Two months to work up the nerve

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CrapSammich
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Two months to work up the nerve

Post by CrapSammich » Fri Jun 28, 2013 9:40 pm

So there's a local powerlifting competition in about 10 weeks. I'm trying to work up the nerve to compete (would be my first).

I've been working with a coach once/week for a couple of months now (step 1). Planning a road trip tomorrow to watch a meet (step 2). So now all that's left is the nerve (and, I guess, the strength)--and getting over my fear of embarrassing the hell out of myself.


6/25/13
DL w/ 40# chains
8 X 2: 135
3: 135
3: 185
3: 225
2: 245
1: 255 (awful hitching)

Sumo DL
8: 135
6: 185
3: 225
2: 245
1: 265

GHR: 3 X 10

Reverse hyper
12: 25, 50, 75

35 minutes elliptical


6/26/13
Bench
2 X 8: 45
8: 65
8: 95
6: 115
3: 135
1: 150
1: 155

DB flat bench
8: 30, 40, 50, 55 (3)

DB incline, neutral --> regular grip
8: 30, 35, 40, 45 (4)

Skull crushers w/ bar
8: 35, 45, 55, 65

Close-grip bench
8: 45
8: 65
6: 95
3: 115
1: 135

30 minutes elliptical

6/27/13
60 min elliptical

6/28/13
30 min elliptical

Pull-ups
6 neutral grip
3 close grip
5 chin-ups

GHR: 3 X 8
Decline sit-ups: 3 X 15

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Holland Oates
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Re: Two months to work up the nerve

Post by Holland Oates » Sat Jun 29, 2013 3:30 am

No need for nerve. Just sign up and do that shit.

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Re: Two months to work up the nerve

Post by CrapSammich » Mon Jul 01, 2013 3:27 pm

Ed Zachary wrote:No need for nerve. Just sign up and do that shit.
You're right, of course. It seemed a lot less intimidating than I thought it would be--of course, I was only watching.

6/30/13
Squat
8: 45
8: 45
8: 95
6: 115
3: 135
1: 155
1: 170

Box squats
3: 95
3: 115
3: 135
1: 145

Cambered bar squats
8: 60, 110, 130, 140

Straight-leg DL
8: 65, 90, 115

Leg extension
8: 80, 110, 145, 145

30 min elliptical


7/1/13

35 min AMT

Barbell press
8: 45, 45, 65, 70, 80

DB press
8: 20, 25, 30, 35, 40

Front DB raises
8: 7.5, 10, 15

Side DB raises
12: 7.5, 10, 10

Lateral rows
12: 10, 15, 15

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Re: Two months to work up the nerve

Post by CrapSammich » Wed Jul 03, 2013 4:20 pm

7/1/13 pm
35 min elliptical, 6 pull-ups (neutral), 10 min tire flips

7/2/13
35 min elliptical
12 min AMT

7/3/13
DL
8 (X2): 135
6: 185
3: 225
2: 245
1: 275, 295, 305

Banded (thin) DL
3: 135, 185, 205
2: 225
1: 245

Seated GM
8: 65, 85, 95, 105

35 min elliptical

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Re: Two months to work up the nerve

Post by CrapSammich » Fri Jul 05, 2013 2:56 pm

7/4/13 (Bless my gym for being open)
BP. 8x45, 8x45, 8x65, 8x95, 6x115, 3x135, 1x150, 1x155
DB flat BP, reg grip. 8x 30, 35, 40, 50
DB incline BP neut -> reg grip. 8x 30, 35, 40 (7)
Skull crushers. 8x 35, 45, 55, 65
Close-grip BP. 8x45, 8x65, 6x95, 3x115, 1x135
Tricep pull-down. 12x 80, 100, 120, 140 (7)

35 min elliptical

7/5/13 (A plan-less workout, after a sleepless night [damned partying neighbors].)

35 min treadmill (3.7mph, increasing to steep incline)
5 neutral grip pull-ups; 3 narrow grip; 4 chin-ups
DB curls. 12x 10, 15, 20
rope cable curls. 15X 10, 15, 20 (maybe helped w/ elbow pain?)
lat pull-down. 15x 60, 70, 80, 90
GHR. 3x15
decline sit-ups. 3x15

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Re: Two months to work up the nerve

Post by CrapSammich » Sat Jul 06, 2013 3:44 pm

7/6/13

35 min AMT
Barbell press. 8x 45, 45, 65, 75, 80. 5x85
DB press. 8x 20, 25, 30, 35, 40. 2x45
Front DB raises. 8x 7.5, 10, 15, 17.5
Side DB raises. 12x 7.5, 10, 12.5
Lateral rows. 12x 10, 15, 17.5
Smith machine shrugs. 12x empty, empty, 50, 90, 110
100 pull-aparts
100 face pulls

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Re: Two months to work up the nerve

Post by Blaidd Drwg » Sat Jul 06, 2013 4:50 pm

Enjoy and good luck!
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Two months to work up the nerve

Post by CrapSammich » Mon Jul 08, 2013 3:19 pm

Blaidd Drwg wrote:Enjoy and good luck!
Thanks--plus, the singlet. . . . Who DOESN'T look awesome in those?

7/7/13
Squat: 8x45, 8x45, 8x 95, 6x115, 3x135, 1x155, 1x175
Box squats: 3x 95, 115, 135, 155
Cambered bar squats: 8x 60, 110, 130; 6x150
25 min treadmill (3.5, increasing incline)

7/8/13
DL: 8x135, 8x135, 6x185, 3x225, 2x245, 1x275, 1x295, 1x315 (fail. Stupid to DL the day after squatting. Nothing tomorrow.)
Banded (thin) DL: 3x 135, 185, 205; 2x 225; 1x 245
GHR: 3 X 10
Rev hyp: 12x 25, 50, 75
10 min elliptical

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Re: Two months to work up the nerve

Post by CrapSammich » Thu Jul 11, 2013 3:51 pm

7/10/13
Squat. 8x45, 8x45, 8x95, 6x135, 3x155, 1x175, 1x185
Squat w/ bands. 6x55, 3x75, 3x105, 2x115, 1x125
Straight-leg DL. 8x 95, 115, 135
32 min elliptical
20 min treadmill

7/11/13
BP. 12x45, 12x45, 8x65, 8x95, 6x115, 3x135, 1x150, 1x155
DB BP. 8x 30, 35, 40, 50
DB incline neut -> reg. 8x 30, 35; 7x40
Skull crushers. 8x 35, 45, 55, 65
Tricep pull-down v-bar 12x 80, 100, 120; 11x140
Tricep pull-down rope. 12x 55, 60, 65, 70
22 min treadmill

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Re: Two months to work up the nerve

Post by CrapSammich » Mon Jul 15, 2013 2:02 pm

Sa 7/13/13
35 min AMT
Seated BB press. 8x 45, 45, 65, 75, 80; 6x85
DB press. 8x 20, 25, 30, 35, 40
Front raises. 8x 7.5, 10, 15, 17.5
Side raises. 12x 7.5, 10, 12.5
Lateral bnt ovr rows. 12x 10, 15, 17.5
Smith mach shrugs. 12x empty, empty, 50, 90, 110
Banded pull aparts x100
Banded face pulls x100

Su 7/14/13
35 min elliptical

M 7/15/13
DL. 8x135, 135; 6x185; 3x225; 2x245; 1x275; 1x295 (fail); 1x295
Banded DL (thin bands). 3x135, 185, 205; 2x225; 1x245
Seated GM. 8x 65, 85; 5x95 (at 5 reps, something pulled in mid back, dammit)
Rev hyp. 12x 25, 50, 75
16 min elliptical

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Re: Two months to work up the nerve

Post by CrapSammich » Tue Jul 16, 2013 3:37 pm

M 7/15/13 evening: gin + epsom salt bath + griping about back

T 7/16/13 griping about back + 2 Aleve + 54 minutes on a slow-ish treadmill on 4-8 incline. Not as tweaky. Improving? Masked?

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Re: Two months to work up the nerve

Post by CrapSammich » Wed Jul 17, 2013 7:09 pm

W 7/17/13
BP. 12x 45, 12x45, 8x65, 8x95, 6x115, 3x135, 2x145, 1x155, 1x160 (w/ butt firmly on bench-- :happiness: PR)
DB bench, reg grip. 8x 30, 40, 50. 1x60
DB bench, neut grip. 8x 30, 40, 45
DB skull crushers. 8x 15, 20, 25
35 min elliptical

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Re: Two months to work up the nerve

Post by newguy » Wed Jul 17, 2013 7:23 pm

When's the meet?

I have never competed in a meet, so take this for what it is worth, but if I were you I would not think of this as "your meet." Instead of 1. Get Coach, 2. Watch Meet, 3. Compete, I would think of it more as
1. Get coach (Check).
2. Watch meet (check)
3. Sign up for and lift in "practice" meet (hopefully check!)
4. Sign up for and compete in "real" meet.

This coming meet is just to learn how it works, get some lifting in, make some friends, etc. The next meet is where you go out and kick butt.

nice log, great stuff, and good luck!
"When I was little, my father was famous. He was the greatest samurai in the empire. And he was the Shogun's decapitator. He cut off the heads of a 131 Lords. It was a bad time for the empire."

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Re: Two months to work up the nerve

Post by CrapSammich » Thu Jul 18, 2013 4:12 pm

theAbstract wrote:When's the meet?

. . . I would not think of this as "your meet."

This coming meet is just to learn how it works, get some lifting in, make some friends, etc. The next meet is where you go out and kick butt.
Thanks, theAbstract. It's 9/14, hosted by my coach at his gym, so a familiar environment, and he'll be there for a bench lift-off and to help plan weights. I'm getting closer to committing, but I'm trying not to establish any expectations, other than not to bomb out or otherwise embarrass myself.

Thurs 7/18
Mostly cardio/heart rate day.
40 min elliptical
15 min jump rope intervals (double-unders until I miss, rest until heart rate <65%)
Dips. 3x8
Pushups. 3x8

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Re: Two months to work up the nerve

Post by CrapSammich » Fri Jul 19, 2013 2:38 pm

F 7/19/13
20 min elliptical
Pull-ups. Neutral grip x6; narrow grip x3; chin-ups x5
DB curls. 12x 12, 15, 20; 10x25
Back extensions (10#). 3x12
Cable hammer curls. 15x 10, 15, 20, 25, 30
Seated cable row (narrow). 12x 60, 80, 90
Seated cable row (handled lat bar). 12x 60, 80, 90
Standing cable row (narrow). 12x 65, 75, 85
Standing cable row (handled lat bar). 12x 65, 75, 85
Lat pull down. 12x 70, 80, 90
13 min elliptical

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Re: Two months to work up the nerve

Post by CrapSammich » Sat Jul 20, 2013 4:34 pm

Sa 7/20/13
35 min AMT
Seated BB press. 8x 45, 45, 65, 75; 7x85; 4x90
DB press. 8x 20, 25, 30, 40; 5x45
Front raises. 8x 10, 12.5, 15, 17.5
Side raises. 12x 10, 12.5, 9x15
Lateral bnt ovr rows. 12x 10, 15, 17.5
Smith mach shrugs. 12x empty, empty, 50, 90, 110
Banded pull aparts x100
Banded face pulls x100

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Re: Two months to work up the nerve

Post by CrapSammich » Mon Jul 22, 2013 3:43 pm

Su 7/21/13
Squat. 8x 45, 45, 95; 6x135; 3x155; 1x175; 1x185
Squat w/ bands. 6x55; 3x 75, 105; 2x115; 1x125
Adductor. 12x 75, 85, 95, 105
Leg extension. 8x 80, 95, 110, 125
45 min elliptical


M 7/22/13
33 min AMT
Pull-ups. Narrow x4. Neutral 2x5
DB curls. 15x 12.5, 15, 20; 12x25
Cable hammer curls. 15x 15, 20, 25
Seated cable row (narrow). 12x 60, 80, 90
Seated cable row (lat bar). 12x 60, 80, 90
Standing cable row (narrow). 12x 65, 75, 85
Standing cable row (lat bar). 12x 65, 75, 85
Lat pull down. 12x 75, 90, 105
Rev cable Xovers. 12x 10, 15, 20
DB rows. 10x 40; 12x 35, 35

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Re: Two months to work up the nerve

Post by CrapSammich » Wed Jul 24, 2013 7:18 pm

M 7/22/13 pm
30 min elliptical
6 neutral grip pull-ups
3x10 leg raises


T 7/23/13
30 min lazy treadmill, just to move first thing in am


W 7/24/13
DL. 8x 135, 135; 6x185; 3x225; 1x 245, 275, 295, 310 (fail; butt up first), 310 (fail; just didn’t have it. Was really hoping for 315# today--not to be)
Sumo DL. 8x135; 6x185; 3x225; 2x245; 1x275
Rack pull. 6x145; 3x 235, 285; 2x305; 1x315. (Shins and quads scraped up--told to stop resisting knee socks.)
30 min elliptical

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Re: Two months to work up the nerve

Post by CrapSammich » Thu Jul 25, 2013 3:01 pm

Th 7/25/13

30 min elliptical
3x12 hanging knee raises
3x12 decline sit-ups
3x12 lying leg raises
20 min treadmill

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Re: Two months to work up the nerve

Post by CrapSammich » Mon Jul 29, 2013 3:37 pm

F 7/26/13 am
35 min elliptical

pm
BP. 12x45, 12x45, 8x65, 8x95, 6x115, 2x135 (failed on #3), 1x145 (failed on #2), 1x155 (fail--ridiculously long sticking point, couldn't lock out. Bad day; maybe should've not bothered.)
DB flat, reg grip. 8x 30, 40; 6x50
DB neut grip. 8x 30, 40, 45
DB skull crushers. 8x 15, 20; 6x25
Tricep pull-down v-bar. 12x 80, 100, 120
Tricep pull-down rope. 12x 55, 60, 65


Sa 7/27/13
BB press. 8x 45, 45, 65, 75; 5x85; 3x90, 1x95
DB press. 8x 20, 25, 30; 6x 40
Front raises. 8x 10, 12, 15
Side raises. 12x 10, 12; 10x15
Bnt ovr rows. 12x 10, 15, 15
Plate raises. 3x12x25
Smth mach shrugs. 12x empty, empty, 50, 90, 110
10 min treadmill
10 min elliptical


Su 7/28/13
15 min elliptical
Pull-ups. Neutral grip 7; narrow grip 4; chin-ups 5
DB curls. 12x 10, 15, 20, 25
Cable hammer curls. 15x 15, 20, 30, 40
Seated cable row (narrow). 12x 70, 90, 110
Seated cable row (handled lat bar). 12x 70, 90, 110
Standing cable row (narrow). 12x 70, 90, 110
Standing cable row (handled lat bar). 12x 70, 90, 110
Rev cable Xovers. 12x 15, 20, 25
DB rows. 12x 35, 35
20 min elliptical


M 7/29/13
34 min AMT
10 min jump rope segments
3x8 pushups
3x8 dips

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Re: Two months to work up the nerve

Post by CrapSammich » Wed Jul 31, 2013 6:58 pm

T 7/30/13 Particularly fulfilling performance today:
Slept late (1RM)
Day off from gym
Ate lots


W 7/31/13
Squat. 8x 55, 55, 105; 6x125; 3x145; 2x165; 2x175
Safety bar squats (no hands/belt). 8x80; 6x100; 3x130; 2x135
Leg extension. 8x 110, 140, 155
Straight-leg DB DL. 8x 30, 35, 40
35 min elliptical
Ordered singlet. Talked about goals (don't bomb out; just get total; any total) and commands.

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Re: Two months to work up the nerve

Post by Bud Charniga's grape ape » Wed Jul 31, 2013 7:08 pm

CrapSammich wrote: Talked about goals (don't bomb out; just get total; any total).
This bears repeating about a million times. At my first meet I opened with (I think) 135/135/225. Which was good, because I missed on my 2d attempts in both squat and bench, but came back to pull a 30 lb. PR. Don't underestimate what unfamiliar equipment, wonky rest periods, nerves, and general Murphy's Law shit will do to you, especially at your first meet.

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Re: Two months to work up the nerve

Post by CrapSammich » Thu Aug 01, 2013 3:35 pm

Jon wrote: Don't underestimate what unfamiliar equipment, wonky rest periods, nerves, and general Murphy's Law shit will do to you, especially at your first meet.
Indeed. I think it'll be friendly, and I know my coach will prepare me well--I just have no idea how I'll react to all the stuff you caution about. I mean, so let's say I do awful--what's the worst that could happen, other than a lifetime of shame and self-recrimination? #-o


R 8/1/13
Bench. 12x 45, 45; 8x 65, 95; 6x115; 3x135; 2x145; 1x155; 1x160 (fail)
DB bench, reg grip. 8x 30, 40, 50; 1x60
DB neut grip. 8x 30, 40, 45
DB skull crushers. 8x 15, 20, 25
Tricep pull-down v-bar. 12x 90, 110, 130
Tricep pull-down rope. 12x 60, 65, 70
40 min elliptical

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Re: Two months to work up the nerve

Post by CrapSammich » Fri Aug 02, 2013 8:21 pm

F 8/2/13
DL 8x 135, 135; 6x185; 3x225; 1x245, 275, 295, 310 (fail)
Sumo. 8x135; 6x185; 3x225; 2x245; 1x 275
Rack pull. 6x145; 3x235, 285; 2x305; 1x315

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Re: Two months to work up the nerve

Post by CrapSammich » Mon Aug 05, 2013 1:58 pm

Sa 8/3/13
BB press. 8x 45, 45, 65, 75; 6x85; 4x90; 1x95; 1x100
DB press. 8x 20, 25, 30; 6x40
Front raises. 8x 10, 12, 15
Side raises. 12x 10, 12; 10x 15
Lateral bnt ovr rows. 12x 10, 15, 15
Plate raises. 12x 25, 25, 25
Smith mach shrugs. 12x empty, empty, 50, 90, 110
40 min elliptical


Su 8/4/13
Pull-ups. Neutral grip 6, 4; narrow 3; chin-ups, 5
DB curls. 12x 10, 15, 20, 25
Cable hammer curls. 15x 15, 20, 30, 40, 50
Seated cable row (narrow). 12x 70, 90, 110
Seated cable row (handled lat bar). 12x 70, 90, 110
Standing cable row (narrow). 12x 75, 95, 120
Standing cable row (handled lat bar). 12x 80, 100, 120
Rev cable Xovers. 12x 15, 25; 10x30
Rev hyp. 12x 25, 50, 75
30 min elliptical


M 8/5/13
36 min elliptical
Hanging leg raises. 3x12
Back extension. 3x12
Decline sit-ups. 4x12
11 min treadmill

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