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PumpHouses Juggernaut Log

Blue heats not bad, but Idk equiblock seems to work best for me. I like icyhot but the cost is a bit ridiculous.
 
4 weeks out (from today)


Deadlifts
4" block
3x5x135
2x5x185
2x3x225
2x2x275
1x3x315
1x1x365
1x1x405
2" block
1x1x405
Off floor
1x1x405

Felt great today.

Squats
3x10x135
2x10x185

1 arm barbell shrugs
3x10x95

Curls
2x50x25
 
Sean1332 said:
Your pulling came a good ways since ****ing up your back. Kudos.
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Thanks man, it did actually feel pretty easy, fast anyways, but I the grip had some issues by the end. I've been holding the bar differently now and haven't had any real issues but it was a lot of heavy singles.
 
Lunch!
 

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3 weeks out


Warm up
Face pulls

Bench (all paused)
2x5x45
2x5x95
2x3x135
2x2x185
1x1x225
1x1x245
1x1x275
2x1x305 + reactive slingshot

Barbell rows strict
5x10x135

That's it and that's all. Great day honestly. Felt fast and felt strong. Sleep has been on point. Meal prepping has been great. Bench is solid.
 
Good stuff, man. What are you thinking for openers, and what are you looking to hit?
 
Id like to try and hit 308 or 314 on my 3rd. But I'm not sure where comfortable opening. 255 felt easy enough, but I think around 265-270 would be doable, I think I can triple 265. This is the last time I'm going above 265 though until the meet. So the next two weeks I'll play around with 265 and decide for sure it's going to be good or not.
 
I'm going to pull a nugget from the Napalm Book of Methods and vote towards opening on the lighter side. Nice, easy, confidence builder that doesn't overtax you for attempts two and three. Take a pretty healthy jump to your second, base your third on bar speed.
 
herderdude said:
I'm going to pull a nugget from the Napalm Book of Methods and vote towards opening on the lighter side. Nice, easy, confidence builder that doesn't overtax you for attempts two and three. Take a pretty healthy jump to your second, base your third on bar speed.
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That's what I was leaning towards. It's definitely good advice. Maybe 255ish/285ish/then figure it out from there.

Thanks man.
 
3 weeks out


Warm up
Hip stretching
Box jumps

Squats
2x5x45
2x3x135
1x2x185
1x2x225
2x1x275
1x1x305
1x2x335 + knee wraps

How come I never get video on my good days haha? So the squats went fine, the wrapping was much better, spiral up, then X across the knee. I had some pretty intense bicep tendon pain but I didn't warm it up right so it was my own stupid fault. Went as deep as I could and really got very low, kind of did a good morning out of the hole though. Butt shot up quicker then the rest of me.

335 will be my opener. Then I think I'll take a big jump, 365 or 375. Then depending how that goes I'd like to try and go for 399ish on my 3rd. Nothing crazy I guess but pretty good all things considered.

I did some bicep curls and some stiff legs afterwards for a few sets of 50. Just to loosen up.
 
Did a lot of mobility work and spent some time trying to work through some pain in my bicep. Feels pretty okay today, just some compression and ice and stuff. Going to take it easy on my squats next week, probably just some DE work. Then the following week I'll hit my opener and rhen I'll Deload hard the week of the meet.

I'm thinking 365 will probably be my deadlift opener. But I'll play around with that this weekend and see how it feels.
 
3 weeks out


Strict OHP
2x10x45
1x10x55
1x10x65
1x10x75
1x10x85
1x10x95

Lateral raises
3x20x12.5's

Hammer curls
3x15x25's

Lat pulldowns
3x10

Seated calf raises
3x20x90#
 
3 weeks out


Warm up
Mash glutes

Deadlifts
2x3x135
2x2x225
2x1x275
1x1x315
1x1x355

Rack pulls
2x2x405
2x2x455
1x2x505

Leg press
3x20x270
 
USPA Is making it really difficult on me. They broke the competition up into a 2-day event. Bumped me to Sunday and the girlfriend on Saturday. So my dad (in town from Japan) may not be able to make it. On top of that I have a buddy I lift with, who helps with my gear and helps me to see the things my poor eyesight prevents me from seeing. He may not be able to make it. Not that my girlfriend won't help me, but it's a curveball.
 
My wife wrapped my knees last one lol you'll be okay

Edit: that does suck though. They probably just accepted a lot of lifters.
 
rob112 said:
My wife wrapped my knees last one lol you'll be okay

Edit: that does suck though. They probably just accepted a lot of lifters.
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Yeah I'm sure I'll be fine. Just a pain in the àss. It originally said it was limited to 60 lifters, but instead they broke it into 2 days with a 45 lifter max. So we'll see. It'd be nice if they actually limited it like they said.
 
Can't turn away that $$$ lol. I've seen that happen several times. There's one going on in June near me where they have three platforms over two days, and they have to be out of the venue by 5 o'clock each day. They're already over how many entries they want but do they care? Nooooo. They don't even have all three monolifts secured yet. Just one so far.
 
PumpHouse said:
Yeah I'm sure I'll be fine. Just a pain in the àss. It originally said it was limited to 60 lifters, but instead they broke it into 2 days with a 45 lifter max. So we'll see. It'd be nice if they actually limited it like they said.
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My last meet was 80 lifters, one platform...that **** took a long ass time. It sucks, but good they didn't have 90 in one day.
 
My first meet was 130, one day, one platform. I was there from 8:30 am to 11 at night. It was madness. I think I had 4 hours between my squat and my bench.
 
rob112 said:
Holy ****! 7 bench flights? Lol
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Psh, my first meet had 7 bench flights as a 125 lifter push/pull. I'm sure PH has an absurd number from that meet.
 
I feel like I could've done better at that meet, seeing as how I had enough time to nap and eat chipotle between lifts haha. Except it was in AZ in a packed (un air conditioned) room on a weekend that got well over 110 degrees. They had this swamp cooler going that just made the room so very humid lol.

I have no clue how many flights it was lol. But, a lot.
 
2 weeks ish out


Bench (all paused)
3x5x45
2x5x135
2x2x165
1x2x205
1x1x225
2x1x245
2x6x165 + 5 sec pause

Cat back rows
5x10xlight

Curls
1x100x25
 
Just kind of a random day today. Took it really easy

Warm up
Mobility stuff
Mash

Strict OHP
5x20x65

Curls
100 reps at 45 pounds

Cable Pec flyes
3x15

Rear delt destroyers
2x20/20/10x75/40/15
 
My openers


Squat
330

Bench
253

Deadlift
352


Going to put my 2nd attempts at around 363/275/386. Then go from there.
 
Had a great weekend, little vacation up in the mountains. 6 hour car ride is taking it's toll on my back though. Going to take this week to practice my openers and really work on my mobility stuff. Going to cut the accessory stuff way back. 2 weeks until the meet.

Random question though, when do you guys start wrapping up your knees? Basically how long before your attempt do you start wrapping? And in what order do you put your gear on?
 
I wrap up kinda light one practice rep before opener for comfort reasons...and also bc I don't squat 6 hundo so no reason to really wrap up too soon.

Order is
Put belt on a couple notches loose
Wrap knees
If someone else is wrapping you start wrist wraps on second knee-->stand up and tighten belt
If wrapping solo I stand up and tighten belt-->wrist wraps right before

3rd attempt feel free to throw in some smelling salts or something at the end :D
 
I've been messing with the ammonia lately. That stuff is magical.

But do you wrap when your up next or while they're loading your weights or what?
 
Ohhh


So it's like
On deck
Up next
In the whole

For me I went when the in deck guy walked out. This way I had the time of him completing his lift and the up next guy. I was ready to go out right when my name was called. So when they would say "in the whole rob, bar is loaded for so and so" I would start with the belt-wraps-wrist wraps-tighten belt-ammonia-lift

I personally don't like having the wraps on any longer than I have to, and at the same time I want to have time to be ready even if I mess up for a second.
 
The way Rob described it is definitely the most common one you're going to hear. I usually start wrapping earlier, when I'm in the hole or even a little before they call bar is loaded for that guy two in front of me. That's usually right on time for me, though I like to be on the platform the very second the bar is loaded.

I take at least two warmups in the wraps for feel, and because I like to gradually tighten the wraps so as not to be thrown off by an extremely tight wrap. Two or three warmups with my belt as well. The closer I get to a meet, the more I lean on my gear. I think it's great to work without wraps in the offseason, but in prep I'm belted and wrapped very early on in my training to perfect the technique.

I don't wrap my wrists for squats, but I don't lever my belt until they're done wrapping. Can't really set the belt while I'm sitting down, either.

Edit: Saw that's what Rob said, I actually start wrapping a little after I'm called as four out. My wraps are very long.
 
Okay sounds good. I might try herders way for the opener because even if I have way too much time I don't plan on wrapping too tight on the opener, so it won't kill to have them on a little longer. Then I'll phone it in from there and probably wrap a bit later, I'll have a buddy wrapping for me so it should be good.

Thanks guys.
 
So random news, but I'm happy about it. I was helping the girlfriend set up her attempts (she's competing the 26th) If everything goes well she'll be attempting an elite deadlift (by USPA standards). 257# at a bodyweight of 114. Junior raw. She weighs about 110 so no cut or anything. Pretty cool stuff.
 
13 days til competition


Warm up
Pec mash (pec hurts)

Bench
Worked up to my opener of 245. Hit it for two singles with a long pause.

3-board
2x6x245

Facepulls
3x25
 
12 days


Warm up
Pec mash
Some superD shoulder thing

Squats
Worked up to 330x3x1 with commands.

Did some hip mobility stuff then got out.
 
Yeah. I think I got the wraps down, I just went with a loose spiral wrap instead of getting fancy and I think it helps. The 330's were kind of slow but only because I was going really deep. Way deeper then usual. My only worry is that I typically get tight during deloads so I'll have to stay on top of my hip mobility this next week and a half.
 
10 days

More pec pain. It's kind of not a good sign. Hopefully the Deload will be helpful, last real stuff until the meet.

Deadlifts
Worked up to 2 singles at 355 with a down command. They moved fast even though I feel like a bag of shït today lol. 400+ is very likely to happen next Sunday.

Stretched. Left.

Waiting on some pretty big news though, semi-powerlifting related. Will know for sure tomorrow.
 
Alright well here's my news.


I was contacted by the USABA. The United States Association of Blind Athletes. They want me to compete in Powerlifting at the 2015 IBSA Olympic Games (international blind sports association) in South Korea. So a free trip to Korea to lift heavy shït. They've also invited me to train at the Olympic center (the real one in Colorado.) Which has been kind of a dream of mine since my wrestling/judo days.
 
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