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  #41  
Old 10-23-2010, 03:08 PM
ElitePL242 ElitePL242 is offline
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bench day from 10/20:

bench, 62.5%
270x10

bench 2bd, 84.5%
365x6

speed bench
10x1 @ 52.5% + chains
225x10x1

8x3 @ 47% + chains
200x8x3

close grip
275x8
285x8
295x8

lateral raises
35x8
40x8

rear raises
60x8
60x8
65x8

r. twists
35x11
35x11

rotator cuff work


felt smooth. the 2 bd bench was tough, speed bench was tough, and the close grip was easy. i definitely needed speed work.
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  #42  
Old 10-23-2010, 03:15 PM
ElitePL242 ElitePL242 is offline
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deadlift day from 10/22:

deficit deadlift, 52%
320x8x3

rack pull, ~52.5%
w/ heavy SSR band (about 75lbs of tension at the top)
335x10

bent rows
335x10
335x10

db rows
110x10

3-second hold shrugs
435x10
435x10
435x10

good mornings
345x10

db curls
65x7, 55x7, 45x7, etc.


my lockout feels fantastic. my deficit sumo is feeling strong too. pretty sore from this.
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  #43  
Old 11-19-2010, 05:54 AM
ElitePL242 ElitePL242 is offline
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finished that 4 week speed cycle and took a week off to heal my hamstring which i stupidly pulled again.

started a new 6 week mini-peaking cycle. here's how the first day went:

bench day, 11/18

bench, 75%
325x8
325x8

close grip, 3bd
315x8
305x8
295x8

military
155x8

lateral raise
40x8

rear raise
65x8
65x8

r. twists
25x15

rotator cuff


my triceps were dead after the first two sets of close grip. didn't feel as strong today overall. pretty sore from this, except my triceps which is weird.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

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  #44  
Old 02-11-2011, 03:14 AM
ElitePL242 ElitePL242 is offline
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first off, i would like to apologize to everyone on this site for not being better at keeping this log updated. i almost completely lost motivation from work and school and needed a mental break, which thankfully came around. now i am 100% committed to this peaking cycle/meet coming up.

there are a little over 8 weeks until my meet on april 9th. i recently completed a prep/conditioning 4-week cycle and now am starting my 8-week peaking cycle. it will start with 75% and end around 96-97%. i am using the same maxes i used for my mini 6-week cycle (as seen in the post above) because i peaked out early for that cycle and never really felt 100% during it. i also added some modifications to my current cycle that should help out my sticking points, and peak me out better for the meet (ending at 97% instead of 95%).

bench day, week #1: 2/9/11

bench, 75%
325x8
325x8

2 bd bench, 80%
345x8

close grip, 3 bd
345x8
345x8
345x8

military
175x8

front raises
50x8
50x8

post. raises
65x8
65x8

russian abs (not to be confused with russian twists, i changed the name to remove any confusion)
35x14


felt pretty good during this workout. got all of the reps and my bench is actually feeling good for once. i attribute most of it to the prep cycle i did to help out my 2bd bench which is my sticking point, and my close grip which is leaps and bounds above where it used to be.


“anyone can give up, it's the easiest thing in the world to do. but to hold it together when everyone else would understand if you fell apart, that's true strength.”

^^ easily one of my favorite quotes.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #45  
Old 02-11-2011, 11:12 PM
bigbear6708 bigbear6708 is offline
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glad to see you are back!
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  #46  
Old 02-12-2011, 02:14 AM
ElitePL242 ElitePL242 is offline
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Quote:
Originally Posted by bigbear6708 View Post
glad to see you are back!
thanks man. it feels great.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #47  
Old 02-12-2011, 02:20 AM
ElitePL242 ElitePL242 is offline
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deadlift day, week #1: 2/11/11

deadlift, 75%
465x8
465x8

rows
365x8

shrugs
585x10

good mornings
365x8

curls
60x8


my deadlift didn't feel too good. it was more of a form issue that needs to be resolved now rather than later. basically i need to get my shoulders and hips to rise at the same time. the rest felt good, especially doing heavy weight again.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #48  
Old 02-15-2011, 02:35 AM
ElitePL242 ElitePL242 is offline
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squat day, week #1: 2/14/11

squat, 75%
490x8
490x8
490x8

ghrs
blue band (25lbs tension at top) x8
bbx8
bbx8
purple band (50lbs tension at top) x8

calves
275x15
275x15


squats felt really good today. i have to attribute this to a) my prep cycle that really shows how ready i am for this peaking cycle every time i workout and b) glute ham raises. with both of those things, i feel my squat improving. oh and stretching. i am finally actively completing a stretching regimen whenever i can to increase my flexibility which has always been a weak point.

with 1 week in the books, i feel really good about my bench and squat. now i just need to get my deadlift back to where it needs to be and it'll be smooth sailing. this peaking cycle is already going much better than the last mini peaking cycle i completed, but again, that's probably because of the genius prep cycle.
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"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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  #49  
Old 02-15-2011, 03:15 AM
bigbear6708 bigbear6708 is offline
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you are strong man! I am about to compete for the first time...any advice you could drop into my journal is much appreciated. Thanks in advance
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  #50  
Old 02-17-2011, 01:38 AM
ElitePL242 ElitePL242 is offline
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bench day, week #2: 2/16/11

bench, 78%
335x7
335x7

2 bd bench, 83%
355x7

close grip, 3 bd
355x7
355x7
355x7

front raises
50x9
50x9

post. raises
65x9
65x9

russian abs
35x13


bench still continues to feel great. even paused the last reps of my normal bench sets just for fun. another one bites the dust.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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