Yes. For warmups my coach had me do the bar for a set then 135 for as many sets as it took to get warmed up. Then I did sets of 1 from there for all warm up weights.
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Rob's log part 2 (gonna take a crack at PLing)
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Yes. For warmups my coach had me do the bar for a set then 135 for as many sets as it took to get warmed up. Then I did sets of 1 from there for all warm up weights.
Is this ok for my final WO before the mock meet on Sunday
Perrin Aybara
Master
Looks too heavy to me. The week of my meet I did two workouts that consisted of squat, bench and deadlift 4 sets of 3 each at 50% 1RM.
Is that what the program calls for?
Is that what the program calls for?
That's pretty much what sheiko has planned out for 2 days before the meet. I can cut it down if it's to much. I'll still have a full 3 days rest nothing but stretching
The only thing I added was the deadlifts
Perrin Aybara
Master
Never mind, just looked at mine and it looks about the same.
Perrin Aybara
Master
I'd go a little lighter on deadlift since it's so close, like 60% as the highest set.
I'll just go 40%/50%/60% on those and use the same rep/set scheme
Perrin Aybara
Master
That's better. Mine usually has deadlift on Wednesday, but they swap it to Monday that last week, I guess so you don't pull heavy so close to meet day. Focus on speed and form.
Is this ok for my final WO before the mock meet on Sunday
Looks ok. You could cut 5-10% off the weights if you wish.
Well that's that fellas. All done with the WOs. It's time to eat and recover and stretch. Probably do some mild cardio to keep my weight in check so I don't have any issues there. Did everything as is for today. It only took 45 mins. Everything went smooth and weights went up fast. Time to concentrate on sunday. Thank for everyone's help. Definitely thanks to @Docd187123 @Perrin Aybara @RodgerThat @brutus79 for all the help the past few months. It's been a major learning curve for me. We shall see how it pans out this weekend
I'm guessing a 1500 total.
If everything goes according to plan I should be right around there. My deadlift is bleh so that'll be my make or break.
Ok quick update. No gym since Wednesday. Feeling nice and healed up. Didn't get a chance to try my wraps out yet so I'll only be using my sleeves for squats. Night weight tonight was 198.6 so making weight won't be an issue. I'm gonna do my weigh in at 8pm tomorrow night. Then it's go time for food. I'd like hit my lifts at 210 if I can. Really pumped to see how this goes. I shouldn't have an issue getting videos on all 9 attempts this time. Praying my buddy comes through for me as far as my spotter goes. Makes a big to me having someone I trust so all I have to do is worry about the lift. If anyone is curious on my current protocol as far as supps and PWO for the mock meet hit me up on PM and I'll fill you in. Other than that it's almost time to move some fucking weight
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Real fast update. Morning weight 196.7. Gonna eat real small today then weigh in at 8 and time to eat. Would like to be back around 210 tomorrow
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Perrin Aybara
Master
Looking good. What time will you begin in the morning? 10ish?
I'm supposed to be meeting my friend around 11. He's always late so squats will probably start around 11:30-12
Well final weight is 197.2. Time to pound down some food. Any last thoughts for tomorrow let me know. Otherwise should be a good time
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Perrin Aybara
Master
Good luck today, Rob.
Appreciate it man. Just hanging around eating lol
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