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.