Perrin Aybara
Master
Yeah, I just want to maintain my lifts as much as possible while dropping a little weight after this meet before going back into full powerlifting programming again.
MESO-Rx
Anabolic Steroids
First cycle log and meet prep
- Thread starter Perrin Aybara
- Start date
Yeah, I just want to maintain my lifts as much as possible while dropping a little weight after this meet before going back into full powerlifting programming again.
RodgerThat
New Member
Ya I think power building would be better then cause of you are cutting and doing a high volume BB style you'll defiantly have to lower the weights. At leas with power building you can pick up heavy things still too
Perrin Aybara
Master
Right, it'd be very demoralizing if I wasn't hitting some heavy lifts at least a couple times a week. I'm thinking some type of upper/lower or PPL split would be the way to go. Probably upper/lower just because of my schedule. Then back to high frequency next cycle.
I'm in. Real nice pulling form both conventional and sumo. Solid numbers all around.
Perrin Aybara
Master
Good to have you aboard, brother. I'm testing a 2RM next week and that will determine if I stay with sumo for the meet or go back to conventional. I'd like to see around 570x2 to stay on track for 600 next month.
You should be fine either way. Not many guys have real good form both sumo and conventional but those were both solid. Speed off the floor on 570 sumo should be a good guide as to which way to go.
Perrin Aybara
Master
That's what I'm thinking. I never did much sumo until eight weeks ago and I've never pulled anything less than three reps sumo, so we'll see. I'm glad my conventional hasn't gotten too rusty just in case.
Good luck. Your conventional pull will be stronger after all of the sumo work you have done so either way you are on the right track.
Perrin Aybara
Master
12/13/15
Weight: 227lbs
Five minute cardio warm-up
Leg press 3x10 with four plates per side (normally was my front squat day for 3x8-12, but after tweaking my knee doing high bar squats a few weeks ago I've switched to leg press out of paranoia for my knees this close to the meet)
I did some hamstring stretches with bands in between sets.
Overhead dumbbell press 3x10 with 75's
Weighted chin ups 5x7 with +30lbs
Lying dumbbell triceps extensions 25x20, 30x19, 25x15 (I'm not accustomed to isolating triceps, so I'm still trying out new exercises a lot. Last week I did dips)
Hammer curls 5x10 30's and 35's
Face pulls 3x15 with 70
Fifteen minutes of stationary bicycle
Next week I'll be testing 2RM on everything. Squat with knee wraps on Tuesday, paused bench on Thursday and deadlift on Saturday. I'm thinking 455x2 on squat, 335x2 on bench and 570x2 on deadlift all based on recent performance.
Weight: 227lbs
Five minute cardio warm-up
Leg press 3x10 with four plates per side (normally was my front squat day for 3x8-12, but after tweaking my knee doing high bar squats a few weeks ago I've switched to leg press out of paranoia for my knees this close to the meet)
I did some hamstring stretches with bands in between sets.
Overhead dumbbell press 3x10 with 75's
Weighted chin ups 5x7 with +30lbs
Lying dumbbell triceps extensions 25x20, 30x19, 25x15 (I'm not accustomed to isolating triceps, so I'm still trying out new exercises a lot. Last week I did dips)
Hammer curls 5x10 30's and 35's
Face pulls 3x15 with 70
Fifteen minutes of stationary bicycle
Next week I'll be testing 2RM on everything. Squat with knee wraps on Tuesday, paused bench on Thursday and deadlift on Saturday. I'm thinking 455x2 on squat, 335x2 on bench and 570x2 on deadlift all based on recent performance.
count me in
sumo speed off the floor looked faster than conventional in my opinion. Almost ran the same program last training cycle. Dr Mike knows his stuff!
sumo speed off the floor looked faster than conventional in my opinion. Almost ran the same program last training cycle. Dr Mike knows his stuff!
Perrin Aybara
Master
Good to have you in. I've got my eyes on 1500 in the near future, too.
I'm in for any PL log.
Just my $0.02.... Always lock out every rep on bench
Just my $0.02.... Always lock out every rep on bench
Perrin Aybara
Master
I'm going into paused bench from this week until the meet and will be doing full lockout. Yeah, I get carried away on the rep work trying to move the bar fast.
Perrin Aybara
Master
Just got home from the gym, pretty pleased with tonight. Went like this:
Short cardio warm-up
Squat warm-up
Squat with belt 375x2
Squat with belt and wraps 425x2, 455x2 all time PR
I think I'd even call it an RPE 9.5, I banged the safeties on the second rep, but could have given three a good run if i hadn't just been going for two today. 500 definitely within range. Might need to work on a slower descent though, second rep was a little YOLO.
Light bench with 250 3x3
Light deadlift 470 3x1
Chest supported row 3x10
Standing cable crunch 3x10
Fifteen minutes of stationary bicycle
Weight was 227 on the way out of the gym.
Short cardio warm-up
Squat warm-up
Squat with belt 375x2
Squat with belt and wraps 425x2, 455x2 all time PR
I think I'd even call it an RPE 9.5, I banged the safeties on the second rep, but could have given three a good run if i hadn't just been going for two today. 500 definitely within range. Might need to work on a slower descent though, second rep was a little YOLO.
Light bench with 250 3x3
Light deadlift 470 3x1
Chest supported row 3x10
Standing cable crunch 3x10
Fifteen minutes of stationary bicycle
Weight was 227 on the way out of the gym.
Perrin Aybara
Master
Pretty psyched about tonight's session.
Weight was 231
Paused bench press
225x5, 275x2, 315x3, 335x2 (was the goal tonight, but went so easy I went up), 345x2 all-time PR, the 335 was actually a PR for a minute
Light squats 330 3x1
Chin ups 3x12
Neutral grip lat pull down 140 3x10
Hammer curls 30 5x10
Face pulls 70 3x15
Fifteen minutes of stationary bicycle
Hopefully 570x2 deadlift goes just as well Saturday. Safe to say getting 350 on bench is almost a certainty. Awesome to have a plan unfold better than expected.
Weight was 231
Paused bench press
225x5, 275x2, 315x3, 335x2 (was the goal tonight, but went so easy I went up), 345x2 all-time PR, the 335 was actually a PR for a minute
Light squats 330 3x1
Chin ups 3x12
Neutral grip lat pull down 140 3x10
Hammer curls 30 5x10
Face pulls 70 3x15
Fifteen minutes of stationary bicycle
Hopefully 570x2 deadlift goes just as well Saturday. Safe to say getting 350 on bench is almost a certainty. Awesome to have a plan unfold better than expected.
jaymaximus
Pro
Perrin Aybara
Master
Thanks, Jay! I hope deadlifts go as well as squat and bench did.
Congrats on the PRs. Get used to doing them on the platform and you'll be cruising to success lol!!!!
Perrin Aybara
Master
Thanks, doc. I'm pretty happy with how this training cycle has been turning out. We'll find out how well next month. This one will be my second meet, so I'm feeling pretty good and I know what to expect at least. Maybe I won't lie awake in my hotel room until 2am like last time.
I'm still a few months out from my second one. At 2am I was sitting in the trunk of my car in the hotel parking lot eating with a glazed donut around each finger (5 whole fucking donuts). I think I scared off some people lol.
You have anyone that goes with you or you fly solo?
