Sasquatch on the gain train

Discussion in 'Training Logs' started by sasquatch, Nov 6, 2016.

  1. sasquatch

    sasquatch Moderator

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    The sasquatch is preparing to go to Florida in October 2017. Why Florida? To compete with other sasquatches, and maybe a gorilla or two, at the USAPL Raw Nationals in Orlando, Florida next October. There are several things that need to go into place that I am working on making happen.

    First, I need to get a new full meet total. Since I am 40 years old, I fall in the Masters age category and only required to just have a full meet total, and not a specific minimum. Basically I just have to squat, bench, and deadlift the bar. My coach/trainer and I have picked out my first full meet of the new year, which will be the Maryland Terrapin Open on February 25. Registration for the meet opens this coming Friday, so I need to sign up within seconds of the registration page becoming available. The plan is for the each of the opening lifts to be very easy in order to just get a meet total, and not bomb out. The rest of the lifts will be to get a better total at the end.

    Second, no one has yet set the USAPL Maryland men's 120+kg Masters age 40-44 deadlift only record. I will compete in a Push/Pull in either late spring or early summer to set this record. After that, I will not be competing again until Raw Nationals, just continuing to max out in the gym.

    The other items to get into place is just boring adult stuff.

    I will post on Monday my training starting from the beginning of this training cycle, which was mid-October.
     
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  2. OP
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    sasquatch

    sasquatch Moderator

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    Last training cycle ended right at the one year mark of me starting weight training, the beginning of October. My squat max was 315lb, bench 220lb, and deadlift was 370lb. My squat max was a 50lb increase from my last squat max from mid-July. My deadlift max was a 40lb increase from my last max. Bench only went up 5lbs.

    This training cycle started October 17. My accessory lifts are front squat, sumo deficit deadlift, and sumo block pulls, all at 5x5. Dumbbell accessories are dumbbell bench press, incline press, bent over rows, bicep curl, side raise, and front raise. These all start at sets of 3x8 and work up to 3x15 before moving up 5lbs and starting back at 3x8. Also do t-bar rows the same way. Cable accessories are leg curl, assisted dips, seated cable dips, tricep rope pulldown, and pec flys. Also seated calf raise, which uses plates. These are all done as 3x10, increasing the weight each week. By the last three weeks of my training cycle, the cable accessories reps are decreased to 3x8.

    For squat, bench, deadlift, and overhead press, my training schedule is two weeks each of 3x10, 3x8, 3x6, 4x4, and 4x2. Then it is either max out the next week, or deload for competition. The weight for the 1st week of 3x10 is around 70% of my one rep max. The 2nd week of 10s start 5lb more than what I finished the 1st week of 10s. The first week of 8s is 10lb more than what I finished the last set on week 2 of 10s. Also in one training session, try to go up at least 5lbs more than what I started the 1st set with.
     
  3. OP
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    sasquatch

    sasquatch Moderator

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    Now for some actual numbers.
    Week of October 17:
    back squat: 215lb 3x10 This is a 35lb increase from the last time I did 3x10.
    bench press: 150lb 2x10, 155lb x10. Never have I gone up in weight on bench for the first week of 10, and also make all reps. Usually I do a set of 10, then 9+1 and 7+3 or 7+fail.
    deadlift: 250lb 3x10, ridiculously easy. Stayed at this weight for all three sets mainly to work on correcting form to keep shoulders from going forward over the bar.
    overhead press: 95lb 3x10

    Week of October 24:
    bench press: 160lb 3x10
    back squat: 220lb 3x10
    overhead press: 100lb 3x10
    deadlift: 260lb 2x10, 270lb x10

    Week of October 31:
    bench: 170lb 2x8, 175lb x8
    squat: 230lb 3x8
    overhead press: 110lb 3x10
    deadlift: 280lb x8, 285lb x8, 290lb x6+1+1

    Also through each week, on two days I am not lifting I do things like standard push ups, hanging knee raises, now starting to be able to do hanging straight leg raises, farmer carries, kettlebell swings, tire flips, and beat the hell out of a tire with a sledge hammer. This is what I pretty much did tonight. On Sundays, I don't do shit.

    Tomorrow, election day Tuesdays, squats for Trump.
     
  4. OP
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    sasquatch

    sasquatch Moderator

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    Week of November 7:
    Squat 335lbs 3x8. Last cycle I was doing 335 for sets of 4.
    Bench press 175 2x8, 1x6+1+1. Right arm has moving slower on last set and getting fatigued.

    Shoulder press 115lbs 2x8 with first 6 strict press. Last set I messed up on and did 4+4. I got the first 4 on the last set as strict press. I messed up on setup for push press to finish the set due to muscle fatigue. I racked the weight for a minute and finished the last four strict press. Much stronger in the shoulders now. Last cycle I was only able to do 115 for sets of 4 push pressing some of those reps.

    Finished the week with deadlifts. 295x8, 300 2x8.

    Signed up for my first meet of 2017. It will be February 25.
     
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  5. Tzar

    Tzar

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    Your strength looks like it's practically multiplying. By the time you get to Florida you should be an unyielding juggernaut!
     
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  6. Iron

    Iron

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    Good luck
    What are you looking to get on this?
     
  7. OP
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    sasquatch

    sasquatch Moderator

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    Usually on squats and deadlift, by the time I hit sets of 6 and 4, I am doubling the volume for that weight from the last cycle. This is the first cycle where I did that during sets of 8.
     
  8. OP
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    sasquatch

    sasquatch Moderator

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    That is going to depend on when the next state level meet is going to be. Only the February meet has been announced, and that is a local level meet.
     
  9. Servo

    Servo

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    Gonna smash any competitions in Maryland?
     
  10. OP
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    sasquatch

    sasquatch Moderator

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    The competition in February is a local Maryland competition. As for smashing it, not so sure about it. I do know there is another guy in my weight class competing, and he has me beat looking at his last meet this past August. The roster should be out by the end of this month, so I will see how many are in my weight class.
     
  11. OP
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    sasquatch

    sasquatch Moderator

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    Week of November 14 did not go so well over all. I was able to bench and squat this week. 185lb for 3x6 on bench. Struggled getting through a set of 6 at 245lb on squats. First set I was able to get all six reps but not quite so good on depth. Second set on squats had to rack the bar at 4 reps then finish the last two reps a bit high. Mind you, my high is still lower than most gym rat's squat. They were a bit high as in, if I did it at competition, might get two white lights but definitely not all three. Third set of 6 on squats I racked after three reps then finished, but each rep was to full depth.

    I did not deadlift or overhead press this past week. I had a very sharp localized pain on the left side of my chest at lockout on first warm up set of deadlifts. Later it became apparent that I just had a minor strain to my chest muscle.
     
  12. OP
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    sasquatch

    sasquatch Moderator

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    I ended up having another rough week thanks to a head cold. Monday I was fine, and bench pressed 190lb for 3x6, good solid reps. Wednesday I started feeling like shit, and squatted. I was supposed to do 250lb for 3x6, but it was all I could do to get 225lb for sets of 3. Ended up doing 6 sets of 3 at 225lb and worked more on getting depth than the weight. Today, getting over the head cold and still feel rough. I went to the gym to deadlift. I was to start out at 315lb for a set of 6, with plans to see if I can get to 330 or 335lb for my third and final set of 6. Just picking up plates to load the bar tired me out. First set was 315 for 4, took a few seconds rest and got the last two reps. Took a long rest before the next set. 2nd set I got one rep, 2nd rep struggled with it, set it down. Rested another minute, then got 5 reps. Took another very long rest before the third and final set. At this point I basically said fuck it, I just want it done, and go home, don't care about how good the reps look. I got out six reps, unloaded the bar, and went home. 315lb is normally a very easy weight for me, and I would have ended at least 15 to 20lbs higher than what I started with. Also this is the first time I did 315lb beltless. You can see by the fourth rep it starts to get a little harder due to just being drained. I am taking the next two days off from the gym. Unfortunately that also means I have missed shoulder press for two weeks.

     
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  13. OP
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    sasquatch

    sasquatch Moderator

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    Last post was the day after Thanksgiving. It was not until a week later, this past Thursday, before I went back in to the gym. I started feeling better last Tuesday, but just did not have the energy until Thursday. Last Thursday I just did back squats and fronts squats. I did three sets of 5 at 225lb, which is still way down from the 245lb I was doing for sets of 6 the week before I got sick. A few weeks ago I was cranking out 225lb for sets of 10. The purpose was more to just do what I could, and not go a week of not doing anything. Saturday I came in and did bench press and some deadlifting. I was to do 190lbs for three sets of 5. I last did 190lb on Nov. 21 for sets of 6. I was able to get the first four reps no problem, but ran out of energy on the last couple of reps of each set. I then did three sets of 5 at 315lb for deadlifts.

    Tonight, I am feeling much better and have my energy back. Last week was supposed to be my first week of two for 4x4 for this training session, but it will start this week. I started the week off with overhead press, and will squat and bench mid-week. It has been two weeks since I have overhead pressed thanks to the cold that I got. I last did overhead press 125lb for sets of 6. I had to work my way up tonight since it had been a little bit since I overhead pressed. I did hit my last set of four at 125lb, all sets strict press. I am now somewhat back on track for overhead press. There is going to be alot of catching up to do on sets of four this Wednesday for squats. By the last set I should be right where I need to be for sets of four for this training cycle.
     
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  14. OP
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    sasquatch

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    First night back to really squatting since getting sick two weeks ago. Last real squat session was 245lb for 3x6. As mentioned in the last post, this is 1st week of 2 at 4x4. I was feeling great tonight, plenty of energy. Since coming back from being sick, my coach had me start my first set of 4 at 245lb because we figured I could easily get that and build from there for the rest of the sets. The first three reps was excellent. On the fourth rep, I got stuck and pinned at the very bottom and could not get up. I have never been pinned at the bottom and especially at 245lb. Any time I may have trouble is on a final attempt at one rep max and it is usually on my way up and I go forward a bit and mess up. We drop to 235lb for the other 3 sets of 4. Sucks because the beginning of November I was hitting 235 for 3 sets of 8. Mother fucker. Second week of 4x4 should be much better. I will be benching tomorrow night, and deadlifting Saturday.
     
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  15. OP
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    sasquatch

    sasquatch Moderator

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    This past Thursday I benched, and ended at 195 for sets of 4. Saturday I deadlifted. I did sacrifice some gains on deadlifts in order to do some Christmas card photos for my coach, and other various photos. Did end up deadlifting 315lb and holding for a good 15 to 20 seconds several times without the use of any chalk. I had my belt on, but it wasn't on tight, just for looks with the Santa suit. Afterwards I did 325lb for sets of 4. This was my first real week of training after coming back from being sick. I am hoping that this coming week I will be able to catch up to where I should be on this training cycle.
     
  16. OP
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    sasquatch

    sasquatch Moderator

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    Monday night was bench because on Monday night at my gym the squat racks are all full and the benches are empty. 2nd week of 4x4. First set was 195lb as the first rep was with start, pause, press commands. Then two sets of four at 200lbs, and last set of four at 205lb.

    Tonight was squats, and it is sucking. 4x4 at 240lbs. I can't seem to catch up to where I was before I got sick around Thanksgiving. I was smoking 245 for sets of 6. I should be around 260 or more for sets of four, especially my last week of 4x4. Sets of two start next week, so hopefully lots of catch up there.

    At least I am catching back up on bench press, and it appears my deadlift and overhead press did not suffer any while sick.
     
  17. OP
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    sasquatch

    sasquatch Moderator

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    Tonight was overhead press 4 sets of 4. Started off at 125lb for a set of 4, then 130lb for 2 sets of 4, all strict press. Last set was 135lb for a set of four. The first three reps were strict press, last rep was a push press. I did not bring down the bar under full control to start off the third rep, so it was a bit of a grinder, and had to do the last rep as a push press. I have one more week of overhead press this training cycle, and it will be for 4 sets of 2 and I should hit around 145 to 150lb. On the last week of 4x2 we remove overhead press.


    Last training cycle I finished overhead press at 135lb for a set of three push press.
     
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  18. OP
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    sasquatch

    sasquatch Moderator

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    I haven't posted much the last couple of weeks as the end of this training cycle sucked. At Thanksgiving I got a head and chest cold, and just really did not recover in the gym, then I I slipped on a wait floor at home and did a funny combination of side and front split and strained my left inner thigh muscle. I could squat no problem, but could not deadlift. Since the next competition is two months away, my coach and I decided no max out this time around and save that energy and just have a deload and reload week before starting a short cycle. This week was reload week. Tonight was the last night, and just did some reload and form work on deadlift. Since it was reload, I decided to give conventional deadlift stance a try during warm up as I am always sumo deadlifting. I can't conventional stance for shit. I can't unround my upper back, and my knees get in the damn way.

    Here is my conventional deadlift for your comic relief. Only did 135lb, and then said fuck it and switched back to sumo for the rest of warm up and working sets.
     
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  19. Ajax

    Ajax

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    Looking forward to following your progress. I'll be at Raw Nationals this year, too.
     
  20. OP
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    sasquatch

    sasquatch Moderator

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    Unfortunately I won't be making it to Raw Nationals. I am in the Masters 1 category, 40-50, and up through 2016 there was no minimum total. You just had to have a full meet total. After the 2016 Nationals, they changed things and added a minimum total. I think it is 1550lbs for my weight category. Not quite there yet. If I got to the minimum total it would be at a meet too close to the time of the Nationals.

    I have only been lifting for a year, and never weight trained before.
     

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