2014 USPA Camp Pendleton meet write up

It's been a while since i've updated this blog so figured i'd get back into the motion of blogging again. Right here i will include, training, making weight, and the meet. If you have any questions please feel free to leave them in the comment box.

Training: Cube Method
It's a bit too much to give a detailed training write up so i'll give the gist of it
Week 1:
Heavy Squat 2,2,2,2,3@440, Explosive Bench 8x3@205, Repetition Deadlift 1x8@425
Week 2: 
Explosive squat 9x3@330, Heavy bench 5x2@275, Explosive Deadlift 8x3@340
Week 3:
Repetition Squat 2x8@415, Repetition Bench 1x5@255, Heavy Deadlift 5x3@455
Week 4:
Heavy Squat 5x2@470, Explosive Bench 6x2@225, Repetition Deadlift 2x6@465
Week 5:
Explosive Squat 6x2@365, Repetition Bench 6,4@275, Heavy Deadlift 5,5,5@475,495,515
Week 6:
Repetition Squat 1x6@445, Heacy Bench 3,2,1,0@285,325,345,355, Explosive Deadlift 5x2@415
Week 7:
Heavy Squat 1,1,1@505,525,545, Explosive Bench 5x3@245, Repetition Deadlift 1x3@495
Week 8:
Explosive Squat 5x2@385, Repetition PAUSED Bench 5,5,2@275,295,315, Heavy Deadlift 2,1,0@495,545,565 pulled glute and was in pain
Week 9:
Repetition Squat(skipped to let glute heal), Heavy PAUSED Bench 3,2,1@315, 335,350, Explosive Squat(skipped to let glute Heal)
Week 10: 
Be a potato until meet day(January 11,2014)

For accessory work i did deadlift variations(block pulls, deficits, still leg), Squat variations(paused squat, SSB, oly squats), Lunges, Good mornings, GHR, Reverse hypers, Thrusts, Bench variations(closed grip, incline, floor press, pin press,Dumbbells), Weighted Dips, OHP, Seated presses

Making Weight
My weight fluctuates a lot based on how i eat. You guessed it, i eat like shit for the most part. At my high point i weighed 187(thanks to the holidays) and low point i went as low as 173. Making weight was no big deal since all i have to do is clean up my diet. Within a week and half and clean eating i started dropping weight fast even though i was eating chipotle or In-n-Out once a day. The day of the weigh in i ended up weigh in I ended up weighing 173.3. I was a bit disappointed in myself. Had i put effort into dropping water weight I could have made it into the 165 weight class even though i sent in my entry form for 181. LMAO!

Gaining Weight
Since i feel comfortable lifting at around 180's I immediately started eating bagels, peanut butter nutella sandwhiche (thanks to mel) and other carb loaded foods after weigh-ins. The day was filled with plenty of eating and drinking plenty of fluids. By the end of the day i was a bloated mother fucker that resembled the michelin tire guy. If i told you what i weighed you probably wouldn't believe it...190lbs... I may have an eating problem LOL

Meet Day, JANUARY 11, 2014: USPA Camp Pendleton open - 181 raw(knee sleeves)
This is the day that i've been waiting for. Eager and hungry to set PR's and total 1450. The day I trained for has finally arrived and it was time to step on the platform and perform. 9 torturous weeks that i trained for even when fatigued due to work and life...Half the time i was exhausted when i stepped foot in the gym but I still kept pushing with 1 goal in mind - 1450 total. Unfortunately, it didnt happened as planned and 1450 didnt come due to a few misfortunes but no worries (Keep reading and you will find out why). There's always the next meet.

Warming Up
I try to keep warm ups simple and use as little energy as possible.
Squat - 10@bar, 5@135, 3@225, 2@315, 1@405, 1@455
Bench - 10@bar, 5@135, 5@185, 2@225, 1@ 275
Deadlift - 2x5@135, 3@225, 2@315, 1@405, 1@455

ONTO THE PLATFORM
Squat - Opener 501(good lift), 529(good lift and Broke my state record), 534(good lift), 584(no lift, bar rolled back onto wrist and lost the lift as i was trying to roll the bar forward but ended up putting too much strain on wrist)
Now, there was a misunderstanding on my third attempt. I called for 252.5(556) but the score table put me for 242.5(534) This should have an american record had i gotten 556 but yeah...
Bench - Opener 314(good lift), 336(good lift), 363(no lift)
Deadlift - Opener 501(good lift), 556(good lift), 589(no lift)
Total - 1427
2nd place in the 181 Raw Open weight class

PR CITY
Squat - 11lb PR
Bench - 17lb PR
Deadlift - 5lb PR
Total - 33lb PR


Closing
What a great day it was to be out there competing along side my team (Strength Society), members from the gym i train at during the weekdays(Barbell Brigade), and friends. Not only was i focusing on myself but i was there helping these people out wether it was cheering them on, pushing them and trying to make sure they were prepared for their lifts. I was proud to see them out on the platform and enjoying themselves. This is just the beginning of meets for 2014. Here's to the many more meets to come!



Nick Cambero Camp Pendleton Open Highlights (click link for video)

Just squats

Just Deadlifts

Cube Week 2 - Camp pendleton

On to the 2nd week of CUBE and i some how seemed to have fucked up the rotation for Bench and Deadlift. I don't know how this happened but i did week 3 for Bench and Dead so that means week 3 will have to be what I was programmed for week 2. Not a big problem at all and easily fixed...
Week 2 went by pretty fast and the weights are still relatively easy as i continue to tweak my technique.

Day 2 Explosive Squat

Squat (40 seconds rest in between sets)
1x10@bar
2x10@145
1x5@235
1x5@285
9x3@330 last 2 sets were beltless

Reverse Bands Orange Bands
1x5@330
1x3@415
2x3@415 + red minis
First time ever using bands for squatting

Olympic Squat (ATG)
1x5@235
1x5@285
1x5@305
1x5@325
1x5@345

Reverse Hypers
3x12

Planks
2 sets

Hip Thrusts w/ bands

Day 2 Heavy Bench (fucked up rotation, was supposed to do Repetition Bench)

Bench
1x10@bar
1x10@bar+chains
1x10@135+chains
1x8@185+chains
1x5@225+chains
1x2@275+chains
5x2@275

Close Grip Bench
8,5@225
8,6,6@185

Dumbbell Bench Press
1x8@50
7,6@60

Lat Pull Down
20,12,12 - Progressively added weight after each set

Seated Dumbbell Press
2x20

Rear Deltzzzzz

Day 3 Explosive Deadlift (again, fucked up rotation)

Deadlift
2x5@135
1x3@225
1x3@275
1x3@315
8x3@340

Deficit Deadlift 4"
1x2@340
1x2@405
1x1@455
1x3/4@475 Plates i was standing on top of started sliding causing me to lose balance and almost falling sideways so let go of the bar 3/4's of the way up

Front Squat (used rehband knee sleeves)
1x5@135
1x5@225
1x5@275
1x5@315

Shrugs
4 sets

Good Mornings
1x8@135
2x8@225
1x8@275

Day 4 BB day w/ shoulder emphasize

OHP
1x10@95
1x10@105
1x10@135
1x8@155
1x1@185

Behind the Neck Press
1x10@95
2x10@115

Bench Press
5 Sets working on technique

Seated Dumbbell Press
1x12@45
1x12@52.5
1x11@60

Cube Week 1 - Camp pendleton

Welp, with 10 weeks to go for my next meet I had to restart my training program. Still running Cube Method to set me up and have me peaking for the meet - Camp Pendleton Open. As of now I am unsure if i want to drop down to 165 or stay as a 181'er so for now i will just clean up my diet and see where it takes me. The main goal is to be at my strongest come meet day and hit some big number; ideally i would love to have a 1450 total which is very much achievable so long as i stick to the plan.

From here on out I will be updating this blog once a week and putting together all of the weeks training in one post.

Day 1 Heavy Squat Day

Squat

2x10@Bar (55lb texas power bar)

1x5@145

1x5@235

1x5@325

1x2@415

2,2,2,2,3,@440

Paused Squat

3x5@325

Reverse Hyper

20,12,12@90,180,180

Band Leg Curl

15,35,40

Planks

3 sets@60s

2 set@60s +45lbs.

Lunges

3 sets

Day 2 Explosive Bench Day

Bench

2x8 @bar

1x10@135

1x5@185

8x3@205 Technique improved by a lot. Just need to make sure butt is planted on bench and that im on the ball of my feet

Floor Press

1x3@135

1x3@185

1x3@205

1x3@225

1x3@245

Incline DB press

3x15@55

Dips

4 sets

Tricep pull downs

2x20

Lat Pull downs

3x12

Curls

2x15

Day 3 Repetition Deadlift Day

Deadlift

2x10@135

1x10@225

1x8@315

1x8@425 reset after each rep

Deficit Deadlift

2x3@425

Front Squat

1x8@135

1x8@185

1x8@225

1x2@275 Felt sharp pain on upper back near trap and called it quits. almost dumped the weight because it was too much of a hassle to rack it.

RDL

1x10@135

1x10@225

1x10@275

2x2@325 lost grip (double over hand)

Back Raises

50 reps

Day 4 bodybuild

OHP

1x10@bar

1x10@95

1x10@115

1x10@135

1x9@155

1x3@185

Behind the Neck OHP

3x6@95

Upright Rows

3x10@95

Seated DB press

1x12@45

1x12@50

1x12@60

Pull Ups

5 sets

Still taking Promera sports Peak 400 for some intense training and gluta-tren for recovery.

 

Week 6 Day 1 Repetition Deadlift Day

RECONSTRUCTING THE DEADLIFT

Transitioning from single ply to Raw has probably been the hardest thing to do for me. Worried that all my lifts will go down significantly my first goal was to match my single ply numbers before i concentrate on another aspect of my powerlifting venture. It took about 8 months to match and beat my single ply numbers as a raw lifter. As a matter of fact i surpassed them by tenfold. NOW that that's out of the way the next thing is to work on technique. Doing this will take me 1 step back but once it's all said and done i'll be ahead by 2 steps or more. "1 step back, 2 steps forward". Last week I started with bench and squat and had no problem, in fact tweaking my technique on them made a world of a difference by making weight that would usually feel heavy feel light. Today, not so much on my deadlift. Tweaking my deadlift technique was a different story. What did i do different? I brought in my sumo stance by about 2 inches.  While it did improve leverages, it did make setting up hard as fuck causing me to have a bit difficulty pulling off of the floor the first inch or two. With the help of my friend Dean we came up that the shims of my leg are too close to the bar and slightly stepping back by 1/2" as well as "bringing down my lats" helped a bunch and made deadlifting much easier. Reconstructing the deadlift is probably going to be the hardest thing i'll be doing these next few weeks since my numbers will plummet but once i get used to the motion of setting up properly i should be (at my previous DL numbers) surpassing previous DL numbers.

Deadlift (sumo)

2x10@135

1x10@225

2x8@315

1x6@405

4x2@405 - lowered rep count to focus more on setting up instead of repping out

Some sort of Standing hip thrust using bands
4 sets

Pull ups

5 sets

Good morning w/ cambered bar

4x10

Dumbbell rows

4x12

I definitely have the strength to pull some big numbers but working on technique has brought down my deadlift for the time being. Once i get it all sorted out i'll be at a much happier place with my deadlift. :)

Gluta-tren and peak 400 taken 10 minutes before training. good stuff...

Week 4 Day 3 Reps Squat

Squats after squats after squats and then more squats

Repetition Squat day it is!

Squat (Low bar)

2x8@135

1x8@225

1x8@315

1x4@405

1x6@445 - This is a new rep PR and a very BIG one for me considering I still had much more in the tank

Front Squat

2x8@135

2x6@225

3x3@315

Dumbbell Lunges

1x12@50

1x10@50

2x8@50

Side bends

3 sets

Squat

50 reps with out re-racking the weight - stopped to catch my breath at 25 and again at 40.

Very good squat session and each rep was deep AF. Peak 400 kicked in hard (maybe because i took 2 scoops).

Note: Gluta-tren has seen to be helping a lot with recovery

Week 4 Day 2 Explosive Bench

Explosive Bench

Bench
2x6@135
1x3@185
6x2@235 - All reps paused

Bench with Bench Shirt
Contemplating getting back into single ply so did a few sets with the shirt on
2x4@135 Had a bit trouble getting into the grove and touching chest
1x4@185 Did some adjusting and found the grove
1x3@225 Easy and effortless
2x3@275 Easy and effortless and speed was beyond fast

Close Grip Bench
4x8@225

Incline Dumbbell
1x15@45
2x15@50

Dips
5 sets

Tricep Cable Pull Down (increasing weight with each set)
1x26
1x23
1x20
1x10

Seated Over Head Press
1x10@bar
3x10@95

Rear Delts (seeated)
4 Sets

Lateral Raises
3 sets

Peak 400 taken at arrival of gym.

Week 4 Day 1 Heavy Deadlift

Somedays you suck and some days you suck even more. 

Somedays you hit PR's and somedays you suck

 We'll today was a day where I sucked even more. I failed my work sets on Deadlifts - not being able to complete one single set. Im not one to make excuses but this is what happens with having a heavy workload at work, lack of food, lack of rest, lack of motivation, giving up on yourself, and mixing feelings into your training. It all adds up and takes a toll on you. This is a recipe for disaster. Well no more. No more of this fucking bullshit. I won't allow this to ever happen again as long as i'm in control

Deadlift (conventional, no belt)
2x10@135
1x6@225
1x6@315
1x2@405
1.5,1,0@495 FAIL DEADLIFT IS FAIL
Set 1 - First rep on first with "ok" speed, 2nd rep ripped a good chunk of a callous on right hand making me lose grip halfway up and dropped the bar. BOOM! blood everywhere.
Set 2 - First rep was coming up with good speed until i started feeling pain where i ripped the callous and threw me off causing me to grind out the rep. 2nd rep couldnt even lift it.
Set 3 - At this point i completely gave up on myself and couldnt even get it off the ground past an 1"
1x1@405 didnt feel good at all

Snatch Grip Deadlift (decided to keep these light)
5,5,3,5@225

Barbell Bent Over Rows
2x10@135
1x5@185
1x5@205
1x5@225
Grip was an issue on all these sets/reps =(

Dumbbell Rows
2x10@35

Dumbbell Shrugs
4 sets

Planks
3 sets@60 seconds

Cable Pull throughs
4 sets@light weight

Piss poor training session and felt like walking out of the gym after each exercise to call it a day. I didn't and followed through the training session...

Note: peak 400 taken 30 minutes prior to training. dont feel like it did shit today but hard to tell since there were a lot of things that factored into todays training.