Deadly Log of Rage Mk.3

Training Training Logs
41

10/11/12
RE Lower

Hammer Strength Lever Squat thing
200 x 3 minutes

[u]Band Pull Thru

Glute/Ham[/u]

42

10/14/12
Shirt Practice

Bench, Full Gear
405, 425, 435 x 1 <~ missed touching by about .5 inch, but still locked out. 10 lb. PR kinda.

…I can’t remember what else we did, but it wasn’t much.

43

10/15/12
Deadlift Gear Practice

Sumo Deadlift, Full Gear
455, 495, 535 x 1 <~ 20 lb. PR easy

SSB 45 Degree Back Extension
75 x 12, 12, 10

Abs

I did not plan on attempting a PR tonight, but my pulls felt great, and the PR was a pretty conservative attempt.

44

10/17/12
Upper

Raw Bench
225 x 10

Military Press
135 x 10
140 x 10
145 x 10

Chins
BW x 10 x 3

[u]Pushups

Band Pull-Apart[/u]

45

8/18/12
Squat Gear Practice

Squat, Full Gear
505 x 2
545, 570 x 1

[u]Band Pull Thru

Abs[/u]

46

I’ve been tapering in preparation for the meet for the last week, which is pretty boring, so I haven’t been posting. However, I was asked to come to the meet as a helper instead. My next meet will be Nationals in April. Because of this, I’ll be testing today and tomorrow.

10/24/12
Bench

Full Gear Bench
405 (1 board) x 1
435 x no touch
455 x no touch x 2
475 x 1 <~ 50 lb. Pr. That is not a typo.

47

10/25/12
Squat

Squat, Full Gear
495, 545, 605 x 1 <~ 5# PR.

I’ve PRed on all three lifts this week. 75# in total, and I am not peaked. Me gusta.

48

10/28/12
DE Upper

Speed Bench, 3 Grips
185 x 3 x 12

a) Military Press
155 x 5 x 5

b) Face Pull
some x 20 x 3

a) Rolling Dumbbell Extension
35 x 6 x 8

b) Hammer Curl
35 x 12 x 2, 10 x 2

a) Dumbbell Row
90 x 12 x 2, 10 x 2

b) Parallel Grip Lat Pulldown
some x 12 x 3

Tabata Kettlebell Swing
50 x 4 minutes

49

10/29/12
SE Lower

Pushups
Band Pushdown
Band Pull Apart

Paused Squat, no belt/gear
275 x 6 x 6 <~ This is a PR, I guess. The most I’ve ever done here was 275 x 5 x 5.

Cambered Bar Goodmorning, Squat Stance
175 x 5 x 8

a) Leg Press, 3 sec. eccentric
245 x 15 x 5 (not including weight of machine)

b) GHR
mini x 10 x 5

Carry Medley
100# plate/ 2 x 45# Ketllebell/ 80# Kettlebell x 50 yards x 2

Ouch.

50

10/31/12
SE Upper

Floor Press
245 x 6 x 6

Close Grip Rack Press ~4in. off chest
225, 235, 245, 255 x 5

Pushups mechanical drop set
45lb plate, feet on bench x 22
regular x 6
hands on bench x 8

a) Hammer Row Machine
230 x 8 x 3

b) Weighted Pullups rest pause
10 x 6 ~> 0 x 6
10 x 5 ~> 0 x 5
10 x 4 ~> 0 x 4
10 x 3 ~> 0 x 4

a) Side delt raise
20 x 20 x 3

b) Barbell Curl, 4 sec. eccentric
65 x 8 x 3

Tabata bodyweight stuff