- Bread x 3 slices
- Roasted pear/bacon/blue cheese appetizer (I know, wtf?) x 1
- Beef tenderloin w/ garlic mashed potatoes x 1
- Apple pudding w/ cinnamon ice cream x 1
I opted out of beer/wine because I'm hitting openers tomorrow.
Showing posts with label future 242. Show all posts
Showing posts with label future 242. Show all posts
Tuesday, October 21, 2008
Saturday, October 18, 2008
UPPER BACK/CARDIO/FLEXIBILITY
Time: ??. Weight: 208 (also 208 at the gym scale--wtf, it was 3# lighter last time!). Normally this is my Oly day, but I have a test day ("skills evaluation") on Wednesday and my hip was acting up, so I skipped it.
Having serious doubts about going 198 in the Nov meet. (1) Diet isn't working. (2) I don't think its best for me in the long run. (3) I haven't changed my body composition in the past year, including overall body weight. I can't let this continue indefinitely.
I'm considering seeing if I can bloat up to 242. That'd be fun.
▼ Upper back
• Pull-ups BWx5, BWx17, +25x8, +45x5x2, +45x4
Almost a PR on BW reps. Missed last rep half way. Same for fifth rep of last set with 45.
• Shrugs 315x15, 365x12, 405x4+11
Started double overhand for reps. On the 405 set, I knew I wasn't going to be able to grip double overhand any more after the fourth rep, so I just grabbed it normal and repped out the set.
• Cable row w/ articulating lower back 200x12, 240x10, 300x8, 260x10
• Single-arm deadlift 155x1, 198x1
This was just a diversion. You do a sumo deadlift with overhand grip with only one hand (no hook or chalk).
Danny and I were talking about this throughout the workout today. Early in the workout, some guy was doing clean & presses with 155 so we both tried it. Then towards the end, some guy was doing deadlifts with 90kg. We decided to try it again. All were easy. I could def. get 225, not sure what my limit is on this.
▼ Flexibility
• Hamstrings
Sometimes I do something right on squats or good mornings and my hamstrings are nice and tight the day after. Today was one of those days.
• Hip flexors
Double up left leg.
• Seated illiotibial
• Seated groin
• Foam roller
• Cardio - bike 130-135 bpm x 20 mins
Danny: "It might be best for this meet, but this meet is nothing. You have to think about the long term." Also, "You need to gain 30-40 pounds."
Monday, September 22, 2008
SHEIKO WEEK #1; #1 + MY LIFE IN AGONIZING DETAIL
- Bench 150x4 (55%), 165x3 (60%), 195x3 (70%),
205x3x4 (75%)
- Squat 210x5 (50%), 250x5 (60%), 290x5x4 (70%)
- Bench 150x4 (55%), 165x4x2 (65%), 195x4x4
(70%)
- Flies 30x10x5 (10%)
- Good mornings 165x5x5 (40%)
Well, Sheiko Dave's e-mail crashed so I couldn't get my program before today. So Dean gave me his workout for today and I just used the % to compute the weights. Since we follow the same split and are training for the same meet starting at the same time, I think it should work.
Rene and Danny were there today. Danny finished right after I showed up and just followed me around commenting on my technique and various other powerlifting things. He said I looked better with a wide stance squat, which my history suggests doesn't work for me raw. Maybe I should give it another try at some point and be more strict about my hips, knees. He also said I should take 2-5 secs to lower the weight -- very controlled. He said if the weight is heavy, there will be no rebound. He is a multi-ply lifter so I hesitate to take his advice whole-hog. In fact, since my squat has been doing so well lately, I doubt I will change anything.
He had some good bench advices w.r.t. leg drive and pulling the shoulders back. I will try to incorporate this into my routine. I've never really used my legs in the bench, so its good to have someone help me figure it out. He suggested a Phil-style set-up, keeping feet fixed on ground and pushing the body down while arching, then lowering the ass and holding the set up very tight throughout the lift.
IN OTHER NEWS: We had a student workshop today. The presentations were very detailed and poorly delivered, so me, my lab mate, and two girls from the lab ditched after lunch and went to the beach. Then we went to a bar. Then we came back for the lobster dinner. Then we left early, drove back (while doing sing-a-long in the car), and I went to the gym.
ALSO, FOOD: Today I had a light breakfast, then went to the buses. There I had an egg/bagel sandwich and a juice. Then I snacked on bars through the morning presentation. Then I ate two sandwiches, a banana, three oranges, two pickles, and a bag of chips for lunch. Then I had a big steak quesadilla at the bar. Then I had two steaks, two salads, potatoes and clam chowder at dinner. Then I ate a pre-workout meal. I'm about to hit the post work-out meal. Weight is at 215. I will start my diet on Oct 15th, 1 month out from the meet.
205x3x4 (75%)
- Squat 210x5 (50%), 250x5 (60%), 290x5x4 (70%)
- Bench 150x4 (55%), 165x4x2 (65%), 195x4x4
(70%)
- Flies 30x10x5 (10%)
- Good mornings 165x5x5 (40%)
Well, Sheiko Dave's e-mail crashed so I couldn't get my program before today. So Dean gave me his workout for today and I just used the % to compute the weights. Since we follow the same split and are training for the same meet starting at the same time, I think it should work.
Rene and Danny were there today. Danny finished right after I showed up and just followed me around commenting on my technique and various other powerlifting things. He said I looked better with a wide stance squat, which my history suggests doesn't work for me raw. Maybe I should give it another try at some point and be more strict about my hips, knees. He also said I should take 2-5 secs to lower the weight -- very controlled. He said if the weight is heavy, there will be no rebound. He is a multi-ply lifter so I hesitate to take his advice whole-hog. In fact, since my squat has been doing so well lately, I doubt I will change anything.
He had some good bench advices w.r.t. leg drive and pulling the shoulders back. I will try to incorporate this into my routine. I've never really used my legs in the bench, so its good to have someone help me figure it out. He suggested a Phil-style set-up, keeping feet fixed on ground and pushing the body down while arching, then lowering the ass and holding the set up very tight throughout the lift.
IN OTHER NEWS: We had a student workshop today. The presentations were very detailed and poorly delivered, so me, my lab mate, and two girls from the lab ditched after lunch and went to the beach. Then we went to a bar. Then we came back for the lobster dinner. Then we left early, drove back (while doing sing-a-long in the car), and I went to the gym.
ALSO, FOOD: Today I had a light breakfast, then went to the buses. There I had an egg/bagel sandwich and a juice. Then I snacked on bars through the morning presentation. Then I ate two sandwiches, a banana, three oranges, two pickles, and a bag of chips for lunch. Then I had a big steak quesadilla at the bar. Then I had two steaks, two salads, potatoes and clam chowder at dinner. Then I ate a pre-workout meal. I'm about to hit the post work-out meal. Weight is at 215. I will start my diet on Oct 15th, 1 month out from the meet.
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