Jim's Training to Become a Human Tank!

Bench work today, this will be my last CG Bench session. Hoping to have gotten some solid strength improvements with the competition style bench.


CG Bench (240 TM):
+pause
185 x 1
205 x 1
225 x 1
245 x 1 (smooth, but slow)
205 x 1
-pause
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8

DB Bench:
72 x 18
72 x 14
72 x 16
(48 total)

Push-ups:
+Joe D Style
BW x 12
BW x 10
BW x 11
BW x 9
-Joe D Style
BW x 18

Good quick workout today. Bench didn't feel great, but it wasn't terrible. Like I said, we'll see what kind of improvements all of the CG Benching has led to in the next couple of months.
 
Tuesday: Squat + DL


Back Squat:
45 x 5
95 x 3
135 x 1
185 x 1
225 x 1
275 x 1
205 x 1
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Finished the 5 x 5 in 7 minutes, after this meet will either move to the BB II model or increase TM based upon meet numbers and continue BB I

DL:
95 x 3
135 x 1
185 x 1
225 x 1
255 x 1
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Done. Pretty good day, this is going to be the last Squat + DL day until after the meet and it went pretty well.
 
Back squat is progressing nicely.
 
Monday-10-27-14 Meet Prep Deadlift


DL:
185 x 3
225 x 3
+belt
240 x 3
225 x 3
225 x 3

Deficit DL:
-belt
135 x 6
185 x 6
185 x 6
205 x 6

GHR:
4" x 15 (BW)
4" x 10 (BW)
5" x 9 (BW)

TRX Plank--Knee to chest:
BW x 30 sec
BW x 30 sec

Done.


Meet prep is going to look like this:

Monday: DL + PC/Core
Wednesday: Squat + Quad
Friday: Back (Volume stuff)
Saturday: Bench + Shoulder/Tri

3-4 exercises per day, main movement numbers are based upon the lifts I plan to hit this meet (DL = 300, BP = 275, Squat = 315). My first assistance movement will be directly related to the main movement for some heavy(ish) volume (DL - Def. DL, Squat - Pause Squat, Pause Bench - Lilly Bench). After that will be volume work for the related muscle groups, as I get closer to the meet assistance work will taper down in intensity as the main work tapers up in intensity. Work will be done beltess outside of the main movement working sets.

Last heavy DL will be 12 days before the meet, squat will be 10, bench will be 7. Full deload will be taken week of meet, form work on the big three will be done at ~50-60% of current EDM on that Monday or Tuesday, after that it will only be blood flow work with the assistance lifts (Lunges, GHR, Band work) to get everything feeling loose and healthy before the day.

Realistically I would like to break 900 at this meet, but we'll have to see how everything goes.

Planning on opening around: 275-240-260.

These numbers might change during the meet prep, depending on how things go.
 
"Don't call it a come back"-James Buick

Good to see you making progress and getting your strength back up
 
Didn't post up my meet prep squat workout that I did on Wednesday, but don't worry it got done lol.


Meet Prep Squat 10-29-14

Squat:
45 x 8
95 x 5
135 x 1
185 x 1
225 x 1
+belt
250 x 1
220 x 8
220 x 8

-belt

+pause (4 count)
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Lunges:
BW x 50
BW x 50

Vomit: all water that I had to drink before/during the workout.


Legs are sore as **** from all those lunges.



Today:

Back Assistance, 10-31-14

Strict BB Row:
135 x 8
155 x 8
155 x 8
155 x 8

Seated Cable Row (Wide Grip):
150 x 12
150 x 12

Pull-ups:
BW x 7
BW x 5
BW x 7
BW x 6
(25 total)

BB Curl:
Bar x 70

Bailed on the curls before making 100 this week. The pain........

First competition bench in a while coming up tomorrow, time to see how all of this OHP and CGBP paid off. We'll see if the openers and meet goal numbers for this lift change based on how tomorrow goes.
 
Meet prep bench: 11-1-14

Pause Bench (275 meet goal):
225 x 1
190 x 8
190 x 8
190 x 8
165 x 12

Lilly Bench:
185 x 3
205 x 3
215 x 3
215 x 2 (locked 3rd but had major butt lift lol)
205 x 3

Lateral Raises:
15 x 20
15 x 20
15 x 20

Straight Bar Pushdown:
40 x 25
50 x 25
40 x 25
40 x 25

Done. So, some of the 190 x 8 reps weren't long pauses. But based on what I've seen in previous APF meets with this style of benching, that should be about what I can expect.

They felt longer when I was doing them lol, we'll work on it.


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Nice benching Jim.
 
Monday: 11-3-14 Meet Prep DL

DL: 135 x 3
185 x 2
225 x 2
+belt
255 x 3
225 x 3
225 x 3

Deficit DL:
-belt
195 x 6
195 x 6
205 x 6
205 x 6

GHR:
4" x 12
4" x 12
4" x 10

Pallof Press:
Purple x 12
Purple x 12


Wed 11-5-14 : Meet prep Squat

Squat:
95 x 5
135 x 3
185 x 1
225 x 1
245 x 1
+belt
265 x 1
235 x 5
235 x 5


Pause squat:
-belt
+3 count pause
185 x 8
185 x 8

Lunges:
BW x 50
BW x 50
 
Looking good Jim. Those numbers are steadily rising
 
jimbuick said:
Yeah, hoping this meet in December goes well and hoping I'm feeling good enough to really hit the gym hard again.
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How is your body feeling overall? Like it's getting back to normal?
 
Training notes: not much soreness this week, which is a good sign. Did have some knee pain (oh how I missed that ****....), thinking its from the weather change down here. Wasn't terrible just an annoyance when I was squatting today.

Also, post meet I'll be moving into a hypertrophy phase for training. I will probably remove most of the competition lifts, and will be focusing on steadily increasing volume (and weight when applicable) on everything. Will push that for ~6-8 weeks before transitioning back to the base building model until we decide on another competition for next year.
 
Brought my grip back in on Saturday, couldn't get that wide grip comfortable and had no speed off the chest past 235.

Lowering my meet expectation, hoping to take 260 with this closer grip in December. Its all just about rebuilding after that.

No assistance work on Saturday, we had a lot of early mornings and not much sleep the few days before that. Did my bench work, and GTFO.

Deadlifts today, had some minor (very minor) discomfort on some of the sets but it wasn't an issue.

DL: 185 x 1, 225 x 1, 245 x 1, 265 x 3, 240 x 3

Def. DL: 185 x 10 x 2

TRX Fallout: BW x 12 x 2

Done. Lowering assistance volume now as the main work intensity ramps up. Just a few weeks left before the deload, still planning/hoping for a 900+ on the 6th.
 
Wednesday was squats, nothing spectacular from me.


Squat:
135 x 5
185 x 1
225 x 1
245 x 1
+belt
285 x 1
250 x 5
250 x 5

Pause Squat:
185 x 8

Lunges: 70


Friday was just back work: rows, pull ups, curls.


Today was bench and no assistance.

Bench (thumb from smooth)

135 x 3
+pause
185 x 1
205 x 1
230 x 1
205 x 5
205 x 5
205 x 5
185 x 9

Meh. **** day, everything felt heavy. Apparently didn't look hard, but it all felt slow and heavy. Bleh, deload can't come soon enough.
 
Puttin in work Jim.
 
jimbuick said:
Looks like I may not be doing this meet after all, which sucks since I've already sent out entry fees.
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Injury popping back up or other commitments?
 
No beuno. That sucks buddy
 
Yeah, that sucks. At least it's only 5 though. Could be a lot worse.
 
Sometimes I wish I lived in Brooklyn and never have to worry about having a car. Maintinence on cars suck.
 
Good news! It was the distributor, which I just had replaced earlier this year so it was under the shop's warranty and was replaced for free!
 
jimbuick said:
Good news! It was the distributor, which I just had replaced earlier this year so it was under the shop's warranty and was replaced for free!
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Sweet man.

I have a Chevy that has had all kind of electrical malfunctions. None of the gauges work anymore, and recently it gives me a "Reduced Engine Power" warning and drops to an idle. I have to pull over and turn off/restart the truck. So irritating, and the dealership had no idea why it's doing it.
 
RegisterJr said:
Sweet man.

I have a Chevy that has had all kind of electrical malfunctions. None of the gauges work anymore, and recently it gives me a "Reduced Engine Power" warning and drops to an idle. I have to pull over and turn off/restart the truck. So irritating, and the dealership had no idea why it's doing it.
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Yeah, I prefer to drive older vehicles for those reasons actually. With mechanical stuff, I can usually fix it myself (assuming I have the right tools).

But I hate doing electrical work, and will usually pay someone else to do it just so that I don't have to.
 
Agreed man. The reason I love my jeep. Glad it wasn't anything major, you need this meet.
 
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2-3 on bench.

209, 242, missed 259 (shooting for competition PR).

Too far onto my toes, but so far no pain.
 
Wife went 2-3 on squat with a 176, missed 192 (115# bw).

Also 2-3 on bench with 132 for a 6# meet PR, missed something like 137 off the chest.
 
That's something like 1018 at 175. So not terrible, and definitely stoked about cracking 1000# again, especially since I was coming in trying to break 900#.

My best total was 1057 at 193 (192. something IIRC) last December so I definitely can't complain too much.
 
Haven't been paying attention so didn't realize you were about to compete again. Congrats man that's some awesome work!
 
Congrats Jim. Super impressive lifting, and way bigger numbers than I was seeing in here post surgery. Awesome.
 
RegisterJr said:
Congrats Jim. Super impressive lifting, and way bigger numbers than I was seeing in here post surgery. Awesome.
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Yeah, didn't get surgery though.

I didn't think even for one minute that I would put up these kind of numbers up today. Looks like I'm about back to where I was before!
 
jimbuick said:
Yeah, didn't get surgery though.

I didn't think even for one minute that I would put up these kind of numbers up today. Looks like I'm about back to where I was before!
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I meant post injury...
 
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