About to get that lift in. It's a great day to unwind from work and get ready for the evening.
As side note, daytime eating includes 8 (sometimes a few more, sometimes a few less) boiled whole eggs, 2 protein shakes, and quite a few vitamin/mineral supps. Never eat any differently during the day Monday through Friday. I backload my carbs after I get home from work.
Saturday and Sunday are wild west days where anything goes
Back at it tomorrow...168 for 6x2. I'm excited as this will be a 1 kg PB for me for my doubles. I really feel confident I can hit about 190.5 right now, well below where I want to be but probably where I need to be to be on pace for the year I want.
I know I'm like quadruple posting but I like keeping track in here
About to get my Christmas workout in. Merry Christmas guys, hope you all get a good workout in at some point. Remember, more pie and sweets means you'll have strength for a couple more reps
168 6x2...rough but I got 'em. Didn't help that after set 2 I got a work call that I need to get an emergency shift covered so I was knackered with sending texts and calling between sets which I HATE!
Good mate, just been falling a little behind posting
Tomorrow is my last heavy volume day before my comp Feb 4. Shooting for around 172.5 for as many doubles as I can get. Up to 43 times for 102k and 63 for 61.2k in my warmup. I know its hurting my heavy work sets doing such a brutal warmup but my goal is 55 @ 102 in my warmup. If I stay injury free I'll be there in a couple more months.
Week following I'll deload on Monday and work up to maybe one single at 172.5 and then some reps at 142. I hate deloading, especially when I'm progressing. How has your training been??
Changed it all up and ended up working up to a single at 184, and then repped out at 143...hit 14 which is my third highest ever. My previous two best of 17 and 20 reps both came as my goal for the workout though, this is my best ever for reps after going for heavy singles. Felt good, but now I need to start stepping back.
I think I'm going to open at 182.5, my heaviest opener yet. It feels like a sure thing though...but I'll play it by ear and pray I stay healthy
Good mate, just been falling a little behind posting
Tomorrow is my last heavy volume day before my comp Feb 4. Shooting for around 172.5 for as many doubles as I can get. Up to 43 times for 102k and 63 for 61.2k in my warmup. I know its hurting my heavy work sets doing such a brutal warmup but my goal is 55 @ 102 in my warmup. If I stay injury free I'll be there in a couple more months.
Week following I'll deload on Monday and work up to maybe one single at 172.5 and then some reps at 142. I hate deloading, especially when I'm progressing. How has your training been??
Been leaving the weights alone of late. Started MMA, loving it, so I'm trying to get my fitness up which I need to big time. Sparred five rounds boxing on my first session back and I was in absolute bits!
Good mate, just been falling a little behind posting
Tomorrow is my last heavy volume day before my comp Feb 4. Shooting for around 172.5 for as many doubles as I can get. Up to 43 times for 102k and 63 for 61.2k in my warmup. I know its hurting my heavy work sets doing such a brutal warmup but my goal is 55 @ 102 in my warmup. If I stay injury free I'll be there in a couple more months.
Week following I'll deload on Monday and work up to maybe one single at 172.5 and then some reps at 142. I hate deloading, especially when I'm progressing. How has your training been??
Been leaving the weights alone of late. Started MMA, loving it, so I'm trying to get my fitness up which I need to big time. Sparred five rounds boxing on my first session back and I was in absolute bits!
Awesome to hear that mate. I have been getting the itch to give MMA one more run, but my wife is 100% against due to my previous concussions. Cardio has always been hard for me because it bores me to death (aside from very long hikes) and competing in boxing and MMA (alongside football back in High School) were the only times I'd say I was in great cardio shape. I'd be barfing all over if I had to do 5 rounds now
Keep me posted on your training in this thread, it's more than just a bench thread really anyway
Just went for a chiropractic appointment today for the first time in over a year as my final prep for the meet. I like to leave more than a weak in case anything tweaks during the adjustment. He adjusted my left disastrous left shoulder and I let some instant relief; probably some tendon strangulation had be going on. He's also of the opinion that it may be more than a labrum tear, he thinks I have more rotator cuff damage but said it will take an MRI to know for sure. Also got my right ankle adjusted and heard about seven distinct clicks...I feel several inches taller
Going to see a PT on Monday for further info on my shoulder. It's a little too close to the comp to do anything now, but I figured it was prudent to get some more answers. If my rotator is screwed then I need to change up my training a little. Nationals is in May...if I do well enough next Saturday that will be my next competition
Finally back at it. 13 weeks removed from the national championships. 170 for an easy single; definitely could've hit 185 but decided to play it safe. Straining is still a bit hard on the face. I have to travel for work next week so I'll be lightly training in a hotel gym, but the following week I will begin my new six week program I've designed. The goal is 200 or better at nationals. The American record is 205 and ideally I would get that but my consistency has suffered because of my injury.
Worked to 175 today. Felt nice and easy. Been really focusing on my triceps lately, hit 72.5 for 10x10 on pressdowns which are my favorite triceps movement. Also benched 62 kg for 65 reps in my warmup; really nice pump.
Started my new program...a lot more sessions, up to six per week. I'm trying to stay under 85% for a while. Wednesday was the hardest day as my shoulder felt crap but I recovered pretty quickly. Friday and Saturday were back to back chest and tri days and honestly it felt pretty good.
21 total sets of bench today...brutal. Heaviest set was a triple with 190.5, about 22 reps done over with weights over 145. One of the toughest workouts I've ever had to endure.
Far from an expert, but like to think I'm far beyond the average schmuck.. at least in terms of knowledge.
Am curious what your thoughts are on volume for progression... sets/reps per bodypart per workout and per... let's say, week.
Once read a study that said something to the effect of.. if done right, you can get 90%+ effectiveness from 3 sets per workout per body part.. as you can going beyond 3. I've had folks swear by going "balls to the wall" superset per body part.. and following that up with pure volume high rep... Basically, in a nutshell, I've heard about every theory.
