Hawk's prep log for 12/5 Meet

11/5 and 6
Thursday during this cycle is really a prehab/rehab day. I did 3 sets of 15 to 20 feet up bench then stretch. I stretch between every set on Thursdays, pecs, rotators, hips and quads.
11/5
Bench 135x15,15,15
Iso hold (take 1 db while lying on a bench and shrug up. Works serratus and builds scapula stability. Push up plus also works well for this) 80x10,10,10
EZ bar front raise 50x10,10,10
Side laterals 35x12,12,12
Calves
Pissed because I forgot to do my light deads

11/6
I am starting to tweak my meet routine by adding some TNE and a bit of whiskey to ease nerves. So, I started with 50mg TNE and 2 shots of honey whiskey. I think I will bump the TNE up to 100mg and stick with the whiskey and see what happens Tuesday with squats.

11/6
DL 455x1,1,1,1,1,1
Pull downs 4x12
Pull Thrus 3x15
Curls 2x10
External rotator with band 3x10

Hawk

11/9

National Bench Press Day! I have two weeks of singles before two weeks of deload. Not sure what to expect with my sketchy shoulder, but things worked well. The trick of these two weeks is not do an all out 100% max, but it is hard to play it safe cuz when it feels good it feels right.

Monday
Bench Warm up, 315x2,335x1,365x1,385x1 all paused. I think I will aim for 400 next week. That should be close to 95%.
DL 315x2,2,2
Standing Press 135x15,12,12

Hawk

11/10
The whiskey dulls my nerves. Some guys get off on the adrenaline, but for me it has a negative effect. I get terrible anxiety when I lift for an audience, so a shot or two take the edge off and lets me lift. Actually, when I add TNE I get down right confident and aggressive. Which is what I did tonight...I am still perfecting this. At this point 100mg tne 1hr before big lift and two shots 20 mins before big lift. 3 is a mistake lol.

Squat 225x3,315x3,425x1,515x1, 575x1 smoked it! Could have doubled it easy, but this is where people F' UP. They max before the meet, blow their load and can't repeat it. I have seen it all before.
DL 315x2,2,2 grease the groove baby
CB row 3x12

Hawk

Friday 11/13

Today was a heavier DL day, however my lower back has felt the effects of the additional DL days. I also think that these days were too heavy in general to close to my current max...a mistake as you can not force strength particularly on the DL. I should have stuck with my original plan, but live and learn.

Anyway, I added weight before I realized this or accepted it and did 3 sets at 475.

Friday
DL 475x1,1,1
Pulldown 4x10
Pull throughs 3x12
DB curl 3x10

Hawk

Monday/Tuesday 11/16 and 17

Last two heavy days before my meet on 12/5. I must confess that I am a bit worn, but most of it is mental. Peaking is a bit of a grind, however this peaking plan worked flawlessly. I will use this plan as is for my next meet with little alteration.

Monday was bench day and even though I have benched more ( a little) this was the first time I have benched 8 plates with no shoulder pain...Victory! I can work with that and with some more prehab work I should be able to drive that up.

11/16
Bench warm up,315x1, 345x1,375x1,405x1 with pause
Front press 135x12,10,8
Rehab work
Cutting back of assistance work to aid recovery

11/17
Squat warm up, 495x1,550x1, 600x1 SMOKED it easy
DL 315x2,2,2
Went home

Hawk

psych said:

Give um hell Hawk!!

Click to expand...

Will do brother!

Hawk