Normans Meet

Norman is my training partner. He is getting into law enforcement and wanted to get one more meet in before having to start his career. He competed in the USAPL Winter Classic this past Saturday (1/25/13). He is about 6’1/6’2 and weighed in around 238. Unfortunately a few weeks ago he had a minor groin strain while squatting 475×2. We had to work around that. It affected the bottom position and his rebound. Moving on to the meet.

He went 3/3 on squats with lighter attempts. The idea was to put in some numbers and save his groin so he could attempt 600 for his third deadlift. He opened with 160 (352.5). His second attempt was 170 (374.7). The final attempt was 182.5 (402.2). Normally I wouldn’t have someone jump 28 pounds for their last attempt. In this case, Norman was adamant about at least doing 400+. He blasted it. This wasn’t heavy for him considering he has done plenty more in that past, however, we were keeping his injury in mind.

Onto his bench, He opened with 152.5 (336). It went really smooth. We called for 160 (352.5). His elbows flared after he received the press command. Norman does this on occasion. It stops the bar in its tracks. I called for the same weight for his third attempt. He crushed it BUT, he didn’t wait for the start command. Sigh. It happens. He hasn’t been on the platform in two years.

Norman wanted to hit 600 for this meet. His training had gone really well leading up to the competition. Minus the groin. He opened with 500. It was real easy. Second attempt was 550. It was real easy. We called for 600. He got it to below his patella, then he put it down. The bar was moving real smooth until that point. He came off the platform and said he felt a sharp pain in his groin. He did the right thing.

Overall he went 6/9. 402/336/550.

My other friend Clay had a fight on Saturday night too. I didn’t go because I passed out after Normans meet. I was told it was bloody . . .

He won, but not before he and his opponent traded elbows with each others noses.

Squat: 445×3/430×3/415×3/400×3
Pause Squat: 275×5
Reverse Hypers: 120x8x3
DB Rows: 100×10/110×8/120×6
Fat Bar Pull-Downs: 180×10/190×10/200×10
DB Curls: 35x12x3/25×15

Bench: 340×3/325×3/315×3/300×3
Press: 245x3x3 Missed 3rd Rep of 2nd set
Dips: 90x5x3

Deadlift: 615(F) 500×2
HB Squat: 335×5/315x5x2
Pull-Ups: BWx10x5
DB Curls: 35x12x4

Bench: 370×3
Close-Grip: 275×5/285x5x2
Skull-Crushers: 105×8/125×8/145×8
Tricep Pushdowns: 150×12/165×12/180×12

Squat: 440×3/425×3/410×3/395×3
Reverse Hypers: 100x8x3
DB Rows: 100x10x2/100×8
Fat Bar Lat-Pulldowns: 150×10/160×10/170×10

Bench: 340×3/325×3/315×3/300×3
Press: 235x3x3
Dips: 90x5x3

  1. Mind sharing what your diet is like these days?

    That’s a long answer my friend. Could you be more specific?

    • Sure. Just wondering if you eat paleo and how many meals do you typically have over the course of a normal training day? Also, I remember you saying you were going up a bit in weight, just curious as to your approach. Thanks man.

      I don’t eat Paleo, however I don’t stray too far from it. I have 4-5 meals a day. Breakfast. Lunch. Two Dinners. I basically cook almost all my meals, except for lunch. Lunch is almost always Chipotles. As far as weight gain goes, there is a sushi buffet near the gym that has DEFINITELY helped me gain weight. I’ll eat there twice a week if I need to gain weight. I hope I answered your question.


  2. You seem to be doing:

    M: upper push
    T: lower push + upper pull
    W: off
    Th: upper push
    Fr: lower push (and DL) + upper pull
    Sat/Sun: off

    You kind of do some base lifts and throw in some random stuff depending on the day.

    Does that sound about right?

    M: Bench Volume + Press
    T: Squat Volume + Speed Deadlift or Rack Pull
    W: Off
    TR: Bench Intensity + Close Grip
    F: Squat/Deadlift Intensity (Rotate each week)

    I’m not exactly sure what you mean by “kind of do some base lifting”. My accessory work isn’t random. It’s the same for each corresponding week. Did you post this to ask what my program was or what? I’m trying to be as helpful as possible here.


    • Sorry, that wasn’t real clear. By base lifts I meant squat, bench, deadlift, etc. By random stuff I meant how you did paused squats and DB curls (at least in the post above).

      I guess I was trying to figure out what your program was on my own, rather than straight up asking you. I figured you’d just say “read my log.”

      Normally my lifting schedule is concrete. Those pause squats were random. You were correct about that. They were done out of curiosity. If you glance at the previous posts I do DB Curls every week on T/F and my accessory work rotates weekly. Does that clear things up for you? Feel free to ask questions man.


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