Winflex's 2012 Goal - > Squat more than 500 lbs - Team Franco Bodybuilding Forum: Competition and Fitness Board

winflex · Beyond Nutrition Sponsored Athlete

Winflex's 2012 Goal - > Squat more than 500 lbs

Joe · Beyond Nutrition - Co Owner

RE: Winflex's 2011 Goal - > Squat 500 lbs

winflex · Beyond Nutrition Sponsored Athlete

I can't say for sure that I will maintain it. However, I can say for sure that I will not be actively trying to decrease it via diet since it is way harder to increase strength on a caloric deficit.

Pretty much the goal will be to eat enough to recover each week and make progress. If I'm walking around like a zombie and feeling sore all the time, I'm probably not eating enough or sleeping enough. If I feel like each day after the volume day I get a little less sore and I'm ready to go by the max effort day, then I know I'm eating enough and sleeping enough. Each week will not be perfect (like this past week) but I'll do my best to make the most of the time I have whether it be protein intake, carb timing, or hours of sleep.

I really don't think I'm going to gain weight at all since I haven't gained any in a long time and I don't plan on increasing my food intake either. First thing in the morning undressed, I've been right where I've been since May...so I think I've created a new set point that I won't have a problem staying at.

winflex · Beyond Nutrition Sponsored Athlete

Presses 5X5
Press: work: 210/5,4 200/5,4 185/5
done.

I had a feeling that today would be a difficult pressing day considering the volume I accumulated on dips two days ago. Last night I could feel the DOMS in my shoulders, chest and arms and I knew it wouldn't be gone by morning. It wasn't. However, considering the soreness and the fact that I hadn't recovered well enough from dipping, I did okay. I'll have to watch my dip volume on Wednesdays if I don't want to feel like this on Friday's presses in the future. The good news is I don't have to press heavy again until Wednesday so I'll have plenty of time to rest and recupe...and hopefully hit a PR on presses next Wednesday.

Yoster · The Truth!

To 500+ in 2011!!

winflex · Beyond Nutrition Sponsored Athlete

Snowstorm Squats 5X5, and Deads 1X5
Squat: work: 355/4,1, 315/4,1 - the groove was just feeling really crappy here...so I stopped.
Deads: only warmed up to 315X3 when the gym announced that they had to close early due to the snowstorm...was going to go up to 445 today.

I think I picked up some bad groove habits by hitting 2 and 3 rep maxes a couple weeks in a row (405X3, 410X2, 410X3, 410X2). And also by missing my 5X5 day last week, I think all of that lead to this conundrum today. The weight felt easy but my groove was totally off so I was muscling through some portions of the lift that I normally do not. I think the correct course of action now is to reset and re-program my groove on squats. Deads will still be on the up and up. This Wednesday the reset begins with squats...with 365XN (N should be more than 5). Next Saturday will be 315X5X5 on squats for the reset. I need to build up some momentum again.

On the drive home, I felt dumb for even going out in this weather especially since the workout was garbage and cut short.

winflex · Beyond Nutrition Sponsored Athlete

(Did not have a recovery "day" this week due to schedule change with the holidays...but I did do some stretching and foam rolling and such on Tuesday.)

Post shoveling Press 1XN and Squats 1XN
Press: work: 227.5X5* - its been a while...but finally got a 5 rep PR here...might take it up 1.25 lbs next time OR take it down and go for more reps on a previous rep PR.
Squat: work: 365 (reset) X 6*, back off sets: rep out 80% bodyweight: 225X15

Building the base. I have done 225 for 30 (not fatigued) in the past so my goal is to work up to 30 in a fatigued state as I was tonight. Eventually I would like to be able to do 20+ reps of my current BW (~270) in a fatigued state.

I noticed in my squat tonight that its not so much that I go forward because don't end up on my toes at all. My feet are always solidly planted. What happens is that my back fatigues and my chest drops a little. That makes the bar go a tad forward, slighly softens the "transmission", and makes the movement harder than it has to be. What this all means is that I just need a stronger back in the context of the squat and the most direct way to get it is stronger in this context is by squatting more and accumulating more and more tonnage over a period of time to force it into getting stronger. So with that said, I'm staying with 365 on 1XN day to push up my base..6 is the starting point...will try to push it up to 8+.

I actually expected to get about 7 with 365 today which would corraborate well with a 410X2 squat but I stopped at 6 when I felt my chest dropping and did the back off set (also I was not in a rack and had no spotters... I know... stupid). I know that this means my "peak" strength will diminish somewhat but with a better base, I should be able to push it up further in the future. (I'm trying to think long term here.)

winflex · Beyond Nutrition Sponsored Athlete

Reset: Squat 5X5, Dips 3X8, Hang Clean 5X3 (sub for deads since I ran out of time)
Squat: work: 325X5X5, back off set: 225X20 (had a sick cardio effect...literally sick for a good 5 minutes)
Dips: work: BW+40 (approx. 320 lbs) X 8 X 3 sets
Got to gym late and only had 15 minutes left to closing and I was still feeling the back off set of squats so I just did some hang cleans.
Hang Clean: 5 sets of 3 ramped up to 175 lbs.
I still hate all cleans because my forearm length >> than my humerus length so my rack position is total garbage and I don't have the flexibility in my shoulders to make up for this anatomical build. So you won't be seeing me do this very often.

winflex · Beyond Nutrition Sponsored Athlete

Yesterday.

Recalibrated:
Squats: Only warmed up to 315 and stopped....still wrecked from last squat workout
Weighted Dips: work: Total weight about 370 lbs X10 reps
Chins: 3 sets

Went into last night's workout still very tight and sore for the last workout. As I got into my squat warm up, I asked John for some guidance and he said to stop there. That's what I did. Then we had a discussion about 5X5 programming and breaking my "training advancement level" thought process. The outcome of that conversation was that I'm stopping this 5X5 programming and transitioning to the GSLP. I already reset last workout so the timing lines up really well. So from this point on out, I'm recalibrated.

I'm back to three days a week, Wed/Fri/Sun.
Pressing and Dips will be A-B-A
Squats twice a week @ 2X5, 1XAMRAP
Deads once a week (not on squat day) 1X AMRAP

Deads on Friday....

winflex · Beyond Nutrition Sponsored Athlete

Press/DL
Press: work: 210/5, 5, 6 (should have went a little lighter tonight - triceps and elbows were still a little sore from dips - will remember this next time)
DL: warmed up with a few powercleans up to 175. (I saw Tommy do them on Wed and I thought it was cool looking.) then ramped up to workset: 440X5
Its been three weeks since I deadlifted so this felt harder than it really was just due my awkward positioning.

winflex · Beyond Nutrition Sponsored Athlete

Squat: work: 330X5X2, 330X10*
Dips:work: total weight 330X5X3, 330X15
Powercleans: Showed someone how to powerclean today.

*PR

Notes: On the squats last set, I stopped on the reps due to a pressure headache coming on. I had the same thing happen to me on the 225X20 last week. I had more in me endurance- and strength-wise but it felt like my head was going to explode. I think I'm going to enjoy this reset. I actually had fun knowing I only had to do 3 sets total and the last one was a rep out session. My forearms were sore on the dips but they didn't stop me from getting the work done.

Yoster · The Truth!

Nice Dwayne!!

winflex · Beyond Nutrition Sponsored Athlete

Hoping to keep up the 10's on the last set for as long as possible...hopefully, my body will adjust and I won't get the pressure headaches anymore so I'll be able to get more reps on that last set. If it weren't for that headache, 15 reps were definitely going down. Pushing up the 1 rep max was definitely awesome for being able to rep out lower weights.

By the time I get up to 410X10, I should definitely be ready for a 500 squat. It will take multiple resets but its definitely doable in the context of a year time period.

winflex · Beyond Nutrition Sponsored Athlete

Here's hoping that tonight's snow storm doesn't stop tomorrow night's squat fest.

winflex · Beyond Nutrition Sponsored Athlete

Press: work: 211.25X1 almost passed out, 211.25X5X3
Squat: work: 335X5X2, 335X10*
Chins: 3 sets
*PR
I don't know what happened but on my first try of my first set of presses my vision started going blurry and I started to lose motor control after the first rep. The last time this happened was back in September on presses. I don't know what I do to make it happen but its pretty scary when it does. Took a few minutes to regroup and just went for 5's on all sets..by the time squats rolled around, I was ready to rock again.

Yoster · The Truth!

I get that every once in a while. Just rest a bit until it passes.

winflex · Beyond Nutrition Sponsored Athlete

Dips:: 2 sets with BW
Deadlifts: work: 445X5
Barbell curls: 1 set
Hammer curls: 2 sets

Went light on the dips tonight since I know if I strap on weight, it will affect my presses adversely in two days. Went status quo on the the reps for deadlifts as my back was tight and was having a little niggle in the left shoulder from shoveling a little today. (I shoveled a couple paths that would make my life overall a little easier while the snow was still around). Hit a few curls and called it a night.

So today, I also hit a big PR. I completed 30 years of life and at this moment I'm 30 years, 0 days, several hours, a couple minutes, and a few seconds old. 10 years ago, I'd no idea what life had in store for me; now, I'm happy that life has been good to me so far.

-- Edited by winflex on Sunday 16th of January 2011 05:34:45 PM

winflex · Beyond Nutrition Sponsored Athlete

Press: work: 212.5X5X2, 212.5X6*
Squat: work: 340X5X2, 340X9*
EZ bar Curls: 1 set
*PR

Press. No passing out today...LOL. Was going for at least 7 on last set but 7th rep did not lockout. Still a PR though.
Squat. Had no headache today but I was convinced that I did 10 reps until I played back the video. Only 9. I'll get 10 next time with 345. I need someone else counting for me aloud because I tend to lose count when I'm focusing on my form.

winflex · Beyond Nutrition Sponsored Athlete

Squat: work: 345X5X2, 345X10*
Bench: work: 225X5X2, 225X15 (1st time in 4 1/2 weeks benching...conservative start)
Dbell Curls: 1 set
*PR
Tonight is a prime example of why I like to go down to GSBB. I started my worksets on squats feeling really slow and lethargic. I felt like there was no way I was going to pull out a 10 rep set tonight. I am coming down with something and I'm just tired. But the guys there were saying that the reps didn't look hard for me on the first two sets and on the last set I had a lot of encouragement. It wasn't as hard as I thought it would be but it was still hard...I dropped my chest on the last couple reps--but I think the chest up muscles are getting good work on this reset. I really didn't feel like dipping tonight. It just didn't feel useful anymore. So I just got myself together and got on the bench...and this time instead of going to my all out best the first time out, I took it down a notch and went for reps. Not my best, but I could definitely feel the benefit of getting back into it this way. Finished out with db curls. I think I'm going to finish the bench and pressing workouts with some direct upper back stuff (rows, pulldowns, etc.) from here on out...John always tells me "big back, big bench!" So I need to get some direct work there...especially while I build back up.

winflex · Beyond Nutrition Sponsored Athlete

I PICK THINGS UP AND PUT THEM DOWN
Deadlifts: work: 450X5
Pulldowns: 1 long set
Dumbell rows: 1 long set each arm

Two things occurred tonight that stopped me from pressing. 1st, Prior to getting to the gym, I tweaked my left shoulder in a way that I don't understand. It just didn't feel right. Must have been one of the times I was picking up my daughter and throwing her around. It didn't feel like I should press at all. Then when I got to the gym I thought, its only a light pressing night; so I should just go for it...but then the 2nd thing occurred to me. What's the point of going light if I'd be better off not doing it at all tonight? That led to...What's the point of going light if all I need is more recovery time period? I can just do something else...and that's when I ditched the presses tonight for the assistance work at the end. The result... my shoulder felt a lot better by the end of the workout.
Status quo on the deads tonight..I was still a little tight from Wednesday's squat PR but surprisingly for all that tightness, it had no affect on my pull...but it did make me wonder: What will I do when the squat fatigue starts to interfere with my deadlift work as the higher rep squats make me a lot more sore than the lower rep heavier stuff?
I guess I'll deal with it when I get there.

winflex · Beyond Nutrition Sponsored Athlete

Getting Sick...
Squat: I was supposed to do 350X5X2 and the 350Xrep out...but only did 350X2...feeling weak and under the weather.
Press: I was going to do 213.75X5X2 and the rep out set...but only did 213.75X3...same deal.
Finished out with some Lat Pulls.

Man although I'm not sneezing or anything like that. I'm definitely not right. My temperature feels cold one second, then hot the other, and I'm sweating all the time. The weird thing is I don't have a fever. I had a sore throat Thurs/Fri/Sat and now its gone. Going to try to take it easy the next couple days and vitamin C it up. Hopefully, I'll be ready by Wednesday to hit it hard.

winflex · Beyond Nutrition Sponsored Athlete

Re-checked my temp...I do have a fever...this sucks.

winflex · Beyond Nutrition Sponsored Athlete

Went to the doctor...bronchitis and some other stuff...on antibiotics and promethazine.

winflex · Beyond Nutrition Sponsored Athlete

winflex · Beyond Nutrition Sponsored Athlete

Feeling better deadlifts
DL: work: 455X5

This set was really tough. I guess that's what happens when you get sick. Next week shouldn't be as bad. This was the most unproductive week since I had the flu three years ago. I stayed laid up in bed for two days on antibiotics and cough medicine, and then on the third day I stayed at home with my daughter because daycare was closed. Now, I'm off the cough medicine (that stuff is good though), still on antibiotics for a few more days; so, I went to work today and paid the price for all the days I missed this week and still didn't get anything done...except I got my stress relief in--my workout.

winflex · Beyond Nutrition Sponsored Athlete

1st one back under the bar in a week:
Squat: warm ups felt good so I went for a re-do of last week...only got: 350X5X3...no rep PR's this week.
Presses: warms ups felt good here too...went for it: 213.75/5,5,4...not bad...will do over next week.

So, although I'm feeling better from the bronchitis, I'm still not 100% better. I still have a few more days of antibiotics...so hopefully, after I'm done with the course and a few more days of proper eating (which I didn't really do during my sick time), I'll be back to making some rep PR's.

nic902 · Vertern Member

Hi Dwayne!

I recall you mentioning a meet...Do you still have plans to compete this year?

Hope you're feeling better :)

winflex · Beyond Nutrition Sponsored Athlete

Not 100% better but good enough to train. I'm thinking I might go easy tomorrow because I'm still sore from this weekend.

Competition wise, I'm looking at a meet June 5th in the World Natural Powerlifting Federation. Planning to compete in a lower weight class in that one. Started the diet this week after checking in quick with Joe.

winflex · Beyond Nutrition Sponsored Athlete

Bench: work: 235/5,5,22*
Lat work.
Squat: just light for a few sets

My chest was swole after that last set. My left elbow and left shoulder were feeling great. They were part of the original reason I took a long lay off from bench. Felt really good to hit the high rep PR.
I was supposed to squat 5, 5, rep out tonight but I am still feeling Sunday's squat...especially in the adductors. It was probably too much too soon after being sick. I think I'll do a quick 10 lb reset just to get the momentum going again. So this Sunday, I'll start it up with 340 again (this time I'll make sure to get my 10 on the last set) and then 345 again next Wednesday and then I'll be back to 350; this time NOT SICK.
I've got a competition lined up for this summer that I'm aiming for on June 5th with a goal of competing in the 242's.

winflex · Beyond Nutrition Sponsored Athlete

Long day at work...still here. I'm scheduled for my 5 rep deadlift tonight. I'm feeling recovered from my illness. Should be pretty good.

I'm feeling in prep for my meet in June, I'm going to eventually have to switch to a more regimented program....one that provides a peaking and all that. Right now, everything is somewhat auto-regulated...meaning I do based on what I have done or how I'm feeling. I'd rather going into this competition fully confident that I'm ready and not be on the auto-regulatory thing. So at 13 weeks out I'm switching back to my old Sheiko cycling. That will be around March 6th. This will also develop some of the volume that I haven't been getting and make the cutting a whole lot easier....which is going really well right now though....but at a minimum I'll get more conditioned for a long meet.

So I'll be doing my simple loading scheme for a few more weeks...and I'll probably peak out at around 13 weeks out from the meet and then its back on to hardcore Sheiko'ing.

Time to get serious!

....will post again after the DL workout later tonight.