Bad Mock Meet

So, had a rough mock meet today. I'm actually happy with my form and my effort today, but it just didn't go well. In my defense, I have bronchitis, have had it for 2 weeks and probably will have it for 2 more weeks. So I honestly am not too bummed out that I did badly. I need time to recover, focus on getting my work capacity up and base building for the next 2 and a half weeks, and then come back and kill it next mock meet.

Started with squat. Actually felt really good today, stretched, warmed up, and weight was moving nicely. I hit the bar, 135 x 5, 225 x 3, 315 x 1, then 375 x 1 with a loose belt. It wasn't as fast and easy as I would have liked, but it still felt strong and smooth. So, I loaded up 425 and squatted it for a PR. It was definitely slower and harder than I wanted. I believe part of that has to do with the whip of the bar - the bars at my gym are super bendy, and at 425 I think the whip of the bar made me stick in a weird spot. But I fought through and it was a solid rep. I loaded up 445, and actually had to re-rack the first time because of a bad loading of the bar. I took it again and simply didn't really have a shot a it - got stuck out of the hole and had to dump. However, I hit a pr, so that's not too bad. Not the PR I wanted, but a PR nonetheless.

Bench was a lot rougher. I actually felt pretty great warming up, got the shoulders warm, then hit the bar, 95 x 5, 135 x 3, 185 x 1, 225 x 1. Put on a loose belt and smashed 245 x 1, although it moved slower than I would have liked. Loaded up 265 and failed it twice, once with the belt and once without. Pretty sad. I have definitely improved my bench, and I just didn't get to express it at all today, I don't know if I was just sick and weak, or just mentally bench is still a huge struggle for me. But it was not good.

Finally, deadlift. Took my animal rage pre workout, although because it was in capsule form it was hard to time exactly right. Got warm with some quad, lower back, and butt/hamstring movement, then started pulling. Pulled 135 x 3, 225 x 2, 315 x 1 lightning fast. 405 x 1 was a little slower, but then I threw on a loose belt and smashed 465 x 1, really smooth and fast rep. So, I loaded up 515. Had a lot of trouble getting my belt on which was distracting, but I psyched up, sniffed some ammonia, and took a crack at it. It wasn't a horrible attempt, but I simply didn't push with the legs enough, hips were a little too high. I managed to pull it past the knees and then simply couldn't lock it out, very similar to the 500 attempt I failed a few months ago. Decided to try again, and managed to break the floor but just didn't have it, maybe because the first attempt took so much out of me.

So, a disappointing day over all. But in the end, I am at least as strong as I was last meet, if not stronger. And it was clearly just a bad day - sickness took it's toll, and even if that only makes a 5 or 10 % difference, that is the difference between failing 5-10 lb PR's, and smashing 30-40 lb PR's at this point. So... now I am goign to enjoy my new years, rest the next few days. Then, I am going to do some cardio and conditioning at the end of this week. Then, monday starts two weeks of base building - no belt or sleeves, no programming, just lots and lots of hard hard work, volume, and conditioning. I'm gonna get in shape, feel really good, heal up from this bronchitis, and then get back to the heavy lifts. I hit some great Pr's this past cycle, and it sucks that I just didn't perform on meet day. However, if next cycle I can hit some big 3-4 rep PR's again every week, and be healthy and STRONG on meet day, I might be able to hit some really big numbers. SO, lets rest, lets recover, and most importantly lets keep at it.

Last day before meet

Had a nice easy day today. Went in, warmed up. Had a lot of tightness, especially in my quads, but moving felt good, lifts felt good, and I am excited for tomorrow.

Essentially, I just moved 135 on each lift for 3 sets of 5, with a final single afterwards. Then, took a bunch of time to stretch, move around, and just try and feel good.

Anyways, I'm pumped for tomorrows full meet! Despite having bronchitis right now (lol), I think I will be able to do really well, and I'm excited to see what I can hit. Lets keep at it.

Recovery Bench

Easy day today. Starting to feel healed up.

Started with bench. Warmed up and then benched 135 for a bunch of paused sets of 5, a set of 10 or so, and then some singles to finish up. Next, hit 3 sets of pushups, moving my hands to different widths. Then, did some band pull aparts and finally ended with some curls and dumbell stuff real quick. Gonna take the next two days off, eat, rest, recover, and then stretch and get ready monday to smash some big weight tues! Lets keep at it.

Squat recovery

Easy day today

Went in, got warm. Spent about 20 minutes front squatting 135 for sets of 5, probably hit like 8 sets. Then, spent another 15 minutes or so doing paused front squats - did paused of different lengths, a few sets of 5 and then some singles, doubles, triples as well.

Finally, loaded up the bar and did some speed deadlifts. Hit 135 for a few, then 225, then loaded 315 and hit it for I think 7 singles. It actually felt really good, moved fast and easy, better than last cycle. I think I am going to be able to pull a LOT on tuesday, it's just a matter of resting and really ATTACKING the weight. I think I am going to progress like this: 405 beltless, 465 loose belt, 515 for a small PR, then 535 or 545. I think I can pull 545.

Anyways, gonna keep resting and trying to heal. Lets keep at it.

Bench 235 x 5

Really solid day today. And more importantly, my last heavy day before the mock meet!

Felt truly sore and shitty today haha. Overtraining has surely set in  my joints and muscles just hurt, all the time. But, I took my time, got nice and warm, and got to work benching. Hit the bar, then 95 x 5, 135 x 3, 185 x 1, then jumped straight to 235 and got to work. Technique felt a little bit off today - I wasn't controlling the weight as well as I would like, yet I still hit a really strong set of 5. Went for a 6th rep and got caught halfway, tried to fight for a second and thought I might push through but I just couldn't. Not too bummed though, 5 reps is still a PR and it was a good 5. After, loaded the bar back up and hit it for max paused reps. Had to take a long pause on the final rep, but I managed 4 reps with a pause, which isn't half bad! The first couple reps again were just not technically my best.... a little wobbly and off. But again, I think this has to do with the fact that I am beat to shit by now. Overall, some solid benching!

Next, did some dumbell floor press. I want to start incorporating this for a few reasons: first, I think it might help with my specific sticking point, second, I think it will work on raw pressing power through the chest/front delts and tricep lockout strength, and third I think using my arms separately might be good for me. Anyways, started light and just hit high rep sets with a pause at the bottom. Hit 15's, 35's, 50's for sets of 15, then hit 70's for 3 sets of 10. Felt good.

Next, 4 x 25 band rows and then 4 x 15 band pull aparts. Shoulders were really feeling beat up.

Finally, 3 sets of bar starz to get in some grip work.

So, overall a good day! Felt strong, hit some Pr's. I feel the same today as I did yesterday: Although these workouts weren't perfect, they were REALLY good. And they were this good despite the fact that I am both sick AND overtrained as a mo fo. So, I think I should be VERY close to my goals, even beat to shit. However, IF I can really recover right this next week, and come into next tuesday 100% recovered, with supercompensation at it's max, I should be able to SMASH second attempts and have a really good shot at some BIG weight. 455 - 275 - 525? Maybe even shoot higher on the deadlift. We will see. Lets keep at it.

Squat 405 x 3

Good day today! Not perfect, but really good.

Started with squats. DEFINITELY was feeling better than last week - lower back felt better after the rest this weekend, food definitely felt better than no food haha. Got nice and warm, and started squatting. Form was really solid. Hit the bar x 8 or so, then 135 x 5, 225 x 3, 315 x 1, then put on a loose belt and hit probably the easier 365 of my life. So, racked it, loaded 405, tightened the belt and went after it. Hit a very solid 3 reps - solid enough that I caught my breath at the top and went for a 4th. Even if it had been a perfect rep, it would have been very tough and I might have failed - and it was not perfect haha. I got off balance, and my body responded by letting go of the bar with my left hand and grabbing my left leg. Somehow, I actually managed to stand that weight up haha, which tells me that perhaps that 4th rep was in there. But that was a stupid and dangerous move, and I need to be careful not to do that shit in the future. Anyways, 3 reps is really good! I would have preferred 4 or 5, that's for sure. But here's the thing - it was a really solid 3, and considering the fact that I am a) a bit sick right now, and b) at the end of a cycle, where overtraining sets in, I am really happy with that 3! That tells me that, even today when I am a bit under the weather because of hard training and sickness, I would have a crack at 445, my goal next week. Now, if I can recover really well, get better from this sickness, eat right, and really just keep the training light/mobility work high this next week hopefully I will feel amazing on tuesday and will SMASH 445 and be able to take a shot at 455, which would be really awesome.

Next, in order to keep up with the heavy weight and the "peaking," I decided to push my beltless paused squats up heavy for the first time. I started doing these at the beginning of this cycle, and feel like they have helped me a ton. I started with just a few sets of 3 at 225, and recently hit 315 for a couple sets, 3 being the most. So, today I simply decided to work up heavy. Hit 225 x 2, then 275, 315, 335, 350, and finally 365. 365 was VERY slow, probably a 98% effort haha. However, it was a smooth rep, and that is REALLY good, better than I had even hoped for! A 50 lb pr. Clearly I have significantly improved my power out of the hole, and the fact that that rep was beltless is pretty badass too.

Finally, kept light on the deadlifts, both to aid recovery/keep the lower back feeling good. Just pulled 185 for a bunch of deadlifts - sets of 5-10, some double overhand, some snatch grip, some touch n go and some dead stop.

So, good day! I would have preferred 4-5 squats at 405, but I'm still clearly stronger, and with proper recovery I will only improve over the next week. Also, that paused squat is a pleasant and well-earned surprise! One more hard workout tomorrow, then just focus on healing up and christmastime food/relaxation! Lets keep at it.

Bench 205 x 9

Today was a good little rep bench day. Feeling very crampy and tight and beat up, so I really need to focus on healing this weekend in order to survive the final workouts of this cycle. But still had a really solid day.

Started with bench. Got really warm, and then did my more minimal warmup sets - bar, 95 x 5, 135 x 3, 185 x 1. It is REALLY working well for me. Loaded up 205 and hit it for max paused reps - hit a great set of 9, and then tried to hit a 10th with a rest at the bottom, and just couldn't get it. Still, that ties my PR with that weight, only with a pause! Not bad. One thing - I DID feel like I was relying on movement a little too much, sort of letting the bar sink in at the bottom/not holding tension as best I could. But other than that, form and strength were on point. Loaded up 175 next, and hit that for a set of 12, this time trying a little harder to barely rest the bar on my chest, rather than letting it settle in. Then, dropped once more to 145 and did another set, probably of 8-12 reps, with the same focus. Felt strong, got a great pump.

Next, dips. Hit an initial set of 2, then had to adjust my setup, then hit 3 sets - 6, 7, 5. Not bad. Then, did 3 sets of pushups, going to almost failure each time and moving my hands wider and narrower at different times, depending on the set. Got a nice pump, felt good.

Next, did a variety of pulling work involving bands - 25 higher rows, 25 face pulls, 25 pull aparts, and then 25 lower rows.

Finally, for grip work I just grabbed some 20 lb dumbells and curled them/pressed them/wrist curled them until my fingers started to go numb.

So overall, good day! feeling beat up, and in need of some serious food and rest in order to recover. However, I am feeling strong and accomplished. Just one more week left, if I can really heal this weekend I think I can SMASH these last heavy workouts, then heal up and truly destroy my mock meet in 10 days. Lets keep at it.