Madcow (I’m still gonna call him this) has switched his program to 5/3/1. He’s doing some slightly modified version where he squats 3x a week and does front squats. It seems pretty reasonable.
Meanwhile, Emilio switched from…well I’m not sure what he was doing, it was originally 5/3/1, but between the meet in January and the latest meet, devolved into something awful. As did his total, which fell 5 lbs during the same time period, despite his switch from knee sleeves to 3m wraps.
He recently ordered a bench shirt, and I spotted him the other day as he missed 350 badly with it. After which Porter said it was too loose and he sent it back to get it modified.
He got in touch with Jimmy the meet director (who also owns a gym, coaches a lot of lifters and is a decent strongman competitor and 198 lb multiply lifter). Today I took a look at Jimmy’s program, which is basically Westside but includes a lot of strongman assistance work. I think it will work well if he follows it.
Ironically, I recommended to Emilio that he go full Westside back in January. But I sent him too much material and overwhelmed him (every article Louie Simmons has ever written, my westside seminar handbook, and links to 2 articles, one on how to adjust Westside for raw lifters and one critical of the whole thing). So whatever, now he has a nice personalized training template made by Jimmy. Didn’t ask if he paid for it.
Porter (to Emilio): Yeah, lunges are great!
Me: (channeling Broz): Lunges? You mean knee-destroyers?
Porter: After my wife started doing 100 lunges in the woods behind our house every day her squat SHOT up to 300 lbs.
She must have stopped doing them, since she only hit 230 in the meet.
Weight: 191.2 (-0.8)
Manta Ray Squat: 45×6, 135×4, 225×2, 275, 315, 340, 360, 370; 275x6x3, 275x3x4
Medium Grip Bench: 45×10, 95×6, 145×4, 195×3, 245×2, 295×2, 335, 355
Slingshot: 365, 395,
MGB: 260×3, 260x3x5, 260x3x4
Sumo Deadlift: 4 sets, but one wasn’t a PR cause I forgot my sheet and had to call my wife and she read one of the numbers off the dry-erase board in the kitchen wrong. So best was 340 off 4″ deficit
Time: 2 hrs