The road to 1500..

[insertnamehere]

@insertnamehere 24hr weight in

Again, Doc will have better advice on this but IMO, with 24hrs weight ins, you should have no trouble dropping 10lbs or more for weight ins, with plenty of time to re-hydrate before the comp starts. Meaning, slightly upping your cals and potentially gaining a few pounds won't prevent you from making weight and will benefit you in gaining more strength.

 

[Docd187123]

If you have 24hr weigh-ins it's great and will allow you to drop more weight without compromising performance as much. The 350P 600C and 100F sounds fine. The week of my meet I basically dropped about 10lbs without much trouble at all

 

[theprodgicalson]

These sessions should look familiar to DocD...

9/22
Sumo DL 445@6RPE done till I was @9RPE FOR sets of two. 8sets
2sec paused bench 255@8RPE till I hit @9RPE sets of 5. 4 sets
Paused at the knee DL 365@9RPE 1X5
10%LOAD DROP 330@8RPE three sets of five untill I hit @9RPE

9/23
Comp Bench 275@8RPE till I hit @9RPE 3 sets of 5

5sec paused squat 275 @9RPE 1x3
10%drop 245 @8RPE TILL @9RPE 4X3

floor press 255@9RPE 1x7
Rep drop 2x5 @8 till @9RPE

Bench felt great yesterday. Was really able to explode off of my chest. Probably spent too much engery figuring out where I was at with my 5sec paused squat getting up to 9rpe. Now I have a baseline so should definitely be easier here on out.

Sumo DL is really bothering me. It's the reason my hips are as tight as they are. Have a video into my coach and am waiting to hear back from him. I may be switching back to conventional. We will see

 

[Docd187123]

Looks very familiar yes lol. So you had a monster bench session? Good shit. Looks like it was just an off day before.

 

[theprodgicalson]

@Docd187123
Yes it felt great! But if it isn't one thing it's another. DL's felt super slow on Monday. Waiting on his response to correct my technique. He said it left a lot to be desired. Lol which I guess is a good thing since it means I can make some gains via form correction

 

[theprodgicalson]

This AM lifts

9/25

Comp Squats 345 9RPE 1X3
Fatigue drop 10% 8RPE until 9RPE 2X3
Sumo block pulls 475 9RPE UNTIL 10 2X1
Bulgarian Split Squats 50#db/hand 7RPE UNTIL 9RPE 3X7


Sumo is feeling more and more unnatural. Got to work on hip mobility as I feel that is hindering me. As soon as I complete the lift and go to walk away my hips are so tight.

Also decided I'm gonna push for the 242 weight class. At my height I feel that's where I need to be.

 

[theprodgicalson]

Been really behind on the log. It's been a busy couple of weeks and am try to squeeze the last little bit of summer out of what little is left.

9-26
Stiff leg DL 245 5x10@8RPE
Weighted pull ups +25# 5x10@8RPE
Close grip bench 185 5x10@8RPE
Barbell curls 85 3x10@8RPE
Abductors 3x20@8RPE
Adductors 3x20@8RPE

9-28
Conventional DL 465 5reps @8RPE TILL @9RPE 3sets
2ct paused bench 270 5reps @8RPE TILL @9RPE 3sets
Paused deadlifts to the knee 385 1x5 @9RPE
10% DROP 345 5 reps @8RPE TILL @9RPE 2sets


9-30
The workout that shouldn't have happened. Got a call at work one of my friends was in a coma, so I went to the hospital straight from work. Barely ate any food. Went to the gym at 10pm on my way home.

Competition Bench 285 reps 1x3 @9RPE
10% drop 255 1x3
5ct paused squat 280 1x3@9RPE
10%DROP 250 @8RPE TILL @ 9RPE 2X3

Was supposed to do floor presses after but didn't have it in me, and it was getting late. Shit show of an emotional day. Grateful though I suppose considering. Tomorrow will be better

 

[Docd187123]

Who's telling you to do a 10% load drop?

 

[theprodgicalson]

@Docd187123 POB did. I meant fatigue drop. Same difference.

tigue drop - sometimes also referred to as load drop. Work up to your top set. Then subtract a percent of the weight as I prescribed. Usually 10% then keep going.
Example: Squat @9 1 set of 5 (top set)
Fatigue Drop 10% @8 until @9 4 sets of 5.
Again, work up to the @9. Drop 10% off the bar and continue doing sets of five until you hit @9 again

 

[Docd187123]

@Docd187123 POB did. I meant fatigue drop. Same difference.

tigue drop - sometimes also referred to as load drop. Work up to your top set. Then subtract a percent of the weight as I prescribed. Usually 10% then keep going.
Example: Squat @9 1 set of 5 (top set)
Fatigue Drop 10% @8 until @9 4 sets of 5.
Again, work up to the @9. Drop 10% off the bar and continue doing sets of five until you hit @9 again

POB mentioned he started training someone I know. Thought it was you lol. Only reason I ask is bc a 10% load drop or fatigue percent is pretty high. 4-6% is the average. Sounds like he wants to murder you lmao.

 

[Docd187123]

I know how they work it's just I've yet to see a 10% load drop. That's gotta be killer

 

[theprodgicalson]

I know how they work it's just I've yet to see a 10% load drop. That's gotta be killer

Wouldn't a 4%-6% be harder? Ex. 300 for 1x5@9. Drop 10% 270 2-5x5 @8 till @9

Vs

300 for 1x5 @9 5%drop 285 2-5x5 @8 till @9

How did he have you do them? You have me intrigued. I really enjoy the %DROP though.

 

[Docd187123]

Wouldn't a 4%-6% be harder? Ex. 300 for 1x5@9. Drop 10% 270 2-5x5 @8 till @9

Vs

300 for 1x5 @9 5%drop 285 2-5x5 @8 till @9

How did he have you do them? You have me intrigued. I really enjoy the %DROP though.

No, a 10% drop would be harder bc you reduce the weight more. To end up at the same RPE with a lesser weight/larger % drop you'd need to do more sets at the lower weight which ends up being more volume.

 

[ruckin]

No, a 10% drop would be harder bc you reduce the weight more. To end up at the same RPE with a lesser weight/larger % drop you'd need to do more sets at the lower weight which ends up being more volume.

View attachment 29858

What book is that doc?

 

[Docd187123]

What book is that doc?

That's a screenshot from "The Reactive Training Manual" by Mike Tuchscherer

 

[theprodgicalson]

No, a 10% drop would be harder bc you reduce the weight more. To end up at the same RPE with a lesser weight/larger % drop you'd need to do more sets at the lower weight which ends up being more volume.

View attachment 29858

Fuck it, if I die I die..

10-2
COMP Squat 330 12x2 6RPE till 9RPE
Sumo Block pull 505 2x1 9RPE till 10RPE
Bulgarian Split Squats 4x7 55db/hand 7RPE till 9RPE

10-3
Weighted pull up BW+25 4x10 8RPE
CG Bench 225 3x10 8RPE
SLDL 275 5X10 8RPE
DB curls 3x10 8RPE
Abductors 3x20 8RPE
Adductors 3x20 8RPE

Test is in full effect. Jesus Christ. Pussy stuck on my mental. I don't think I've ever been this bad ever in my life.
Body weight this morning was 229. Can't wait to break 230 this week.

 

[theprodgicalson]

PR alert

10-5
Comp DL 515 1x3 @9rpe(more on this below)
10% drop 465 2x3 @8 until @9rpe
2ct paused bench 265 3x5 @8 until @9rpe
Paused at the knee DL 405 1x5 @ 9rpe
10% drop 365 2x5 @8 until @9rpe

The 515x3 was a rep PR. Went up extremely easy considering my build up to it was fucked. Did 485 x 3, felt easy so I decided to go with 500 flat for 3. That felt easy so I made the 15# jump to 515. I'm sure had I not done the 500 I could've ju ped to 525x3. I've never repped over 500# so I was nervous. But after 500 went up with ease I said Fuck it.

Since I DLd 500 the first time I've always wanted to rep 500. 600 here I come...

 

[Docd187123]

PR alert

10-5
Comp DL 515 1x3 @9rpe(more on this below)
10% drop 465 2x3 @8 until @9rpe
2ct paused bench 265 3x5 @8 until @9rpe
Paused at the knee DL 405 1x5 @ 9rpe
10% drop 365 2x5 @8 until @9rpe

The 515x3 was a rep PR. Went up extremely easy considering my build up to it was fucked. Did 485 x 3, felt easy so I decided to go with 500 flat for 3. That felt easy so I made the 15# jump to 515. I'm sure had I not done the 500 I could've ju ped to 525x3. I've never repped over 500# so I was nervous. But after 500 went up with ease I said Fuck it.

Since I DLd 500 the first time I've always wanted to rep 500. 600 here I come...

Beast of a session boy! Nice job. I told POB he's the devil for doing 10% load drops and be just laughed lol. I really feel bad for you considering how tough the programming will get when you go to peak. It's gonna be hell in earth for a few weeks until it's Comp time

 

[theprodgicalson]

Beast of a session boy! Nice job. I told POB he's the devil for doing 10% load drops and be just laughed lol. I really feel bad for you considering how tough the programming will get when you go to peak. It's gonna be hell in earth for a few weeks until it's Comp time

Thanks brother! I was beyond pumped up when I pulled it. Personally I fucking love the 10% drop. I was dripping sweat on the ground during my paused at the knee sets. Definitely is going to keep my conditioning up to par for the upcoming flag football season I do. Hahaha

Also I couldn't find any meets in the near future so we are just going to do a mock meet at the end of 12 weeks. Probably going to do something come spring time.

 

[Docd187123]

Thanks brother! I was beyond pumped up when I pulled it. Personally I fucking love the 10% drop. I was dripping sweat on the ground during my paused at the knee sets. Definitely is going to keep my conditioning up to par for the upcoming flag football season I do. Hahaha

Also I couldn't find any meets in the near future so we are just going to do a mock meet at the end of 12 weeks. Probably going to do something come spring time.

Just make sure POB knows if you want to d a mock me as he'll have to change the programming around well beforehand to make your lifts more specific as well as changing the volume and intensity f the comp lifts and accessories.