[quote]Spidey22 wrote:
[quote]Captain Needa wrote:
All strength movements being done with compensatory acceleration - attempting to move the bar faster as the leverages improve through the range of motion. [/quote]
I’ve been focusing on this as well. If you have access to bands or chains, doing a few sets with those on ‘lighter’ sets REALLY teaches you to push all the way through and accelerate. Also, congrats on the OHP PR. You’re probably stronger than me on Pressing now lol[/quote]
Yo Spidey! Great to hear from you. I have periodically been checking in on your log. My schedule has allowed less time for posting than I have had for reading.
So I am glad that you reminded me about bands. When I purchased my rack one of the items in the ‘plus’ column on the Rogue rack was that it includes band pegs and has hole drilled for them both low and high. I just need to on it and purchase a band set.
I was listening to a video of a former NFL player talking about strength training and he talked for awhile about CAT (compensatory acceleration training). His main point was “train slow, be slow”, “train fast, be fast”. As a 295 lb guy with very little body fat and 10 years in the NFL, I am inclined to give some credence to what he says.
20-August Strength and Conditioning
Conditioning:
5 x ~200meter hill sprints. Total time 10 minutes - including rest 
Dead/Squat (trap bar) - 260 x 5, 290 x 1, 300 x 1, 195 x 21
Press - 100 x 5, 115 x 1, 120 x 1, 75 x 17
So note to self - schedule the hill sprints on upper body day. Legs; fried. To be honest, I did the sprints today as I realized I was avoiding them due to how much I hate them. Decided to man up today.
Dead/squat was crisp. I may have been able to manage one or two more reps on the AMRAP but my forearms gave way. I don’t plan on moving to straps as I want to train the grip. Next session I will up weight.
Press was also crisp. Just ran out of strength on the AMRAP. Weight will stay unchanged.
21-August Strength and Conditioning
Conditioning:
At the top of every minute:
KB Swing (53lb) - 6 8 10 12 14 14 12 10 8 6
KB Snatch (26lb)- 2 4 6 8 10 10 8 6 4 2
Strength:
Bench Press: 160 x 5, 180 x 1, 185 x 1, 125 x AMRAP - 19
Barbell Row: 135 x 5, 150 x 1, 155 x 1, 110 x AMRAP - 20
I actually hit 20 reps on the bench but the last rep was a grinder. I won’t increase the weight until I hit 20 solid reps. Leaving weight the same next time.
On the Barbell row I did hit 20 solid reps but just did not have a single additional rep left in the tank. Increasing weight next time.
22-August Strength and Conditioning
Conditioning:
Kettle-bell swing tabata - 53 lbs
rest 2 minutest
Kettle-bell sing tabata - 53 lbs
Strength:
Dead/squat (trapbar) - 270 x 5, 300 x 1, 310 x 1, 215 x AMRAP - 23
Press - 100 x 5, 115 x 1, 120 x 1, 75 x AMRAP - 18
After the kettle bell tabatas, I thought my forearms would prevent me from doing as many reps on the dead/squat AMRAP set. But today I felt good and was able to get 23 clean reps. I slowed a bit after 15 reps but there were no grinders. Weight increases next ‘B’ day for this movement.
Press feels almost easy for the 5’s and singles. Just run out of gas on the AMRAP. Managed one additional rep this time. Staying on this weight for next time.
22-August - add to previous day: 45 minute weighted vest walk -62 lbs.
23-August Strength and Conditioning:
Strength:
Bench Press: 160 x 5, 180 x 1, 185 x 1, 125 x AMRAP - 21
Barbell Row: 140 x 5, 155 x 1, 160 x 1, 120 x AMRAP - 19
Bench felt solid. Hit more than 20 reps. Up weight next session.
Barbell row also felt good. Just lost form/steam at the end. Same weight next session.
Conditioning (later in day):
2.5 mile run. 20 minute 32 seconds. About 250 feet of elevation gain. 8 minute 20 something pace. Did not feel too bad for not running any distance in about a year.
EDIT-fixed the duration typo. Otherwise I would have been running world record pace.
24-Rest Day
25-August Strength and Conditioning
Strength:
Dead/Squat - 280 x 5, 310 x 1, 320 x 1, 235 x AMRAP: 23
Press - 100 x 5, 115 x 1, 120 x 1, 75 x AMRAP: 19
Conditioning:
Barbell complex w/65lb
10 reps of Clean + jerk + front squat + push press
2 minute rest
repeat above
Dead/squat still moving up. I never fully tested my 1RM when I started this program. I just averaged by squat and deadlift. I may have started just a bit light but that is OK - just gives me more time to ramp up. Increase weight next time.
Press is ALMOST there. I keep getting one additional rep on the AMRAP. Maybe next time will be the day I hit 20. Weight stays the same.
edited - dates corrected
26-August Strength
skipped conditioning today due to schedule and fatigue.
Strength:
Bench Press: 165 x 5, 185 x 1, 190 x 1, 135 x AMRAP - 16
Barbell Row: 140 x 5, 155 x 1, 160 x 1, 120 x AMRAP - 21
With the increased weight on the bench the heavy (for me!) weight moved well. The AMRAP set felt solid. Hoping that this progresses quickly.
With barbell row I completed over 20 on the AMRAP so increasing next time.
edited-dates corrected
27-August Strength and Conditioning
Conditioning:
4 x 1/4 mile uphill (5.8% average grade according to mapmyrun) intervals.
Times: 1:29, 1:25, 1:30, 1:31.
rest between intervals was walking 200 meters downhill to start of loop.
Was so gassed after intervals that I did not do my dead/squats during strength training. I train fasted in the morning and usually this is not an issue. But with running I really use up all my glycogen and did not have anything left for strength. I may either do dead/squats this evening or will just skip. My emphasis is conditioning for my friends visit that is now 16 days away.
Strength:
Press- 100 x 5, 115 x 1, 120 x 1, 75 x AMRAP : 18
Lost one rep on the press. Again, had almost no energy left this morning.
edited-dates corrected
28-August Strength
Bench Press: 165 x 5, 185 x 1, 190 x 1, 135 x AMRAP - 17
Barbell Row: 145 x 5, 160 x 1, 165 x 1, 130 x AMRAP - 18
Bench went up one rep on the AMRAP. I may have been able to complete one additional rep but unfortunately I had to reset/readjust my bar path right at the end and that took the last of my strength. Same weight next session.
Barbell row went well for first time at this weight. Same weight next session.
Sort of conditioning: 3 rounds of 3 pull-ups and 5 push ups non-stop
Lack of sleep and time precluded conditioning this morning. May take weighted vest walk tonight.
29-August Strength and Conditioning
Conditioning:
Kettle bell swings Tabata: 20 seconds on, 10 seconds off for 4 minutes.
Strength:
Dead/Squat: 290 x 5, 320 x 1, 330 x 1, 255 x AMRAP: 20
Press: 100 x 5, 115 x 1, 120 x 1, 75 x AMRAP: 20 !!!
I will admit it - the dead/squat is scaring me. Specifically the AMRAP set. I hit 20 but I did have to reset my grip at 16. And I was breathing like a freight train. Form was starting to go. My initial thought was to repeat this weight next session. But am I doing this because I am scared of upping the weight or because it is wiser to go for good form?
Press - finally hit 20 reps on the AMRAP. So very pleased. It feels like it has taken forever to increase weight but checking my log it has only been 10 days since starting this training block. So I think I need to chill out and be happy with the progress.
30-August Strength and Conditioning
Conditioning -
127lb weighted walk. ~60% of bodyweight added using vest and barbell. Out and back over 100 meter, 6% grade. Fast walk for 5 minutes. 1 Minute rest. Fast walk 6 minutes. Done.
Strength -
Bench Press - 165 x 5, 185 x 1, 190 x 1, 135 x AMRAP - 17
Barbell Row - 145 x 5, 160 x 1, 165 x 1, 130 x AMRAP - 20
Bench felt fine. Keeping weight the same for next session. Barbell row hit 20 so upping for next session.
31-August Strength and Conditioning
Strength -
Dead/Squat - 300 x 5, 330 x 1, 340 x 1, 275 x AMRAP - 15
Press 110 x 5, 120 x 1, 125 x 1, 85 x AMRAP - 15
Conditioning -
2.5 minutes complex: Snatch + OH Squat + P Press @65 lbs - 10 reps
rest 2 minutes
11 x above in 2.5 minutes
Notes - Decided that I hit the 20 reps for dead/squat last time so I upped the weight. Hit 15 really hard reps today. Took a few minutes to get my breath back. First time today at new press weight. Felt good.
1-September Strength and Conditioning
Strength -
Bench Press - 165 x 5, 185 x 1, 190 x 1, 135 x AMRAP - 18
Barbell Row - 150 x 5, 165 x 1, 170 x 1, 140 x AMRAP - 19
Conditioning (later that night) - 45 minute walk with weighted vest 62 lbs.
Notes - Bench went up a rep. Barbell row was new weight but almost hit 20. Same weight for both next time.
2-September Strength
Dead/Squat - 300 x 5, 330 x 1, 340 x 1, 275 x AMRAP - 16
Press - 110 x 5, 120 x 1, 125 x 1, 85 x AMRAP - 17
Notes - Dead/squat was really heavy today for me. I almost failed at 15 but I really wanted to progress the reps so I pushed hard for 16. Press went up 2 reps from last time and that felt good. Both weights remain the same for next session.
3-September - Day off
4-September - Strength and Conditioning
Conditioning - kettle bell swing tabata - x 1 53 lbs
Strength -
Bench Press - 165 x 5, 185 x 1, 190 x 1, 135 x AMRAP - 16
Barbell Row - 150 x 5, 165 x 1, 170 x 1, 140 x AMRAP - 20
notes-
Bench press went down. Maybe days off don’t agree with me. Weight remains for next session. Barbell rows were just a bit ‘sloppy’ but I will up weight for next session.
5-September Strength
Dead/Squat - 300 x 5, 330 x 1, 340 x 1, 275 x AMRAP - 17
Press - 110 x 5, 120 x 1, 125 x 1, 85 x AMRAP - 15
Notes - Went up one rep on the Dead/squat amrap. That sucked. Don’t need conditioning based upon how much that hits my lungs. Press went down three reps. Again, not sure if days off is kicking me out of my groove? Weight remains unchanged on both movements for next session.
6-September - Strength and Conditioning
Strength -
Bench Press - 165 x 5, 185 x 1, 190 x 1, 135 x AMRAP - 16
Barbell Row - 155 x 5, 170 x 1, 175 x 1, 150 x AMRAP - 14
Conditioning - 1.5 hour bike ride (road). 25 miles. Rolling terrain. Not super fast. However, when two riders tried to overtake - I yelled “None shall pass!” and left them sucking wind.
Notes: Bench is stalling out. Will continue with this scheme. Barbell row was low reps but this was the first time at this weight.
notes-
Bench press went down. Maybe days off don’t agree with me. Weight remains for next session. Barbell rows were just a bit ‘sloppy’ but I will up weight for next session.
7-September Strength and Conditioning
Strength -
Press - 110 x 5, 120 x 1, 125 x 1, 85 x AMRAP - 16
Band Squat - 135 + red bands: 5 x 5
Band pull-aparts green band x 10, 5 sets
Conditioning -
Barbell complex. 75 lbs. Snatch+ Overhead Squat + Push Press
2.5 minutes 10 sets
1.5 minutes rest
2.5 minutes 11 sets
1.5 minutes rest
1.25 minutes 5 sets
Notes: Press was up from last time but down overall. My lower back was still toast from previous dead/squats and bike riding the day before. Decided to skip and try out the new toys (bands). The red bands (micro-mini I believe) are the lightest resistance. They were actually relatively easy with the 135 but I just wanted to get the feel of them. Paused my squats and concentrated on exploding out of the hole.
8-September - Rest Day
9-September Strength and Conditioning
Strength -
Bench Press 165 x 5, 185 x 1, 190 x 1, 135 x AMRAP - 17
Barbell Row - aborted due to lower back pain
Conditioning -
As many sets as possible of 5 push-ups / 3 pull-ups
3 minutes - 4.5 sets - 20 push-ups / 15 pull-ups
1 minute rest
3 minutes - 4 sets - 20 push-ups / 12 pull-ups
1 minute rest
3 minutes - 4 sets - 20 push-ups / 12 pull-ups
notes: Bench was fine. Stay at this weight. My lower back is still sore from either dead/squats or using my ghetto glute-ham-raise. First row and I was in pain and had to stop.
10-September Strength
Press - 110 x 5, 120 x 1, 125 x 1, 85 x 12, 85 x 6
Red Band pull-apart x 12, 4 sets
Lateral raise - 7 x lots, 4 sets
Notes - lower back still hurting. Press was weak - perhaps from push-ups yesterday? So just did some pump style shoulder work. Tomorrow starts the epic endurance weekend with my buddy. Cycling on Thursday (3 hours or so), Friday (6 hours or so) and running on Saturday (5 mile). Plus maybe some cycling sprints on Saturday morning. And maybe another cycling ride Sunday morning.
After the epic weekend I need to decide what I am doing next. I have been doing the 20-minute strength for about 4 weeks. I have had some gains. For Dead/squat I am on the 5th weight increase. Press is on the 2nd. Bench is on 3rd and Row is on 6th. Guess I have more work to do on pressing compared to pulling. I am thinking of continuing this for another 2-4 weeks. Then my thought was to completely change up and do more hypertrophy work for a 6 week cycle or two. Still trying to hit my 2014 goals of 1/2/3/4 plates per side for press/bench/squat/pull. Already hit press and squat.