Back to the basic
It's been a full week of rest because i had this pec injurie and it's been two weeks without squat because of the push-pull meet plus i have this bad caught going on. I tried the bar to see if it hurt my pec and yes it was hurting. I decided to see how much weight i could do anyway so it went like this:
bar
145 x 8
235 x 5
325 x 3
Brief on
415 x 2
505 x 2
595 x 2
Put suit on
685 x 1, start to hurt too much so i wanted to get some work done and i tried 505 for max rep.
505 x 12 (2 reps PR)
Went to belt squat and did raw :
2 plates x 10
3 plates x 8
My legs was done.
Did some bench press to get some blood flow to help my pec injurie to recover
bar x 50 reps x 2
135 x 10 x 2
Mike came back to the gym and new guy Carmine was there. The sunday training group is getting bigger every week!! I think we will use the second monolift soon... If you want to get stronger, MBB is the place to be!
220 it is...
Went to the sauna at 12:00 with a bodyweight of 208-209...spent an hour in it. I was sweating a lot. My stomach was hurting from the fasting.... i started to feel dizzy so i decided to weight myself at 13:00 to see where i was and it was 205-206... so there was an hour left before weight in and i knew that losing 7-8 pounds in an hour is not easy and could result in performance loss.
At 13:00 October 23, it's the time i decided that i can't lift in the 198 no more. From now on i'm a 220. So went to lunch and drink 1,5 litres of gatorade-water mix with creatine and salt. Weight in at 210. Next few months i'll try to eat a lot and go to a bodyweight of 225. I had a good run in the 198...set some records but i wanted to do more in this class. I will need to work harder and heavier. I was a top gun in the 198, now i'm just a good 220 but hopefully with the help of my team and Mcdonalds, i will be a top 220!! Hey, it ain't over...the sun still shining and it ain't over!
Tommorow is game day, open with 505 bench and 550 deadlift. In the 220 class... :)
The last drop of water
Today is the beginning of fasting and dehydration. Had a coffee this morning a protein shake and some fruits. A salad and chicken leg for lunch. 2 sandwich of strawberry jelly and peanut butter a 14:00 for my last meal and i will have a protein shake at 16:00 as my last drink before weight in tommorow at 14:00. No more water. The only thing i can eat is a slice of bread with peanut butter at midnight and another at 06:00 a.m tommorow. I'll go to the gym where is the meet at 12 to go in the sauna for as long as i need and hopefully make weight at 14:00. After that it's party time! Gatorade, salt, gatorade, food with salt....and it goes on and on until the meet. I need to take near 4 gallon of half and half water-gatorade and try to eat 100 000 calories!!
Tommorow i'll tell you how it went. Stay tune...
Last training and more water
Light bench to work on technique
Bar 2 x a lot
135 x 2 or 3 sets of 10
Wanted to do something stupid and do a set with 315 to feel the weight...but this time i did the right thing and stop there!
Tricep pull-down
4 sets of 10
Tricep pulley extension + some light bicep curl
4 sets of 6
Lat pulldown
4 sets 10 reps
Had some pump...feel good. Now it's time to rest and recover. Today i had to drink 2.5 gallon of water (8.5 litres)... it's 19:37 right now and i had 5 litres. It's hard to drink that much at the job... I'll try to drink 2 more litres until 10 p.m but i won't it 8.5 by the end of the day. Anyway, i think this water intake was made for a bigger lifter so i won't need to drink that much.
This meet is giving me the opportunity to experiment how hard the weight cut will be and how it will affect my lift at the meet. If it's too hard... i might go in the 220 in the future but if so, i will need to eat a LOT cause i don't want to be a light 220!!
Friday is about cutting the water and food so stay tune...!!
Suit test + Leg work
Today i wanted to try again the Metal suit to deadlift with at the meet this weekend. Last week i tried but it was sew from the inside by Ross to make it smaller and did not fit my leg. So i had some sewing work before gym to make it fit. It was good. Need a little more at hips that i will do tommorow but everything else is ok. I took a ride in it and tried 315...it was hard to say if it was better than my Inzer Hardcore so i decided to do something stupid...again...and try 495. I had great pop off the floor and the lock-out was ok. One of my training partner that was there (Alex) said it was a fast pull so i guess it look better than i think. I'm going with it for the meet and hope i will do at least 600.
Leg works for pump, blood flow and recovery.
Glute Ham Raises 3 x 8
Leg extension + Leg curl - Superset 3 x 10
Leg Abductor + Leg Adductor - Superset 3 x 10
Today i received by mail a new pair of shoes that i bought. An Asics wrestling shoes. I had a pair before that Shawna bought me in Florida but it was one size too small so it hurt my feet. Now it fit like a glove. I feel that it's one of the best shoes to squat and deadlift in and when they are on sales it can be cheaper than a pair of Chuck's.
It is my first day of water cut. Today was about starting to drink lot of cold water. I had to drink 2 gallons. Tommorow is 2.5 and thursday is 3. I'm not use to drink a lot so it's not easy for me to drink that much. It's 20.30 and i only have drink 4.7 litres. I need to drink another 1.9 litres before bed... The purpose of this is to make the body use to drink lot of water so when i will stop drinking on friday the body will make you go to the bathroom because he was use to that and get the water out of you faster than usual. I will replace carbs at dinner with salad and watch my salt intake to not have water retention. Thursday i will try to eat more low residue food until weight in wich is saturday at 14:00.
Bodyweight with belly full of water : 217 (clothes on)
Thur Oct 14 Raw Bench
Today was a raw bench day. I felt like i needed to have some pump in my chest so i went for max rep with dumbell bench.
I took the heaviest dumbell in my commercial gym, the 110 (not enough)
I had 19 reps a month ago but today i was weaker than i thougt.
110 x 16
110 x 12
100 x 12
Was disapoitned so i move to the pause bench press to see if i can do better. I have put the slingshot on to prevent any type of injury so close to the push-pull meet. I did :
(5,4,3,2,1) pause system
275 x 5
295 x 5
315 x 5 (2 sets)
325 x 5
Form was really good. I can stay solid and strong for a 5 seconds pause with 325 with ease and press it like it's nothing. Could have gone higher than that but don't want to go crazy so close from a meet.
Accessories :
Lat-pulldown 4 sets 10 reps
Tricep push-down 4 sets 8-10 reps
I felt it was enough...tricep was fried.
For the last two weeks i feel weak in my head. Have been scared of the weight... Not angry during my lift. But my body was good enough for some PR'S so it's now the time to get my sh%$" together and get some FOCUS. I have the push-pull meet next week but in the next few months, there's the UPA Pro-Am in NY and the Battle of Montreal in January...two meets where i want to put big total and record in the DT division. I think IT'S NOW THE TIME TO STOP FOOLING AROUND AND PLAY THE GAME WITH HEART AND WILL!!
Wed Oct 13 Deadlift
Less than 2 weeks from CPA Push-Pull in Sherbrooke.
Deadlift training week 4, Full gear sumo deadlift.
It's suppose to be a near max or max full gear deadlift but i decided to go for meet opener.
135 x 12 raw
Try to put Ross's Metal suit on...my legs are too big so can't get the suit in the crotch. So i put on my tight Inzer Hardcore... we can't have brief in the cpa so i think i'll miss them at the meet :(
315 x 3
505 x 1 Easy
550 opener x 1
Felt heavy but it was a big lift for me as i never had good heavy deadlift at my commercial gym in front of mirror with chicks all around. So i expect at least 600 at the meet with the anger and adrenaline of a meet. Grip was good. If i hit the weight i want at the meet, i might smash the canadian push-pull record by over 100 pounds.
Stop the deadlift right there and went to accessories work
Seated leg curl 4 x 10-12
Seated leg extension 4 x 10-12
Back raise with a 25 plates 4 x 10
Decided i will do my upper back work tommorow after my light raw bench. I am really excited to do the meet in Sherbrooke. It will be my first time going to a meet with a team.
Wed Oct 6 Deadlift
Band resistance Deadlift In the power rack, bar set at the first pin with double mini-bands. 135 x 8 225 x 5 315 x 5 - 2 sets 335 x 5 355 x 5 Accessories : Raw high box squat 225 x 10 315 x 8 405 x 10 405 x 9 415 x 8 Lat pulldown 4 sets of 6-10 reps Seated back row 4 sets of 6 Bodyweight is now at around 212 in the morning, 216 at night. I'm cutting some high carbs meal so i won't be too heavy for my next meet. The weird thing is that i'm cutting extra carbs but i have gain 2 pounds last week. So i feel that my belly is getting smaller but maybe the good training i had the last couple weeks is giving me some mass. My supplements goes like this: morning - Fish oil, multi-vitamins, weight gainer protein shake with low-fat milk Pre-Workout - mix 10 gram of creatine mono with my pre-training drink (Perfect Nutrition Octane) Post-Workout - Weight gainer protein shake and a mouth full of honey Evening - Fish oil, anti-oxidants pill Before bed - weight gainer protein shake with low-fat milk and ZMA pills The fish oil is working good on me for recovery of muscle and joint... ZMA give me deep sleep and hardcore dream! Montreal Barbell have a full line of supplements. Ross and Shawna are there to help you find the best supplements to fit your needs.