F-Mac's Training Log & Random Thoughts - Page 13

**F-Mac** · 10-26-2010, 08:55 AM

Thx for the support JR.

**slyfox115** · 10-26-2010, 09:57 AM

Have you tested a raw max yet to see where you are?

**F-Mac** · 10-27-2010, 10:36 AM

Haven't tested any raw maxes sly. I have been purposely avoiding that until after the meet. Some conservative raw numbers right now would be Squat - 460, Bench - 320, Deadlift - 500......just based on the rep work I have done.

Tuesday Training

Squats
135x2x5
225x5
285x3
add belt, wraps
340x3
add suit, straps down
396x2
full gear
452x1
507x1
540x1

507 was an ugly slow rep, couldn't get set up right, bar felt awkward on my back, etc. I got my head back in it and 540 was nice and smooth.

Feeling pretty good but it's still going to be a tight finish to get the total that I need to qualify for Nat'ls.

Strategy from here out:
My calculations to qualify look like this: Squat - 560, Bench 430, Deadlift - 570 Total = 1560

Right now I have lifted 20lbs shy of all these numbers (540/408/552). By this time next week, I will hopefully have lifted 10lbs shy of them all. I'll do my openers the following week, then have 4 days off to recover before the meet.

I'll be dropping all accessory work after this week, cardio has been reduced now to just moderate intensity walking, 3x per week.

**F-Mac** · 10-30-2010, 12:55 PM

Friday Training - Accessory Work

Bench - worked up to 265x3x3 paused
Standing OHP - 115x3x8, 135x6
Pullups (wide grip) - 6,4,4,3
Stretching (lots)

Really focusing on bench technique, mainly 2 things - more arch, and keeping my feet flat (for those wondering why, IPF rules require flat feet while benching). One of the ways to "bend" this rule a bit is to wear wrestling shoes with a rounded sole to bench in. Because there is no clearly defined sole (like with chucks or squat shoes) your feet can rock back and forth a bit and the judges can't really tell.

Anyway, my feet were tending to move a lot, so I need to get this under control.

jesus rocks · 10-30-2010, 01:39 PM

Good stuff bro.

**F-Mac** · 10-31-2010, 12:40 PM

Sunday Training:

Deadlift
155x2x5
240x5
308x5
add belt
375x3
suit, straps down
430x2
475x1
straps up
518x1
562x1

BB Shrugs
396x3x15

Cable Pull-throughs
4x12

Good session today, felt good and the 562 was slow but felt fairly solid. Definitely within 10-15lbs of my max though. This was my last heavy session before the meet. Next week I will work up to my opener which will likely be 520 or so.

Dobermann · 10-31-2010, 12:43 PM

Strong deads!! you are nearly back to your best!

Well done loser!

**F-Mac** · 10-31-2010, 12:46 PM

haha......still 60lbs off my best, but I will hit that soon enough.

Dobermann · 10-31-2010, 12:49 PM

Quote:

Originally Posted by F-Mac

haha......still 60lbs off my best, but I will hit that soon enough.

True but it is climbing REAL fast

kutt3r · 11-01-2010, 11:23 AM

Nice DL's, everything is coming along well

10-26-2010, 08:55 AM	#121
F-Mac Moderator Join Date: Sep 2005 Location: Ft. McMurray, AB Posts: 4,244	Thx for the support JR. __________________ Training Diet

10-26-2010, 09:57 AM	#122
slyfox115 Moderator Join Date: Feb 2008 Posts: 7,403	Have you tested a raw max yet to see where you are? __________________ Training Journal: http://www.ironaddicts.com/forums/sh...t=16209&page=2 “Strength does not come from physical capacity. It comes from an indomitable will.” - Ghandi True Protein Discount Code - 5% off: TRF272

10-27-2010, 10:36 AM	#123
F-Mac Moderator Join Date: Sep 2005 Location: Ft. McMurray, AB Posts: 4,244	Haven't tested any raw maxes sly. I have been purposely avoiding that until after the meet. Some conservative raw numbers right now would be Squat - 460, Bench - 320, Deadlift - 500......just based on the rep work I have done. Tuesday Training Squats 135x2x5 225x5 285x3 add belt, wraps 340x3 add suit, straps down 396x2 full gear 452x1 507x1 540x1 507 was an ugly slow rep, couldn't get set up right, bar felt awkward on my back, etc. I got my head back in it and 540 was nice and smooth. Feeling pretty good but it's still going to be a tight finish to get the total that I need to qualify for Nat'ls. Strategy from here out: My calculations to qualify look like this: Squat - 560, Bench 430, Deadlift - 570 Total = 1560 Right now I have lifted 20lbs shy of all these numbers (540/408/552). By this time next week, I will hopefully have lifted 10lbs shy of them all. I'll do my openers the following week, then have 4 days off to recover before the meet. I'll be dropping all accessory work after this week, cardio has been reduced now to just moderate intensity walking, 3x per week. __________________ Training Diet

10-30-2010, 12:55 PM	#124
F-Mac Moderator Join Date: Sep 2005 Location: Ft. McMurray, AB Posts: 4,244	Friday Training - Accessory Work Bench - worked up to 265x3x3 paused Standing OHP - 115x3x8, 135x6 Pullups (wide grip) - 6,4,4,3 Stretching (lots) Really focusing on bench technique, mainly 2 things - more arch, and keeping my feet flat (for those wondering why, IPF rules require flat feet while benching). One of the ways to "bend" this rule a bit is to wear wrestling shoes with a rounded sole to bench in. Because there is no clearly defined sole (like with chucks or squat shoes) your feet can rock back and forth a bit and the judges can't really tell. Anyway, my feet were tending to move a lot, so I need to get this under control. __________________ Training Diet

10-31-2010, 12:40 PM	#126
F-Mac Moderator Join Date: Sep 2005 Location: Ft. McMurray, AB Posts: 4,244	Sunday Training: Deadlift 155x2x5 240x5 308x5 add belt 375x3 suit, straps down 430x2 475x1 straps up 518x1 562x1 BB Shrugs 396x3x15 Cable Pull-throughs 4x12 Good session today, felt good and the 562 was slow but felt fairly solid. Definitely within 10-15lbs of my max though. This was my last heavy session before the meet. Next week I will work up to my opener which will likely be 520 or so. __________________ Training Diet

10-30-2010, 01:39 PM	#125
jesus rocks Banned Join Date: Dec 2006 Location: Adel has webbed turtle toes...pretty gross if you ask me. Posts: 4,321	Good stuff bro.

10-31-2010, 12:43 PM	#127
Dobermann Strength Verified Join Date: Jun 2006 Location: Safe in a no judgement zone! Posts: 7,104	Strong deads!! you are nearly back to your best! Well done loser! __________________ An individual with an arm length under 24 inches long has a significant advantage over those with arms 27 inches or longer. An individual with 24-inch arms with a 300-pound maximum bench press completes 7200 inch-pounds of work. An individual with 27-inch arms only has to have a maximum bench press of 266 pounds to create 7200 inch-pounds of work. R.I.P Wesley Silveira (Gone but never forgotten) Bench Press 265lbsx1 27/11/09 Deadlift 238lbsx1 07/09/09 Squat 401lbsx1 16/09/09 MP 125x7 20/11/09 I am supeer strrong!!!

10-31-2010, 12:46 PM	#128
F-Mac Moderator Join Date: Sep 2005 Location: Ft. McMurray, AB Posts: 4,244	haha......still 60lbs off my best, but I will hit that soon enough. __________________ Training Diet

11-01-2010, 11:23 AM	#130
kutt3r Senior Member Join Date: Mar 2009 Location: Calgary, AB Posts: 4,332	Nice DL's, everything is coming along well __________________ _________________________________ Independent Powerlifting Independent Powerlifting on Facebook Journal

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