Apology Accepted Captain Needa

Training Training Logs
461

7-Feb Block 1, Cycle 4, Pull 2 (w/Oly)

Ring pull-ups BW x 12, 4 sets paused
T-Bar Row 105 x 10, 4 sets

Snatch:
65 x 1, 3 sets
95 x 1, 4 sets
115 x 1, 3 sets (ugly, ok, ok)
120 x 1, 3 sets (ugly, ok, ok)
125 x 1 1 sets (really ugly)

Clean + Jerk:
115 x 1, 2 sets (ok, ok)
135 x 1, 2 sets (ok, ok)
155 x 1, 3 sets (bj, ok, ok)

Clean:
165 x 1, 2 sets (ok, ok)
175 x 1, 2 sets (bad, bad) - too high on catch
135 x 1, 4 sets (ok, ok, ok, ok)

Barbell Row 135 x 5, 5 sets

notes:

Ring pull-ups I barely finished with pauses… keep unchanged for next cycle.
Went up to 105 on t-bar. Will increase to 12 reps next cycle.
For Oly, the goal of the training is movement practice, not strength or even power development yet. So my plan is to increase the weight until the form breaks down and then back off to practice. B = bad. BJ = bad jerk.

Threw in a few barbell rows as I felt like it.

462

8-Feb Block 1, Cycle 4, Legs 2

Front squat 155 x 12, 4 sets
Ham Curls 50 x 15, 4 sets
Snatch + Lunges 95 x 10, 4 sets
Clean/Jerk + G Mornings 115 x 12, 4 sets

notes:

Front squats really hit the hypertrophy button. Barely finished - actually stopped at 10 reps on two sets to reset grip. Right weight and reps. Stay here until easier.

H curls continue to be hard. Continue.

Lunges and Good mornings will also stay here. Like having the opportunity for more Oly movements as well.

463

9-February Block 1, Cycle 5 Push 1

DB BP 45 x 15, 15, 15, 12 slow eccentric
BTN Press 65 x 8, 4 sets
2 hand OH Extension 45 x 12, 4 sets
Incline Fly Green Bands x 12, 4 sets pause
Dips BW x 8, 6, 5, 5

Notes: Slow eccentrics are cool. Stay here.

Switched Press to BTN press as I need more posterior deltoid work and have plenty of anterior already.

Incline fly with green bands - really dig this. Paused most of them. Will pause all and add slow eccentrics next time.

464

10-February Oly Training

1 hour session with Oly coach. Second of three that I have paid for.

Learned some warm-up and activation techniques, including:
run and box jump
Straight-leg feet to hands (parallel with shoulder) as I walk
horse-riding moves: right leg over, squat, left leg together
PVC in snatch grip, rotating around my head, dipping first left and then right side.

For snatch, some technique work:

1 with bar on back, squat while raising bar overhead, then overhead squat up.
2 from floor to shrugging shoulders
3 from floor to elbows up

then full snatch practice

For clean+jerk, technique work:

hang clean for speed
floor to waist, then hang to clean

then full C+J practice.

Amazing how tired one can be after concentrating so hard on new techniques. Was able to usually adjust one variable at a time for each rep, but am so new that putting the variables together will take more practice.

465

11-February. Day off. Have cold. Just tired and sore throat.

12-February Block 1, Cycle 5, Pull 1

Pendlay Row 140 x 10, 4 sets
DB Row 50 x 15, 4 sets
Pull-ups BW x 5, 5, 5, 5

4 x superset, no rest at all:
hammer curls 25 x 12 (12, 12, 12, 7)
lateral raise 10 x 12

notes:

Will try to increase pendlay reps to 12 next cycle. DB row was a great pump; barely finished. Pull-ups are not progressing. Like how I ran the hammer curls and lat raises as a super set with no rest between sets. Will continue with this.

466

12-February Planning

Block 1 is almost over. Just about 10 days left. Was originally planning on a strength block for number 2. However, I am thinking of running a DUP style block instead. I was already planning for DUP later in the year but since I have started some Oly training I want to make a natural place to practice the movements each week. Life is too busy to just make extra time right now.

Here are my current thoughts. I have not planned the reps/sets or percentages yet… just the template. Love to have feedback. Not sure if it is too scattered.

Day 1
Main Movements - Squat Hypertrophy, Press Strength
Accessories - Hamstring Curls, Lateral raise

Day 2
Main Movements - Deadlift Strength, Bench Press Hypertrophy
Accessories - Stiff Leg Deadlift, Close grip bench press

Day 3
Main Movements - Squat Strength, Press Hypertrophy
Accessories - Good Mornings, Reverse Fly

Rest Day

Day 4
Main Movements - Deficit Deadlift Hypertrophy, Bench Press Strength
Accessories - Pull-ups, Band push downs, Lunges

Day 5
Main Movements - Squat Power, Clean+Jerk
Accessories - Glute Ham Raise, Front Squats

Day 6
Main Movements - Snatch, Bench Press Power
Accessories - Skull Crushers, Abs

467

13-February Conditioning

Barbell Complexes

95lb barbell

1 set =
DL x 6
SLDL x 6
Power Clean x 6
Front Squat x 6
Push Press x 3
Overhead Squat x 3

30 second rest between complexes

complexes/times
1 - 1:45
2 - 2:05
3 - 2:20
90 second rest… dropped Overhead squats as they were getting unsafe
4 - 1:30
5 - 1:35
6 - 1:50

468

14-February Block 1, Cycle 5, Legs 1

Squat 205 x 10, 10, 10, 12
SLDL 185 x 10, 4 sets
Deficit DL 225 x 10, 4 sets
Calf Raise 205 x 15, 4 sets

notes:

This leg day really takes it out of me. Form felt great on the squats. Will increase all reps to 12 next cycle. SLDL was fine but I needed straps. Deficit dead lift is just a killer at these reps - took 90 seconds between sets and was dizzy after each one. Needed 120 seconds rest before the last set.

40 minutes total after warm-up.

469

15-February Block 1, Cycle 5, Push 2

DB Incline BP 45 x 15, slow eccentric, 4 sets
DB Incline Press 35 x 12, slow eccentric, 4 sets
Green Band fly’s x 12, paused, 4 sets
CGBP 115 x 10, 10, 9, 9
Push-ups BW x 8, 6, 7, 5

notes:
Eccentrics work. Hit all reps for incline press for the first time. Feeling my chest with the band fly’s… much more than DB fly’s in the past. Less reps on CGBP and push-ups… but incline press went up… so still progressing.

Leave all un-changed for next time.

470

16-February Block 1, Cycle 5, Pull 2

Ring pull-ups BW x 12, 4 sets
T-Bar Row 105 x 12, 4 sets
BTN Press 65 x 10, 4 sets

4 x superset:
Barbell row 95 x 10
Reverse Fly 10 x 12
Red band pull-apart x 10

notes:

Was able to finish all BTN press reps. There is a muscle(s) in my right bicep/anterior deltoid that is stretched and almost strained when doing BTN. Worked through it today and it was able to relax a bit. This is hopefully a good sign.

Remaining movements were good for sets/reps.

This is day two after leg day and for the first time this cycle I am not sore. Tight and worked, but not sore. Three possible explanations, in descending order of likelihood: 1) Body is getting used to more frequent leg days after 6-7 weeks on this cycle. 2) I was not sitting in an office the day of or after leg day. 3)Iodine supplements are a miracle. More on this later one after I have gone through a full week.

471

17-February Day off

18-February Block 1 Cycle 5 Legs 2

Hamstring Curls 50 x 15, 4 sets
Front Squat 155 x 12, 12, 11, 10, 3
Snatch + Lunge 95 x 12, 4 sets
Clean/Jerk + Good Mornings 115 x 12, 4 sets

notes:

Did hams first. Front Squats went up to 12 reps, or at least tried to. Failed on grip/rack position. Went up to 12 reps on lunges. Will keep all as is for next cycle.

472

19-February

40 minute walk with 62lb vest.

20 - February

Block 1, Cycle 6, Push 1

DB Bench Press 45 x 15, slow eccentric, 4 sets
BTN Press 65 x 8, 4 sets
2-hand OH Tri DB 45 x 12, 4 sets
Fly with green bands x 12, 12, 12, 10
Orange band push downs x 20, 20, 20 then 1-hand until failure (about 8-10).

notes:

Started my last cycle of Block 1.

Hit all 15 slow eccentrics, but just barely. BTN was also just barely hit. Could not complete all the fly’s. Tri Press was also just barely hit. Swapped dips with orange band push-downs. Wanted to do something higher rep for tri’s as I am not strong enough to go higher than 5-8 reps on dips at the end of this workout.

473

21-Feb Block 1 Cycle 6, Pull 1

Pendlay Row 140 x 12, 4 sets
DB Row 50 x 15, 4 sets
Pull-ups (band assist) 6, 6, 5, 5

4 x super set with no rest:
Hammer curls 25 x 12
Lateral raise 10 x 12
Band pull-apart red x 12

notes:

Band assist did not seem to help my pull-ups very much. Was searching for a way to make them more hypertrophy oriented. My pull-ups are not very wide… more like a shoulder-width grip. Will try wide grip next time I do these.

Great pump on the back from the rest of the day. Really felt lateral raise… switched to doing them with a slight bend at the waist and leading with the elbows.

474

22-February Block 1 Cycle 6 Legs 1

Squat 205 x 12, 4 sets
SLDL 185 x 12, 4 sets
Deficit DL 225 x 10, 4 sets
Calf Raise 205 x 15, 4 sets
Ab Wheel x 10, 4 sets

notes:
205 continues to be a good hypertrophy weight… especially at 12 reps. My reps slow by about half-way through the second set. SLDL continues to be a good weight. Would consider raising to 15 reps but I will see how they fit into the next training block.

Deficit DL’s started moving crisply for the first time today. Certainly still getting dizzy and slightly nauseated, but they are moving faster.

475

1113×903 119 KB

Here is my Block 2 plan. I fully intend to adjust as needed. Because, after all, ‘No plan survives contact with the enemy.’

And here is the less succinct original version:

‘No operation extends with any certainty beyond the first encounter with the main body of the enemy.’ - Helmuth Von Moltke

476

23-February - Rest Day

24-February - Block 1, Cycle 6, Push 2

DB Incline BP 45 x 15, 15, 15, 10
DB Incline Press 35 x 12, 10, 10, 10
Standing Green band fly x 12, 12, 12, 15
CGBP 115 x 10, 10, 10, 8
Push-ups (a bit later in the day at the office due to time):
15, 15, 15, 12

notes:

Gassed out more quickly on the BP and Press than last cycle. Switched fly to standing with the bands attached to the top of the rack. Green are not quite enough resistance. Will experiment with green plus red.

Performed push-ups about 2.5 hours later at the office. Was pleasantly surprised that I can do many more when fresh (or at least rested a bit). Usually on Push 2 day I was doing 8 down to 5 reps. The first 15 just flew out. Only on the third set did I slow a bit. Then I ran out quickly on the last set.

477

Edit to 24-Feb log… 40 minute walk with Mrs. Needa… 62lb vest. She wore 20lb vest.

25-February Block 1, Cycle 6 Pull 2

Ring Pull-ups BW x 12, 4 sets
T-Bar Row 105 x 12, 4 sets
BTN Press 65 x 10, 4 sets

4 x super set, no rest until done:

Barbell Row 95 x 10
Reverse Fly 10 x 12
Pull Apart red band x 10

notes:

All weights remain good for hypertrophy. Possibly consider increasing barbell row within the super set. I believe that I am now doing pull-aparts correctly as I can ensure that I am feeling my posterior delts and back primarily. Up until now I tended to feel my anterior delts more. BTN Press is getting stronger with the first 2 sets just moving quickly. But I am gassing out by the last set so the weight needs to remain as is.

478

I looked at your Front Squats, honestly if you’re concerned on the form, I’d suggest multiple sets of lower reps, because personally anything over 5 reps for me, upper back is going to fail way before my legs. Also I think you’re right about sitting back on your heels.I often times raise my big toe off the ground when Squatting to really reiterate the heel thing. Also, at least when I do them, I’m AGGRESSIVELY throwing my knees out, not just letting them ‘track’. Maybe that’ll help you get lower and get that rebound you want.

I’m kind of on a DUP thing too, though no where near as programmed as yours haha. I’ve also been giving snatch grip high pulls some love, because I’m too lazy to actually learn real Oly lifts but like the back development people get out of them.

Other than the pants splitting episode, any other indicators of physique development? Sorry if I missed it, not sure if you’re gaining or cutting right now lol

479

1443×239 50.9 KB

[quote]Spidey22 wrote:
I looked at your Front Squats, honestly if you’re concerned on the form, I’d suggest multiple sets of lower reps, because personally anything over 5 reps for me, upper back is going to fail way before my legs. Also I think you’re right about sitting back on your heels.I often times raise my big toe off the ground when Squatting to really reiterate the heel thing. Also, at least when I do them, I’m AGGRESSIVELY throwing my knees out, not just letting them ‘track’. Maybe that’ll help you get lower and get that rebound you want.

I’m kind of on a DUP thing too, though no where near as programmed as yours haha. I’ve also been giving snatch grip high pulls some love, because I’m too lazy to actually learn real Oly lifts but like the back development people get out of them.

Other than the pants splitting episode, any other indicators of physique development? Sorry if I missed it, not sure if you’re gaining or cutting right now lol[/quote]

Hey Spidey - Thanks for the pointers. The timing was good as the day after, on the 26th, I tried them out. Specifically concentrating on sitting on heels and wide knees. In fact, my Oly coach also pointed out that I need to trust my shoes and balance on the heels more. Trying out the cues, I still fatigued toward the end of the high-rep sets (12) and had to reset my grip. But I was able to go further than before and the depth felt better. I will post a video of the front squats on the next entry. Thanks again.

Regarding progress, I meant to take some photos this weekend and post in the Feb check-in thread. Will still do that shortly. This last block (6 weeks) is the first time I focused on hypertrophy in awhile. It was good for me if for nothing else to take a short break from heavy all the time. I posted my annual block schedule that includes my diet and bodyweight/comp plans as well. I am currently exactly 210 so am on track so far. I do feel like I am getting stronger/leaner within this weight (leaner - not lean yet). I will do calipers this week along with the photos for tracking.

Cheers,
Needa

480

26-February Block 1, Cycle 6, Legs 2

Hamstring Curls 50 x 15, 4 sets
Front Squats 155 x 12, 12, 12, 10+2 (reset grip)
Lunges 95 x 12, 4 sets
Good Mornings 115 x 12, 4 sets

notes:

Previous entry details front squat experience. Hamstring curls are getting easier but will stay at this weight. Lunges and good mornings without Oly moves today due to time.