Day 1 (Sunday, 12/23/12) [morning bw: 204.4lb]
Suit Squat (38 SC, comp.)
2x365 (73%)
1x405 (81%)
*add suit
2x405
*straps up
1x465
1x525
*add wraps
1x575
1x610 (88%)
2x610
1x610
*walkout
1x660
Front Squat
3x5x225 (45%)
NG Pull-ups
3x3x+45lb
Reverse Crunches
3x10
Comments: Just not as good as I was hoping, not sure if I should back off a bit or if it was just not such a great day.
Day 2 (Monday, 12/24/12)
MG Bench (Ram)
2x225
*add Ram
2x265
2x305 (75%) [shut it down, tennis elbow in both arms flared up something furious.]
DB Incline Curls
2x12x20
Stability ball ab curls
3x12
Band Scapular Retractions
2x15xmini
Comments: Complete crap today. Probably didn't help that I had a day less rest because of Christmas, but clearly I was right to not try to shirt bench this week.
Day 3 (Wednesday, 12/26/12)
Suit Deadlift (44 Velocity, comp. suit)
1+1x435
*add suit
1x495
1x535
4x1x565 (90%)
Kroc Rows
15x120
1-leg RDL
4x5x53lb
Reverse Crunches
4x10
Comments: Pretty happy with today, deadlift seems to be going well.
Day 4 (Friday, 12/28/12)
Squat
5x3x275 (55%)
Pendlay Row
8x185
8x205
8x225
NG DB Bench
8x70's
8x80's
8x90's
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x8
Comments: Skipped raw bench today to give my forearms and elbows a chance to heal before shirt benching Tuesday, will have an hour massage tomorrow, probably most of it will be focused on the arms. I have this idea that if I move my stance in on squat a couple of inches on either side (right around shoulder width) that I'll have much better stability. Felt good today so will try it suited up on Sunday. My upper back has gotten a lot stronger in this cycle, don't think I could do more than ~8x175 on Pendlay rows with decent form leading up to Nationals.
Squat: 42 lifts/17 sets (2.5 reps/set) (77.1%eq, 52.3%raw) Total Volume: 13,450lb
Bench: 6 lifts/3 sets (2.0 reps/set) (70.0%eq, 71.4%raw) Total Volume: 1590lb [tennis elbows]
Deadlift: 8 lifts/7 sets (1.1 reps/set) (82.8%eq, 74.4%raw) Total Volume: 4160lb
Day 1 and 3
Wednesday, December 26, 2012
Thursday, December 20, 2012
Week 25 of 29
Day 1 (Sunday, 12/16/12)
Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
1x545
3x2x585 (84%)
*walkout
1x630 (planned opener)
NG Pull-ups
3x3x+40lb
Pull-throughs
3x12x150
Reverse Crunches
3x10
Comments: Really wanted to get this far into the cycle before switching to the competition suit, and managed well. Very happy with that. Working on unracking the bar by pushing the knees forward and then the hips through, this is feeling really good/easy/strong. I am really not liking the Safe squat shoes, part of it is probably that they are a little long. If anyone is interested in size 9.5 Safe Contender squat shoes let me know!
Day 2 (Tuesday, 12/18/12)
Shirt Bench (46 Katana A/S, med. shirt)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
4x3x325 (80%)
Front Squat
6x3x275 (55%)
DB Incline Curls
3x10x20
Stability Ball Ab Curls
3x12
Band Scapular Retractions
3x15xmini
Comments: Ecstatic that benches were this easy, but my tennis elbow has come back with a vengeance and is now affecting both arms. DAMN! So I'm going to skip shirt benching next week, and then do one week in the medium shirt, an eval with the comp. shirt and I should be ready.
Day 3 (Wednesday, 12/19/12)
Suit Deadlift (44 Velocity, comp., tightened straps)
1+1x435 (74%)
*add suit
1x475
1x505
3x1+1+540 (86%)
Kroc Rows
16x115
Fat Grips Conv. DL
5x1x215
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Comments: Deadlifts were pretty good. I think the extended holds is why I almost lost my grip on the second rep of the 3rd set. Think I need to back off the grip work now as it is probably contributing to the tennis elbow and likely contributed to the grip issue today.
Day 4 (Friday, 12/21/12)
Conv. Rack Pull (pin #3)
2x470 (80%)
2x495 (85%)
2x525 (90%)
2x555 (95%)
2x555 (95%)
Bench (MFOR)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Reverse BB Curls (stop doing these, irritating forearm)
2x10x65
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x10
Comments: Rack pulls were a little rough today and bench was kind of slow. I'll start tapering the volume a bit faster now.
Squat: 31 lifts/14 sets (2.2 reps/set) (76.3%eq, 56.8%raw) Total Volume: 11,505lb
Bench: 34 lifts/13 sets (2.6 reps/set) (76.4%eq, 74.2%raw) Total Volume: 9260lb
Deadlift: 20 lifts/11 sets (1.8 reps/set) (84.0%eq, 86.5%raw) Total Volume: 10,290lb
Day 1 - 3
Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
1x545
3x2x585 (84%)
*walkout
1x630 (planned opener)
NG Pull-ups
3x3x+40lb
Pull-throughs
3x12x150
Reverse Crunches
3x10
Comments: Really wanted to get this far into the cycle before switching to the competition suit, and managed well. Very happy with that. Working on unracking the bar by pushing the knees forward and then the hips through, this is feeling really good/easy/strong. I am really not liking the Safe squat shoes, part of it is probably that they are a little long. If anyone is interested in size 9.5 Safe Contender squat shoes let me know!
Day 2 (Tuesday, 12/18/12)
Shirt Bench (46 Katana A/S, med. shirt)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
4x3x325 (80%)
Front Squat
6x3x275 (55%)
DB Incline Curls
3x10x20
Stability Ball Ab Curls
3x12
Band Scapular Retractions
3x15xmini
Comments: Ecstatic that benches were this easy, but my tennis elbow has come back with a vengeance and is now affecting both arms. DAMN! So I'm going to skip shirt benching next week, and then do one week in the medium shirt, an eval with the comp. shirt and I should be ready.
Day 3 (Wednesday, 12/19/12)
Suit Deadlift (44 Velocity, comp., tightened straps)
1+1x435 (74%)
*add suit
1x475
1x505
3x1+1+540 (86%)
Kroc Rows
16x115
Fat Grips Conv. DL
5x1x215
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Comments: Deadlifts were pretty good. I think the extended holds is why I almost lost my grip on the second rep of the 3rd set. Think I need to back off the grip work now as it is probably contributing to the tennis elbow and likely contributed to the grip issue today.
Day 4 (Friday, 12/21/12)
Conv. Rack Pull (pin #3)
2x470 (80%)
2x495 (85%)
2x525 (90%)
2x555 (95%)
2x555 (95%)
Bench (MFOR)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Reverse BB Curls (stop doing these, irritating forearm)
2x10x65
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x10
Comments: Rack pulls were a little rough today and bench was kind of slow. I'll start tapering the volume a bit faster now.
Squat: 31 lifts/14 sets (2.2 reps/set) (76.3%eq, 56.8%raw) Total Volume: 11,505lb
Bench: 34 lifts/13 sets (2.6 reps/set) (76.4%eq, 74.2%raw) Total Volume: 9260lb
Deadlift: 20 lifts/11 sets (1.8 reps/set) (84.0%eq, 86.5%raw) Total Volume: 10,290lb
Day 1 - 3
Week 24 of 29
Day 1 (Sunday, 12/9/12)
Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
3x3x555 (80%)
NG Pull-ups
3x3x35lb
Pull-throughs
3x12x150
Reverse Crunches
3x10
Comments: Felt rather light-headed through most of this, probably caused by not taking enough carbs in before and during the workout. First work set on squats was a mess, my suit was likely not seated properly. Then I got my head out of my ass and put together a couple of good sets and shut it down. Wanted to keep the volume a bit lower when feeling this crappy.
Day 2 (Tuesday, 12/11/12)
Shirt Bench (46 Super Katana A/S, comp. shirt)
2x225 (71%)
*add shirt
2x255
2x285
1x315
*belt
1x345 (touch)
1x365
3x1x385 (projected opener)
Front Squat
8x2x275 (55%)
DB Incline Curls
3x10x20
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: Quite happy with bench today. Had the shirt in my neck and the bottom of the arm 3 finger widths from the edge of my elbow. Still quite difficult to touch, but really good support.
Day 3 (Wednesday, 12/12/12)
Suit Deadlift (44 Veocity, comp.)
1+1x455 (78%)
*add suit
1x495
5x1+1x520 (83%)
Kroc Rows
16x110
Fat Gripz Conv. DL
3x2x205
2x1x205 (6 sec. hold at top)
1-leg RDL
3x5x53lb
Reverse Crunches
3x8
Comments: Pretty good today. Was a bit smoked by the last set of deadlift.
Day 4 (Friday, 12/14/12)
Conv. Rack Pull (pin #3)
3x470 (80%)
3x495 (85%)
3x525 (90%)
3x525 (90%)
Bench (mfor)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Reverse BB Curls
3x10x65
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Comments: This felt better on the low back than last week. Needed it.
Squat: 31 lifts/15 sets (2.1 reps/set) (75.0%eq, 57.0%raw) Total Volume: 11,895lb
Bench: 27 lifts/14 sets (1.9 reps/set) (80.0%eq, 74.2%raw) Total Volume: 7235lb
Deadlift: 25 lifts/11 sets (2.3 reps/set) (82.4%eq, 84.9%raw) Total Volume: 12,650lb
Day 1-3
Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
3x3x555 (80%)
NG Pull-ups
3x3x35lb
Pull-throughs
3x12x150
Reverse Crunches
3x10
Comments: Felt rather light-headed through most of this, probably caused by not taking enough carbs in before and during the workout. First work set on squats was a mess, my suit was likely not seated properly. Then I got my head out of my ass and put together a couple of good sets and shut it down. Wanted to keep the volume a bit lower when feeling this crappy.
Day 2 (Tuesday, 12/11/12)
Shirt Bench (46 Super Katana A/S, comp. shirt)
2x225 (71%)
*add shirt
2x255
2x285
1x315
*belt
1x345 (touch)
1x365
3x1x385 (projected opener)
Front Squat
8x2x275 (55%)
DB Incline Curls
3x10x20
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: Quite happy with bench today. Had the shirt in my neck and the bottom of the arm 3 finger widths from the edge of my elbow. Still quite difficult to touch, but really good support.
Day 3 (Wednesday, 12/12/12)
Suit Deadlift (44 Veocity, comp.)
1+1x455 (78%)
*add suit
1x495
5x1+1x520 (83%)
Kroc Rows
16x110
Fat Gripz Conv. DL
3x2x205
2x1x205 (6 sec. hold at top)
1-leg RDL
3x5x53lb
Reverse Crunches
3x8
Comments: Pretty good today. Was a bit smoked by the last set of deadlift.
Day 4 (Friday, 12/14/12)
Conv. Rack Pull (pin #3)
3x470 (80%)
3x495 (85%)
3x525 (90%)
3x525 (90%)
Bench (mfor)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Reverse BB Curls
3x10x65
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Comments: This felt better on the low back than last week. Needed it.
Squat: 31 lifts/15 sets (2.1 reps/set) (75.0%eq, 57.0%raw) Total Volume: 11,895lb
Bench: 27 lifts/14 sets (1.9 reps/set) (80.0%eq, 74.2%raw) Total Volume: 7235lb
Deadlift: 25 lifts/11 sets (2.3 reps/set) (82.4%eq, 84.9%raw) Total Volume: 12,650lb
Day 1-3
Sunday, December 9, 2012
2013 USAPL Wisconsin State Powerlifting Meet Entry Form
I have uploaded a copy of the 2013 USAPL Wisconsin State Powerlifting Meet Entry Form for those of you who may be looking for it. The meet will be on Saturday, January 19th at Appleton North High School.
Sunday, December 2, 2012
Week 23 of 29
Day 1 (Sunday, 12/2/12)
Suit Squat (40 SC)
2x365 (73%)
*add suit (straps down)
2x405
1x455
*add straps
1x495
*add wraps
4x3x535 (77%)
DB Step-ups
2x6x55's
NG Pull-ups
4x3x+30lb
Pull-throughs
4x12x150
Reverse Crunches
4x8
Comments: Pretty decent form today. I am unracking the bar with my head up, and then looking down which seems to keep my back tighter. Even though I took 2 Zantac before I felt pretty nauseous, and also the low back felt a bit funky so I decided to cut a set. Good start.
Day 2 (Tuesday, 12/4/12)
Shirt Bench (46 Katana A/S)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
5x2x325 (80%)
Front Squat
5x5x250 (50%)
DB Incline Curls
3x10x20
Stability ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: Really good shirt session today, very good way to start this competition cycle off.
Day 3 (Wednesday, 12/5/12)
Suit Deadlift (44 Velocity)
1+1x455 (78%)
*add suit
6x1+1x500 (80%)
Kroc Rows
20x105
14x105
Fat Gripz Conv. DL
4x195
3x195 (missed 4th, haha)
4x195
2x1x195 (8 sec. hold)
1-leg RDL
3x5x53lb
Reverse Crunches
4x8
Comments: Once I tightened my back and made sure I started the pull with good structure things felt really good.
Day 4 (Friday, 12/7/12)
Conv. Rack Pull (pin #1)
4x4x440 (75%)
Bench (mfor)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Pendlay Row
5x185
5x205
5x225
Reverse BB Curls
3x10x60
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Side Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Comments: Low back felt really shitty after this, think I have to be careful on the rack pulls and barbell rows.
Squat: 43 lifts/13 sets (3.3 reps/set) (73.7%eq, 51.7%raw) Total Volume: 15,160lb
Bench: 32 lifts/14 sets (2.3 reps/set) (75.9%eq, 74.2%raw) Total Volume: 8610lb
Deadlift: 30 lifts/11 sets (2.7 reps/set) (79.6%eq, 80.0%raw) Total Volume: 14,430lb
Day 1-3
Suit Squat (40 SC)
2x365 (73%)
*add suit (straps down)
2x405
1x455
*add straps
1x495
*add wraps
4x3x535 (77%)
DB Step-ups
2x6x55's
NG Pull-ups
4x3x+30lb
Pull-throughs
4x12x150
Reverse Crunches
4x8
Comments: Pretty decent form today. I am unracking the bar with my head up, and then looking down which seems to keep my back tighter. Even though I took 2 Zantac before I felt pretty nauseous, and also the low back felt a bit funky so I decided to cut a set. Good start.
Day 2 (Tuesday, 12/4/12)
Shirt Bench (46 Katana A/S)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
5x2x325 (80%)
Front Squat
5x5x250 (50%)
DB Incline Curls
3x10x20
Stability ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: Really good shirt session today, very good way to start this competition cycle off.
Day 3 (Wednesday, 12/5/12)
Suit Deadlift (44 Velocity)
1+1x455 (78%)
*add suit
6x1+1x500 (80%)
Kroc Rows
20x105
14x105
Fat Gripz Conv. DL
4x195
3x195 (missed 4th, haha)
4x195
2x1x195 (8 sec. hold)
1-leg RDL
3x5x53lb
Reverse Crunches
4x8
Comments: Once I tightened my back and made sure I started the pull with good structure things felt really good.
Day 4 (Friday, 12/7/12)
Conv. Rack Pull (pin #1)
4x4x440 (75%)
Bench (mfor)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Pendlay Row
5x185
5x205
5x225
Reverse BB Curls
3x10x60
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Side Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Comments: Low back felt really shitty after this, think I have to be careful on the rack pulls and barbell rows.
Squat: 43 lifts/13 sets (3.3 reps/set) (73.7%eq, 51.7%raw) Total Volume: 15,160lb
Bench: 32 lifts/14 sets (2.3 reps/set) (75.9%eq, 74.2%raw) Total Volume: 8610lb
Deadlift: 30 lifts/11 sets (2.7 reps/set) (79.6%eq, 80.0%raw) Total Volume: 14,430lb
Day 1-3
Saturday, December 1, 2012
Competition Cycle, Week 23-29
Squat
Week 23: 5x3x535 (77%) [40 SC]
Week 24: 4x3x555 (80%) [40 SC]
Week 25: 3x3x575 (83%) walkout: 635 [40 SC]
Week 26: 2x2x610 (88%) walkout: 665 [38 SC, comp.]
Week 27: 3x1x645 (93%) walkout: 695 [38 SC, comp.] 20 days out
Week 28: 3x2x555 (80%) [40 SC] 13 days out
Week 28: 3x2x485 (70%) [40 SC] 8 days out
Week 29: 2x2x315 (63%) [raw] 3 days out
Bench
Week 23: 4-5x2x325 (46 Katana)
Week 24: 3x1x385 (46 Super Katana)
Week 25: 4x3x325 (46 Katana)
Week 26: 5x1x385 (46 Super Katana)
Week 27: 3x2x345 (46 Katana)
Week 28: 1x365, 385, 405 (46 Super Katana) 11 days out
Week 28: 4x2x235 (75%) [raw] 8 days out
Week 29: 3x2x205 (65%) [raw] 4 days out
Deadlift
Week 23: 6x1+1x500 (80%) [44 Velocity]
Week 24: 5x1+1x520 (83%) [44 Velocity]
Week 25: 4x1+1x540 (86%) [44 Velocity]
Week 26: 4x1x565 (90%) [44 Velocity]
Week 27: 1x555, 575, 595 (95%) [44 Velocity] 17 days out
Week 28: meet warm-up to 495 (79%) [44 Velocity] 10 days out
Week 29: 5x1x405 (69%) [raw] 6 days out
I start this cycle tomorrow, and I may change it a bit if necessary. The percentages for the equipped work is based off projected 3rd attempts if things go well. If I can get the Super Katana to work I plan to open at 385, other than that a lot more is up in the air with the bench than the other two lifts, thus I am not exactly basing it off strict percentages.
Week 23: 5x3x535 (77%) [40 SC]
Week 24: 4x3x555 (80%) [40 SC]
Week 25: 3x3x575 (83%) walkout: 635 [40 SC]
Week 26: 2x2x610 (88%) walkout: 665 [38 SC, comp.]
Week 27: 3x1x645 (93%) walkout: 695 [38 SC, comp.] 20 days out
Week 28: 3x2x555 (80%) [40 SC] 13 days out
Week 28: 3x2x485 (70%) [40 SC] 8 days out
Week 29: 2x2x315 (63%) [raw] 3 days out
Bench
Week 23: 4-5x2x325 (46 Katana)
Week 24: 3x1x385 (46 Super Katana)
Week 25: 4x3x325 (46 Katana)
Week 26: 5x1x385 (46 Super Katana)
Week 27: 3x2x345 (46 Katana)
Week 28: 1x365, 385, 405 (46 Super Katana) 11 days out
Week 28: 4x2x235 (75%) [raw] 8 days out
Week 29: 3x2x205 (65%) [raw] 4 days out
Deadlift
Week 23: 6x1+1x500 (80%) [44 Velocity]
Week 24: 5x1+1x520 (83%) [44 Velocity]
Week 25: 4x1+1x540 (86%) [44 Velocity]
Week 26: 4x1x565 (90%) [44 Velocity]
Week 27: 1x555, 575, 595 (95%) [44 Velocity] 17 days out
Week 28: meet warm-up to 495 (79%) [44 Velocity] 10 days out
Week 29: 5x1x405 (69%) [raw] 6 days out
I start this cycle tomorrow, and I may change it a bit if necessary. The percentages for the equipped work is based off projected 3rd attempts if things go well. If I can get the Super Katana to work I plan to open at 385, other than that a lot more is up in the air with the bench than the other two lifts, thus I am not exactly basing it off strict percentages.
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