hoose's 531 six month experiment.

Log workouts, diet, goals, and personal bests

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hoosegow
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Post by hoosegow » Sun Aug 30, 2009 4:04 pm

Deload week.

hoosegow
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Post by hoosegow » Sun Sep 06, 2009 6:05 pm

I still don't know what the hell I'm doing preparing to compete. I figure I'm just going to train normal up until the last week and then just go in for a real light session the last week.

This month - bench is based on a 420 max. I did a set of 10 at 320. I switched from a suicide grip to a traditional grip to get used to it for the meet. Elbows felt weird. I did a pause at the beginning of the last set to help me figure out where to start my lift off. I'm still thinking 350. Next week, I'll give that a go to make sure I can get it up with the pause at the end.

Aux work 5X10 at 205 on incline bench
5 X 10 Kroc rows at 90 lbs.

hoosegow
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Post by hoosegow » Tue Sep 08, 2009 8:28 pm

Feeling very shakey on my squat depth with my upcoming meet. I am going to drop weight on my squat max when it is all said in done. I think I am now getting lower than needed, but I feel extraordinarily week right at parallel. I feel stong as hell at about two inches above depth (video you've seen Doc), but I'm nervous as hell about making depth.

420 for 3 reps when it should have been at least five. I've been up since 3:00 a.m. and drove 360 miles and then was on my feet for five hours before I lifted at 6:00 pm. I'd like to say that had something to do with it, but I am not very confident. I'm thinking 420 will be my opening lift.

hoosegow
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Post by hoosegow » Sun Sep 13, 2009 3:45 pm

I have my openers down:
Squat 425
Dead 450
Bench 350

I got all three with relative ease (hitting 350 on bench with pause and cranking out 5 more reps after that today) and am thinking this is on line for what the recommendations were on my meet advice post. Here are my planned three lifts:

Squat 425-450-475
Dead 450-475-500
Bench 350-375-400

My goal is to hit 1300 total and everything after that will be gravy.

hoosegow
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Post by hoosegow » Mon Sep 14, 2009 6:32 pm

Hit 435 on squat that I was assured was about an inch below parallel and it felt light.

hoosegow
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Post by hoosegow » Sat Sep 26, 2009 11:20 am

Okay I'm at my meet taking it ez before my first attempt.here's hoping for 3 white lights.

hoosegow
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Post by hoosegow » Sat Sep 26, 2009 11:47 am

First lift good. Now I can bust out and go heavy.

hoosegow
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Post by hoosegow » Sat Sep 26, 2009 11:49 am

Hit 475 on second attemp. Gonna scratch the third - tweaked my right thigh.

hoosegow
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Post by hoosegow » Sat Sep 26, 2009 1:52 pm

402.5 bench

hoosegow
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Post by hoosegow » Sat Sep 26, 2009 4:55 pm

457 on deadlift. I wanted to hit a 1400 lb total so I went for 527 on my last lift and crapped out. All in all:
1334 pound total.

I met my minimum lift total of 1300, though I could have gotten close to 1350 and maybe have met my 1400 pound total if I didn't tweak my thigh.

I met my bench goal of 400. This meet was a down, lift, rack meet and the pause at the bottom was at least a full second.

Can I mention I won my class if I was the only one in it? SHW, Raw, Open. I don't think it counts, but...

hoosegow
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Post by hoosegow » Tue Oct 06, 2009 6:37 am

Back to the experiment after taking last week off

Bench day 3X5 - last set 325 X 9

Aux work - Chains (cuz I enjoy them)
Rows

hoosegow
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Post by hoosegow » Tue Oct 06, 2009 7:12 pm

3X5 squats - last set 395 for 8 reps

I dropped my maxes and didn't push it because of my quad. I got through it with just a little discomfort. I used my squat briefs for support. I'll probably finish this cycle with them and then put them away for awhile to concentrate on depth.

Aux work - leg press, ham curls, and calf raises for S and Gs

hoosegow
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Post by hoosegow » Thu Oct 08, 2009 7:50 pm

205 for 9 reps on the last set.

Bradford presses and various grip chin-ups for aux work

hoosegow
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Post by hoosegow » Mon Dec 07, 2009 7:34 pm

Wow. I really dropped the ball on keeping up with my log. I finish my cycle experiment this month. I am on the 3X3 week. Up until last week, I had three really bad weeks and was getting very discouraged. Everything hurt and I felt really weak. I have been feeling so much better.

So bench today
Last set I got 6 reps at 355.

Aux work was chains and rows.

hoosegow
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Post by hoosegow » Tue Sep 28, 2010 4:37 pm

I'm losing my enthusiasm to improve my knowledge base so I decided to start tracking this again.

Yesterday
Prowler work at lunch.

Bench 531 week
Last set 405 X 2

Aux work
5X8 #275 1 board presses pause reps
Rows

Todays work got me to thinking about one of the reasons I think we stall out. I think we get comfortable with the weight we push and don't really give a max effort. I know I lift alone most of the time and I don't want to get hurt so sometimes I think I leave a rep in the tank.

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