Jump to content

Trad's - Don't drop that dun dun dun


Trad_Climb

Recommended Posts

I didn't do the last 6 week challenge, but that is ok, as the owner of NF says "its better to be out doing things than posting on NF.com" And that is what I've been doing. Hitting PR's on my Olympic lifts, working on my cardio, I even attended a crossfit gym, but everyone was weaker than me. Well I am back and ready to kick some trash!

Firstly this 6 weeks will be hard. I'm going to be very busy with competitions:

September 22 - Crossfit Pismo Beach, Ca

October 7 - USPLA Powerlifting, San Jose, Ca

October 20 - USPLA Powerlifting, San Luis Obispo Ca

November 3 - SPF Powerlifting, Sacramento, Ca

November 4 - hibernation

So... On to the goals!

1. Squat 405 pounds in competition. (4 STR)

2. Stay at or below 198 pounds of body weight, for the competition (3 CON)

3. Bench 275 pounds in competition (5 STR)

4. Pay $300 towards credit card debt (3 WIS)

The HOW:

UP & DOWN MOTION WITH YOUR BUTT - I've been on an intense squat program that has been making me squat 5 times a week, my last max before starting the program was about 2 months at 380 so I feel very confident on this one. I have 3 weeks left on the program and then I will run 5/3/1 for all fall and winter.

LIGHT WEIGHT BABY - No fast food, I will basically be eating a lot of meat and veggies, even salads.

BIG BOY BENCH - I will really need to hammer down on my technique, I don't feel crazy confident on my hand placement yet. I've been told I need to know where I want my hands with out looking at where they actually are, so I've been resetting grip quite a bit. As far as my body placement I am spot on where I want to be.

PAY DA BILLS - This should be pretty easy, I will be working some over time so i'll have some open cash to send towards that devil plastic card. Just need to stop buying cool gym stuff from EliteFTS! That site is addicting.

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post
I didn't do the last 6 week challenge, but that is ok, as the owner of NF says "its better to be out doing things than posting on NF.com" And that is what I've been doing. Hitting PR's on my Olympic lifts, working on my cardio, I even attended a crossfit gym, but everyone was weaker than me. Well I am back and ready to kick some trash!

Firstly this 6 weeks will be hard. I'm going to be very busy with competitions:

September 22 - Crossfit Pismo Beach, Ca

October 7 - USPLA Powerlifting, San Jose, Ca

October 20 - USPLA Powerlifting, San Luis Obispo Ca

November 3 - SPF Powerlifting, Sacramento, Ca

November 4 - hibernation

Wow, that's a LOT of competitions.

So, how do you plan on incorporating a training schedule into that many?

Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post
Wow, that's a LOT of competitions.

So, how do you plan on incorporating a training schedule into that many?

I've been building up over the last couple of months, with my work out scheduled I should be peaking at the October 20th competition, and then I'll deload for a week and then a dynamic week before the November 3rd competition. After all that is the slow grind of the beautiful 5/3/1. Repair in between meets will be key for me, I have my own foam roller and will be doing specific stretches every day to keep m in tip top shape. I also have the luxury of not having to go to school this semester so sleep/homework won't be a huge issue.

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post

awesome, so you're not really planning on making any gains between the 3 that are so close together?

just wondering for myself, i'm new to this whole PL competition thing :)

Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post
awesome, so you're not really planning on making any gains between the 3 that are so close together?

just wondering for myself, I'm new to this whole PL competition thing :)

Yeah no significant gains. I might do better at one than the other based on how well rested I am stuff like that, but I don't expect to see a 30 pound difference in lifts.

I don't think anyone (without drugs atleast) could see big PR's doing competitions every other week. Maxing out the big 3 all in the same day takes a huge toll on the CNS and the muscles.

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post
Yeah no significant gains. I might do better at one than the other based on how well rested I am stuff like that, but I don't expect to see a 30 pound difference in lifts.

I don't think anyone (without drugs atleast) could see big PR's doing competitions every other week. Maxing out the big 3 all in the same day takes a huge toll on the CNS and the muscles.

haha yeah. i try only max out once a month to every 6 weeks.

Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post
haha yeah. i try only max out once a month to every 6 weeks.

Do you max out all your lifts every month to 6 weeks or just 1 lift every time?

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post

oh one at a time normally. i do a lot of heavy doubles and triples in between, but try not to go for a 1 rep too often.

Spezzy, the Arcane Skirmisher
Chaotic Good Quarter Elf Slayer/Magus
STR: 21 / DEX: 17 / CON: 14 / INT: 15 / CHA 15
“There's only one rule that I know of, babies—God damn it, you've got to be kind.”
Link to post

Nice, I am excited that I am finally out of the high volume woods, a couple weeks ago my program had me doing 10x6@70% and it was hellish for every single set.

Now I am in the 4x6 range, next week 3x3, and so on. I am much better doing something hard 1 time than I am doing it 60 times.

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post
Which program is that? That sounds like a scarier version of Smolov.

Yeah it is pretty similar, my strength coach calls it the "pants party".

2 Front Squat days

1 1-1/4 Front Squat day

2 Back squat days

2 Bench days - 1 dyno 1 heavy

2 Oly days - 1 cleans 1 snatches

1 Deadlift day

All in 1 week.

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post

It will have to be later in the day its at home and I'm at work pretending that i'm productive. But yeah I will today post it on here.

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post

That conversation was very interesting, I'm interested in seeing this program too, I'm nowhere near being able to attempt something like that, but I always like seeing what's out there. Good luck with all of those lifts and your goals for the challenge man!

The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too.

Race: Fiendish Blue Extension Cord

Class: Warrior
Links:  MFP  Battle Log  Current Challenge

Link to post

Yeah this program (and smolov) for that matter is VERY hard, there was one day I came home from work around 5 - 5:30pm and decided to lay down for a bit before dinner. Closed my eyes and the woke up to my alarm the next day. No memory what so ever.

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post
Yeah this program (and smolov) for that matter is VERY hard, there was one day I came home from work around 5 - 5:30pm and decided to lay down for a bit before dinner. Closed my eyes and the woke up to my alarm the next day. No memory what so ever.

Stories like this sooo make me want to do Smolov. :D

"Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle

Link to post
Stories like this sooo make me want to do Smolov. :D

Haha good good, lets the DOMS flow through you!

I think Smolov does taper down in lifting days, mine sadly does not ):

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post

November 3 - SPF Powerlifting, Sacramento, Ca

That's at my gym!!!! :-D Wait, have we discussed this already... I know I did with someone on here...

90+ Masters Weightlifter

Current Lift PRs
Snatch: 93kg/205lb // Clean and Jerk: 113kg/248lb // Back Squat: 170kg/375lb

Spoiler

 

2016 USAW Senior Nationals - 6th place

2015 USAW American Open - 8th place
2015 USAW Senior Nationals - 9th place
2014 USAW Senior Nationals - 9th place

2013 USAW Senior Nationals - 9th place

 

Instagram - MyFitnessPal

Link to post
That's at my gym!!!! :-D Wait, have we discussed this already... I know I did with someone on here...

Yeah you had it with me (:

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post
Yeah you had it with me (:

Ahhhh, my aging memory...

90+ Masters Weightlifter

Current Lift PRs
Snatch: 93kg/205lb // Clean and Jerk: 113kg/248lb // Back Squat: 170kg/375lb

Spoiler

 

2016 USAW Senior Nationals - 6th place

2015 USAW American Open - 8th place
2015 USAW Senior Nationals - 9th place
2014 USAW Senior Nationals - 9th place

2013 USAW Senior Nationals - 9th place

 

Instagram - MyFitnessPal

Link to post

No real deadlift numbers, coach told me just to feel it out since my legs are currently being rapped by squats.

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post

Wow, that is a lot of competitions.

If I'm reading it right, the first few weeks of that program don't look too bad, but the later ones will be brutal.

I'm trying to squat every day myself, but my light days have things like overhead squats planned, which I haven't done much of so I'm pretty much starting with a 15lb bar which isn't going to tax my legs all that much. :)

Link to post

Yeah already made it past the bad weeks, now tapering down for the big day (:

Warrior LVL 3

STR: 16.75 DEX: 4 STA: 4 CON: 2 WIS: 8 CHA: 3

Current Challenge: http://www.nerdfitness.com/community/showthread.php?17857-Trad-s-Don-t-drop-that-dun-dun-dun

Current Maxes (lbs):

Spoiler

 

Squat: 380

Front Squat: 300

Bench: 265

Overhead Press: 155

Deadlift: 455

Clean & Jerk: 225

Snatch: 155

 

 

Link to post
×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines