Saturday Night Press Fest & Sunday Morning Back Attack

Saturday Night

Bench Press:
225x2x5
25-x1x5

BTN Push Press:
185x3x5

Dips:
BW+50x5x3

Sunday Morning


Pendlay Rows:
242x3x5
312x1x5

Shrugs:
405x8x5
525x3x5
Threw some chins in there as well

Band Pull Aparts:
3x25
w/
Neck:
2x25

Bonnie, my client who had her first powerlifting meet on Saturday crushed it.  She had two PRs and had a blast in the process.  She definitely wants to do another one.  Team Murder Death Kill is now multi-gendered with another one getting bitten by the iron bug.  Great job, Bonnie.

"You don't have to be a fantastic hero to do certain things- to compete.  You can be just an ordinary chap, sufficiently motivated." -Edmund Hillary

Back In The Saddle

After four days of laying low and recovering I'm back.  The days off felt good since my back was sore until Thursday.  I'm still trying to figure out the exact direction of my training.  This may end up being just a go by feel period.  I've always liked having an unstructured training plan.  The only downside of it is that I, like most people, gravitate to the things that I'm good at or like to do and shy away from the things I need to do.  Mainly mobility work.  I'll try to remember the lessons of the past and stay on top of it. 

Here's what I've done the last two days.

Thursday

Snatch:
up to 186x1, 176x1x2

Military Press:
135x5x3

Squats:
315x5x3

Friday

5 rounds of:
Single Arm Dead Lift: 155x5 ea arm

Push Upsx10

And just a reminder that Movember is still going strong.  I've gotten a lot of nice comments on my sweet 'stache so far.  If you want to donate please visit mobro.co/TroyDequaine.

This weekend I'll be in Dubuque, IA helping out a client in her first powerlifting meet.  My guess is that she's going to kick some ass.

Liftageddon Write Up

Liftageddon was like a cold slap in the face.  I don't really feel the need to go into too much detail on each lift but needless to say it was not my strongest day.   I've got a whole list of excuses I want to make as to why but I'll keep them to myself.

Squat warm ups went well until the last warm up set.  It was a single at 455.  For whatever reason my decent was all kinds of messed up.  I broke at the knees first instead of my hips so I had to quick shift back and waste a bunch of energy to right the ship and bring it back up.  I opened at 500 and got it but it was a grinder.  I went 515 and it wasn't even close.  I had zero pop out of the bottom, said, "nope" and let my competent spotter help me up.

Bench went much the same way.  I got my opener at 265.  Grinded out 280.  Then went for 285 and was close but needed help from Lance to finish it.

Dead lift was the lone bright spot.   My opener was 544 even though I didn't know what it was when I pulled it.  I decided to throw caution to the wind and called for 600.  This lift was probably the ugliest and slowest of my life.  I got it but probably would have been red lighted in an actual competition as I hitched the absolute shit out of the bar.  Oh well, there weren't any judges there.

In hind sight there are things that I would definitely do differently.  One would be to rest more in the couple weeks leading up a meet.  I squatted and dead lifted on Tuesday and benched on Thursday.  Not a lot of down time to recover.  There's some other stuff too.  But it's technical and boring and I don't really feel like thinking about it right now.

Next week I'll be taking things easy.  I'll be heading to Dubuque on Friday to handle a client from the gym who is doing her first meet.  Should be a great time.  After that I'll come back with a renewed sense of purpose and a hunger to smash some weights.

Thursday

I'm writing this post on Friday morning, 11.11.11.  A lot of people are getting married today.  Cool.  But more importantly it's Veteran's Day.  I want to say thank you to all of those that have heard the call and served our country.  Without you I wouldn't be sitting in my heated house, drinking coffee, and game planning for the weekend.  I'd probably be taking a shit in an alley somewhere like some kind of goddam animal right before I got in the bread and soup line or something.  We have it easy peazy lemon squeezy in this country and we have our veterans to thank.  So again, thank you.

It was also the Marine Corps birthday yesterday.  236 years young and still putting boots to asses.  Semper Fidelis.

Yesterday I just worked up to my first attempt on bench (265) and it felt pretty good.  After that it was just some chins, dips, push ups, and arms.  Nothing special, just keeping it light and easy before Liftageddon 2011: The Wreck-oning.

In honor of Veteran's Day here's a link to an article that I wrote about an American soldier who I am eternally thankful was on our side.  This guy's story is the kind of stuff they use in movies.  Oh wait, they did!

http://200poundsis200pounds.blogspot.com/2011/03/guys-id-like-to-have-drink-with-vol-2.html

Tuesday

Squat:
worked up to 455x1

Dead Lift:
worked up to 505x1

Single Arm Row:
3x8
w/
Walking Lunge:
3x20 steps

Glute Ham:
4x10
w/
Band Pull Aparts:
4x25

Standing Abs
4x10

Today I just worked up to my last warm up sets on squat and dead lift.  Squat went fine.  Dead lift I can tell I haven't pulled heavy from the floor in a while so it was good to feel some weight.  Saturday is shaping up to be a pretty epic day.  Got to work in the morning, then Liftageddon 2011:The Wreck-oning in the afternoon, then Medieval Times in Shaumberg, IL at night.  Fuckin' A.

Song of the Day:

"Truth is truth to the end of reckoning." -William Shakespeare

Thursday and Friday

Thursday:


Bench:
95x5x2
135x4x2
185x3
225x2
245x1x2
255x1x2
270x1x2

Weighted Dips:
Body Weight (BW)x5
BW+25x4
BW+50x3
BW+75x2
BW+100x1
BW+50x6x3

BTN Push Press:
135x2
155x2
175x2
195x2
205x2x3

Arms

Friday:


Chest Supported Row:
50x10
55x10
60x10
65x10
70x10
75x10

Meadows Row:
5x8 each arm.

10 rounds of this:
Rack Dead Lift (Bar just below knee):
x1 (reps 1,2 @ 445, 3-6 @ 495, 7-10 @ 545)
w/
Rack Pull Ups:
x6

Two pretty good day this past week.  On Saturday is going to be Liftageddon 2011 at NX Level.  Again, since the meet that Lance and I were going to do is full we'll be having our own meet with some of our other lifting friends joining in.  I'm still game planning what I'm going to do this week.  Thinking I might work up to my last warm up sets on squat and dead lift on Tuesday and the same thing for bench on Thursday.  Then on Saturday it'll be nothing but heavy-ass poundages being thrown around all over the place.  Can't wait.

Song of the Day:

"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin slitting throats." -H.L. Mencken

Tuesday- Lower

Squat:
135x5x2
225x4,3
315x2
405x1
445x1x2
475x1x2
500x1x2

Dead Lift:
300x1x3
330x1x3
360x1x9 (one rep every :20 seconds)

Walking Lunge:
3x20 steps
w/
Band Resisted Glute Ham:
3x12

Power Wheel Walks:
3x20 yards

Dip Bar Straight Leg Raises:
3x12

Pretty good session today.  Squats felt really good.  Dead lift went smooth.  Accessory stuff is accessory stuff. And don't forget, today is Movember First.  Check the links below.

Movember- us.movember.com
My MoSpace- mobro.co/TroyDequaine

Song of the Day:

"A man without a moustache is like a cup of tea without sugar." -English Proverb