Grettiron's Training Log

Training Training Logs
541

tues 11/23

warm up: BB end arm swings, mini band stuff, mil press, muscle snatch

mil press
95,105,115x5, 135,145,155x3, 155x5, PP: 155x8
med grip pull up - ribs have healed!
BW,25,35,45x5, 70,80,90x3, 90x4, BWx15

dips
BWx2x6, 45,90,135x6, 150x5 (PR +5 lbs), 90x12
face pull
superset

arm stuff

stretch

Pressing was ok. Didn’t push the weight and that worked out just fine. Medium grip pullups were good because the ribs have healed. They also don’t aggravate the shoulders like WG pullups do. Dips were awesome and felt pretty strong. Arm stuff was sweet; got a great pump going. My back feels pretty awesome from the SSB and back raise work yesterday… worked, but nothing hurts.

Also got to chainsaw some trees and shoot my new gun today. Good for the Test I think.

542

hopefully that safety bar is kicking your ass haha, just a question though, when you did the 245x15 and some of your other higher rep stuff did you use a belt? i would not use a belt for the rep stuff, the safety bar will work even more wonders when used with no belt lol. and as for the chainsawing and gun shooting good for the test?..maybe, but it definately makes you more american for sure lol.

543

[quote]2-SCOOPS wrote:
hopefully that safety bar is kicking your ass haha, just a question though, when you did the 245x15 and some of your other higher rep stuff did you use a belt? i would not use a belt for the rep stuff, the safety bar will work even more wonders when used with no belt lol. and as for the chainsawing and gun shooting good for the test?..maybe, but it definately makes you more american for sure lol.[/quote]

SSB did kick my ass! I have used a belt on the high rep stuff because my goal at the time was more leg development. Switched gears now and using it for SQ/DL support though so going beltless is probably a good idea. I can’t believe how much my abs were hit after the measly mid-300 sets…

Thinking that a 515 SSB squat is a good 2011 goal.

544

fri 11/26

warm up: back raise, decline situps, DB swing, deep lunge

sumo dl - used the 100s, belt at 475
245,335x5, 425,475x3, 515x5 (PR +1 rep)

SSB Box Sq - belt at 295
65,155,205,245,295x10
leg raise, planks
superset

alternating step-up
2x10
seated leg curl/leg extension
3x10+

planks

stretch

475 felt pretty heavy so a PR at 515 was a very nice surprise. Lost my arch a little on the last two reps and needed to adjust my grip for the last rep… so the last rep looks a little ugly. However, the hips-up problem seems to be absent. SSB box squats were great. Pump stuff was great. Planks were still hard.

Good day!

Vid:

545

mon 11/29

warm up: BB end arm swing, AVG shoulder traction, mini band stuff

3bd bench
135,185,225x5+, 255,265x3, 265x4
cable row - neutral close grip
superset

CG incline bench
95,135,155x10, 175x6,6, 135x12
high pull - no straps… doubles as grip work
135x10, 185x3x10

pec fly
5x10
shrug - cambered bar
5x15-20

stretch

Lockout is still pathetic. Took 225 to the chest after the 3bd presses to see what would happen… generally it would rocket of the chest and stall near the top. Oh well… I’d like to get to 315x3 to a 3bd and then work full-range on heavy weeks. By then maybe I’ll be weak off the chest again. Shrugs were surprisingly awesome. Nailed the mid back and felt very good on the shoulders/bis/back. I will keep these up for a while.

SSB box squats really destroyed the abductors and glutes. Hopefully this will be good for the sumo dl.

546

tues 11/30

warm up: back raise, decline situps, DBswings, lunge

SSB SQ - belt at 335
65,155,205,295x5, 335,355,375,385x3 (PR +2 reps)

goblet step-ups - reps per leg
55,80,100,120x10
nautilus calf raise
superset, 10-15 reps

zercher back raise - cambered bar
45,105,135,185,185x10
planks - 30s each, alternate side/front/back
superset

stretch

Another decent squat day. SSB kicked my ass again, but not quite as bad this time (i.e. no dumping). Threw on a hand-me-down Inzer Z suit after 385 and hit two triples at 335 just to see how it felt. First was straps down, second was straps up. It was fun and different. Using it with the SSB is kind of a lost cause at the moment because my upper back/abs are the weak point right now… i.e. help out of the hole isn’t going to do much for these. Fun though, will try it again. Step-ups were good. Back raises were excellent. Planks sucked! It’s ok, they’re just hard.

Vid (not the prettiest):

547

hey just a quick question, have you weighed your safety bar? just wondering cuz i’m sure you’ve noticed it’s not 45lbs, ours is just a hair over 80lbs. just makin sure you know what your working with lol. and thanks on the goodluck, hopefully i will squat big.

548

[quote]2-SCOOPS wrote:
hey just a quick question, have you weighed your safety bar? just wondering cuz i’m sure you’ve noticed it’s not 45lbs, ours is just a hair over 80lbs. just makin sure you know what your working with lol. and thanks on the goodluck, hopefully i will squat big.[/quote]

Yeah, never actually weighed it. My previous PRs were with a different bar (for example 345x10) so I have a suspicion this bar may be heavier… or I’m a lot weaker. I’ve been counting it as 65. Gotta weigh that thing!

549

thurs 12/2 (oh shit, where did November go?)

warm up: none, whoops.

reverse band mil press - slack at the top, -105 or so at clavicle level. not so great
worked up to 225x1 and then 185x3x5 - this was a mess
pull/chin - various grips
superset, 10 reps each

dips
BWx2x10, 45x10, 90x6, 135x8 (PR +2 reps), 180x2 (PR!), BWx30
HS DY row - one arm at a time, straps for last set only
2,2.25,3,3.25,4x10, 4.25x6, 4x15

arm stuff

stretch

Reverse band pressing was done with doubled, choked minis because that was the only way to do it… could have worked with a taller rack I suppose, but these weren’t worth the setup time. They unloaded really fast, right above my sticking point. These might be useful if it wasn’t such a pain to set up. Oh well. Dips were great! 2 PRs in one day, that hasn’t happened on an upper day in quite a while. At least something is getting stronger.

The other regular at this time commented that my arms seem to have grown quite a bit since this summer, which is great! But I can’t see it: they still look too skinny.

Dips!:

And completely forgot to weight the SSB, dammit.

550

fri 12/3

warm up: back raise, decline situps, DB swings, lateral lunges

sumo dl - belt at 495
245,335,385,445x3, 495x1, 535x3 (PR + 2reps)

SSB box squat - parallel box, no belt. bar is confirmed 65lbs
65,155,205,245,295x10
dip belt standing calf raise
superset 15-25+ reps

lying leg curl/leg extension/nautilus calf raise circuit
3 warm up, 1 high rep set, 1 high rep extended set (crazy pump!)

stretch

Upper back collapsed a bit on the third rep of 535… that’s what I get for hammering it yesterday I guess. It appears my lower back stayed in position because everything feels perfectly fine. It’s possible I could have done a 4th rep if I was fresh… IDK. It’s going to have to be a pretty good day if I’m going to pull 585 later this month. Not really counting on it, but if it happens, great. 295 SSB box squats worked my abs, mid back and traps pretty good. Just going to keep hammering that stuff. The leg circuit was great! Massive pump in the hammies and quads.

Vid:

551

mon 12/6

warm up: bench, mini band work, row, curl

3bd bench
135,185,225x5, 255,265,275x3
cable row - medium neutral grip
superset, 10+ reps

CG incline bench
95,135x10, 155,175,185x6, 185x2x5, 135x14
shrug - cambered bar, straps at 405, with some holds at 405
225,315,315x15, 405x10,15,15

pec dec fly
arm stuff

stretch

275 wasn’t bad. Tried for #4, but it just stalled. Shrugs were fantastic… I never should have stopped doing them.

Forgot to eat most of the day due to Eve online. Although it’s an incredible game, I cannot spare the time for it without bad stuff happening.

552

tues 12/7

warm up: back raise, decline situps, lateral lunges, DB swings

oly squat - belt at 365
135,185,225,315,365,365x5, 315x10

BB reverse lunge - steps per leg
135,185,225,275x10
dip belt calf raise
superset, 15-20 reps

zercher back raise - cambered bar
BW,135,135,185x10
decline situps
BW,45,45x10

stretch

Squats were all over the place today. Should have stretched this morning, but I think part of the issue was a lack of straight bar practice. Need to re-evaluate my squatting plan. Also just wasn’t feeling it in general today. Lunges were ok, 275 was hard. Back raises were great, but I was pretty spent by this point.

My gym is having a casual push/pull meet the 18th that I will do. Good a time as any to try for a new dead PR.

553

tues 12/7

warm up: back raise, decline situps, lateral lunges, DB swings

oly squat - belt at 365
135,185,225,315,365,365x5, 315x10

BB reverse lunge - steps per leg
135,185,225,275x10
dip belt calf raise
superset, 15-20 reps

zercher back raise - cambered bar
BW,135,135,185x10
decline situps
BW,45,45x10

stretch

Squats were all over the place today. Should have stretched this morning, but I think part of the issue was a lack of straight bar practice. Need to re-evaluate my squatting plan. Also just wasn’t feeling it in general today. Lunges were ok, 275 was hard. Back raises were great, but I was pretty spent by this point.

My gym is having a casual push/pull meet the 18th that I will do. Good a time as any to try for a new dead PR.

554

thurs 12/9

warm up: mini band work, AVG band traction

savickas press - damn these are hard… abs were on fire
45,95,115x5, 135x4, 105x10, 115x9
pullup
BW,25,45,70x5, 45x10, 55x9

seated DB mil press - weight per hand
45,60x10, 70x6,6,6
close neutral-grip chinup
BWx5x10

arm stuff
stretch

Alright day today. Still feeling low on energy… seems hard to sleep for some reason and the sleep I do get is pretty light. Pressing felt pretty good. Pullups finally are pain-free again. Arm stuff was great; got a skin-stretching pump on. I’ll take it fairly easy next week just to catch up on recovery before Saturday.

555

fri 12/10

warm up: back raises, decline situps, lunges, DB swings

conv dl - DOH, beltless
135,225,315,365x5, 315x10,10

wide box squat - straight bar, beltless
135,225x10, 315x6,6,6
hanging leg raise
BW, superset

stretch

Took it easy today. DL’s were mostly just for grip work, but they felt pretty good. Box squats were pretty good too, felt good to use the low bar again. Short on time, so nothing else.

556

570×980 89.8 KB

mon 12/13

warm up: mini band work, AVG shoulder traction

bench
95,135x10, 185,225x5, 185x10,10
close, neutral-grip cable row
superset, 10 reps

CG incline bench
95,135x10, 155x10,10,10,10,8, 135x10
shrug - straps at 405, cambered bar
225,315,405,405,315,315x15-25

pec dec/rear delt fly
rolling DB extensions

stretch

Fantastic day today! Practiced a competition bench… tucked hard and pinched the shoulder blades together. This actually felt great (I was expecting different) and I will be sticking with this technique. I will probably open at 255 or 265. Pressing really nailed the pecs and tris, which was awesome. Flies and extensions were fantastic for the pump. Attached is a shaky picture (sorry it’s blurry… I had to turn the exposure down so I would show up and couldn’t hold my hand still enough) of said pump.

557

tues 12/14

warm up: back raise, decline situps, DB swings, lateral lunges

ssb sq - belt at 335, deep with rebound
65,155x10, 205,245,295x5, 335x3, 385x2, 335x5,6, 245x10 (beltless)

ssb step-up - steps per leg
65,115,135,155x10, 65x25
dip belt calf raise
superset

lying leg curl/leg extension/nautilus calf raise circuit
2 warm up, 2 extended sets

stretch, pretend to be in bed

SSB gains are not going to come easily it seems. Just gotta accept that and train intelligently… and perhaps scale back on 2011 plans. 475 belt+wraps sounds manageable. Maybe 545 straight-bar as well. Step ups were very tough… fried the quads. I gave just about everything that was left to the circuit and then that was it.

558

Monsah-lookin arms man. Good luck at the competition!

559

[quote]Gmoore17 wrote:
Monsah-lookin arms man. Good luck at the competition![/quote]

Thanks brother! I will need a little luck for sure.

560

thurs 12/16

warm up: mini band work (skiiers, internal+external rotation, Y’s, etc)

savickas press - belt at 135
45,95,115x5, 135x3,3,4, 95x14
pullup
BW,25,45x5, 70x3, 90x3,4, BWx15

DB mil press - seated, weight per hand
45,55x10, 65x6, 75x6,6,6, 55x15
HS DY row - squeeze and hold all reps, 3.25 was one-handed
2,2.25,3x10, 3.25x6,6,6

rolling DB extensions/DB curls
30,35,40,45x10, 35x20

mess around with other arm stuff
stretch

Savickas press is still hard, but it feels pretty good so I will keep it up. Pullups were ok… just had to be a little careful about the shoulders. DB pressing was great and everything else was great. Taking tomorrow off and then lifting Saturday. I am excited!