Last Day of Training Before the Meet

Bench
8x2x160

Squat
5x2x225

10 mins on the bike

about 25 mins of mobility: hips, quads, hamstrings

So here it is the last day of training before my first ever powerlifting meet. I cant describe how jacked up I am about it. Over the next 2 days I will hit some good mobility and then Saturday its game day. I need to be there for 6:30am weigh ins and then rules meeting at 7:45 and lifting starts at 9. Ben will be coaching me through this and it is both of our first experiences at a meet. Should be a great time.

Starting to Taper It Down

Squat
5x135
5x185
5x225
5x250

Bench
5x135
5x185
5x235

Row
5x70
5x85
5x105
5x145

Chin ups
2x12

So today I started the process of tapering down. I hit some solid reps on everything and just made sure it felt really good which it did. I got the conformation email today showing me that I am on the roster for the meet. I am really excited about this and I hope that I can pull out some good numbers. Wednesday I will go real light and then rest until the meet. I need to be there by 6:30 for weigh ins on Saturday morning....should be a great time.

Friday Test Day

Squat
315
345
365 pr

Bench
250
275
300f

Deadlift
315

Bunch of curls and tricep work for hypertrophy

On Friday I did my test day for the upcoming meet that I have and I had Ben que me on everything just like it was a real meet. I rested about a minute or 2 in between each set to simulate the fasted possible splits I could be seeing. I did not go heavy on the deadlifts because I want to make sure my hamstring is good for the meet. It did feel almost all better so thats a good sign. I can definitely hit 300 for the bench we just had a miscommunication on the rep. 365 squat is a pr or tie pr not sure but it was pretty easy and I could go heavier if needed for the meet.

Light Day

20 min Fasted Cardio on elliptical

Squat
5x155
5x185
5x225
5x225

Press
5x100
5x115
5x135
5x155

Took today pretty light in order to prepare to go hard on Friday to figure out my weights for the powerlifting meet. I also spent a lot of time out side the past 3 days just playing frisbee and football enjoying the weather with everyone which is nice to do because it is just a way to relax and forget about everything.

Ballin and Benchin

Fasted Cardio
20 minutes on elliptical

2hrs of intense 4 on 4 ball

Bench
5x120
5x155
5x185
5x216
5x245

Row
5x70
5x86
5x105
5x121
5x138

I got a nice fasted cardio in this morning and I am getting back on schedule with that. my hamstring does feel better but I am still going to take squating and deadlifting off until wednesday or friday when I do my test day for the meet. Before I lifted I played a lot of ball that was real intense so I was spent during the lift. I decided to hit my main lifts and get out of the gym. I was running on no food since the morning and just was not feeling it. It was so nice out today so I also spent a lot of time outside tossing a football around and just hanging with friends. Ankle is really sore from basketball so I will be taking tomorrow completely off and just spending the day in the sun.

Fridays Workout

Bench
5x120
5x150
5x180
5x210
3x247
8x180

Row
5x67
5x85
5x100
5x118
3x137.5
8x100

Weighted dips 3x8
25lbs, 35lbs, 45lbs

DB curls 4 sets or so

Tricep extensions 3x8


Was really busy the past few days so here it is not much to say.

Deadlift Day

Squat
5x150
5x187
5x225
5x225

Press
5x95
5x115
5x133
5x150

Deadlift
5x195
5x235
5x275
5x315

Chin ups
15,15,12

Sit ups
3x30

Alternated the chins and sit ups

1hr of bball

Today I absolutely crushed this workout it was awesome. I had a good amount of caffeine in me and I was real focused and ready to go. I got in the gym and killed it then got out in about an hour. I have a weird tweaked feeling in my upper hamstring slash glute but nothing major so we will just keep an eye on it maybe the day off tomorrow will be good for it. Can't wait to train friday.

Bay State Gym and a hike

Squat
5x150
5x185
5x225
5x260
5x300

Bench (practicing the bench commands on some reps)
5x120
5x150
5x180
5x210
5x240

Row
5x67
5x85
5x100
5x118
5x135

Chin ups w/ 5lbs
12,12,12

Weighted Decline sit ups w/ 25lbs
4x10

Weighted Hypers w/25lbs
2x15

2hr 15min hike

I alternated between the 3 accessory works basically supersetting them all. Today was my first time back at bay state in a while and it felt amazing. I always seem to have my best workouts in my gym....it must be the atmosphere. After the gym we decided to hit a hike little did we know it was going to last over 2hrs. We ended up exploring some trails none of us have been on before and went all the way to coming out near GES then we walked half way up brigham and went back into the woods only to come out at the lordville appartments from there we just walked back to my house. It was a great time a lot of fun and my arches are killing after that...damn flat feet. I iced them a lot tonight and they feel better already so I am not worried about it.

First Powerlifting Meet

So I have a new upcoming event that I signed up for today. It is the 2012 New England Revolution powerlifting meet in Johnston Rhode Island at Next Level Fitness. I am really excited that I get to compete in my first sanctioned powerlifting meet at the end of this month which will be really cool. I am just going to continue madcow and really not change anything in my training. I will tapper a bit before the meet but nothing special.

I have entered as an amateur in the raw classic in the teen 18-19 yrs old and in the full power meet.

A little Extra Fun

3/10

2k row
8:00.2

1hr 30 min of bball at the y

I have been really into basketball recently so I have been playing a lot and its been a good time. Today I just wanted to get moving for a bit and this was the perfect thing for me. I wanted to get under 8 mins on the row but o well I will get it next time I do a 2k row.

Drank this night and ate some crap to...back at it today

Great Day

Squat
5x145
5x180
5x220
5x255
3x300
8x220

Bench
5x115
5x145
5x175
5x205
3x240
8x175

Row
5x65
5x80
5x100
5x115
3x135
8x100

Barbell Curls
8x75
8x80
8x85

Tricep Extensions
8x70
2x8x85

weighted dips
2x8x25


2hrs of basketball

This was a great day for me today minus the fact I had to work out at the ymca. I can't wait to be back at my gym on Monday. I hit every lift today with intensity and it made everything feel so easy which is awesome. First 300lbs squat in a very long time as well. I was going to do cardio but then we ended up playing a lot of bball instead which was a good time so I am happy about that. Tomorrow I will hit some sort of cardio as well.

Ball So Hard

3/8

25 min fasted walk

2hr 30min
of 4 on 4 basketball

Played some basketball today with some old friends and younger kids. Lets just say I taught them how to ball. It was a lot of fun and a good "rest' day for me.

Squat Deads Press

3/7

Fasted Cardio 25 mins on elliptical

Squat
5x145
5x180
5x220
5x220

Press
5x95
5x110
5x130
5x145

Deadlift
5x190
5x230
5x265
5x305

Chin ups
12,12,12

Situps
3x25

alternated between the two

I worked out in the wellness center today so that I could make it home at an earlier time since I am done with classes and I am on spring break now. Nothing will really change when I am home training will stay the same and so will the nutrition. I will be training at bay state which I am pumped about and I am also 90% sure that I am going to be doing a powerlifting meet at the end of March.

MADCOW week 2.....bitch

Fasted Cardio 20 mins on the elliptical Hr between 120 and 125 which is perfect!

Squat
5x145
5x180
5x220
5x255
5x290

Bench
5x115
5x145
5x175
5x205
5x235

Row
5x66
5x81
5x98
5x115
5x132

weighted sit ups
4x20x25

weighted hypers
2x15x25

Chin Ups
12,12,10

Alternating between those 3

Today was a really good day in the gym, surprisingly I felt really good and killed it. I say surprisingly because I woke up with a nice cold this morning and sitting here writing this I feel pretty shitty. I loaded up on some pills so see if I can speed recovery from this cold. I took ZMA, Vit C, vit D, and my glutamine. My nutrition has been spot on for the past few weeks which I am happy about minus one cheat day a week. I usually use that on Saturday nights because that is the night I go out. Tomorrow I am going to rest completely and try to get feeling better.

Squat and Rows

Fasted Cardio in the morning.... 20 minutes on the elliptical.

Squat

5x140

5x180

5x215

3x290

8x215

Row

5x65

5x80

5x95

5x115

3x130

8x115

Barbell Curls 

8x65

8x75

8x80

Tri Extensions

8x120

8x140

8x160

So friday is the pr day in madcow. I really like how you hit a pr (in the program) with a set of 3 on friday and then hit that same weight the following monday for a 5 set. Once again like I said before I did not do the bench to make sure I am good to go on monday and I will start that a week behind. The squat felt really good that is the heaviest I have gone since summer which is awesome. I really do enjoy this program a lot. I got a nice pump with the curls and tri work after. We are supposed to do weighted dips as well today but we had to be in the wellness center again today and they do not have a dip bar. Tomorrow morning for my fasted cardio I am going to row 2k or 3k and probably do some sets of push ups and shit nothing to big.