverEnough89]

Body Weight 182.5, still eating around 3300 going to dumb it down to 3000 even and 1 week out stop eating out every day, and cook pasta and meats, to lower sodium intake.
Woke up with a weird back pain in my lumbar for what ever reason, stretched and rolled on the LAX ball felt fine after that.

Squats, since I got 8 last week on my AMRAP, I upped it by 10lbs.
285x2x2xAMRAP(6) PRattempted a 7th but I fell out of the groove, paused, and it wasn't going to go back up lol.

Bench: Got 10 last week but with a head cold or allergies, what ever this is, and lack of ability to squat, I just went up 5lbs.
205x2x2xAMRAP paused last rep only, I think it's a PR.

Deadlift:
225x10
275x5
315x3
365(90%)x1x5 1st time going above 80% since my 405 pull, felt fine and smooth. Had about 1 minute rest each set.

Lat pull down

and rows

Today was just not what I was hoping for, but still hit good numbers, gonna take an extra day off and train Sunday for start of week 3, and not Saturday.

[NeverEnough89]

Woke up at 181 lbs 4 days in a row, eating at 2900 rest days, 3300 lifting days.

Took 2 days off and still felt a little beat up, but 3 days off is too much for me, forget the mechanics or something.
Squats:
265x5x6... 4th set was tough. Took about 5 minutes and did body squats, finally got the 5th set done and it was ugly. Need to reevaluate form or something, find out what is causing me to misgroove.

Bench:
205x5x6... Never repped 205 for more than 3 reps so this was neat. Next week @210 will be my opener 2 months ago lol.

Sumo Deadlift:
225x8, 275x6, 315x4, 365x3, 365x3, 315x3 and was absolutely dead.

Ate everything in sight today, pizza, burgers, tons of cereal, and will drink a protein drink tonight for my macros to be 110f 400c 185p=3330kcal.

[NeverEnough89]

Feeling really good. Got a new bed put plywood underneath the mattress on top of box springs for firmer feel. So far waking up with no back pain, but not sleeping as well either. Had the same bed for 7 years so new is not the neezneez right meow for sleep wise at least.

Squats:
250x4x2 quick reps felt really good. I focused on opening up hips more and staying really tight in the upper back with the power belly out, helped a ton on everything, all 4 sets were solid form. I feel form breaks down under heavy loads on strength days with a high rep in mind. Will focus on form on Strength day, put less focus on intensity. Play smart.

Comp Bench:
Spreadsheet called for 195x4x2 did 200 by mistake, went fine not feeling beat up in the upper body at all. Did 215x1 and 225x1 both felt great as well, little slow but that was expected on my part being on a recovery day.

Comp Deadlift:315x5x1 just an easy day. I did do hook grip to see how it felt on a conventional pull.... it was stupid. Will stick to over under on meet day. Still debating on switching over to Sumo after this meet.

Edited this on the computer moved it to my phone put the music on there (Just a similar time track, and then went time travelling with Limp Bizkit) and uploaded it from mobile. Hope it sticks.

[NeverEnough89]

Felt really good toady, getting better sleep and more work in with the lax ball and foam roller. Elbows were feeling a little iffy, added in more bicep work and some lat pull downs. I'm about 3 weeks out. Might stop on hypertrophy day and throw in another intensity day for squats, separate day for deadlifts as well. Start at 85% 2nd week be at 88%, and 3rd week hit openers of 92.5%. Not sure yet, need to read some more on how to peak.

Squats:
285x2x2xAMRAP got 7 PR and they all felt great. Felt like there was no form break down in any of the squats, had a couple left in the tank.

Bench Press:
210x2x2xAMRAP got 6 PR they all felt great. This was my opener at my last meet in November, felt much better here. I am expecting to use 225 as my opener this go around.

Deadlifts:
Have no programming for my deadlift at this point. Just wanted to work up to 85%ish(345), got to 365 for 2x2 and the last rep went up crazy fast, stars aligned or something. So tried 385 for a single and it wasn't happening, I was feeling dead. Would have gotten under different circumstances, lifts were all done in 1.5 hours so fatigue set in hard after the 365 pulls. Gonna start deadlifting heavy this next week at 365 for singles work up to 90% for a 5x1, followed by 92.5%, or what my body allows at least.

http://youtu.be/IoqCzY8NNfc

[NeverEnough89]

Wrote up a peaking block last night, tweaked it this morning after doing some reading. Gonna try and keep a little volume in bench as it can handle it, squat a little less with a little more intensity, wanna dial down specificity with the intensity. Deadlift 1 time a weak with out the squats so bench before deadlifts on mondays. This will peak me right into final training day on wednesday the week of the meet. I start this tomorrow.
1st week 87%, week 2 90%, week 3 95% for singles, last heavy day Monday, Wednesday the week of the meet is a deload day of 60% for 3x3 no deadlifting. Planned maxes and openers are just ball parks, obviously day of will be different, I'm thinking 1100 total is definitely in reach, on meet day.


EDIT:New spread, just did it quickly. I'm dead tired and struggling to stay up.
Will review tomorrow.
http://imgur.com/gn073y3

[NeverEnough89]

Felt great, elbows were fine beginning of training.
p.s legs are on fire. All of today was rep PRs, I've never attempted any of these numbers for reps lol.


Squat at 87.9% we'll call it 88%
300x5x5 All went well, by 3rd set my elbows were on fire and forearms we a little dead. Other than that, everything held up and I made it through. Took 3 minute rests between sets, this is about 2x as much from normal training.

Bench: I was gonna do 5x5 at 88% as well, elbows were not on the same page. Did 3x3 and will do Monday squats, Wed Bench/Deadlift, Fri. Variations of each all squats and bench.
Gonna put horses bengay stuff on elbows and hit them with the lax ball.

http://youtu.be/OqMqQMb6F-k

[NeverEnough89]

Today was just terrible. Elbows are still flared up, and in bad shape. I took it relatively easy, and cut volume down by a 4th easily. I had work 6 hours eariler than usual for a 14hr shift today.


Bench Press
225x2 and elbows felt like complete chit.
225x1x5
backed off to 135x2x8.

Deadlifts grip strength was not there and no straps
Comp:365x1x5
Sumo (to feel it out)365x2 easy.

I'm thinking I will do Sumo in my next training block, it just feels so less taxing and when I'm pooped, I can still manage to rep some out.

Did some reverse hyper with a 45lb plate on and called it there. Will see how I am feeling for Wednesdays training. It is a scheduled 60% day, but might amp it up since today was crap.

[NeverEnough89]

Oh and we are officially fat today, 187lbs at the end of the day. Morning dry weight is at 184.
Was feeling really good today, little soreness in my lower back and abs for some reason, might be from the stretching I've been doing.

wanted to hit my planned openers or close to them for reps of 3 today. Think they are lower than necessary but that is perfectly fine with me.

Went out of order to test things out.
Bench Press:
225 bench for 3 paused competition reps PR
225 3 sets of 2 TnG reps. All went well, misgrooved on last set 1st rep, butt came off, 1st time that has happened to me.

Deadlifts:
365x1 Easy
385x1x5 Could have got 2 reps on all of these I feel. Took about 30-60 sec rest between pulls. Felt awesome.

Squats:
275x1
295x1
315x3 PR had a couple left in the tank, easy. Felt really good using wrist wraps as well, will use them from now on, with top sets.

Did this workout in 1 hours time, will use these lifts as openers most likely.

http://youtu.be/ajCKwth3Nck

[NeverEnough89]

Squats were main focus today, left glute was not firing up today, had a weird dip the whole day. Lax ball to roll it out, hopefully.
295x1
315x1
335x1 5lbs under 1rm felt good minus the butt cheek tightness.
325 for 3 doubles. Felt really good. Elbows still flaring up.

Deadlifts
315 for 5 triples. Felt really good and smooth.

Bench
135x10
175x6
185x5
205x3x3

Facepulls and tricep pushdowns

Reverse Hyper

http://www.youtube.com/watch?v=bKMsj-CIftE

[Muzzlrpress]

Awesome gains coming brohammer! Gotta love getting fat!

[NeverEnough89]

Awesome gains coming brohammer! Gotta love getting fat!

no kidding, cut sodium intake in half, and only drank 1.5 gallons these past few days and woke up today at 182.7 so 2 weeks out I still get to eat 3200 kcal. I am excited to get down to 168 tho lol. Pants ain't fittin right no more.

[NeverEnough89]

Today will be a 92.5% 230lbs for paused doubles; and 90% 315lbs squat intensity 1x5. Elbows were hurting yesterday and felt a little meh, rolled hard on the bicep tendons all around the elbow, and took some anti inflammatory, feel a lot better today just picking things up and getting dressed.

First time in a long time lifting in the PM, hope there is someone there to help with a lift off and spot, doing my own lift offs at this weight is new and feels terrible and feels unsafe. Will do 97.5% 395lbs singles deadlifts on Wednesday, which will be my last deadlift session. Saturday will be last heavy squat, which will be my old 1rm for a double, and we will see how bench feels but will likely hit my old 1rm for a double as well, so long as elbows stop giving attitude, Monday and Wednesday will be 50% kinda days 3x3 or close to it.

[NeverEnough89]

Feeling good as stated above, had plenty of food through out the day and was ready for a good session. Gym has lots more people in it at 6:30pm compared to my normal time of 8-10am.

Bench Press:
135x10
155x5
175x5
185x2
205x1
225x1
235x1 Lower Back Cramped hard
235x2 \
235x2 PR all felt like I could do 1 more rep, these were all competition paused very happy
235x2 /
235x1
Elbows felt great prior and after.

Squat:
135x10
185x5
225x5
245x3
275x2
295x1
305x1
315x2
315x2
315x2

Elbows are pissed again, this is not bueno.

All felt awesome. little slow but no misgrooves and form was really great. Had a couple guys compliment my form so that's nice lol.
Also saw a guy use the reverse hyper, had 6 plates on it... mind didn't know how to comprehend it.

did some hammer curls all real slow and holding tight as chit, immediately felt relief in elbows,
Facepulls
lat pull downs for blood flow and a baby pump, I forgot what it felt like again.

[NeverEnough89]

BW is 185 this morning. Really confident about 182. But feeling oddly bloated.
Last deadlift session, wanted to hit my 2nd attempt for at least two singles.

135x10
185x5
225x3
275x3
315x1
345x1
365x1
385x1
405x1 @9
405x1 @10
365x3 - (Opener) @10


Squats
135x10
185x5
225x3
275x1
295x1
315x3 Depending on how the day is going, I'll prob up my opener to 325 since I plan on 365-375 for a 3rd, don't want too large of jumps. Elbows still upset, wearing compression cuffs will squat this Fri. will work up to 340 (previous max) for a double.

[Hunttarded]

In for the singlet twig and berries festival.

Good that your elbows got better on the bench. Having that problem myself so going to lower it and work on form.

--

Squat form looks great, very streamline. Great numbers too man.

You peaking for a mock meet or real one?

[NeverEnough89]

In for the singlet twig and berries festival.

Good that your elbows got better on the bench. Having that problem myself so going to lower it and work on form.

--

Squat form looks great, very streamline. Great numbers too man.

You peaking for a mock meet or real one?

Real meet this time around. USAPL on Feb 14th 2 hours away. So I'll travel up Friday night after work and stay at hotel near by and then travel back right after the meet. Prefer real meets, I actually get to rest in between lifts. Mock Meet I do them with myself so its all done in an hour and a half time with no food breaks lol. Next meet is in April, it just got announced would have done that one if I knew about it ahead of time and gone to the 75kg class instead. Ho well, I'll go watch and hang out and meet people, have a friend that is going I'll go help him out warm up and stuff for the day probably.

[NeverEnough89]

Here is a still of one of the 405's, my face is priceless. Didn't feel like uploading a 10 second clip to youtube.

[Hunttarded]

Real meet this time around. USAPL on Feb 14th 2 hours away. So I'll travel up Friday night after work and stay at hotel near by and then travel back right after the meet. Prefer real meets, I actually get to rest in between lifts. Mock Meet I do them with myself so its all done in an hour and a half time with no food breaks lol. Next meet is in April, it just got announced would have done that one if I knew about it ahead of time and gone to the 75kg class instead. Ho well, I'll go watch and hang out and meet people, have a friend that is going I'll go help him out warm up and stuff for the day probably.

Good stuff. Never done a real or mock meet so I can't really comment on that. But squat/bench/dead in a short time frame is brutal, even when I last did it in LP days. Ya, just go for support and to meet new people, always good to get other's inputs plus it's not often a lot of people interested in PL come together with that setting so take advantage.

Here is a still of one of the 405's, my face is priceless. Didn't feel like uploading a 10 second clip to youtube.

That's a lot cleaner than mine, I'd be happy with that.

[NeverEnough89]

BW 184 cut out 50 carbs, less cereal in the morning and 1 less bag of chex mix, minus 2lbs in 2 days.

Wanted to work up to 97.5% of my tested max on bench
Bench Press:
225x3
235x1
245x1 misgrooved hit the rack and felt weetaded. Blaming me having to unrack the weight my self, this wont be an issue at the meet.
225x3

Elbows flared up a little, nothing to complain about tho.

Decided I would do some Sumo work, after discussing it all day.

135x5
185x5
225x5
275x5
315x2
365x2 ugly cause of grip and what ever else caused a soft lockout.
385x1
405x1 kinda ugly
405x1 fixed setup and its beautiful
385x1 for 3 singles, to feel it out. Should have filmed these too.

Irrational decision 1 week prior to the meet, Sumo is in and Conventional is out. I can easily pull more with sumo. Sumo while sore and just feeling poopy, 405x1 @8, conventional feeling a tad bit sore but pumped and good overall, 405@9.5. Sumo is stronger, I know it. So thats that.


http://youtu.be/eZYgqjOYDQA

[Hunttarded]

Nice bench. Doing your own liftoff sucks ass but like you said it won't be a problem.

Holy pulling volume too. I don't think your decision's irrational, if sumo would help you pull more even though it's newer to you, still go for it. As long as you lock it out, right?

[NeverEnough89]

Nice bench. Doing your own liftoff sucks ass but like you said it won't be a problem.

Holy pulling volume too. I don't think your decision's irrational, if sumo would help you pull more even though it's newer to you, still go for it. As long as you lock it out, right?

I wanted to pull it more after it looking so ugly the first few reps. I had a guy watching my pulls and he said form got dialed in with the 385s he said they looked better n better each pull. Ya irrational being it is 1 week prior and I haven't pulled sumo in 4 weeks besides last night lol. I'm very confident in it tho. I am sure I can get a 425 or so, with a good bar and the adrenaline.

[NeverEnough89]

Sitting at 187 this morning, had about 450 carbs last night and started "water loading". So by Thursday I should be at 182 will take it to 181 for just in case purposes here is how I look after breakfast at 190.
http://i.imgur.com/4b5rK82.jpg

[dhale0895]

Good looking sumo pulls man, I think you made the right call on that one

[Hunttarded]

Juicy amount of carbs going on. Pic won't load though.

[NeverEnough89]

Good looking sumo pulls man, I think you made the right call on that one

Thanks man, ya I definitely made the right call.

Juicy amount of carbs going on. Pic won't load though.

Ya that was the peak of my bulk at 3300 I would eat about 400-450 carbs. Won't be far off from that while on the deficit either. And fixed the pic so you all can see my bulk of peace. Pants aint fitting well and shirts are all shmediums as larges, lol. I'd actually continue the bulk if I wouldn't have to go out and buy new clothes at the cost.

[Hunttarded]

Looking good bro no homo. Not close to fat at all, I'd keep going if you didn't need to make weight.

[NeverEnough89]

Looking good bro no homo. Not close to fat at all, I'd keep going if you didn't need to make weight.

Ya if I didn't store it all on my hips and ass I would keep going, but buying new work clothes and all the like is not worth it. I'll cut to 170 and compete there at 165 probably, and then bulk for 6 or so months again to 190 or a little more for the cold winter (50°s) lol.