3rd DL from the meet:
1/2/2012 - BP/MP
Bench - worked up to 315x3, 225x20
MP - worked up to 195x5
feet elevated pushups - 50 reps
Getting back to it. Next BP goal is 315x10. MP goal is 250x5.
Full meet video:
Following along to watch you crush your goals, as always.
1/3/2012 - Squat
Squat - worked up to 405x3, then worked up to 495x2 with briefs, second rep was a mofo
Back Extension - 2x15
Leg Curl/Ext SS - 2x15
Ab Pulldown/Calf Raise SS - 2x10
I’m going to be gradually increasing the volume of assistance lifts for the rest of the winter.
Wearing the briefs (really just an old, loose Crain squat suit with the straps down) to squat helps my hips immensely. That will also be a mainstay until a few weeks out from the next meet (April), since they tend to get fucked up (well, one is permanently fucked already) with weeks and weeks of heavy squatting. The briefs are supportive and do give me a few lbs, but really, it’s not much. I got about 175 lbs out of my single ply Centurion back when I was wearing gear, and the briefs are not even half that much.
I will also keep the same arrangement from before of pulling heavy every 3rd week. That seems to be working for me. I will keep pulling light on weeks that I squat. Writing that out now makes me realize that I fucking forgot to do that last night, so now I’m pissed at myself for being a lazy asshole. I guess this log is a good idea for that reason alone; writing everything out helps me remember what I need to be working on.
I was reading Big Ben’s log last night and that dude does some crazy volume on a weekly basis. I’m jelly. I would love to be one of those guys that can pull heavy and squat heavy every week or even twice a week, but I’m not. I’m really just happy that I’m able to continue to work those lifts (my two favorite) heavy at all, though, so I shouldn’t complain.
My squat goal for this next meet is 600 with wraps. The 565 from the meet looked about as ugly as it felt, so a 35lb increase is going to take a lot of work. One thing I need to do is start working pause squats hard. My biggest problem is keeping my chest up when coming out of the hole, and I think that will help.
Solid meet performance man, strong as hell up in here. Venison Power!
[quote]bugeishaAD wrote:
Following along to watch you crush your goals, as always.[/quote]
Thanks bro. I’ll be busting my ass, no doubt.
[quote]inkaddict wrote:
Solid meet performance man, strong as hell up in here. Venison Power![/quote]
Thanks. If nothing else, it’s a good starting point to build on.
Only have about 30 lbs of ground venison left! I need to kill something else!
[quote]Steel Nation wrote:
[quote]inkaddict wrote:
Solid meet performance man, strong as hell up in here. Venison Power![/quote]
Thanks. If nothing else, it’s a good starting point to build on.
Only have about 30 lbs of ground venison left! I need to kill something else![/quote]
Early spring seasons will be here before you know it. Shoot straight, and lift strong, amigo.
Getting behind here:
1/5/12 - Arms
Rope Ext/Hammer Curl SS - 3x10 for warmup
1A) JM Press 135, 155, 175x8, 195x6
1B) EZ Curl 70, 80, 90x8, 100x6
2A) OH DB Ext - few sets
2B) Hammer Curls - few more sets, heavier than warmups
1/6/12 - Shoulders
LI LR - 40x3x10
Seated LR - 40x3x10
Machine Press - 3x12
1/7/12 - Back
NG Chins - 3x10
T Bar Row - worked up to 160x6
Iso Row - 270x3x6
Front Squat Shrug (in Smith) - 135x3x15
BB Shrug - worked up to 495x10
1/9/12 - Bench
Raw - worked up to 315x2x3 with first rep paused
Shirt - worked up to 495x2 on a 2 board
Raw - 245x17
Inc DB Press - 100, 110x6, 120x3 LOL
Pushups with Feet Elevated - 50 reps
1/10/2012 - 30th BDay training session
Had to cram arms and shoulders together today because I will be out of town Thursday.
Did the basic shit, JM press and Ez curls for arms, low incline laterals and seated laterals for delts. Quick and dirty, blah blah blah.
I am 30 today. I am glad I have had my shit together in life for a long time now, because this is the age where you are officially a loser if you’re still directionless and being a fucking jerkoff, LOL.
As a 30th birthday gift, I found out I passed the Fundamentals of Engineering exam that I took back around Halloween. Good to know the month I spent killing myself studying wasn’t a waste. Also good to know that I am still somewhat intelligent. Without measuring sticks like this it’s tough to tell anymore. Most of the people I work with on a daily basis have at least a decade of experience on me so I always feel like I’m half fucking retarded.
I like having an official, state-sealed document that says, in effect, “No sir, you are not, in fact, a complete idiot. Congratulations.”
Happy birthday dude. Congrats at making it this far in life without being a total fuckwad.
We’re few and far between, LOL.
[quote]inkaddict wrote:
Happy birthday dude. Congrats at making it this far in life without being a total fuckwad.
We’re few and far between, LOL.
[/quote]
Thanks bud.
1/11/12 - Squat
Raw Squat - worked up to 405x5, then 315x2x3 paused
Finished up with 2 sets of ab pulldowns and calf raises. I was forced to squat on my lunch break today because of family schedule stuff in the evenings and a business trip tomorrow. So I only had about 30 min to get this in, hence the lack of volume and assistance work.
This was the first time I squatted at the new gym by my work, and they have mirrors in front of the squat rack. Squatting in front of a mirror felt weird. Haven’t done that in a long time.
1/15/12 - Quick back training
Chins - 3x10
Power Shrugs - 225,315,405,495 x 10; 585,635x6
Was out of town til late on Friday, then had a pain in the ass family schedule on Saturday, so Sunday was my only option for back this week. Didn’t want to pound the volume because I have to bench tonight and pull tomorrow night.
Here’s my dude Ryan Celli getting ready for the FitExpo this weekend:
1/16/12 - Bench
Raw Bench - 275,295,315 x 5; 315x2x3 all paused; 245x15
Incline DB - 90,100x8, 110x4
Incline Cable Fly - 4 sets of 8-12
Solid session. A little off the mark with the 245 back-off, but who cares.
Grinding away.
1/17/12 - Deadlift
Raw Sumo - 135x5, 225,315,405x3
Suit on - 495x1, 545x1, 585x1, 550x2
Leg Press - 400,490,580x15, 670x10
Leg Curl/Ext SS - 3 sets
Ab Pulldown/Calf Raise SS - 3 sets
Technique was off on the pulls. I should be good for at least a triple with 550 and that double was a grind. Hips were rising too fast. Will start hitting speed pulls after squatting and that should fix it.
Bodyweight is hovering around 240 right now. Need to take some pics soon.
1/18/12 - Arms
Rope Ext/Hammers warm up - 2 sets
1A) JM Press - 135,155,175x8, 195x9
1B) EZ Curl - 70,80,90x8, 100x9
2A) OH DB Est - 30x3x12
2B) Hammer Curl - 50x10,10,8
Solid. Arms feel good.
1/19/12 - Shoulders
LI LR 45x4x12 with an extended set of partials on the 4th set
Standing LR 35x4x12, same as above
Elbows feel fucking wrecked from Wednesday’s session, so JMs are out for a while. Maybe a pullover press in its place.
Sorry to hear about the 'boys. You have jack3d arms though, so if I were in your shoes, I wouldn’t really care ha.
Solid training as always.