Ironlyfe80 meet prep and training log

[Ironlyfe80]

Lil update
Monday
Comp DL
5X5 @ 475
Pretty easy. Hamstring felt 100%
Double pause bench
5x5@325

Today
Comp bench
1x3@425
4x3@385
5 second paused squat
5x3@315

Friday is squats 15x2..I'm planning on using 365. Also have sumo block pulls and have to make up pause DL to knees and floor press.

 

[Ironlyfe80]

Comp Deadlifts today
135x10, 225x10, 315x5, 405x3, 455x1, 495x1, 545x3, 500x3, 500x3, 500x3, 500x3

Dbl pause bench
335x5x5

 

[Ironlyfe80]

Getting behind here. Work has been non stop, but I still never miss a workout.

Last Friday was 5x5 squats. I did 405. Was a sets/rep pr.
Also did sumo block pulls upto 545 @ 3x1. Getting a little more comfortable doing sumo, but ill always be a conventional guy.

Monday was comp DL. Did 405 @15x2, followed up with pin press 5x5 @365 and deficit DL 1x5 @405 and 4x5 @ 365.

Today was comp bench. 5x5 @ 385, box squats (which was a first for me) worked up to 1x3@385 and 4x3@345,along with standing overhead press 1x7 @185 and 4x5@185.
5x5 bench was also a set/rep pr. I feel like I've been hitting prs every week, and with just over 4 weeks to go, I'm feeling pretty confident heading into the meet.

 

[Ironlyfe80]

Comp squats today. Had a 1x3 and 4x3 at 10% decrease. Was able to work up to 475x3 (pr). Last time I had weight close to that on my back was last March when I tore my adductor attempting a triple at 455. I was a little nervous as I got hurt last time,but crushed it and felt great. Dropped to 430 for my 4x3. Also did a 3x1 of stiff leg DL. was able to work up to 455 for my working sets.

Next week is deload, then the following week I'll be setting openers.

 

[theprodgicalson]

Glad things are going well my man!
Keep us updated on how this week goes

 

[Ironlyfe80]

Deload week is going well so far. Glad it's a deload week. I seem to not realize how burnt I am until I'm forced to go lighter.
Monday was DL 3X5 @ 515 rpe 8 to 9
Pin press 5x5 @ 315 rpe 7
Deficit DL 1x5 @ 455 and 2x5 @ 405 rpe 7
Today was bench. Worked up to 1x3 @ 420 and 4x3 @ 375.
Paused squats 3x5 @ 275 rpe 7 and 3x10 triceps push down. (Quick pump)

Got some speed squats on Friday and looking forward to resting up this weekend

 

[Ironlyfe80]

Setting openers this week
Monday was deads. Kept conservative and did 545x3 @9rpe
Today was bench. Got 430x3 @10rpe. Fucking A that shit was heavy but I got it. Looking forward to next week when I only have to do a single. Going to do 450. Deads will be 585.

Have squats for a triple at 10rpe. Going to shoot for 485.

 

[Ironlyfe80]

Openers are set.

Deadlifts is 545
Bench is 430
Squat is 475

I went a little conservative on squats. I probably could have done 495 for a triple, but didn't want to over reach, as my squat is already higher than I expected. 2nd attempt lifts next week will be
Deadlifts @ 585
Bench @ 450
Squats @ 515

Two weeks until the comp. I can't wait.

 

[theprodgicalson]

What are you weighing these days my man? Solid work this week

 

[Ironlyfe80]

What are you weighing these days my man? Solid work this week

Sitting about 273 in the mornings. I've been able to keep my weight pretty steady so I won't have to cut.

 

[Ironlyfe80]

Second attempts all set this week.
Deadlifts 585
Bench 450
Squat 515

I have some easy good mornings and ohp tomorrow, then some light 1x3s on Monday and Wednesday then the meet on Saturday. I think a masters total at 275 is in the bag.

 

[Ironlyfe80]

Weighed in for my meet tomorrow @ 262 lbs.

 

[theprodgicalson]

Weighed in for my meet tomorrow @ 262 lbs.

may you go 9 for 9 with 27 white lights!

 

[ickyrica]

GOOD LUCK!!!!!

 

[Ironlyfe80]

Meet didn't go exactly how I wanted it to,but it was overall successful and a great learning experience.

I went 2 for 3 on squats, missing depth on my 2nd but was confident and went up 5kg anyways and hit it for 523.xx lbs.

I hope high hopes for bench, but didn't go exactly as I planned. Smoke 434 on my first, pushed 451 on my 2nd very easy, but it was so easy I slowed down and got downward movement at the end of the lift. Still with confidence from the ease of what would have been 451 lbs, I jumped to 457 lbs, got it half way up and hit a wall.

Deadlifts went well though. Went 3 for 3 and PRd at 617 lbs. I needed 650 to qualify for nationals, but decided to go for a "doable" or instead of bombing on an attempt to qualify for another meet.

I did end up winning my weight division in the open and submasters and got overall best lifter in the open raw division.

 

[Docd187123]

Nice job and solid numbers IL. You had a few setbacks but honestly, I’m of the opinion that if you go 9/9, you didn’t push hard enough. You did the right thing and went for the total rather than bombing out too. Happened to a buddy and he regrets much more than going 5/9... ego got the best.

I like how you didn’t push too hard on squat openers. It’s something I’m toying with in my head. Speaking to a national level 220lb’er, he usually holds back on the openers to save energy for deadlifts and the 3rd attempts of each lift. The logic goes you only have so much energy for the day and if you can reduce the load on openers it allows a slightly harder push on 3rds. He’s been using it with success although I’ve yet to so no personal experience.

 

[theprodgicalson]

Nice job and solid numbers IL. You had a few setbacks but honestly, I’m of the opinion that if you go 9/9, you didn’t push hard enough. You did the right thing and went for the total rather than bombing out too. Happened to a buddy and he regrets much more than going 5/9... ego got the best.

I feel the same way aboput 9/9, in most cases, you didnt push yourself to the limit.

I like how you didn’t push too hard on squat openers. It’s something I’m toying with in my head. Speaking to a national level 220lb’er, he usually holds back on the openers to save energy for deadlifts and the 3rd attempts of each lift. The logic goes you only have so much energy for the day and if you can reduce the load on openers it allows a slightly harder push on 3rds. He’s been using it with success although I’ve yet to so no personal experience.

I did this at my last meet and will be doing it from here on out. Cut my open down by about 15-20lbs. Proved to be VERY benefical.