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Post by vince148 on Mar 20, 2007 17:02:19 GMT -5
Tue 3/20/07 SQ/DL assist. day Rev. hypers:50x10, 100x8x3sets pull-thrus:110x10, 130x10, 150x10 ly. leg curl:90x10x2sets, 100x10 band GMs:2x20w/green
Just wanted to get some back work in to make sure my low back is ok. That feels pretty good, but my left knee has been bothering me the past few days.
Thanks, Doug. I think that one of the keys to this sport is to never be afraid to miss. And if you do, just get back under and try it again.
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Post by vince148 on Mar 21, 2007 18:32:00 GMT -5
Wed 3/21/07 BP day 2B DEBP:45x8, 75x5, 105x3, 140x3x2sets, 155x3x2sets, 170x3x2sets sea hammer iso row:180x8x3sets rope face pulls:110x12x2sets band pushdowns:4x20w/mon.mini db hammer curls:20sx10x2sets
I'm trying to make this as much of a regular training weeks as possible with the State Meet on Saturday. I'm going to treat that more like a training day than a meet in preparation for Nationals. One little thing has been going on since Saturday though. My left knee, for no reason at all, just started hurting. It's been pretty painful and squatting down, just in my normal work, is pretty difficult. At this point, I'm not sure if I'll even squat unless this clears up in the next couple of days. I've had this before. It comes on for no apparent reason and then goes away by itself. But it's pretty painful. So, we'll just have to see what happens.
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jason
Junior Member
Posts: 72
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Post by jason on Mar 21, 2007 20:17:32 GMT -5
I hope your knee feels better bro .Looking strong ..Jason
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Post by vince148 on Mar 24, 2007 21:25:52 GMT -5
Sat 3/24/07 APF/AAPF MI States The day started out normal enough. Left the house about 4:30a.m. to make the 2 hour drive to Detroit. Arrived at the meet site about 6:30. Others started arriving about 20 minutes later. We waited...and waited...until about an hour went by and we found out that we were at the wrong building.
Weigh-in...As I said I really wasn't going to concern myself with making weight. So when I weigh in, I'm 67.8. I take my socks off and now I'm 67.6. Heavy socks I guess. Well, for .1kg, I might as well try. So, I go back to my truck and sit in it for about 5 minutes with the heat turned on full blast. I go back in...I'm right on...67.5 An English muffin, banana, orange juice and I'm feeling pretty good.
Squats...I'm still not sure at this point whether my knee would hold up or not. I put on my single ply power pants and start warming up. Feels pretty good with the bar and 135. Then I put the Metal suit on, straps down. Things are still going pretty good...255, add wraps 335. Now put the straps up...and problems begin. When I get to about 385, I crash. I decide to take the powerpants off and just go with the suit. I crash 435. By now, first attempts are starting and I decide to pass on my opener of 462.7. Now, I go back to the locker and put on my new pair of double ply powerpants and my single ply Fusion. I take 435 in the warmup room and it's great. I'm now up for my second attempt. It didn't help that the monolift had broken and it would not get low enough for me to unrack the bar cleanly. So the spotters had to lift it a little. Anyway, I went plenty deep and got 3 whites. I passed my 3rd.
Benchpress...So I decide that I'm going to open in my single ply 40 Rage-X and then switch to my single 38 for my 2nd attempt. I open with 264 in my 40 and just smoke it. So, I decide to attempt an AAPF American record of 297 because I figure it will take at least that much to touch in the 38. So I go back and get ready to change when my partner tells me that if it was that easy, just keep the same shirt on. So, I figure that makes sense and I do. Well, it too was just smoked. So, I get a PR and record. I stop after that.
Deadlift...My knee was still having some issues and I accomplished all that I needed to heading into Nationals so I take a token attempt with 130 something pounds.
Obviously, I'm very happy with the way things turned out. I'll be wearing my Fusion with double ply powerpants for squats and I'll stay with my 40 Rage-X to bench. I already know that I can pull in my single ply powerpants/Fusion combo.
So I'll start cutting back and deloading, particularly in the squats. I noticed I was a little slow coming out of the hole, so maybe I'll do a little speed work. If my knee is doing better, I may pull moderately heavy. Bench will probably stay the same.
I know that God was in charge of this day. Getting me there and back safely. Making weight. Settling my gear issues. Avoiding injuries. Setting a record. God is good.
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Post by pitbull on Mar 26, 2007 4:55:01 GMT -5
Vince, Here is a suggestion if you are having problem coming out fo the hole. Get a good safety cage or rack. Start with an empty bar. Lower yourself to the bottom point and hold it for about 5 seconds. If you are really brave, try 10 seconds. Then explode up.
Do a complete set [10-15 reps] like this in addition to your squat work [after, while legs tired]. Each week, add another 10-20 pounds to it.
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Post by vince148 on Mar 26, 2007 7:06:25 GMT -5
Thanks Bryan. I know I'll be making some changes going into Worlds. Two of the biggest things is that I need to add more speed work. In my log you'll notice I do a LOT of heavy band tension work and very little speed work. The one thing about my BP this weekend is that they were very fast. I tend to do more speed work for my bench but not as much for my SQ. So I believe that will help. The other thing is that I need to get into gear earlier than I do so that I'm not wasting mental energy trying to figure out what I'll be using. I made 3 gear changes before I took my squat attempt so I was pretty worn out on the attempt. That's probably the biggest reason I was slow in the hole.
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Post by vince148 on Mar 31, 2007 6:46:44 GMT -5
I have a bad modem and haven't been able to get online for the last 3-4 days. I'm waiting for a new one, so who knows how long this will stay up.
Here's what I've done this past week...
Tue 3/27/07 DL day GMs off pins(#7):205x5, 255x5, 295x5, 315x5, 335x5 DL off floor(Preds):225x1, 275x1, 315x1, 345x1...I didn't DL in the meet because my knee was still sore, but it was about 90% today, so did some pulls today. pull-thrus:70x10x2sets, 80x10 GHRs:10w/bwt, 2x10w/25#
Wed 3/28/07 BP day Rev. bands, 2B BPw/purples:45x8, 95x5, 135x5, 165x3, 195x3, 225x2, 255x1, 275x1, 295x1, 305x1...pretty good for benching heavy on Saturday. This might even be a PR. ly.db tri ext:45sx8x3sets, 50sx8 ov. rope ext:130x8x3sets, 140x8 sea. hammer iso row:200x8x3sets rope face pulls:110x12, 120x12 hammer db curls:20sx20x2sets
Fri 3/30/07 SQ day SQ(Metal briefs):45x5, 135x3, 225x3, 275x2, wraps:315x2, 365x2, 405x1...last heavy SQ before Nationals. Box SQw/purples(Preds):185x2x8sets 45 back raise:50x10x3sets pull-thrus:150x10x3sets band leg curls:3x15w/blue
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Post by vince148 on Mar 31, 2007 14:53:35 GMT -5
Sat 3/31/07 tris day 3B RGBP:45+1chain/8, (+2chains, fully loaded):45x5, 135x3, 175x3, 205x3...needed a little help on last rep. 5B RGBP (+2chains fully loaded):235x3, 255x3 lockouts(pin#3, pinky on rings):325x3, 365x3, 385x3, 405x1/2...bar came back on me as I pushed it off pins. tried again, but couldn't budge it. sea. hammer iso rows:180x10x3sets rear delt mach:60x12x2sets band pushdowns:4x12w/purple
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Post by vince148 on Apr 3, 2007 18:10:24 GMT -5
Tue 4/3/07 DL day pull-thrus:60x10, 70x10x2sets speed pulls off 2"plates(+dbl dbl minis):205x2singles, 225x2singles, 245x1, 265x1 GHRs:3x10w/25# band GMs:2x20w/green
done pulling until meet.
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Post by vince148 on Apr 4, 2007 22:51:54 GMT -5
Wed 4/4/07 BP day BP:45x8x2sets, 75x5x2sets, 105x3, 135x2, 3B:175x3, 205x3, 235x1, 255x1, 275x1...PR DB BP:55sx8x4sets sea iso hammer row:230x8x2sets, 250x8 rope face pulls:110x12, 120x12
This was Plan B. Training partners didn't show tonight, so that kept me from doing any shirt work. This would have been my last work in the shirt before Nationals. That's ok. I'm ready.
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Post by vince148 on Apr 6, 2007 14:50:12 GMT -5
Fri 4/6/07 SQ day SQ(preds):45x5, 135x3, 185x3, 235x2, wraps:275x2x3sets band pull-thrus:4x12w/purple GHRs:4x12w/bwt only
last squats today. On a side note, I just got a new pair of Preds. Haven't been able to get into them yet and possibly may need a size bigger. We'll see.
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Post by vince148 on Apr 7, 2007 14:55:02 GMT -5
Sat 4/7/07 DE BP day DE BP:45x8, 75x5, 115x3x2sets, 115+1chain/3x2sets, 115+2chains/3x2sets, 1B(+2chains):135x1, 155x1, 175x1 DB Floor press:45sx8, 60sx8x3sets tri pushdowns:80x8x4sets sea. hammer iso row:180x8x3sets incline flyes:35sx12x2sets sea. db cleans:25sx12x2sets
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Post by ernie on Apr 7, 2007 19:23:45 GMT -5
nice looking lifting there vince!
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Post by vince148 on Apr 9, 2007 19:57:02 GMT -5
Mon 4/9/07 DL deload 45 back raise:3x12w/purple mod. rev hyper:3x12w/green band leg curl:3x12w/blue band GMs:2x15w/green
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Post by Doug Parrish on Apr 10, 2007 10:12:21 GMT -5
Last squats? ANother meet ALREADY?
I'm a little tardy to the discussion. To build up speed out of the hole, I got a longer chain for my squats. The chains don't leave the floor until right below my sticky point. Don't know how much it's helped yet, though. I know it makes me WANT to squat faster.
:')
God Bless!
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