Weight: 181 1/2 lbs
Morning:
Z-Health: Neural Warm-up Level 2
Double 32kg x 1 x 5 Swing
Conventional Dead-lift (lbs):
225 x 8 x 1
240 x 6 x 1
255 x 3 x 1
270 x 2 x 1
225 x 1 x 4
Dbl 24kg x 1 x 10 Swing
Dbl 24kg x 1 x 3 MP
32kg x 1 x 10/10 Bent over row
24kg x 1 x 5/5 MP
Dbl 24kg x 1 x 10 Swing
32kg x 1 x 10/10 Bent over row
Dbl 24lkg x 1 x 5 C&P (PR)
Dbl 24kg x 1 x 10 Swing
32kg x 1 x 5/5/5/5 Bent over row
A solid dead-lift session for me. I threw in the last set of quadruples with the 225 just to see how much lighter they felt after the two singles with 270. The six singles with 240 felt the best. I was trying to the entire session of singles on the minute however I used more rest once I got to 255 and 270. The weights are supposed to represent 75%, 80%, 85% and 90% of a 1RM .. I am still using the rep scheme recommended by Rif. I used 300 for my 1 RM for the calculations even though I'm only really at 285. I did this as psychological ploy to get me thinking I can actually hit 300 next Saturday. Even if I don't, I know I eventually will hit 300 as with this program as I'm generating slow but upward progress.
It seems as if there have been a lot of posters lately that have injured themselves a month or so just before their RKC Cert. Interesting is that I did the same thing when I pushed too hard during a timed set of LCCJ and tweaked my right knee pretty bad. Fortunately, I used a neoprene knee support during my Cert and was able to just get by. In particular, Sean Schniederjan tweaked one of his rhomboids badly .. he has his Cert coming up in October. Sean has been very supportive of my training and my heart goes out to him. Fortunately he is a very strong dude and I'm sure he will be in good enough shape to get through as well.
I was very inspired by the poster Gary John on IGX. He participated in the informal competition here (warning: this is a hard-core site and the use of very strong language is prevalent) to see who could pull 3 wheels or 315 lbs the most times in thirty minutes. At the age of 59 and only weighing 180, he did 60 reps! This is an absolutely amazing result for someone at that age and weight .. I no longer can fall back on the excuse that I'm getting too old. When I complemented him on his great result and relayed my close but no cigar for a 300 single, he was kind enough to say he remembered his struggle with 300 and that he as afraid he would snap in half and die.
The low volume pressing is starting to already pay off (today was limited to only 13 reps per arm) as I hit a PR when I cleaned and pressed double 24s for 5 reps. I also was able to duplicate what I did a few days ago when I MP-ed the 24kg for 5 reps each side .. my left being the PR. My shoulders feel a heck of a lot better than they do after ROP presses of 5 sets of 5 rung ladders with the 24kg. Following a suggestion of DD poster DrJag, today I performed some bent-over rows with the 32kg for the first time. These felt very good on the shoulder and complemented the pressing nicely.
Tomorrow with be a very light day of some easy pressing and Tuesday will be my last hard 24kg MaxVO2 session. Wed and Thur follows with more easy pressing. Friday will be complete rest and Saturday is TSC .. really looking forward to it.
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4 comments:
Your plan sounds good. I'd be tempted to skip Thursday's workout as well. Being fresh is important, and one more session isn't going to get you stronger.
I had a deadlift session planned for this weekend, but I skipped it because I was still sore from swings.
I have two more snatch and pullup sessions before the test. I didn't train deadlifts at all this time around, and it will probably show. Can't get worse than last place though, and that's where I expect to finish.
Thanks Aaron. Its been a great experience training for this and I owe it to you for suggesting I train for this.
As you noted, training and participating in this event is much more important than worrying about placement .. I'm excited to be setting a baseline and having the opportunity to build on it.
You are absolutely right about skipping Thu as well .. two days of complete rest can only help the cause.
If possible I have a couple of quick questions. On the day of the test how do get ready for pulls? Warm up with a few light pulls ones prior to the competition? Knowing my 1RM is 285 what would you suggest I target my three competition pulls?
Best of luck next Saturday!
It's a baseline you're after, and there's a chance you'll pull below your potential on that day. Don't worry about it. If you feel great, you go for a PR and exceed your expectations.
Whatever energy you don't use in the deadlift is available for the other events. Next time, you'll improve in all three.
To be safe, work up to a relatively heavy weight in your warmups. For example, maybe you work up to 260 in your warmups.
Then, open with 260. You know you're good for it, because you just did it.
Depending on how that feels, either match your previous PR with the second lift, or improve upon the 260. If you feel good, pull 285. If you feel bad, try 270.
On the third lift, you'll either feel good for more, or ready to quit. If you feel good, go for a PR ~ 295. If you feel bad, you don't even have to lift if you don't want.
Either way, you've got two more events to go. Be sure to hit the pullup and snatch numbers you trained for. Those number ought not to vary so much as deadlift poundages.
Aaron,
Thanks! This is the guidance I was exactly looking for .. I knew I wouldn't be able to pull 270 cold and now I can relax.
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