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Ironlyfe80 meet prep and training log
- Thread starter Ironlyfe80
- Start date
Don't lie to us. You're only here for the free handjobs
I'm in. Glad you could join the team. POB is gonna be busy with us all. I got a couple guys at my gym talking about working with him too.
I'd just like to further compound on what @Docd187123 said about doubles day. Be as explosive as possible. I prefer to work on form and explosiveness on doubles day. The weight isn't really a factor in my mind.
I'd just like to further compound on what @Docd187123 said about doubles day. Be as explosive as possible. I prefer to work on form and explosiveness on doubles day. The weight isn't really a factor in my mind.
Ironlyfe80
Member
I almost went with 455 instead of 405. Im glad I didnt.
I can't remember what I went with but I do remember knowing that 405# would have been a perfect choice. My understanding of the RPE workout methods are still gelling a little. I'm in a much better place this week, easier to swallow my pride and go with a lower weight. I can see the accumulation of work putting me in a seriously strong place over time.
Ironlyfe80
Member
When you guys do 5 sec paused squats, how much weight do you typically use?
I forgot what percentage of my normal weight I use but you'll be taking off a good amount of weight for 5 sec paused squats.
I was watching a Chris Duffin video where he was advocating only using like 50% and always going beltless. Of course 50% to him is still 400+, lol.
Ironlyfe80
Member
Thanks! That's about what I was thinking. I'll probably do 275 then drop down to 245-250.
I do between 225-275 and beltless also. You can really feel the burn baby!!
Ironlyfe80
Member
Ok....
Week1 day 2
52 days until meet
Competition bench 5 x 5
135 x 10
225 x 10
275 x 5
315 x 5
350 x 5 x 5. From 8rpe to 9rpe, right on the money
Paused squats 5 secs
135 x 5
225 x 5
275 x 3 @ 9
Fatigue drop
245 x 3 x 4 from @8 to @9
Floor press
135 x 10
225 x 7
275 x 7 @9
Rep drop
275 x 5 x 4 from @8 to @9
5 x 10 tricep ext @8
5 x 10 bicep curls @8
Week1 day 2
52 days until meet
Competition bench 5 x 5
135 x 10
225 x 10
275 x 5
315 x 5
350 x 5 x 5. From 8rpe to 9rpe, right on the money
Paused squats 5 secs
135 x 5
225 x 5
275 x 3 @ 9
Fatigue drop
245 x 3 x 4 from @8 to @9
Floor press
135 x 10
225 x 7
275 x 7 @9
Rep drop
275 x 5 x 4 from @8 to @9
5 x 10 tricep ext @8
5 x 10 bicep curls @8
That's a solid fuckimg workout.
Ironlyfe80
Member
Yeah, suprisingly enough for my second workout, I got the weight right where it needed to be to hit the correct RPR.
Question, next workout is comp squats 1 x 3 @9. I assume I'm supposed to go pretty heavy there on that triple right, and work my way up accordingly? For ex, if I do 475 x 3 and its at a 7 or 8, its ok to move up and do a triple of 495?
If you're a real sucker for pain you'll do what I did one day and do 3 sec paused squats, front squats, then double paused squats lolol.
The triple should be at whatever weight allows you to do 3 reps with one more for sure left over or In the tank.
The general rule with RPE and working uo to your top set is that you want 2-3 sets before the top set that are heavy and will add volume to your work load.
So for example if you plan on doing 495 for 1x3 @9 then you don't want to work up to it like 435x3, 455x3, then 495x3. You optimally rather have something like 465x3, 485x3 then 495x3. Yes the heavier weights in the second example will wear you out a bit more but they'll also add to your daily volume whereas in the first example they'd be too light.
You should have a good idea of what weight you'll be using for the top set within maybe +/- 20lbs. If you think 495 is x3 @9 then do your normal warmups and something like
Bar
135x5-10
225x5
315x5
365x3
405x1
435x1
460x3 @7.5
475x3 @8
485x3 @8.5
495x3 @9
This is not set in stone. If you want more recovery on one day you do less sets to get to your top set. If you're very fresh or coming off a deload you could do more sets before getting to the top set. If you tire quickly you could do less sets. If you want to train to handle more volume do more sets. More volume can mean smaller increment jumps, more total jumps, or both. The beauty is its all up to how you want to do it. There's no right or wrong on this part as it all comes down to individual variation and current energy levels.
Ironlyfe80
Member
Thank you very much. That was very informative.
Ironlyfe80
Member
Fuck! Im in the middle of my workout and doing a triple of 455, and on my 2nd rep as soon as I hit bottom I felt a pop in my groin. Freaked me out. I finished the rep and racked it. Legs were shaking from adrenaline. I think I might have just popped a lactic acid bubble or something. I ended squats and now Im doind sumo block pulls. Its getting a little tight, but no pain. I hope its nothing because I just sent my entry fee in yesterday.
Ironlyfe80
Member
So after the groin pop, I did what I could.
Week 1 day 3
Comp squats
135x10
225x5
315x5
365x3
405x3
435x3
455x2-groin pop. Called it for squats
Sumo block pulls
Hope I was doing these correct. Bar was about a hand length below my knee.
135x5
225x3
315x3
365x3
385x3
405x3-was getting tough as my groun was feeling tighter
Skipped split squats
Did wide grip pull downs
5 x 10 @ 250.
Called it a day.
Now im getting ready to go out of down. Going to spend my weekend at a resort for a suprise bday party for my companies owner. I'll be in the jacuzzi most of the time and stretching my groin trying to get it better.
Week 1 day 3
Comp squats
135x10
225x5
315x5
365x3
405x3
435x3
455x2-groin pop. Called it for squats
Sumo block pulls
Hope I was doing these correct. Bar was about a hand length below my knee.
135x5
225x3
315x3
365x3
385x3
405x3-was getting tough as my groun was feeling tighter
Skipped split squats
Did wide grip pull downs
5 x 10 @ 250.
Called it a day.
Now im getting ready to go out of down. Going to spend my weekend at a resort for a suprise bday party for my companies owner. I'll be in the jacuzzi most of the time and stretching my groin trying to get it better.
email coach and let him know. he will be bale to help you for sure.
enjoy your weekend, sounds nice. i need one of those!
Jacuzzi are the shit. We have one where I live and we have a soaker tub at our house. Love em.
How's the groin? No homo...
Ironlyfe80
Member
It's not too bad, but I don't think I will be able to squat for at least this week. I try doing body weight squats and can't hit depth without discomfort. Going to have to ride this out and see what happens. If it doesn't get better fast enough, I'll just do the push/pull at the meet instead of full power.
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