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Post by Baph on Dec 28, 2016 23:11:41 GMT -5
Cautious return to benching today. 315 for a 2x2 with not muscle tweaks or aggrivation. Encouraging, but have definitely lost some ground. Hit a smooth single at 390 over two weeks ago. Should be up in the 400s now but just trying to get quality reps in and make sure this little pectoral tear is 100% gone.
Squat heat check as follows:
545 x 1 565 x 1 585 x 1 605 x 1 550 x 4
Fairly happy. Just need better control and confidence at the heavy weights, but still have almost 3 weeks to tune that in.
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Post by Baph on Dec 29, 2016 13:48:48 GMT -5
23 days out from our state power meet.
Feel fantastic. Aside from this little pectoral strain, I've been totally uninjured, healthy, and in the zone of small, steady progression for several months now. I'll be in a position to take semi-reasonable PR attempts at all three lifts. That's all you can ask for.
Squat PR is 655. This will be the most difficult to break. I will make 660 my final attempt. Bench PR is 390, with a pause rep at 375. Still not easy, but expect to at least break the pause rep PR if not both. 400 ish will be final attempt. Dead PR is 635. Feel the most confident about this one. Concern would be that it's the 9th lift of the day, all heavy, all drawn-out, over several hours.
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Post by Baph on Dec 30, 2016 19:16:38 GMT -5
Cautious return to benching:
135 x 5 185 x 1 225 x 1 275 x 1 315 x 1 335 x 1 355 x 1 355 x 1 225 x 8
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Post by Baph on Dec 31, 2016 15:18:00 GMT -5
Micro Meet Saturday
Bench Press:
135 x 3 225 x 1 275 x 1 305 x 1 325 x 1 345 x 1
Dead Lift:
135 x 1 225 x 1 315 x 1 405 x 1 465 x 1 495 x 1 545 x 1 585 x 3
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Post by Baph on Jan 2, 2017 2:00:57 GMT -5
Monster week coming up here. 3 weeks out from the State power lifting meet. Backing off on volume. Pushing the weights to near maxes. Critical time in the peaking cycle. Then deload almost completely for four days before the meet. Come in fresh and try to go smooth the fuck OFF.
Want to squat 660, bench 400, dead 640. 1,700 total. Think those are aggressive-but-doable goals.
Couple new wrinkles in training this week. Bench will start to incorporate more pause reps and lifting on command (press, rack, etc). Squat is dropping down to heavy doubles and even some singles, and some walk-outs at very heavy loads. Acclimating to the psychological and physical demands of true max attempts. Also, with the reduction in volume, should be able to train more often, so I've added a 3rd heavy day each week for the next two weeks, then one moderate/heavy day four days out, then rest and mobility and sleep leading up the event.
This training cycle has been phenomenal. I haven't missed a single rep on any of the three competition movements the entire cycle (3-4 months). No injuries aside from a small tweak of a pec muscle. Slow recovery but I've got a system worked out and it's fun to fight through the program and see it work.
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Post by Baph on Jan 3, 2017 2:23:43 GMT -5
Bench pause reps immediately reaggrivated this pec strain. Jesus. This close to the competition will be a serious setback.
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Post by Deleted on Jan 3, 2017 12:44:12 GMT -5
Any recommendations to help with tennis elbow? Ive been letting it rest and doing mostly core and legs on the machines. It kind of sucks but those areas needed some work anyways. Feel like I'm losing strength that took some serious dedication to gain. Guess it's all part of the experience...
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Post by Baph on Jan 3, 2017 13:13:36 GMT -5
If tendinitis is not resolved with rest, stretching, ibuprofen the next phase I go to is to aggravate it. It's not a big enough issue for your body to actively address, so it linger on forever, and by aggravating it you will force the issue. I've had elbow issues numerous times and I've resolved them all with dips and pull ups which hurt but after doing them regularly for a week or two the pain resolves completely. When horses get joint issues like this they will actually brand the area to force the body to address it.
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Post by Baph on Jan 4, 2017 0:39:27 GMT -5
Monster squat day. Needed this after the bench press debacle yesterday.
Squat:
335 x 2 425 x 1 465 x 1 515 x 1 565 x 3 605 x 1 625 x 1
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Post by Deleted on Jan 4, 2017 10:42:38 GMT -5
Well looks like I'm gonna try and work through it then. See how it goes.
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Post by Baph on Jan 4, 2017 16:06:21 GMT -5
I wouldn't say work through it . . . I'd say intentionally aggravate it to the point your body's resources are triggered to address the issue.
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Post by Deleted on Jan 5, 2017 16:40:01 GMT -5
Got a cortisone shot yesterday, was already at the Dr's so figured what the hell. Never had one before, feels like they glued that shit back together. I'm sure that doesn't last long.
Been hanging from the bars and stretching it out. Feels better but let's see how far that shot takes me, I don't expect it to feel this good tomorrow.
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Post by Baph on Jan 6, 2017 1:50:28 GMT -5
One of my top female lifters got shots in her elbow every 6 weeks for several months and the issue has resolved itself now.
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Post by Baph on Jan 6, 2017 1:54:04 GMT -5
Saturday: Mini Meet Squat for volume 2x5 @ 495, 1x5 @ 555 Bench for Rehab 3x15 @ 135 Dead for Peaking Power 1x2 @ 600
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Post by Deleted on Jan 7, 2017 11:28:01 GMT -5
Elbow feels amazing. Going to go a little heavier today and see how I feel. Late start, pouring outside but it's time to get it done. Just revamped my phone with a whole new dash of music.
Gonna be on a new level in there. Turnt up. Let's do this.
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Post by Baph on Jan 8, 2017 0:27:45 GMT -5
Nooice. Hope this is a turning point for you.
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Post by Baph on Jan 8, 2017 0:37:57 GMT -5
Monster dead lift session today.
Worked up plate by plate to 585, then went 600 x 3.
135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 545 x 1 585 x 1 600 x 3
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Post by Baph on Jan 8, 2017 22:37:53 GMT -5
What will go down next week?
I have GOT to be more diligent on volume squatting. Thursday's can't get the best of me again.
I will return to very conservative benching tomorrow. Likely around 300 for 5s.
I will attempt something north of 625 for a heavy single on squat Tuesday night. Thinking 650.
I will VOLUME fucking squat AND press on Tuesday, I don't give two fucks if the Pope is at the gym.
And I will dead lift 605 for a goddamend triple on Saturday, and probably bench again assuming it goes well on Monday.
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Post by Baph on Jan 11, 2017 10:44:31 GMT -5
First squat MISS in nearly 18 months last night. In a way, it's a sort of badge of honor. I've reached this advanced threshold where experience and technique and strategic programming make misses extremely rare. Being blind-sided by a miss kind of brings this back to light. It's psychologically devastating and potentially injurious physically when we're dealing with these loads. One thing that kind of got to me on this one was that I really felt overpowered in every aspect of the lift, and that's rare for me. Walking out of the rack was INTENSE. I felt incredible pressure in my head. My steps were shaky and difficult to control. The descent into the hole was even harder to control and seemed to tremor in and out of the slot I wanted to move in. The change of direction at the bottom was a complete disaster and this essentially turned into a pause squat that eventually came back up less than 1/4 of the way and stopped dead at the sticking point just above parallel. I always squat with safety pins so I was able to lean forward and dump the bar without incident. Uninjured. Humbled. And wiser for the miss. I know now the limit of what I can handle and how it feels. Sometimes a heat check is just that -- a check -- and we see the boundaries of our ability and readjust our expectations and tactics. I think ultimately this will be a good thing and I'm thankful for the lesson and eager to put my head down and go back to work.
Squat Tuesday:
135 x 2 225 x 2 315 x 2 405 x 1 455 x 1 495 x 1 545 x 1 575 x 5 605 x 3 640 x 1 - fail
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Post by Baph on Jan 13, 2017 0:01:06 GMT -5
Solid day pressing. Ended up with a lifetime PR in the strict press.
135 x 2 155 x 2 185 x 1 205 x 1 225 x 1 235 x 1 245 x 1 250 x 1
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Post by Baph on Jan 13, 2017 23:23:59 GMT -5
Rough night. Not unsuccessful, but rough. Hung over from Tuesday's bar brawl. Cold as fuck. Low energy. Had to grit the teeth and get it done.
Squat:
405 x 2 455 x 2 495 x 5 545 x 5
Dead Lift:
405 x 1 495 x 1 545 x 1 605 x 3
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Post by Baph on Jan 15, 2017 0:38:57 GMT -5
Benched today. Feel like I've regrouped from the pec strain. Working slow, controlled singles and doubles up to 315. Stopped at the first indication of slowing bar speed. No real volume or stress. Will return to regular sets and reps on Monday.
A look ahead:
Monday -
Bench Press: Would like to maybe get some ramping-up sets of 5 that end around 315 or 335. Will play it by ear.
Tuesday -
Squat: Ramping sets of 3 that end up around 615. Kind of thinking 545, 585, 615 all for triples and then do a walk-out at 640+.
Thursday -
Press: Thinking about a 4x3 as heavy as I can manage. Maybe 200 lbs.
Saturday -
Squat: Ramping-up sets of 5 ending around 555. Thinking 495 x 5; 525 x 5; 555 x 5.
Bench: Work up to a moderately heavy double or single depending on confidence level in the low-to-mid 300s. Thinking 335-345 range.
Dead Lift: Need one set of 3 at 610.
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Post by Baph on Jan 17, 2017 0:18:19 GMT -5
Got the bench done. Hit some singles at 305. Maybe 2 rounds.
Then down to 275 for 2 sets of 5. Not bad.
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Post by Baph on Jan 18, 2017 23:09:41 GMT -5
Went with triples this time and avoided the heavy single at the top. Previous squat day was a heavy five, a very heavy three, and a near max single. This time went with a heavy three and a very heavy three and it was much more successful and recovery is immediately and noticeably better.
585 x 3 615 x 3
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Post by Baph on Jan 21, 2017 21:04:17 GMT -5
Decent day. Shit is getting fucking heavy. Grind is real.
Squat:
555 x 3 545 x 3 495 x 2 405 x 6
Dead:
585 x 1 610 x 3
Bench:
315 x 1 315 x 2 225 x 5
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Post by Premier on Jan 21, 2017 21:25:06 GMT -5
Baph do you use peds?
Not sure if that is an inappropriate question. But you share a lot with us.
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Post by Baph on Jan 21, 2017 21:31:50 GMT -5
I do not and as the state chair of USA Weightlifting I'm subject to random, year-round testing. PEDs would be a major risk for me and my position/reputation. I'm not against them philosophically and actually intend to use them at some point as I get into my 40s, for various reasons.
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Post by Premier on Jan 21, 2017 22:07:00 GMT -5
Oh, I didn't know you had that position. If I would had known, I wouldn't even had asked the question. But thanks for replying!
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Post by Baph on Jan 21, 2017 22:34:51 GMT -5
It would be pretty difficult for you to ask me an inappropriate question. I don't mind at all and it's a legitimate topic. PED use is rampant in strength sports and in sports in general.
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Post by Baph on Jan 25, 2017 1:13:43 GMT -5
Moved my bench down to 275 for 3x3. Really in bench purgatory both psychologically and physically. Minor . . . fucking MINOR pectoral tweak (pectoral minor, ironically) and I just can't get back on track. Fuck me.
Squat was nice tonight.
405 x 4 455 x 1 495 x 1 545 x 1 585 x 3 620 x 3
Still want to get sharper on my first reps of the heavy sets, but once I kind of get a feel for the weight and learn the timing I crush reps 2 and 3. But you don't get reps 2 and 3 in a meet . . . you get one shot. About 5 weeks out I need to start to get dialed in here.
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