What to Do… What to Do… No Traveling this Week!

What to Do… What to Do… No Traveling this Week!

Oct 13, 2012

No traveling this week, which was good. Nagging cold from overtraining (training, stress and travel stress) resulted in an unplanned de-load week. However, coming back stronger.

Plans still for the Rise of the Deadlift/Beast of the Benchpress meet to be held in Northbrook, Illinois as my first equipped meet, which is also an Autism Society fundraiser (Ref. Previous posting). Will be performing with a bench shirt (total of 6 times in bench shirt prior to meet) but deadlift raw. The bench will be in a jacked up multi-ply Metal Viking – used, loose and getting looser.


The challenge in the past few months has been training to perform at the October 20, 2012, meet followed by the WPC Worlds, Las Vegas, NV, bench press championships (Masters Raw) on November 6, 2012, and the full powerlifting championships (Masters Raw) on November 8, 2012.

Friday, October 5, 2012 (Team Stone): Raw bench only – 100×8; 140×5; 190×5; 230×5; 280×3; 320×2; 340×1 followed by face pulls and band work.

Saturday, October 6, 2012 (Team Stone): Raw squat – 105×5; 145×5; 235×5; 325×3; 375×2; 4x425x1 – attempted positioning the bar higher on my back. While more erect, did not feel right and my heavier lifts were about an inch high. Support thigh hip mobility work.

[After Squats!]

Monday, October 8, 2012 (HealthTracks): Solo bench – 135×5; 185×5; 225×5; 275×3; 315×2; 335×1 then 2x140x20 narrow grip rows; 2x140x20 neutral grip pulldowns; 3x100x20 cable curls; 3x150x20 rope tricep pushdowns, 2x60x15 high cable flies.

Wednesday, October 10, 2012 (Team Stone): Deadlift – 135×5; 225×5; 315×5; 365×3; 405×3; 455 incomplete. Tank empty. Stopped lifting and start recovery.

Friday, October 12, 2012 (Team Stone): Bench to Openers equipped – Raw warmup – 100×8; 145×5; 230×5; 280×3; 320×1 – shirt to touch – 385×1; 410×1. Really, really slow coming down (shirt getting loose in chest, very loose in arms, roll them in), very fast coming up and perfect form. Face pulls, cable tri’s, banded back work.

Coming up this week will be a trip to Orlando, Florida, for another conference just prior to the push-pull meet. The plan prior to the meet is a squat day on Saturday, October 13, 2012, and one deadlift day while in Florida. Following the push-pull meet will be two solid weeks of training for WPC Worlds. Have not determined opener.

Recovery assistance: Icy-Hot for left arm tendonitis; daily vitamins (active male); 60g Protein Blitz each day with one teaspoon Creatine Monohydrate; ZMA 3-capsules prior to bed with water. Stress reduction through meditation and website work.


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