405×1 <-- add Metal Viking Pro and 3 boards
435x1 <-- 2 boards
455x1 <-- 1 board
500x0 <-- touch
500x0 <-- touch
Floor JM Press
Pulldowns – 158x4x10
Clay Lats – 158x4x10
Hammer Curls – 25x3x15
Plate Pinch Grips – 25’s x3 static holds ea. hand
GHR sit-ups w/medicine ball – 25x3x15
I used a smaller Metal Viking Pro shirt tonight and it made a big difference. My shirts are a size 58 and Gary let me use his size 54 shirt. I was fast off my chest and near lockout the bar would dip back down. I need to really hammer my lockout. I plan on doing Metal Militia board presses on DE bench day and regular board presses on ME bench day. I need to really hit high boards on ME day. The smaller shirt made a big difference and by training my lockout hard, I should hit a good PR at AWPC Worlds. I did more back work than usual and plan on this regularly. I usually do one back exercise. I will do two exercises per workout or do one exercise with the same number of sets as I would with two exercises. I’m adding the extra back to make sure my upper back is stable on the squat.
Today I received my invitation to AWPC Worlds. I was offered an alternate entry in the 242 Masters (40-44) division. The Texas APF does not hold AAPF meets, so I was unable to qualify for AAPF Nationals or AWPC Worlds. I applied as an alternate and I’m officially competing. I will be taking a drug test since I didn’t compete in a qualifying meet. I am now set for next year since this will qualify me for AAPF Nationals. Next year I can compete open 242 as well as Masters (40-44).
EFS Power Squat w/close stance
2 plates x5
4 plates x5
6 plates x5
8 plates x5
10 plates x5
12 plates x5
Upper Back GM’s
Hise Shrugs – 425x4x12
45° Hypers w/4″ cambered bar – 115x3x10
Vertical Leg Raises – 2×15
Gripper Machine – 80x2x10
Seated Calf Raises – 115x2x20
Pulldown Abs – 158x1x20
Lower abs were cramping so I stopped here. This was my first workout after Seniors. I have 5 training weeks until AWPC Worlds including this week. I started doing upper back GM’s and Hise Shrugs tonight. I’m adding more upper back work to help with upper back stability on the squat. I will be doing these regularly along with increase volume on my back work on bench press workouts.
Rockman’s 2006 APF Senior Nationals Meet Report
June 3, 2006 – Las Vegas, NV
10th Place 242s (out of 21 lifters)
1st attempt – 804lbs
2nd attempt – 859lbs missed
3rd attempt – 859lbs missed
My first attempt was easy and I was complimented by a judge on my depth. On my second and third attempts I was leaning too far forward and couldn’t finish the lift. I had the seventh highest squat in the 242s.
1st attempt – 485lbs missed
2nd attempt – 485lbs
3rd attempt – 518lbs missed
On my first attempt my shirt was jacked too much. My second attempt we readjusted my shirt and jacked it a lot less. My third attempt I missed it about ¾ the way up.
1st attempt – 644lbs
2nd attempt – 705lbs missed
3rd attempt – 705lbs
I missed my second attempt due to being on my toes too much. I was using a different setup on my first two attempts, which is the same setup I use when hook gripping. Sean recommended that I go back to my drop and grab setup. I had to have Velcro added to my Metal Deadlifter due to the weight I have gained and did not get to use it until the meet. The straps were loose on the first two attempts and I had Erik tighten them on my last attempt. After making these adjustments I was successful on my third attempt.
What can I say, but I didn’t have a very good day. I had one of my best training cycles ever training for this meet. I weighed in Friday morning right on the money at exactly 242.5lbs. I had to cut more weight than usual this time around. My average weight this training cycle was 256lbs. I normally average 250lbs during a training cycle. I had more weight than usual to cut. The Sunday before the meet I was down to 253lbs. I did 45 minutes of cardio each morning the week of Seniors. Wednesday night I was worried that my weight wasn’t dropping fast enough and I did 30 minutes in the evening, this is addition to the 45 minutes of cardio I did in the morning.
One of the first things I need to work on is strengthening my upper back. My back was rounding on the squat and was an attributing factor to my failed squat attempts. A stronger upper back will also help my deadlift. Along adding upper back good mornings and Hise shrugs to improve my squat, I plan on doing more upper back work and using heavier weight.
I will not drop as much weight for a meet again. My briefs were not as tight as usual in the legs and I was able to put my bench shirt on by myself.
I also learned at this meet that I am benching in a shirt that is not tight enough. I need to go to a smaller shirt so I can get more support.
On a positive note my grip work is helping. I didn’t have any problems with my grip during the deadlift. I will make sure to keep up the grip work.