Virtualmeet.net

This will be my journal for the April State meet, not sure on the exact date yet.

Hopefully I will be fitting in one of the virtual meets, probably the military bench in Feb and MAYBE the powerlifting meet in March.

Anyway, I will be following Bill Starr's Adv 5x5 and the Coan/Phillipi deadlift routine.

Squats: (no belt)
5x5 @ 335 lbs

Bench:
1x5 @ 205 lbs
1x5 @ 225 lbs
1x5 @ 240 lbs
1x5 @ 255 lbs
1x5 @ 270 lbs

Rows:
1x5 @ 160 lbs
1x5 @ 175 lbs
1x5 @ 190 lbs
1x5 @ 205 lbs
1x5 @ 215 lbs

Weighted Abs
Weighted Hypers

What will be the layout of your program? 3 x per week with Squat - Bench twice and the coan / philippi routine in between?

It definetly sounds like a tough proposition.

That's the plan.  Squatting will be done 3x week for the first 4 weeks, then the middle squats drop off for the remaining 5 weeks.  The C/P deadlift will probably just be the progression of the deads and any other accessory stuff I feel like throwing in.

Squats:
5x5 @ 305 lbs

Deadlift:
1x2 @ 480 lbs

BTN Press:
5x5 @ 145 lbs

Pull-Ups:
3x5 @ BW+35

Internet has been down at home.  Got it fixed today, moisture in the line or something, so I will post my workouts tonight when I get off work.

Things have changed slightly as my right knee has been aching.  I'm thinking it's possibly due to all the squatting.  So I'm knocking the squatting down to just once a week.

Bench:
1x2 @ 355 lbs

CG Bench:
3x5 @ 275 lbs

Rows:
3x5 @ 225 lbs

Side Laterals:
2x10 @ 25lb dbs

Deadlifts:
1x2 @ 510 lbs

Speed Deads:
5x2 @ 405 lbs

RDL:
3x6 @ 225

Static Holds:
605 for a couple set of +5 second holds

Squat:
6x2 @ 400 lbs

Bench:
6x3 @ 310 lbs

Weighted Abs

Knee felt much better here.

Deadlift:
1x3 @ 315 lbs
1x3 @ 385 lbs
1x2 @ 455 lbs
1x2 @ 525 lbs
1x1 @ 555 lbs <-- un-belted PR !!!
1x0 @ 605 lbs <-- broke the floot but no go, added belt for this rep

Speed Deads:
5x2 @ 435 lbs

RDL:
4x5 @ 225 lbs

Few sets of BW Pull-ups

Buying a pair of weightlifting shoes for squatting.  Thinking on getting the Do-Win Rogue's.  Hopefully these will help keep in a better position on the narrower stance squats.

Squat:
5x5 @ 316 lbs (last set I sat in the hole for a few sec. on each rep)

Bench:
5x1 @ 205 lbs
5x1 @ 225 lbs
5x1 @ 238 lbs
5x1 @ 254 lbs
5x1 @ 270 lbs

Pendley Row:
5x1 @ 162 lbs
5x1 @ 175 lbs
5x1 @ 188 lbs
5x1 @ 205 lbs
5x1 @ 215 lbs

Weighted Hypers:
8x2 @ +35 lbs

Weighted Crunches:
8x3 @ +115 lbs

Got My Do-Win rogue oly shoes the other day.  Today was my first squat session in them and I gotta tell ya, I think it was the best $109 I've ever spent. 

From here on out it will be solely B.S. Advanced 5x5, with the deadlifts being taken down to 5 sets of 3 the first four weeks and 3 sets of 2 the last four weeks.

Thought I'd post the links to the NASA top 100 list and the NASA American Unequipped Records.

Set the 220 lb sub-master Nasa deadlift American Record.
Nasa American Unequipped Records (http://nasa-sports.com/American%20Records/MensUneqPLAR.htm)

#64 on the Nasa top 100 list, Unequipped.
Nasa Top 100 List (http://www.geocities.com/nasa_lifters/PL_MUE.htm)

This was done at my first meet and although I didn't go in expecting to set anything, It's kind of awesome to see your own name listed.  Anyways, I posted this here for more of a motivator to myself.

Squat:
5x5 @ 284 lbs

Deadlift:
3x1 @ 315 lbs
3x1 @ 385 lbs
3x1 @ 455 lbs
3x1 @ 505 lbs

BTN Press:
5x5 @ 138 lbs

Pull-Ups:
8x2 @ Bw

Banded Pull-Down Abs:
10x2

Squat: (no belt)
5x1 @ 259 lbs
5x1 @ 280 lbs
5x1 @ 300 lbs
5x1 @ 321 lbs
5x1 @ 341 lbs

Bench:
5x5 @ 250 lbs

Row:
5x5 @ 197 lbs

Lying DB Tri Ext:
8x3 @ 35's

BB Curls:
8x1 @ 65 lbs
8x2 @ 85 lbs

Squat:
5x5 @ 355 lbs

Bench:
5x1 @ 231 lbs
5x1 @ 250 lbs
5x1 @ 270 lbs
5x1 @ 286 lbs
5x1 @ 305 lbs

Row:
5x1 @ 182 lbs
5x1 @ 197 lbs
5x1 @ 211 lbs
5x1 @ 226 lbs
5x1 @ 240 lbs

Weighted Abs:
8x3 @ 125 lbs

Seated GMs:
8x2 @ 135 lbs

BTN Press:
5x1 @ 150 lbs
5x1 @ 160 lbs
5x1 @ 170 lbs

DB Press: (palms facing one another)
10x4 @ 75 lb dbs

DB Row:
8x2 @ 115 lb db

Deadlift:
5x1 @ 455 lbs
5x1 @ 480 lbs
6x1 @ 510 lbs

GMs:
6x3 @ 225 lbs

Banded Pull-Down Abs:
10x2 with blue band

Static Holds:
2 sets, 10 sec holds @ 625 lbs

Bench:
5x1 @ 285 lbs
5x1 @ 305 lbs
6x1 @ 325 lbs

CG Incline Bench:
8x4 @ 135 lbs

Band Face-Pulls:
10x4

How do you feel about your program so far? The numbers look good.

BTN Press:
3x1 @ 160
3x1 @ 170
5x1 @ 180

CG Rev. Band Bench:
5x1 @ 225
5x1 @ 315
5x1 @ 385
3x1 @ 405
3x1 @ 405
3x1 @ 405
2x1 @ 415

DB Row:
6x3 @ 100

Took a video of the BTN presses, may post that up not sure since it wasn't anything spectacular.

It's going really well.  I've actually switched to the Jim Wendler's 5/3/1 program, I know program ADD poster child in 'da house :)

It's a 4 week program, where the fourth week is a deload week.  I bought the e-book, which has quite a few other program layouts in it as well.

Deadlift:
3x1 @ 480
3x1 @ 510
3x1 @ 540

Static Holds (bar set right above knee, no belt):
8 sec holds x 3 @ 635

BW Pull-Ups:
6x4

RDL's:
8x3 @ 135

Bench:
3x1 @ 305 lbs
3x1 @ 325 lbs
4x1 @ 345 lbs

BB Rows:
8x1 @ 135 lbs
6x1 @ 225 lbs
5x1 @ 275 lbs
4x1 @ 275 lbs

Band Tri Pushdowns:
8x3

Bench:
15x1 @ 135
8x1 @ 225
5x1 @ 275
5x1 @ 315
3x1 @ 345
1x1 @ 365
1x1 @ 365
0x1 @ 385

5x1 @ 330

BTN Press:
3x1 @ 135
3x1 @ 155
3x1 @ 175
1x1 @ 195

Band Face Pulls:
10x2

I've done another workout between this one and the previous bench session, I just couldn't remember what I did.

My meet is April 18.

Well, as luck would have it, I have some kind of injury/overuse issue going on with my quads.  On the outer portion about a couple inches down from the hip, the lower I get into a squat the worse it hurts.  Not sure if I pulled something or if it's an overuse issue, but I have been resting the legs and they are feeling much better.  Will probably start squatting again in the next couple days.

Not sure what I'll do for this upcoming meet.  I may just do the push/pull, depending on how squat training goes.

Sorry to hear that Matt. I guess that with the really steep progress curve you've been riding some overuse issues may be inevitable, but hope it stays at that and that you continue to improve your numbers. Like Christian wrote elsewhere, your technique is really impressive and executed with machine like precision.

Been so hectic here lately, haven't really had the time to post.

Leg area that has been hurting me is finally starting to feel better.  I've pulled from doing the meet, mostly because money is tight and the training issues.  I was originally planning on going and just benching and deadlifting, but my dog need surgery and that was a few hundred bucks, so.......

Thanks Kris, much appreciated.

Training sessions to be posted soon.