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14 weeks out, 1st Raw Meet.

Celorza said:
I do agree here too...there's little to no carryover BUT...in my case Rodja, I did not get carryover at all (like you said)...BUT I did learn to move faster...Idk I know it makes no sense since you do not need mind muscle connection for powerlifting , more like staying tight through the motion but I did not even know how to activate that BOOM reflex...always had been a lazy sob and never lifted...I guess it just taught me how to tell my body to move faster.

Agreeing with yah, it has had NO carryover whatsoever in my bench press, in my squat or deadlift as in actual numbers, but it has kinda prepared my mind to stay tight and just go BAM on a lift...and THAT has helped on my dead and squat...perhaps not muscle fiber , movement or specificity wise...but confidence and mentally wise they have helped me...idk I can't even explain it...and I'm most likely looking like a fool trying to explain it, when in the end I do agree with you...
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Outside of maybe deads (and this is only for a period of time), there's not really a time when you just relax and then do the movement since tightness is always the number one requirement. I get what you're trying to say, but, when it comes to pre-meet prep, you have to dial it in and focus on getting your total. Far too often, and this really applies when you're just starting out, lifters add in too much and too many lifts.
 
Good stuff in here. I wish my gym had a GHR station. I was trying to do them by locking into a pull down apparatus and falling away from the machine...felt a little weird, but might try again.

Good luck on prepping for first meet! Will be following.

Sent from my iPhone using Am.com
 
Ok this past week was hectic, and a lot of mistakes were made in the gym...atm i'm on a different city & country altogether, without classes...so time to get serious since it's 11 weeks out today.

First off Change of Plans.

Monday: Squat ME (with assistances included) + HIIT (sprints or build ups with a 30 second hold)
Tuesday: Bench ME + Upper pull and push assistance.
Wednesday: LISS beach run , or walk for however much I feel like...technically just a rest day.
Thursday: Squat DE (with assistances) + HIIT
Friday: Bench DE + Upper Pull and Push assistance, more emphasis on prehab today.
Saturday: HIIT.
Sunday: Rest.

OR

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

Assistances for lower body ME or DE days would be 1 hip/glute movement , 1 quad movement and 1-2 core movements.

Assistances for upper body ME or DE would be 1 back width and 1 back strength, 1 triceps push , 1 supplemental part of bench lift (weather floor press or any other movement helping the bottom or lower portion of the movement) and 1-2 shoulder and/or scapula prehab exercises.

Thoughts? (If anyone would care to jump in) In case it's plan A (with only 4 lifting days) I would do 2-3 weeks of squats and then 1-2 weeks of deads and speed pulls...specially since I don't think it's alright to mix wide stance squat and sumo deadlift. Yet it is a contest prep...and I need Bench and Squat to really go up...so I'm up for suggestions and comments.
 
You need to be squatting and deadlifting, not one or the other. Plan B in that case, with an off day in the middle after Day 2, not 2 days off at the end of the week.

Good luck recovering from that much HIIT as well.
 
NomZ said:
You need to be squatting and deadlifting, not one or the other. Plan B in that case, with an off day in the middle after Day 2, not 2 days off at the end of the week.

Good luck recovering from that much HIIT as well.
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HIIT 3x a week bad? But yeah thought about making wednesday a recovery day...sorta like

Mon-Squat ME
Tue-Bench ME
Wed-rest
Thu-Dead ME
Fri-Bench DE
Sat-squat DE

Or in that case I could skip Squat ME better and just do:

Mon-Dead ME HIIT
Tue-Bench ME
Wed-LISS
Thu-Squat DE
Fri-Bench DE
Sat-HIIT
Sun-Rest
 
Celorza said:
HIIT 3x a week bad? But yeah thought about making wednesday a recovery day...sorta like

Mon-Squat ME
Tue-Bench ME
Wed-rest
Thu-Dead ME
Fri-Bench DE
Sat-squat DE

Or in that case I could skip Squat ME better and just do:

Mon-Dead ME HIIT
Tue-Bench ME
Wed-LISS
Thu-Squat DE
Fri-Bench DE
Sat-HIIT
Sun-Rest
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You should be doing heavy squats.

HIIT with proper intensity plus all the squat/dead volume is a lot to recover from, 1-2x is plenty.

Are you doing cardio for what reason, health?
 
NomZ said:
You should be doing heavy squats.

HIIT with proper intensity plus all the squat/dead volume is a lot to recover from, 1-2x is plenty.

Are you doing cardio for what reason, health?
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Health and some family time...my dad never works out and kinda hates the fact I do, he came up to me today and told me he wanted to go walking or maybe even jogging with me...so basically real leisure stuff. The HIIT however, yeah that's more for fat loss. I can take not being under 10% without a problem, but I don't wanna turn into a blob.
 
Celorza said:
Health and some family time...my dad never works out and kinda hates the fact I do, he came up to me today and told me he wanted to go walking or maybe even jogging with me...so basically real leisure stuff. The HIIT however, yeah that's more for fat loss. I can take not being under 10% without a problem, but I don't wanna turn into a blob.
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Just don't go too crazy with the cardio. If fat gain is a problem, adjust your diet, too much cardio is going to slow your progress.
 
NomZ said:
Just don't go too crazy with the cardio. If fat gain is a problem, adjust your diet, too much cardio is going to slow your progress.
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I'll keep HIIT 2x a week then , cardio will be just that, liss and boding time I guess. I can always just adjust the carb intake then.
 
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 ¬¬'
 
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?
 
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.
 
NomZ said:
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.
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Yeah those are my comp lifts...thanks NomZ :)
 
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.
 
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.
 
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...
 
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.
 
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.
 
Rodja said:
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.
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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.
 
Celorza said:
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.
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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%.
 
Rodja said:
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%.
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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%).
 
Celorza said:
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%).
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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.
 
Rodja said:
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.
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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...
 
Celorza said:
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...
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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.
 
Rodja said:
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.
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: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
 
Celorza said:
: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
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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.
 
Rodja said:
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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.
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Oh that sounds fine, I'll check it out right now. Thanks bro.
Sean1332 said:
Sucks. USAPL is the only thing close to me and within a decent amout of time.
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Same bro! You going to the one in february or march?
 
Sean1332 said:
In May, MA state. APA in July back in my home state.
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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.
 
Sean1332 said:
I've heard from Rodja, and a few others in person that USAPL judges suck.
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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.
 
NomZ said:
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.
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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.
 
Sean1332 said:
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.
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I would just do USAPL if it that's the best option for you, I am still competing USAPL and USPA.
 
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.
 
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