Liftbigs Training Journal

[Liftbig]

i think ive decided on my next meet, im probably going to do the IPA nationals in november, and i might hit a bench meet on sept 13. im going to keep this training log rolling untill the meet. it helps me keep records, and hopefully it will help someone learn how we train and set up our workouts.

8-13-2003 ME bench
no warmup today

workout
Reverse blue band press 455x5 illegal wide grip, and 455x4 close grip
trap bar tricep ext. 3x10
side laterals 3x25
face pulls 3x10
cs row 3x10

 

[Liftbig]

8-15-2003 DE squat
warmup
glute ham(raised on 2bd) 2x10
roller hyper 2x10
standing abs 2x10
lat pull downs 4x10
face pulls 2x10

workout
de squat 8x2@315 w/ green band
GM machine 2x10
rev hyper 3x10
decline situps 3x10

 

[DBCooper]

A real hard monday will always affect your fridays imo.

 

[Vulgar_Display_Of_Power]

Hey Liftbig-

My DE SQ today was a disaster! Warming up with just the blue band really felt awesome, but as I added weight to get to my work weight my form really started sucking.

First work set went good, but on the second rep of the second set, I somehow got pulled forward, and misgrooved and got stapledto the box. The guy who was spotting me from behind(whos experienced and knows enough of what he's talking about) said it looked like I was manhandling it, but my wife who was running the monolift said it looked to her like i was getting "bunched up' and couldnt sit back good.

This kinda pisses me because last weekends ME slowed me, but I still felt in control. Do you think still being sore in the glutes and lower back from the SSQ bar GM's I mentioned may have screwed with my form?

Anyway, hate to take over your thread here, just thought I might catch you here.

Later..

 

[Liftbig]

DB is right, doing too much on a ME day will affect your DE day. at this point in your training on ME sq and deadlift day i would not do any new exercises you havent done in a while, pick out the ones you are used to and work well for you and do those. work up to a PR and then do some hypers, abs, etc. dont go crazy on ME days. when your in circa max(and just close to a meet) your recovery is key.

 

[Liftbig]

8-17-2003 DE bench
warmup
rear delt flys 1x20
external rotation 1x20 each arm
internal rotation 1x20 each arm
DB extensions 1x20
DB press 1x20
face pulls with mini 1x10

workout
DE bench w/ 1 doubled Miniband 9x3@ 155,165,175
shirt work- worked up to 495x3 off 2 boards (like taking candy from a baby)
extensions to throat 3x10
front raise 3x25
CS row w/ mini 3x10
seated face pulls 3x10

 

[Liftbig]

8-18-2003 ME sq/dl
warmup
glute hams(on boards)2x10
roller hyper 2x10
standing abs 2x10
lat pulldowns 4x10
face pulls 2x10

workout
buffalo bar GM 495x3
low hassock squat(10") 2x5
rev hyper 4x10
band leg curls 3x10
landmine 4x10

 

[Vulgar_Display_Of_Power]

Liftbig-

Im going to need some help planning my training for the next 6weeks going into my meet if your up for it.

I will post tomorow eve(WED) when I have more time.

Thanks bro

 

[Liftbig]

no problem, catch me on yahoo, pm me, or whatever you want.

 

[Vulgar_Display_Of_Power]

Heres what Im up against.

Im trying to figure out my last few weeks on ME going into the meet, as well as trying to get a rough idea where Im at on my lifts.

Im including my ME day ideas, feel free to correct me or add as necessary.

1 meet (OFF to rest for meet)

2 deload week 6x1@275 Green-->(ME)Wide Arch Suspended GM's

3 work to single Blue and Purple or 4-5x2@345 B and P---> (Sled work only?)(Maybe work up in DL's on speed day to see where Im at?)

4 5x2@325 Blue and Purple---->(ME)Box SQ in comp suit, straps down

5 5x2@305 Blue and Purple---->(ME)Wide arch back Gm's


ALREADY DONE:
6 5x2@325 blue (ME) DID partial DL's up to singles
7 5x2@305 blue (ME) Did Bent over GMs on SSQ BAr
8 5x2@285 BP (ME)id Heavy Box SQ in loose briefs