F-Mac's Meet Prep Journal

[F_Mac]

Alright, i'm alredy part way through my meet prep, have been keeping a journal on another site but thought I'd post it up here 'cause more feedback is always better :

I'll be using a modified WSB program designed by Iron Addict (he is my trainer at the moment) so I won't be able to post every set/rep, but enough to give an idea of what I'm doing.

I will be doing a full PLing meet (IPF) on August 19th. Prep will get challenging in a few weeks as I have a vacation scheduled and will need to train while I am away.

Currently: 5'10", 227lbs. I've been on a slow cut for a while and have dropped about 13lbs since Xmas all while increasing my strength, so I am pleased with what I have accomplished so far.

Comments, questions, and suggestions are all welcome.

Ok.....enough BS rambling, lets get down to it.

[F_Mac]

06/06/30 - DE Squat

Speed Box Squat - 295x8x2
GM's - 235x2x8
GHR's
Heavy Abs

Decent workout, bar speed was good. I will increase to 300lb next week.

06/07/02 - DE Bench

Speed Bench - 215x8x3
Rack Lockouts - 285x3x3
Chest Supported Rows
Military Press

Still not 100% happy with my bar speed on bench. Lockouts were up another 5lbs this week. All in all it was a good session.

[F_Mac]

06/07/03 - ME Squat

Low Box Squat (8-9" box) - 435x1, 465x1, 470x1
Low Pullthru's
Ab Work

Very pleased with the box squats, 10lb PR for me

[F_Mac]

Lol..........well my journal is off to a great start here. I messed up my wrist playing softball wednesday night. Thankfully it's not broken, just a bad sprain. Sucks too 'cause I could feel everything coming together really well (diet/training/conditioning).

Looks like i'll be out of comission for a week or 2. Hopefully I can still pull it together for my meet.

[Firehawk]

Clear your Priv Msgs...or go check on IA i sent you one...sheesh ! lol

[F_Mac]

(POSTED YESTERDAY)

Alright, after about 10 days of layoff I'm back at it. Wrist is at about 90%. I taped it up for bench yesterday and had minimal pain, good enough. I've been itching big time to get back in there...

06/07/14 - DE Squat

Speed Box Squat - 295x8x2
GM's
GHR's
Heavy Abs

Decent workout, had to stabilize the bar with my good arm, but felt strong.

06/07/16 - DE Bench

Speed Bench - 215x8x3
CGBP - 235x3x3 (stayed well short of failure)
Chest Supported Row (machine)
Military Press

Didn't get my reps on military press, 2 shy of what I did last time..........not sure why, will chalk it up to an 'off' day.

[F_Mac]

06/07/17 - ME Squat

DL's - 495x1, 545x1, 555x1 (PR)
Rev. Hypers (clean)
Ab work

Deads are a 20lb gym PR, and a 4lb PR over what I pulled at my meet. Took some vids if anyone is interested. I managed to lock out 555 but didn't hold it long as my grip was going south.

http://media.putfile.com/Deadlifts-4...5-July-17-2006

[Maxgain]

Very impressive video didnt even know the bar could hold so many plates Keep it up

[F_Mac]

06/07/19 - ME Bench

CGBP - 275x1, 295x1, 315xmiss, 315xmiss
DB Bench - 90x4x5
Skull Crushers - did 1 set, wrist started screaming at me, so I stopped
...did some other accessory work

I was so close to getting 315, just got stuck about halfway up. Probably should have gone for 305 but the thought of 3 plates was too tempting. Skulls really bugged my wrist so I cut them out. Overall it was a solid workout.

Ok, i'm not sure what I did but I must have either slept wierd, or someone snuck into my room last night and hit me in the back with a hammer. My upper back, on the left side is KILLING me, hurts to breathe.......not sure wtf happened but hopefully it gets better 'cause this friggin sucks.

[F_Mac]

Back from my 2 week vacaion, feeling well rested and it's 10 days and counting until my meet..........

06/08/08 - ME Squat
Squat (full gear) - 495x1, 525x1, 535x1, 545xmiss
Low Pullthru's
Ab work

Definitely could have got 545 if I hadn't dicked around with those lower weights first. I really didn't have any idea where my strength was at since I hadn't done any suit work in a while.

Ran into the only other guy in my gym that competes in PLing (turns out he owns the gym too). Cool guy, he gave me a few pointers and spotted me. He's won the nationals for the 181lb class a couple of times and came second in the IPF worlds back in '97.

[F_Mac]

06/08/10 - ME Bench

Shirted bench - 365x1, 375xmiss
CGBP - 235x5,4
Tri PD's
....some other stuff

Bench is holding at 365, been there for a while now. I really focused on pausing at the chest as this was my last bench session before the meet. 365 went up with a bit of struggling, 375 was close, but just a little over the threshold.

[Firehawk]

What are you opening with?

My last raw meet is coming up this month on the 26th. I will not be doing meets completely raw anymore after this. I am not expecting PR's either this time because my weight is way down and i've gotten a bit weaker, but who knows. I tend to 'show up' come meet time. Would be nice to total 1100+ raw.

[F_Mac]

Bench opener will be 325. Assuming I get that, attempt #2 will be 365, and i'll try 375 on my 3rd attempt.

Haven't figured out my squat and DL openers yet.

1100 raw is a nice total........you're going to do eqipped meets exclusively after that?

[Firehawk]

You bet your ass I am! lol

I'm starting to use briefs now...but just for fun. After the meet ill really get into it. Not gonna make a bunch of progress until i start eating though, 25 lbs away from it.

What's your bench PR in a meet? And why only a 10lb difference between the 2nd/3rd attempts? (the answer to question 1 may answer my second one)

[F_Mac]

I've only done one meet..........and none of my bench attempts passed, but I tried opening with 353 and in retrospect it was too much.

365 is tough but I can definitely get it. Anything over that is a bonus, hence the only 10lb difference.

However, if I feel strong I may bump it to 380 or so.

I've never used briefs..........i imagine it feels similar to a suit with the straps down no?