Getting My Butt In(to) Gear

Training Training Logs
281

[quote]Previous sessions:
Bench Press
Used 230lbs x 90% = 207lbs for training max.
June 16, 2009 - Cycle 1, Week 1 - 1x13x175 (85%)
June 23, 2009 - Cycle 1, Week 2 - 1x14x185(90%) <— 1 rep, 10lbs PR!
June 29, 2009 - Cycle 1, Week 3 - 1x12x195 (95%) <— +10lbs, -2 reps.
Took deload day off (max. deload!!!)
Training Max 212lbs for this cycle
July 14, 2009 - Cycle 2, Week 1 - 1x17x180 (85%)

DB (slight) Incline Press
June 16, 2009 - 1RPx12/4/3x70 (total reps 19reps)
June 23, 2009 - 1x9x80 switched to straight set
June 29, 2009 - 1x11x80 <— 2 rep PR.

Pin Presses
June 16, 2009 - 1x17x175
June 23, 2009 - 1RPx14/6/3x205 (total 22 reps).
June 29, 2009 - 1RPx15/7/3x225 (total of 25 reps) <— +20lbs, +3 reps PR!

Barbell Curls
June 16, 2009 - 1RPx20/6/4x65lbs (total reps 30)
June 23, 2009 - 1x14/5/3x85 (total 22 reps)
June 29, 2009 - 1RPx15/5/4x85 (total reps of 24) <— +2rep PR.
July 14, 2009 - 1RPx10/5/4x95 (total reps of 19)[/quote]

Tuesday, July 21, 2009 - Cycle 2, Week 2 (3/3/3+)

Bench Press
Training Max 212lbs for this cycle

1xa bunchx45
1x4x135
1x3x150 (70%)
1x3x170 (80%)
1x16x190 (90%) <— Sorry mrodock, I couldn’t get the 17th last night.
EDIT: Here’s the vid. Bench Press 16 x 190lbs Cycle 2, week 2 - July 21, 2009 - YouTube

DB (slight) Incline Press
1x12x30
1x4x60
1x13x80 <— +2rep PR

Pin Presses (roughly 4-6")
1x8x135
1x6x185
1x2x225
1RPx15/7/3x245 (total of 25 reps) <— 20lbs PR!
I just barely missed a rep PR here as well. On the second part I had rep 8 up, but I just couldn’t lock my elbow out. I’ll jump to 255lbs next week.

I never really liked theses before, but after doing them for a few weeks (and setting PRs!) I’m starting to get a feel for them and I’m getting better at setting up the reps with a more consistent bar path.

After one more bump in weight next week, I’ll lower the pins by 4 inches (and the weight of course) for the next cycle. This will give a range of motion of 8-10".

Barbell Curls
1x12x45
1x8x65
1x2x85
1RPx12/5/4x95 (total reps of 21)
There was a little more cheating here than usual. I’ll keep this for one more week, then switch to something else for my next cycle.

282

Nice job on the 16 x 190! Makes my 7 x 200 look small (like Court).

283

[quote]ddot76 wrote:
Nice job on the 16 x 190! Makes my 7 x 200 look small (like Court).[/quote]

Thanks, I have 200 up next week for my 5/3/1+ week. We’ll see what happens.

284

Yeah, what the hell is the deal, only 16 reps with 190!!! When are you going to test your maxes? Really curious to see what this program has done to your bench so far.

285

[quote]mrodock wrote:
Yeah, what the hell is the deal, only 16 reps with 190!!! When are you going to test your maxes? Really curious to see what this program has done to your bench so far.[/quote]

hmm… Good question. I’d like to test all three (not worried about Military Press) on either next week or the end of the next cycle (end of August). But I haven’t figured out which to test when.

I know I’m leaving the deadlift till August, but I don’t know if I should test squat and bench this month or leave them. Any thoughts?

286

[quote]Ruggerlife wrote:
mrodock wrote:
Yeah, what the hell is the deal, only 16 reps with 190!!! When are you going to test your maxes? Really curious to see what this program has done to your bench so far.

hmm… Good question. I’d like to test all three (not worried about Military Press) on either next week or the end of the next cycle (end of August). But I haven’t figured out which to test when.

I know I’m leaving the deadlift till August, but I don’t know if I should test squat and bench this month or leave them. Any thoughts? [/quote]

Personally, I’m not planning on testing until after 6 cycles and then I’ll use that 5-3-1 week to test. Just do one rep at the prescribed weight and then attempt some singles at PR weights.

287

[quote]Ruggerlife wrote:
mrodock wrote:
Yeah, what the hell is the deal, only 16 reps with 190!!! When are you going to test your maxes? Really curious to see what this program has done to your bench so far.

hmm… Good question. I’d like to test all three (not worried about Military Press) on either next week or the end of the next cycle (end of August). But I haven’t figured out which to test when.

I know I’m leaving the deadlift till August, but I don’t know if I should test squat and bench this month or leave them. Any thoughts? [/quote]

I would test squat and bench this month. My thinking is why not figure out if these high rep sets (particularly on bench) are improving your 1 rep max sooner rather than later. If you set new records, great, continue in the same fashion. If you don’t, maybe consider being a bit more aggressive with the weights so that you aren’t getting as many reps. I figure the extra few days that it will take you to test your maxes will be more than worth it. As far as when to test your maxes in the programming, I would ask Phillip Wylie. Just my 2 cents (since you asked).

288

[quote]Previous sessions:
Deadlifts
405lbs x90% = 365lbs training max
June 17, 2009 - Cycle 1, Week 1 1x9x310 (85%)
June 24, 2009 - Cycle 1, Week 2 1x9x330 (90%)
June 30, 2009 - Cycle 1, Week 3 1x8x345 (95%)
Deload week - messed around with suited set up.
July 15, 2009 - Cycle 2, Week 1 1x6x320 (85%) <—not feeling well

Stiff leg DL
June 17, 2009 - 1x12x225
June 24, 2009 - 1x10x245

Kroc/Molly Rows
June 17, 2009 - 1x20x90
June 24, 2009 - 1x22x90 ← 2 rep PR.
June 30, 2009 - 1x12x110

Ab Pulldowns
June 17, 2009 - 30 reps in clusters of 10 with minimal break. Using “light” band only.

[/quote]

July 22, 2009 - Cycle 2, Week 2 (3/3/3+)

Front squats / Back squats
3x5x135
Squats seem like the best warm up I can find for myself for deadlifts.

Deadlifts
1x bunch of singlesx135
1x5x185
1x3x225
1x3x265 (70%)
1x3x300 (80%)
Belt on
1x9x340 (90%)

I’m still trying to improve my set up and technique. It’s coming, but my hips still rise faster than the bar. After viewing the video a few times, I think part of the problem is the “slack” coming out of the bar. This may not happen at the weights I lift in competition since the bar is much stiffer.

Still Leg Deadlifts
1x10x135
1x4x205
1x10x255 (with straps) <— +10lbs PR
This (following deads) really trashed my lower back and I was feeling it just an hour later!

Molly Rows
1x10x80
Work set
1x13x110
Grip gave out, go with same weight next week.

289

Nice training M!

By the way… what the hell are “Still Legged” Deadlifts? lol! :wink:

290

[quote]bunny7568 wrote:
Nice training M!

By the way… what the hell are “Still Legged” Deadlifts? lol! ;)[/quote]

Oh, those… it’s a old secret method from the days of the USSR. If I described it online they’d hunt me down. Sorry I can’t elaborate further, my friend.

By the way, I was just checking out your log. It’s looking good and that competition is coming quickly, wow! Try not to party too much in BC before the competition. :slight_smile:

291

Well change of plans from my scheduled Military Press 5/3/1+ tonight. I ended up heading down to St. Catherines to pop my bench shirt cherry!

From now on you may refer to me as Mr. Gear Whore or just Whore for short! I love this shit.

Here’s how it went:

Warm up with -

bar x a bunch
5x135 for a couple sets
5x155 for a couple sets

Whore time! (42 Katana)

225 off a 3 board
245 off a 2 board
245 off a 1 board - could barely get it down here
260 touched (barely and low)
275 touched but not much of a pause
295 (I think) touched. I think this one was actually pretty good.
315 touched, but hit the underside of the pegs at lockout.
315 ditto
315 GOOD!!! (moved down on the bench slightly.)
325 No
325 No I had nothing left

The group of guys is a lot of fun down there, and Court’s not to bad. :slight_smile:
I almost smashed her fingers on one of the board presses, maybe the 1 board? I couldn’t get it down and then when I did, it way moving all over the place.

Overall, it went pretty good. I didn’t really know what to expect, but know I’m confident that I can improve on the lift and now I finally have a place to start.

292

Can a whore call a whore a whore? I’ll assume yes. Nice benching whore!!! Can’t believe those peeps threw you in a Katana for your first time. But you handled it well!

293

[quote]mrodock wrote:
Can a whore call a whore a whore? I’ll assume yes. Nice benching whore!!! Can’t believe those peeps threw you in a Katana for your first time. But you handled it well![/quote]

Yeah, I was a bit surprised. The guy planned on bringing a Fury, but he couldn’t find it.

They gave good instructions…something like:

“Bring the bar down and then drive it up.”

it was a very detailed instruction session! :slight_smile:

Actually, they were really good, they were telling me to not over think it, it’s still just benching and don’t make it more complicated than it needs to be.

My triceps are fried today!

294

[quote]Ruggerlife wrote:
The group of guys is a lot of fun down there, and Court’s not to bad. :slight_smile:
I almost smashed her fingers on one of the board presses, maybe the 1 board? I couldn’t get it down and then when I did, it way moving all over the place.
[/quote]

Yeah it was the 1 board… The bar travelled all over the place on the way down and I was about ready to just let go of the board and let it smash you in the face. By the time you touched I was basically holding the sides of it with my thumbs and trying to flatten my hands on your body.

How funny was last night? Hoi said he was scared when I uhh… emasculated… the kid.

295

[quote]Court wrote:

How funny was last night? Hoi said he was scared when I uhh… emasculated… the kid.[/quote]

Well keep doing it. He’s getting strong as hell! :slight_smile:

296

That’s some solid shirted benching there man, especially for the first time. How are you enjoying 5/3/1 so far? and when’s the next meet?

297

[quote]Astar wrote:
That’s some solid shirted benching there man, especially for the first time. How are you enjoying 5/3/1 so far? and when’s the next meet?[/quote]

Thanks, it was a blast and I’m happy with it. Especially the fact that I didn’t drop it on my face. :slight_smile:

My next competition will be Nov. 7th, it’s the Intermediate Championships (for people that haven’t hit Class 1 yet) in Belle River.

298

[quote]Ruggerlife wrote:
Well change of plans from my scheduled Military Press 5/3/1+ tonight. I ended up heading down to St. Catherines to pop my bench shirt cherry!

From now on you may refer to me as Mr. Gear Whore or just Whore for short! I love this shit.

Here’s how it went:

Warm up with -

bar x a bunch
5x135 for a couple sets
5x155 for a couple sets

Whore time! (42 Katana)

225 off a 3 board
245 off a 2 board
245 off a 1 board - could barely get it down here
260 touched (barely and low)
275 touched but not much of a pause
295 (I think) touched. I think this one was actually pretty good.
315 touched, but hit the underside of the pegs at lockout.
315 ditto
315 GOOD!!! (moved down on the bench slightly.)
325 No
325 No I had nothing left

The group of guys is a lot of fun down there, and Court’s not to bad. :slight_smile:
I almost smashed her fingers on one of the board presses, maybe the 1 board? I couldn’t get it down and then when I did, it way moving all over the place.

Overall, it went pretty good. I didn’t really know what to expect, but know I’m confident that I can improve on the lift and now I finally have a place to start.[/quote]

The word is that you did great for the first time in a shirt. Sounds like you did great period. Let’s see how you do the first time in their hot tub/sauna thing. That will be more fun to hear about.

299

[quote]ouroboro_s wrote:

The word is that you did great for the first time in a shirt. Sounds like you did great period. Let’s see how you do the first time in their hot tub/sauna thing. That will be more fun to hear about.[/quote]

OK, now you have me scared to go back out there!

300

[quote]Ruggerlife wrote:
ouroboro_s wrote:

The word is that you did great for the first time in a shirt. Sounds like you did great period. Let’s see how you do the first time in their hot tub/sauna thing. That will be more fun to hear about.

OK, now you have me scared to go back out there!

[/quote]

It involves lots of hugs, crying and group touching. You’ll like it. Especially if Matty is there. Word is he’s the best company for newcomers. It’s definitely your kind of thing :wink: