Doollas's Power Blog

5-25-11 Meso 3/Block 2/Week 1 Upper 1

2011-05-25T12:22:00.000-07:00

Low Stress, 5% Fatigue

Pause Bench x 3 @ 9-10:
275 @ 8
295 @ 9
305 @ 10
295 @ 9.5
295 @ 9.5
295 @ 10

Incline BP x 3 @ 9-10:
185 @ easy
205 @ easy
225 @ 9.5
245 @ 10
225 @ 9
225 @ 9.5

Shoulder Press/Incline DB Press:
4 x 15 x 50's

Pullups:
5 x 12, 8, 8, 8, 8 x BW

Not too bad. Really gotta get my bench up. In any case, I think if I get a bit weaker, I could still match or increase my meet bench in July, as I really F-ed up that 347 (got the press, but screwed up the rack). I could maybe get 2.5 more kilo's than the 152.5 I got whites on.

5-24-11 Meso 3/Block 2/Week 1 Lower 1

2011-05-24T20:48:00.000-07:00

Start of intensity block, still no belt (will add next week)

Low Stress, 5% Fatigue

Squat x 3 @ 9-10:
315 @ easy
410 @ 9
440 @ 10
460 @ 10
435 @ 9.5
435 @ 9.5
I was at a Gold's where the racks were setup such that I was forced to face the mirrors. This threw me off on the first sets and a little less on the latter sets. The 460 wasn't too hard and I was probably good for more. Seeing as how my best belted 3rm was 475, I was pretty stoked about this.

RDL's x 3 @ 9-10:
315 @ easy
405 @ 7
500 @ 11 (2 reps)
460 @ 10 (held the bar at top for about 10 breaths...alpha)

Decline Abs:
5 x 8 x 25 (switched to on the chest after first 2 sets)

Midwest humidity...was sweating more than anyone else in the gym. In my soaked clothes and chucks I weighed in at 246 after my workout. This probably puts me in high 230's in morning naked.

I'm contemplating what to do for July meet. I will try and keep the carbs low, and maybe to a bit of cardio the next few weeks on travel, but that's soooo tough. If I can keep myself under 240, then try to lose 10 lbs in the last month before the meet, then 10 lbs of water for 14-hour weigh in...I might try to do 220 weight class. Thoughts?

5-20-11 Meso 3/Block 1/Week 3 Upper 2

2011-05-24T12:29:00.000-07:00

Got a 7-day pass at a "local" Gold's. Was driving and flying all day so was super tired.

High Stress, 10% Fatigue (not actually this much stress cuz I took it easy after traveling)

CGBP x 5 @ 9-10:
Worked up to one or two sets at 265, then back down to 245 for a few more sets.

OHP x 5 @ 9-10:
Worked up to 155, then back down to 135.

Pullups and straight arm pulldowns.

Cut it here...weak as fawk.

5-18-11 Meso 3/Block 1/Week 3 Lower 2

2011-05-24T12:26:00.000-07:00

High Stress, 10% Fatigue

Deads vs 100 lbs Resistance x 5 @ 9-10:
315 @ 7
365 @ 9
405 @ 10
365 @ 9
365 @ 9.25
Had to use straps cuz I picked a hole in my hand.

Pjavascript:void(0)ause Squats x 5 @ 9-10:
315, 365, 315, 315, 315 (6 reps)
My hips and back were feeling funky so I was hesitant to do anything, but decided to keep it light. These were still tough.

Some side abs and recovery work.

5-17-11 Meso 3/Block 1/Week 3 Upper 1

2011-05-18T20:13:00.000-07:00

High Stress, 10% Fatigue

Pause Bench x 5 @ 9-10:
225 @ easy
265 @ 7.5
280 @ 9
280 @ 9
280 @ 10.25
250 x 4 @ 10.25

Incline BP x 5 @ 9-10:
185 @ 8
205 @ 9.25
185 @ 8
185 @ 8
185 x 10 (lol wut?)

DB Shoulder Press:
4 x 12 x 50, 50, 45, 45's

Seated CG Rows:
5 x 12 x 150, 180, 180, 180, 180

5-16-11 Meso 3/Block 1/Week 3 Lower 1

2011-05-16T19:45:00.000-07:00

High Stress, 10% Fatigue

Squats x 5 @ 9-10:
365 @ 9
405 @ 10
405 @ 10
365 @ 9.5
365 @ 9
365 @ 9.5
fml I HATE 5 rep squats at elevation on a diet with a sunburn after a day of hiking and a long day at work.

RDL's x 5 @ 9-10:
315 @ 8
365 @ 9
365 @ 9
405 @ 9.5
405 @ 9.5
365 @ 9.5

Skipped box squats...I got enough leg work in.

Decline Abs:
5 x 8, 8, 8, 12, 12 x 25

Contrast shower and I will now die this evening.

5-14-11 Meso 3/Block 1/Week 2 Upper 2

2011-05-14T16:53:00.000-07:00

Medium Stress, 5-7% Fatigue

CGBP x 3 @ 8-9:
275 @ 8
275 @ 8.5
275 @ 8.5
275 @ 8.5
275 @ 9.25
260 @ 8.5
260 @ 9
I was reducing the time between sets to hit my fatigue percent and keep my workout time down. I was pausing lots of these reps too and doing a full lockout.

OHP x 3 @ 8-9:
135 @ easy
155 @ 7.5
175 @ 8.5
175 @ 9
155 @ 8
155 @ 8.5
155 @ 8.5
155 @ 8
155 @ 9.25
Again, was rushing these to hit my fatigue in a reasonable time.

JM Press x 3 @ 8-9:
135 @ easy
155 @ 7
175 @ 8
195 @ 9
185 @ 9
This was my first time ever doing these heavy and it is kind of weird. Unless I'm doing a light weight it's hard to actually work the muscle. I think at heavy weight it works the CNS more than anything, and gets your elbows used to lots of stress. I did some high-rep sets @ 135 later on.

Pullups:
5 x 8 x BW, 10, BW, BW, BW (had to cheat a little on the last few)

Curlz:
3 x 8 x 35's

A little recovery workout. Will go on hike tomorrow with special lady.

5-13-11 Meso 3/Block 1/Week 2 Lower 2

2011-05-14T16:48:00.000-07:00

Medium Stress, 5-7% Fatigue

Deads vs Resistance x 3 (50 lbs chain + mini's*):
225 @ easy
315 @ 7
405 @ 9
405 @ 8.5
405 @ 8.5
405 @ 9
405 @ 9
Stopped here because I was too lazy to actually take off the 45's and add weights to reach my fatigue percent. *The minis were wrapped around dumbells such that I would imagine the tension at top was about 30-40 lbs. Next time I'll just double them giving me about 45 lbs at the top. My gym isn't really setup for using my monster mini's cuz they are so long.

Squats...back and hips were heading towards disaster, so I quit early and just did recovery work, some light abs, and some good cardio (bout 40 min in total on the stairmaster).

My cardio is getting up there pretty good, and weight is sitting in low 230's.

5-11-11 Meso 3/Block 1/Week 2 Upper 2

2011-05-11T20:53:00.000-07:00

Medium Stress, 5-7% Fatigue

From EC I was raging. I was pacing and going crazy...even later when I was yawning and tired I was still hyper as hell...weird feeling.

Pause Bench x 3 @ 8-9:
275 @ 7
295 @ 8.5
295 @ 9
295 @ 9
280 @ 8.5
280 @ 9
280 @ 9

Measured my stroke with 125 lbs, was 10.5". Pretty solid, but will work on getting it to 10" @ 220 lbs with maximal load.

Incline Bench x 3 @ 8-9:
205 @ 7
225 @ 9
210 @ 8
210 @ 8.5
210 @ 8.5
Quit there but had a few more sets in me. Really gotta get my incline up. I may start with this movement next week.

DB Shoulder Press:
3 x 10, 8, 10 x 55, 65, 55
Was pretty tired at this point.

Close-Grip Seated Rows:
5 x 12 x 180

Conc Curlz:
4 x 8-10 x 35, 35, 30, 25

Some stretching of lower body. Solid. Loving carb backloading. I think I can get to 220 without losing too much strength, maybe 5% or so (actually 230 lbs wet and will cut 10 to 220 night before meet).

5-10-11 Meso 3/Block 1/Week 2 Lower 2

2011-05-10T20:18:00.000-07:00

Medium Stress, 5-7% Fatigue

Squat x 3 @ 8-9:
315 @ easy
365 @ 7.5
405 @ 8
430 @ 9
430 @ 9.25
405 @ 8.5
405 @ 9
Was reducing time between sets so had I waited more, I could have done better at 430.

RDL's x 3 @ 8-9:
315 @ 7
365 @ 7
415 @ 8.5
415 @ 9
390 @ 8.5
390 @ 8.5

Box Squats x 3 @ 8-9:
315 @ easy
365 @ 7
405 @ 9
380 @ 9
380 @ 8.5

Decline Abs:
5 x 10 x 25

30 min light cardio.

Pretty hardcore.

5-7-11 Meso 3/Block 1/Week 1 Lower & Upper 2

2011-05-08T11:48:00.000-07:00

Was really sore but decided to lift anyways and cram everything into one day as I wanted to go hiking today (the 8th).

Low Stress, 3% Fatigue

Deads vs Bands x 4 @ 8-9:
Was using minis and monster minis as a setup...I could really use a legit platform! In any case, I calculate that this was about 85 (I'll call it 90) lbs at the top. I might add chains next time or setup the mini's differently or both.
225 @ easy
275 @ 7
325 @ 8
365 @ 9
365 @ 9
350 @ 9
Hard to tell what RPE these really were. My grip felt stressed at the top.

Pause Squat x 4 @ 8-9:
315 @ 7
365 @ 9
365 @ 9
365 @ 9
Cut it here without dropping down.

CGBP x 4 @ 8-9:
225 @ easy
255 @ 7.5
265 @ 8
265 @ 8.5
255 @ 8.5
255 @ 8.5

OHP x 4 @ 8-9:
135 @ 8
135 @ 7.5
135 @ 7
150 @ 8
150 @ 8.5
145 @ 8.5
Pain kind of started on my LEFT forearm.

Decline Abs:
6 x 8 x BW (alternating twists for each set)

Pullups:
3 x 8 x BW, the a superset of machine pullovers

5-5-11 Meso 3/Block 1/Week 1 Upper 1

2011-05-08T11:38:00.000-07:00

Low Stress, 3% Fatigue

Pause Bench x 4 @ 8-9:
225 @ easy
255 @ 7.5
255 @ 8
255 @ 8.5
250 @ 8
250 @ 8.5

Incline BP x 4 @ 8-9:
185 @ easy
205 @ 8
205 @ 8
205 @ 9
Cut it here.

DB Shoulder Press x 8 @ 8-9:
50's, 60's, 60's, 60's

Rows From Floor:
5 x 8 x 135, 175, 175, 175, 175
These inflamed my tendinitis fairly badly.

Concentration Curls:
3 x 10 x 35 each arm.

Followed up with some recovery work this day and the day after.

5-4-11 Meso 3/Block 1/Week 1 Lower 1

2011-05-08T11:33:00.000-07:00

Briefly, I'm doing a 3 week volume block with no belt, and following up with alternating intensity/volume/intensity blocks for a possible July 23 meet.

Low Stress, 3% Fatigue

Squat x 4 @ 8-9:
315 @ easy
365 @ 7.5
385 @ 9
385 @ 9
370 @ 9

RDL's x 4 @ 8-9:
225 @ easy
315 @ 8
315 @ 7
315 @ 7
315 @ 8
Stopped here; this was my first time doing them and wasn't trying to fatigue myself too much so I was just getting a feel for them. Attempted hook grip on these but at 315 it was pretty painful.

Box Squats x 4 @ 8-9:
225 @ easy
275 @ 7
275 @ 7
325 @ 7
325 @ 7
Again, stopped here because I was just getting a feel for my routine.

Decline Abs:
5 x 12, 12, 10, 7.5, 6 x 25

Meet Writeup, NASA NM Open and HS State Championship, Gallup, NM 4-30-11

2011-05-01T09:36:00.001-07:00

I wrote this up on bb.com but I'll go in a bit more detail here since this is my log. Drove to Gallup, NM and started cutting water on the way because I really wasn't sure where I would be at in the morning...

It ended up being a 3.5 hour drive give or take. I stopped in ABQ to pick up my meet slave (a rockabilly type chick that I been seein a bit) and we stayed the night in Gallup. I was amazed at the sleep I got...If I'm nervous I never sleep, and with a new lady cuddling I never sleep, but I managed to avoid a lot of cuddling and did my own thing. Woke up and eventually found meet people at the high school...this was more difficult than expected but a story for another time.

After registering or w/e I weighed in at 238.9 lbs, and immediately chugged a 1/4 gallon of my homemade drink (gatorade, water, amino acids, caffeine) and had a banana and protein/granola bar. I measured my squat height with sandals and after warming up decided to take it down a notch.

They had rules meeting and I was just bored and waiting to lift. They had a flight of curlerz for the powersports thing I guess, and during that time I warmed up squats (there was to be one flight). I felt stretched and warm right away and barely did what I had posted a few days ago as my plan; fewer reps and fewer sets than I had planned, but I squat enough to know what gets me ready. Ended up doing singles of 405-455-405 to finish. Opened with 480ish and smashed it, followed up with 512ish and because of my feedback, went for a 540. I was pretty confident and I sunk it pretty good and it was easier than my high 520 a few months ago (20 lb {PR). People were impressed by my form and depth. The dude that would later bench 550ish and change single ply at 198 stopped me in the hall to shake my hand for respect on my squatting. Later in the meet the judge that would fail me on bench asked if "are you an oly lifter" and "where did you learn to squat". lol...I just thought to myself, "I learned from the internet". I actually said that in not so few words.

I was in the 3rd of 3 flights of bench which really sucked. Did basically what I had posted earlier working up to singles of 265-295-295. I rested nearly the entire 2nd flight and then opened with 320ish...smashed it but was not ready for the commands at all. Failed cuz I jumped the first one. The lovely announcer (Teale Adelman who later got some awesome records on equipped push/pull...she deadlifted over 400) asked if I wanted to stay...I shook my head in disgust damn well knowing this could ruin my meet if I failed the next one. I think because I jumped the 1st attempt command, the head judge gave me a strict pause, which I barely got at 336. I was trying not to cramp up on that attempt because I still had high hopes for getting it easy and getting as tight as possible on my last one. On my last attempt of 347ish I got tight and was ready for it, nailed the lift and touched the rack...FAIL! Later on I talked to the head judge and he (who seemed strict) admitted that was a grey area, but because I had jumped the opener command, they assumed that's what I was doing there (jumping the rack command...notice that I never racked and that I only moved back). I can't be sure what happened, I just know I fucked that up.

There were 2 flights of deads, and I was mad enough that I was ready to do work. At this point, based on what I had seen and the guy closest to me's dead opener posted, I knew that I was close to the highest coefficient. Did some bar work, 135 for a few reps, 225 for a few, 315 for a few, and then over a fairly long waiting period did 355, 415, 495 for singles. Opened with 550 and change and got it easy, then got 590ish easy, and then 622ish. This was the highest by far and over the mic the guy asked if it was an American record. I didn't care and if I did, I KNEW the open 242 record was well above 630ish, so I just bertstared. They gave me a 4th just in case, and I asked if it would count towards my total and he said "if no one else is in your division". I felt awkward about this because it was kind of against the rules? I mean this was not a truly legal lift based on the rules, but I was pumped, had the whole crowd behind me, and wanted to smash a PR...so I chose 639 and change, and got it!

I did end up getting highest men's unequipped coefficient which was awesome cuz I didn't use wraps. Some old women told my lady that I had a nice bod and that "he should really use wraps" lmao. They did include my 4th attempt in my coefficient, which is BS. I feel kind of bad cuz it wasn't really in the rules but I don't really care I guess. I may have got the best coefficient anyways and it was a huge PR.

It was really fun and I thought it was well run. Met lots of great people and love PLing all the more now.

4-26-11 Test Openers

2011-04-26T21:42:00.000-07:00

First warmup squat of 455 didn't look deep enough, so I hit it again, then finished with my planned opener of 480. I think depth was good on these, if I can sit back better I will have it easy. For warmups, I plan on stretching out with the bar, doing a couple sets with the bar, couple sets of 3-5 at 135, couple sets of 2-5 of 225, set of 2 at 315, single of 405, single of 455.

Bench was ok...pauses sucked so I ended up doing 3 sets with my planned opener of 320. Warmups will be the bar for several sets, a few sets of 3-5 at 135, a few sets of 2-5 at 225, one single of 265, one single of 295.

Deads were ok, pretty speedy on video. Will do triples at 135 and 225, then double 315, then single 405 and 495, and open with 550.

4-22-11 Last Heavy Day

2011-04-23T14:36:00.000-07:00

My last heavy day before next saturday's meet. I'll test my openers Tuesday or Wednesday...maybe do a rehab-type workout once or twice next week. Felt strong on this day so I dunno if I want to change anything up too much.

Bench x 2 @ 9-10:
Did this on a narrow, more firm bench. I found that if I really squeeze my shoulder blades together on the descent, it reduces my ROM a little bit and makes the press easier. I dunno if this was from the narrow bench or the fact that it is stiffer or what.
275 @ easy
305 @ 8
325 @ 9
340 @ 10 (spotter touched the bar, but I had this in the bag. Since he touched it, I won't call it a PR though...first rep flew up though)
225 x 10

Squat x 2 @ 9-10:
405 @ easy
455 @ 8
495 @ 9 (PR)
Cut it here cuz the tendinitis/CS was raging...more on this later.

Deads x 2, worked up to a surprisingly tough 505 x 2. Not worried, 505 feels like 565 to me most of the time when I feel good.

Bench was really strong and I don't know what to expect at my meet. Could do a beastly 360, might fail on my 2nd, who knows. The tendinitis came on strong so I did some curls at the end and took an ibuprofen. I smashed some beer cans later and it really got inflamed. Will take it easy and rehab it. If I feel the slightest bit of it when I test my openers I might not bother.

Squat felt really strong. Form was really good and my depth has been great (not totally sure on this days sets, but the 495 x 2 I hit before was same depth I'd imagine and harder).

I'm thinking:
480-515-535+ on squat
320-340-350+ on bench
550-585-600+ on deadlift

4-19-11 Mesocycle 2/Block 4/Week 6/Upper&Lower #2

2011-04-20T13:14:00.000-07:00

Got up at 4:45 to hunt, got rained on, long day at work, surprised how good I felt though.

Pause Squat x 2 @ 9-10 w/5% fatigue:
365 @ 8
405 @ 8
445 @ 9
465 @ 9.5
480 @ 9.5 (this felt really light; I had some spotters and several people watching so the adrenaline kicked in and I was probably good for a 3rd rep...this is some kind of PR I think).
455 @ 10

Bench x 2 @ 9-10:
275 @ 8
300 @ 9
320 @ 10
320 @ 10 (real grinder)
Did a set with 225 for like 5 reps.

My form on bench sucks...very weak.

Did some abs and a few sets of db press (got 100's for 12 on db press).

In case it isn't obvious, this is my low volume peaking "routine" I'm doing and doing all my lifts in a day (I hadn't planned on this, but due to time constraints I'm doing it this way). Friday I'll do some heavy squats low volume and work up to some light deads...probably like 545 x 2 or something, then not dead at all until the meet. Bench I'm just going to go by feel and try not to aggravate my forearm and shoulder issues. At this point I'll be lucky to get 335 at the meet. Will probably go something like 315, 335, 350 but unless I get some crazy boost in strength in the next week that 350 isn't very likely. Got my singlet today though!

4-16-11 Mesocycle 2/Block 4/Week 6/Upper&Lower #1

2011-04-20T13:07:00.000-07:00

Went on travel for a few days, took a few days off, turkey hunted, FINALLY got in the gym. Felt weak as fuark.

Squat x 3 @ 9-10 w/5% fatigue:
365 @ easy
415 @ 8
455 @ 10
425 @ 9.5
425 @ 9.5

Felt weak, form wasn't great, all likely from lower back stress from hunting, lack of sleep, lack of good diet, traveling, etc.

Speed Deads:
6 x 2 x work up to 415

"Speed Bench" x 3:
225, 265, 275, 275, 295, 295

I think I cut it here and went home.

4-11-11 Mesocycle 2/Block 4/Week 5/Upper&Lower #2

2011-04-11T12:12:00.000-07:00

Deads x 3 @ 8-9 w/7% fatigue:
405 @ easy
455 @ 8
505 @ 9
505 @ 9.5
470 @ 9
470 @ 8.5

Bench x 3 @ 8-0 w/7% fatigue:
275 @ 7
295 @ 8.5
310 @ 9.25
285 @ 8
285 @ 8.5
285 @ 8.75
285 @ 9

Squat...
2 x 3 x 365
3 x 5 x 365

Incline DB BP:
5 x 8 x 80's, 95's, 95's (6.5), 80's, 80's (11.5)

Hardcore.

4-8-11 Mesocycle 2/Block 4/Week 5/Upper #1

2011-04-09T19:10:00.000-07:00

"Speed" Bench:
3 x 3 x 225
3 x 3 x 255
3 x 3 x 275

Flat DB BP, paused and wide:
3 x 8 x 75, 90, 90

Machine Rows:
5 x 10 x 160, 200, 200, 200, 170

Shoulder Press:
4 x 8, 10, 12, 12 x 50, 50, 50, 65

Some curls.

4-7-11 Mesocycle 2/Block 4/Week 5/Lower #1

2011-04-09T19:00:00.000-07:00

Squat x 3 @ 8-9 w/10% fatigue:
365 @ easy
405 @ 6.5
435 @ 9 (form not great)
455 @ 9.25
435 @ 9.5 (form really broke down)
410 @ 8.5
410 @ 9.25

Back was so sore from last deadlift session it was causing me to have shit form on these. Not worried though.

Speed Deads from deficit x 2:
315, 315, 405, 405, 405, 455, 455

GHR's: 3 x 8

BW Squats: 3 x 10

Decline Abs:
6 x 8 x 25

4-5-11 Mesocycle 2/Block 4/Week 4/Upper #2

2011-04-05T18:59:00.000-07:00

Bench x 4 @ 8-9 w/10% fatigue:
275 @ 7
295 @ 9
295 @ 9.25
275 @ 9
265 @ 9

Incline DB BP x 8 @ 9:
85, 85, 85

Pullups:
5 x 8, 8, 8, 7.5, 6 x BW

Front Raises:
5 x 8 x 25, 35, 35, 35, 35

JM Press:
4 x 10 x 45, 95, 95, 95

Awesome workout, near NO pain in my arms!!!! (didn't even take a anti inflammatory)

4-4-11 Mesocycle 2/Block 4/Week 4/Lower #2

2011-04-04T19:39:00.000-07:00

Deads x 4 @ 8-9 w/10% fatigue, no belt:
405 @ 7
455 @ 8
495 @ 9.5
445 @ 9.25 (broke down form on last rep...wasn't set)
445 @ 9.25

Felt like repping really works my lockout better. Inb4 625 deadlift.

Pause Squat x 4 @ 8-9 w/10% fatigue, no belt:
Was real sore, and afraid to strain my hammy so I used no belt to keep it light, and stress my back extra...
315 @ easy
365 @ 8, 8, 9
325 @ 8, 8.5, 9

Decline Abs:
3 x 10 x 25

4-2-11 Mesocycle 2/Block 4/Week 4/Upper #1

2011-04-04T19:36:00.000-07:00

Speed Bench:
4 x 3 x 225
4 x 3 x 255

Flat DB BP:
3 x 8, 5.5, 8 x 85, 100, 85

Side Raise:
4 x 10 x 25, 35, 40, 40's

Machine Rows:
5 x 10 x 150, 200, 200, 200, 160

4-1-11 Mesocycle 2/Block 4/Week 4/Lower #1

2011-04-04T19:34:00.000-07:00

I'm not sure what to label the blocks and such at this point, but this is still volume so I think it's right. Haven't been great at keeping up with this, but here goes.

Squat x 4 @ 8-9 w/5% fatigue:
365 @ easy
405 @ 7
435 @ 9
435 @ 9.5
405 @ 9.25

Deads x 2:
405, 405, 455, 455, 455, 455

GHR's:
4 x 8 x BW

Body Squats:
4 x 10 x BW (duh)

Decline Abs:
5 x 8 x 25