Reps and Volume. Week 3. Bench

BW - 227

Bench -
BarX5
95X5
115X4
135X3
155X2
185X1
155X17, 3

Cable Rows - X60, 25, 15 (upped weight)

Straight-Bar Pushdowns - X50, 30, 20 (same weight as last week)

155X17 ties a Rep PR.  18th rep failed off the chest.

Was able to get total reps on Pushdowns in fewer sets with same weight as last week.

Reps and Volume. Week 3. Squat

BW - 227

Squat -
BarX5
135X5
185X4
225X3
275X2
315X1
275X16

Pull-downs - X60, 40 (upped weight)

Lunges - 4X14 (56 total)

275X16 is an all-around PR and my goal for this weight.  Start going for 285X14 next week.  The last 2 reps were awful, but there was no way I could see myself pulling up short this week.

I upped the weight on pulldowns from my last time.  Was feeling a hangover from the squats pretty hard, but I managed to get this in two sets.

After all the squatting and the ultra-high-rep lat work, I was gassed and a had to sit down for a long time until my head cleared a bit.  I seriously considered just going home, but I didn't do the lunges last week and didn't want to skip them again.  I made myself a deal that I would just go for around 50 reps and keep the reps-per-set low.  This was the right move, and gives me a better mark to build out from.  Or not.  As long as I'm getting in some single leg work, I'm fine with it.

Reps and Volume. Week 2. Press

BW - 227

Press -
BarX5
65X4
85X3
105X2
125X2
135X1
115X11, 6

Face-Pulls - X100 (upped weight from last week)

Cross-Body Hammer Curls - 12sX2X25, each arm

115X11 is a Rep PR and a 2 rep improvement over last week.  These reps are non-stop unless I need to take a breath.  Last week, stopping to breath felt like it took a lot out of me in regards to tightness and energy.  This week, I took a breath between every warm-up rep to drill in staying tight and focused.  It seemed to rally help on the worksets.  17 reps still seems a long way off, but we'll see.

Reps and Volume. Week 2. Deadlift

BW - 230

Squat -
BarX5
135X5
185X5
225X5, 5

Deadlift -
135X5
185X4
225X3
275X2
315X1
285X4, 4, 4, 2

Pull-downs - X50, 30, 20 (upped weight from last week)

My meet coach was pulling on the platform next to me.  I was having trouble last week keeping the bar against my legs.  He gave me the helpful cue to bring my knees further forward at the start and that seemed to do the trick.

Reps and Volume. Week 2. Bench

BW - 229

Bench -
BarX5
95X4
115X4
135X3
155X2
185X1
155X15, 5

Cable Rows - X100

Triceps Pushdowns - X35, 25, 25, 20

Dialed in technique a little harder on bench.  It felt much better for the first 10-12 reps, but then the bottom fell out.  Still got a couple more reps than last week.  Still a ways off from a Rep PR.

Upped the weight on rows and got all 100.  Upped the weight on pushdowns and did not.

Reps and Volume. Week 2. Squat

BW - Away Gym; Didn't see a scale

Squat -
BarX5
135X5
185X4
225X3
275X2
315X1
275X13, 3

Wide-Grip Pull-downs - X100

275X13 is a Rep PR.  Similar to last week, the strength is there for more, but the athleticism isn't.  My knees are shaking and I have no wind, but the actual squat is fine

Got all the way to 100 this time on pull-downs.  Immediately after, I had intense, burning pain in all the involved muscles.  Never had soreness that intense come on that quickly after a movement.  It lasted for about 3 minutes before dissipating.

I was pressed for time so I had to drop the lunges today.

Reps and Volume. Week 1. Press

BW - 228

Press -
BarX5
65X4
85X3
105X2
125X1
135X1
115X9, 6, 3

Face-Pulls - X100

Cross-Body Hammer Curls - 5X10, each arm

115X9 is a Rep PR on the Press.  I didn't even realize that at the time.  My goal here is 17, hahahahha!  We'll just have to see what happens with that or if it's not helpful.  Going for such high reps, I was really unsure about pausing, and if so, at the top or bottom.  My technique got overhauled during meet training, and now I'm figuring out how the new technique gets applied to higher reps.

Reps and Volume. Week 1. Deadlift

BW - 228

Squat -
BarX5
135X4
185X3
225X5, 5

Deadlift -
135X5
225X3
275X2
315X1
275X4, 4, 4, 4

Pulldowns - X75, 25

Deadlifts were a little awkward.  Not sure if it was the warped platform, but on the 3rd and 4th reps of each workset the bar kept getting away from my legs.  Gonna go up to 285 next week and try a different platform, but if I have the same issues I'll have to stay there until I can get clean reps all the way through on most of the work-sets.

Reps and Volume. Week 1. Bench

BW - 227

Bench -
BarX5
95X5
135X3
155X2
185X1
155X13, 7

Cable Rows - X100

Straight-Bar Pushdowns - X100

My goal is 155X20.  My best with this weight is 17; set on 9/15 last year, after coming back from injury.  I'm pausing the first and last reps on all sets.  Don't know when or if I was pausing previously.  It will be interesting to see if these shoot up as conditioning/work-capacity increase, or if I've really 'lost' something during the meet training.

The important thing is that there's no shoulder pain associated with this workout.

Light weights on the 100 rep sets, and I got all the way through.

Reps and Volume. Week 1. Squat

BW - 227 (lowest since 12/8/15)

Squat -
BarX5
135X5
185X4
225X3
275X2
315X1
275X12, 4

Pull-downs - X82, 17

Lunges - BWX30, 24, 20, 26

275X12 is a Rep PR.  I thought it tied a PR and that's why I stopped there.  I didn't want to push too hard my first week back.  My goal is 16.

Using the Phase-II protocol from LRB 365 for a little meet recovery.  Basically just means single sets of 100 reps on one or two movements following the main lift.  Didn't quite get there on pull-downs, and knew I wouldn't get there on lunges.  100 reps of lunges have always been a some'bitch.

BW down to a 3 month low after one week.  Shooting for a very slow, but steady decrease to try and shed fat while maintaining as much muscle as possible.  I've always done high-fat/low-carb in the past.  Reversing that this time to see if it's more manageable (meaning I can still drink beer).

Good start to the post-meet work.

Meet Report

BW - 229 (in jeans and shoes)

Squat -

324.5X1

346X1

363X1

Bench -

203.5X1

220X1

231X1

Deadlift -

324.5X1

352X1

374X1

Total - 968

Wow, what a long day!  Got to the gym for weigh-in at 8:00 AM, and final trophies were around 7:00 PM.  

Quite tired today, but happy to have hit most of my goals.  In order: Do the meet, don't get re-injured, go 9-for-9, lifetime PR(s) on the platform, 1000 lb. total.

I let my coach put in my attempts for me, and I didn't ask what they were.  With the kilo plates, I couldn't tell by looking.  I trusted that he'd pick well, and all I had to do was execute.  363 ties my lifetime training PR in the Squat.  231 Bench and 374 Deadlift are both lifetime PRs.

I maybe had a little room to go up on the Squat, however the USAPL judges (one in particular) were calling the squat extremely strict.  When I'd done the 363 in training with commands, the gym owner (who was also a judge at this meet) thought depth was borderline.  That's why my coach stayed there for my 3rd.  I got three whites, but I believe that was a good call.

My final Bench attempt was felt like the single hardest rep I've ever successfully completed.  Looks a lot faster in video than it felt.  The bar got half way up and seemed to come to a complete stop.  From there, it was pure willpower and execution.  Keeping the pressure on, and slightly angling the bar back got it moving just enough to lock-out.  Props to my coach for his cue-ing, and to the judges and spotters for letting me finish it.

I don't know what was going on with the Deadlift, but I was significantly stronger on the platform than I'd been at any point in training.  As a result, my coach and I were both in unknown territory.  After my 2nd, he asked me how it felt.  "Great," I said.  "Easy?," he asked.  And I wasn't sure what to say, it did feel easy, but I wasn't sure how easy to call it.  He'd asked me earlier what my lifetime PR on the lift was (365X2), and he ultimately played it safe by just calling for a PR.  The way it felt, I probably  left at least 10 lbs. on the platform with that one.  That's, oddly, a good feeling.

Depending on what goes on in the coming year, I'd be happy to do another meet if it's reasonably convenient.  I would probably go more directly after numbers for that one.  I plan to drop a lot of the fat I put on for this one, so I'd love to get the 1000 lb. total one weight class lower in the 205s.  But I'll have to get well under that, so I can train back up to it, and the timing would have to be right, so we'll see.

Overall, I had a great time.  Hung out with some interesting folks, and got to see some valiant lifts.  My wife came out, and several friends did as well.  I feel very thankful for that.

Pre-Meet - VERY Light Day

BW - 231

Squats -
BarX5
135X3
185X2
215X5

Bench -
BarX5
85X3
105X3
125X5, 5

Pulldowns - 3 sets of 10

4 days out from the meet, so a VERY light day.

Pre-Meet - Light Day

BW - 229

Squat -
BarX5
135X4
195X3
255X2
300X1
205X5

Press -
BarX5
75X5
90X5

Deadlift -
135X5
195X3
255X2
295X1

Six days out from the meet, so a light day.

Texas Method - Week 7 - Intensity Day (coached)

BW - 229

Squats -
BarX5
160X4
240X3
305X2
340X1
363X1

Bench -
BarX5
90X4
135X3
165X2
195X1
230X0
215X1

Went into the meet room on worked up with the actual meet-day equipment including the kilo plates, so all weights above are approximate.  The gym owner, who is running the meet and will be judging that day gave me commands.

He said my depth on the top squat was borderline.

The top-set on bench just about stapled me, but then they pulled off 5 kg and the judge thought it looked like an opener.  I think the difference was aggression.

Texas Method - Week 7 - Recovery Day

BW - 232

Squats -
BarX5
135X4
185X3
235X5, 5

Press -
BarX5
65X3
85X2
105X1
105X5, 5

Pulldowns - 5X10 to a top set (less weight as last week)
super-set with
Hypers - BWX5X10