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  • Meet prep and beyond journal.

    Figured I would start a journal here. Been a member for a long time, so why not.

    I am registered to compete in the Boss of Bosses 2 meet on Aug 30, in Northern Ca. This meet is hosted by Dan Green, and is going to be packed with top lifters, so I fully anticipate to get annihilated, but will be happy to make it to the meet injury free, and not embarrass myself. LOL This long will chronicle my "offseason" and meet prep for this meet. I am down to answer any questions if anyone actually reads this nonsense, and has any.

    I am going to be competing at 198, and would like to total around 1700 raw(with wraps) or mid 1600 in sleeves depending on what I decide to roll with.



    So today I was to do hatfield squats. This is where you use the saftey squat bar, and hold the power rack with your hands to kind of "self spot" yourself. These are great for overload, and really hammering the upper/mid back with the SSB.

    I figured warming up, I would just do straight SSB squats, and see if I could move something heavy before transitioning into the Hatfield squat. Here is the result.

    SSB Squat:
    bar x 15
    152 x 8
    242 x 4
    332 x 3
    422 x 1
    472 x 1(PR)
    512 x 1(PR)

    Hatfield squat:
    552 x 5
    552 x 3
    552 x 2

    Bottom up SSB squat(starting 1" above parallel) 30 sec rest between sets:
    347 x 1
    347 x 1
    347 x 1
    347 x 1
    347 x 1
    347 x 1
    347 x 1
    347 x 1

    1 leg Banded leg extensions:
    "light" band x 20
    "light" band x 20
    "light" band x 20

    ABS

    Bodyweight: 208lb

    Ended up with a pretty nice SSB PR. I was happy hit this as the SSB is a bitch, and IMO quite a bit harder than a regular BB squat. Squat is feeling strong.

    Threw in a little pause for good measure..
    [YOUTUBE]daztjGFMgmE[/YOUTUBE]
    Last edited by Imprezivr6; 03-16-2015, 09:08 PM.

  • #2
    'Bout damn time you made a journal!
    #docswholift
    PGY-1 FM
    "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

    Comment


    • #3
      Originally posted by nexa View Post
      'Bout damn time you made a journal!
      Going to try and hold myself a little accountable . lol

      Comment


      • #4
        NICE work hitting PRs bro! I dare say you know SQUAT! lol

        Welcome to the journals!! I'll be following along, for sure! :rockon:
        Unless a man undertakes more than he can possibly do, he will never do all he can.

        Unfathomable progress is the result of consistent, daily steps toward a single goal

        Comment


        • #5
          Upper accessory day:

          Strict overhead press:
          Bar x 20
          95 x 10
          135 x 8
          170 x 3
          200 x 8
          200 x 8

          Close grip slingshot bench:
          Bar x 10
          95 x 10
          135 x 10
          185 x 5
          225 x 5
          275 x 3
          315 x 1
          345 x 5(added slingshot)
          345 x 5

          Pushdowns with band:
          X 15
          X 15
          X 15

          Face pulls :
          60 x 15
          60 x 15
          60 x 15

          Planks

          Bw 208.



          Originally posted by gsop_3 View Post
          NICE work hitting PRs bro! I dare say you know SQUAT! lol

          Welcome to the journals!! I'll be following along, for sure! :rockon:
          Haha. Thanks

          Comment


          • #6
            Light squat:
            Bar x 10
            135 x 10
            225 x 5
            315 x 3
            365 x 3
            365 x 3
            365 x 4

            3" block deadlift :
            225 x 5
            315 x 3
            405 x 2
            495 x 1
            Working sets supposed to be 30 sec rest between sets but more like 45-60sec
            540 x 1
            540 x 1
            540 x 1
            540 x 1
            540 x 1
            540 x 1
            540 x 1
            540 x 1
            540 x 1
            540 x 3(got angry here and pulled 3. Sometimes I unexplainably do dumb shit)

            Ghr and reverse hyper superset x 4 sets.

            I'm really damn weak off blocks. Puts the bar right in my weakest position.

            Comment


            • #7
              What are the offseason plans? Are you in offseason right now?
              #docswholift
              PGY-1 FM
              "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

              Comment


              • #8
                Originally posted by nexa View Post
                What are the offseason plans? Are you in offseason right now?
                Yes mam. Pretty much offseason right now. Plans are build some conditioning, get some added volume in, and keep getting stronger without exploding.

                Comment


                • #9
                  Back after a deload.

                  SSB Rack Hold overload Squat:
                  bar x 5
                  152 x 5
                  242 x 5
                  332 x 5
                  422 x 3
                  512 x 1(added belt and begin holding rack)
                  562 x 1
                  562 x 5

                  Close stance SSB long pause squat:
                  362 x 5
                  362 x 3
                  362 x 1

                  1 leg Banded leg extension:
                  x 20
                  x 20
                  x 20

                  abs.

                  Comment


                  • #10
                    Looking good in here!


                    Sent from my iPad using Tapatalk
                    "This is your life. It is the only one you get. So no excuses, and no do-overs. If you make a mistake or fail at something you learn from it, you get over it and you move on. Your job is to be the very best person you can be and to never settle for anything less."
                    ~ Ann Richards, former TX governor

                    Comment


                    • #11
                      Yesterday:

                      SOHP:
                      bar x 10
                      95 x 10
                      135 x 10
                      185 x 6
                      210 x 6
                      210 x 6

                      Close grip slingshot bench:
                      bar x 10
                      95 x 10
                      135 x 10
                      185 x 10
                      225 x 5
                      275 x 3
                      315 x 1
                      350 x 5(added slingshot)
                      350 x 5

                      Acessories...

                      BW 209. BW x 6 on SOHP, pretty happy with that.


                      Originally posted by Jen View Post
                      Looking good in here!


                      Sent from my iPad using Tapatalk
                      Thank you!

                      Comment


                      • #12
                        So what's the haps with these hatfield squats?
                        #docswholift
                        PGY-1 FM
                        "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

                        Comment


                        • #13
                          Originally posted by nexa View Post
                          So what's the haps with these hatfield squats?
                          Honestly they're great for so many reasons.
                          Overload
                          Builds crazy strong upper/mid back with heavy ssb
                          Change in stimulus
                          Saves shoulders/arms from squatting

                          I credit these a lot for helping bring up my squat last year. Uncxrt also had a lot of success with them.

                          Comment


                          • #14
                            Originally posted by Imprezivr6 View Post
                            Honestly they're great for so many reasons.
                            Overload
                            Builds crazy strong upper/mid back with heavy ssb
                            Change in stimulus
                            Saves shoulders/arms from squatting

                            I credit these a lot for helping bring up my squat last year. Uncxrt also had a lot of success with them.
                            Correct. These things did wonders for my squat. They are a little tricky to get used to at first, but they definitely work.
                            IG - smadayjr
                            YouTube -https://m.youtube.com/channel/UCWxyEfQCp1TVn6C7XO-lQ6g

                            Comment


                            • #15
                              This was Fridays workout. Caught the death flu so just getting around to logging it.

                              Light Squat:
                              bar x 10
                              135 x 10
                              225 x 10
                              315 x 5
                              365 x 3
                              365 x 3
                              365 x 3

                              3" block deadlift(60 sec rest between working sets)
                              225 x 3
                              315 x 3
                              405 x 3
                              495 x 1
                              555 x 1
                              555 x 1
                              555 x 1
                              555 x 1
                              555 x 1
                              555 x 1
                              555 x 1
                              555 x 2

                              2" Deficit dead:
                              415 x 1
                              415 x 1
                              415 x 1

                              Chest supported row:
                              135 x 6
                              135 x 6
                              135 x 6

                              GHR:
                              10 x 6
                              10 x 6
                              10 x 6

                              Reverse Hyper:
                              70 x 8
                              70 x 8
                              70 x 8

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