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Old 09-07-2010, 09:24 AM   #701
Garrett Smith
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Saturday 9/4/10: Walk, HG practice.

6am
2 mile mildly hilly walk with me mum and the dog.

7:45am
Highland Games practice.

Threw the light hammer and light WFD. Both sucked in general. Sleep has been poor. Felt like I had no juice, so I quit early rather than practicing more crap. Because of the lack of energy, I pushed back my Box SQ & DL workout to Monday.

--

Sunday 9/5/10: Rest. No workout.

Taryn's 2nd birthday party at the gymnastics place. It was lots of fun.


--

Monday 9/6/10
: Make-up workout from last week. Box squats and deadlifts.

Foam roll ITB, VLO, ant. quad, aDd magnus, t-spine.
Lacrosse ball TFL & piriformis

During the course of the workout, I believe I made up 3 MobilityWODs. Still 3 days behind on it though.

Box squat warm-up: 45# x 10, 95 x 5, 135 x 2
Deadlift warm-up: 45 x 10, 95 x 5, 135 x 5, 185 x 3, 225 x 1

Workout was to be 8sets x 2 of 55% box squats and 7 x 1 of 70% deadlifts.

Supersetted:
  • Box squats: 155 x 2 x 8
  • Sumo DLs: 275 x 1 x 7
Forgot my sumo good mornings as I was in a rush to get home for the evening.

This coming week is supposed to be a re-hash of my "3" week, with the increased percentages on my squat for 5/3/1.
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Old 09-09-2010, 07:59 AM   #702
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Tuesday 9/7/10: Rest. No workout.

Went to Taryn's preschool for her little birthday celebration, then had to go look at another potential office space (first one appears to have fallen through).

Wednesday 9/8/10
: Combined two workouts, "3" day of weighted chins, weighted dips, and back squat.

Had to get in two workouts today due to letting last week's workout spill over onto Monday and missing yesterday's session. Still doing modified percentages today (80/85/90 instead of the rx'd 70/80/90) from Jack Reape's meet prep program. Also made up about three days worth of MobilityWODs within the warm-ups and workout.


Foam rolled ITB, VLO, ant. quad, t-spine
Lacrosse ball TFL, piriformis
Softball ant. shoulder/pec
Deep lunges and straddle rolls
L - 25# DBs x 6
YTP - 10# DBs x 6

Warm-ups, rotated through sets of:
  • Chin-ups: BW x 5reps x 3sets
  • Dips: BW x 5 x 3
  • Squats: 45# x 10, 135 x 5, 185 x 5, 225 x 3
Work sets, rotated through sets of:
  • Weighted chin-ups: BW x 3, 20 x 3, 45 x 3
  • Weighted dips: 15 x 3, 45 x 3, 75 x 3
  • Squats: 275 x 3, 295 x 3, 310 x 3
Felt not-so-strong at the start of the workout, that all worked itself out by the end of the workout and I finished on a strong note! Good day. Glad I pushed the BoxSq & DL workout back a day and had a day off in between. If I had more time on a regular basis, I'd probably do this combination workout more often.
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Old 09-13-2010, 12:21 PM   #703
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Thursday 9/9/10: Rest. No workout.

--

Friday 9/10/10: Bench press series and "3" day Pendlay row workout.

DeFranco Simple Six
Ido's band routine, 10 reps purple band
50 total band dislocates
L - 25# x 6reps
YTP - 10# x 6reps

Bench warm-up: 45# x 10, 95 x 5, 135 x 3, 155 x 3
Pendlay row warm-up: 45# x 10, 95 x 5, 135 x 3

3 rounds of:
  • Bench (down set): 185 x 3, 190 x 3, 195 x 3
  • Pendlay row: 150 x 3, 170 x 3, 190 x 3
  • Bench (up set): 225 x 3, 230 x 3, 235 x 3
  • Something from the MobilityWOD.
--

Saturday 9/11/10: Rest. No workout.

I would have loved to have gone to a HG practice with the UA's throws coach, but my preggo wife needed the sleep and I'm not supposed to be throwing at this point so close to the upcoming PL meet. There will be more opportunities in the future.

--

Sunday 9/12/10: Box squat and deadlift workout combo.

Lacrosse ball TFL, piriformis
Band-distracted mWOD for hips
Did the mWOD foam roll "fuzz" work the night before.
Deep mountain climbers and squat mobility series

Deadlifts were to be done at 75% of meet goal for 7 singles. Box squats were to be done at 50% of meet squat goal for 8sets of 2.

Deadlift warm-up: 45# x 10, 135 x 5, 185 x 3, 225 x 2, 275 x 1
Box squat warm-up: 45 x 10, 95 x 5, 135 x 2, 165 x 2

Supersetted on the 3min. interval:
  • Box squats: 190# x 2reps x 8sets
  • Deadlifts: 315# x 1rep x 7sets
Sets done on the 2min. interval:
  • Double KB swings: 53# x 5reps
  • Standing Iso Twist Resist, right: 5plates x 30sec.
  • Double KB swings: 53# x 5reps
  • Standing Iso Twist Resist, left: 5 plates x 30sec.
  • Double KB swings: 53# x 5reps
  • Stir-the-pot: 7reps each way
  • Double KB swings: 53# x 5reps
  • Front neck bridges: 8reps
  • Double KB swings: 53# x 5reps
  • Rear neck bridges: 8reps
Gym closed at 4pm or I would have gone through a whole 'nother round of the above. Great workout.

--

Monday 9/13/10
: Rest. No workout.

I don't think I slept a wink last night. I have a little bit of a sniffle going into the fourth week straight of training. Going to give myself an injection of some things to boost the old immune system and take today completely off, get to bed early.
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Old 09-14-2010, 05:18 PM   #704
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Tuesday 9/14/10: Rest. No workout.

Blurg. Forgot I had to go with my lovely wife to the 2-year pediatrician visit for Taryn.

The plan is to lump together my chin/dip workout tomorrow with my squat workout. Should be fun, plan is to do a double with 330#.
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Old 09-17-2010, 05:50 PM   #705
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At this point I'm all caught up on the mWODs.

Wednesday 9/15/10: 5/3/*2* day of weighted chin-ups, weighted dips, and back squats.

Can't remember what I did for warm-up. General stuff, lacrosse ball, foam rolling, some mWOD stretches.

Jack Reape told me to do a double on my final sets of 5/3/1 this week, I listened.

Warm-up, rotated through:
  • Chin-ups: BW x 5reps x 2sets
  • Dips: BW x 5 x 2
  • Squat: 45# x 10, 135 x 5, 185 x 5, 225 x 5
Work sets, rotated through:Not only was my last set a rep PR, it was the most weight I've ever squatted in practice. I've only squatted more than that twice in my life, both times at meets. One year ago, this was my meet PR (and I always lift more in meets!).

No time for accessory work. Will add it in later this week (core stuff and KB swings).

--

Thursday 9/16/10: Bench press series, Pendlay row 5/3/*2* workout.

Foam roll t-spine
Ball roll pec and scapular muscles (with shoulder extension)
IR & ER Kstar stretching

I was a little concerned about this workout, as I wanted to go heavier than last week on the bench press. The fact that I did heavy dips and chins yesterday was bound to factor in somehow. My approach was to space my bench series jumps further apart (10# apart rather than the 5# I had been doing) and end my last set 5# heavier than last time--this meant I started lighter and ended heavier. It seemed to work. Did I mention I'm doing no assisted lift-off on the bench?

Bench warm-up: 45# x 10, 95 x 5, 135 x 5
Pendlay row warm-up: 45 x 10, 95 x 5, 135 x 5

Rotated through sets of:
  • Bench (down set with pause): 180 x 3, 190 x 3, 200 x 3
  • Pendlay row: 160 x 5, 180 x 3, 200 x 2 rep PR
  • Bench (up set touch-and-go): 220 x 3, 230 x 3, 240 x 3
  • An mWOD mobilization (can't remember)
Didn't have time for any accessory work. Will make up my one set of Kroc rows later.

--

Friday 9/17/10
: Deadlifts 5 singles at 85% of meet goal, accessory work (make-up stuff).

Foam roll quad, t-spine
Lacrosse ball VMO, TFL, piriformis
Band stretch hamstring

Deadlift warm-up: (Sumo GM 45# x 10), 45 x 10, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1

Deadlift work, sets done on 4min. interval: 360 x 1rep x 5sets

My grip was really starting to go on the last set, I started noticing it slipping on the third single. Not good, however, I was planning on doing some more grip-specific work before the November HGs, so it should work out fine.

On a similar note to the squats done earlier this week, I have only deadlifted more weight than 360# three times in my life, and that was all in competition as well. My best DL one year ago was 365#. Very little pscyh-up was done for these DLs.


Rotated through 1 round of, done on 2min. interval:
  • Sumo good mornings: 65# x 10
  • Standing iso twist resist right: 5plates x 30sec (moving up in weight next time)
  • Sumo good mornings: 65# x 10
  • Standing iso twist resist right: 5plates x 30sec (moving up in weight next time)
  • Sumo good mornings: 65# x 10
  • Neck bridges front: 9reps
  • Sumo good mornings: 65# x 10
  • Neck bridges rear: 9reps
  • Sumo good mornings: 65# x 10
  • Stir-the-pot: 9circles each way
The above took care of my accessory work for the BP/row day and DL day. I will make up the accessory work for my SQ and dip/chin day on my box squat day (probably Sunday). Things are really progressing well in this last heavy week before the meet, I'm excited at the possibilities in Vegas.
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Old 09-20-2010, 02:13 PM   #706
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Saturday 9/18/10: Rest. No workout.

Family stuff. Got lots of walking in following Taryn around, wearing the diaper backpack as a bonus.

--

Sunday 9/19/10: Box squats and make-up core work.

MobilityWODs done within the warm-up and workout.

Box squat warm-up: 45# x 10, 95 x 5, 135 x 3, 185 x 2

Sets done on the 4min. interval.
Box squats (low box): 230 x 2reps x 8sets

Those were pretty hard. I still don't know what "fast" means on these. The bar is lifting off my back at the top, so I must be building some speed somewhere in there!

2 rounds of the following, done on the 2min. interval.
  • Sumo stance double KB swings: 53# x 5reps
  • Standing iso twist resist right: 6plates x 30sec
  • Sumo stance double KB swings: 53# x 5reps
  • Standing iso twist resist right: 6plates x 30sec
  • Sumo stance double KB swings: 53# x 5reps
  • Neck bridges front: 10reps
  • Sumo stance double KB swings: 53# x 5reps
  • Neck bridges rear: 10reps
  • Sumo stance double KB swings: 53# x 5reps
  • Stir-the-pot: 9circles each way
Closed out the gym on a Sunday afternoon for the second week in a row.

--

DELOAD WEEK BEGINS.

Monday 9/20/10: Rest. No workout.

Nothin' doin' today after Sunday's workout.
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Old 09-25-2010, 11:55 AM   #707
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My prescription for this week was a modified NFL combine bench test with 185# and a day of sled dragging a la WestSide stylee. No big deal. Still keeping up on the mWODs.

Tuesday 9/21/10: Modified bench press combine test.

Modified Simple Six
50 total band dislocates
L - 25# x 5
YTP - 10# x 5

Bench warm-up

Modified bench combine test: 185# x 17reps

--

Wednesday 9/22/10: Rest. No workout.

--

Thursday 9/23/10: Rest. No workout.

--

Friday 9/24/10: Sled dragging.

I had never done any sled dragging before, so I erred on the side of caution here in my deload week.

Foam rolled quads and ITB
Standing hip flexor stretch

Sled dragging, about 25 yards each way:
  • 2 round-trips with no weight
  • 2 round-trips with 25# added
  • 2 round-trips with 35# added
No big deal. Might have under-done it.

--

Saturday 9/25/10: Rest. No workout.
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Old 09-28-2010, 04:19 PM   #708
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Sunday 9/26/10: Rest. No workout.

Trimmed a bunch of tree branches by hand. Grip was a bit sore for a couple days after this.

--

Monday 9/27/10: Rest. No workout.

Lots of lease stress at work. Why are people so g*ddam greedy and retarded? If I only teach my daughter one thing in her life, let it be the Golden Rule.

--

Tuesday 9/28/10: 1st of 3 PL meet prep workouts.

Goal for today was triples of 70% on squat and 80% on bench, with some light assistance work.

Jumpstretch lower body series
Ido's scapular routine, 10 reps, with 40 total dislocates

Alternated sets of the two exercises:
  • Squat: 45 x 5, 95 x 5, 135 x 3, 185 x 3, 225 x 3, 270 x 3
  • Bench press: 45 x 5, 95 x 3, 135 x 3, 185 x 3 x 2sets, 225 x 3 with pause
Assistance work, alternated sets of:
  • BW dips: 8reps x 3sets
  • Sumo stance good mornings: 45# x 10reps x 3sets
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Old 10-05-2010, 03:12 PM   #709
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Wednesday 9/29/10: 2 of 3 PL meet prep workouts.

Today was supposed to be an "easy 3/4 warm-up" workout...meaning to do my meet warm-up sequence minus the final set. I accidentally did all my warm-up sets, oops. Also, I realized that I forgot to do my DL warm-up sequence with yesterday's workout, so I added it in to today's workout. I figured this would be okay since I was getting a massage the next day.


Warm-up percentages listed below were based on my meet goals...SQ 385#, BP 275#, DL 420#.

Squat: 40%x3x2, 50x1, 60x1, add belt 70x1, 80-85 x1
Bench: 20%x5, 40x3, 50x1, 60x1, 70x1, 80-85 x1
Deadlift: 50%x1, 60x1, 70x1, add belt 80x1

--

Thursday 9/30/10: Massage.

Neuromuscular therapy massage. She really worked over my quads.


--

Friday 10/1/10: Rest. No workout.

Worked a full day, took the later flight to Vegas. Did some of the MobilityWOD in the airport while I was waiting, KStar would be proud.

--

Saturday 10/2/10: 3 of 3 PL meet prep workouts. Squat and bench warm-ups. Riviera Hotel & Casino on the strip.

My buddy StevO was lifting today, the 181s and under. He had a pretty good meet, hit 2 PRs.

During the meet today, I did a bunch of stretching and foam rolling.

After the meet was done, I went back to the warm-up area and did my squat and bench warm-ups. I can't remember my exact numbers, but it went pretty much like this:
Squat: 40%x3x2, 50x1, 60x1, add belt 70x1, 80-85 x1
Bench: 20%x5, 40x3, 50x1, 60x1, 70x1, 80-85x1

--

Sunday 10/3/10: 100% RAW Worlds powerlifting meet in Las Vegas, 198s and up.

Showtime!

The day before, I weighed in at 198.4#, technically the cut-off was 198.2, but since I was still in underwear and spandex shorts and the lady didn't want to have to bring a guy down to weigh me nekkid, they said I was OK.

I was in the first of three flights, usually the 4th or 5th lifter of around 8 guys.


Squat:
  1. 150kg / 330.7#
  2. 167.5kg / 369.3#
  3. 172.5kg / 380.3 NEW MEET PR
Bench:
  1. 105kg / 231.5#
  2. 122.5kg / 270.1# NEW MEET PR
  3. 127.5kg / 281.1 MISS
My buddy told me I lost the last attempt forward (towards my feet). It felt strong off my chest, stopped about halfway up. The second attempt was very strong.

Deadlift:
  1. 165kg / 363.8#
  2. 185kg / 407.9#
  3. 190kg / 418.9# NEW MEET PR
Total: 485kg / 1069.4# NEW MEET PR

A great day. Everything pretty much came together, finally smashed the 400# DL barrier!

The next meet is in March, where my goals will be to break the 400# squat, 300# bench, and 1100# total.


--

Monday 10/4/10
: Rest. No workout.

Not a fun day. Low back was tight (no pain) from the meet. Had to catch a shuttle to the airport at 4AM for my 6:35AM flight home. Got home, had to meet with the commercial realtor to cover more lease BS, then I got to work a full afternoon. At least I slept well that night, and I did my day just fine with no coffee...did I mention I only slept two hours because I couldn't fall asleep?!?! Blurg. Back to the grind!

--

Tuesday 10/5/10: Rest. No workout.

Going to catch up on a good portion of the 4 days of MobilityWOD that I fell behind on tonight at home.
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Old 10-05-2010, 08:17 PM   #710
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Wow congratulations on the PRs! I hope your back recovers quickly.
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