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Pemdas - Meet Training Log

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Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/06, 08:21 AM
It's hard to say. I don't think I started with enough weight. I have been jumping 10lbs a week without any problem. This is the first week that it was getting a little hard, mainly just the 215. However between those and the overhand seated row my back has been feeling a little thicker and stronger lately. I feel more stable when I squat, but that's mainly abs. The weight feels lighter in my hands when I bench and I have been able to tuck my elbows with more confidence lately, which makes me beleive my back is getting stronger, so I am doing something right.
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2008/03/06, 12:24 PM
Ok...

Feeling any better since you added beer back into your diet?

--------------
SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/06, 01:21 PM
yes.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/06, 01:58 PM
Actually, I am still not drinking as much. I just started eating more carbs at night.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2008/03/07, 08:38 AM
Why more carbs at night? When you say carbs, do you mean vegetables, pasta, whole wheat, etc. or just carbs in general?
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/07, 09:34 AM
I never really eat carbs at night outside of veggies. However, I drink a lot of beer. I cut back recently, but I didn't account of the extra 300+ calories and extra carbs a day (regardless of whether or not they were good or bad carbs) that I was getting from beer. I started to lose weight and I wasn't getting enough carbs. It resulted in me feeling like shit. I don't count veggies as carbs.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/07, 08:55 PM
DE Lower

2 chains per side
45x5
95x5
135x3
185x2
245x8x2

Speed-Pulls
335x5x1
365x1
405x1

B-Split Squats
70x4x6

Ab Roller
4x8

DONE!!
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/07, 09:10 PM
I work up a bit on DL today for a specific reason. I have been feeling like I can't quite pull hips through to lockout lately. I realized that feet were facing to far forward. I fixed my feet and everything felt right again, so I wanted to hit a few heavier sets for practice and for confidence. 405 launched up, so both were accomplished.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/08, 04:26 PM
DE Upper

Minis
45x3x??
95x5
135x8x3
185x1
205x1
215x1 10 PR - Felt easy and supper fast.

I am really feeling good about bench right now.

OH Press
95x5
115x5
135x3
150x3
135x2x5

Seated Row
195x3x8
200x8
205x8

Some curls.

DONE!!

And this the third and final cycle before the meet. I will cut back significantly over the next few weeks. No more bands or chains. Just strait weight for a couple of sets and some moderate accessory work.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/03/11, 08:39 AM
cool. thats sick dude... good work..
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/10, 08:06 PM
ME Lower

45x??
95x5
135x3
185x3
225x3
275x3
315x2
365x2
385x2 PR + 20
405x2 PR + 40 - Definitely opening with this.

DL
315x1
405x1
455x1 - Opener

SLDLs
225x2x15
255x15

Abs 2x8
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/03/10, 10:49 PM
i assume those were just regular squats correct?
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/10, 11:11 PM
yes
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/12, 08:45 PM
ME Upper

45x?
95x5
135x3
185x3
225x3
255x1x1x1x1 w/ commands

2-Board w/ pause
265x3x3

Iso-lateral Chest Supported Row
Weight per Side
2 Plates x 10
2 Plates + 10 x 10
2 Plates + 20 x 10
2 Plates + 30 x 10
3 Plates x 5

DONE !!

Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/14, 08:14 PM
DE Lower

Free Squats
245x6x2

Speed-Pulls
315x1x3
335x1
365x1

SLDL
235x2x15

Ab-Wheel
3x10

DONE!
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/15, 02:55 PM
DE Upper

Strait Weight
155x3x5
185x1x3 w/commands
225x1 w/commands

Tri Pushdowns w/Purple Band
3x20

Pullup
BWx16
Chinup
BWx15

DONE
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/03/15, 03:36 PM
meet is next weekend right?
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/15, 04:26 PM
No 29th
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/17, 08:44 PM
ME Lower - Last heavy lower body day

Squat
95x3
135x3
185x3
225x3
275x3
315x2
365x1
405x1 - Opener
425x1 - Planing to hit 435 as a second attempt.

DL
315x2
405x1
455x1 - Opener
465x1

Ab-Pulldowns
130x2x9
135x9
140x8

DONE!!


Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/19, 07:42 PM
ME Upper - Last heavy day

95x3
135x3
165x3
195x3
/commands
225x1
255x1 - Opener
270x1 - Second attempt will be 275

Band Rows Purple
3x20

Facepulls
80x3x15
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/21, 07:07 PM
DE Lower

Squat
225x2x6

SpeedPull
315x1x5

GM
185x2x10

Ab-Wheel
2x10

DONE!
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/21, 07:11 PM
I did 3 sets on the GM and Ab-Wheel not 2
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/22, 11:45 AM
DE Upper

135x3x6 -Form feels good.

Seated DB OH Press - no back support
50x4x10

DB Rows
80x4x10

DONE! Another short one. 8 days
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/24, 06:58 PM
Lower

Squats
315x3x2

Pull
315x2x1

Ab-PullDowns
130x2x10

DONE!!
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/29, 12:29 PM
Upper 3/26

Bench
warm up
185x3x1 with commands

some pullups.


I got sick Tuesday night. I broke out in a nasty fever. This pissed me off to no end, but I feel good today. I am still a little congested, but I don't think it will affect my performance and it will probably have almost disappeared by tomorrow.

I will try to post the results on Sunday along with some reflections on this cycle. I hit a few bumps, but over all I this was one of the best cycles/learning experence in my short training career.

Tentative attempts:

Squat 405, 435, 450
Bench 255, 275, 290
DL 455, 505, 525

The meet is in kilos so these number won't be exact.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/03/29, 02:38 PM
GOOD LUCK! GET A VID?
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/30, 09:16 PM
Shawn is back. This meet was almost a disaster, but it turned out ok.

Keep in mind that the meet was at the same hotel I stayed at.

Saturday night. We arrive at 8 and ate a nice fat dinner. I proceeded to watch the matrix 2 while lying in bed. At 11 I try to go to sleep. However, I am congested as shit and keep flipping sides to clear my nose, which just ends up clogging the other nostril after a few minutes. I remember that I have sudafed in my car, so I go get. 2:30 I fall asleep. 7:25 my alarm goes off. I was right in the middle of dream where I was ?the one?. Fucking alarm, not mention i was right in the middle of a sleep cycle. Anyway, I popped some more sudafed and spike and chugged a protein shake. I quickly showered and tried to clear my congested head. Then I went to weight in. 86.2 kilos. Not sure how I manged to be just under 190. Went to check out my free continental breakfast. It sucked. I pounded a shitty bagel. Ran back to meet just in time for rules check.

Warm ups sucked. I felt flexible but everything felt heavy.

Squat

First attempt 402.2 3 Whites
http://www.youtube.com/watch?v=sbMdegWlnfQ

Second attempt 435.2 3 Whites 5lb PR
http://www.youtube.com/watch?v=5y8fqPAe9wc

Third attempt 451.7 - nothing
http://www.youtube.com/watch?v=H-O4KlL13iA

Bench - Warm ups sucked. All the benches were on ply wood that was laid on top of carpet. I had no traction and my feet kept slipping out from under me.

First attempt 253.5 3 Whites
http://www.youtube.com/watch?v=js1TcN5CQi8

Second attempt 275.5 2 Reds ass came up.
http://www.youtube.com/watch?v=I7p8YRezos8

Third attempt 275.5. 3 reds
http://www.youtube.com/watch?v=2H-lJYupGeg

My third attempt was weird. I was unconsciously timing the press command based on how the last two attempts went. He made me wait longer. I caught myself, but it fucked me up and I went loose.

Took another spike.

DL - Again warm ups sucked. I nearly did a split because of the ply wood. Another lifter gave his DL slippers to wear. This was a good and a bad thing. It made warm ups nice, but I decided to leave them on even though I have never pulled in the before. That was a mistake.

First Attempt 451.7
http://www.youtube.com/watch?v=gMrC2T4iYVw

Flew backwards.

Second Attempt 501.5
http://www.youtube.com/watch?v=sx609XLmO8A

Came Forward

Put shoes back on. Normally, I would have been nervous at this point, but I was raging with energy and didn?t even think about that fact that I might bomb out. I was probably more fired up then I have ever been. Also all the spike made me have to take a shit, but I didn?t have time to go.

Third Attempt 501.5 3 3 White Lights PR + 1.5lbs
http://www.youtube.com/watch?v=-iS24YwBRcQ

...and he comes through in the clutch situation. There was a small mess wink

Total 1190.2 145.2lb meet PR That is not 1200, but considering the all shit that happened I am content. Plus, I had good time.

Even though the meet didn?t turn out like I planed. This was great training cycle. I felt strong at the meet despite being sick. I left a ton a weight on the platform. I know I was good for well over 1200.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/03/30, 10:14 PM
dude... this is one of the single most amazing things i have seen. congratulations, you did an amazing job, and even though you had some problems, i believe you can learn a lot from it.

thanks for posting the videos, i have been patiently, or rather impatiently, awaiting your post. congrats again man. that so inspiring...

what are the plans now?
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/03/30, 10:19 PM
oh, and that deadlift looked easy till right at lockout. great job out of the hole.

what a long pause on the press command. seems i need to consider that more...
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/03/30, 10:23 PM
i meant off floor... sorry..
2008/03/30, 10:31 PM
Agree with Nate - nice job bro

============
Quoting from coolnatedawg:

dude... this is one of the single most amazing things i have seen. congratulations, you did an amazing job, and even though you had some problems, i believe you can learn a lot from it.

thanks for posting the videos, i have been patiently, or rather impatiently, awaiting your post. congrats again man. that so inspiring...

what are the plans now?
=============
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/30, 11:16 PM


============
Quoting from coolnatedawg:

dude... this is one of the single most amazing things i have seen. congratulations, you did an amazing job, and even though you had some problems, i believe you can learn a lot from it.

thanks for posting the videos, i have been patiently, or rather impatiently, awaiting your post. congrats again man. that so inspiring...

what are the plans now?
=============

Thanks man. It was definitely a good time.

I learned a lot from this whole cycle. I have a lot of things to work on. Bench went exactly like I trained it. I didn't realize my ass was coming off the bench and no one I trained with saw it because I had baggy shorts on. In that respect, I am not disappointed with how things went. I just need to fix that. I need working on the elbow thing with squat. I need to just get stronger and thicker. I am not planing another meet until December at this point. I might do one in the summer, but we will have to see. For now I will just train. I plan on experimenting with the rep range and volume of accessory work to see what works best. I think to start I will keep it to 5 sets of 10 on most things. I'll probable do that for 2-3 months and then switch to something like 5x6 for next couple of months and see what works the best. I am right at the beginning of my PLing career so there is a lot to learn and try.
7707mutt
7707mutt
Posts: 7,686
Joined: 2002/06/18
United States
2008/03/31, 10:52 AM
Hey NICE JOB!!!! That DL looked easy for you man!

--------------
FOR MY WIFE:
Her little ring was a little thing
but it was all that i could afford
now shes mine all mine
till the day i die
and i never wanted nothing more


7707mutt@freetrainers.com
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2008/03/31, 12:13 PM
============
Quoting from pemdas:

Bench went exactly like I trained it. I didn't realize my ass was coming off the bench and no one I trained with saw it because I had baggy shorts on.

=============

Time to start doing all your training in singlet. That or more glute work so you stay in contact.

Nate, the usapl/ipf pause is a lot longer and stricter than other federations. Train for your meet and your judges.


--------------
SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/03/31, 02:08 PM
I vote for making my ass bigger. I think that I just need to work on my leg drive a bit and it will go away.
merrillj
merrillj
Posts: 197
Joined: 2007/06/28
United States
2008/03/31, 08:32 PM
Nice lifting.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/03/31, 08:34 PM
i think mine is the IPA. i looked at a couple on youtube, some have longer press commands than others...
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2008/04/01, 08:50 AM
There is no pause in IPA. Press command is given as soon as the bar is motionless. As long as it's "controlled". These are the type of things you need to find out. They'll have a rules briefing before the meet, but it'd be better to know the rules and train to them before the meet.

--------------
SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
bigandrew
bigandrew
Posts: 5,146
Joined: 2002/10/21
United States
2008/04/05, 05:52 PM
No sure if it's legal....but might wanna keep some stick um' in your bag. Its the stuff used to spray on a joint before pre wrap and tap are used. Might help your feet "stick" to floor better. Also buy a pair of bench shoes....just for benching. And wear them ONLY in the gym. That way you save the tred.

When we bench we always have 3-4 spotters....one lift off, 2 on the sides, other "coaching" or setting the belt/gear etc. So we have 3-4 different angles of feed back. We know if a arm is funky, leg is shaking, foot moves, butt off bench etc.
I wouldnt' think you need to wear a singlet all the time....tuck yoru shirt in, and have somone watch closly.

or you could take a towel, put it under your butt, with a lil weight on one side clipped to it. So if butt comes up....towel slides out onto floor.

--------------
\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"

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