Segansational's Motivation Log

[MrKleen73]

I've thought about this a lot for you. I'm pumped to see how your experience at the meet goes and what you decide from there!

Awww how sweet you have been thinking about him a lot! He is dead sexy!

I would love to see it myself. However, there is a part of me that would like to see him have at least one real meet prep before walking away from the idea. Just so he can experience the full thing, especially the benefit of a true peaking process to super compensate the CNS for the meet.

I am here to support whatever way he chooses to go though.

 

[Hyde]

So the reason I told you to go heavy again this week was to potentiate you for meet day - I neglected to mention it SHOULD feel harder this week (because you just went heavy last week). This is completely normal. Typically when I go max out in training to establish my 100% effort, when I go in the next time to do 90-95% of whatever I hit on 100% week, it feels even harder. I mean, often the 90s week is absolutely brutal to execute. In your case, you essentially had the 95% effort last week and 100% this week, which is completely fine - the point is this two heavy weeks followed by deload prepares you well for the meet to handle those type of efforts. And you also have a good idea where you are at.

Now rest up, nothing needs to be very heavy again until the meet.

 

[Segansational]

Rest rest rest. I suspect it’s from two weeks of peak consecutively. Your CNS needs to recover. Calories, carbs, creatine, sleep.

Don’t sweat it too much, can’t take the sets back now. Rest and recover and focus / meditate daily on visualizing moving the bar hard and fast with 185 with perfect form. If you know you can hit 175 with a brief pause during your work , load that as your first lift and violently drive that off your chest next weekend.

So the reason I told you to go heavy again this week was to potentiate you for meet day - I neglected to mention it SHOULD feel harder this week (because you just went heavy last week). This is completely normal. Typically when I go max out in training to establish my 100% effort, when I go in the next time to do 90-95% of whatever I hit on 100% week, it feels even harder. I mean, often the 90s week is absolutely brutal to execute. In your case, you essentially had the 95% effort last week and 100% this week, which is completely fine - the point is this two heavy weeks followed by deload prepares you well for the meet to handle those type of efforts. And you also have a good idea where you are at.

Now rest up, nothing needs to be very heavy again until the meet.

So, this is where I'm a bit stuck mentally:

Technically I still have the deadlift session for this week coming up (Sunday or potentially Monday) - which is also my highest risk for injury lift, but I sorta feel I need to complete to get a full picture of what to attempt on meet day.

But, that doesn't leave me with a full week to recover. And I am feeling a little beat up. So, is it better I just walk in "fresh" or give myself the full peak week advantage here so I have all the practice and data?

 

[Hyde]

So, this is where I'm a bit stuck mentally:

Technically I still have the deadlift session for this week coming up (Sunday or potentially Monday) - which is also my highest risk for injury lift, but I sorta feel I need to complete to get a full picture of what to attempt on meet day.

But, that doesn't leave me with a full week to recover. And I am feeling a little beat up. So, is it better I just walk in "fresh" or give myself the full peak week advantage here so I have all the practice and data?

If the meet is this coming week, the 24th, I would not pull over 60% max for a few singles, if you pull at all. You want to be fresh! And deadlifting is not that complicated. You won’t forget how when it’s time.

 

[akboom87]

So, this is where I'm a bit stuck mentally:

Technically I still have the deadlift session for this week coming up (Sunday or potentially Monday) - which is also my highest risk for injury lift, but I sorta feel I need to complete to get a full picture of what to attempt on meet day.

But, that doesn't leave me with a full week to recover. And I am feeling a little beat up. So, is it better I just walk in "fresh" or give myself the full peak week advantage here so I have all the practice and data?

I would see what these guys have to say as they are way more experienced. Initial thoughts are you know pretty well where you are on the deads I wouldn’t risk over cooking the CNS less then a week out. you ran 2 heavy back to back bench.

 

[Segansational]

Last Deadlift dedicated session this AM.

Warm up routine.

RDLs, 1" bar
x10
+20x8,8

Deadlifts:
45x10
95x7
135x5
135x4
135x3

Kept it light today, but focused on form and meet-like conditions (singlet, shoes, etc.).

This was 60-65% depending on my top set of 205# or 225# if I feel up to it Saturday.

1 hr 5 mins, 147 cals.

Pre: 1 scoop Total War, 2.5mg Y, 3 soft gels NuligoXT, 2 pumps L-carnitine gel, 1g Vit C, 1g Choline Citrate, 10g Collagen.
Intra: Same as usual.

Notes
My lower back on the left side and the overall area has not been feeling 100% the past several days. Doesn't "bother" me per se, but I am noting that I am probably still a little off a bit alignment wise, so tried to work it out a bit with some leg swings. Hoping this week's light touch only just to keep things warm and moving does some good.

Right shoulder this AM was a bit clickty clack, so hoping that doesn't show up on meet day. Went a bit lighter on stims this AM for a lower attempt day.

Had a Mexican takeout meal the other day (rare we eat that style at home) and man, the pumps the next day looked good! I don't know what it was, but it filled out the muscles nicely.


Supplement stuff:
Ran out of SNS Joint Support XT, so had to switch to CEL Joint Edge in a pinch.
Last dose of Fresh Supps creatine mono, moving to Allmax CreaSyn (creatine mono).
Just about empty on my XPG L-carnitine gel. Will have to move to oral caps when I run out.

 

[akboom87]

Last Deadlift dedicated session this AM.

Warm up routine.

RDLs, 1" bar
x10
+20x8,8

Deadlifts:
45x10
95x7
135x5
135x4
135x3

Kept it light today, but focused on form and meet-like conditions (singlet, shoes, etc.).

This was 60-65% depending on my top set of 205# or 225# if I feel up to it Saturday.

1 hr 5 mins, 147 cals.

Pre: 1 scoop Total War, 2.5mg Y, 3 soft gels NuligoXT, 2 pumps L-carnitine gel, 1g Vit C, 1g Choline Citrate, 10g Collagen.
Intra: Same as usual.

Notes
My lower back on the left side and the overall area has not been feeling 100% the past several days. Doesn't "bother" me per se, but I am noting that I am probably still a little off a bit alignment wise, so tried to work it out a bit with some leg swings. Hoping this week's light touch only just to keep things warm and moving does some good.

Right shoulder this AM was a bit clickty clack, so hoping that doesn't show up on meet day. Went a bit lighter on stims this AM for a lower attempt day.

Had a Mexican takeout meal the other day (rare we eat that style at home) and man, the pumps the next day looked good! I don't know what it was, but it filled out the muscles nicely.


Supplement stuff:
Ran out of SNS Joint Support XT, so had to switch to CEL Joint Edge in a pinch.
Last dose of Fresh Supps creatine mono, moving to Allmax CreaSyn (creatine mono).
Just about empty on my XPG L-carnitine gel. Will have to move to oral caps when I run out.

Looks like a good prime for Saturday! I’m excited!

 

[MrKleen73]

I am excited for you Brother, I sure hope you hit some numbers that excite you at the meet!

 

[gphagan1]

Hope you have a great time this Saturday at the meet. Just enjoy the process and each time you lift in training, this week, just visualize hitting your numbers.

 

[Dustin07]

But, that doesn't leave me with a full week to recover.

oh man how fast time flew, you went from "thinking" about a meet, to its already here!! Gonna be awesome!

 

[dapack]

Excited for you this weekend too. Hopefully you hit all the weights you have planned.

 

[Hyde]

It’s going to be great this weekend.

I would not do much else this week besides some very light bench Wednesday and some band fluff. You could squat a plate Wednesday for a few doubles, but don’t have to. Listen to your body,

Stay up on mobility, your back prehab, maybe a little bit of LISS to stay loose. And hydration!

 

[Segansational]

Looks like a good prime for Saturday! I’m excited!

I am excited for you Brother, I sure hope you hit some numbers that excite you at the meet!

Hope you have a great time this Saturday at the meet. Just enjoy the process and each time you lift in training, this week, just visualize hitting your numbers.

oh man how fast time flew, you went from "thinking" about a meet, to its already here!! Gonna be awesome!

Excited for you this weekend too. Hopefully you hit all the weights you have planned.

It’s going to be great this weekend.

I would not do much else this week besides some very light bench Wednesday and some band fluff. You could squat a plate Wednesday for a few doubles, but don’t have to. Listen to your body,

Stay up on mobility, your back prehab, maybe a little bit of LISS to stay loose. And hydration!

Thanks fellas! Great to know I've got some people rooting for me.

This is pretty much exactly my plan now. I skipped cardio this AM, just listening to my body which told me it needed the rest. Tomorrow's plan is just touching 135, low volume, on both bench and squats. Then Thurs if I'm feeling up to it, maybe 20 mins of LISS, no more.

Friday is off, Saturday is the meet. Weigh ins are 8:30, lifting doesn't actually begin until 10. So meal probably post weigh in, pre-WO around 9:30 and we'll see how fast things move from there!

 

[Hyde]

Sounds like a great plan

Make sure you focus on something salty and a stable source of energy for that meet day breakfast. Carbs are important, but they have to have a taper energy over time without leaving you feeling stuffed or fading too quickly. So fats should be there. And do not overeat.

I almost always go with a couple breakfast sandwiches from McDonald’s for a morning meet. I am usually not hungry in the slightest but I can get them down, lots of salt to help stay hydrated with my water, all the fats slow the release of the English Muffins/Biscuits etc. Or you might like a couple eggs & sausages from a diner, with some oats or pancakes and fruit. But just low fat carbs is a mistake, or a lot of sugar (avoid donuts or kids cereal etc). You want something to give you some background steady energy - then you can add just carbs at the meet IF necessary. Carb powders, a banana, gummies, honey, granola bar etc. Stick to what works for you.

 

[Segansational]

Sounds like a great plan

Make sure you focus on something salty and a stable source of energy for that meet day breakfast. Carbs are important, but they have to have a taper energy over time without leaving you feeling stuffed or fading too quickly. So fats should be there. And do not overeat.

I almost always go with a couple breakfast sandwiches from McDonald’s for a morning meet. I am usually not hungry in the slightest but I can get them down, lots of salt to help stay hydrated with my water, all the fats slow the release of the English Muffins/Biscuits etc. Or you might like a couple eggs & sausages from a diner, with some oats or pancakes and fruit. But just low fat carbs is a mistake, or a lot of sugar (avoid donuts or kids cereal etc). You want something to give you some background steady energy - then you can add just carbs at the meet IF necessary. Carb powders, a banana, gummies, honey, granola bar etc. Stick to what works for you.

Wow, unsure I could eat a few sandwiches together in the AM!

I always do a breakfast in the AM (though usually post-WO) of protein shake in almond milk, carb source (oats or whole grain waffle / English muffin or bagel) and a banana, and peanut butter.

I was thinking about:

PB and banana on a Dave's Killer bagel, plus whey shake (in water since it'll be at the gym), post weigh-in.

I always do intra electrolytes, but maybe I'll do that 1/2 pre, 1/2 in between lifting flights.

 

[Hyde]

Wow, unsure I could eat a few sandwiches together in the AM!

I always do a breakfast in the AM (though usually post-WO) of protein shake in almond milk, carb source (oats or whole grain waffle / English muffin or bagel) and a banana, and peanut butter.

I was thinking about:

PB and banana on a Dave's Killer bagel, plus whey shake (in water since it'll be at the gym), post weigh-in.

I always do intra electrolytes, but maybe I'll do that 1/2 pre, 1/2 in between lifting flights.

I think that is a very good plan for you based on that. Steady energy, nothing too heavy, it should be perfect.

Definitely consume electrolytes pre as well as intra. You want your spine and muscles well-hydrated BEFORE you start warming up.

 

[Dustin07]

we used to make a big scramble of eggs and cheese and a carb source like potatoes etc and pack that in a little cooler so I could eat that all day, lightly covers the macros, keeps me moving all day long and then since I'm not going to take 6 scoops of pre-workout over the course of an 8 hour event (xfit events were always very long, 4-6 wods, 2-4 classes etc) I'd keep amino acids and dextrose drinks handy the rest of the day. not sure if you can even get this one anymore and I know people have jumped off the amino train but I loved it with sugar/carbs added

now days, I'd probably mix it with gatorade instead of water.

 

[Segansational]

we used to make a big scramble of eggs and cheese and a carb source like potatoes etc and pack that in a little cooler so I could eat that all day, lightly covers the macros, keeps me moving all day long and then since I'm not going to take 6 scoops of pre-workout over the course of an 8 hour event (xfit events were always very long, 4-6 wods, 2-4 classes etc) I'd keep amino acids and dextrose drinks handy the rest of the day. not sure if you can even get this one anymore and I know people have jumped off the amino train but I loved it with sugar/carbs added

now days, I'd probably mix it with gatorade instead of water.

View attachment 263909

RIP OG USP. Those were some wild times!

 

[Dustin07]

RIP OG USP. Those were some wild times!

man I loved that stuff

 

[Segansational]

Last weight workout!

Warm up routine.

Bench Press:
45x10
95x8
135x3x3

Squats:
45x10
95x8
135x3,2,3

Foam rolling / stretching / lacrosse ball work.

~50 mins workout, forgot to restart the fitbit.

Pre: 1 scoop Ignition Switch, 2 caps Pepti-Plex, 3 soft gels NuligoXT, 1g Choline Citrate, 1g Vit C, 10g Collagen, 2 pumps L-carnitine gel.
Intra: Same as usual.

Notes
Today was just some low volume / light touches at 135# to keep things moving. It felt heavier than it should've again today, but I think that could be a combo of my lighter caffeinated pre-WO this AM and basically 3 sleep interruptions by our kids last night.

Cardio tomorrow will be based on feel. Need to work out a few trap/shoulder blade knots, so that'll be the evening focus the next few evenings. Almost game time!

Life stuff:
Second round interview today. I'm feeling relatively good about this, so going to try to manifest it into existence!

Weigh-in: 156.5# (-0.7# since Mon)

 

[akboom87]

You got this!!

 

[gphagan1]

Last weight workout!

Warm up routine.

Bench Press:
45x10
95x8
135x3x3

Squats:
45x10
95x8
135x3,2,3

Foam rolling / stretching / lacrosse ball work.

~50 mins workout, forgot to restart the fitbit.

Pre: 1 scoop Ignition Switch, 2 caps Pepti-Plex, 3 soft gels NuligoXT, 1g Choline Citrate, 1g Vit C, 10g Collagen, 2 pumps L-carnitine gel.
Intra: Same as usual.

Notes
Today was just some low volume / light touches at 135# to keep things moving. It felt heavier than it should've again today, but I think that could be a combo of my lighter caffeinated pre-WO this AM and basically 3 sleep interruptions by our kids last night.

Cardio tomorrow will be based on feel. Need to work out a few trap/shoulder blade knots, so that'll be the evening focus the next few evenings. Almost game time!

Life stuff:
Second round interview today. I'm feeling relatively good about this, so going to try to manifest it into existence!

Weigh-in: 156.5# (-0.7# since Mon)

Great job….once you take your pre-workout Saturday and that adrenaline kicks in you’ll be in the zone. Just keep stretching and working those knots out and you’ll kill it Saturday.
Hope that second interview goes great.

 

[akboom87]

Also I bet everything will feel better it will be later in the day you will be hydrated and the spine will be hydrated also.

 

[Dustin07]

pumped for your event!