Building the Foundation

Training Training Logs
81

Friday:

close grip: in the 80-90 kg zone. good

ez row

Saturday:

squats: 60x14 80x14 100x5. i aimed for 100x14, but my squat groove was horrible. no speed no power. didn’t feel my inner thighs or lower back. so i stripped to 60 and did about 8 sets of 6-10 reps of very close stance squats very deep. something is messed up in my squat. very strange

Sunday:

bench: wanted to bench 100kg so did: 60/65/70/75/80/85/90/95 for singles. so far very good, amped up but failed twice to do the 100.

incline: 80/85/90x1 95x0 80x3

bench: 80x5, 90/95x1

then i joined a lifting buddy and did his training with him. did:
db bench, machine press, cable flyes, db extensions, rope pushdowns, dips.

not my style but liked it.

Monday:

bhn press: 50x5 55x4 57,5x2, 50x5 50x5 55x1. military 60/60x1. military is weak, bhn better.

ez row

rope pulldowns: for lats and triceps long head. ok.

82

Tuesday was holiday.

Wednesday:

incline bench: 60/70/80x5 90x1(fail at 2nd rep), 95x0, 90x1, 90x1, 92,5x1, 95x0, 80x4.

db bench: 35’s for 6 reps for 2 sets. goal is a solid 10 rep set.

standing double db row: 20’s for 5 sets, first time i did them, they are ok.

83

Thursday:

bench:

60/80x5 90x2(fail at rep 3), 95x1, 100x0, 90x1 95x1, 90x1

squat:

high bar, heels on 2,5lbs plates. singles in the 100-120kg zone. i will increase frequency and intensity but decrease the volume.

84

Friday:

bhn press: 50x5, 55x4, 60x1, 70x1(push press), 75x0(push press fail), 50x5, 40x10

pulls from blocks, deadlifts. did them after a long break, don’t like it, did a 160kg both from floor and from blocks. have mobility issues.

i ve written down some 2012 goals and strategy:

long term goals (end of 2012): this is the first attempt to write down '12 goals, so changes can occure.

lifts: (1repmax): back squat 180, front squat 160, bench 140, ohp: 90 (2/3 of bench), push press 110kg (ohp 20kg or 0.8 of bench). bodyweight: 100kg, physique: “athletic” - intermediate look.

short term goals: i broke the '12 into 4 quarters and every quarter i want to add 10kg on the squat and bench, and 5kg on ohp and pp.

i have chosen only 5 major lifts. for today i exclude pulls/deadlifts. i don’t have accurate goals for assisstance work or supplement lifts like db presses or dips, rows, curls etc. of course i will include them in training to built back arms etc but i treat them as tools to help the main lifts and remain balance.

to drive the bench, press and squat up i have to focus on: upper back and lats, posterior chain and biceps.
rows, curls, rdls/nghrs will be the meat of assisstance work.

bodyweight: i plan to end the '11 at 100kg and peak at 105 in the end of q1, lean out to 100 in q2, peak to 95 in q3 and end '12 at 100kg.

health, nutrition and recovery: goal is to work on implementing consistent high quality behaviour, habits and strategies. most important: food quality, nutrient timing, sleep, microtrauma management

untill end of '11 i want to do a 140 bs, 120 fs, 100 bp, 70 ohp, 85 pp.

85

Saturday was off.

Sunday:

i’ve written down a template i want to follow to give training a structure.

training A:

bench:

incline, close grip 80-90kg for 5-1reps. not good today.

pull:

clean grip high pull from blocks: 60-100kg for 1 rep, short rest between singles. goal is to pull the 100kg really high to neck level. have to do more reps per set.

bench assisstance:

dead stop bb rows from blocks, t-bar rows standing on plates, rope as handle.

i want to add a pull to the main lifts to train speed, post chain and upper back.

training B is: ohp/pp squat squat assisstance.

86

Monday:

a very short session today. did bhn wide presses: 50x5, 55x3, 60x1, 62,5x1 (pers. best), 60x1, 55x3, 57,5x2, 60x1, 50x1. goal is to do a 60x2 and 65x1 till end of november.

finished with couple minutes of squat mobility work. right ankle is less mobile than left.

87

Tuesday:

bench: 80x6, 90x2, 95x1, 97,5x0, 90x1, 95x1, 80x4

high pull: 60-120 for singles

chins

88

Tuesday:

bhn press: 50x5 60x2 65x0 60x2 60x2 55x3 50x5

chins

89

Thursday:

incline: 80x5 90x1 95x1(new best) 90x1 80x5

close grip: 80x4 90x1 80x4

db bench: 35x6 fail at rep 7

high pull from blocks: 60-100, 140 - pull to shrug

clean: 40 40 50 50 60 60 singles. full squat, working on speed technique and coordination.

snatch: empty bar, full squat, working on speed technique and coordination.

90

Friday:

bhn press: 50x5 55x5 60x3 62,5x0. two very intense and great sets.

db rows: 4 sets with 20’s. short rest, stretch and squeeze.

seated db curls, bb curls. short rest, stretch and squeeze.

an observation made today: after intense ohp with grinding, slow reps, max weights the pushpress doesn’t work. i tried to pp 70kg, a weight i do for 5 reps but i couldn’t after the 60x3 press. strange, some smart irongame experts will know the reason for this.

91

Saturday:

bench: 80x5 90x3 95x1(2nd rep with spotter’s help), 90x2, 95x1, 90x2, 90x2, 90x2. the 90x3 was decent. goal is to make it a 5.

clean high pull: 60-100.

92

Sunday:

incline: 80x5 90x1 95x0 90x1 90x1 90x1 80x3 80x4

db bench: 35x6 35x4

db curl

93

Monday:

bhn regualr grip press: 50x5 55x5 60x1 50x5 50x5 50x5 50x5

high pull: clean and snatch grip, 2 reps per set: 60/60, 80/80 100/100/ singles: 120 140 150

finished with snatch high pulls from the ground

94

Tuesday:

bench: 80x5 90x1 95x1 97,5x1

db bench: 35x8 35x7 35x5

db rows

95

Wednesday was off

Thursday:

incline: 80x5 90x1 95x1 80x4 85x3

decline close grip: 60x5 80x3 90x1 80x3

clean/snatch high pull from blocks high shin : 60/60/80/80/100/100 for 3 reps. two 120 singles in clean grip.

snatch high pull from floor, pulls from the hip with an accenturated calf rise.

standing db oh extension.

96

Friday:

bhn wide grip press: 50x5 60x2 55x5 50x7 50x5 50x5

db press: 20’s

db curls

squat mobility work

97

Saturday:

incline

close grip

db oh extension

squat mobility

Sunday:

bhn press

high pull

db curls

Monday:

bench

db bench

db row

db oh extension

squat mobility

Tuesday:

bhn press

front squat

db curls

98

Wednesday:

incline: many sets of 80x4-5 reps.

high pull: clean/snatch: from 60 to 120kg, singles, doubles, triples, five reps, short rest for about 45 minutes.

rope straight arm pulldowns: finisher for lats and tris.

Thursday: gym off

Friday:

incline: weak performance, no drive, weight feels heavy and awkward.

super deep close stance leg press: try something new, high reps, great quad stretch, pump and fire.

db rows: feel the lats burn

99

Saturday:

bhn pushpress: 60-70 for 5 reps, many sets

high pulls: 60-120, many sets of 1-5 reps, short rest, clean and snatch grip

db oh extension

Sunday:

db rows

lat pulldown

leg press

db/ez curl

100

Monday:

push presses

high pulls

mobility work with light bar: snatches, snatch balance, press in squat

Tuesday:

leg press

curls

rope oh extension