Ah, why the hell not meet prep log

[theprodgicalson]

Been a while since I've been on the boards. Lifes been busy, and my computer took a dump on me. But I'm back

Sitting at 12 weeks out, goal is to hit an elite total at 242(possibly 220)to qualify then hopefully get an invite to an invitation only meet. If I dont get an invite, probably do nationals, which was the original plan. Not promising I'll keep this log up to date every week but I'm going to try

Here is what's been done this week so far. Lifting 4 days a week.

Day 1
4-1-0 TEMPO BENCH
265x3
297x3
2 BOARD PRESS
363 x 4 7RPE
315 5x5
UNILATERAL DB BENCH PRESS
90db 4x12
LATERAL RAISES
4x15-20
HIP FLEXOR AB CURL UPS
5x30seconds

DAY 2
SSB SQUATS
441 x 6 7.5RPE
4-1-0 TEMPO SSB
364 6x4
BB ROWS
275 5x5
CLAMSHELL PLANKS
4X10
FACE PULLS
4X10

Bench was feeling great for weeks, the last couple weeks have been not satisfactory. Sticking the course though. I know that will change here soon

Had to take 2 weeks off squats after felt a tweak in my adductor during some back off sets of paused deadlifts at 600lb. Felt good yesterday so continued on with the plan. Pulling conventional again this week just to be sure and let the adductor settle some.

 

[Btcowboy]

Subbed and glad to follow your log

 

[Cityofgrit]

Subbed as well

 

[Worf]

Heavy hitter in here. What fed you competing in?

 

[theprodgicalson]

Heavy hitter in here. What fed you competing in?

Not quite a heavy hitter but slowly making my way there. Training partner just hit 1850+ in sleeves at 275. Training with a couple strong 181/198 guys too. Cant tell you how much the atmosphere changes your training when you're training with strong guys.

USPA forever. I want to be in the fed with the most strick standards.

 

[NovaFlex]

Nice to see an older name. I’ll be following along.

 

[Perrin Aybara]

In, of course. What's your current numbers? I think I saw your recent bench and deadlift PR's, can't remember squat numbers. Judging by those SSB numbers mid to high 500's?

 

[TrouDuQ]

Dumb question that I have to ask, USPA is drug tested? Do they have raw with wraps?

 

[Worf]

Dumb question that I have to ask, USPA is drug tested? Do they have raw with wraps?

USPA has tested and non tested meets. They have raw classic which is basically raw with knee wraps.

 

[jaymaximus]

In

 

[TrouDuQ]

Thank you worf for the info as always. Are sleeves legal for bench in raw?

 

[Worf]

Thank you worf for the info as always. Are sleeves legal for bench in raw?

Elbow sleeves are permitted for squats/deadlifts only.

 

[TrouDuQ]

Thx bro.

Waw the rules are pretty shitty lol. I dont know how some fuckin athletes can get away with peds by this federation after seeing how rigorous the rules are

 

[Worf]

Thx bro.

Waw the rules are pretty shitty lol. I dont know how some fuckin athletes can get away with peds by this federation after seeing how rigorous the rules are

They have tested and non tested. It's the USAPL that is supposedly drug free.

 

[theprodgicalson]

Day 3
Bench
353
1x3 7RPE
314
6x4

Circuit
Hammer Curls 4x7
SSB JM press 4x10
Lateral Raises 4x8

Quadruped Row (can not reccomend these enough!) 4x10

Day 4
Conventional Deadlifts
655 x 2 8RPE
Good mornings
365 2x4
405 3x4
Pit shark
5x5 with tempo 4-0-4
Messed up my lat where it connects to the shoulder/tricep in may. It started bother me again the last couple weeks. Really bothered me on this day. Probably shouldn't have pushed deads but I babied them off the floor to insure my lat was good.


Day 1
4-1-0 TEMPO BENCH
265x3
297x3
2 BOARD PRESS
363 x 5 7RPE
323 5x5
UNILATERAL DB BENCH PRESS
90db 4x12
LATERAL RAISES
4x15-20
HIP FLEXOR AB CURL UPS
5x30seconds

Bench felt GREAT this day. Best it has in weeks. Was supposed to be a set of 5 at 8/9RPE but I just stuck with that rather than go up again and potentially miss. Keep the train rolling


DAY 2
Comp squats
440 x 5 7RPE
345 4-0-0 TEMPO SQUATS
3X5
Seal rows
245
5x5
ITWY shoulder prefab
4x10
Copenhagen Planks
4x 30seconds per leg

I've come to a final conclusion that I am actually better at SSB squats than I am at barbell squats. Same weight and reps from last weeks SSB work, except straight bar this time. It's something my coach and myself have notice through a couple blocks. After talking with him and a couple other guys, I'm going to be switching to more of a high bar squat. Where I can really get my upper back involved. Makes no sense since I have weak quads comparatively to my hams/glutes. But I did high bar religiously at the start of this year and hit better numbers with it than low bar albeit it was higher reps. I'll see how this pans out in the next couple weeks. I want a 550+ squat at my meet.

 

[Perrin Aybara]

Gonna have to check out this quadruped row.

I decided after my last meet I'm gonna try to switch to a wide stance high bar squat. My elbows just can't handle low bar. Been working with the SSB since and eventually will switch over to barbell high bar and see where my numbers are.

 

[theprodgicalson]

Gonna have to check out this quadruped row.

 

[Perrin Aybara]

Interesting. Gonna try this out.

Your conventional deadlift is looking pretty stout. You feel like there's much carryover to sumo? I haven't really trained mine much in years, haven't done over 600x1 conventional. From what I've read there's more carryover from sumo to conventional than vice versa. Lately I've been wondering if my sumo would benefit from more lower back work like from conventional though. I talked to you about that in PM already about adding conventional block pulls to my lineup for that reason.

 

[TrouDuQ]

You train you squat only once a week?
You have a huge bench aybara and you, do you think that the lats are the most importantER muscles involved while benching ( like what julius maddox said)?

Last point, your goodmornings is outstanding waw. Otherwise, is there a real benefit doing them?

 

[Perrin Aybara]

Seal row 245x5x5? Just noticed that, damn.