Liftbigs Training Journal

[Vulgar_Display_Of_Power]

Where Im having trouble:

1. when do you think would be a good time to work up a bit on Dl's to get an idea where I stand. Im thinking on heaviest day of circa, that way it will be a little more like contest conditions.

2. I have a pretty good idea what I want to hit in the SQ(And I feel Im being realistic) Would you mess with testing it any before the meet?

Week 4 I'm not sure about on the ME. I put that in with comp suit so I can get a feel for it again. Week 3 I chose sled pull so I can still get a productive w/o, and thinking it will give me a break from the abuse so I can tear it up on Circa day working up to singles(and testing my DL) Sound about right?

Let me know what adjustments you would make, and thanks for letting me take over your thread temporarily.

 

[Liftbig]

on the ME daym the week right after your heaviest CM day you can do deadlifts, work up in triples or whatever but dont go past 90%. last meet i did a triple with 585(90% for me then) on that particular ME day.

the only testing i have done for the squat ever is when i take a weight on the last CM day, and even then its pretty much ballpark figures. you can generraly get a feel for how much carryoever you get from your ME days and what not to ge4t an idea where your at. if your PRs are up then your squat is up. have confidence in yourself and your strength.

on week 4 a box squat sounds good, maybe with a different type of bar if you have one, and possibly a low box.

week 3 take it easy on ME day, i did very light GMs, and some accessories.

week 2 ME day, do the deadlifts but stop at around 90%

 

[Liftbig]

8-20-2003 ME bench

warmup
internal rotation 2x20
external rotation 2x20
incline DB press 1x20
incline flys 1x20
upper trap 1x20
lower trap 1x20
tri ext 1x20

workout
floor press w/ 3 chains 275x2
rack lockouts 585x5(this suprised me alot)
incline DB press 3x10
t-bar row 4x10
rope pushdown 3x10
face pull 3x10

 

[Liftbig]

oh yeah, when your doing your CM days on DE squat, make sure your wearing the gear youll be wearing at the meet. excpet straps down, and no knee wraps

 

[thebrute]

hey liftbig,
what would you do to work on explosion off your chest? i'm just wanting to get some ideas because my lockouts are really strong. if you want, you can view my progress here:
www.trainordie.com/progress.html

 

[Liftbig]

i brought my low end strenght in the bench up by doing floor presses, cacthing the weight on my DE days, and doing lots of dumbell presses.

 

[thebrute]

what do you mean by "catching the weight"? tb

 

[Liftbig]

on your speed bench, instead of bringing the weight all the way donw to your chest, reverse the weight about 2 inches before it hits your chest. this is a great way to build strength off the chest. be carefull though this is strenous on the shoulders, so i would only do it for 3 weeks at a time.

 

[thebrute]

small problem for me, but doing the shoulder/shoulder rehab has been helping a lot lately.

 

[thebrute]

i may have asked this ? already, but do u have any good shoulder rehab exercises?