June 17 Raw Deadlift
Was really tired from a rough week without all the sleep i should had so i went to the gym with the idea of doing light goodmorning instead of deadlift but when i was at the Gym and told Simon that i was not going to deadlift he started to make me feel like a weak and telling me that i was letting myself down...so i said alright, fu** it, let's do this.
Had no idea what to go with so i just did what Simon was doing.
Sumo Raw
135 x 10
225 x 3
315 x 2
405 x 1
475 x 8 sets of single with 30 seconds break
Was surprise that the weight felt good...had some pain in the groin-hips area but i had this pain 5 years ago...come from the job.
That was good work.
Accessories
45 degree back raise
3 sets of 12 reps
Standing ab crunch
4 sets of 10 reps
Lat pulldown
4 sets of 10 reps
Was 219-220 again on the scale today...it means that the 5 pounds i have gain since the meet is not going away...really happy about that.
sleep 2/10....will recover for the next two days
food 7/10
head 10/10
June 16 Light Bench
raw full rom bench
135 x 10
135 x 10
225 x 3
275 x 4 sets of 10 reps
pause bench (5,4,3,2,1)
295 x 1 set
275 x 1 set
Accessories
tricep push-down
4 sets of 8-10 reps
tate press
3 sets of 15 reps
sleep 3/10
eat 7/10
head 10/10
June 14 Squat
raw warm-up
bar x reps
135 x 10
225 x 3
brief on
315 x 3
405 x 3
495 x 3
545 x 3 sets of 3 reps
Accessories
seated leg extention + seated leg curl
4 sets of 12 reps
Adductor + Abductor
4 sets of 8 reps
June 12 Bench
Switch sunday squat at MBB for bench instead, getting ready for the bench wars on July 9
raw warm-up
135 x 10
225 x 3
315 x 1
shirt on
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1 PR
600 x miss
Lock the left side too fast and right side went down because of the dip.
I have listen to advice from Ross about not smashing the weight back but instead being more calm and riding the shirt like Shanny and Shawna do. It was funny cause i was thinking the same thing when i was going to the gym today. It was the best form i had since i bench in shirt.
So highlights of the week-end? Mike Guay easy 855... Alex Chiasson first 500 for the fourth time in a shirt... Shawna 305 bench with the friday night crew... Wow! What will stop us???
It was a great day at MBB.
June 10 Deadlift
Start a cycle of HFM (hormonal fluctuation) training
raw warm-up sumo stance
135 x 10
135 x 5
225 x 3
315 x 1
suit on
405 x 1
work set
455 x 3 sets of 2 reps
Accessories
rack pull from pin 2 with Doubled mini-bands
225 x 5
275 x 5
315 x 5
375 x 2
Lat pulldown
4 sets of 6 to 10 reps
June 9 Raw Bench
Warm-up and work on my technique
135 x 10
185 x 3
225 x 3
275 x 3
315 x 4 sets of 6 reps
Pause bench (5,4,3,2,1)
275 x 2 sets
Tricep bar push-down
4 sets of 10 reps
Tricep single arm kick-back
4 sets of 6 reps
Sunday Squat Opener May 29
5 min bike
Brief on
145 x 5-10 (quarter squat...lol)
235 x 3
325 x 3
415 x 1
bottom suit on
595 x 1
strap up + loose knee wrap
685 x 1
Kilo plate on
783 x 1 planned opener
Strap was too tight and feet too wide to get good depth
760 x 1 new planned opener
Drop it to something like ipf depth...form was good and feel good about opening with that.
That's it for the meet prep...had some up and down but overall i think that everything felt in place at the right time. Don't know if i will hit huge number by i will surely make some pr and get me close to 2000 total. Bodyweight is around 212-214 and i will try to get a little more bloated before the meet so my body will be ready to explode! Taking one more protein shake a day and trying to eat more...no mather what i eat i don't care i just want the calorie!! Ha ha
So stay tune for next week for my meet write-up.
Heart and will.
May 27 Bench Opener
Raw warm-up
bar x reps
135 x 10
185 x 3
225 x 3
275 x 1
315 x 1
2 board
365 x 1
shirt on
405, hold for 3 seconds in my hand and rack
455 x 1
500 x 1
500 x 1 (planned opener)
All weight felt heavy today...i mean, all week long. But 500 is a weight i can do even if i'm tired or sick so it's an easy weight to open with. My week off before the meet will do great things for my body. I will try to take as much protein and calorie as i can to fuel my body for next week-end. I have just found out that a large Milkshake at Mcdonald's is 1110 calorie!! That's great news!!
Accessories
Did some lock-outs in the power rack with some bands on
2 sets of 40 reps on the rope push-down
Post work-out meal = protein shake with gatorade and a full box of donuts...yummy!
Wed May 25 Deadlift
Deadlift opener day.
raw warm-up
conventional
145 x 10
Sumo
235 x 3
325 x 1
Suit on strap down
415 x 1
Strap up
550 x 1 (planed opener for pro-am)
My energy was low but it still went up ok...still think that i can do over 6 hun at the meet.
Accessories
Raw conventional pull from the pin number 2 with double mini-bands resistance
225 x 1
315 x 3
225 x 2 sets of 5 reps
275 x 2 sets of 5 reps
Seated leg curl + Leg extention (superset)
4 sets of 10 reps
abductor + adductor (superset)
4 sets of 10 reps
Back low pulley rowing
4 sets of heavy 6 reps
Lat pulldown
4 sets of 10 reps
Tues Raw Bench May 24
Last raw bench training before the Pro-Am
bar x reps
135 x 10
185 x 3
225 x 3
275 x 3
315 x 6
325 x 6
335 x 6
345 x 6
pause bench (5,4,3,2,1) system
2 sets with 315
Incline bench press
225 x 9
225 x 8
4 sets of shoulder raise
4 sets of tate press
2 sets of rope push-down