Astar

Training Training Logs
181

TUES MAR 09

dynamic warmup

SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
1x1 @ 365
1x2 @ 405 → PR
1x5 @ 365 → PR
1x5 @ 345

used one of the new York bars, much stiffer and better for squatting. Hit a 2 and 5 rep PR for no no no style squats. Depth was good.

182
183

THURS MAR 11

dynamic warmup

SQUAT (against blue bands)
warmup w/ bar
1x5 @ 135
1x2 @ 225
5x2 @ 275
1x1 @ 315
1x1 @ 325

DEADLIFT
1x3 @ 225
1x1 @ 315
*add belt
1x1 @ 405
*add straps
1x1 @ 495
2xmiss 565

I got the bar up over my knees on both attempts and then it just stalled completely and I couldn’t make it budge. I was pissed

went back later and did

BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
*add belt and wrist wraps
1x1 @ 225
1x1 @ 245
1x1 @ 275
4x4 @ 245

SQUAT LOCKOUTS (pin 10)
warmup w/ 315
1x4 @ 405
1x4 @ 495
2x1 @ 605
1x1 @ 700 → stupid but fun

for the lockouts the bar was set an inch or two below my pecs

184

FRI MAR 12

SHRUG MACHINE
3x10 w/ 5 plates a side

DB SNATCH AND C+P
worked up to 3-4 singles each arm @ 110 for snatches and 100 for C+P

185

SAT MAR 13

dynamic warmup

SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
*add belt
1x1 @ 315
1x1 @ 405
*add wraps
1x1 @ 455
1x1 @ 500
1x1 @ 515 → PR! (technically my pr is 518 but good enough)
2x1 @ 475

Fantastic day today, squatted within 3 pounds of my best ever and probably had some more in the tank. The walkout was a little rough but the depth looked pretty good. Very happy.

186
187

SUN MAR 14

dynamic warmup

RACK PULL (from below knee)
1x3 @ 225
1x3 @ 315
1x2 @ 405
*add belt and straps
6x2 @ 495

DIPS
5x3 w/ 70

went for 545 on the rack pulls and it wouldn’t go

188

THURS MAR 18

dynamic warmup

5 rounds of 985 “crossfit total”

385 squat
145 press
455 deadlift

finished in 6 minutes, this might be the fastest workout I’ve ever done

189

SAT MAR 20

dynamic warmup

SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
*add belt
1x1 @ 405 → sloppy but easy
*add wraps, had guys pull the pins out of the cage to simulated a monolift
1x1 @ 475 → again sloppy but easy

CG BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
*add belt + wrist wraps
1x1 @ 225
6x2 @ 262.5 → paused every rep except for set 4

PULLUPS
2x10

190

MON MAR 22

dynamic warmup

SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
3x3 @ 365

DEADLIFT
1x3 @ 225
1x1 @ 315
1x1 @ 405
*add belt, use mixed grip
1x1 @ 495
1x1 @ 505
2x1 @ 545 (hard, max)
1x1 @ 525 (max)

1 ARM DB CLEANS
single each arm with 105, 120, 130, 140

need to tighten up squat form. I tried O-lifting shoes for deads, but after 505 I switched back to barefoot, the heel puts me too far forward. Dead is ok, the first single at 545 had more in it, but I kinda blew my load and had no gas for the rest of the workout.

191

TUES MAR 23

dynamic warmup

SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
1x1 @ 405
1x1 @ 425 → PR
4x1 @ 405

BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
*add belt + wrist wraps
1x1 @ 225
1x1 @ 275
1x1 @ 295 → PR, smooth
1x2 @ 275 (hard)
2x2 @ 255

192
193

THURS MAR 25

warmup, stretch hip felxors

SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
*add belt
1x1 @ 315
1x1 @ 405
*add wraps
1x1 @ 475
3x1 @ 495

CG BENCH
warmup w/ bar
1x5 @ 135
1x3 @ 185
*add belt + wrist wraps
1x1 @ 225
4x3 @ 255

Took some video from the side, 475 and the first 495 single looked a little high so I brought my stance in a tad and was more aggressive and the last two singles looked good.

194

FRI MAR 26

RACK PULLS (above knee)
2x10 @ 495
1x10 @ 545 + 3 shrugs

195

MON APRIL 05
“REALIZATION”

dynamic warmup

BW = 212.5 (down a few pounds but that’s expected after going home for the weekend)

SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
*add belt
1x1 @ 405
*add wraps, use power rack monolift
1x1 @ 475 → opener
1x1 @ 505 → good
miss 510 → came forward

BENCH
warmup w/ bar
1x5 @ 135
*add belt + wrist wraps
1x1 @ 225
1x1 @ 265 → opener, lost groove
1x1 @ 285 → easy

DEADLIFT
1x3 @ 225
1x1 @ 315
*add belt
1x1 @ 405
1x1 @ 505 → opener
1x1 @ 550

“TOTAL” = 1340 → PR

so a couple lessons learned:

  1. I need to stay active over my deload weeks, I got caught up in school and family last week and didn’t get to the gym, today my warmups felt slow and I didn’t have alot of energy. Same thing happened after the last week away from the gym. Before the meet I need to get in and do some sort of lifting.
  2. Squat technique needs work, my left elbow was terrible today, the bar was sitting lopsided on my back and I couldn’t seem to fix it. This has been a problem over the last few months and I missed my last squat over it. 505 felt easy and moved pretty fast but I wasted alot of energy twisting the bar. I might try moving my grip out some and keeping my elbows back a bit to see if that helps.
  3. I need more upper back, it looks like the weak link in my deadlift. Not alot I can do right now but I might add in some higher volume rows and pull downs over the next couple weeks on light days.
  4. decided on my openers, will probably go 550 for a second on the dead, and either 285 or 295 for a second on the bench, not sure about the squat, somewhere between 505 and 520.

The plan will is to hit another 3 test days over the next two weeks and try to get my total up to around 1360-1370 and something like 4 to 6 lighter days with more stretching and foam rolling and some accessory and technique work. Then deload the week of the meet. Magic day is the 25.

196

THURS APRIL 08
“REALIZATION”

BW = 213

dynamic warmup, tennis ball left upper back

SQUAT (walked out)
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
*add belt
1x1 @ 405
*did more reps @ 225 to try to sort out technique
*add wraps
1x1 @ 475 → opener
1x1 @ 505
1x1 @ 510 → decent, stalled halfway up but I got it, bar looked ok on my back

BENCH
warmup w/ bar
1x5 @ 135
*add belt + wrist wraps
1x1 @ 225
1x1 @ 265 → opener
1x1 @ 295

DEADLIFT
1x3 @ 225
1x1 @ 315
*add belt
1x1 @ 405
1x1 @ 505 → opener
1x1 @ 560 → PR, used some baby powder, hardest lockout of my life

“TOTAL” = 1365 → PR

hit my goal for total today, very happy with all my lifts, I didn’t feel like I had alot of energy so I’m happy I can still put together some good numbers under less than ideal conditions. I think this will be the last near max pull until the meet, I can feel myself getting burned out on deads. The lockout was the worst feeling ever, my hamstrings were screaming at me the whole time. Another weak point to address after the meet.

197

510 squat

295 bench

560 deadlift

198

MON APRIL 12

foam roll, tennis ball

played around with squat setup, did a bunch of singles @ 275

TUES APRIL 13

dynamic warmup

SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
*add belt
1x1 @ 405 → didn’t feel good
*add wraps, monolift
1x1 @ 475 → easy
*tighter wrap
1x1 @ 505
1x1 @ 515 → elbow drift at end

BENCH
warmup w/ bar
1x5 @ 135
*add belt + wrsit wraps
1x1 @ 225
1x1 @ 265
1x1 @ 295

DEADLIFT
1x3 @ 225
1x1 @ 315
*add belt
1x1 @ 405
1x1 @ 505 → smoke show

DB ROWS
3x8 @ 140

GHR
BWxlots
3x8 w/ 45

199

SAT APRIL 17 (8 days out)

dynamic warmup

SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
*add belt
1x1 @ 405
*add wraps, monolift
1x1 @ 475
1x1 @ 520 → PR (finally!)

BENCH
warmup w/ bar
1x5 @ 135
*add belt + wrist wraps
1x1 @ 225
1x1 @ 265 → sloppy
1x1 @ 285 → harder than it should have been
1x10 @ 225 → just to try it

DEADLIFT
worked up to an easy single @ 405

GHR
BWxsome
3x8 w/ 45

Last heavy day before the meet and some good and some bad today. Bench feels a little overworked and was down a bit but some rest should fix that, 295 has been comfortable. Deadlift is feeling good. The squat has been causing me some major issues, my strength is great but I can’t seem to set the bar on my back.

The left side is constantly lower and its fucking with my lift big time, 520 was harder than it should have been. I’m not sure how to fix this, thought I had it figured out on tues but the new grip didn’t help at all today.

200

tues squats

sat squats