Meet Prep with Coach AB and Bossbody.net

[Randoja]

Hey everyone, you may know me from around the forums. On May 4th, my training partner and I will be competing in the WABDL Northwest Regional here in Medford, Oregon. It is both of our first meet and we will just be doing the deadlift. My bro Airborne42 and the rest of the team at bossbody.net will be throwing us their support for all of our diet and training needs to be sure we perform to the best of our abilities. AB is at the helm with our training protocol and Matt is available for all of our diet needs or questions. We are both super motivated and excited for this first meet and ready for the challenge.

I plan on competing in the 181lb Class 1 Men's division. I'm currently about 184lbs and will need to drop a little bit of weight. Here is a recent progress pic and my best deadlift to date.

[video=youtube;mekzW9ERrY8]http://www.youtube.com/watch?v=mekzW9ERrY8[/video]

 

[Randoja]

Here is my training partner, he will be pulling in the 198 Class 1 Men's division. He is about 203 lbs right now. His pic and best deadlift.

[video=facebook;135185383323571]https://www.facebook.com/photo.php?v=135185383323571&set=vb.100004963304112&type=2&theater[/video]

Let's get it on!

 

[Piston Honda]

Do it buddy! Interested to see your prep.

 

[Randoja]

Thanks Piston, Lol I almost forgot I lifted today too.

3-26 Chest

Bench 8@45--2x8@135--4@185--3x2@235
Incline BB 13-15@135--8@155
Dips 8,6@+70#--1@+90#
CBL XO Low 2x8@50--Mid 2x8@50--High 2x8@50
Shrugs 5@135--5@225--5@315--5@405--5@495--5@455

Form was just nasty on the shrugs, coach wants us to just overload our traps hard

 

[Montego1]

Subbed for heavy weights

 

[Danb2285]

Subbed!

 

[Randoja]

Thanks guys, this will be a good one.

 

[Airborne42]

BAM time to make a champ out of you both! It's go time!

The way I train I feel that all major lifts should be maxed each week BESIDES deadlifts which heavy should only be 2 times a month TOPS. Gettin under max weight in bench and squat adapts your body and CNS to get under extreme weight. Deads more so but body recovery can take weeks. In this log we will strictly be working on deadlifts, form...etc and we will be adding in extra exercises to assist your pulls like shrugs! It's go time Doja!

 

[Randoja]

Weighed in at 183.8 today then did 15 minutes on the step mill and burned 175 cal according to the machine. Also switched to 2% cottage cheese, which takes away 10g of fat per day. This puts my macros at 2550 Cal 68F/214C/268P , I eat exactly the same thing every day so my numbers stay very consistent. I'll probably switch from whole milk to 2% in a week and a half, which will drop another 8g fat a day.

 

[Randoja]

3-28 Shoulders

Standing OHP 8@45--8@65--5@95--4@115--1+3pp@135--1+3pp@135
Arnolds [email protected]@32.5--8@35--8@40
DB Lateral Raise 3x8@20
Rev Pec Dec 8@90--8@110
CFP 8@140--8@170--8@190

This was my first dedicated shoulder day in a long time, I definitely am not as strong as I remember. Pretty standard "use it or lose it" scenario. Only thing to be done about it now is train hard and remember not to neglect them again.

 

[Randoja]

3-29 Back, Deload

Speed Pulls 3x8@225
Seated Cable row 12,10,8@90
Lat Pulls 15/12/10@80
Oly Bar Curl 3x8@45
Cable hammer curls rope attachment 15,12,10@50
Single arm cable curls 10,8@30

[video=youtube;9aNvnveQJoA]http://www.youtube.com/watch?v=9aNvnveQJoA&feature=youtu.be[/video]

 

[superbeast668]

Coach ab?! Get ready to compete at 198 that Dudes gonna put some meat on you! Or in since all them ranger types are weird like that!


I'll be following along. Mostly silently.

 

[Airborne42]

Coach ab?! Get ready to compete at 198 that Dudes gonna put some meat on you! Or in since all them ranger types are weird like that!

I'll be following along. Mostly silently.

Haha hell yea brother! Time to make my army of strong minion mo fos

 

[LizKing531]

Subd for heavy iron! Kill it Doja-

 

[Sean1332]

Subbed. Currently in prep mode myself. Good luck.

 

[Randoja]

Thanks man.

4-1-13

Deadlift 8@135--8@225--5@315--2x3@365--1@405--1@435--0@465--0@455
GM 5@225--5@275--3@315
Cable Row 8@150--8@170--6@190--6@200
DB Curl 8@30--2x5@40--3@45
BB Preacher Curl 3x8@55
DB Hammer Curl 8@[email protected]@37.5

My head just wasn't in the gym today.

[video=youtube;pMRmqIEzqEs]http://www.youtube.com/watch?v=pMRmqIEzqEs&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;L_A2LUh1dAA]http://www.youtube.com/watch?v=L_A2LUh1dAA&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;7Ato1RecMRQ]http://www.youtube.com/watch?v=7Ato1RecMRQ&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;cdh8JqJCBHE]http://www.youtube.com/watch?v=cdh8JqJCBHE&feature=youtu.be[/video]

 

[Airborne42]

Don't know how your foot placement was. Jump and where your feet land is where your power is at. The knees shuttering could be a prob at comp. That should be fine but a sway is no go. Point your toes out more. Should help. Get your chest out and when you pull always look to the sky. Will prevent you from falling forward. Don't stress. You looked like you were alone. Motivation goes a long way. When you have w partner we will overload with a spot so you can keep moving. You got this bro!

 

[Sean1332]

I think a lower hip placement could also help with the knee shake so you can utilize your legs a bit more

 

[Airborne42]

I think a lower hip placement could also help with the knee shake so you can utilize your legs a bit more

I agree with that on bottom end

 

[R3ACTION]

Subbed

 

[Airborne42]

Subbed

Late....

 

[R3ACTION]

Late....

Get outta my face!

 

[Airborne42]

Get outta my face!

I'm inside your face!!!

 

[Sean1332]

I'm inside your mouth?

wait..

 

[R3ACTION]

I'm inside your mouth?

wait..

Get in line!

 

[Randoja]

4-2 Chest

Bench Press 8@45--8@135--6@185--2@225--2x2@245
HS Incline 8@140--6@160--2@180
Machine Fly 8@110--8@140--5@170
DB kickback superset with DBOHXT 2x8@25 on both exercises.

I was planning to do one more double with the 245 but I had a bit of tightness in my groin hammy area on my left leg. It was kinda bothering me during setup and definitely limiting my leg drive. I was already happy with the weight I'd moved despite 2 different grabby handed spotters.

[video=youtube;LuZfdqtU2KQ]http://www.youtube.com/watch?v=LuZfdqtU2KQ&feature=youtu.be[/video]

 

[Randoja]

Just some cardio today, 17 minutes step mill 200 calories.

 

[Randoja]

4-4-13 Shoulders

SOHP 8@45--6@95--4@115--2+2pp@135--4pp@135--4@115
DB Arnolds 8@30--8@35--6@45--2x3@55--1@55
DB Lateral Raise 8@[email protected]@25
Rev Pec Dec 8@80--8@100--5@120
Shoulder Press Machine 8@100--4@120

Pretty good day, solid arnolds, hadn't even ever tried 55's. Great pump as well.

 

[LizKing531]

Great workout! Yeah I've been liking those Arnold presses lately as well

 

[Airborne42]

Lookin good brother!

 

[Randoja]

Thanks fellas.

 

[Montego1]

Boulda shoulda and cut up triceps. Looking good Mayne!

 

[Randoja]

4-5 Legs

Squat 8@45--2x8@135--5@225--2@275--1@315--1@335--0@365 (So Close)
Leg Press 8@3pps--8@4pps--6@5pps--4@6pps--1@7pps
Leg XT 8@120--8@165--8@2120--8@255
Leg Curl 8@80--8@110--8@130
Seated Calf Raise 20@135--20@180--30@270

[video=youtube;6q0nL_AluQw]http://www.youtube.com/watch?v=6q0nL_AluQw&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;xJ_Udp6ytTE]http://www.youtube.com/watch?v=xJ_Udp6ytTE&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;IQqbEDUO02A]http://www.youtube.com/watch?v=IQqbEDUO02A&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;_ag5QcmtbAE]http://www.youtube.com/watch?v=_ag5QcmtbAE&feature=youtu.be[/video]

 

[Randoja]

Song of the day.
[video=youtube;T-QpYvopb9k]http://www.youtube.com/watch?v=T-QpYvopb9k[/video]

 

[Randoja]

4-6

Chins 5x5
Dips 2x20
Step Mill 17 min 195 calories.

Weighed in today at 180lbs, 1 lb below my meet weight. Originally I was going to bump up my step mill another 2 minutes today, but considering my weight and the time that I still have until competition, I decided it was unnecessary. The plan as of right now is to continue at my current caloric deficit with carb refeeds on Sundays for the next 2 weeks, then I will ramp it up to maintenance or slightly above in an attempt to be as strong as possible for my meet.

 

[Randoja]

4-8 Back

Deadlift Warmup 8@95--8@135--6@225
Rack Pull below knee 8@315--8@365--5@405--5@435--3@465--0,1@495
GM 5@225--5@275--3@315
Seated CBL Row 5@130--5@170--3@210
BB Curl 8@70--8@80--5@90
DB Preacher Curl 3x8@25
CBL Hammer curl rope attachment 10@70--8@90--8@100--5@110
[video=youtube;hcuNELchSHY]http://www.youtube.com/watch?v=hcuNELchSHY&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;_m7oyWc4Fmw]http://www.youtube.com/watch?v=_m7oyWc4Fmw&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;SrbQLpwi-AA]http://www.youtube.com/watch?v=SrbQLpwi-AA&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;MSlf_yQaTms]http://www.youtube.com/watch?v=MSlf_yQaTms&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;k7UVJwiHvk0]http://www.youtube.com/watch?v=k7UVJwiHvk0&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;yjcHNJ7gJFg]http://www.youtube.com/watch?v=yjcHNJ7gJFg&feature=youtu.be[/video]

 

[Airborne42]

Straight smashed it bro!!!

 

[Montego1]

Boss

 

[Randoja]

Straight smashed it bro!!!

Yeah buddy, it was a good day. Inadvertently lost 3 callouses, but luckily there was just more callous below.