Mock Meet - 525/345/555

February 28, 2015
Afternoon

Missed my last attempt at a 575 pull. Overall I'm pretty happy. Okay for just some old fat guy training in his basement.

Squat - Texas Power Bar, Belt, TK Sleeves
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
*455 x 1
*495 x 1
*525 x 1

Bench Press - Texas Power Bar, 18" APT Wrist Wraps
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
*315 x 1
*335 x 1
*345 x 1

Deadlift - Okie Bar
225 x 2 x 2r
315 x 1, 1
405 x 1
455 x 1
495 x 1
*525 x 1
*555 x 1
*575 x Fail at the knees. I think I'm better with a stiff bar and will see over the next couple of Months.

Saturday's Plan

Deload Bench

February 24, 2015
Before Supper

Last workout before Saturday's testing.

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
275 x 5 x 2r

Standing Band Crunch
XH x 3 x 15r

Deload Squat-Deads

February 23, 2015
Before Supper

Deload Week

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 5 x 2r

Deadlift
225 x 2 x 2r
315 x 2
345 x 5 x 1r

I think there's too much hate on the Tommy Kono sleeves. They keep your knees super warm, don't influence your squat a bunch, and really aren't that tough to get on.

Bench Day to 335 x 1

February 21, 2015
Afternoon

Worked up to a heavy single for my last work day prior to next Saturday's mock meet. I'm happy that my weak ass bench is moving again after regressing and stalling so much over the last couple of years.

Bench Press - Paused. Started to get a little short in the last couple.
45 x 3 x 15r
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
325 x 1
335 x 1
300 x 6 x 1r - Good full 3ct stops

DB Bench Press
80e x 5 x 10r

Squat Day to 495 x 1

February 19, 2015
Noon

Last heavy squat day before next weekend.

Squat - Belt & TK Sleeves on Worksets
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
445 x 6 x 1r
Worked at compensatory acceleration.

Seated Band Hammy Curls
MM x 3 x 15r
I need to get some long light bands.

Bench Day

February 17, 2015
Noon

Last "workday" prior to next week's deload and mock meet. Boobies are still tuckered from Saturday's workout.

Bench Press - 3ct Pauses
45 x 3 x 15r
135 x 5
185 x 1
225 x 3
275 x 1
295 x 1
315 x 1
240 x 2 x 10r - all paused

45' Incline DB Press - Controlled mind-muscle crap
65e x 3 x 10r

Pull-ups
BW (275) x 21 in 7

Been reading Rex's book a bunch more over the past couple of weeks. There's a line in there that's really struck a cord and is how I've really been looking at the assistance work this year. Anyways he says to take a few seconds just to get your head right before each set of assistance work; what's the goal of it? It's not to move the most weight. To be heaving crap around. It's bodybuilding. Drop the weight and master it. Feel it where it needs to be. Otherwise you're just turning them into main lifts as well.

Deads Week

February 15, 2015
Before Supper

Quick workout. Next week is my deload prior to my mock meet on the 28th.

1) Deadlift
135 x 3 x 3r
225 x 2
315 x 1
405 x 1
455 x 1
495 x 1
515 x 1

2a) BWTG SSB High Box Squat
135 x 5
225 x 5
315 x 2 x 8r

2b) Pendley Row
255 x 3 x 8r

Pressing

February 14, 2015
Noon

Quick and simple. Too many whisky last night and I want to perform my next day's deadlifting well so no back today.

Seated BB Press - Bolt Upright, Full RoM
45 x 3 x 8r
95 x 5
135 x 5
155 x 3 x 8r
I'm getting much better at locking out.

Dips - Chalked the handles. Way nicer. Good titty pump.
BW (275# Dressed) x 5 x 8r

Pull-Aparts
MM x 100r

Squat Day to 485 x 3 x 1r

February 12, 2014
Before Supper

Well I can't get a decent flight and return for the Topeka meet so the comp is off for me. That really sucks as it's an awesome learning opportunity.

Anyways based on that I took the wraps back off and I'll do a mock meet on the 27th with sleeves and a belt.

Squat
45 x 4 x 3r
135 x 3
225 x 3
315 x 1
365 x 1
405 x 1
455 x 1
485 x 3 x 1r

Hip Belt Squat
75 x 10
100 x 10
150 x 3 x 10r

45' Back Raise
BW x 3 x 15r

Bench Day

February 10, 2015
Before Supper

Not quite what I wanted so I pushed the volume a bit and plan on pounding back the calories and work on more sleep.

Bench Press - Good pauses on everything
45 x 3 x 15r
135 x 8
185 x 5
225 x 3
275 x 2
300 x 5 x 3r
Add Original/Red Slingshot. Get some weight in my hands.
315 x 5
335 x 3
355 x 3

Pull-ups
BW x 18r in 7

Feet up DB Bench Press
100e x 3 x 7r

Going to have to work the hell out of my back on Thursday.

Deadlifting - Block Pulls

February 8, 2015
Afternoon

I figure I must be hitting my set-up properly on these block pulls as they feel very tough, tougher than off of the floor. That's good. Better carryover.

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2
405 x 1
455 x 1

5" Block Pulls
495 x 1
525 x 1
555 x 1
575 x 1
585 x 1
465 x 5

Upright Row
85 x 3 x 15r

Pendley Row
245 x 3 x 8r

EZ Curl
85 x 3 x 10r

Squat Night 475 x 3 x 2r

February 5, 2015
Before Supper

Still getting over my cold but better. Lots of work stress yet but I did manage to eat some today which helps a lot.

Today I moved forward with the hip belt squats so that the strap was straight down vs pulling back as I was before. Way easier and I don't feel it nearly the same in my quads with half the weight. Experiment tried. Just not for me.

Anyways finish the workout, have something to eat, now back to work some OT tonight.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
Add wraps
455 x 1
475 x 3 x 2r

Hip Belt Squats
75 x 10
100 x 10
125 x 10
150 x 2 x 10r

Benching

February 4, 2015
Before Supper

Feel like hell with work stress and no food. Only had a cup of porridge all day. Not enough fuel. Headache.

Bench Press
45 x 3 x 15r
135 x 8
185 x 5
225 x 3
275 x 2
290 x 5 x 4r
245 x 8, 7 - long pauses

Pull-ups
BW x 15r in 7 sets

Overhead Band Pressouts
Avr x 4 x 20r - worked on keeping my hands from touching. Much harder.

Hammer Curl Dropset
55e/40e/30e x 15/15/15

Deadlift Day

February 1, 2015
Early Afternoon

Still sick but on the road to recovery.

Deadlift - pointed my feet straight and narrowed my grip for a change
135 x 5 x 3r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1
495 x 7 x 2r - 15 minutes exact. All full stop and starts.

Pendley Row - to sternum
225 x 3 x 8r

Leg Curl
55 x 2 x 15r