Ironlyfe80 meet prep and training log

[Ironlyfe80]

Week 2 day 1
Comp deadlifts 5 x 5
135 x 10
225 x 5
315 x 5
365 x 5
405 x 5
455- 5 x 5
First couple sets were a little slow...still a little mentally off from the pop in my groin on Friday, but once I realized I was ok on deads, the weight moved well.

Double paused bench 5 x 5
135 x 5
225 x 5
295- 3 x 5 was at a 9 so dropped weight
275 -2 x 5

Pause dl to knee
405 x 5 @ 9
365 4 x 5 @ 8

I think the groin might end up ok. I can just about get to full depth with bodyweight but still feel slight discomfort. I will continue to take it slow to make sure I do not make anything worse.

 

[Ironlyfe80]

Week 2 day 2
Comp bench
135 x 10
225 x 5
315 x 3
340 x 3
365 x 1
385 x 1
405 x 3 @9.5(shit form on last rep)
365- 4 x 3

Had to skip pause squats due to groin

Floor press
295 x 7
295- 4 x 7

Added in some accessories
Bentover bb row
315- 3x3
Neutral grip cable row
Full stack plus 45
5 x 10
Db hammer curls
60-4 x 10

I hate been injured and not being able to squat. It's mentally fucking with me a little too. I could feel it a little while benching. It doesnt seem bad, but I'm worried it's not going to be good enough in time to properly prepare to squat in the meet. I'm definitely considering just doing push/pull only.

 

[Perrin Aybara]

Mirin' the 405x3 bench. I've got my heavy triple tomorrow and I'll be happy with 365x3. Might end up surprising myself though since I've got a surprising amount of gear coursing through my veins.

 

[franchise24]

Week 2 day 2
Comp bench
135 x 10
225 x 5
315 x 3
340 x 3
365 x 1
385 x 1
405 x 3 @9.5(shit form on last rep)
365- 4 x 3

Had to skip pause squats due to groin

Floor press
295 x 7
295- 4 x 7

Added in some accessories
Bentover bb row
315- 3x3
Neutral grip cable row
Full stack plus 45
5 x 10
Db hammer curls
60-4 x 10

I hate been injured and not being able to squat. It's mentally fucking with me a little too. I could feel it a little while benching. It doesnt seem bad, but I'm worried it's not going to be good enough in time to properly prepare to squat in the meet. I'm definitely considering just doing push/pull only.

I feel your pain about to being able to squat. I should be good to squat next week. I love using all the weight you are throwing up.

Mirin' the 405x3 bench. I've got my heavy triple tomorrow and I'll be happy with 365x3. Might end up surprising myself though since I've got a surprising amount of gear coursing through my veins.

That 405 looks nice. I'm getting labs here soon. Because I am entering week 9 of my cycle. Going 20 weeks. I recently upped test and tren. Test 2gram/week Tren E/1 gram a week. I have been eating like a horse but all that tren has me leaned the fuck out.

But strength wise. I know for fact I can hit 405 right now. It's been over a year since I did it. But I was weighing 240. I'm 220-225 now. I am interested to see what my TT will be.

My squat was right were I wanted it until dumbass unloaded the weights and the bar and tree 45's hit my legs. I hit 495 that in sleeves with no problem. I could have done 1-2 more reps. I'll get back by after next week.

And with this spinal decompression that I have going on. My deadlift should be shooting up soon as well. I felt like shit after the first treatment yesterday. But I feel great today.

 

[Ironlyfe80]

This week will be my first week upping my test. I'll just be running 600/wk of pharma, then when that runs out I'll jump to 750 of ugl and drol for 4 weeks up to the meet.

 

[franchise24]

This week will be my first week upping my test. I'll just be running 600/wk of pharma, then when that runs out I'll jump to 750 of ugl and drol for 4 weeks up to the meet.

I'll be running drol at the end as well. Drol is one hell of a drug. All need to do is find some legit halo now.

 

[Ironlyfe80]

Week 2 day 3

So today was supposed to be squats, 15 x 2. Coach told me to try box squats instead to try and help take some tension of my adductor. It didn't work out. Got half way down with only 135, and it was a no go. I'm getting pretty disheartened about this setback atm.

Moved on to sumo box squats
Worked up to 475- 3*1. Could feel the adductor stressing in the sumo posistion, so called that.

Did 10 x 10 on leg extentions and curls. Legs cramped up and called it a day. I hate shitty workouts, but it is what it is.

I just have to keep trying to rehab the adductor and hope its gets better soon, or just focus on push-pull for this meet. Fortunately, it doesn't seem to bother my conventional deadlift at all. Monday is a 1x3 for deads, so I can see where I am really sitting.

 

[Ironlyfe80]

Week 3 day 1
Comp DL
135 x 10
225 x 5
315 x 5
365 x 3
405 x 3
455 x 3
495 x 3
*525 x 3
10% drop
465- 4 x 3

Dbl pause bench
295- 5 x 5

Pause to knee DL
405 x 5
10% drop
365-4 x 5

Nice little pr on DL. most I have ever pulled was 525 for 1, so a set of 3 is nice. Definitely felt like I had a little more in me too, but didn't want to push too far.

 

[Perrin Aybara]

Congrats on the PR. Always nice to pull an old PR for a triple.

 

[franchise24]

Definitely congrats on the PR. I love see those numbers fucking motivating!!! Good @Ironlyfe80.

 

[Ironlyfe80]

Definitely congrats on the PR. I love see those numbers fucking motivating!!! Good @Ironlyfe80.

Thank you, Sir. Very much appreciated. I probably could have pulled 535 at least for a triple, but I have to get my CNS used to pulling 500+. I have only attempted it a hand full of times.

 

[Gobuckeyes0122]

Thank you, Sir. Very much appreciated. I probably could have pulled 535 at least for a triple, but I have to get my CNS used to pulling 500+. I have only attempted it a hand full of times.

I'll be trying 455 for the first time Friday. I pull conventional but I'm pumped today already for it lol

 

[Ironlyfe80]

Week 3 day 2

Comp bench 15*2
135 x 10, 225 x 10, 275 x 10
325- 15 x 2

Never got difficult at all. Should have gone heavier. Every rep was pretty fast.

Can't do paused squat, or any squats for that matter so did-
Leg extentions 250-5 x 10
Leg curls 75-5 x 10 each leg

Floor press
305 x 7
305- 4 x 5 last set @ 9

Finished off with pulldowns 250- 5 x 10

 

[ickyrica]

Week 3 day 2

Comp bench 15*2
135 x 10, 225 x 10, 275 x 10
325- 15 x 2

Never got difficult at all. Should have gone heavier. Every rep was pretty fast.

Can't do paused squat, or any squats for that matter so did-
Leg extentions 250-5 x 10
Leg curls 75-5 x 10 each leg

Floor press
305 x 7
305- 4 x 5 last set @ 9

Finished off with pulldowns 250- 5 x 10

Good luck with the adductor man. I feel your pain, trust me

 

[Ironlyfe80]

Good luck with the adductor man. I feel your pain, trust me

I think you're a little worse off than me. I'm pretty sure mine is just a strain. I never had any bruising or swelling, just discomfort on certain movements. Gotta be extra careful when spending quality time with the ol' lady.

 

[ickyrica]

Adductor Strain Treatment & Management: Approach Considerations, Physical Therapy, Steroids

Some adductor rehab info with different protocol depending on the severity of the injury. Heal that bad boy up : )

 

[Ironlyfe80]

Adductor Strain Treatment & Management: Approach Considerations, Physical Therapy, Steroids

Some adductor rehab info with different protocol depending on the severity of the injury. Heal that bad boy up : )

Sweet brother. Thank you.

 

[Ironlyfe80]

Week 3 day 3
Still have to adjust due to my groin strain.

Conventional rack pull
135 x 10
225 x 5
315 x 5
405 x 3
455 x 1
495 x 1
545 x 1
585 x 1

585 felt kinda easy considering, but almost blacked out after the lift so decided not to go any higher for today.


I moved on to some accessory work
Barbell shrugs
315- 3 x 15

Close grip bench
135 x 10
225 x 10
275 x 5
315- 3 x 5

DB Hammer curls
75- 3 x 5
Tricep cable ext
205- 5 x 10

Cable curls
150- 5 x 10

 

[Perrin Aybara]

You know you've achieved your RPE when you almost black out.

 

[Ironlyfe80]

You know you've achieved your RPE when you almost black out.

Yeah, plus my breathing was off. I learn something new almost everytime I go to the gym.