Robo's `Don't Call it a Comeback' Log

[robo]

or how I learned to stop worrying and love my crappy shoulder

well this is a bit late, but I thought I'd post my prep log for the USAPL VA State Powerlifting Meet on Dec. 9. I'm already about 2 weeks into a 5 week prep cycle. This will be my first meet in almost 2 years and my first meet since having shoulder surgery back in early 2005. im still a little nervous as I haven't prepped as much as I would have liked too, but I kept waffling on when to return to competition and since I was running the risk of losing my street cred in the powerlifting world I figured I better get something up on the board in 2006. So I'm in for better or for worse.

Right now I'm on a modified shieko prep cycle where I don't do any maxing out so I have a little bit of guesswork ahead of me in determining my meet attempts. But based on a max workout from about 7 weeks ago im going to try for the following:

SQUAT: This is the lift I'm most confident with right now and will try to hit 600 or better. I plan to open with 550 (250kg) maybe 560. Second attempt will be 600 (273kg). I hit 570 for a single raw 6 weeks ago. So I feel comfortable with 600 for a second attempt suited up. Third attempt will be 635 (288kg) cross my fingers.

BENCH: this is where I'm worried the most. Benching has always been my weakest event and even though my shoulder is healed I Don't have the same strength or confidence under the bar like I used to. My recent max was 335 for a single raw. im still a little nervous as i still haven't even benched in my shirt yet. I'm going to try an old blast shirt on Tuesday just to see how my shoulders feels with slightly heavier weight and then go to the fury on Saturday. If all goes well I'm looking to open with 365 (166kg); second attempt at 405 (184 kg) and third attempt at 435 (198kg). I figured its best to play this conservatively.

DEADLIFT: deadlift has been giving me some problems lately. My recent max was 545 for a single off a 2 inch plate with a belt and wrist wraps. I haven't decided if I'm going to lift in a suit. I'm going to see how I feel getting down to the bar wearing my centurian but may forgo that as I've never really gotten much help from them off the floor. I'll likely open with 495 (225kg); second attempt at 525 (239kg) and third attempt at 555 (253kg).


Anyway, let's pick up the previously scheduled program already in progress. (the first week pretty much was the same as the week below so no need to bore you with all that)

Day 12 (Saturday Nov. 4)
Back Squat (suit/straps down): 300@1x5/360@2x4/420@2x3/480@5x2
Flat Bench (raw): 185@1x5/225@1x4/260@2x3/300@6x3
Flat Flys (5 reps): 45/55/65/75/85/75/65/55/45
Back Squat: (raw) 300@1x5/360@1x5/420@5x4
Stretching/abs
20 minutes on rower


Day 13 (Sunday Nov. 5)
35 minutes on elliptical
BTN PP (5 reps): 95/135/185/225/245/225
Incline Bench (4 reps paused) 135/185/225/250/280
Seated calf raises - 6x12 sets
Stretching/abs
20 minutes on rower

Day 17 (Thursday Nov. 9)
Deadlift (suit/straps down): 290@1x4/350@1x4/410@2x3/470@5x3
Flat Bench (raw): 185@1x6/2251x5/260@2x4/280@2x3/300@2Х2
Flat Bench Continued: 280@2x3/260@1x4/240@1x6/225@1x8/1851x10
Dumbbell Presses (5 reps): 50/60/70/80/90/80/70/60
Romanian Deadlift: 185@1x4/225@1x4/290@1x4/350@1x4 (failed)

Day 19 (Saturday Nov. 11)
Flat Bench (raw): 185@1x5/225@1x4/260@2x3/300@4x2
Back Squat (raw): 300@1x5/360@1x4/420@2x3/480@6x3 (failed on 5th and 6th set)
Flat Bench (raw): 205@1x5/240@1x4/280@3x3/
Flat Flys (8 reps): 35/45/55

Day 20 (Sunday Nov. 12)
Deadlift (raw off 100lb plate): 290@2x3/350@1x2
Incline Bench: 225@5x4
Deadlift (raw off 100lb plate): 350@1x4/410@2x4/475@2x3/515@1x1//515@1x1/515@1x1(failed set after 2 trys)
Goodmornings: 185@1x4/225@1x4/275@1x3/315@1x3/365@1x1( was supposed to do 3 reps but 1st rep felt horrible so I called it a day)
35 minutes on elliptical
Stretching/abs
20 minutes on rower


My next session is Tuesday where I'm going to try to bench with the shirt and see how it feels

[CinnamonGirl]

I'm glad to see that you decided to post here, Robo!

[robo]

Day 22 (Nov 14)
Tuesday started off rough, I didn't get much sleep and I woke up late so I was scrambling to get the dog walked and get to work so I didn't have my normal breakfast, I bought scrambled eggs and potatoes from the deli across the street from my job. But I was a dragging all morning. I got my diet back on track by midday but was really feeling like I might skip training today as my shoulder was still sore from saturday. Anyway I figured I'd tough it out and do the bench workout but drop the squat portion today. I took a couple asprin and got to the gym a little after 8 p.m.

Flat Bench (w/2 sec pause): 185@1x5/225@1x4/280@2x3/305@1x3/325@1x3

after the 325 set my shoulders were burning a bit so I put on a blast shirt. It's pretty loose as I can wiggle into it by myself. Then went 350@2x3 and 375@1x2. the 375 went up pretty easily and I probably would have done another set at that weight but I was working without spotter. I took off the shirt off then went

185@1x4/205@1x4/225@2x4/280@1x3

Close grip bench: 160@2x5/185@2x4/225@2x4
Tate press on 30 degree incline (5 reps): 35/45/55/65

Went home and iced my shoulders. I couldn't get to sleep last night because I was a little bit wired so im pushing back today's session to thursday

[robo]

Day 24 (Nov. 16)

Today was a pretty straightforward day just squats and not much else. I was feeling fairly rested today and when I got to the gym it wasn't as crowded so I had room to spread out and take my time

Back Squat (raw/belt): 185@1x5/325@1x5/380@1x4/420@2x3/480@2x3/500@2x3/525@2x2 (second set failed on the second rep)/480@3x3
Good Mornings (3 reps): 225/275/315/365 (failed on third rep) my back really started to tighten up so i wrapped things up here

I was supposed to do some cardio but I think I've pretty much given up on trying to drop down to the 220 class for this meet. Right now im hovering around 237 on a full stomach and I just don't see how I can get under 220 without doing something incredibly drastic.

[robo]

Day 26 (Nov. 18)
Flat Bench (raw): 185@1x5/235@1x4/265@1x3
2 Board Press (raw): 275@1x3/295@1x3/320@1x3
3 Board Press (raw): 305@1x3/335@1x3/360@1x3/375@1x4/395@1x4
Close Grip Bench (raw): 185@1x5/225@1x4/245@1x3
BTN Push Press: 135@1x5/160@1x5/185@1x4/195@1x3/165@1x3
Dumbbell Presses (6 reps): 50/65/80/90/100
Tate Press (incline): 45/55/65
shoulder gave me a lot of problems on saturday but i slugged through it

Day 27 (Nov. 19)
Back Squat (raw): 135@1x6/225@1x5/315@1x4/420@1x4
Back Squat (fully equipped): 500@1x3/565@1x3/600@1x1/625@1x1/
then 645@1x1 (failed on 3 tries)
Good Mornings (suit straps down): 275@1x4/315@1x4/365@1x3/405@1x2

Break -- then:
45 minutes on elliptical
Stretching/abs
15 minutes on rower
i still stuck to the cardio even though i've given up hope of making 220

[robo]

Day 29 (Tuesday - Nov. 21)
Squat (raw): 135@1x8/185@1x6/225@1x6/325@1x5/390@1x4/440@2x3/500@6x2
Flat Bench (raw): 185@1x5/200@1x5/245@1x4/285@2x3/300@1x2
BTN Push Press: 135@1x6/160@1x4/185@1x4/200@1x4
Incline Press: 135@1x5/160@1x5/190@1x4/225@1x3
Squat (raw): 325@3x6

Fairly good day today. Back was screaming and my shoulder gave me some problems, but I hit all my numbers

[robo]

Day 30 (Wednesday - Nov. 22)
Today absolutely sucked. My back was very tight from squatting the day before. I missed all my numbers, and had to lie flat on the floor between every set to take the pressure of my back. I was completely miserable. Ended up hitting:
Deadlift (suit/straps down - off 2 inch elevation): 225@1x4/290@1x4/350@1x4/410@2x3/455@2x3/405@4x1
Rack Pulls (at the knee)
225@1x4/325@1x4/405@1x4/455@1x3/500@2x3/530@2x2

then called it a day

[robo]

Day 33 (Saturday - Nov. 25)
Bench (raw): 185@1x4/225@1x2/275@1x2/315@1x2/
3 Board Press (raw): 315@1x5/340@1x4/380@1x3/405@1x2/
Close Grip bench: 225@2x5/275@2x3/295@1x3

things wen't way off plan today. i really didn't have the intensity today so i took a break and came back later. then:

40 minutes on elliptical
Dumbbell Presses (6 reps): 50/65/80/90/105/120 (failed on rep 4)
Tate Press: 45/55/60 (aggravating my shoulder so I stopped)
Skullcrushers (w/ez bar): 65@3x6
Lat Pulldowns: 5 sets didn't log the weight
Stretching/abs
20 minutes on rower



Day 34 (Sunday - Nov. 26)
Squat (suit/wraps/belt): 495@1x4/585@1x2/600@1x1/625@1x1/625@1x1
Goodmornings (3 reps): 275/315/365

This was my last big squat day. Really wanted to get a better feel for the suit/which is really loose. I'm going to try and tighten it up in the wash. 625 was really easy on both sets and I had great leg drive coming up, very little rebound from the suit. So if I can tighten it up a bit should be good to go. Right now I'm bumping up my attempts for the meet: opening with 585, second attempt at 630 and third attempt at 650

[zebulondragonslayer]

Hey Robo,
That's quite an impressive squat and deadlift you have there. What weight class are you lifting in ?

Good Luck at the meet !!!!
John

[robo]

thanks john. i'll show up as a light 242. was trying to drop weight to the 220 class but doesn't look like that's in the cards this time around unless I chop off my arm. Right now im about 235 lbs. i don't think i could drop the weight in time without sacrificing a lot of strength

[robo]

Day 36 (Tuesday - Nov. 28)
My deadlift has been downright schizophrenic in the past couple of months. And Tuesday was no exception. Starting to really worry. Tuesday I hit:
225@1x6/315@1x2/405@1x2

Then jumped to 500@3x1 and failed on all three sets. Bar came up quick off the floor and then I just stalled at the knee. Not sure what the problem is?? Grip was fine, leg drive felt fine but couldn't get this past the knee

Droped the weight again and did: 435@1x1/455@1x1/475@1x1. Then took a run at 500@2x1 and again failed both times at the knee.

Dropped the weight and did 485@1x1 (failed at the thigh)
485@1x1 (successful with a bit of a hitch) 475@1x1

Very frustrating workout. I really thought I was going to be able to make a run at 550 for the comp but that looks impossible at this point. I'm basically failing with what was to be my opener. Today was supposed to be my last deadlift day but I think I need to squeeze in at least 1 more day and maybe a second day. So I may scrap my final squat workout to try and grind out some more deads

[robo]

Day 38 (Thursday - Nov. 30)
Thursday was a mixed bag. I hooked up with danimal to do some shirted lifting, went a little bit off plan but that was ok because I was just glad to have his help. After warming up with 135/225/315/ I started with an inzer HD blast: and worked 325@1x2/365@1x1/390@1x1/ (failed on this attempt)
Then put on a titan fury and this is where things got interesting. Couldn't really get anything to touch in it. sort of lost track of my numbers but it went something like 405@1x1/420@1x1/445@1x1/455@1x1/485@1x1
I think the only sets where I touched were 445 and 455 and 485 came off the chest fine but was just way too heavy for me and the spotters had to save me. i'm going to do 1 more session with the fury tonight to see if its even wise for me to use it at the meet. Right now it's looking like my contest attempt will be 365 in the blast then change into fury for second attempt at 430 and pray that I can touch. If i can touch 430 im confident I can drive it all the way up. And then 3rd attempt will by 450 which is really a long shot for me but I've pretty much accepted the fact that im unlikely to go 9/9 at this meet.

After the shirt I went:
Dumbbell Presses (6 reps): 55/70/85/100/110
Tate Press (7 reps off incline): 35/45/50
Skullcrushers (w/ex bar off incline): 65 lbs/6 sets to failure
Then I called it a day here

[ivyldc]

Great job getting in the shirt. Practice that touch! I wish we could say for sure we can come out to your meet, but it might be too tight a turn around b/c of some evening commitments. We'll try, though.

Ivy

[danimal]

Robo, come back. Do not join the Fitness Protection Program!

In the FPP, you order spaghetti with marinara sauce, and you get egg noodles and ketchup!

[viking]

The Fitness Protection Program isn't all its cracked up to be. I gained 7 lbs in the program - and not good weight, either. Those egg noodles must be packed with calories........

-Paul