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

[FenderElectrics]

3 Weeks Out

5/3/1 Cycle 3 Week 2:

OHP:
45x10
75x6
105x3
125x3
140x3
160x2 PR
135x6

Shrugs:
315x3x8

Face Pulls:
160x3x10

Standing Cable Crunches:
200x3x25

Good stuff man.

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

Thanks guys. Yeah things are going much better recently especially. Was actually struggling a ton before that so hopefully I'm starting to peak right now. Need a good squat session have had only bad ones for like 2 months.

[FenderElectrics]

Squats felt pretty good last night if my stomach wasn't bothering me I definitely was good for 3 reps and 2 is still a PR.

3 Weeks Out:

5/3/1 Cycle 3 Week 2:

Squats:
45x5
135x3
185x3
225x2
285x3
325x3
365x2 PR



Pull Ups:
BWx3x10

That was all.

[Justin.Martin]

Squats felt pretty good last night if my stomach wasn't bothering me I definitely was good for 3 reps and 2 is still a PR.

3 Weeks Out:

5/3/1 Cycle 3 Week 2:

Squats:
45x5
135x3
185x3
225x2
285x3
325x3
365x2 PR



Pull Ups:
BWx3x10

That was all.

More PRs as you get close to the meet. Nice!

[Mitch666]

nice man I just hit 365x2 wrapped today. inb4 you outsquat me in knee sleeves.

[FenderElectrics]

Didn't think ahead to the weeks leading up to the meet when I made my workout schedule. Now I'm in kind of a weird spot so I'm shuffling sh!t around in a way that makes more sense IMO, looks like this

Today - Deadlift (bumping this up 2 days think I should be fine)
Friday - extra squat workout just working up to a heavy triple
Sat - Bench 3+ (pushed back 2 days)

Monday - OHP 1+ (pushed back 2 days)
Weds - Last Deadlift workout 10 days before meet
Friday - Squat 1+ last heavy squat workout 8 days before meet
Sat - Bench 1+ last heavy bench week out

Week before probably go in on Tuesday and work up to some doubles at 70% or so and spend rest of week relaxing and stretching, etc.

I've messed up this "peak" so bad in so many ways lol

Don't care though just looking forward to the meet should be a good time

More PRs as you get close to the meet. Nice!

yep, been forever since I've hit a squat PR glad to get that one want to hit 385x2 for my last squat workout before meet

nice man I just hit 365x2 wrapped today. inb4 you outsquat me in knee sleeves.

then you'll smash my bench and DL, squat's all I have lol

[FenderElectrics]

Real pumped about today! 1. Hit a PR which is great regardless of anything else but 2. Pulled heavy just 5 days prior (see above about moving up my DL day this week) and 3. My back was tight as sh!t all day today, I put my belt on from 225 up because it was already fried lol So yeah pretty happy I was able to grind it up, turned the RPE up to 11 to get it but rep looked clean bar never stopped moving (although I'm sure my back rounded bad).

Also filmed from straight on which is good cause I caught an ugly breakdown with my right knee caving in I think from my stance just being too wide so gonna work on that next week.

2.5 Weeks Out

Coan/Phillipi Week 9

DLs:
135x5
185x3
225x2
275x1
315x1
365x1
405x1
455x1 PR
330x2x3


Cable Rows:
170x3x10

Standing Cable Crunches:
200x2x25

Have a vid of 455 but it's taking forever to upload so will just post later.

[FenderElectrics]

Vid from last night.

Warning there is some crotch in this video horrible angle for that lol

[Mitch666]

Damn dude that pull looked smooth on video. Maybe an example of how it felt way harder than it looks but gjdm. How much do you usually lose off your best gym PR to when you pull in a meet? I never deadlift after squats so I'm curious.

[psychodiver9]

Strong pecker platform and bieber hair. FFs put that down before you snap your chit up

[Filmbuff81]

nice job on the PR,not so much on crotch shot.

[FenderElectrics]

Damn dude that pull looked smooth on video. Maybe an example of how it felt way harder than it looks but gjdm. How much do you usually lose off your best gym PR to when you pull in a meet? I never deadlift after squats so I'm curious.

Yeah the bar never really slowed which I was surprised to see on vid because it definitely felt VERY hard in real time.

My 2 other meets I pulled sumo for and set like 15-20 pound PRs at both with the deadlift bar. I'm guessing they will be using a deadlift bar at this meet too and assuming I get as much out of the deadlift bar pulling conventional as I have sumo I expect to actually pull more at the meet than I ever have in gym. I want 480ish at the meet.

you are definitely tired after squats and bench and a long day typically but for me (and others too I know) the combo of the nice flexible DL bar when I'm used to a stiff bar and also the adrenaline pulling in front of people makes the weight just fly up

Strong pecker platform and bieber hair. FFs put that down before you snap your chit up

lol I warned about the crotch shots

not sure what bieber hair means anymore I thought that was long flowing hair and this vid is literally an hour after a haircut it's the shortest my hair ever is - is that still beiber hair?

nice job on the PR,not so much on crotch shot.

haha thanks

[Mitch666]

Hmm good to hear about the deadlift bar and adrenaline etc... I'd be happy with my 500 gym PR in the meet.

[FenderElectrics]

Hmm good to hear about the deadlift bar and adrenaline etc... I'd be happy with my 500 gym PR in the meet.

have you ever used a DL bar before? They are pretty awesome to pull with IMO

[Mitch666]

have you ever used a DL bar before? They are pretty awesome to pull with IMO

Nah I haven't but I'm excited to try it out. I think I'll be able to get a few pounds out of it.

[FenderElectrics]

Bad one last night but I kind of expected it after just pulling heavy weds and squatting heavy monday so it's all good. Wanted a double as you'll see NOOOO chance there it was a grinder.

2 Weeks Out:

Squats:
45x5
135x3
185x3
225x2
275x1
315x1
345x1
375x1



Pull Ups:
BW+25 3x8

Did some leg extensions and let curls and called it.

I think 385 next week will move faster and I still hope to double it maybe that's a little Rubish thinking of me I don't know lol

[FenderElectrics]

2 Weeks Out

5/3/1 Cycle 3 Week 2:

Bench:
45x10
95x8
135x6
165x4
185x3
215x3
240x4 PR

Actually felt like I had no leg drive too, gotta work on that but still nice bench progress lately.

Incline Bench:
165x2x8

Close Grip Bench:
195x3x6

Tri Rope Pressdowns:
140x3x8

[NorthStrong]

Nice benching bro, 240x4 is solid. Strong progress.

[FenderElectrics]

Nice benching bro, 240x4 is solid. Strong progress.

thanks man just trying to keep up with your pace!

a few months ago I remember typing that I'd be happy with anything around 250 at my meet, I definitely am beyond that so real happy with bench probably gonna open at 237 then jump over 250 then hopefully that's fast enough to try for 260ish

[NorthStrong]

thanks man just trying to keep up with your pace!

a few months ago I remember typing that I'd be happy with anything around 250 at my meet, I definitely am beyond that so real happy with bench probably gonna open at 237 then jump over 250 then hopefully that's fast enough to try for 260ish

You're good for well over 260 if you hit 240x4 I think. I think 270 is doable, or 275 if peaked well.

[FenderElectrics]

You're good for well over 260 if you hit 240x4 I think. I think 270 is doable, or 275 if peaked well.

I always seem to underperform at bench in meets for some reason so I taper expectations. I've missed on bench both meets I've done third attempts with weights I thought were conservative so who knows

I hope you're right tho only one way to find out!

[FenderElectrics]

Haven't been too active recently as my lower back has been real tight. I've decided I'm definitely not pulling again before next sat esp after reading fam thread and a few saying it's common to not pull heavy for weeks prior to a meet. I do want to get one more heavyish squat day in tomorrow if possible but not gonna do it if my back is still real tight just gonna rest and hope for the best. If I don't squat again it will be 15 days since my last heavy squat on meet day and 17 days since last heavy deadlift which I think some people would call standard so I'm not too worried about it.

I did go do some overhead and light bench last night. Will go heavy single on bench this saturday.

What a random ass "peak" I've had for this meet lol

[Justin.Martin]

Haven't been too active recently as my lower back has been real tight. I've decided I'm definitely not pulling again before next sat esp after reading fam thread and a few saying it's common to not pull heavy for weeks prior to a meet. I do want to get one more heavyish squat day in tomorrow if possible but not gonna do it if my back is still real tight just gonna rest and hope for the best. If I don't squat again it will be 15 days since my last heavy squat on meet day and 17 days since last heavy deadlift which I think some people would call standard so I'm not too worried about it.

I did go do some overhead and light bench last night. Will go heavy single on bench this saturday.

What a random ass "peak" I've had for this meet lol

Just get some really good stretching and foam rolling in over the next few days and you should be good. I always put some icy hot on my lower back before I go to bed and sleep with a pillow under my knees so that I put my spine in a better position. This way after a serious deadlift session or if I tweak my back, this usually helps me have it cleared up within 48 hours.

[FenderElectrics]

Just get some really good stretching and foam rolling in over the next few days and you should be good. I always put some icy hot on my lower back before I go to bed and sleep with a pillow under my knees so that I put my spine in a better position. This way after a serious deadlift session or if I tweak my back, this usually helps me have it cleared up within 48 hours.

thanks man appreciate the post on spread

I definitely need to sleep in a better position gonna be clicking on k-starr and other related vids all morning now haha

[Justin.Martin]

thanks man appreciate the post on spread

I definitely need to sleep in a better position gonna be clicking on k-starr and other related vids all morning now haha

First time I watched this, I was like, damn, I sleep all f'd up. And then i watched a bunch more vids and realized, that I just move all wrong all day. from sitting in my truck while i drive to work, to sitting at the dinner table while I eat. I am out of position all the time, which explains my lower back issues from time to time lol

[NorthStrong]

First time I watched this, I was like, damn, I sleep all f'd up. And then i watched a bunch more vids and realized, that I just move all wrong all day. from sitting in my truck while i drive to work, to sitting at the dinner table while I eat. I am out of position all the time, which explains my lower back issues from time to time lol

Ive been tryin to fix how i stand, sit, lay, and walk too. It's a lot of work but I think once you do it for a while it becomes unconscious kinda. "butt sets position, abs hold position"

[FenderElectrics]

yeah I need to fix my non sleeping sh!t too especially when driving since I have a long commute. I actually use a pillow in my car now because it helps me stay neutral but I should probably ditch it and work on it without the pillow

feel free to toss in any other vids you've found helpful on this it's definitely something I'm going to be exploring alot. I don't have back pain all that often and never bad enough to stop me from training yet but like once every few months I'll wake up after sleeping funny and it will bug me all week - def want to fix whatever is causing that

[Kentisc]

Sup man, solid work in here!

If you're looking for more info on back health, you should look up vids of Stuart McGill. The man's a wizard.

EDIT: He has videos with Brian Carroll of EliteFTS about several topics that apply to powerlifting

[FenderElectrics]

Sup man, solid work in here!

If you're looking for more info on back health, you should look up vids of Stuart McGill. The man's a wizard.

EDIT: He has videos with Brian Carroll of EliteFTS about several topics that apply to powerlifting

Thanks man. Googling now appreciate the info and never heard of McGill

[FenderElectrics]

Weight was moving great today. 385 felt light and moved really well. I'm admittedly probably at best right at depth but most likely an inch or 2 high on it though but not worried about that as I have a habit of going way too deep in meets so tried to cut it higher than normal and think I'll be fine. It may be right there too. So yeah done with squats and deads til meet (aside from potentially one real light day on weds if I feel it) just got one more bench day Saturday and it's time to rest up.

9 Days Out

Squats:
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x1

[Justin.Martin]

Weight was moving great today. 385 felt light and moved really well. I'm admittedly probably at best right at depth but most likely an inch or 2 high on it though but not worried about that as I have a habit of going way too deep in meets so tried to cut it higher than normal and think I'll be fine. It may be right there too. So yeah done with squats and deads til meet (aside from potentially one real light day on weds if I feel it) just got one more bench day Saturday and it's time to rest up.

9 Days Out

Squats:
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x1

Depth was pretty close man. I would say an inch and your there. Came up quick so I don't think you will have any issues. Good stuff