10 weeks to APF TX State

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  1. Diamond Member
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    That's still awesome weight to be pulling regardless of the equipment issue. Do you have any ideas what your lifts will be for the meet? Planned openers weights?
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    Planned openers right now are 615/415/545. Squat is going to be very conservative to get my confidence rolling along and the others are weights that I can confidently do on nearly any given day. Goal for the meet is 715/455/615.
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    Assisted at 220 lbs class?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Assisted at 220 lbs class?
    As in geared or "geared?"
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    Equiped
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Equiped
    Yes, it'll be equipped.
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    2/23

    Bench

    Worked up to 495x2 (3-board)
    455x1 (2-board)
    455x1 (1-board)
    425 touch; lost about halfway up

    Pullups
    BWx7x4

    WY/Side Laterals
    20x6/35x15
    20x6/35x15

    Pullapart Series


    First time that I have attempted to touch in several months and, although I didn't get it, looking at the video, I did really well on the descent, but lost my legs and got stuck about halfway up. The 455 to a 1-board was slightly muscled up and I can tell from both videos that I am too focused on pushing the weight away instead of driving myself into the bench.
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    Sick bench bro! Looked for the vid!
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    Nice numbers big man!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Several things that I notice here:
    1. I didn't pull the weigh to the board on the last 1" and had to front raise it off.
    2. My heels came up and I did not get leg drive.
    3. I took too long to flare my elbows.
    4. I did keep my lats tight.
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    Yeah,you could see the weight just sort of fall to the board that last inch or 2. Have you tried not having your feet tucked so far back under you? The leverage angle seems very extreme to really get much push out of it.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Yeah,you could see the weight just sort of fall to the board that last inch or 2. Have you tried not having your feet tucked so far back under you? The leverage angle seems very extreme to really get much push out of it.
    I have a very mobile thoracic and I have to get my feet in that position to get the best arch that I can to shorten my ROM. I actually have moved my feet and place the weight on the balls of my feet.
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    Sweet video rodja! Such a monster.
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    2/24

    Squat

    Worked up to 616x1 (opener; reverse-band)

    Ab Wheel
    BWx10x5

    This session did not start off well. Two girls that are competing with us in April went before us. As I was showing one of them her knee travel, my knee partially dislocated. This is the third time that this has happened in a year with each time more painful than the previous one. I walked around for about 20 minutes and then popped it back into alignment. I took my time and very tentatively added weight (I wore a sleeve the entire time) before adding my briefs and suit. I worked up to where I wanted to get and then called it after I hit my opener. The knee is tender and pretty sore today, but there's not a huge limp. The meet is still on, but I won't be demonstrating a valgus force anymore.
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    Ouch big man!! I could not even imagine dislocating my knee. I know what shoulders feel like but a knee seems brutal. Is this something from a past injury that now makes you more prone to this? Are there any therapies that can prevent this?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Ouch big man!! I could not even imagine dislocating my knee. I know what shoulders feel like but a knee seems brutal. Is this something from a past injury that now makes you more prone to this? Are there any therapies that can prevent this?
    My knees have been loose for as long as I can remember. I guess that it's the ligaments are stretched and allows for too much mobility within the joint. I don't think there is any therapy for it, but it generally only happens in a non-lifting scenario.
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    I hope you recover from it quickly and maintain it. Sorry to hear
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    Yeah,not much can be done for ligaments. I would still see if you could ask a PT that you might know about any knee therapies to tighten up your knee.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Dam, hope ya feel better soon

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    I had a busy day today and walking around on it actually made it feel a lot better. It's still a little tender around the meniscus/MCL area, but it's not nearly as sore as it had been previously when this happened.
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    Wraps help this when squatting right?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Wraps help this when squatting right?
    Yes. Any type of compression helps out.
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    2/26

    Flat DB Press
    90x8x4

    Meadows Rows
    115x12
    135x10
    135x10-drop-90x10

    HS Rows (pronated)/Pullaparts (pronated and supinated)
    135x10/10/10
    135x10/10/10

    Facepulls/Dual Band Ex Rotation (mini)
    100x15/15
    100x15/15
    100x15/15

    Tate Press/BB Curl
    35x15/95x8
    40x10/95x8
    40x10/95x8

    This was simply about getting some blood flowing and focusing more on the smaller muscles. It was a lot of volume, but most of it is very low on demand (outside of the drop set) and nothing was to failure.

    2/27

    Speed Pulls
    345x2x10

    GM
    225x8x4

    Standing Cable Crunches/DB Side Bends
    110x15/80x10
    110x15/80x10
    110x15/80x10

    I took some extra caffeine before this session and was humming right along the entire time. I only have a few more sessions of non-speed pulling and I already have opener established: 545. This is a very conservative number for me to total and because I don't know how I will feel by this time.
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    Opener is there just for confidence...then you get after it
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    3/1Bench
    Worked up to 495x1 (3-board)
    455x1 (2-board)
    425x1 (1-board)

    Band Pullapart Series (mini)
    3 sets of 10

    Today sucked. Flat out ****ing sucked. I couldn't get tight enough at any point and felt like my back was flat on the bench. I was able to complete my reps, but with about 1/3 of the speed as last week. Physically, I feel fine, but I guess the CNS stayed on the couch on this day and next week will be a full deload. Not just a raw week, but a complete deload. After that, I will have three training weeks left and most of them will be openers and second attempts.
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    I'm sure you'll get right into it after your deload. Do you feel your other lifts are being affected?

    I haven't even started thinking about openers, I suppose I should though.
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    Quote Originally Posted by Sean1332 View Post
    I'm sure you'll get right into it after your deload. Do you feel your other lifts are being affected?

    I haven't even started thinking about openers, I suppose I should though.
    Wednesday felt fine, so I'm hoping that this was just an aberration.
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    We wish every session could be PR'ville but that isn't reality. Like you said, you got it done so you kept moving forward. Reload and take aim at where you are headed bubba.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    3/3

    Squat

    Worked up to 565x1 (briefs)
    605x1 (suit)
    655x1 (suit)

    Ab Wheel
    BWx10x4

    Tried out the Metal Jack briefs today and they are freaking incredible. They are without a doubt the most comfortable brief that I've ever used that still supplied support. These not only provided great hip support, but I felt like I was shot out of a damn cannon. There is some incredible tightness with the suit on top, but I will adjust to that and I need to lose about 10 pounds to make weight.

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    Looks great man.
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    Quote Originally Posted by Sean1332
    Looks great man.
    X2

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    That's some incredible speed with that kind of weight.
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    They're a brief made for someone that is very flexible in that they provide great support even with a very wide stance. I was able to move mine out ~2" each side and didn't lose any support in the hips. One thing about them, though, is that you cannot get these on without some help. I can usually get a pair above my waist before I need to hang from a bar, but I couldn't get these my hips without the help of the crew. These briefs are a godsend for someone with large thighs like myself since most briefs are relatively small in the thighs (Ace, for example), but these have relatively proportionate thigh/hip room. As you can tell, I am really excited about these briefs and may actually get the suit as well, but that will be in June at the earliest.

    BTW, if anyone is interested, I am selling my Metal Pro briefs (size 46) for $80.
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    3/6

    Speed Pulls
    345x3x10

    GM
    135x10x2
    225x10x2

    Standing Cable Crunches
    100x15x4

    Typical speed session. Not my best effort, but got some work in and blood flowing.
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    3/8

    Speed Bench
    185x3x6

    DB Press
    90x8x3

    HS Row (neutral grip)
    180x10x4

    Rolling Ex/Facepulls/Rope Pressdowns
    35x12/120x12/70x12
    35x12/120x12/70x10


    3/10

    Squat
    405x3x3

    SSB GM
    170x10
    220x8x2

    Ab Wheel
    BWx12x4

    Deloading is complete and I now have ~3 training weeks left. I have 3 heavy squat, 3 heavy bench, and 1-2 heavy pull. My last real session will be heavy pulls on 4/3 and that will be my opener (545), which is maybe ~90% for me.
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    3/12

    Sumo

    Worked up to 575x2 (straps up; projected second attempt)

    Cambered GM

    235x10
    295x10x3

    DB Side Bends
    85x10
    100x10x2

    Standing Cable Crunches
    120x15
    140x15x2

    As of today, I am 31 days away from the meet and I will not be pulling this heavy again; my other pulling sessions will be speed days and my opener on 4/3. I realized that I hadn't be using my intra-WO drink over the past 10 days or so and I had been gassing out really early in my sessions and I was starting to get worried about my work capacity until I realized the change. Squat and deads are solid and I am very confident about hitting my 1st and 2nd attempts on each (605 and 650 for squat; 545 and 575 for deads). Bench, on the other hand, is still a lot more shaky than I'd like it to be. If worse comes to worse, I'll take a token raw bench just to get in a total.
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    Is 575 your best double? What do you do intra?
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    Quote Originally Posted by Sean1332 View Post
    Is 575 your best double? What do you do intra?
    I'm pretty sure that it's my best double. I had a triple in me, but it's kinda pointless at this stage of training. Intra is 10g BCAA and 1 scoop Gatorade powder (~50g carbs).
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    How far from Elite are you? I saw Westside looking for people to train there.... If only my total were 1,000lbs more..
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    Quote Originally Posted by Sean1332 View Post
    How far from Elite are you?
    For 220, I've got a ways. For 198, I'm not too far off. If everything goes well, I can get a 700lb squat and 600lb pull at this meet, but it's my bench that is holding me back. Once I get up to 480-510 on bench, I will be on the cusp of Elite.

    I haven't been overly diligent nutrition wise for this meet and with no weight cut. My main priority has been to get in sufficient calories as opposed to focusing on the quality of them. For the next meet, however, I will be looking to get down to about 210-212 and then cut to 198. I'm about 225 right now and am going to drop about 6-8lbs before the meet so my squat gear isn't so ridiculously tight.
    M.Ed. Ex Phys
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