14 weeks out, 1st Raw Meet.

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  1. Final Schedule Decision for this 11 weeks left...

    Monday: Squat ME and assistances + HIIT
    Tuesday: Bench ME + Push/Pull assistances
    Wednesday: Rest.
    Thursday: Deadlift ME and assistances+ HIIT
    Friday: Bench DE + Push/Pull assistances and prehab.
    Saturday: Squat DE + assistances
    Sunday: rest.

    Todays work was Squat DE and assistance.

    -Squat DE
    Wamup:
    95x5
    95x5

    Working sets:
    -135x3
    -135x3
    -135x3
    -135x3
    -135x3
    -135x3
    -145x3
    -145x3
    -145x3
    -155x3

    All at maximum pushing speed, felt nice...it was a bit harder than I thought though.

    Lunges:
    75x8
    75x8
    95x8
    95x8
    95x8

    Leg Press (close stance full ROM and explosive, dead stop at the bottom, pushing in a DE fashion)
    2 plates x 6
    2 plates x 6
    2 plates x 6
    2 plates and a quarter x 6
    2 plates quarter x 6

    Standing Oblique weighted crunches (reps each side)
    45x10
    45x10
    45x10
    45x10
    45x10

    Decline crunches (real slow down, explosive up)
    BWx10
    BWx10
    BWx10
    BWx10
    BWx10
    BWx10

    Conditioning, no conditioning.

    Weight: Won't weight in more than once a week, it will be on sundays. Diet was adjusted to maintain for now, in this week or the next I'll decide if I drop to go into the 132 class , or if I put up some more mass for the 148lb class.

    Supps today:
    -1 scoop FXT + bronkaid
    -1g ALCAR
    -2g COP
    -2x doses of EC
    -3g mcc
    -5 caps of SNS Beta Alanine (spaced through the day)
    Forgot to add citrulline malate '
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep


  2. Woke up more sore than I had been in the past month. Anyhow, stretched a lot this morning (Dynamic Stretching) and went for a LISS beach walk with my father, some nice bonding time indeed...he also wanted to do a little race to see how fast he was compared to me in a 200m distance...aw well I smoked him but for once he told me I must be doing something right.

    kCalories are kept normal for now, yet I'll carb load in the dinner with some relatives and get ready for Sumo day tomorrow.

    Question for NomZ and/or Rodja (if he is still around ) is it a problem if I am doing Wide Stance Squat AND Sumo for just the contest prep? Or is it gonna lead to hip flexor/abductor problems? Hamstring pull risk too maybe?
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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  3. IF those are your competition lifts, then train that way. You'll need to listen to your hip flexors/adductors, but they can handle the load when codnitioned properly.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  4. Quote Originally Posted by NomZ View Post
    IF those are your competition lifts, then train that way. You'll need to listen to your hip flexors/adductors, but they can handle the load when codnitioned properly.
    Yeah those are my comp lifts...thanks NomZ
    >SNS-Glycophase<
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  5. Lower Body ME , Sumo deadlift.

    -135x5
    -135x5
    -185x3
    -225x3
    -275x3
    -285x3
    -295x1
    -300x1
    -300x1
    -305x1

    Wanted to go higher but I was feeling fatigued already, and the condition upon I am allowed to dead lift in this gym is to NOT drop the bar hard...thought if I went for 315 I would drop it today, so I decided to take the concept of ME that it's the strain and the effort put into it, not always breaking records...

    Stiff Legged deadlift:

    -135x8
    -185x8
    -185x8
    -185x8
    -185x6
    -185x5

    Hyper extensions (full stop at bottom , explosive up with a dead stop hold for 1-2 secs...)
    -BW+25x8
    -BW+25x8
    -BW+25x8
    -BW+45x6
    -BW+45x6

    Hanging leg raises, full ROM
    BWx10
    BWx10
    BWx10
    BWx10
    BWx10

    Standing Cable crunches
    80x15
    80x15
    80x15
    80x15
    80x15

    Felt good...need more power output, yet I somehow feel a bit at a loss now...my nutrition is not exactly on point due to being in this dungeon that my parents call "home"...and the fact they have a knack of complaining about my eating habits a lot...no matter I'll figure this out.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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  6. Your hips will be gone with your current template by the time of the meet. Even with supportive gear, two ME lower body sessions with a wide stance is a recipe for some impingements.

    With that recent session, you're starting to get close to the edge of Prilepin's chart and 5# jumps are a waste of energy.
    M.Ed. Ex Phys


  7. Ok back to a normal more stable training habitat (the US) with a better schedule now, also we are going to a meet at the end of february to watch only, but still competing in march.

    Schedule now is: Monday, Wednesday, Friday, Saturday. Life, work and school...anyhow today was lower ME...and since I already did around 3 weeks of ME low bar squat, I decided to come back and revisit for a week or 2 my Sumo.

    ME Sumo:
    135x5
    185x5
    225x5
    245x3
    255x3
    265x3
    275x3
    285x3
    290x2
    300x1
    300x1

    Good mornings:
    135x6
    135x6
    155x6
    160x6

    I found a better position for these, and my hamstring flexibility is up so it was pretty good and I felt them even better now.

    Hip Thrust (bridges)
    225x8
    315x6
    365x6
    365x6

    Lunges
    4 sets of 115x8 each leg.

    Decline weighted abs (plate behind head and explosive eccentric with slow concentric)
    6 sets of BW+10x15

    Conditioning:
    15 minutes of Incline Treadmill @ 15% & 2.5mph

    I liked it today, my hip flexor strain I had is out of the equation again so I can train Sumo again, and I have been more mindful of my form so I don't mess it up again.

    Totals as of now:

    Sumo: 320
    Low Bar Squat: 245
    Bench: 195 paused (working hard on this one...)

    Wide stance is out of my equation for competition, I find better control and more power on the Low Bar now...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  8. You know, I was just watching Dan Green doing some wide stance AND low bar squats. Ever consider those? Or are the wide feet a problem? I've been training sumo, but when the weights get really high for me, I do bring my feet in, so I can relate.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. Dude...you've got to quit the tiny ass jumps in weight. 285 to 290 is mindless volume and just tires you out by the time you get to the top set. You took only 3 sets to get to 225 and then another 6 to get to 300. At most, 4 would've been sufficient.

    My take:
    135
    185
    225
    245
    265
    285
    300-315

    You also have to remember you're training for a meet and you will not have the option to take this much time and energy to get to your opener. Also, remember that you'll be fatigued going into deads and doing these small jumps will sap whatever energy you have remaining from squats and bench.
    M.Ed. Ex Phys


  10. Quote Originally Posted by Rodja View Post
    Dude...you've got to quit the tiny ass jumps in weight. 285 to 290 is mindless volume and just tires you out by the time you get to the top set. You took only 3 sets to get to 225 and then another 6 to get to 300. At most, 4 would've been sufficient.

    My take:
    135
    185
    225
    245
    265
    285
    300-315

    You also have to remember you're training for a meet and you will not have the option to take this much time and energy to get to your opener. Also, remember that you'll be fatigued going into deads and doing these small jumps will sap whatever energy you have remaining from squats and bench.
    That explains the fatigue :/ I'll make bigger jumps base on that idea better...I thought the 6-8 ME lifts should be after the warm up sets, didn't take into consideration I was just tiring myself out.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  11. Quote Originally Posted by Celorza View Post
    That explains the fatigue :/ I'll make bigger jumps base on that idea better...I thought the 6-8 ME lifts should be after the warm up sets, didn't take into consideration I was just tiring myself out.
    Not sure what you mean by the 6-8. The amount of sets it takes to work up is going to vary on the persons strength level. You and I are not going to take the same amount of sets to work up to 90%.
    M.Ed. Ex Phys


  12. Quote Originally Posted by Rodja View Post
    Not sure what you mean by the 6-8. The amount of sets it takes to work up is going to vary on the persons strength level. You and I are not going to take the same amount of sets to work up to 90%.
    I thought ME was as DE , 6-8 sets and then when 3 were heavy you jumped into singles.

    And yeah...not enough weight for me to jump into 90% for me since my numbers are lower haha...I'll adjust it and try it out from now on , you know bigger jumps to reach 90% while keeping it balanced...like you said , took me 3 to get to 225 , shouldn't get me that many mroe to get to 300-315 (90%).
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  13. Quote Originally Posted by Celorza View Post
    I thought ME was as DE , 6-8 sets and then when 3 were heavy you jumped into singles.

    And yeah...not enough weight for me to jump into 90% for me since my numbers are lower haha...I'll adjust it and try it out from now on , you know bigger jumps to reach 90% while keeping it balanced...like you said , took me 3 to get to 225 , shouldn't get me that many mroe to get to 300-315 (90%).
    I've never read anything stating that as, like I said, it varies too much for each person. What you should be using is Prilepin's chart to monitor your volume at a certain percentage, but ME is not about sets at all. It's simply about volume at a given percentage and effort for that day.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja View Post
    I've never read anything stating that as, like I said, it varies too much for each person. What you should be using is Prilepin's chart to monitor your volume at a certain percentage, but ME is not about sets at all. It's simply about volume at a given percentage and effort for that day.
    I'm gonna stick more to Prilepin's chart and schedule a bit more now :/ it appears a belt is considered raw too, so I could use that as the "gear" portion of it...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  15. Quote Originally Posted by Celorza View Post
    I'm gonna stick more to Prilepin's chart and schedule a bit more now :/ it appears a belt is considered raw too, so I could use that as the "gear" portion of it...
    I can't tell you enough to not even waste your time with USAPL. They're asshols that think all of the other federations are inferior to them.
    M.Ed. Ex Phys


  16. Quote Originally Posted by Rodja View Post

    I can't tell you enough to not even waste your time with USAPL. They're asshols that think all of the other federations are inferior to them.
    :S damn I keep hearing that from not only you man, but many more...I just don't got the knowledge about gear, the team , the gym, no one...besides I don't know anything about shirts , briefs or wraps , I don't even know the thee federations...wish I knew more or knew a team from here in the valley
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  17. Quote Originally Posted by Celorza View Post
    :S damn I keep hearing that from not only you man, but many more...I just don't got the knowledge about gear, the team , the gym, no one...besides I don't know anything about shirts , briefs or wraps , I don't even know the thee federations...wish I knew more or knew a team from here in the valley
    Search here:Powerlifting Meets | Powerlifting Watch


    I'll be coaching at the USPA meet in Austin on 3/23. You don't have to do geared meets as every fed has a raw section, but USAPL is, IMO, a very arrogant and elitist fed.
    M.Ed. Ex Phys


  18. Sucks. USAPL is the only thing close to me and within a decent amout of time.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. Quote Originally Posted by Rodja View Post
    Search here:Powerlifting Meets | Powerlifting Watch


    I'll be coaching at the USPA meet in Austin on 3/23. You don't have to do geared meets as every fed has a raw section, but USAPL is, IMO, a very arrogant and elitist fed.
    Oh that sounds fine, I'll check it out right now. Thanks bro.
    Quote Originally Posted by Sean1332 View Post
    Sucks. USAPL is the only thing close to me and within a decent amout of time.
    Same bro! You going to the one in february or march?
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  20. Quote Originally Posted by Celorza View Post
    Oh that sounds fine, I'll check it out right now. Thanks bro.

    Same bro! You going to the one in february or march?
    In May, MA state. APA in July back in my home state.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. Quote Originally Posted by Sean1332 View Post
    In May, MA state. APA in July back in my home state.
    Oh true you are not in texas haha. Not bad bro, good luck. I'll be checking out the other federations too though, I hate stuck up people...and if I do find also that they are how Rodja says...time to switch it up.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  22. I've heard from Rodja, and a few others in person that USAPL judges suck.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Quote Originally Posted by Sean1332 View Post
    I've heard from Rodja, and a few others in person that USAPL judges suck.
    They are very strict, though I've never lost a lift to bull**** personally. But I've had a few lifters who I think got poor calls.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  24. Quote Originally Posted by NomZ View Post
    They are very strict, though I've never lost a lift to bull**** personally. But I've had a few lifters who I think got poor calls.
    That sucks. Few other meets I could do around my area but they're so close and I'd be no where ready where I'd want to be.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. Quote Originally Posted by Sean1332 View Post
    That sucks. Few other meets I could do around my area but they're so close and I'd be no where ready where I'd want to be.
    I would just do USAPL if it that's the best option for you, I am still competing USAPL and USPA.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  26. Quote Originally Posted by NomZ View Post
    I would just do USAPL if it that's the best option for you, I am still competing USAPL and USPA.
    That's the plan still. May.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  27. Competition is out of the equation as of today I decided it...had kept up with the training and prep...but today my flexors just told me that it ain't happening, and also my weight is not near 132 atm...been varying from 142-149 in the past days up and down...I rather keep focusing on even adding some 10 more lbs to my frame (if necessary) and keep increasing my total and familiarity with the form and with west side...sticking to a more solid plan without so much drift...

    Total as of now: 805

    Low Bar Squat (With belt, still raw though): 265x1
    Conventional Deadlift: 325 still my max stands at 335 properly with Sumo.
    Bench: Paused 205x1

    The increase in the squat literally can be attributed to the belt, without it I had a lot of trouble...added a 13mm belt I borrowd for now...looking to buy a 10mm leaver belt. Without the belt my squat is at 250x1 lowbar.
    Last edited by Celorza; 02-11-2013 at 09:26 PM. Reason: Conventional Dead lift
    >SNS-Glycophase<
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