Disregard DOMS, acquire Gains (*and/or injuries) | Page 5

Discussion in 'Training Logs' started by The_observer86, May 4, 2015.

  1. The_observer86 Green Belt

    The_observer86
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    Walking in the snow uphill, both ways.
    2x60 minutes
    Back still injured, gotta log something
    Losing some weight allegedly, cutting lots of calories
     
    #81
  2. The_observer86 Green Belt

    The_observer86
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    First day back deadlifting again.
    245x3
    335x1
    385x1
    405x1

    RDL
    245x8
    245x8
    245x8
    245x9

    Felt pretty weak overall, as I'm in calorie deficit for the last week and first time deadlifting in 2 weeks
     
    #82
  3. The_observer86 Green Belt

    The_observer86
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    DL
    225x3
    295x2
    345x1
    365x1
    385x1
    415x0
     
    #83
  4. The_observer86 Green Belt

    The_observer86
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    Did my fist competition today, deadlift only, ipf/usapl rules and judges, calibrated weights, stiff bar, 2 hour weigh-in, etc (non-sactioned though, kinda fun event).
    I was worried about my scale being off, so didn't eat much last couple of days; weighed 3 lbs under 74kg (@72.7 KG) or 159.9 lbs. Drank some powerade and drove to McDonalds quick (weighed in at 7:40, comp started at 9 a.m.). I started feeling nauseous from fatty breakfast mcmuffin, felt like throwing up, even before my fist attempt, warm ups at 365 felt slow and heavy. Competed beltless.

    First attempt: 180 kg/396 lbs. I honestly worried about failing since my warm up with 365 felt slow and heavy (I had to run back to comp area as my group started lifting). I was surprised at the amount of grip the bar had. The weight felt heavy but went up smooth.

    Second attempt: 185 kg/ 407 lbs. Picked a small jump (I initially wanted 10 kg jumps) because we only had like 3-4 minutes between each attempt because our flight had about 6 people. This weight felt better and fairly easy since my back warmed up.

    Third attempt: 195 kg/ 430 lbs. I thought 10 kg was reasonable enough of jump, even though the #1 guy just barely grinded out 200kg. Considering I struggled with 405 and failed 415 earlier in the week, I became a bit nervous (I also was injured 2 weeks ago). Took my time staring at the bar (1 minute maximum allowed for lift), set my grips and pulled. Since I had adrenaline built up, the bar flew up, and felt easier than my first attempt. Other powerlifters commented how fast it was.

    Summary: Went 3/3, almost matched my PR, lost by 5kgs. Succesful weight cut/loss in couple of weeks (from about 169-170 lbs/77kg), didn't tear anything. Feeling good. Got a t-shirt and silver medal.
     
    #84
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  5. The_observer86 Green Belt

    The_observer86
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    squat
    135x8
    155x8
    195x6
    195x8
    195x8

    bench
    135x8
    155x8
    so drained, will try to finish the workout tomorrow
     
    #85
  6. The_observer86 Green Belt

    The_observer86
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    Turns out it was a flu. Was out of training all week.

    Saturday:
    Bench
    135
    155x8
    155x8
    155x8
    155x7

    Rows
    155x8
    155x8
    155x8
    155x8
    155x8

    snatch high pull/hang power shrug
    155x8
    155x8
    155x8
    155x8

    RDL
    245x10
    245x10
    245x10
     
    #86
  7. Sano Brown Belt

    Sano
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    Well done man!
     
    #87
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  8. The_observer86 Green Belt

    The_observer86
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    Thanks Sano!

    Squat
    135x5
    195x8
    195x8
    195x8
    195x8

    Bench
    155x1
    165x6
    165x6
    165x6
    165x6

    Deadlift
    205x6 paused
    275x6 paused
    325x6
     
    #88
  9. Cmart Aspiring Milo

    Cmart
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    Nice job at your competition! Good write up. Why didn't you use a belt?

    I've done the same thing multiple times that you did -- I get nervous and weigh in lighter than I need to. It sounds like it worked out well for you though. Will be watching your progress. When's your next comp?
     
    #89
    Last edited: Feb 7, 2017
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  10. The_observer86 Green Belt

    The_observer86
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    Thanks, man. I'm looking at comps coming up and will try to get in one on April 22nd (regional I think) or sometime in the summer (local). I'll be doing general strength/muscle/work capacitiy training next couple of months and then try to focus on comp lifts the closer I get to the meet. Also, I'll be looking to buy a belt, because the ones I found lying around in basement aren't legal, and I didn't really do much belted work anyway, as it was less hassle in the school gym. I noticed much better speed in squats out of the bottom with belt in the past; might be worth the investment.
     
    #90
  11. The_observer86 Green Belt

    The_observer86
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    Hang snatch high pull
    lbs/kg x sets x reps

    135/61
    x 5
    155/70
    x 5 x 5

    Pendlay row
    175/79 x 4 x 6

    OHP
    115/52 x 4 x 6

    Squat
    115/52 x 1
    185/85 x 1
    205/93 x 4 x 6

    Hanging leg raises
    4x10


     
    #91
  12. The_observer86 Green Belt

    The_observer86
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    Squat
    lbs/kg x sets x reps
    185/85x2
    205/93x1
    220/100 x 4 x 4

    Bench
    135/61 x 5
    155/70 x 2
    175/79 x 1
    185/85 x 4 x 3

    Deadlift
    245/110 x 4 paused
    295/134 x 4 p
    315/143 x 4 p
    335/152 x 4 p
    355/161 x 4
    355/161 x 4

    Pullups, neutral grip
    15
     
    #92
  13. The_observer86 Green Belt

    The_observer86
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    Monday 2/13/17
    lbs/kg x sets x reps

    OHP
    95/43 x 8
    110/50 x 4x8

    Snatch grip high pull
    135/61 x 5
    155/70 x 3
    165/75 x 5x3

    Squat
    185/85x1
    205/93 x 4x8

    Pendlay row
    165/75 x 4x8
     
    #93
  14. The_observer86 Green Belt

    The_observer86
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    Wednesday 2/15/17
    lbs/kg x sets x reps

    Squat
    185/85 x 3 p
    205/93 x 1 p
    215/98 x 4 x 6

    Bench
    145/66 x 6
    170/77 x 4 x 6

    Deadlift
    225/102 x 3 p
    295/134 x 6 p
    315/143 x 6 p
    335/152 x 6
     
    #94
  15. The_observer86 Green Belt

    The_observer86
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    Wednesday 2/22
    lbs/kg x sets x reps

    OHP
    95/43x6
    115/52x5
    125/57x4x4

    Rows
    135/61x8
    155/70x6
    185/85x4x4

    Squats
    125/57x10
    185/85x6
    230/104x4x4

    Chinups
    15
    15

    leg raises
    4x10
     
    #95
    Last edited: Feb 22, 2017
  16. The_observer86 Green Belt

    The_observer86
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    pushups
    4x15

    LSD jog, 43 minutes
     
    #96
  17. The_observer86 Green Belt

    The_observer86
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    yesterday evening/today
    lbs/kgxsetsxreps

    Bench
    165/75x4x7

    chinups
    16-17 lost count

    Squat
    165/75x1 long pause
    185/85x1 long pause
    215/98x4x7

    Deadlift
    365/165x2x4
    365/165x8 AMRAP PR
    Decided to do extra set cause my DL frequency seems low. Plates moving around and having to control eccentric (basement floor) sucks on repping out
     
    #97
  18. The_observer86 Green Belt

    The_observer86
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    Back still sore, today's workout was a bit tough because of that

    lbs/kgxsetsxreps

    OHP
    95/43x5
    115/52x1
    125/57x4x5

    Squat
    185/85x1 paused
    205/93x1 paused
    225/102x4x5

    superset with
    4x20 pushups

    Pendlay row
    135/61x5
    185/85x4x5

    superset with
    4x10 leg raises
     
    #98
  19. The_observer86 Green Belt

    The_observer86
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    lbs/kgxsetsxreps

    Squat
    185/85x4 paused
    205/93x4 paused
    235/107x3x4 last rep paused

    Deadlift-paused
    225/102x6
    275/125x6
    295/147x6
    315/143x6
    345/157x6

    Bench
    135/61x4
    155/70x4
    190/86x5x1
     
    #99
  20. The_observer86 Green Belt

    The_observer86
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    Did some cardio stuff, it was a nice day out
    OHP
    95/47x2x11
    Chinups
    12
    14
    Pushups
    3x20
    Leg raises
    15

    LSD run
    45 minutes
     
    #100

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