Wednesday June 17
DB Press: sets of 3, working from
40 X 5 X 2
60 X 3 X 2
80 X 3 X 2
90 X 5
100 X 3
DB Flyes:
40 X 10 X 2 sets
30 X 10 X 3 sets
HS Pulldown:
45 X 10 X 2
70 X 10 X 3
Seated Cable Row:
100 X 10 X 5 sets
Dips:
BW X 15
This is my upper body strengthening day… not too intense, trying to get some volume in and train the upper back. Something occured to me on the way home- I’m not getting the heavy benches in that I usually would have, so I think that after every workout, i’m going to throw in something like a 5X5 bench, with no more than 95 lbs, purely for technique and groove. I think that is light enough that it’ll leave my arms/shoulders some time to recover, but enough reps that I’ll “remember” how to bench, until i can throw some weight on the bar again.
Tomorrow-rest and then Squats on Friday. I truly feel weird not squatting every workout.
Friday, June 19
Squat:
Bar X 5
135 X 5
225 X 5
275 X 5
315 X 3
335 X 2
355 X 3 X 3
Standing Military Press:
95 X 10 X 2
Quick and dirty, did not feel pain in my arms/shoulders like before, so I think today was a great success.
Life goes on.
Sunday, June 21
Leg Press:
180 X 5
360 X 5
450 X 10
540 X 8
590 X 8
640 X 8
640 X 8
Rack Pulls- just below knee
135 X 8
225 X 6
315 X 5
405 X 5 (added straps)
495 X 3
495 X 5
545 X 2
Good Mornings
135 X 10
135 X 10
185 X 8
185 X 8
Cable Crunches- Standing
6 sets, up to 130 lbs, between 10 -3 reps
BP practice:
95 X 5 X 5
just about one month out, my body feels good except for a slight feeling in my left shoulder/right brach from Smolov, but it’s certainly different than before- more like a slight ache when lifting, rather than the pain from before.
Upper body strengthening tomorrow, whoo!
[quote]bearshark wrote:
Sunday, June 21
Leg Press:
180 X 5
360 X 5
450 X 10
540 X 8
590 X 8
640 X 8
640 X 8
Rack Pulls- just below knee
135 X 8
225 X 6
315 X 5
405 X 5 (added straps)
495 X 3
495 X 5
545 X 2
Good Mornings
135 X 10
135 X 10
185 X 8
185 X 8
Cable Crunches- Standing
6 sets, up to 130 lbs, between 10 -3 reps
BP practice:
95 X 5 X 5
just about one month out, my body feels good except for a slight feeling in my left shoulder/right brach from Smolov, but it’s certainly different than before- more like a slight ache when lifting, rather than the pain from before.
Upper body strengthening tomorrow, whoo![/quote]
That’s a pretty hefty rack pull, wow! Do you pull conventional or sumo?
Hope you keep healing up quickly.
[quote]mrodock wrote:
That’s a pretty hefty rack pull, wow! Do you pull conventional or sumo?
Hope you keep healing up quickly.[/quote]
Thanks! It’s more than I’ve ever deadlifted, that’s for sure, and I did feel a lot better.
I’ve just switched to pulling sumo in the last 2 months, and previously “pulled” 425 (2 red for foot movement) conventional. The first week I ever tried a sumo 1RM under suboptimal conditions I pulled 455 in the gym. I hope to better that in a months’ time, although I’m not sure yet by how much- squatting and benching heavy will make deadlifting suboptimal anyway!
Monday, June 22
Upper body strengthening, decided to take it out of the gym today.
Bodyweight circuits-
Dips, Chins (neutral and pronated), Pushups
13-5-8 reps
9 sets, 1:00 rest 1st & 2nd rest periods, 1:15 next 3, 1:30 last 3.
I just felt like doing something different today, so I went with it. I rarely do such crazy and deviant things as changing my training program, but I suppose I feel like a rebel lately. The workout felt great, and although not a goal, I had a huge pump. I looked gigantic after the workout, and could feel my traps touching on the dips. I probably looked 10 lbs heavier. It was awesome, but not something I would do constantly. Next sessions are purely gym lifts.
Wednesday, June 24
Squats (kilos today):
Bar X 5
60 X 8
100 X 5
120 X 5
140 X 3
156 X 2
165 X 3 X 3, ie 363lbs X 3 X 3, deep!
Overhead presses and cable crunches following.
Today I paid a hundred bucks for a half hour consultation with a strength coach, and got to use his training facility. It was worth it. I found this guy online, he’s got some Poliquin certification, and when I walked into his facility it was like going to disneyland. I usually train in commercial gyms, so… I saw squat stands, oly platforms, kettlebells, dumbells, chalk, three racks, all sorts of fun shit.
We did some diagnostics, and I realise that my left rotator is a lot weaker than my right. Using the Poliquin 10% of your bench PR diagnostic, we did the rotator thing, using 8 reps as the standard. I got 4 reps on the left, and didn’t even slow on the right until 11 reps when i terminated the set. Huge imbalance, and also i think my lower traps are weak. I’m going to add in some prehab/corrective work for these things. no more reds for uneven lockout in the future.
After the session, I did my squats, working up to 363 triples. I felt really good on the 2nd and 3rd sets, and will keep that in mind for my warmups. with someone to guide my depth/ offer a spot, etc, i felt really confident and had good depth. It was a great session, although my wallet is suddenly lighter. I think i can easily cross 400 on the squat come meet day.
[quote]bearshark wrote:
I think i can easily cross 400 on the squat come meet day.
[/quote]
Not a doubt in my mind.
[quote]mrodock wrote:
Not a doubt in my mind.[/quote]
Thanks for the encouragement! it’ll be a milestone for me if i can crack this in a meet.
now to make the bench and the deadlift would feel this good too… I have some issues to resolve, left rotator, left adductor.
Friday, June 26
Deadlifts and rack pulls:
DL:
135 X 5 conventional
135 X 5 sumo (all sumo here on)
225 X 5
315 X 5
365 X 3
405 X 1
435 X 1
405 X 1
315 X 1 conventional, fast, for the hell of it
Rack Pulls, above knee, damned short ROM
135 X 8
225 X 5
315 X 5 X 3
add straps, grip was weakening
315 X 5 X 2
Seated Calf Raises
45 X 8
90 X 8
135 X 8
160 X 8
135 X 8
Felt good, but speed was off during the deadlifts. no question of lockouts, but it did feel a little slow, and my left adductor felt a little tight. I static stretched it for a bit to ease the tension.
It felt like a good session, rack pulls had scapular retraction at the top, my traps need it. Also, my grip needs help, and training without chalk really sucks.
I’ve also upped my workout drink to 15g of BCAAs instead of 5g, along with some other aminos and carbs. i plan on upping that dose to about 40g by the end of next week if there are no ill effects.
eat, sleep, recover!
Saturday, June 27th
Moving stateside in 10 days. the next 10 days will be pretty heavy.
Prehab work:
Rotator cuff- cable rotations- external dumbbell rotations
Lower traps: Y’s with retracted scaps
shoulders: seated presses, working up to 60 X 5 for a couple of sets
Adductor machine, working up to 95 X 5 for 2 sets
Upper body pressing and assistance tomorrow.
Sunday, June 28
Upper Body strengthening:
Flat DB Press:
worked up to 90 X 5 X 5 sets, 3010 tempo
Cable row, close grip:
worked up to 170 X 5 X 4, 3010
HS lat pulldown:
70 lbs/side X 10, 4 sets
80 X 8, 2 sets
DB Flye:
35 X 8 X 4
“Rolling” tricep extensions:
35 X 6 X 3
EZ Bicep curls, 55lbs, 21’s for one set.
I really liked the tricep extensions which i saw Mauraudermeat doing on the PR thread. For the first time in my life, I feel like i can work the triceps without killing my elbows.
Eat and Sleep, Legs and GMs tomorrow, Tuesday is off.
Monday, June 29
Leg Press:
180 X 8
360 X 8
540 X 8
630 X 8
720 X 6
720 X 6
450 X 10
180 X 20
GMs:
135 X 10
185 X 10
205 X 8
205 X 8
135 X 10
Cable Crunches:
working up to about 120-130 lbs, 5 reps.
Felt good today, was not too heavy, but it’s a preparation for Squats on Wednesday. 365, three triples. I’ll be losing most of the machine type stuff after this, and throwing in a lot more benching. I also hope that my shoulders and arms are in good enough health to take the heavy benching.
Eat sleep recover- that’s become a mantra, i guess.
Wed, July 1
Squats:
Bar X 8
135 X 8
225 X 5
275 X 5
315 X 3
335 X 8
225 X 8
135 X 15
Unilateral Leg Press, 90 lbs
8 reps per leg, 3 sets, no rest
Lying Leg Curl:
50 X 8
90 X 8
125 X 5
125 X 5
Quick and dirty workout, squatted 335 for max reps, i think i had 2 more, but i wanted to only do them in good form and with absolute ATG depth. I have been hearing horror stories about USAPL judging and would like to achieve good depth every time.
Anybody been to a meet where Lance Slaughter was the director?
eat sleep recover.
Glad to see you’re plugging away, and heed those USAPL depth warnings. Promise me you’ll heed them!!
got it. USAPL: deep.
Also was dealt another challenge for my meet- as my life is subject to the needs of the navy, i have been informed that i will only arrive in SD the day before the meet, so i might be dealing with severe jet lag/dehydration etc.
bummer. log update tomorrow.
Get some pedialyte the day of the meet.
Try your best to load food on your journey out here.
Take extra care to loosen up.
Monday, July 6
Squats:
Bar X 7
135 X 7
225 X 5
275 X 5 (belt)
315 X 3
345 X 2
365 X 2
365 X 2
365 X 3
did all the reps really fracking deep, literally hams resting wholly on calves, hips way below parallel.
Bench:
Bar X 5
Bar X 5
95 X 5
95 X 5
135 X 5
135 X 5
185 X 5
205 X 5
Felt like shit so i stopped.
Tricep extensions:
25 X 8
35 X 7
40 X 5
45 X 4
My work is taking me away from training for a bit. I’m experiencing some difficulty in sticking to my training program and missed a planned workout for the first time in a long time. Good news is my wife will be with me at the meet, so that should be a huge plus in the overall recent shitty trend of poor training and overloaded work.
onwards and upwards! eat sleep recover!
Friday, July 10
Squat:
Bar X 8
135 X 5
225 X 5
275 X 5
315 X 3
345 X 2
365 X 1
385 X 1 (=old PR)
Bench:
Bar X 5
95 X 5
95 X 5
135 X 5
185 X 3
205 X 2
225 X 1
245 X 1
245 X fail (uneven lockout)
pull ups, 5X3 BW
Seated DB Press, up to 60 X 5
Okay, my last “heavy” squat and bench day, even if just for singles. Squat feels really good, 385 went up easy. no slowing or anything, i’m getting excited. On the other hand, my bench is still shit, i got the 245 real hard. then again, I should have more rest between lifts come meet day.
Deadlifts and accessory tomorrow. Whoooo!
Saturday, July 11
Deadlifts:
135 X 6 Conventional
135 X 5 Sumo (all sumo here on)
225 X 5
315 X 3
365 X 2
405 X 1
425 X 1
445 X 1
Rotator work, 10 minutes.
Last heavy deadlift day! 445 went up real fast, I felt really good.
More updates to follow in the next couple of days.