Competition training starts!! Gear to my heart.

Competition training starts!! Gear to my heart.

Feb 8, 2014

Well this past week was the first week of my training for Master Bench Worlds in England and Master 3 lift nationals in Texas. What does this mean? GEAR!  It also means no more mini cycles, no more raw training on the legs (am anxious to see how it carried over to never using the belt last 3 months) and the supplementing of supplements.

My training cycle is typically 73 days from the meet. For Bench Worlds I based it on 72 days and nationals is 90 days from my first squat this past week. When I head over to England I will not be squatting or deadlifting while there. In a way it is like a deload of the simplistic sense. I did this last year and thing s went fine in nationals last year.

So 8 days of the 90 have no activity. The other 9 days difference is a week I added to get comfortable in the gear and get an idea what the starting numbers on the movements will be next week. When I come back I will be doing my opener on the squat and dead. Bench training (1 workout) will be raw since I am coming off a meet.

Workout routine:

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9
Squat Off Bench Off Dead Should/back Off Arms off

 

I have included video of all 3 workouts. REMEMBER this is a feeler workout for the squats/ deads. Bench however was the first workout which the reps scheme changed and I incorporated heavy RAM work for 3 sets. Form was par at best on all 3 days for various reasons BUT I am certain shoveling 2 driveways 4 times in 3 days had a huge impact BUT I still am content with the results.

http://www.youtube.com/watch?v=_akov2CRgjI&feature=youtu.be

 

Squats Monday

315 5 raw

410 2 sets of 3 ( getting suit sunk in, no knee wraps)

460 5 reps

490 5 reps (after watching the video again was definitely high)

 Bench Wednesday

Today was 5s and I cut out 4 sets due to being tired from shoveling so put everything into the sets I did do. Fatigue welcomes sloppy  form and it was at the door waiting.

300 5 reps

335 5 reps x2

375 5 reps  Large RAM

390 5 reps Large RAM

420 5 reps Large RAM

370 5 reps raw no ram, tired ass up higher than usual.

Deadlift Saturday

 Today started out awful. Took many sets to get warmed up to a comfort level . Lower back was still feeling the shoveling from Wednesday. However I liked the bar speed on the final set of 405( belt was on 1 notch where I typically am on the 5th notch so no support from it besides mental). YES THE WEIGHT SUCKS but I have issues ( confidence and back discomfort).  I pulled 460 for 5 and felt good. I did few sets to get a groove of foot placement and hip height. Once I got it down with the suit I tried not to alter it.

225 for 10 sets of 2-3(sets varied) hamstrings super tight and would not loosen. Refused to go up till flexibility was better.

315 5 reps

410 5 reps x 4 sets

460 5 reps

Well that’s it for the week. Grade C. Form sloppy ,strength decent. Next week I am anxious for heavier weight and hopefully better performance. Muscle has memory so I am expecting things to move smoother. Little rusty and it showed all 3 days.

 

Thanks to The GYM and Tan Line, Titan Support Systems, IronAuthority, ATP Extreme ,Oxygen Factor, and RockTape.

Till next time.

Focus First.

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