So here we go...1 week from tomorrow is the DL only meet, and today I finished up my last regular training day with a strong leg day. This week went great - exactly what I needed to wrap up training and prep for this meet!
On Tuesday, RC and I went 5 x 5 with 245 on deads and every set felt better/stronger.
Here's set 4:
Bench went really well on Thursday too. Increasing at only 3lbs/week, I did 5 x 5 @ 103 this week. 4 of the 5 sets were paused (took a break on set 4). This is set 5:
I think going forward (for now anyway), I'll pause sets 1, 3 and 5 and go for touch & go reps on sets 2 and 4.
Today, squats went super smoothly! Definitely continuing to make progress there and I think it's going to make a difference. Raphael called me on my breathing today and when I changed that it up, once I got the hang of it, I think it really helped propel me up. No videos, went 5 x 5 at 115. I actually did a 6th set too, we were watching my form again. We'll call it a "diagnostic set" ;)
It was great to end on that note - feeling really strong. Just gotta stay mentally totally focused and in the game this coming week. I'll take it easy Mon/Tues/Weds, just a little easy cardio thurs & friday so I can really be well rested.
Big, heavy things coming :)
Friday, August 19, 2011
Saturday, August 13, 2011
T-Minus Two!
That's two weeks, and I'm counting! I have one full training week left before my Deadlift only comp, and I need to make it count. This week needs to be 100% focused, 100% on - no distractions in the gym. Period.
In my own time-honored tradition, I went ahead and ordered a new pair of knee socks to lift in, although the ninjaaaaa POW! socks will come along as back-up. Awww yeah :)
One of the things that has been bothering me is that I haven't been happy with my programming. I haven't been able to find the right balance for what I think I need...something between JUST training the lifts (high volume on lifts, high intensity - zero accessory work), and ENOUGH training the lifts (lower volume on lifts, lower intensity - sufficient accessory work). It seems all the programs out there are one or the other. An example of the former: Sheiko or StrongLifts 5x5. An example of the latter: 5-3-1.
Ok hold that thought. I'm not through it yet, but so far it's been a great read. I'm reading the new eBook called Vault, by Dave Tate at EliteFTS. It's totally free if you join their Strength Club mailing list. And I will say so far, it's an excellent read, straightforward, and if you're reading this I highly suggest you sign up and then download the book :) Anyway - in the first few pages, this struck me:
While programming does not play as high of a role as many people claim, you still need to have a solid program designed to help you achieve your training goals. The difference between a general program based on what an author perceives to be effective, is a far cry compared to a program designed around your own strengths and weaknesses. Time and experience will give you the best training. Learn how to do this for yourself.
So apparently, I felt I needed permission to do this, but in an effort to satisfy my need for higher lift volume/intensity while keeping accessory work at what I think is an acceptable (and necessary) level - I've decided to build my own hybrid program. It's a cross between 5-3-1 and Stronglifts 5x5. Yep. I started this past week and I'll give it at least 8 full weeks before I make any decisions, but so far so good, hahah :)
For reference later, here are my starting weights:
OH Press: 55lbs, plus 2/week
Deads: 235lbs, plus 10/week
Bench: 100lbs, plus 3/week
Squat: 105lbs, plus 10/week
Percentage-wise, I started considerably lower on squat than anything else, but part of that decision was based on wanting to continue to try to perfect form. I started considerably higher on bench, because thus far working with percentages in the 60-70% range haven't gotten me anywhere, and another thing that Dave asks (repeatedly, no less) is "are you getting results?" "No?" "Well what have you changed?" "Nothing?" Annnnd there's your answer. So I'm changing things up.
Speaking of squat form, here's Friday's squats, fourth set of 5x5 at 105 lbs:
I still need to slow down, focus more, but overall I was happy with my stance, my elbows, and more more uprightedness (word, yes ;)
Another thing that's changing things up and I think really GOOD, has been training with RC. We had a little hiccup early on but we've gotten into a really good groove I think, and the mix is working well. I'm still learning a lot, and I found I push harder but more importantly smarter, with him there...but, more on that another time :)
One of the things that has been bothering me is that I haven't been happy with my programming. I haven't been able to find the right balance for what I think I need...something between JUST training the lifts (high volume on lifts, high intensity - zero accessory work), and ENOUGH training the lifts (lower volume on lifts, lower intensity - sufficient accessory work). It seems all the programs out there are one or the other. An example of the former: Sheiko or StrongLifts 5x5. An example of the latter: 5-3-1.
Ok hold that thought. I'm not through it yet, but so far it's been a great read. I'm reading the new eBook called Vault, by Dave Tate at EliteFTS. It's totally free if you join their Strength Club mailing list. And I will say so far, it's an excellent read, straightforward, and if you're reading this I highly suggest you sign up and then download the book :) Anyway - in the first few pages, this struck me:
While programming does not play as high of a role as many people claim, you still need to have a solid program designed to help you achieve your training goals. The difference between a general program based on what an author perceives to be effective, is a far cry compared to a program designed around your own strengths and weaknesses. Time and experience will give you the best training. Learn how to do this for yourself.
So apparently, I felt I needed permission to do this, but in an effort to satisfy my need for higher lift volume/intensity while keeping accessory work at what I think is an acceptable (and necessary) level - I've decided to build my own hybrid program. It's a cross between 5-3-1 and Stronglifts 5x5. Yep. I started this past week and I'll give it at least 8 full weeks before I make any decisions, but so far so good, hahah :)
For reference later, here are my starting weights:
OH Press: 55lbs, plus 2/week
Deads: 235lbs, plus 10/week
Bench: 100lbs, plus 3/week
Squat: 105lbs, plus 10/week
Percentage-wise, I started considerably lower on squat than anything else, but part of that decision was based on wanting to continue to try to perfect form. I started considerably higher on bench, because thus far working with percentages in the 60-70% range haven't gotten me anywhere, and another thing that Dave asks (repeatedly, no less) is "are you getting results?" "No?" "Well what have you changed?" "Nothing?" Annnnd there's your answer. So I'm changing things up.
Speaking of squat form, here's Friday's squats, fourth set of 5x5 at 105 lbs:
I still need to slow down, focus more, but overall I was happy with my stance, my elbows, and more more uprightedness (word, yes ;)
Another thing that's changing things up and I think really GOOD, has been training with RC. We had a little hiccup early on but we've gotten into a really good groove I think, and the mix is working well. I'm still learning a lot, and I found I push harder but more importantly smarter, with him there...but, more on that another time :)
Sunday, August 7, 2011
Back-Off!
Last week was a back-off week and it was good timing...I really needed it in more ways than one. It also gave me a good opportunity to work on my Squat form. A few weeks back you might remember me freaking out about my squat form, where I suddenly saw it from a different angle and was HORRIFIED (let me say that again...HORRIFIED)!
One of the things I decided to really focus on was keeping my elbows forward (pointing down, perpendicular to the floor, rather than behind me and parallel to the floor) so I set out with a low weight and a ton of reps and I got busy!
FINALLY, I think I'm getting it. I have to mentally cue myself to think of someone almost forcefully pushing them forward and holding them there while I squat. This helps me keep my chest up, which helps me not fall. I think! We'll see as I work back up to some weight :) I also widened my stance (just a tiny bit), and brought my grip in (it helps me with my elbows).
For now...here's what progress looks like:
Before (Not pretty! Notice my elbows and how far forward my chest is)
After (Elbows! Chest (more) up!)
Makes me very happy :)
In other news, I have 2 weeks left to train hard for my deadlift only meet...it's coming on so quickly! Also, my girl Brandi is officially coming down for my meet in November, staying for the week on vacation, and then we're driving up to Savannah for her Oly meet the following weekend! A week long extravaganza of weightlifting, vacation/visiting, and road tripping...I mean *really* can it get any better than that?! :)
One of the things I decided to really focus on was keeping my elbows forward (pointing down, perpendicular to the floor, rather than behind me and parallel to the floor) so I set out with a low weight and a ton of reps and I got busy!
FINALLY, I think I'm getting it. I have to mentally cue myself to think of someone almost forcefully pushing them forward and holding them there while I squat. This helps me keep my chest up, which helps me not fall. I think! We'll see as I work back up to some weight :) I also widened my stance (just a tiny bit), and brought my grip in (it helps me with my elbows).
For now...here's what progress looks like:
Before (Not pretty! Notice my elbows and how far forward my chest is)
After (Elbows! Chest (more) up!)
Makes me very happy :)
In other news, I have 2 weeks left to train hard for my deadlift only meet...it's coming on so quickly! Also, my girl Brandi is officially coming down for my meet in November, staying for the week on vacation, and then we're driving up to Savannah for her Oly meet the following weekend! A week long extravaganza of weightlifting, vacation/visiting, and road tripping...I mean *really* can it get any better than that?! :)
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