Arian's Rise to Power

[arian11]

Originally Posted by Commander

That is neat that the FSU Weightlifting Club is going to cover your expenses.

BTW, your gym plays crappy music, lol!

Regarding the squat, you are just above parrallel. If you have a strict judge, it will be red lighted. Try to go a tad deeper.

Haha, I know! 1 of the many things wrong with my gym. That's why I bring my iPod and blast my own music so I don't have to listen to it. Thanks for helpful comments. I have about a full month still left. So I should be able to get this new form down and get the necessary depth.

[arian11]

Day 19 - Workout 10 - 1/28/11

Early Afternoon Workout-
Deload Squat:
67%, 165 lbs x 3 reps x 3 sets

Deload Deadlift:
67%, 255 lbs x 1 rep x 2 sets

Late Afternoon Workout:
Heavy Bench Press:
Worked up to a 3RM, 185 lbs

Heavy Board Bench Press:
Worked up to a 1RM board press, 225 lbs


Unusual day. Worked out at Mike's garage first. Just did a deload because my adductors still hurt a bit. Worked on form though so it went well. Later on I had to meet with the FSU Weightlifting Club. They got money to pay for our expenses for our competition next month. The only downside is that they want us to come to their powerlifting practices on Wednesdays and Fridays. So I have to change my routine a little. I think I'm going to squat wed, bench fri, squat sat, and bench sun. Not sure where I'm going to throw in deadlifts, maybe sat. I'll keep you updated as it goes.

[arian11]

Day 20 - Workout 11 - 1/29/11

I'm working out with one of the girl's whose competing with us next month. She needs help with her form so I am teaching what I know. Spent most of the time teaching her squat and deadlift techniques. My left shoulder was actually hurting last night, I am really hoping these things don't stay till the meet. I did some light squats to feel out my adductor, but it actually felt alot better than yesterday. So I kept doing heavier triples and ended up doing 225 for 1. That will probably be my opener and it felt good with the new form, especially out of the bottom. Tomorrow is bench and military, might have to keep it light if the shoulder isn't 100%.

[arian11]

Day 21 - Workout 12 - 1/30/11

Bench Press:
155 lbs x 3 reps x 3 sets

Military Press:
90 lbs x 3 reps x 3 sets

Dips:
BW x 12 reps x 3 sets

Shoulder felt good warming up but my triceps were still alittle bit sore from all the board work on Friday. So I just kept it light and did 3x3 with about 75%. Off till Wednesday, which should be squatting heavy doubles if my body feels 100%.

[arian11]

Day 24 - Workout 13 - 2/2/11

Heavy Squat:
45x8
95x5
115x3
135x2
155x1
175x1
195x1
215x1
225x2 http://www.youtube.com/watch?v=D1QoTZEAtqc
225x2 http://www.youtube.com/watch?v=itEkwn_Lxro

Heavy squats felt pretty good today. Did my warm-up like I would do for competition, felt good. 225 for 2 felt good but times, but I noticed something when I watched the videos after. If you look at my feet during the bottom part of the squat, you can see my heels come off the floor a bit, especially on the 2nd set. This means that I am not keeping the weight on my heels and falling forward onto my toes. It probably won't be something I can fix for competition, but it is good to know for the future. Fixing this in the future will definitely make my squat stronger. That's enough analysis for one day, heavy bench press on Friday.

[arian11]

Day 26 - Workout 14 - 2/4/11

Heavy Bench Press:
45x10
95x5
135x3
165x2
185x2
195x2 (Where I thought my 2 RM max was but it flew up fast)
205x2 (New 2 RM max and it felt good)
210x1 + 1 Miss (Just couldn't get my left hand to keep going up with my right hand)

Heavy Board Press:
4-Board:
225x3
225x3

I'd definitely call it a successful day today. Went 10 lbs higher than expected for my 2 rep max. And if I knew I would get 195 and 205 for 2, I probably could have planned my attempts better and hit 210 for 2. Looks like my bench is at its peak, which is great. Can't wait to see how good my squat is going to feel tomorrow.

[arian11]

Day 27 - Workout 15 - 2/5/11

Heavy Squat:
45x8
95x5
135x3
165x1
185x1
205x1
225x1
235x1 (Leaned forward some)

Speed Deadlift:
45x6
135x3x3

Tried out a faster warmup this time for squats and it felt good. Rest times were about the same but I took better jumps. I know sometimes they rush the warmups at competition so this method might be more efficient. 235 felt pretty easy though I made it a bit more difficult by leaning forward more than usual. If I focus on staying vertical, I know I can break my gym record of 255. Did some light speed deadlifts just to see where my speed was at and practice my set up and form.

On a side note, one of the "personal trainers" for the gym came and stopped us during our sets to tell us that personal training is not allowed. I explained that we are with the FSU Weightlifting Club and that I was only having her practice the commands for our competition but I don't think she really understood. She said what we were doing was dangerous, which was hilarious in its own. It was even funnier that the guy in the rack next to us was doing quarter squats with 245 and having 2 girls do quarter squats with 135. Some people just make me wonder.

Paused Bench Press tomorrow.

[arian11]

Day 28 - Workout 16 - 2/6/11

Heavy Paused Bench Press:
45x8
95x5
135x1
165x1
185x1
195x1 (Slow, but smooth)

Everything felt good. 195 for 1 is actually more than I did at the last competition. So I know I can hit that while listening to Katy Perry and no outside motivation, lol. I am feeling very confident with my squat and bench for this competition. We'll see how deadlift feels on Wednesday.

[bigbear6708]

Your squat form looks pretty tight. I think any inconsistencies with form are from being at such a high percentage. Keep hitting it hard, your work is paying off!

[arian11]

Originally Posted by bigbear6708

Your squat form looks pretty tight. I think any inconsistencies with form are from being at such a high percentage. Keep hitting it hard, your work is paying off!

Thanks for the support brotha! Maybe one day I can squat and deadlift like you.

Day 31 - Workout 17 - 2/9/11

Deadlift Opener:
45x10
155.3x5
265.5x4
309.6x1
331.7x1
351.7x1
361.7x1

Worked up to my deadlift opener today. This will be my last deadlift workout before competition. Everything felt good. The numbers are alittle weird because I was using kg plates. I've hit 385x1 a couple times now so I know I can hit that for a 2nd attempt. Not sure right now what I will attempt for my 3rd attempt. I wanna break 400 but we'll have to see how the 2nd attempt goes come competition time. Paused bench opener on Friday.