Blondbomber's Power Journal

[BlondBomber]

I have decided to start competing again, so I thought I would start a new journal. The first meet that I am going to go to is the WABDL California State Meet in Monterey, CA on March 5th. Then the next meet would be the WABDL Capitol City Meet in Rancho Cordova in June and the WABDL World Championships in Las Vegas in November. I am going to start to train my whole body, just competing the in the deadlift at first because it is my best lift. I hit 501.5 @198 when I was 18, so this meet I would like to hit at least 530 @198, but I will be a junior lifter, since I am 21 now.

Max Effort Deadlift
1. chain-suspended GM's w/Buffalo bar (18 links long)
55x10
145x10
235x5
325x3 (belt)
375x3 (belt)
415x2 (belt)
I didn't get a third rep on 415 because I lowered the weight on the first 2 reps in a more controlled manner which threw my groove off. Two other PLers suggested I not slam the weight down to be safer.
2. glut-ham raises
pink bandx10
pink bandx10
pink bandx10
3. reverse hypers
90x10
180x10
270x10
4. chain leg raises
1 chainx10
I remember seeing a video of the Diablo Barbell guys doing these, but I could not secure the chain around my ankles without it falling on my torso.
5. decline sit-ups
45x15
45x15
45x15
6. old school seated calf raises
25x15
50x15
75x15

Swimming:
5 sets of 4 laps (20 total)

A solid workout. My bodyweight this morning was 209, so my weight loss in on target. I have to March 4th at night or March 5th in the AM to get to 198. I have gotten my diet clean, started swimming and started to taper off my sodium intake.

Today's diet:
1: 1/2 c steel-cut oats, 5 eggs, 5 pieces turkey bacon, multi, fish oil
2: grilled steak w/garlic salt, diet Monster energy drink
Trained.
3: 2 scp Muscle Milk, banana
(1+drive) Swimming.
4: 8 oz. whole wheat w/fake butter, chicken breast, salad w/vinagrette/ olive oil dressing, diet Rite soda
5: 2 scp protein powder

 

[BlondBomber]

Bench Lockout
1. pinky-on-ring floor press
50x10
110x3
150x3
200x3
240x3
290x1 PR
310x1 PR (slight pause)
320x1 PR (solid pause)
2. index-on-ring rack lockouts (8 small holes down)
140x3
230x3
320x3
410x2 (2 hard reps, hard to setup) PR
3. pull-ups
bwx8
bwx6
bwx6 (partials)
4. band high rows
pinkx15
pinkx15
pinkx15
5. hammer curls
30x10
30x10
30x10

I had to sit in traffic because I left a lot later than normal and hit rush hour traffic. There were a lot of other PLers working out and the gym was busy, but I really surprised myself with the #'s I hit. Timing between assistance lifts was fast, but I forgot to use my stop watch. I think that by the end of the year I can hit a 400# bench in a single-ply shirt, but we shall see.

1: 1/2 c steel-cut oats, 5 eggs, 5 pieces turkey bacon, multi, fish oil
2: piece of pizza
3: 8 chicken wings
4: 6 pieces of pizza, energy drink
Trained.
5: 2 scp Muscle Milk, banana
6: large potato w/fake butter, chicken breast, broccoli
7: 2 scp protein powder, 1 c skim milk

 

[BlondBomber]

I moved my journal to this forum at Illuminati's suggestion.
I have decided to compete in the 220# weigh class, instead of cutting to 198#. I am 6'2'', so 198 would make me be pretty thin. My close are getting too loose as it is. Also, my squat and bench would suffer a lot if I were to cut.

 

[BlondBomber]

DE Squat
1. 1' below parallel box squats
50x10
100x10
140x5
230x2
250x8x2
2. speed deadlifts
275x12x1
3. glut-ham raise
pink bandx3x10
4. standing calf raise machine
80p+140x15
120p+140x15
150p+140x15
5. old-school seated calf raises
25x15
50x15
6. DB side bends
65x3x15

Swimming:
3 sets of 4 laps.


Awesome workout. Speed squats were explosive. First time doing speed deadlifts and I loved them. 275 felt like nothing. I wonder what my deadlift max is because I was shooting for 275 being ~50% of my max, but they were too easy. Trying to save my shoulders for tomorrow, so I cut down the volume of swimming.
I am getting back on track nutrition wise and will continue to swim because it promotes my appetite and fights blotation.

1: 3 whole-wheat waffles w/fake butter&fake syrup, 5 eggs, 5 pieces extra-lean turkey bacon, mulit, fish oil, coffee w/Splenda
2: Pure Protein bar, blue Monster energy drink
Trained.
3: 2 scp Muscle Milk
Swam.
4: potato w/fake butter, grilled lean sirloin hamburger
5: whole wheat pasta w/sauce&parmesan, boiled shrimp, salad w/vinagrette&olive oil dressing
6: carne asada burrito, Gatorade Super Big Gulp, 6 cookies

 

[BlondBomber]

DE Bench
1. speed bench
50x10
100x10
140x3
160x3
180x8x3 (4 grips)
2. bench press
230x5 (pink-on-ring)
230x5 (mid-grip)
230x5 (mid-grip)
3. band pushdowns
greenx10
greenx10
greenx10
4. neutral-grip chest-supported rows
90x8
115x8
115x8
5. band high rows
greenx10
greenx10
greenx10
6. Olympic BB curls
50x8
70x8
100x8
100x8

I don't know my max on bench, so I just a weight that felt right. 3 sets of 5 are to help build my low end on the bench, my weak point. Other lifts were solid, but I will just adjust my grip on the rows.

1: 5 eggs, 3 whole wheat waffles w/fake butter&fake syrup, 5 pieces turkey bacon, multi, fish oil, coffee w/Splenda
Trained.
2: 2 scp Muscle Milk, Super Big Gulp Gatorade
3: potato w/fake butter, chicken breast w/ketchup
4: carne asada burrito
5: 4 large eggs w/mixed cheese, 1 piece whole wheat bread w/fake butter

 

[BlondBomber]

ME deadlift
1. wide-stance arch-back GM's w/Buffalo bar
55x10
105x10
145x5
235x3
325x3
375x3
415x3
2. glut-ham raises
pink bandx3x10
3. light reverse hypers
90x3x10
4. glut-ham raise sit-ups
bwx3x20

My anxiety was killing me today. I woke up at 9, didn't eat anything until I drank a protein shake at noon. I went to bed, woke up and got ready to go to the gym. I had a noodel bowl w/orange chicken and a Monster energy drink hoping that would make me feel better, didn't. I forced myself to push hard during the GM's, but went easier on the assistant work. Whatever is bothering me is mental because I tried to throw up between sets, but just spit. I hate this. If I were a normal person, I would at least have the benefit of losing weight, but fuck, I have to get ready for the WABDL meet. Fuck.

1: 2 scp protein powder
2: noodle bowl w/orange chicken, energy drink
Trained.
3: 2 scp Muscle Milk
4: chicken breast, potato w/cheese&sour cream

 

[BlondBomber]

Yesterday, just did some delts/biceps.

1. seated DB military press
30x8
40x8
60x8
70x8
2. side lateral raises
20x8
25x8
3. EZ-bar upright rows w/straps
75x8
95x8
4. high rows
6platesx8
8platesx8
5. wide-grip EZ-bar curls
25x8
75x8
95x8
6. incline DB curls
30x8
35x8
7. standing cable concentration curls
3platesx8
3platesx8

Still feeling bad, really off my normal schedule. I am just going to focus on heavy GM's and back work for my meet. Other workouts are going to be BBing for the time being. Luckily deadlift is not that adversely affected by weight loss and/or feeling like shit. Heavy GM's on Tuesday.

 

[Parabellum]

Glad to see your going ot compete again. Nice workouts.
What's the nutritional breakdown of your diet?

 

[BlondBomber]

Currently, I am trying to eat a well-balanced diet. I weigh 210, I can eat as much as I want and not have to weighing for the 220's. I am trying to eat what essentially could be called a clean, bulking diet. Getting all my meals in has been hard lately, but I will hopefully feel better this coming week.