Ironlyfe80 meet prep and training log

[Ironlyfe80]

Week 4 day 1
Comp DL 15x 2
135 x 10
225 x 5
315 x 3
365 x 3
405 x 2
425- 15 x 2

Pin press
135 x 10
225 x 5
315 x 5
365- 5 x 5

Deficit DL 1"
315- 5 x 5

Pretty taxing day. I think the rack pulls on Saturday took a toll on my CNS, as DL felt tougher than normal. Pin press were good. Haven't done those in about 10 years.

 

[Ironlyfe80]

So I have been out of town all week for a national pool tournament and haven't lifted since Monday. It's ok since it's a deload week anyways.
Today
Week 5 day 2/3 (combined)
Comp bench 1*3 @9
135x10, 225 x 10, 315x5, 355x3, 385x3, 400x3@8 (felt like I could have got an easy 5)
I could have pushed further, but next week is a 1*3 @10 so I left it at that.
Dropped to 365-4x3
Tricep pushdowns
5x10 @ 150
Stiff leg deadlifts 3*1 @9-10
135x10, 225x5, 315x3, 365-3x1

Added in some pullups
5,4,3,2,1
Hammer curls
35@3x15
3 weeks until the meet

 

[Ironlyfe80]

Setting openers this week

Today was deads
Warmed up
135 x 10
225 x 6
315 x 3
405 x 3
455 x 3
495 x 1
Then
525 x 3
supposed to be @9 but was more like an @8, but that's where I feel comfortable to open as I have never attempted a single over 525, even though I have done it as a triple a few times now. Next week to set my second attempt I am supposed to do 40lbs over this weeks weight. We'll see how that goes.

Finished up with
Lying leg curls
4x10 @7

Cable rows
3x10@7

 

[Perrin Aybara]

You should be very high 500's by 525x3 @8, plus you haven't officially peaked yet and that'll make a difference on your max. 585 should be easy on meet day. I wouldn't rule out 600 if you're having a great day.

 

[Ironlyfe80]

You should be very high 500's by 525x3 @8, plus you haven't officially peaked yet and that'll make a difference on your max. 585 should be easy on meet day. I wouldn't rule out 600 if you're having a great day.

I would be stoked with 585 as that is my next "goal" but a 600+ would put me at the top of the rankings for my category and weight class. 450 is number 1 for bench too...I should easily pass that and earn a state record in the process...I hope.

 

[Perrin Aybara]

If memory serves me correctly during the meet prep when i pulled 600 for the first time I'd done 540x3-4 and 570x2 in training in the weeks leading up to the meet. It sounds to me like you're there.

 

[Ironlyfe80]

Bench 1x3 @10 to set my opener for the meet.
135 x 10
225 x 5
315 x 3
365 x 1
405 x 1
415 x 3 @9
The weight felt pretty light actually, but as I haven't attempted over 405 at any rep range, this is where I felt comfortable.

Tricep pushdowns
4 x 10 @ 200

Facepulls
3 x 10 @ 40

 

[Ironlyfe80]

Setting 2nd attempts this week. Today was deadlifts. Last week I did 525 x3 so plan today was do 40 more lbs for 1.
Warmed up
135x10
225x6
315x5
405 x 1
455x1
495x1
Then replicated meet conditions
525x1
Waited 10 mins
565x1 @ about @8

It felt pretty easy considering it is a PR. If it feels that easy at the meet I might try for 605 as the would be the number 1 ranking in my weight class and division for RPS.

 

[theprodgicalson]

Setting 2nd attempts this week. Today was deadlifts. Last week I did 525 x3 so plan today was do 40 more lbs for 1.
Warmed up
135x10
225x6
315x5
405 x 1
455x1
495x1
Then replicated meet conditions
525x1
Waited 10 mins
565x1 @ about @8

It felt pretty easy considering it is a PR. If it feels that easy at the meet I might try for 605 as the would be the number 1 ranking in my weight class and division for RPS.

nice man, sounds like youre peaking very well!

 

[Ironlyfe80]

nice man, sounds like youre peaking very well!

Thanks bro. I'm feeling pretty strong and excited for my first meet. I just wish I hadn't tweaked my groin and was able to squat too.

 

[Perrin Aybara]

Do you have ammonia caps? TNE and/or halo?

 

[Ironlyfe80]

I have ammonia and tne. No halo though.

 

[Perrin Aybara]

That'll suffice. I think 605 is a real possibility based on your recent numbers and RPEs. @theprodgicalson what do you think?

 

[Ironlyfe80]

That'll suffice. I think 605 is a real possibility based on your recent numbers and RPEs. @theprodgicalson what do you think?

I really feel like I can. I'm damned sure going to try.

 

[theprodgicalson]

That'll suffice. I think 605 is a real possibility based on your recent numbers and RPEs. @theprodgicalson what do you think?

i think it will be close. 585 for sure will happen. i think it also really depends on how @Ironlyfe80 recovers from squats. for me, personally, squats are more difficult to recover from then deadlifts. so squats may zap some of his energy. according to the 1 rep max calculator i have, which has been very close to on point, estimated 1 rep max is 608.

i say go for it regardless. go into it knowing its yours for the taking. the adrenaline may hit you and give you that big extra push you may need. ammonia and if you got some TNE/Suspension will help also.

 

[Perrin Aybara]

i think it will be close. 585 for sure will happen. i think it also really depends on how @Ironlyfe80 recovers from squats. for me, personally, squats are more difficult to recover from then deadlifts. so squats may zap some of his energy. according to the 1 rep max calculator i have, which has been very close to on point, estimated 1 rep max is 608.

i say go for it regardless. go into it knowing its yours for the taking. the adrenaline may hit you and give you that big extra push you may need. ammonia and if you got some TNE/Suspension will help also.

I believe he's currently not squatting and doing a push pull meet because of an injury.

 

[theprodgicalson]

I believe he's currently not squatting and doing a push pull meet because of an injury.

oh shit, then yeah id say he should have it for sure! with a deload and finishing out his peaking

 

[Ironlyfe80]

Today I finish peaking with bench and then monday I do one set of 3 with 65% of my openers.

 

[Ironlyfe80]

Just finished setting my 2nd attempt for bench. Did 435. It felt really easy. I even did a paused rep for practice incase of a slow judge that doesn't give the press command quick enough.

I also did a 1 rep of 455 with the sling shot to stimulate the CNS for holding that much weight and did a 5 second hold with 475 for extra stimulation. The 455 sling shot rep was super easy, lol. Probably could hit 500 with it on. Too bad that's not a thing.

 

[Perrin Aybara]

Monster status.