Meet prep log for the APF Texas Cup -

[porkchop]

Figured I'd start a new one to track my meet prep. I'm actually already in week 2, but whatever..

Plans/Goals -
220 class, or 242, If Im 238 come time to cut, I'll go 220, if I'm heavier than that.. its 242s for me!

openers -
~805 squat
~560 bench
~600 deadlift

With my openers, I'll have an elite total for either class, and that is my primary goal. Elite total. Beyond that , it's all PRsVille daddio.

Basically I'm training 3 days per week.
tues or wed - accessory, for upper and lower body
fri - heavy bench
sun - heavy squat/pull

Coach Mike has everything laid out, and I am sticking to what he tells me. It is much less volume than I normally train with, but he's right about me getting banged up with the heavier loads, etc. So, I'm listening to Mike and being smart. As smart as I can be. :D

a few other notes.. I am doing most of the following daily:

am -
chiro adjustment
foam roll
stretching
pre hab stuff - mini band curls, pushdowns, pull aparts,e tc.

pm -
chiro adjustment
accupuncture
muscle stim
ice
foam roll
ice bath/contrast shower if needed

Yes, I am lucky enough to live with my chiro gf, and lucky enough that she's willing to spend several hours a day treating me. She rocks!


ok enough rambling, I did the following yesterday afternoon:


neck harness - 30lbs
6 sets of 25

ghr abs - 45lbs plate above my face
4 sets of 10

side bends - 25lbs
6 sets of 10

piston pushdowns -
300

wenning abs -
4 sets of 50

45 min foam roll session

mini band pull aparts -
6 sets of 10

Wings -
1 set of 15

Fries -
1 set of "large"
1/2 gallon of gatorade

done.

Lookin forward to friday!

[porkchop]

oh, I get ultrasound therapy when I need it too. :D

[UHCougar05]

Do it up big! :cool:

[Pixie]

:biggthumpup:

Oh, and what a wonderful GF she is!!

[porkchop]

:biggthumpup:

Oh, and what a wonderful GF she is!!


Yes ma'am!

[oldlifter50]

Wow lots of chiro work there, any special problem? I get it 3 times per week.

[porkchop]

Wow lots of chiro work there, any special problem? I get it 3 times per week.


besides thoracic outlet syndrome.. no.. just to generally feel better. the adjustments help the TOS a lot, and the muscle stim, ultrasound, and accu help all my muscular/tendon ouchies that creep up.

[porkchop]

lets see.. I did some work this morning..

cofee x not enough
ghr abs - 3 sets of 10 - 45 over my face
mini band pull aparts - lots
shoulder/pec stretch thing.. a few times each arm

then went to work, and consumed the following
frappacino
breakfaast tacos
muscle milk
coke
mini donuts
most of a 1/2 gallon of gatorade

have a big bench night tonight.. so I've been eating like a monster the last day or so.. hope it works!

[porkchop]

7/23/2010 - Bench

bench -
bar x10
bar x10
135 x5
225 x5
275 x3

add rage x - size 52 I think.
4 board - 315 x4
3 board - 405 x3
3 board - 495 x1

add reverse greens -
3 board - 585 x1
3 board - 675 x1 PR

I have amazing teammates, I can't thank them enough. What a great night. week 2 of meet prep!

[porkchop]

http://www.youtube.com/watch?v=UJ_qAGy6jPU

[Iron Island]

Nice job... that was easy.

[porkchop]

Thanks, it moved quicker than I expected.

[Pixie]

Well done!!

[porkchop]

Thaaaaaaaank you Pixie!

[porkchop]

7/25/2010 -Squat

worked up to 320 x3 raw

then added greens and double choked monster minis (170 total tension) and worked up to 320 x1 raw

added briefs -

worked up to 460 x1 for 6 sets, depth called.


3 or 4 of the sets were just ok, was not forcing my knees out enough. Shoulder was hurting and I just couldn't focus. Chalk it up to off day and move on. Weight felt easy.

[UHCougar05]

Noice! :D :cool:

[porkchop]

Thanks C! See you next week!


7/27/2010 - Accessory

JM press -
bar x10
bar x10
95 x10
135 x10
185 x6 for 3 sets

low rows - wide - 160lbs
3 sets of 12

farmers walk shrugs - 155lbs per hand
3 sets of 12

ghr abs - 45lbs plate over face
3 sets of 12

neck work -
3 sets of 25

[Pixie]

Not bad for an "off day".

[porkchop]

Not bad for an "off day".

Thanks Pixie! It really wasn't all that bad, I just have high standards set for myself, and tend to beat myself up when I feel like I'm not performing at my best.

[porkchop]

7/30/2010 - Me Bench

raw -
worked to 315 x1

add shirt - reverse greens
worked to
2brd - 650 x1

Fast and smooth. Felt great!



http://www.youtube.com/watch?v=YmaZoC0f8bs

[porkchop]

8/1/2010 - Squat


All sets to ~1/2" high box

Raw -
worked up to 320 x3

added choked average bands
bar x5

added double choked light bands
bar x5
140 x5

added ace pro briefs -
230 x3

added light wraps -
added choked strong bands -
230 x1 x2 sets

add suit bottoms -
320 x0, I tried like 3 times, could not get setup, took one attempt, but was too far forward and got folded in off the box. Lame. 400ish band tension.

Coach decided that doing my max squat 36hours after max bench is a bad idea. I agree. I could not focus, was not able to get setup and arch out of the rack. Moving squat day back a day or so. More time for rest.

[porkchop]

8/3/2010 - Accessory

JM press -
135 x3 sets of 8

low rows - heavy as hell
3 sets of 8

farmers walk shrugs - 175lbs per hand
3 sets of 12

pushdowns - purple band
3 sets of 30

curls -
3 sets of 10



8/4/2010 - 445 am!
cardio 20 min walk
abs
stretching

[UHCougar05]

8/3/2010 - Accessory

JM press -
135 x3 sets of 8

low rows - heavy as hell
3 sets of 8

farmers walk shrugs - 175lbs per hand
3 sets of 12

pushdowns - purple band
3 sets of 30

curls -
3 sets of 10



8/4/2010 - 445 am!
cardio 20 min walk
abs
stretching
445 am? That's too damn early to be doing anything besides getting up to pee. :eek: :lol:

[Pixie]

445 am? That's too damn early to be doing anything besides getting up to pee. :eek: :lol:

:lol: I'm usually awake well before that and have done half my days chores/work by then.

[UHCougar05]

:lol: I'm usually awake well before that and have done half my days chores/work by then.The only reason I'd be up at 445 is because my son has decided he wants not only the middle of the bed, but my side of the bed as well and I'm sleeping with my ass hanging off the side of the bed. :(

[porkchop]

It is early, but I like to get up and kickass early so I can slack later.. :D



8/5/2010 - ME Bench

Worked up to
2 board - reverse light bands -
560 x1

Wasn't feeling good yesterday, but the weight moved easily. I could have setup a little better, get my feet back another inch or so.

[porkchop]

http://www.youtube.com/watch?v=D1LXk-ClZuA

[UHCougar05]

It is early, but I like to get up and kickass early so I can slack later.. :D



8/5/2010 - ME Bench

Worked up to
2 board - reverse light bands -
560 x1

Wasn't feeling good yesterday, but the weight moved easily. I could have setup a little better, get my feet back another inch or so.LOL! Nice work. See you tomorrow bro, not sure what time you're getting into H-Town.

[porkchop]

Thanks bro.. it moved quick.. especially considering I felt like garbage.

We'll be in houston around 3 today.. at the hoetell.

i'll pm ya my cell

[bigdamray]

Had a great time seeing you this weekend bro! Always a pleasure!

[roadwarrior]

Late to this thread PC. Kick ass brother. I am cheering you on!

[porkchop]

Had a great time seeing you this weekend bro! Always a pleasure!

Hell yes! I wish we could have hung out more, always awesome to see you. You are looking lean and jacked like a mofo Ray!

[porkchop]

Late to this thread PC. Kick ass brother. I am cheering you on!

Thanks bro, I appreciate it!

[porkchop]

8/9/2010 - Squat

Lets see if I get the order right.

squat -
bar x10
bar x10
bar x5
bar x5
140 x5
230 x5
320 x3

add briefs - size 50 Metal Ace Pro -
Choked average band -
bar x5

2 Choked average bands -
bar x5

2 choked average bands and double choked light bands - (~320lbs band tension)
bar x5
140 x5
230 x3
320 x2 for 3 sets to parrallel box

add double choked monster mini bands - (~370lbs band tension)
320 x1 for 3 sets to a 1.5" high box

Concentrics - lowest mono setting
770 x1 - 7 second hold
770 x1 - 7 second hold

GHR -
3 sets of 8

roman chair abs - 45 over face
3 sets of 8

Better squat night, better setup, better mood.


http://www.youtube.com/watch?v=OHPLG7KEcEc

[porkchop]

8/10/2010 - Accessory

Tate press -
25lb db'ss with avg band around my back
3 x10 - need more db's, heavier ones

low rows - ~240lbs - wide grip
3 x10

shrugs - 175lbs per hand
3 x12

curls -
4 x10

side raises - 25's
4 x12

pull aparts -
3 x15

[porkchop]

8/12/2010 - ME Bench - Deload

raw stuff then,
shirt stuff -
3 brd- 315 x3
2 brd- 315 x2
3 brd- 405 x3
2 brd -405 x2

abs


That was painfully easy. I forgot to wipe my back down before the last set, and I was so greasy and sweaty I slid flat, the weight was so light I still pressed both reps fine. I was damn near laughing at the end of the set. I had to pull 405 down to a 2brd, so it was good shirt practice.. just super light. Coach is right.. smarter not harder. Deload,,blah. Ready to go heavy again.

[BIG SMT]

How often are you deloading? And for how long?

[porkchop]

Coach MIke deloads me by feel now.. usually every 4th or 5th week.. I havent logged in a while..



8/30/2010 - Squat

Raw.. worked to 410 x1?

briefs - 410 x1
500 x1 - suit straps down
550 x1 for 2 sets, wraps, belt, briefs, suit, straps down.

Just practicing setup and fighting to parralel.. good lord that was too light.. but I got there.. eventually. I never would have thought I'd have so much trouble with my squat, and my bench is kicking ass.. it was the exact opposite for SO long.. figures.

Setup much better, I feel less like a retarded idiot now. Less.

[Pixie]

:wavey:

Glad to see you logging again. Pretty typical for one lift to lag behind while another will kick ass. Just keep working on it. Address weakness and savor accomplishments and PR's.

[porkchop]

:wavey:

Glad to see you logging again. Pretty typical for one lift to lag behind while another will kick ass. Just keep working on it. Address weakness and savor accomplishments and PR's.



Yes ma'am!



9/2/2010 - Bench

raw stuff -

add shirt -

work to a few singles at 405, got really close to touching, 1 might have touched, but not that well. I let it drift a little too far south, and damn near had to do a front raise to get it moving back up.

then did a set of doubles with 365, 2nd rep was damn near perfect, I think I was so angry I flexed and yanked the living shit out of it and bellied up to it.

Pain in the ass, but Coach is right, it is a good lesson in learning to touch and keep the bar in the correct groove, stay tight while fighting it, and being patient getting the bar to my belly.

Coach then had me do a superset thingy of lat pulldowns and behind the neck pulldowns. Then a reverse fly thing, upper back stuff basically.

I've been fighting some wicked stomach issues for weeks now, and it's really starting to wear on me. I may get some acidophilous (sp?) this weekend, see if it helps.

Goals for this meet have shifted slightly. This is my first geared meet, and I basically just don't want to bomb, I have some numbers in my mind that I would like to hit, but I'm not going to get hung up on those for this meet. There have been lots of little things that have compounded themselves and have slowed my meet prep down a bit and kept my focus distracted some. These are being addressed and by the time the meet rolls around will be dealt with. I am excited for this meet.

[BIG SMT]

I like to eat yogurt everyday, and sometimes also use probiotic & papaya digestive enzymes. I've tried acidophilus but not consistently.

[Beverly McD.]

There is a learning curve going from raw to geared no doubt. But you're well coached and that's half the battle. The meet is going to go fine for you! Don't sweat it.
The worst that could happen is you bomb out...which would put you on the same list as the best lifters in the world :)
Consider having someone give you your press and rack commands in the gym, so you don't jump the gun when you're focused on controlling the shirt at the meet.

Most pharmacies have probiotics in a refridgerator behind the counter. Worth every penny in my opinion, for anyone who has ever taken antibiotics.

[porkchop]

There is a learning curve going from raw to geared no doubt. But you're well coached and that's half the battle. The meet is going to go fine for you! Don't sweat it.
The worst that could happen is you bomb out...which would put you on the same list as the best lifters in the world :)
Consider having someone give you your press and rack commands in the gym, so you don't jump the gun when you're focused on controlling the shirt at the meet.

Most pharmacies have probiotics in a refridgerator behind the counter. Worth every penny in my opinion, for anyone who has ever taken antibiotics.


Thanks Bev! I'm super stoked for the meet. Putting alot less pressure on myself now for it. It is after all my first geared meet. I'm gonna grab some probiotics this week, I'm sick of this yucky tummy!



9/6/2010 - ME Squat

Squat -
bar x10
bar x10
140 x5
230 x5
320 x3

add briefs -
410 x1
500 x1

add reverse green bands, and knee wraps -
590 x1
680 x1 - PR, and super easy.

Full Gear -
700 x1
770 x1 - PR, a little high, but fast. Could use a little more air in belly too.

Rack pulls - reverse black bands - pin 14
245 x5
425 x5
515 x3
605 x2
695 x1
785 x1

Roman Chair situps - 45lb plate over my face
4 sets of 10

Setup better, groove better, feeling good for the meet. Really needed a good squat day like today.

[porkchop]

Vids, yes.. rack pull video is sideways.. I'll fix it later. Video cuts off too.. just locked it out as callous tore off. Ha.



http://www.youtube.com/watch?v=uGJMusumzR0


Squat vid - a lil high.. fast though.. gonna work on taking in more air. and will raise mono up one notch.



http://www.youtube.com/watch?v=uaamliVp4ME

[Pixie]

Lots of PR's. Good job!!

Your legs look jacked (I can't believe I said that...).

[porkchop]

Lots of PR's. Good job!!

Your legs look jacked (I can't believe I said that...).


Thanks!

That's awesome! They do look kinda jacked lately.

[porkchop]

9/9/2010 - ME Bench

Worked up to 600 to 1 board
reverse band little bands

tates - 25s
2 sets of 25 reps

lat pulldowns x lots

shrugs and shoulder raises

[porkchop]

9/12/2010 - ME Squat

Squat - lets see if I remember this right
bar x10
bar x10
140 x5
230 x5
320 x3
410 x1

add briefs and belt -
500 x1
590 x1 had wraps too from here on out I think.

add reverse blacks -
700 x1

add suit, straps down -
770 x1

straps up -
820 x1 - PR

add reverse greens -
900 x1 PR


GHR abs -
a few sets

Good day. Meet goal is probably 820ish. The 900 was a big overload, but great for me. I took it out better, but can improve my setup and unrack further. I felt great takin it down and stood up quickly.

Good day.

[Pixie]

Congrats, PC!!

[porkchop]

Congrats, PC!!

Thanks! I PROMISE I'm all over my entry form. :D

[oldlifter50]

Good work there Porkchop, keep it up.

[Pixie]

Thanks! I PROMISE I'm all over my entry form. :D

I'll believe it when I see it. Your teammate got his in.............................

[porkchop]

I'll believe it when I see it. Your teammate got his in.............................

He's a jerk! hahahahaa ...j/k .. the little blond one is makin me send it in this weekend.. and we got our HOE-TELL reservations too.

I've trained too recently.. squat, in gear.. to some weight.. had focus problems.. threw a small fit, then deadlifted and cussed wildly at the insanely tight legs on my new dl suit.

[Pixie]

He's a jerk! hahahahaa ...j/k .. the little blond one is makin me send it in this weekend.. and we got our HOE-TELL reservations too.

Yes, she told me. I love that one. She keeps you in line. LOL. ;)


I've trained too recently.. squat, in gear.. to some weight.. had focus problems.. threw a small fit, then deadlifted and cussed wildly at the insanely tight legs on my new dl suit.

LOL @ your DL suit. Sounds like me when I put on my suit. I don't wear it enough to get the sucker stretched out. Easy fix to the problem, just lazy.

Now... FOCUS!!

[porkchop]

Yes, she told me. I love that one. She keeps you in line. LOL. ;)

HA! Yeah she does!!




LOL @ your DL suit. Sounds like me when I put on my suit. I don't wear it enough to get the sucker stretched out. Easy fix to the problem, just lazy.

Now... FOCUS!!

I need to stretch mine a lil.. then it wil be ok.. OR,, just pull in briefs,, my pull sucks anyway.

[porkchop]

I am terrible about loggin lately.. so busy!



9/23/2010 - Bench

Raw - work to ~300

Shirt - high end work - "catch"
4board
225 x3
315 x3
405 x3
495 x2
585 x2
600? x1

2 board - "touch" work
315 x2
315 x2


Good night. 600 was retarded easy. 2boards with such light weight, I thought was going to be really hard. Coach Mike has taught me how to pull hard and fast in my groove to get weight down correctly, while loading the shirt right... it was good work, and helped teach me to "bring my elbows" on the throw more quickly.

Good quick night. Coach wouldn't let me do accessory work this close to meet.. so I have to leave the gym. haha

[porkchop]

9/26/2010 - Squat -

Raw -
work up to ~400 x1

add size 48 Metal ace pro briefs - will compete in these, next meet probably go to size 46, these aren't super tight.

410 x1
500 x1
590 x1 wraps I think
680 x1 reverse bands, with wraps

Coach advised to shut down there. All sets were super easy, fast, unracks were perfect, and I was rockin and rolling. Coach didn't want me to go much heavier and "Blow my wad" so to speak.

Low pin rack pulls - way below knees
225 x3 - conv
225 x3 - sumo
315 x3 - conv
315 x3 - sumo
405 x1 - conv
405 x1 - sumo
495 x1 - conv
495 x1 - conv
495 x1 - conv
405 x1 - sumo

I suck at sumo.

Pulldown abs -
4 x 15reps

Took my girls out for wings!

[Beverly McD.]

Coach sounds like he's giving good advice. :)
Glad the workouts are going so well for you!

[porkchop]

9/30/2010 - Bench

Did some low board work.. took 500to belly..umm..more board work..

I need to write this stuff down.

[porkchop]

10/3/2010 - Squat -

raw - worked to 320 x3

add briefs
410 x2
500 x2
590 x1
700 x1 - reverse light bands
650 x2

abs

Hauled booty to youngest daughters 7th birthday party.. where we had a 20' tall inflatable water slide.. freakin awesome! the kids played on it for hours.. it was so much fun.

[roadwarrior]

Whoa PC... you are moving some friggin iron. Way to go!

Bet that water slide was a blast too. I love playing with my kids... it keeps me young.

[porkchop]

Whoa PC... you are moving some friggin iron. Way to go!

Bet that water slide was a blast too. I love playing with my kids... it keeps me young.



The water slide was un freakin real.. sooooo cool.. fast.. the kids had an amazing time and that's all I care about!


10/10/2010 - Squat

Squat -
bar x10
bar x10
140 x10
230 x5
320 x3
410 x1

add briefs - size 48 Metal ace pro
410 x2
500 x1

add suit straps down and wraps - Inzer TREX size 36
590 x1

straps up -
700 x1

deadlift in trex
worked to 500 x1 -
setup for my dl is weird.. hard to get to bar.. I think I got something that works.. weight is super easy.

abs

[porkchop]

Coach sounds like he's giving good advice. :)
Glad the workouts are going so well for you!


Thanks Bev!

I've been basically sick for over 2 months. but things are still moving forward, and I am getting feeling better, and getting all the stuff under control. lil by lil..

[roadwarrior]

PC... does your DL set up leave you gripping the bar but having trouble getting a good deep breath to tighten your core? I have that problem and need to work through it. I can't seem to get my breath then set up and pull fast enough but when I get set up, I can't draw in a good deep breath and push it to my core. I've hit 615 in the gym before my break but that was a struggle and hit or miss as I would lose my breath half way through the lift.

[porkchop]

Yeah.. I sorta have to grab the bar.. ass up.. roll it away, breathe in, drop hips, roll bar towards me and pull..

and since I hardly ever pull, and practice this. I suck.

This is being corrected in a major way in my offseason.

[roadwarrior]

Yup... that's the same technique I use but I need more practice too. Sometimes I get it right but most of the time...not so much.

[Beverly McD.]

Garry Frank with 931 pounds. :coolred:

http://www.youtube.com/watch?v=JE47Gy2hXRU&feature=player_embedded

Someone posted this on Outlaws. Thought it was entertaining!

[porkchop]

Garry Frank with 931 pounds. :coolred:

http://www.youtube.com/watch?v=JE47Gy2hXRU&feature=player_embedded

Someone posted this on Outlaws. Thought it was entertaining!


Good lord have mercy. that is a pull.. and basically the setup "technique" I try for..

Thanks Bev!






10/14/2010 - ME Bench

raw stuff to 315?
shirt
3brd - 315 x3
2board - 405 x2
chest - 501.5 x1 - opener..kilos.. crazy math.

felt good.easy.. 1 week from today its time to do it on the platform!

[roadwarrior]

Good luck on the platform PC. Rest up then kick ass!

[porkchop]

Thanks RW!!


10/17/2010 - Squat -

Last one before meet
worked up to 320 x3 raw

add size 50 Metal Ace Pro briefs
410 x2
500 x2
590 x1

add Inzer TREX suit.. and somehow damage my hip putting it on.. looks like Bursitis.

remove gear
cuss
complain
go home and ice bath, ice down, ultrasound therapy

ice bath, ultrasound therapy daily since then.. it feels much better.. shouldn't need cortisone shot.. hurts.. but less.

Will still compete Saturday, gonna show up and do what I do.




That will prolly be my last post in this log.. will start a new "off season" log when I get back from meet... after meet write up of course.

Thanks for all the support folks!

[Beverly McD.]

Best of luck! Hope the hip heals 100% and you kick ass at the meet. :rl:

[UHCougar05]

Do work and SFW this weekend G!

[P Bo]

Bust out your HOOO-RAH buddy. Leave it all out on the platform Saturday. Sunday's are a day of rest anyhow :)

[porkchop]

Time for a new log!

I'll start it soon. Thanks y'all!