Powerlifting Transmutation Phase Weeks 11-9

Here's the workout volume based on a 500ish? bench, 625 squat, 625 deadlift...
The workouts are suppose to be in 2 daily sessions. Based on time schedules, this won't work. So we bench rest 15 minutes and perform the second part of the bench workout.. Squat rest 15 minutes then do the rest of the workout etc.
It's tough and time consuming but I really like it.
80% hasn't been that bad. It's the triples in gear that's been a total bitch.

Day 1- Light	Week 11			Week 10			Week 9
Chest Pass, Scoop Throw, Shot Putt		1x10 each
2 Board Bench	80%	4x1	3x2	85%	2x1	2x2	90%	x1	3x1
Squat	80%	4x1	3x2	85%	2x1	2x2	90%	x1	3x1
A1 Band Face Pulls		4x15
A2 Chest Support Row		4x8
Deadlift	80%		10x1	85%		5x1	90%		3x1
Day 2	Week 11			Week 10			Week 9
20 minute of cardio
stretch
Day 3 Heavy	Week 11			Week 10			Week 9
Chest Pass, Scoop Throw, Shot Putt		1x10 each
Bench	80%	4x2	4x3	85%	3x2	5x2	90%	5x1	3x2,1x1
Squat	80%	4x2	4x3	85%	3x2	5x2	90%	5x1	3x2,1x1
band pressdowns		3x20			3x20			3x20
t's on incline		3x8			3x8			3x8
Speed Pulls from a deficit	50%	4x2	4x3	55%	3x2	5x2	60%	4x2	4x2
w/bands
Day 4	Week 11			Week 10			Week 9
20 minute of cardio
stretch
Day 5 Moderate	Week 11			Week 10			Week 9
Chest Pass, Scoop Throw, Shot Putt		1x10 each
3 Board Bench	80%	3x2	3x3	85%	1x2,1x3	2x2, 1x3	90%	1x3	1x5
Box Squat- light bands	80%	3x2	3x3	85%	1x2,1x3	2x2, 1x3	90%	1x3	1x5
A1 Scare Crows		4x12			4x12			4x12
A2 BW Rows		4x12			4x12			4x12
Pulls from 4-6 in blocks	80%		10x1	85%		10x1	90%		6x1

Last Weeks Modified Accumulation Phase

After 3 weeks of serious GPP we did an additional week to get us up to 70% with our lower body lifts. I raw benched 225 for 5x8 last week so I was happy with being able to handle that much volume after 3 weeks. Hell, we went 10 weeks without hitting more than a triple in any of our core lifts. It was 3 weeks of hell to say the least.

Here's what we did last week.

Day 1
Bench	4x3	70%
Squat	4x3	70%
Deadlift	4x3	70%
Day 2
stretch, foam roll,
sled drags	20 min
Day 3
Bench	4x5	70%
Squat	4x5	70%
Deads	4x5	70%
Day 4
A1 Flat DB Bench	4x6
A2 Chest Supported Row	4x10
B1 St Bar RDL's	4x10
B2 Seated Box Jumps	4x3
C1 Reverse Hyper	3x20
C2 T's on Incline Bench	3x12
McGill Sit Ups	2x10 each
Day 5
active rest
sled drags
complex

IPA Meet in Columbus

There's not much else to say other than I shit the bed. It's been a few weeks and I haven't really come up with any reasons why I couldn't hit my squat opener which I had hit in the gym the 2 prior weekends- 625. Not to mention that I had no problem squatting 645 2 weekends before the meet. In addition, my depth was more than adequate in the gym... I had dehydrated myself down to 193 from 199 the day before for weight ins. I got back up to 199 and thought that I felt pretty good. My legs were shit all day and I just didn't feel good even though I had Jacked 3d and 1-MR on my side! My quads were sore as hell the next few days so that tells me that I wasn't sitting back far enough.

Squat
Boss Suite...
opener 625.. half way up and stalled.
625.. half way up again and stalled.
I switched to my old Metal Ace suite praying for a complete lift and a shifted back to far on monlift after unracking and lost it backwards.
None of my team did particularly well squatting in the monolift. Having trained on it for several month in the past, I never thought that I'd have a problem. Yeah... well I was wrong.

Bench
I opened with 435 and I pushed it over my face to far. I think that I touched to far down and pushed it over my face on the way up.
I jumped to 450 thinking that touching would be easier because I've touched and locked out 515 on a 2 board. I missed that too..
3 attempt.. 450 I touched to low and got loose and died

Deadlift
My intial thought was to open with 615.. I hit 625 in the gym 2 weekends before the meet. Having feeling like hell, I dropped it to 550.
Smoked 550
I didn't smoke 625 because my grip was shot. But I didn't have a problem with it.
645 lost the grip halfway up. This never happens. But since I was smoked, this explains it.

I can handle not touching a bench. That's on me and my dumb fault. But feeling like hell and not being sick is my fault. I drank a ton of water Saturday night into Sunday morning. I ate a good breakfast that morning and my pre workout drink is the same that it always is. Performance is what I do... and I sucked that day.

It was a great experience over all. I saw Donny Thompson get red lighted on a 1260 squat. It looked good to me. Hell, half of the bench flights I swear opened with over 600 lbs.

Time to get ready for an IPA meet in February.
GPP here I come...

openers for next weeks meet

I hit the same workouts as last week but lighter.. did some reverse band speed benching and some DE squatting for 6x3 on day 3.. Because of the schedule we had to lift today instead of sunday so I skipped day 5 to get ready for today.

squat facing away from the mirrors..
405 added briefs
495 x1
585x1 added Boss suit with loose straps.. didn't sit back enough and shifted towards my toes.. got it but it was all quads...
625 intended opener straps tights. sat back real nice and hit it solid.
I'm going to open here.
I may go 655 then 685-700.. depends on how I feel. I hit 745 with reverse heavy bands a few weeks back and it felt good on my back which was a surprise. I'd love to hit 700 for a final lift but we"ll see.

Bench.. 435 almost touched chest. Hit a 1 board so I'm good with it. Last meet I touched 405 when I had had never touched. As soon as I mark in the meet I'm going high 400's. 3-4 weeks ago I hit 515 on a 2 board so I'd like to finish in the high 400's at the meet.

Openers
Sqaut 625
Bench 435
Dead lifts 615 then maybe 640-650. Depends on if the weight is feeling light.
My conditioning is great going in. We've been benching and squatting in the same day 3 days a week for 8 weeks so I'm confident that I'm going to kick ass in my best lift which is the deadlift. If I can hit solid numbers before the deadlift, I can ride that bad boy onto elite.. Pro is 1760 so I have a shot if I don't bomb out. Hell my "openers" in the mini meet last week hit armature elite. I didn't know what the pro was until this week. I thought amature was 1760. As long as I can touch my chest on the bench and keep my ass down, I'll be good to go..

I'm planning on some light GPP work Monday and Wednesday. Some light complexes and light sled dragging and that will be it. Active rest in the sense. I need to sweat.

Sunday- mini meet

Since we have gone with bands the past 3 three weeks on squat and have been board pressing we decided to hit all three lifts to find out where were are in regards to our strength

Squat
315x3
briefs 405x1
495x1
boss suite straps down
535x1
straps up
585x1
645x1 missed with the boss suite.. I had the strap the tightest that I've ever had. I didn't sit back enough
Switched to the Metal Ace suite
645x1 great depth. I set back a little extra at the bottom when it was getting tough and I smoked it. very good rep. I cut it there.. Opener around 600-625 see how I feel next week

bench
I got the shirt on better than I have in 2 year. I didn't even have to roll the sleeves on the Metal Bash Shirt which is saying something. I do have long arms but I I always have to roll them.
405x2 3 board
425x1 2 board
455x1 2 board
455x1 1 board
455 to chest.. almost..
I smoked all of the reps which was great. This is the closest to chest that I have been.

Deadlift- I hit 585 a few weeks ago so I wasn't sure where I was going to be
135x3
225x3
315x3
405x1 briefs
495x1 ace suite
535x1
585x1
625x1 I hitched a little at the top but I happy because it wasn't that heavy to the thighs.

We blew through all 3 lifts in 2.5- 3 hours so there wasn't any rest. My back was pretty cooked but I wasn't exhausted which was fantastic.

My major concern is not being wiped out for deadlifts at the meet. They are my best lift and I want them to carry me to elite. With this being my first full meet, I would to come in knowing what to except regarding the challenge of having 9 good lifts.
Going in, my only concern is it touching my chest on the bench. I've hit 405 the last meeting that I did 2.5 years ago so I'm not worried.
Amateur Elite at 198 in the IPA is 1760.. If I pull 625 which I did last meet(2.5 years ago) and squat 645 that leaves me with a 495 bench. I've hit 515 on a 2 board pretty comfortably so I'm pretty sure that I can hit high 400's. Also, when I pulled in the last meet, I left at least 25 pounds on the platform. I never hit anything over 585-maybe even 555 in the gym prior to that meet.
With the squat, I've been walking it out. The mono lift will help in the meet.

Simply put, I'm a huge biotch in the gym. I'm getting much better at not being a head case but I still am. I'm a meet lifter so I'm looking at marking with a solid lift letting it loose..

ME Lower and Upper

Heaviest day until the meet on Oct 24th..
3rd week of Realization phase or end of Circa Max...whatever..

Reverse Band Back Squat with bands 135 of tension at the bottom... verse the 85 at the bottom of average bands
405 or something like it raw for a few reps
495 " "
585 added briefs
675 suite straps down
725 suite straps up but loose
745 suite straps up tight very good rep. fought trough when the bands loosened up. I'm happy with it. very good depth and practicing with a call not by my vision.
765 suite strap up tight- missed.. everything was good I just didn't nut up at the bottom..
Good news is that even 765 didn't feel heavy at the top. 700 a few weeks ago was heavy un racking.

Bench, shirt work
warm up raw to 315
shirt 405 on a 3 board
455 on a 2 board
455 2x1on a 1 board missed
475 2x1 on a 1 board and missed. Every rep got better.. my right arm went dumb on the last 2 sets and i cut it. 2 hours later it's still numb. not good. I got much better at pulling my elbows in and getting to the board. I keep dropping the bard towards by belly button and not pulling my elbows in.
It was late and the Steeler game was on.. no I wanted to get through.
A1 Hanging Leg Raises 2x10
A2 BW reverse hyper 2x20 nice and slow

Thursday Sept 31st or something like that.. Sub Max upper and lower

Sumo Pulls from 4 inch platform
4x2 I wanted to hit that at 85% but what's 85% of 585 from a 4" platform? Plus the 585 was with a bent bar that rotated in my hands and the heaviest I've pulled in 8-10 months...
worked up to 495 put on briefs because my groin was bothering me.
545 2x2

3 board press- raw
My joints are hurting bad so I just lighter and smoked some reps staying tight.
4x3 315

A1 Band Pressdowns 3x20
A2 DB RDL's 3x12
A3 Scare Crows 3x12

Max Effort Lower and Upper Body

With Jon having to head out to eastern Pa early.. We got the lift in today.

Reverse band squat-no box, average band which was worth 130-135 pound at the bottom.
worked up 500ish and on briefs
600 with squat suit straps down
670ish straps up loosex1
725 strap loose
745x1 straps tight and I was a little bit about hips parallel.
Felt good though... weight wasn't that this week. It was nice not feeling like dog shit like I was the past 2 weeks.
Briefs were tighter and the suit was ok.. It still took me only 45 sec or so to slide it off.

Bench
worked with boards up to 405
455x1 on 2 board
495x1 on board
515x1 3board
515x1 2 board
515x1 1 board and missed.. I got loose on it and brought it to close to my stomache
535x1 on a 3 board for a havy lockout and got loose again on the board- missed it
The good news is that I'm feeling good with the weight. Bad news is that I'm a moron and keep getting loose. I'm having the same trouble touching heavy weight as I was with 405.

Max Effort Lower Body and Upper

Well, I have an eye infection in both eyes and I can't see to well and my alergies are killing me.. So I wasn't sure what was in store for today.
Box Squat Reverse Band- Light Bands
worked up to 405 ish and added briefs
545 ish Ace squatter straps down
585 straps up
605 switch to boss squat suit strap down. My first lift with these guys. They're still not really all that tight even after I had the hips brought in. I was planning on using just them with out briefs. It took me about 5 minutes to get them on over the not really tight briefs so they aren't exactly tight.
645 straps down
695 strap up
705 strap up.. it wasn't pretty but I got it. It need to get comfortable sitting back and keep my form tight. I have to fight the gear to sit back.
We test the bands.. It's about 75lbs at the bottom.
It was good to have that much weight on my back and to walk it out. Not having my contacts it was also weird but good. I had to feel the weight instead of looking at it in the mirror.

Bench- We were going to do reverse band we all feel that we need to get comfortable with touching with our shirts.
Raw up to 365- 3 board x2
405 3 boardx2
455 2 board
495 3 board... smoked it last week, clean rep this week
495 1 board.. had the shirt pretty tight and set up good. No touch. would've touched a 2 board.
I need to get comfortable handling serious weight with the shirt. Lockout hasn't been an issue yet. I was smoked so I didn't have it in me to go heavier.

There are pro and cons to doing max effort upper and lower work in the same day. Learning the gear make it tough but it should make the meet easier.

Max Effort Lower and Upper body

I got a stomach thing in the middle of Thursday morning and it lasted until Friday. I didn't hold anything in my system. Nor did I get any sleep for 2 days so i wasn't sure how it was going to go today....

Box squat worked up to 525 in 50 lbs incredments. Added briefs at 405 and Metal Ace squat suite with the straps down at 455.
Last week the briefs were the tightest they've been in a year. They're Titan Boss briefs which go to hell after some usage. They were tight laast week in the thighs which was a pleasant surprise. With the weight I lost from the stomach thing they weren't so tight this week.
missed 585.. I was mentally shit, I should hit it but just didn't feel it. So I dropped to 405 with my new Titan Boss squat suite. This is the first time trying it on and it was looser than expected. I should be able to get briefs on under it. Hit 405 with the straps down.. added 45's and hit 495 pretty easy. I had Ken Anderson take the hips in a little to make it tighter and it wasn't enough if I'm going to go just the suite..
Bench
worked up on feel today... and it felt good.
hit 495 on a 2 board and smoked it. That's a PR for me. It really was easier than 405. I didn't have to fight the shirt down as much which was fantastic.
I'm also getting much more stable and confident holding maximal weight with this being the third week.

Max Effort Upper and Lower

Max Effort Box Squat
135,185,225,275,315, 365, added briefs 405, 455, 495
added a the Metal Ace squat suit with the straps down for the workout...
445, 495, 545, 585, 635x1
missed 655.. I widened one of our squat racks so that I could squat wider. It turned out to be a pain in the ass. My Chucks were also slipping all of the place. The surface is hard wood so go figure that a basketball shoe would slide. I also had a rag to wipe them off and it didn't work. Next week I'll hit 665+. It wore myself out trying to set my feet. It was a CF trying get my feet set with a weight I haven't touched in over a year.

Bench
worked up raw to 315..
added shirt.. Metal Bash.. and sprayed the hell out of it with water.
365x2 on a 4 board
405x2 3 board
425x1 on a 2 board..
425x1 on a 1 board.. missed. I went to low and lost it.. I gave into the shirt
465x1 3 board
465x1 2 board.. was just short of touching but smoked the rep which was good.
My wrists didn't hurt so bad this week. I was much more stable with heavy weight. I also did get beat up as bad from the shirt. I was sore for 4 days last week.

Dynamic/Light Day 3

DE Bench- chains		9x3 45%
Conventional DL from a deficit slanding in 8 inches of foam		5x2
A1 Chest Supported Rows		4x8
A2 Log Milt Press		4x8
B1 Reverse Hypers with attachment		3x15
B2 Band Face Pulls		3x15

Yesterday.. Recovery

I did a complex

Complex	Push Up
	Conventional DL
	Bent over row
	RDL/Shrug
	Military Press
	Good Morning
	Squat

3x8 each


sled drags for 10 minutes

ME Upper and Lower Body

We just started an 8 week cycle.. 3 weeks of accumulation and 3 weeks of realization follow by 1 week of restoration.. 1 week off/opener then the meet.
I've set the workout up using Block Periodization with the individual weeks more like Charlie Francis's High/Low. In other words Day 1 is Max effort with Squats and Benching.. Day 2 Restoration/recovery.. Day 3 Light- with some dynamic effort mixed in for upper and lower body. I'm not sure how this is going to play out because Day 3 should be very light and not very intense. With DE it's typically light but intense. We shall see.. Day 4 is acessory lifts.. Day 5 is Moderate with us doing raw pause bench and sub max pulling from blocks..

Today
Max Effort box squat for a ME 3 reps
135, 185,225,275,315, briefs because my groin didn't feel so hot..
365x3, 405x3, Loose Metal Ace Squat suite with straps down 455x3, 495x3, 525x3, 545x3 and I cut it. It was pretty smooth but I didn't want to kill myself with this being the first week.

Bench... shirt work..
I haven't had a shirt on since March when I was going to do the Monster Push/Pull then fell through because I was suppose to be closing on a house that weekend.
Raw 135,185,225, 275, 315 1 board
Shirt- it's tight as shit since I've put some mass back on this summer.
I only have a 1 board as the rest of my "boards" got trashed in the flood. With the summer being so crazy I've not had the time to replace them.. So we're using foam and 1 board this week.
365 2 foam
405 1 foam and 1 board
435 1 foam and 1 board x3
455 1 foam for 2x3... on the last set I touched 1 of the 3 reps.

Felt heavy as hell on my wrist. I was using wraps but it wasn't really steady because I haven't had 400+ in my hands for 5-6 months.
It's funny because my briefs and squat suite are loose as hell but my bench shirt is competition tight. The shirt is a nightmare trying to touch. After I get used to it again I'm looking forward to seeing what that baby will do if I jack it up. I just have to be able to press 500+. The shirt could do 525 no problem... I just have to press that shit which has yet to be seen.

A1 Hanging Leg Raise 3x10
A2 BW Reverse Hypers 3x20

shirt work

worked up to 435 hit it on a 3 and 2 board. rolled by shoulders forward on a 1 board but touched it.. then go loose on the next attempt

455 3 board, smoked it
455 2 board,
455 1 board, touched and shifted as I was locking out. felt good on the way down.. took off belt for this attempt

Log Press 4 x 8 reps, 2 45's on each side...
Chest Supported Rows with double mini.. 115.. 4x8

3/31 ME Lower

worked up to 565 with 3 chains in the sumo DL, full gear
accessories and done

ME Bench/shirt work

worked up to 405 on a 3 then 2 board...
435 on a 3 board.. smoked it..
465 on a 3 baord smoked it..
435 on a 2 board... took it to low and couldn't lock it out.. miss
435 on a 2 board..smoked it, NICE...

log press lock outs.. x8,x8, x6, x5
face pulls/pull a parts.. 3x15
Hammer Lat Pulldowns with a purple 3x10.. last set hit a bunch of iso holds at chest.

ME deadlift 3/22

6 chains.. I don't have anymore hence the 6 chains..

Full gear smoked 495...

515 missed hitched on lockout.. pulled it off of the floor pretty good just got thrown off by the chains pulling me at the top and I hitched.. wasn't too bad..

ME Lower Body

Sumo deads 135 3 chainsx3.... 6 chains x3
all with 6 chains:
185x3
225x3
275x3
315x3 added briefs
365x1
405x1 added suit straps down
455x1 straps up
475x1
485x1
495x1 miss to much bullshit in between

I was smoked after.. so I finished up
with DB RDL's 100's 3x15... 45 degree back raise 3x20 with weight

DE Lower Body

Box Squat with green bands
135,185x3 added briefs
225x2x4
275x2x3
315x1
365x1
405x1
425x1

Rack Pulls with double red bands
135x3,225x3, 315x3x3

A1 Hip Pops 225x10, 315x10, 315x10
A2 box Jumps 3x5

3/8 ME Lower Body

back at it again.. t minus 5 weeks. pulled 545 with briefs last.

pulled 475 with 6 chains

A1 45 degree back raise with safety squat bar... 4x10
A2 Broad Jump 4x5

Hanging Leg Raises x10
Tea Cups on 45 degree back raise with 45 lb kb