Sara's Meet Prep.
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I'm getting so excited for you! It is all coming together. I'm looking forward to maybe seeing a onesie pic:blushing: and I have to admit, I may have done the jaw drop, eyes wide stare when I read about your dead lifts. I just can't imagine!:)
I have a pic in my pic gallery....it looks like a guy's 1920's bathing suit. :happy:0 -
It's soooooooo cute! Love it
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:drinker:0
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10/26
Weight...ummm....151.3. The 4 hyooooooge pastries I had the day before could have had something to do with it. I have been really tired and my adherence gets a bit sucky when I am - plus I have this subconscious push to eat all teh foodz when I want my lifts to improve. Which is all well and good, but is not exactly a good idea when I need to be at 148.75 or below.
There are 2 weigh-in opportunities. One in the early evening the day before and one the morning of. Even though it is a bit of a drive, especially on a Friday during rush hour, I am going to try for the evening one. I can fast the day of, weigh in, then go out for a carby Italian, which will be nice as I have not been out for a big IDGAF meal for ages. This way I will have the next morning as a 'just in case' to weigh in again if I do not make the weight, and I will be able to sleep better knowing I have made the weight (assuming I do). Plus I can then eat all teh foodz.
Week 3 Test day:
Squats:
45 x 10 for 2 sets
75 x 10
95 x 5
135 x 5 (being better at warming up)
165 x 3
185 x 2
205 x 1
225 x 1
235 x 1 (belted at this point)
Squats felt really good. Depth was good. A little less assertive out of the hole at 235 which showed itself in a slower ascent - but not too much of a struggle.
Bench:
45 x 10
65 x 5
95 x 1 (close grip)
105 x 1 (close grip)
125 x 1 (close grip) - I thought this was 115 but when stripping the weight realized it was 125.
I am not a huge fan of close grip as I do not feel as stable, but they went well and 125 was pretty easy. I then tried 135 standard grip - this did not go so well - not sure why.
I then was very English and instead of a pop-tart mid workout like SS does when not on poverty macros, I had crumpets and cranberry butter!
Deads:
75 x 10
125 x 10
165 x 5 (being good again warming up)
215 x 3
235 x 1
255 x 1 - (belted at this point) - this went up really really easily
275 x 1 - this also went up really easily.
My form was really good on these and I felt really good. I was very tempted to try 295 but I was good and stuck with the program as it was supposed to be an 8.5 RPE (2 reps in the bag). I may have had more in the bag at the 275lb weight but I did not want to push it.
So....I kinda went off the program and threw in a short OHP session. I had missed the upper day and this was already a full body, so I thought it wouldn't be that bad of an idea (that's my story and I am sticking to it).
OHP:
45 x 10
65 x 5
85 x 3
95 x 1 - this went up ridiculously easy, which is a change from recently.
105....nope.
It is odd as 95 felt so easy. Not too disappointed, even though 100lbs seems to be eluding me for the last few months.
All in all, I am happy with the session. Squats are staying solid, bench is hard to figure as it was mainly close grip (next week is standard grip) and I was really really happy with my deads.
One more week of the cycle and then it's a week of lower volume before the meet. Other than the usual 'what if I's' that are going through my head (miss depth, miss commands, get weak when nervous etc etc), my biggest worry is my weight. I am not really worried about getting the 'real' weight down (down to 150.8 this morning after a day of adhering properly) by a few pounds - but I am a little worried as my weight is swingy due to water retention. I tend to retain water at random times. I can deplete the day or so before - but my body does not react as most people's do and occasionally I gain weight (I iz a special snowflake). I am going to try to restrict a little more than my usual macros would require on rest days to try to drop a little without it impacting my workouts (I hope) - it will depend on whether I expect to workout the following morning or evening however.
Aaaaannnnd, as today is a day that I am going to look to restrict a bit....SS just send me a pic of his brunch and which must be about 2,000 calories....:grumble:0 -
10/27
Weight: 150.8.
Rest day
10/28
Weight: 148.9 (phew_. Lower cal/carb day yesterday.
Rest day (die to work schedule)
10/29
Weight: 149.0
Week 4 - Lower Volume
Lifted in the morning after lowish cals the evening before. Yet again, I had limited time due to having to get into work.
Squats (all beltless)
45 x 10 for 2 sets
75 x 10
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
Paused from here
195 x 4
185 x 4 for 3 sets
Felt decent on the lead up, but 225lb felt a bit heavy.
Paused squats were a bit of a grind but I had added 5lb from last week's so not too disappointed.
Deadlifts
75 x 10
125 x 10 for 2 sets
135 x 5
165 x 3
185 x 2
205 x 1
215 x 1
235 x 1
255 x 1 (all beltless up through here)
275 x 1 for 2 sets
265 x 1 for 3 sets
Really happy with my deads. My for was good. Bar speed was also good - the 255 felt like it flew up and was really easy. Particularly happy as I was not belted at this stage. I really think I have got my set up much better now. My butt is no longer rising early. I could have pulled a decent amount more than 275lb but I realized that this was 87% of my fluffy max., so I dropped down to 265lb for the last 3 singles which is 84% of my fluffy max and 88% of what I think my max is now (300lb).
Ran out of time for fronts unfortunately as I was looking forward to them.
I am very happy with my progress, particularly with deads. Definitely looking forward to test day where I do singles at a 9.5 RPE.
I am starting to nerd out about my starting weights for the meet. I know I do not have to decide now and should wait, but I tend to nerd out. Bench is the one I am little clueless about as I have not got too much of a feel for my max there. Hopefully this weekend (final 'test day') will provide a better gauge.0 -
tagging
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openers should be something you can double or possible triple on a crap day, especially squat as it's first.
Looking good Sara. Nice progress. You certainly do a lot of singles!
I have been running 10-12 week linear progression that starts around 50% of target 1rm at 10 reps, then slowly increases intensity and goes to 8's, then 5's, the 3, 2 and finally 1 single. Still do some heavier stuff in the initial weeks on assistance lifts when I'm in the lower intensity ranges.0 -
Thanks Chris.
Days where I am doing 3 or less reps are my favorite as I am inherently lazy and higher reps are a grind
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10/30
Weight: 148.3
Rest Day (was running on about 3 hours sleep so was IDGAF with the food and decided it would be silly trying to lift)
10/31
Weight 148.3 (kind of surprising considering I scarfed down a bunch of candy and a pint of Haagen Dazs the night before!).
Week 4 Upper
So, I have come to the realization that I am not very good at sticking to a fixed routine. As my time has been really limited due to my work schedule I have not been able to do the assists I should have done. While that part may be a bit out of my control, I am also bad at sticking to a slightly higher rep range and/or slightly lower RPE.
Bench:
45 x 10
65 x 5
75 x 5
95 x 3
115 x 3
125 x 1
then paused
120 x 4
130 x 2
120 x 3 for 2 sets
120 x 4
120 x 3
Ate some chex mix in between sets..I think that helped that extra rep in the middle of the set.
Really happy with how my bench is progressing. My arch is so much better and I am able to get my shoulders into the bench a lot more. My bar path is also really good (in comparison). I just need to keep focused as I have a habit of flattening out a bit throughout the set.
As the next time I bench is 'test day' I am thinking of trying out 125 as my pretend opener and see how that goes. Obviously I can lift that as I did 130 x 2, but I want to see how I feel after squats and how much I can jump up from there.
OHP
I kinda didn't stick to the program here...at all!
45 x 10
65 x 5
85 x 3
95 x 1
100 x 1 (first time I have done 100lb while under 150lb so I am happy with this - especially as I benched first as my prior lifts at 100lb + were also the first lift)
I am looking forward to getting back to a bastardized version of 5/3/1 so I can OHP (and dead) first some days.
Neutral-grip pull ups
2 sets of 6. This is the most I have done so I am really happy with this. The pull ups were not from a dead hang but my arms were not too bent...well, until the last one or two of the second set if truth be told!
Then I had some BnJ...0 -
Just nerding out watching the vids of my form and realized I did 2 sets at the 120 x 4.....chex mix ftw!0
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where are the vids at??!!
I do the same thing with my program. I have this awesome plan with all of my assistance stuff that will help me break through sticking points. Then this week did my 5x5 deadlifts and was absolutely destroyed. Assistance stuff can be done on another day
I do the same thing with chins. I like full ROM but my shoulders do not so I just go down until nearly a dead hang but not to where the shoulders are "out" of the socket I guess. No clunking that way
Chex ftw hey!0 -
I probably should upload some vids. I think I will upload my "test" day ones - last heavy session before the meet. It will be daytime also. I lift outside and it is usually dark when I do.0
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11/1
Weight: 149.6
Week 4: Lower power day
As I was lifting at home and it was getting late when I started (I lift outside), I did deads first so I did not piss off the neighbors too much.
Deads:
75 x 10
95 x 10
125 x 5
165 x 3
195 x 3
215 x 2
235 x 1
255 x 1 - bar flew up)
Belted from here
285 x 1 - good bar speed and very happy with my set up - I just need to remember to keep my chin tucked. Tiny bit of back rounding
275 x 1 for 4 sets - good bar speed and form on these - still forgetting too keep my chin tucked. I start with it down but have a tendency to raise my head which I think is causing my back to round a little (well, that and its heavy).
I was really happy with my session. Bar speed was great and I seem to have got my set up synced. However, the lifts are not completely comparable to last week as I did deads at the end last week.
I am even happier however as I just checked my log - my PR the last time I was at this weight (pre bulk) was 280lb. It was for conventional but my form is 1000 x better.
Squats:
45 x 10
75 x 10
95 x 5
125 x 3
145 x 3
165 x 2
195 x 2
215 x 1
245 x 1 - happy with this as it equals last week - but this time was done after deads.
225 x 2
215 x 2 for 8 sets - happy with this as well - 5lb more than last week.
I did not do the walk outs as my back was a little fatigued.
Then I threw some front squat singles in for sh!ts and giggles:
165 x 1
185 x 1
Had an internal debate as to whether to carry on..decided to eat more food instead!0 -
Your weigh in plan sounds good. I know you'll make it. Some diuretics would be good. Cut salt for a day or two beforehand and you'll certainly make it.0
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11/2
Weight: 150.6 (oop)
Rest day
11/3
Weight: I *think* it was 149.8, but I didn't note it down straight away.
So, I did a kind of mock test day. Obviously, it was a bit different as I did not make it last all day, but I wanted to at least get some practice at the warm ups and lift selection. I purposely only did what would have been my first two lifts (except squats - see comments below) so I did not end up going too heavy.
Squats:
Bar x 8
95 x 5
125 x 3
165 x 2
185 x 1
215 x 1
Opener: 225lb - I was not sure I got depth on this so decided that I should go just a little heavier. The lift was pretty easy so it was not a strength issue. I think doing that would have been the right decision, but input is appreciated
Second - 235 - again, not sure on depth on this, so I gave it another go.
Third - 235lb - ummmm.....was not sure on depth in this either. I realize that there are no do-overs in a meet but I wanted to make sure I got my depth sorted so -
Fourth - 235lb - definitely got this as I made sure to go low
Then, on watching the lifts on my computer, I realized that I got depth on all of them, or at least it looked like it /smh.
Just for input
- this was my opener at 225lb: http://tinypic.com/r/2ahxv90/5
- this was my second lift, the first at 235lb: this one is a little iffy re depth
- this was my third lift, the second at 235lb: http://tinypic.com/r/2i7bvkp/5 - I think the depth (now) is solid
- this was my fourth lift, the third at 235lb: http://tinypic.com/r/29vkqb6/5 got pretty low on this as I wanted to make sure (ignore my knees cracking, they do it all the time...the joys of getting old!)
Onto bench (all paused):
Bar x 8
75 x 5
95 x 3
105 x 2
120 x 1
Opener: 130lb
Second: 140lb
Happy with this - the 140lb is the most I have done paused. I am however going to play around with benching with and without my belt. I get a better arch without a belt and I am not sure if the benefit I get from the belt makes up for the loss of my arch. I only started benching with a belt recently.
Deadlifts
105 x 5
165 x 3
195 x 1
235 x 1
then belted
Opener: 260lb - pretty good bar speed and decent form -
Second lift: 290lb - again, decent bar speed (considering) and form although you can tell it was a bit of a strain from my squeaky grunt. It broke the ground pretty well though which is the sticking point for me if I am going to miss a pull.
- 260lb - http://tinypic.com/r/2pr5r8p/5
- 290lb - http://tinypic.com/r/2ppijkl/5
In both lifts though I am bringing my head up again...I really need to focus on that.
All in all, pretty happy after I got over my squat depth concerns.
Now...trying to get decent sleep and some lighter lifting and mobility work. Plus trying not to eat all teh foodz.0 -
great stuff! Squats all looked good.
I think you've got a fair bit in that deadlift. I think if you start with your hips a little lower and make sure you get those shoulders back behind the bar a bit you will be in a much stronger position. Here is a decent example (not perfect angle sorry)
http://www.youtube.com/watch?v=8wmQLUqp6QI You are semi sumo right? 0 -
great stuff! Squats all looked good.
I think you've got a fair bit in that deadlift. I think if you start with your hips a little lower and make sure you get those shoulders back behind the bar a bit you will be in a much stronger position. Here is a decent example (not perfect angle sorry)http://www.youtube.com/watch?v=8wmQLUqp6QI You are semi sumo right?
Thanks Chris. I am a mid-stance sumo - shins line up with the notches. I tried to start with a lower hip position, but every time I do my butt rises early and I end up in the position I am starting in, in that video, at the end. I think I get away with it due to my freaky spinal erectors. After the meet I am going to play around a bit and might flip flop with conventional for a while. I may also try a wider stance and see how I get on with that.
Just realized that I did not include the 2nd squat - but it was about the same depth as the second. I was just watching some vids of meets - and to my eye, they all appear a bit shallow, even though they got white lights, so maybe I am just overly harsh on depth.0 -
Quick update:
Weight:
4-Nov-13 150.5
5-Nov-13 148.9
6-Nov-13 148.5
Under the top of the weight range. Now I just need to avoid the damn girl scout candy that is appearing in the office.
Did a short bench session to test whether I was going to go beltless and to try out my new wrist wraps.
Not belted and all paused except the warm up with the bar:
Bar x 10
65 x 5
75 x 3
95 x 3 (2 sets)
105 x 2
125 x 1
135 x 1
Supersetted with a couple sets of neutral grip pull ups at the end.
My arch was much better and I felt pretty solid so I am going with no belt.
Now I need to decide whether my opener will be 125 or 130.
I will try to get a light 'ish session in tomorrow with squats and maybe deads (keeping it really light with deads) and that will be my last session before the meet.0 -
gotcha
Definitely go conservative on the opener. 2nd and third are the ones to go hard as.0 -
2 more sleeps:) You're going to be so awesome!0
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I'll be thinking of you tomorrow:flowerforyou:
It's going to be a great day! I truly wish I could be there to watch.0
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