Commanding My Body

[Commander]

Monday:
11 minutes GPP
Barbell Complex 75 lb
Jump Rope, bodyweight exercises, etc.

[Commander]

Last Night:

Squat 240 lb 3x5
Bench 225 lb 3x5 (final rep paused for competition prep)
Deadlift 376 lb 1x5 (got a little hard, form broke down slightly on last rep, but I am still going to 381 next workout)

All lifts are personal records for 5 reps (as they have been every week!). This whole experiment with Rippetoe has been AWESOME...I never thought I get gain this much strength in so little time.

Other work:

Decline Leg Raises BW x 12, 10, 8
Dips BW + 45lb 1x8

Rack Bench 278 lb 4-5 inch ROM (top end) 2x5
Rack Pull 448 lb (felt weak, I intended to do 473) 4-5 inch ROM (top end) 2x4

On the Deadlift and Rack Pull, I held the final rep for added grip strength.

Today is Wednesday, which means I bump up by one rep on my Synaptic Facilitation Training (Pavel). I do one set in the morning, afternoon and night.
Chins BW 3x9 (one set down as towel pull-ups, I can finally do a full set holding the towel!)
Dips BW 3x7

[superbilt]

Just make sure you read the rules before you enter the competition because diff feds use different rules such as squat depth.

[Commander]

Originally Posted by superbilt

Just make sure you read the rules before you enter the competition because diff feds use different rules such as squat depth.

Cool, good advice, luckily, I will also have my father-in-law helping me and he is a seasoned veteran of powerlifting.

Feeling sick today, going to skip my workout. Too many times in the past I have pushed through only to get sicker. Not playing that game this time.

[Jinxplayer]

I love squat, deadlift, bench days!

[Commander]

Meet: Steel City Challenge
Federation: ADAU
Date: January 10 2009
End Date: January 10 2009
Type of Meet: BP, DL
City: Monroeville
State/Province: PA

The stated mission of Anti Drug Athletes United is to "promote RAW Drug-Free athletics in many sports, with the main concern being POWERLIFTING". The ADAU sanctions only raw and drug tested meets. Events include full powerlifting meets to bench press to push/pull meets. You'll find most events take place in the Northeast and Midatlantic states.
Drug Testing
All meets are drug tested.
Equipment
All meets are raw. Knee and wrist wraps are not allowed.

http://www.powerliftingwatch.com/pow...city-challenge

[superbilt]

I can agree with no knee wraps because they help you squat more. However, wrist wraps offer no strength increase what-so-ever. However, they protect you wrists on all the lifts. I never used wrist wraps until I few months ago after I was sick of my wrist hurting on any pulling exercise. Now, I have no wrist pain anymore. They are just like a belt because they offer protection.

[Commander]

Originally Posted by Jinxplayer

I love squat, deadlift, bench days!

You bet man, I love 'em!

Originally Posted by superbilt

I can agree with no knee wraps because they help you squat more. However, wrist wraps offer no strength increase what-so-ever. However, they protect you wrists on all the lifts. I never used wrist wraps until I few months ago after I was sick of my wrist hurting on any pulling exercise. Now, I have no wrist pain anymore. They are just like a belt because they offer protection.

I noticed the rules don't mention belts, I am going to ask my father-in-law about that one. I don't currently use a belt, but if it will help me max out, then I may consider it.

[Commander]

My sickness moved from my throat to my sinuses and I had to skip Saturday's workout too. I am still not feeling tip-top and working a midnight shift last night didn't help. I hope to workout Tuesday evening.

I wanted to do something on Saturday without taxing my body so I made a complex of corrective, assistance (for deadlift, bench, squat), and core exercises.

The goal was not hypertrohpy as you can tell from the poundages, it was to get my heart rate up and improve certain patterns of motion. I call it....

My Corrective Complex:
Start with - 22lb DB, 25 plate, 65lb Barbell

Swiss Ball Step Offs – 20 reps

1 Arm Military DB Press – 10 each side

Single leg split squat or reverse lunge – 10 each leg

2 point - 1 Arm DB Row - 10 each side (hit core, because I was not supporting my torso)

Plate Out Front Squat, 25lb – 10 reps

T-Push ups – 5 each side

Reverse Hypers – 10 reps

Step-ups 22lb DB – 10 each leg

Swiss Ball Step Offs – 10 reps

Box Squats 65lb – 10 reps

Floor Press 65lb – 10 reps

Kneeling Squat 65lb – 10 reps

Single Leg Deadlifts 22lb DB – 10 each leg

It took a little under 10 minutes from start to finish, I didn't rest between exercises.

Edit: I may try adding overhead squats and facepulls with external rotation

[Commander]

Current diet: (from Nov 11th to now)
Current diet:
Calories 3889
Fat 142
Carbs 401
Protein 247

My bodyweight has been steady over the last 2 weeks (about 190), so I am upping the calories in an effort to gain weight to take full advantage of my weight class.

New diet:
Calories 4160 (plus 271)
Fat 141
Carbs 463
Protein 256

Furthermore, I just purchased some BCAA powder. It will be the first time I have supplemented with it. I am taking 4g serving (2:1:1) with breakfast shake and 8g serving at night. I will take 4g pre-workout and 8g post workout in addition to one scoop of whey.