IPF Jr Worlds 2012 Prep

Week 3, Monday PM:
Squat, 5ct pause... Measured it to be about 6-7seconds at the bottom... This was hell!
235 2x5
305 4x4
Very light weight which makes it less stressful on me I think.  But, really is hitting my weakness - without the pop off of the bottom I really have to grind through that weak middle zone.  This is going to pay dividends for sure.  Also, certainly works on stabilizers and maintaining a proper back position in the lumbar and thorasic spine.  Found that when I really gripped the bar and pulled it in, tensed the shoulders, back, and biceps then I would come up faster.

Bench:
195 x5
235 x5
275 2x5
305 3x3
325 2x2
Good session.  Speed was mostly good but was having trouble with the bench I was using so felt like I was slipping around a bit.

Then of course some flyes, curls etc...

IPF Jr worlds 2012 Prep

Week 2, Sunday:
Recovery day!
Bench with band hanging 25 plates: 95 2x10, 145 3x10
Squat with band hanging 25 plates: 145 5x10
Jump from paused bottom: 5x4
Rope climbing machine: 5x20

Good session.  Did a contrast shower, foam rolling, and stretching as well.  Feel fresh.

IPF Jr Worlds 2012 Prep

Week 2, Sunday PM:
Squats:
225 x5
275 x5
325 x5
*belt
375 x5
*wraps - grippers
425 x5
445 x5
465 x5 - PR and very reasonable.  Frankly, it seemed like ~455 is a good weight for my 70% belt wrap sets.... A bit puzzling but hey, I got nothing wrong with sudden, inexplicable gains in strength.

IPF Jr Worlds 2012 Prep

Week 2, Friday PM:
Bench (was pissed off at some shit so was an idiot today)
195 x5
235 x5
285 x5
295 x5
305 x5 - 5rep PR
315 x4 - called it at 4... Still a 4rep PR

Axle bar, deficit deadlift:
95 x5
145 x5
195 x5
245 x5
295 x5
345 6x2

life was pissing me off as I said.  Stupid thing to do today but w/e.  I have things setup for starting next monday and training will be much smarter.  I really want to get some good PRs at worlds and training random, unplanned mish'mash isn't going to get me there.

IPF Jr Worlds 2012 Prep

Week 2, Friday AM:
Squat:
235 x5
285 x4
325 x3
*belt
355 x3
395 2x3
*wraps
465 2x3
505 2x2
Felt slow today.  My back felt a bit twingy for some reason.  Still a decent session.

IPF Jr Worlds 2012 Prep

Week 2, Thursday 4pm:
Bench:
205 x5
235 x4
265 2x3
295 2x3
325 2x2
355 2x3 - 2bd
375 2x2 - SS
395 x3 - SS PR
375 2x3 - 3bd
325 2x4 - 2bd
285 x4
Then felt supper tired so stopped.  17/20 planned sets performed + the top set.  This felt like plenty.

Then 2 sets of chest flyes/rear delt flyes/hammer curls.  Feeling awesome!  Backloading is working well for me I think.  The key: As many carbs as I can possibly consume at night.  Seriously...  This was last night:
6 cookies
Ice cream cone
2 1/4lb hamburgers
french fries
over 1L milk
2 slices of banana bread
2 scoops of whey

That was all consumed between 6-9:30pm... And somehow, I have lost 1kg and am now 93.4kg in the morning hahahaha!

IPF jr Worlds 2012 prep

Week 2, Wednesday PM:
Deadlift:
135 2x5 - conv
225 2x5 - conv
315 2x5 - conv
425 x5 - switch to sumo
455 x5ish - PR... Though the 3rd doesnt count due to plate falling off mid rep...
495 x2 - Hell yes.  Strongest my pull has ever been!

Behind the neck strict OHP:
45 x12
65 x10
85 x8
105 x6
125 x5
145 x4
165 x3 - PR


Wasnt planning, but went again because the GF really wanted to...
Jump rope: 6x70 for HIIT... I hate cardio.  My conditioning is slowly getting better.

Cable rows:
120 x12
150 x10
180 x8
210 x8
240 2x7

2 sets if curls, rear delts, chest flyes for prehab.

IPF Jr Worlds 2012 Prep

Week 2, Tuesday PM:
Deadlift:
225 x5
315 2x4
405 5x3 - joke weight now

CGBP:
185 x5
225 x5
265 3x5 - ran out of time

Good easy session.  Unfortunately i ripped a callus on my pinky somehow...

IPF Jr Worlds 2012 Prep

Week 2, Tuesday noon:
Bench:
185 x5
235 x4
275 x3
290 x3
305 x3
320 2x3 - good speed other than 6th rep
335 2x2 - bit too slow
275 2x3 - with 25lb chain and medium grip
135 x25
Did some curls, rear delt etc.

IPF Junior Worlds 2012 Prep

Week 1, Monday PM:
2-3ct Pause squats:
235 x5
285 x5
325 2x5
*belt
355 2x5
375 x5 - very loose grippers.

Quite reasonably easy session.  Did some (very) easy cycling after getting home for active recovery and to prevent as kstarr calls it 'adaptation error'.  Whenever I take the time to do something like that it always pays off the next day and next session.

IPF jr worlds 2012 Prep

Week 2, Monday AM:
Squats:
235 x5
285 x4
325 x3
*belt
355 x3
405 2x3
*wraps - grippers
465 2x3
495 x3 - Best set of the day.  Coulda done 5 at least.

GM: 145lb 3x6
Front squat: 145lb 3x4

Few minutes of walking.

IPF Jr Worlds Prep 2012

Week 1, Sunday:
Recovery session:
Bench - band suspended 25lb plates:
95lb 2x20
145lb 2x10

Squat - same setup:
95lb 2x20
165lb 2x10

Dips: Few sets with bands.  Bands work well for dips.  Really overload the triceps to finish without putting too much strain on the shoulders at the bottom of the movement.

Post Nationals Training

Decided to start a training blog as I can't deal with T-Nation anymore!  Had my first CPU Nationals 10 days ago and went:
BW: 92.7kg
sq: 280/300x/300
bp: 190/200/205x
dl: 240/257.5/267.5
Total: 767.5kg

Started training right away really.  Here is post nationals training thus far:

IPF Jr Worlds 2012 Prep:
Week 1, Monday AM:
Squat:
235 x5
325 3x5
*belt
375 3x3
Still tired from Friday so taking it easy.

Bench:
195 x5 - MG
235 x5 - MG
285 3x4 - MG
325 2x2 - Comp grip
345 2x3 - Comp grip, 2bd
Also, still sore so nothing spectacular.

20 weeks of training here I come!


IPF jr Worlds 2012 Prep:
Week 1, Monday PM:
CGBP:
185 x5
225 x5
265 4x4

Axle bar deficit deadlifts (25lb plates):
95 x6
145 x5
195 x5
245 x5
295 2x3
345 3x2

Still tired but a reasonably good session actually. Bench was fast and pulls felt easy other than grip.


IPF Jr Worlds 2012 Prep:
Week 1, Tuesday AM:
Conditioning:
'grace' clean and press - 105lb x30 (6:10)
Dips/Pullups - 3 sets each
Sandbag throws for 5 mins... Did like 8 cause the bag was so heavy hahahha
Skipping: 140 - frick skipping is death!
Took about 30min for the whole thing


IPF Junior Worlds 2012 Prep:
Week 1, Tuesday PM:
CGBP with bands - about 70-85lb at the top maybe, not really sure. Also, not sure I like bands. Will try again and decide if they are worth it. Dislike the fact that they alter bar path.
135 x5
185 x5
225 5x3

Bent over rows. Supposed to be pendlay rows but not nearly that strict hahaha:
155 x10
175 x10
200 2x10
175 x10
155 x10

Great session. Feel good! Time to rest bench for a couple days for sure. Squats tomorrow!


IPF Junior Worlds 2012 Prep:
Week 1, Wednesday afternoon:
Behind the neck OHP (strict, like always):
45 x12
75 x10
100 x8
120 x6
135 x5
145 x4
155 x3
165 x2 - I think this is a PR. Or close anyways

Wide neutral pullups: 6x4

Front squats:
135 2x5
225 2x5
275 5x2+3 high bar backsquats

1 min plank with 45lb on back

Then I was out of time.


IPF Junior Worlds 2012 Prep:
Week 1, Wednesday late PM:
11 minutes of band work... Tougher than I thought.

Rowing x100
Chest press x50
Squats x30
Rear delt flyes x30
Curls x20
OHP x30
Bit more... Can't remember


IPF Junior Worlds 2012 Prep:
Week 1, Thursday noon:
Deadlift with smooth bar:
225 x5
275 x5
325 x4
375 2x3
425 7x2

Rowing 1000m in 5min
Elliptical for 3min

Felt sore in the hips. Still not bad.


IPF Junior Worlds 2012 Prep:
Week 1, Thursday PM:
Squats
235 x5
285 x4
325 x3
*belt
345 x3
395 5x3
Not bad.

GM: 145lb 4x10

Good session. Need rest now.


Thursday before bed and friday AM I did 5min of band work. Rows, ohp, GM, presses etc.


IPF Junior Worlds 2012 Prep:
Week 1, Friday noon:
Bench:
205 x5
245 x4
285 2x3
315 5x3
345 3x4 - 2bd

DB bench, low incline: 50lb x20
Chest flyes: 15lb 20

Done. Felt good.


IPF Junior Worlds 2012 Prep:
Week 1, Friday noon:
Bench:
205 x5
245 x4
285 2x3
315 5x3
345 3x4 - 2bd

DB bench, low incline: 50lb x20
Chest flyes: 15lb 20

Done. Felt good.


IPF Junior Worlds 2012 Prep:
Week 1, Friday PM:
Conditioning:
'grace': 135lb x30 clean and jerk in 7:40... death
Jump rope: 70x4
Incline bench: 135 2x5, 185 2x5, 225 2x3, 250 x1, 275x1 PR
Dips x10, then felt super tired so stopped.


IPF Junior Worlds 2012 Prep:
Week 1, Saturday AM:
Squat:
235 x5
285 x5
325 x5
*belt
345 x5
375 2x4
415 2x3
440 x2 - PR

GM: 2x10 145lb
Front Squat: 2x5 145lb
Walking 500m

Good session. Squats felt strong. Other than that weird middle sticking point I could really do like 6 reps with 440. I need to figure out how to deal with that freezing point. My squats always fly out of the hole, freeze in that middle range, then finish fast. I am contemplating high box squats but I loathe high squatting. We will see. I am also considering doing something Tuscherer suggested. He said that if you have a region you are weak at and are poor are powerin through, you should consider doing fewer sets (80% 4x4 instead of 5x3) so that you spend more time in that weak range and thus build strength there better rather than glossing over the weakness.


IPF Junior Worlds 2012 Prep:
Week 1, Saturday PM:
Conventional deadlift:
135 2x10
185 x8
225 x6
275 2x5
325 2x5
375 2x5
275 x15 - conventional

OHP:
45 x12
65 x10
85 x8
105 x6
125 x4
145 x3
165 x2
182 x2 - Huge PR!

Pullups: 4x5


What an insane first week of training!  Feeling great.  Started backloading and like it thus far.  Will try for 4 weeks and evaluate results.  Hope to be 94kg 6-8% bodyfat by worlds.  Been like 4-5% before so shouldnt be too difficult.  After worlds, I sense a 10kg increase and taking on the 105kg class!