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Rob112^3...That means cubed guys. See what I did?

rob112 said:
I'm not down about it or anything, just surprised I didn't see more indicators of this coming.
.
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Personally, I never get the idea that it is always physical and so a mental pause (for me) is harder to track and to follow.
I have missed lifts bad, figuring it was time to back off, only to go in 4 or so days and tear it up and just because of my mood or mental state.
I have also felt like tearing it up, only to fall short. When you figure this stuff out, lemme know, since it seems hard to gauge at times.
 
PaulBlack said:
Personally, I never get the idea that it is always physical and so a mental pause (for me) is harder to track and to follow.
I have missed lifts bad, figuring it was time to back off, only to go in 4 or so days and tear it up and just because of my mood or mental state.
I have also felt like tearing it up, only to fall short. When you figure this stuff out, lemme know, since it seems hard to gauge at times.
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You know, I may never figure it out myself, but I am trying really hard to see how I am reacting to training. Could of been CNS fatigue from a slew of heavy PRs, or even the fact my sinuses were getting messy. It is just hard to gauge when you feel good going in.

Good points on the ebon flow of training and the way the mental state is just as important as the physical.
 
rob112 said:
Interesting. Is that 10 weeks total? Or is it 9 and the last part is notes? Or is it essentially a 2 week deload?
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10 weeks. He just didn't write Week 10. That would be meet week, where it says to work up to last warmup set.

I believe that's the 3-Day Meet prep, right Swanson?
 
Yeah, week 10 you work up to your last warmup, which Carroll defines as 82-85%

I used his system to base my decision to deload last week, as well. I overshot my training a little bit this time around, so I really had to deload. Hopefully it all turns out well on meet day.
 
So he essentially seems to max out a few before the meet, which would warrant a 2 lighterish weeks.

I am pondering...
 
Here's his off-season template.

The pre-contest ramps up though. Third attempt from a monster miniband lol
 

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Sean1332 said:
10 weeks. He just didn't write Week 10. That would be meet week, where it says to work up to last warmup set.

I believe that's the 3-Day Meet prep, right Swanson?
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Yeah I meant to post this one. My bad.

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You could start now with the deload week, ya?
 
rob112 said:
herderdude when is your meet again? Mine is June 9th
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Mine's May 24th! I have my attempts pretty much all locked in. Except for pulls. Those are going to be based off of how I feel and the total I can put up. But we'll have to see how it goes.
 
herderdude said:
Yeah, week 10 you work up to your last warmup, which Carroll defines as 82-85% I used his system to base my decision to deload last week, as well. I overshot my training a little bit this time around, so I really had to deload. Hopefully it all turns out well on meet day.
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I think the deload will do ya just fine. I had a whole week off from everything just a few weeks out. You'll be locked in.
 
Swanson52, I could and I am seriously thinking about it since my plan going in does lack some structure. I am learning to self regulate, but that doesn't mean I shouldn't have a well established plan.

What are the percentages based off of? I haven't done 1RM since probably January.
herderdude, is this what you are doing going in?
 
I'm kind of fudging my stuff around. I'll put my last couple weeks up in my log, since it's gonna be a long post. It's a little complicated, but still logical.
 
herderdude said:
I'm kind of fudging my stuff around. I'll put my last couple weeks up in my log, since it's gonna be a long post. It's a little complicated, but still logical.
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Yea I was just looking through my RTS Manual again for meet prep and it is really geared towards a geared lifter and Mike T actually lifts pretty significantly even the week of the meet so it looks a little Cray.

I'm gonna mess with my home stretch here a little...just to get more structured as honestly, I have no clue what my 2nd and 3rd attempts are going to be for the most part.
 
Deload I guess. Went to a coworkers house to talk about work and he has a bench and weights and two buddies stopped by so we benched.

Worked up to 275 x 3 with slingshot(RPE 8.5)
Then band bench with red micro minis up to 185 x 4(RPE of 9.5)
Then did some light weight high rep box squats and a few triples with a pause at the bottom.

That's it. Not planned but makes me think about 275ish possibility at the comp...

Edit: forgot, burnout set with 135...I did 20-25 range. My triceps were destroyed.
 
So I attempted to see where my bench numbers will be to a horrible fail. I got up to 245 x 1, but it wasn't hard bc the weight, more due to my form(or lack there of) and trouble staying tight and getting the last few inches in the range of motion. Tried it again and failed on the second one. Once again, the weight wasn't bad, it was my form and lack of ROM to stay tight at the bottom. I have no ****ing clue what that is to work on. Maybe arch less? I dunno. Then I did OHP superset with pull ups, and then on to some bodybuilding stuff. I stuffed this workout in here in the week bc the heavy squats tomorrow and they make my arms a little sore.

Pretty pissed about this work out. I then went through my journal and noticed I am having a bad week followed by an awesome week consistently. Something that definitely needs to be addressed. I also notice that Squat volume is working out awesome and deadlift is doing about the same as far as with the new program. So it is becoming apparent that I can't press at RTS volumes, at least not flat full ROM bench. My body just isn't there.

4 weeks to get this all squared. If I went off of today bench would be something like 235/250/PR weight like 265 if possible, on a good day it would be 245/260ishPR/go for broke like 275. Which will show up? stay tuned :D

Squats tomorrow.
 
I do some pause work after touch and go bench. Which seems to help me with tightness on regular bench, and control in the bottom of the motion. Also I like doing this banded shoulder warm-up I found on super-d's YouTube page. It's helped me get my shoulders back into the sockets better. Hope some of that helps man.
 
Thanks fellas. Just noticing some patterns and realizing some things that are working and some things that aren't. It's a process, but I appreciate the support.
 
SSB
+high box
90 x 10
180 x 5
230 x 3
+low box
230 x 3
-box
+belt
230 x 3
270 x 3
+krait wraps
320 x 3
Felt like this weight is a little light for these wraps but heavy as **** to stay up right due to the bar
+red soft elitefts wraps
320 x 1
More so to feel the difference and this confirmed what I thought
-wraps
270 x 2 x 3
-belt 180 x 5

Lunge variants
20's x 3 x 10

Prowler variants
-the humidity made this so hard to push
Back and forth switching between pushing with legs and pulling with arms for about 15 minutes

And soaked in sweat. I still don't feel 100% in the groove but looking back this was a good workout. Just been hectic I guess. I got promoted which brought on more hours and responsibility, plus looking for a new car and place to live, on top of numerous heavy training weeks in a row just can wear a man down. Getting back there though! Did SSB to rest the biceps/elbows. With likely do no pushing for a little while, at least not full ROM. The better I feel the better I will be at the meet.
 
throneof said:
I still have to try this stuff
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It's pretty intense. I had some in my work bag and a coworker spotted it and asked what it was, I told him "smell it, but just lightly" and he threw it right to his nose with a deep inhale and immediately was like "OMG" and ran across the room with his eyes porting water lmao. It was glorious. I was like "feel like hitting a pr?" Lol
 
I let the guys I work with now take a wiff. The 470 bencher had used caps but never this. I told him it was like high powered an he hit some an was like damn.... Cleared him out.
 
I decided to stop thinking too much about openers and go back to what I know...around 90% of my 1 rep max based off of my training cycle should be a pretty damn solid call for an opener. Still have to mess with deads a little more but openers are going to be right around

365/235/425

May be a hair lower than "I wanted" but it is an opener. They are all at my second attempt or higher from last meet in December, and I can make solid jumps from them. Like if squat is easy ill go around 390-400, if it is harder than I expect then second attempt will be like 380(which still puts me in a great position to pr on 3rd into the 400s(goal)). I will use a similar approach for the other lifts.

Tomorrow MIGHT have some sort of overhead DB pressing or incline or something but not full ROM bench. Otherwise all upperback and core. How healthy I feel is equally important as to peaking as being able to follow my plan to a T. We will see how I feel. I just don't want to short change the bench with being worn out.
 
I don't know exactly what to think of this but if you want to get insight on YouTube on many programs it is worth a look.

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Came across it in T-Nation
 
Nobody cares what you open with, Rob. It's all about a smokeable opener that will put you in a good position to make two good jumps and still go 9/9. There should be absolutely no doubt in your mind that you'll hit your first two attempts, and good attempt selection will enable you to hit your thirds. You take what you get on the day, and if you mistime your peak, so be it, there's always next time.

I predict that even if you have a day that doesn't line up with your best work during the training cycle, you'll still have done good enough work to earn four PRs on the day.
 
herderdude said:
Nobody cares what you open with, Rob. It's all about a smokeable opener that will put you in a good position to make two good jumps and still go 9/9. There should be absolutely no doubt in your mind that you'll hit your first two attempts, and good attempt selection will enable you to hit your thirds. You take what you get on the day, and if you mistime your peak, so be it, there's always next time.

I predict that even if you have a day that doesn't line up with your best work during the training cycle, you'll still have done good enough work to earn four PRs on the day.
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Did you say smoker?


Hahahaha!

Word^
 
Subbed, finally.

Edit: i've never competed in powerlifting but I'd think you're better off having conservative openers to get your confidence up, and you always have two more attempts to add weight.
 
Pump Sesh


1 arm rows(all sets are per arm so if it says 10 it is 10 each arm, not combined)
55 x 10
80 x 10
90 x 10
110 x 8
120 x 6
90 x 16

Meadows Rows
Bar +25 x 15
+35 x 2 x 15

Swiss attachment pull downs(3 grips, 2 sets per grip)
90 x 10
10
10
8
8
7
Every rep I let the bar extend all the way over head head as if it was a reverse over head press. The stretch felt great on the lats. Also kept focus on not getting that over head position by compromising my ribs and spine position

Head bangers/close grip burn outs
Ez bar + 50 x 10/10, 8/8, 6/6, 5/5

Face pulls
70 x 5 sets at different heights in the 10-15 rep range

Alt DB curls with 3 second eccentric portion
20's x 10, 9, 8, 8

Felt great from this workout. Upper body and arms felt pumped as ****, and I didn't feel bad at all soreness injury wise so I am happy I skipped pressing. Next day is deads, but that will be wed I believe.
 
3 weeks out 20lb deadlift PR


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Easiest deadlift PR of my life. I **** you not 405 flew do I said "**** it" and jumped to 455. Ended on a good note. I think I have 475 or so at the comp.

That's the only important part of this session.
 
rob112 said:
3 weeks out 20lb deadlift PR


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Easiest deadlift PR of my life. I **** you not 405 flew do I said "**** it" and jumped to 455. Ended on a good note. I think I have 475 or so at the comp.

That's the only important part of this session.
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Looking good man!
 
Thanks man! I can't believe how fast it moved! I'm so pumped I'm getting a cheat meal! Haha
 
I like the way you looked around as you held it at the top all diesel status. :lol:
 
Thanks guys! And I have no idea why I did that look. Got caught in the moment! I was in shock with how it moved.

Hopefully I'm feeling pretty good for deads late in the day at the comp.
 
Told you you had it in you! 475 all day, man! That'll be a good boost. What are you thinking? 400/275/475?
 
herderdude said:
Told you you had it in you! 475 all day, man! That'll be a good boost. What are you thinking? 400/275/475?
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Actually that is right around what I am thinking.

Something like this(just ball parking)
365/385/405
235/250/265 unless its going good it will be 235/255/275
425/450/475

Granted this isn't exact, but it's an idea I have. Last meet total was 1050. This would be a 100lb increase and 50 shy of my year's goal.
 
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