Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Segansational's Motivation Log

Dustin07 said:
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!
Click to expand...
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.
 
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.
 
Rockslide said:
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.
Click to expand...
Hyde said:
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.
Click to expand...
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?
 
Segansational said:
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?
Click to expand...

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.
 
Segansational said:
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?
Click to expand...
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.
 
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.
 
Segansational said:
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.
Click to expand...
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.👍
 
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!
 
akboom87 said:
Looks like a good prime for Saturday! I’m excited!
Click to expand...
MrKleen73 said:
I am excited for you Brother, I sure hope you hit some numbers that excite you at the meet!
Click to expand...
gphagan1 said:
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.
Click to expand...
Dustin07 said:
oh man how fast time flew, you went from "thinking" about a meet, to its already here!! Gonna be awesome!
Click to expand...
dapack said:
Excited for you this weekend too. Hopefully you hit all the weights you have planned.
Click to expand...
Hyde said:
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!
Click to expand...
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!
 
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.
 
Hyde said:
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.
Click to expand...
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.
 
Segansational said:
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.
Click to expand...

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.
 
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.

1792509756519.webp
 
Dustin07 said:
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
Click to expand...
RIP OG USP. Those were some wild times!
 
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)
 
Last edited:
Segansational said:
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)
Click to expand...
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.👍
 
Congrats man. Perfect primer workout today. Congrats on the second interview

Every night between now and the meet you should do some quiet time and visualize your lifts with your target weights on the bar and activating the muscles. Be firing at maximum efficiency come lift time. You’re gonna do great
 
This last little touch often can feel a bit heavier still - you have 3 more days to shed fatigue, and you will.

Hydrate, get whatever sleep you can, work on those knots & do a little mobility - and don’t sweat the small stuff!

Pack your bag ahead of time with your singlet, tshirt, cotton brief underwear (no legs), socks/deadlift socks, and shoes. Along with your belt, knee sleeves & wrist wraps. I like to pack my water, shakers, supplements and snacks as well at that time; I try not to wait until last minute.
 
Looking forward to hearing your experience, and how well you did! Go crush it man!
 
Dustin07 said:
can you not wear boxer briefs with the singlet?
Click to expand...

MrKleen73 said:
Not if you don't want them sticking out the bottom. Well for the most part.
Click to expand...

Not if you don’t want to get disqualified in a raw meet for having a second layer under the legs of your singlet.

You can’t wear compression/biking briefs or anything - they take it pretty seriously. You can go commando though. But tighty whiteys are the standard.
 
Hyde said:
Not if you don’t want to get disqualified in a raw meet for having a second layer under the legs of your singlet.

You can’t wear compression/biking briefs or anything - they take it pretty seriously. You can go commando though. But tighty whiteys are the standard.
Click to expand...
Oh wow, that makes sense, I was thinking visibility but it would make sense considering compression shorts. The things you can forget in 8 years. I don't even remember that being a thing, but it makes sense.
 
Ok, so one more prep question for the experienced folks:

I have 20 mins in between lifting flights for warm ups. Now, I'll probably use at least half of that for my old man routine (foam rolling, stretching, McGill Big 3, etc.). But how far up the ladder do you go in warm up weights?

For example, I'm planning 185# as my squat opener. Do I work my way up to 165# in warm ups for likely just a single? I went 165x3 on my last peak day, before 185x2. Or, am I really treating it more like this past session - just do a few light weight reps with 135 to get the blood flow going?
 
Segansational said:
Ok, so one more prep question for the experienced folks:

I have 20 mins in between lifting flights for warm ups. Now, I'll probably use at least half of that for my old man routine (foam rolling, stretching, McGill Big 3, etc.). But how far up the ladder do you go in warm up weights?

For example, I'm planning 185# as my squat opener. Do I work my way up to 165# in warm ups for likely just a single? I went 165x3 on my last peak day, before 185x2. Or, am I really treating it more like this past session - just do a few light weight reps with 135 to get the blood flow going?
Click to expand...
I will let @Hyde get into the specifics there, I don't want to steer you wrong, but you can get there early and get all of your rolling out before the first flight, then warm up appropriately for the squat. You will squat first so that shouldn't be limited by your 20 minute flights. Plan to show up early anyway so you don't feel rushed, you don't want any additional nerves, or anxiety.
 
Segansational said:
Ok, so one more prep question for the experienced folks:

I have 20 mins in between lifting flights for warm ups. Now, I'll probably use at least half of that for my old man routine (foam rolling, stretching, McGill Big 3, etc.). But how far up the ladder do you go in warm up weights?

For example, I'm planning 185# as my squat opener. Do I work my way up to 165# in warm ups for likely just a single? I went 165x3 on my last peak day, before 185x2. Or, am I really treating it more like this past session - just do a few light weight reps with 135 to get the blood flow going?
Click to expand...

You will want to warm up to a weight heavy enough you feel well-prepared for your 185 opener neurologically - 165 for a top single is likely perfect to open 185. Focus on setting up well before you unrack it, bracing hard, controlling the descent and being explosive all the way to lockout. One strong, crisp rep - just like what you will need to do for the heavy stuff!

Get there early so you have time to find place for your bag & get the lay of the land, and start doing your mobility. Pace yourself on these and your warmup squats. It’s better to start a bit too early and slow down warmups if needed than be rushing to find a rack to get warmups in. If you are getting too cold, you can always do a few bodyweight squats, lunges, Pullaparts here and there to pump some blood. Or even retake a squat single, but use that sparingly - be confident!

Squat warmups should be low reps after the empty bar; focus on doing each rep properly, practicing intent and firing hard.
 
The only other thing to remember, wait for the cue. You will be excited and might be tempted to follow your normal pause tempo, however you need to wait for the command. The last thing you want is to spend energy doing a good rep but get red lighted for a false start.
 
You must log in or register to reply here.
Back
Top