Log too Feb 16th meet

[cmillett]

Sorry Doc for not comming around as often as I use too,Ive been moding at another brd lately.

I'm putting 4-5 days between my ME and DE days,and throwing in some UPPER back work between.

Here we go ,I'll start off with my last SQ/DL day.



JAN 8-SQ/DL ME

warm up,Raw SQ-135x2x10,225x5,315x3,405x1

Suited straps down no wraps,495x1,545x1,585x1


Rev. band pulls from floor,225x1,315x1,405x1,455x1

Leg press,5x10-20

Abs/calf work

[cmillett]

JAN 9-Bench DE

225 w/purples 5x5

CG Lockouts 225x5,325x5,405x5

called it a day,felt drained (didnt eat well the night before)


BW is at 205 presently,

so far openers are planned too be,

SQ 675
Bench 500
DL 500

[cmillett]

Jan 10-off

[cmillett]

JAN 11-upper back

T-bar
wide grip chins
band face pulls
EZ-bar curls


JAN 12- SQ DE / DL

SQ DE,235 w/purple bands dbled 6x3
Chain susp. SQs,325x3,415x3,505x3,600x3
Conv pulls from floor 365x3x1

called a day

JAN 13-OFF

[cmillett]

JAN 14-Bench ME (80%)

320 w/mini bands 3x3

3brd , 315x5,365x5,405x5

shoulder press, whent light,shoulder still nagging me

Inc skulls,3x20



JAN 15-Upper Back

T-bar
Wide grip chins
Rear DB flys
EZ-bar curls

[cmillett]

sorry for the abscence,I have obtained a slight injury (once again) .Just left the Doctors office 2day and found I have a severely strained hip flexer and a strain in the high quad area where it ties into the groin (the Doc called it something).
Rehab will take 1-3 wks. Since Im 4 wks out from the meet ,its really looking like a bench only division on this run.Really hate that due too the fact my SQ aand pull have looked better than ever this year,and on top of that this would have been my last Full Power meet for a few yrs due too the fact Im being deployed too Iraq soon.






JAN 18-Bench DE

decided too do some volume,kinda burnt on the speed work , 225 w/purples 4x10

Lockouts,325x3,415x3,505x3 really focused on beeing explosive

triceps

band raises

[cmillett]

JAN 19-OFF

JAN 20-Upper back

JAN 21-SQ assisstance / DL main

decided too do some partial movements and anything else I could get away with without aggravating my hip flexer.

Light SQs 235 w,purples dbled 3x3

Chain susp SQs 325x3,415x3,505x3,600x3

SLDL 385 3x1

Leg curl/ext 3x20

[Doc.Sust]

sorry for the abscence,I have obtained a slight injury (once again) .Just left the Doctors office 2day and found I have a severely strained hip flexer and a strain in the high quad area where it ties into the groin (the Doc called it something).
Rehab will take 1-3 wks. Since Im 4 wks out from the meet ,its really looking like a bench only division on this run.Really hate that due too the fact my SQ aand pull have looked better than ever this year,and on top of that this would have been my last Full Power meet for a few yrs due too the fact Im being deployed too Iraq soon.






JAN 18-Bench DE

decided too do some volume,kinda burnt on the speed work , 225 w/purples 4x10

Lockouts,325x3,415x3,505x3 really focused on beeing explosive

triceps

band raises

if you get burnt doing the speed work. drop the bands and try the speed work with just straight weight. sometimes to much band work leads to over training. when i first got bands i decided to use them all the time for everything(except for deads because i didnt have a platform for bands). when i went to max my squat and deadlift was severly impared.my numbers went down and my deadlift was the only thing that made any gains. even a switch to chains would help if you are sick of bands for speed work. the good thing is that you listened to your body. if you felt you were burnt on speed work, it was a good call to do something different.i myself dont work speed work all the time. probably every other wk or if i think my press is getting slower.

[cmillett]

Very well put Doc ,

I personnally drop most of the speed work as the meet gets closer and the % climd on the main day.So far as listening too my body that IS THE BEST advice you have ever given me ! I believe you tried too beat that in my head a couple yrs ago when I was set on training too a "script" . Since then I still play with my splits from training wave too training wave and now take a % approach too my SQ and DL and RAW bench, I also found using the partial ME roms too ne more beneficial for me used as secondary work or on the assisstance day.

Still learning ,listning and LIFTING !

Thanks Doc

[Doc.Sust]

Very well put Doc ,

I personnally drop most of the speed work as the meet gets closer and the % climd on the main day.So far as listening too my body that IS THE BEST advice you have ever given me ! I believe you tried too beat that in my head a couple yrs ago when I was set on training too a "script" . Since then I still play with my splits from training wave too training wave and now take a % approach too my SQ and DL and RAW bench, I also found using the partial ME roms too ne more beneficial for me used as secondary work or on the assisstance day.

Still learning ,listning and LIFTING !

Thanks Doc

the percents are a good guide line. i still have an idea every wk of what i should be using and aprroximately where i have to be being so many wk out for a meet. the percents worked real well for me when i lifted raw. but when i switched to equiped, i learned quick you need to be able to adapt to lift heavier when you can and lighter on the days your CNS is burned out.

glad you are starting to figure it out. hell, i still havent all figured it out! lol!

[cmillett]

LOL ,Im starting too think we will never have it figured out

I had a LOOOONG day,lots of arrons too run today and didnt it well at all,enough of the excuses,

JAN 23-Bench ME

warm up sets,135x2x10-20.225x2x5-8,315x2x1

Shirt work.405x1 no touch,455x1 no touch,500x1 bo touch needed 1 more inch,prob coulda touched if I had wetted it.

Shirted 3 brd,500x2x5

Raw work,365 3x3,315x10

Tryed some shoulder presses and still fel a strain in the left shoulder/bucep area,goona hold off on the presses for the rest of the wave

tri ext,4x20

Plate raises,3x20

[mateo112]

lookin good bro.

nice work in the shirt

[cmillett]

Thanks mateo



JAN 26- SQ ME / DL DE

SQ warmup,135x2x10,225x2x5,315x2x1,405x1

Suited straps up NO wraps,495x1,545x1,605x3 EASY ! No hip pain

Rack pulls,315x1,405x1,495x3x1 focused on beiing explosive from knee height since thats where I usually get stuck.

Leg press,so far as weight hell IDK ? worked up too 20 something plates for a set of 10

Assisstance work, abs and reverse extensions

[cmillett]

JAN 27-Bench DE

225 w/purple bands 8x3

4 brd 315x3,405x3,455x3,505x3

Thought what the hell ,how about a rep set , 225x40 ! had 5-8 more just got winded LOL

Tricep ext.,4x10-20

Band raises 3x20




JAN 28-OFF

[number twelve]

what does ME and DE stand for?

[hauss man]

max effort and dynamic effort

[cmillett]

JAN 29-UPPER BACK

T-bar
wide grip chins
Rear fly DBs
EZ bar curls




JAN 30 - SQ DE / DL main

Paused SQs 235 w/purple bands dbled 6x3
Chain Susp SQs 415x3,505x3,600x3
Raw Conv DLs,405 3x1 focused on speed from the floor
leg est/curls 3x20/20

[RJstrong]

looking solid. how's the hip and quad coming along?

[cmillett]

looking solid. how's the hip and quad coming along?

Comming along fine , Pain free workouts presently

Hows everything been on your end bro ? I heard about the pec tear,sucks bro. Hope you have a speedy recovery.

[cmillett]

FEB 1= Bench ME

Ok , this day sucked ass,no excuses but just sucked ass !

warmup,135x2x20,225x2x5,315x2x3

Shirted (Katana),405x1 no touch,455x1 no touch , 500x1 no touch !, 545x1 NO TOUCH !!!!! now Im panicing,,,,,
After wetting the hell out of it , 500 touched but NO go , dont know if I was just shot or what,but I sucked ass

Raw work 315 3x3 sucked ass as well , ni energy ,so maybe it was just a bad day ?

Skulls , 4x15-20

[RJstrong]

Comming along fine , Pain free workouts presently

Hows everything been on your end bro ? I heard about the pec tear,sucks bro. Hope you have a speedy recovery.

It sucked in the beginning, but things are going pretty good now. I'm doing the OBB meet Feb. 23 so the true test is a few weeks away. I'm glad to hear you've healed up... it's pretty amazing we aren't hurt more often with the pounding we put our bodies thru...LOL!

[cmillett]

Thats good too hear brother Im glad things are going in the positive direction,Just ffod for thought ,Ive found over the past couple yrs that the IGF Lr3 seems too help my "rats" injurys very much by localizing it near the injured area Great results .

GL with the upcomming meet !

[cmillett]

FEB 2-Upper back

T-bar
wide grip chins
Band face pulls

[cmillett]

Ok heres my prob, My bench is SHOT at the moment,I mean not totally but isnt looking good enough.My elbows arent hurt or injured their just over trained and I cant find an opener out of my Katana.The problem is that Im scared that Im gonna be shot after the SQ since I will be going all out for the Biggest #s 750 is looking very graspable right now. I was over at the "go metal" foeums and sen one of the Vets there stating the advantages and disadvantages of the Grid stitched , reg 2ply and laminated shirts.Come too find out I know why Im not getting the pop off the chest out of my Katana like I do out of the rage X , He explained that the grid adds stopping support but henders the rebond,the reg ply has greast popping off the chest but lacks in support compared too the stitched and laminate.The laminate gives best of both worlds but adds a shit load of carry over,which I by far am not ready for.

I decided too go with the RageX 2ply I have,but need too act quick.Heres the deal,I can put the shirt on Tues. and that will leave me with a couple days shy of a good 2wks too deload or I can Sat which will leave me with 7 days too recover.There are is 1 good reason why and why not too do either day.

Tues,
Positive-Finding a weight that can touch will leave me with 12 days till meet day.
Negative-Havent quite got over the last bench day and scared of an injury.


Sat,
Positive-More than likely will have recovered enough too not risk an injury too find my opener
Negative-I will only have 7 days till meet day.

[cmillett]

FEB 3-Rest

FEB 4-SQ/DL openers

SQ warmup,135x2x10,225x2x5-3,315x2x3-1,405x1
Suited straps up,495x1,585x1,655x1 EASY opener
DL with suit,315x1,405x1,500x1 EASY !!! had another 75lbs in me

Did some abs and lower back work and called it a day

AS of now this will be my attempts for the SQ and DL

SQ , 650,700,725-750
DL , 500,550,575-600

Bench ,we will see on thursday

[cmillett]

FEB 5- Rehab day


Did some elbow and shoulder rehab with bands and light DBs ,rev curls tri exts raises ect. for sets of 3-4x10-15 , nothinh heavy ,just keeping my blood and joints moving

[cmillett]

FEB 6-OFF


FEB 7- Bench (opener)

warmup,135x2x10-20,225x2x10-3,275x3,315x2x3-1

Shirted,(I used the decending bords too find my opener),405-3 brd,455-2 brdx1,475-1 brdx1, 465-chest x 1 EASY ! OPENER
Shirted 3brd,405x5,455x5,495x5
RAw form work 315 3x3
T-bar , 5x8-10 progressive

I used my old wore out 54" 2ply Rage X , I may put my Katan on for my 3rd or 4th attompt for the state record (525 ),I also noticed i had alot more POP off thevchest with tis shirt than I do with the stitched Katana,but the Katana has ALOT more stopping power.I decided too go with the Rage X due too the facxt Im going ALL OUT on the SQ , those are the #s that are gonna make me at the meet.


SO now here are my attempts,

SQ , 650 (easy), 700 ,725-750
Bench (Rage X) 460 , 480 , 500 (if I get a 4th I will put the Katana on and attempt the state rec)
DL, 500 (easy),550 , 575-600

opening total , 1610
2nd , 1730 should have NO prob
3rd , 1800-1875 (1800 would put me as an elite lifter)

[cmillett]

FEB 8 - Lower body deload

Legpresses,6x10-15 /\/ progressive sets
ham curls, 3x10
Back ext and Abs , body weight 3x20




FEB 9-OFF


FEB 10-OFF

[cmillett]

Feb-11 SQ/Bench meet prep

SQ,235 w/puples bands dbled 6x3
High pin sqs,415x3,505x3,600x3
Bench , 235 w/purple bands 3x5
Wide grip Chins 3x20
Band curls/tri ext.,3x20
Rear DB flys,2x20

[cmillett]

Ok peeps no excuses but I will say the people there said they thought I did great but myself,I thought I performed like crap ! due too what I KNOW what Im capable of..
I entered 4 divisions @ 204.6 lbs of BW
Full Power
Push Pull
Bench only
DL only

The reason I did was the guy throwing hooked me up with the fees

The SQ , well Long story short , I ripped my velcro from my starp on my 1st attempt then on my 2nd tried too secure the strap with my belt and same story,Glad we had some GREAT SPOTTERS !

I also was extremely dehydrated,and I paid for it dearly !
Oh and I left my Rage X at the House and used a single ply Rage X there =(

Well heres the results,

Full Power , you aleady know

Push Pull , 1st place , 1000lbs sucks !

Bench only , 460 out of a single ply , 2nd place ( I put my Katana on and was too shot and cramping bad)

DL only , 1st place 540lbs , shoulda been able too pull a 575 but thi=ose damn cramps got the best of me.


Well nowhere near what I was doing 3wks ago , but hey , I know I did my best on that day,just wasnt my day


BTW my friend and competitor had a nasty injury during SQ warmup forceing him too drop out ,,,,,,,, But he did come back for the bench and worked his ASS OFF for what is now the new state record ( BASTARD LOL ) 550lbs ! He deserved it and I was extatic for him , I acted out more than he did !

[hauss man]

im sorry, your day really didnt turn out as planned. what class did you compete in? and what kind of suit were you wearing?

[cmillett]

open 220s

It is a custom Titan Boss , I Love that suit other than the thick ass straps, Im going too send it too Ken and let them fix the ripped strap and see if they can also modify the straps similar too the Metal ace SQer's straps.

[hauss man]

i just got my boss, was the suit old or damaged? there has gotto be atleast 36 inches of velcro on the strap, i couldnt imagine it all ripping off

[cmillett]

LOL yea theres like a mile of strap isnt there !

The part that ripped on mine was the under peice,from top of the shoulder down the back for a foot or so .Never thought that would rip..

[hauss man]

wow, that is just bad luck.

you will get it next time