My left shoulder is killing me and today I discovered while riding my bike that I have some shooting pain in the right side of my neck down into that shoulder too. It blows. However, I’m pretty sure a coed naked shower, massage and a bj would set things straight. Seeing as how you can’t buy that, I’ll probably go to the chiropractor and get that shit straightened out instead.
Well, I’m glad I wound up doing a full meet, since I came home with three meet PR’s. Not too shabby for how awful my training has been. In fact, the conversation with Phil went something like this:
Phil: That squat looked easy, that was a PR right?
Conor: Yep, maybe this meet will be alright after all.
Phil: You’re probably going to have two PR’s, you SOB. Now we’re never going to able to get you to train again.
I made 453 for the squat, 341 bench and a big 551 for the deadlift and a 1344 total. That was about a 30 pound improvement on my total and a meet PR in each lift. I’ve benched more at a bench only meet, but it definitely wasn’t a solid paused lift.
By my reckoning, from when I approached the bar, was told I didn’t have a belt until I finished the lift was 52 seconds. Rich Peters gave me some good advice about the deadlift, and I really feel it helped me with that last lift. Like he said, “That’s why they call it the pull.”
Anyway, it was a good meet, lot’s of strong lifters. Phil and Kyle both got big PR’s on the deadlift and defended their American Records. We came out not too bent and broken, Phil with a jacked up hip, me a trashed shoulder and Kyle a tweaked back. Definitely time for a week off training.
Big thanks to Kyle’s parents for taping all of our attempts and Phil’s wife Erin for coming along and enduring the whole thing.
I haven’t been training this week, what with the meet tomorrow. I’ve been riding my bike to campus every day though, and the only junk food I’ve had all week was a Super Dog and a can of pork and beans last night after I had two 8oz cups of beer at the bar. Yep, that’s right, 16oz of beer is all I had. That, friends, is self control.
Wish me luck.
Just in case anyone cares, I thought I would include my post-workout beverage recipe.
- 25 grams of maltodextrin (one 25 cc scoop)
- 25 grams of glucose/dextrose (one 25 cc scoop)
- 7-10 grams BCAA’s
- 7-10 grams whey protein (one 25 cc scoop)
- 5 grams creatine monohydrate
- 2-4 grams beta-alanine (two 1.7cc scoops)
- 200 mg R-ala (Note, this is the R isomer, not the mixed or racemic form)
- 20 mg vanadyl sulfate
I prefer to use ice water or cold water from the fridge and about 800ml to 1L of water. By diluting the mixture, you are decreasing the osmolality (the number of non-water molecules in the mixture) and increasing absorption speed (gastric emptying). The cold temperature may have a similar effect. It’s kind of a pain in the ass to pound a liter of ice water after you workout, but hey, that part is free!
Note, you could substitute simple table sugar for the maltodextrin and dextrose. Also, I would use the vanadyl and R-ALA sparingly. Good times would be with your post-workout beverage and before you hit the Chinese Buffet.
On an unrelated note, I’ve been experimenting with betaine hcl per my previous post. It turns out, after actually reading the bottle, that I’ve been using up to five 650mg tablets with my large solid meals, which works out to 3250 mg of betaine per sitting. That’s hella betaine. On the one hand, I haven’t experienced any adverse reactions and I have been enjoying seemingly improved digestion. On the other hand, the Poliquin article that I originally referenced said not to exceed seven 200mg capsules.
I’ve read mention of, althought I have not red the primary text, that Jonathan Wright MD’s “Why Stomach Acid is Good For You” indicates a dose on par with what I’ve been doing.
I think I’m going to reduce my dose, mainly in the interest of prolonging how long my supply will last and just to be prudent.
Although my blog readers may think otherwise, I do in fact still train.
conventional deadlift: 405×5, 425×4, 435×5, 435×6
bench press: 135×3, 185×3, 225×1, 275×1, 330×1 That 275 felt fast, the 330 didn’t feel fast, but it didn’t feel heavy either.
SSB Anderson Squats: 240, 330, 420, 510 These re just a half squat out of the rack. I just did one rep and then held it for a while. That 510 felt pretty heavy, and I held it quite a while.
lat pulldown: 19×5, 4, 3, 2, 1 I did the last rep with a 30s isometric.
random curl bullshit
side bend: 75×15, 80×15 These were pretty tough. Much love for the side bend.
I think I may just do a bench meet this weekend, instead of the whole meet. My deadlift has been in the dumper, and my squat training has been non-existent, so I’m not sure how comfortable I’d be doing a full meet. Maybe a push-pull. Or Maybe I’ll do the whole damn thing. Not sure yet.
Here’s the meet info, come on out.
“Hey, Luigi come to give a you kids the free pizza, why you gotta make a the fun?” (Bonus points for recognizing the quote.)
Anyway, I just ate a super greasy dinner, and popped 1800mg of betaine hcl midcourse. It was about a pound of beef steak, four or five slices of bacon and a few ounces of cheddar cheese. Like I do most of my meals, I finished it up with a spoonful of flax seeds and a couple fish oil capsules.
I definitely feel like “something” is going on with the betaine. I felt like my stomach was emptying faster than usual, like my meals weren’t sticking with me. You know, because you’re all so interested in it, I haven’t seen a change in my bowel movements. I’ll take that back, maybe a decrease in volume. I haven’t been as gassy but, paradoxically, I feel like it’s been smelling worse than usual.
The last week or so has kind of been a bust, but I had a good session tonight. I wanted to get some volume in, which seems to have worked well for me in the past.
bench, pinkies on rings: 225×3, 275×1, 295×1, 315x11x1, 315×3 I got a total of 14 reps with 315, which is pretty darn good for me. I think that’s damn near the most reps I’ve ever done in one session at that weight.
machine row, neutral grip: 115x8x5
close grip bench: 185x4x12
one arm pressdown: #3×12, #3×10 I did these with one leg up on the seat of the lat pulldown, because I really wanted to accentuate the top of the ROM, where the elbow is flexed, since it’s the lockout that’s emphasized in the press.
reverse curl: 75×12, 95×7 (EZ bar) 65×10, 85×1 (straight bar)
isometric hammer curl: 30lb, 30 s
isometric tricep kickback: 20lb, 30s x 2
isometric pec deck: 200x30s, 250x30s
If I would have remembered, I would have done an isometric for the lats/back, probably one for a row and one on the pull-up bar. What’s with the isometrics? Am I trying to be some coverboy? Well, when you do an isometric, the muscle actually pinches off it’s own blood supply, so it can’t get any blood and hence transport oxygen, glucose and remove waste products like hydrogen ions. This appears to be an important stimulus for growth. So I figured “What the Hell, it’s worth a try.” There’s even a Japanese name for training with a tourniquet on for the same effect; kaatsu. You can read up on it online or at Pubmed.
It’s weird to actually have a pump.
Oh, and I actually got some R-ALA to use with my post-workout shake, for what it’s worth.