Competition training log

[Fuglydude]

Ya those charts are fantastic for making you feel like a pu$$y...

At my strongest I was around 178 lbs w/ a total of around 1080 (D: 470, S: 360, B: 250). That puts me in between class 2 and class 1 at the 181 class. I was on at the time and these are drug-free totals... fahhhk. I think my best totals while off were something like deads: 440, Squat: 345, Bench: 230 at around 167 lbs bodyweight... so still in between class 1 and 2 at the 165 class.

Ah well, guess I'm smart at trying my hand at bodybuilding as I'm clearly not cut out to be a PL

 

[Jitterbug]

A total at a competition is not the same as a total set on one day at the gym, nor is it the same as the sum of your best lifts taken individually (the comp one is the lowest of them). The bench is also a paused bench, which takes a lot off your usual touch & go bench.

Pulling your best deadlift ever at the gym is one thing. Pulling it at a comp after you've done squat warm-ups, squat 3 attempts, bench warm-up, bench 3 attempts, deadlift warmups and one or two DL attempts (could mean 6 hours after your first squat) is a very different story!

 

[Fuglydude]

yeah man i feel the same way. I recall being low 900s sometime last year which is something like class 3. Thats not even like runner up or anything, although it would be interesting to see it from a statistical point of view, like a bell curve or something. I'd assume the class system is based on the numbers of people who compete so even class 4 would still be considerably better than 'average'.

I have a friend who is my size, never works out. If he didn't have lower back issues, he could probably eclipse class 2/1 at our weight class. He just has it. Unfortunately, his lower back leaves him in unbearable pain and will need some sort of procedure in the next 5 years to fix it.

As an aside, if you thought that previous shoulder work out was bad this is what I did today:

Smith wide grip upright row 3 x 8
Smith military press 3 x 8
Seated lateral raise 3 x 10
Ext. rotation x 25
Anterior raises (hold diagonally) 3 x 10
Dumbell shoulder press 10 x 10

This was after warming up w/ some strength work, namely:

power cleans:

185 x 3
205 x 3

Deads:

315 x 1
405 x 5

Weighted Dips:

(BW + 115) x 5 x 2

Oh and I did a tricep session after shoulders too.... :rockon:

 

[Fuglydude]

Crammed both quads and hamstring work into today. Also did my calf "module" and did core/strength stuff. Was in there for around 2 hours... long ass work out.

Strength work:

One arm DB snatch:

95 x 1/side

power clean:

135 x 5 (hang)
185 x 3 (hang)
205 x 3

Pistols:

30/side x 5

Back squat:

225 x 5 (jump squats)
275 x 5
315 x 3
335 x 1

Not my best day but I didn't go 100% on any of these sets as I still had my entire leg work out ahead of me.

Zercher Box Squats:

225 x 5 x 2

Weighted pull up (narrow underhand grip)

(BW + 70) x 8
(BW + 90) x 5
(BW + 45) x 8

- Quad module:

Leg Press: 100 reps
Squats: 2 x 8 (was supposed to be 3 x 10, but I figured I enough squatting earlier)
Walking Lunge: 3 x 30
Hip ext: 10 x 10

- Ham module:
SLDL 3 x 10
standing ham curls: 3 x 10
Lying ham curls: 3 x 10
Sitting ham curls: 10 x 10

Core/calves...

 

[Colossus]

A total at a competition is not the same as a total set on one day at the gym, nor is it the same as the sum of your best lifts taken individually (the comp one is the lowest of them). The bench is also a paused bench, which takes a lot off your usual touch & go bench.

Pulling your best deadlift ever at the gym is one thing. Pulling it at a comp after you've done squat warm-ups, squat 3 attempts, bench warm-up, bench 3 attempts, deadlift warmups and one or two DL attempts (could mean 6 hours after your first squat) is a very different story!

Very true!

My best total (1535) was a gym total and that wasnt even done on the same day! I have no idea what my meet total would be right now. Prob in the same ballpark but hitting a ME squat and deadlift on the same day just fries your CNS.

 

[Fuglydude]

Just beginning the final taper down off my cycle. All in all, I suppose I could have gotten bigger, however, I feel good at this weight and actually feel confident about my body. I've been at 10% or less for almost 5 years prior to this, and when you're hanging at 12% of over you feel fat and gross.

I know I need to get bigger, but I think its healthier to gain weight gradually when you're almost considered obese as per BMI! Next bulk phase I'll try and put on another 15 or 20 lb... I started at 167 lbs at 10.7% and ended up at 190 in the 11-12% range.

Didn't really meet any of my strength goals, but at least I look like I'm strong

 

[Fuglydude]

Post WO wt is now down to 185. Interesting thing though, is that I feel fantastic. My trainer says he has no issues as long as I can maintain around 185. I'm guessing bf% is probably sitting around 10-11%. I have to wear belts w/ 32" pants again. I love being lighter and leaner. Since my core is tighter, I'm noticing my strength on the big lifts is slowly returning to previous levels.

I pulled 465 lbs on deads today for a single. Had a little trouble with the lock out as my grip sucked, but managed to lock it out. My all time PB is 470. Not sure what it was but the 465 felt quite manageable. I'll try and set a new PB next week. My core just feels so much more stable and I feel explosive at this weight vs. being in the low 190s.

New program change is coming next week... so should be interesting. There will be less volume I'm told, and maybe even one strength day a week! It'll be sweet to have power work re-incorporated into my program.

My fiance commented today that I have a lot more separation than when I first started training. I don't really notice, but my body on the whole definitely feels different. I hope I can stay at 185 w/ 10% bf until contest prep time.

Diet wise, I'm getting more and more grossed out by the massive amount of carbs that I was having to take in. I've reverted more to a augmented version of my old "stripping diet". Basically try and take in 1-2 lbs of meat/day w/ 1-3 protein shakes (depending on whether I'm training or not) and 1-2 mass gainer shakes. Target is to get > 250 g protein/day while keeping other macros adequate. Consuming a lot more fruits and veges than before. I suspect this is probably I feel so much leaner and stronger.

Should be interesting to transition into the next phase...

 

[Fuglydude]

Last shot today...

Program transition phase in the works. I'm doing a lot more strength work coupled with lower volume bodybuilding work.

Strength session today w/ some shoulder/tri work.

Powercleans:

- 135 x 5 (hang)
- 205 x 3

One arm DB snatch:

- 90 x 1/side
- 100 x 1/side

Deadlift:

315 x 1
405 x 1
475 x 1 (personal best)

Dips:

(BW + 115) x 6
(BW + 90) x 6

Pistols:

40/side x 3

The 475 felt smooooove ... I think I can hit 485-490 as a max right now...soooo closer to 5 plates! Better watch your back Colossus, I'm coming for ya!!!

Its strange how much stronger and more explosive you feel when your core is tight and everything fires like you're used to.

 

[AAAgent]

where you been! I want to see that 5 plate post.

 

[Fuglydude]

where you been! I want to see that 5 plate post.

haha, the 5 plate attempt was an EPIC failure!!! :rockon:

I really had no business attempting it that day as I wasn't totally 100%. I got it off the ground like 5-6 inches, but simply couldn't grind it up. Just too damn heavy.

I'd like to get some slo-mo video of the transition from the initial lift phase transitioning to the grinding phase, as this was the part of the lift where I really failed! Gotta do more rack pulls and dumbell rows... My back isn't as strong as it was last year. I stick to the routine my trainers give me and I don't do stuff like Kroc row, etc.

 

[Jitterbug]

Watch your deadlift, mate, I'm 10lb behind at 181lb BW (in comp). I'm going to get a bit bigger and smash 500lbs soon.

When's the big event when you get on stage, oiled and almost naked dancing in front of strange men?

 

[Fuglydude]

Watch your deadlift, mate, I'm 10lb behind at 181lb BW (in comp). I'm going to get a bit bigger and smash 500lbs soon.

When's the big event when you get on stage, oiled and almost naked dancing in front of strange men?

Maybe some of us are into seeking approval from strange men... okay?!?! haha...

Comp isn't til Oct. I think they'll start my competition prep at the start of July. Can't wait to be ripped again!

You shouldn't have too much issues with the 500. I noticed my deadlift shot up once I dropped bodyweight and had less of a gut. I think a big gut is a big detractor to a max pull as it messes with most people's biomechanics. How's your Squat nowadays?

 

[Jitterbug]

Yeah big gut fvcks with your deadlift. I was at a National comp yesterday and the super heavyweights pulled less than the 105kg class guys because of their pregnant guts, but squatted more.

I don't have much of a gut, so it doesn't really affect my leverage. Just need to get stronger.

My squat is between 170 and 180kg atm in training, so 360~400lbs. I've been fixing technique for the last few months and haven't progressed much in terms of strength. Next training cycle will be focused on strength. My goal is a 400lb squat and 500lb deadlift in competition this year. Bench is still sh1thouse, but improving. My best in training is 200lbs for 3x5.

Since we're the same height, what do you look like at 190lbs 12%? I'm deciding whether to get to 182lbs 12% or 200lbs 12% in the long run. PM me the pics if you don't want to post them here. Thanks!

 

[Fuglydude]

I'm actually more like 185. Haven't gotten around to posting pics because I don't think anyone wants to see my fat brown ass with out abs!!! I'll post some though. My fiance tried to take some pics in our studio. She's actually pretty good at photography. She has a part time photography business but doesn't know shiit about taking fitness style shots!

I'll take my cellphone cam to the gym and post something fa sho!

 

[Fuglydude]

Haven't updated this thing in a while...

Weight sitting at 185ish. Its weird because people are saying I look bigger, whereas if anything I've lost weight. I think this has to do with my waist getting narrower as I reduce calories into kind of a maintainence phase, and giving the overall appearance of being bigger. Totally off cycle now and man is my recovery ever shiity compared to when I was on!! Plus I need so much more sleep... I have way more respect for how powerful anabolics as I grow more body aware.

Strength is reasonable. Pulled 455 the other day... wasn't easy but locked it out. Can do 3-4 one arm chin ups/side now, am still doing pull ups w/ 90 lbs around my waist for 6 or so reps. I have a feeling my squat has gone up a bit. I'm reverting back to low bar style and overall just feel stronger. Did 355 x 1 today after 5-6 sets and deadlifted 2 days ago. My lower back wasn't even close to 100%, but the 355 felt easy. I think my 1 RM is probably sitting around the 370s.

I'm seriously gonna have to think about getting a belt. Everyone who lifts heavy recommends them. Would be nice to have a 4 plate squat and a 5 plate pull, and I have a feeling the belt would really help me to get there...

 

[Colossus]

I recommend one. It will make a world of difference in your squat and deadlift. Get a 10mm, 4'' wide single prong.

 

[Fuglydude]

Time to update this thing.

Currently sitting at 5'8" - 183. I've been thinking about competing in the middleweight division (154-176 lbs) and know that I'd get killed in it as I'd probably show up on stage around 165 or even less. Sadly there's no welterweight division at the regional level. I'm gonna talk to my trainers and have opted to compete next June, rather than in October as previously planned. This will give me time to pack on more meat... I think I'm gonna need to be >200 lbs to do reasonably well in the comp. I know there's gonna be guys on stage that walk around at 210 lbs in the off season, so in my present state I'd end up getting killed!

As far as lifting goes, I'm up to 5 one arm chin ups. Recently failed at 365 lbs on the squat. It was quite disappointing as I just didn't have the motivation and drive to fight the weight and get it up... even though I think I could have if I was simply more motivated.

Got some new pics. Apologize for the quality... they were taken on my cell. The first back shot is at a shiity angle w/ shiity lighting/shadowing.

Anyways, heres' my photobucket account:

http://s102.photobucket.com/albums/m91/Treydesmon/

Notice how much fatter my face looks vs. my previous shots when I was leaner. This is the price we pay for bulking! I think I'm still around 12%, and wear 32" pants.

 

[Jitterbug]

You have really wide shoulders.

lol @ fat face. I think that's around where I want to get to, you "fat" bastard.

As my coach would say, first comp is free. It's to get the comp prep & other small things out of the way. You improve later.

 

[Fuglydude]

You have really wide shoulders.

lol @ fat face. I think that's around where I want to get to, you "fat" bastard.

As my coach would say, first comp is free. It's to get the comp prep & other small things out of the way. You improve later.

Thanks man. The shoulders have aesthetic appeal, but believe it or not are a bit of a detractor when it comes to pushing heavy on bench... I find the strongest bench pressers have a narrower shoulder girdle with great upper back thickness and large triceps. I have a tough time building back thickness as I tend to get wider, not thicker. I started feeling a bit thicker when I was in the 190s... so hopefully will get more of it when I'm heavier. When you have a wider shoulder girdle its harder to develop good scapular stability and this makes it tough to push big weight. Personally, I've never benched over 260 lbs, while my deads are in the high 400s. This is a big reason why I'll never be a successful powerlifter... hence the bodybuilding comp... gotta do what you're built for right? I have wide shoulders, narrower waist and I'm not too tall... good recipe for bodybuilding.

12% is actually pretty fat by my standards ... I was 10% or less for years before I quit stripping, so I'm a bit embarrassed at how fat I am now! Its all relative I suppose. My biggest issue is my curry belly indian genetics... all my fat gets concentrated around my mid section. I'll have veins in my shoulders and even in my quads, but my gut gets fat! I have way better self esteem body confidence when I'm leaner hahaha... If i was single, I'd have a type of girl that I phuck when I'm off season vs. doing contest prep!!!

I'm excited for my first comp, but don't see the point of going in when I know I'm gonna get destroyed. Might as well invest a bit more time, push the comp back several months and come looking bigger.

 

[Jitterbug]

Fat around mid section means you're male, not necessarily Indian (although you are ).

Your frame means you can get huge... like, let's go for 242lb huge.

I'm excited for my first comp, but don't see the point of going in when I know I'm gonna get destroyed. Might as well invest a bit more time, push the comp back several months and come looking bigger.

Different sports, but to that my coach would say: "you don't get better by watching". Get on that stage and compete.