4/20: Push/Pull Day
2bd Bench Press
Barx10
135x5
185x5
225x5
275x5
305x5x3
Sumo DL
315x3
435x2x2
4/21: The Big 3 today
Squat (80Lbs Chains)
135x5
225x3
275x3
320x5x2
Bench Press (80Lbs Chains)
135x5
225x3
250x3
275x3
DL (80Lbs Chains)
315x1
410x3
DL(without chains)
410x3
4/24: Squat day
Low Box Squat (80Lb Chains + Blue bands)
Barx6
135x1
185x1
225x1
275x1
245x2x5
Depth of box below competition depth. 275 felt heavier than normal today so dropped weight so can have a good mixture of form/technique and strength training.
4/27: DL Day
Reverse Band DL (135 off bottom, 0 half way up shin)
315x3
405x2
500x1x3
550x1
575x1x2
It was a crappy day. Felt like shitz and still tried to power through training session. so I took rest of the week of. Hopefully, I can put up some better numbers this week.
4/30: DL day again
Reverse Band DL (same set up as the 27th)
225x2
315x1
405x1
495x3
530x2
550x2
570x2
After looking at my setup on how the bands quickly stop doing the work about below knee level I realize that I should have set the bands higher up. The original way I have it, I lose all aid below knee level and the bands are no longer touching the bar. Whereas if you look at other videos from more of the stronger lifters, there is always contact with the bar all the way to lockout. Maybe there is 20-50Lbs helping them at the end of lockout as opposed to my way where the weight dropped at almost knee level and I have to power through. I will try this next time.
5/3: Bench Day
Bench Press…touch n go
135x10x2
185x10
225x10
275x5
315x3
320x3
325x3x2
Red Slingshot
365x3x2
380x3
390x3
Did a total of 70 body weight pullups as well.
The goal was to push volume today. Also, see where I was compared to before with red sling shot. I feel I had a ton more left in the tank with the sling shot but do not want to push the shoulders. I tend to have shoulder pain when pushing the volume with heavier weight. I still have over 5 months before next comp…no hurry.
5/11:
Low box Squat (110Lb chains)
Bar x5
135x5
225x2x4
DL (110Lb chains)
340x1x3
410x1x10
After a BJJ training session last week Saturday, the next day my tail bone was bruised thus affecting my training in the weight room. I was unable to squat or DL so decided to take a break for a minute to let heal up. Went to train today and still felt pain so decided to scale back on squats and push DL more.
5/15: DL Day
Reverse Band DL
No Belt
315x1x3
405x1
495x1x3
550x1x3
Added Belt
580x1x2
No Belt
495x3
Raised band attachment a little higher so now the bar loses contact at top of knee cap. Better than before but still feel a sudden drop in weight which forces me to pull harder…which essentially the point of the exercises to some degree. next time I will raise a bit higher. I left more in the tank…probably about 20-30Lbs or a few more reps.
5/17: Squat form/technique day
Squat(double wrap black long bands)
135x1
135x2
135x3
135x5
185x5
225x5
275x5
315x3
The purpose of today’s training was to focus on form and technique. I didn’t want to go too heavy but I needed the weight to heavy enough to push me in the whole. Also, since I squat in competition with Oly shoes, I discovered that I had a lot of weight on toes and not on heel. Today, with weight more on heels, the squat felt better and I felt hips, hams and quads working together…evidence today is how sore all three are today. In addition, the focus was always to keep head up and upper back tight and core full of air during the whole range of squat motion. One final note, I wanted more sets at 315 but I had to train in the morning before work and it took extra long for me to warm up the legs with light cardio, stretching and dynamics.
5/21 No Belt traing day
DL(orange mini bands)
225x3x2
315x1
340x3x3
NO BANDS
430X1
500X3
Just as I figured, working with reverse bands interfered with initial bar speed off the floor. Bar moved very slow without bands than normal. I probably need to drop this exercise and go to power rack pulls instead.
Squats(Black and Blue bands)
Barx5
135x5
225x2
250x2x2
5/23 strength focus
Bench (Blue and Blk bands)
Barx10x2
135x5
225x3x2
245x3x2
PAUSE N PRESS
255X3
265X3
Parallel Box Squats (Blk and Blue bands)
135x3
225x2
315x3
365x1
415x1 All time PR with this set.
5/28: Squats
Squats(Blk + Blue bands)
135x1x3
225x1x2
275x1x2
This was not a good day and my legs were just not there on this training day. I decided to walk away and chalk this day up as bad day.
5/31: Squats Percieved Heavy triple day
Squats(110Lbs chains + Blk bands)
135x3
185x3
225x3
275x3
300x3 at this weight, the bar started to slow down
310x3 decided to add 10Lbs and grind this out as a last set
regular squats no bands or chains
225x5
315x7
6/2
Deadlift
135x1x5
245x1
335x1x2
445x1
515x3 stop, reset, go
515x1x3
4"Block DL
565x1
595x1
Stiff leg sumo DL
245x6x4
Rows (4 sets of 10)
Hammer curls (3 sets of 10)
Sled Leg Press ( 4 sets of 10)
Found a hole in the wall gym that is pretty sweet…Has monolift, squat racks, DL platform, rusty weights, reverse hyper machines and since I became a member its open to me 24/7 with my access card. Very good for my busy schedule. Also, was training with a guy who is stronger than me and often trains at Bad attitude gym. He brings a lot to the table and he pointed out that my squat form is good but my DL form needs work. I shoot my hips up too fast causing me to do stiff leg DLs. Need to work on getting my hips down more. Awesome! Can’t wait to train again. His volume killed me today. Plus, he helps push me and keeps the sand out of my vagina when I felt like quitting.
7/7: For past 30 days, I have been working with an experienced PL’er who has been fixing my bad habits with my form and technique on Squat and DL. Since stance is now more traditional Oly stance, the weakness is my tear drop muscles around knee. With my DL’s it is dropping my hip and keeping my head up. I have had to take 3 steps back in progression but I do feel better overall. So, I will have to start with lower numbers on 5/3/1 in an effort to build strength and work my way up while focusing on my technique and form.
7/6: Big 3 today to get back into swing
Squat (40%)
135x5
185x5
225x5x4
Bench Press
135x5
185x1
205x5x4
DL
325x2x4
With 5/3/1 I am readjusting the weight and starting low. Have to make sure I make good progress. Sucks to go backwards, but I know I will be able to make good gains in my numbers in order to hit 1500 at my next meet.
7/8: Week 1 DL
DL (All stop and reset)
225x1x3
315x1x2
360x3
420x3
470x3
Standing Press
135x10x2
155x8
155x6
The new DL technique feels real smooth, but right now I don’t feel as explosive. Will take time. Working on shoulders to help handle larger weight when bench press. This seems to be the first thing to start hurting when bench pressing heavier weight.
7/10 Bench Day (week 1)
Bench Press(1st rep is pause n press of each set)
Barx10x2
135x10
225x5
245x3
285x3
315x3
Hack squats
135x4x10
Very disappointing on the amount of weight I can use. weakness is definitely showing.
Leg Ext
2 sets of 8
Smith machine incline
135x10
225x10
275x8x2
I also learned to work on my weakness accessory exercises on different days…such as my leg weakness do on bench day and my bench weakness do on my DL day. Breaks up the rigor and satisfies my need to always work as much as my full body as possible. Again, very disheartening about the strength of my muscles around my knee or my tear drop muscles. Can’t wait until that catches up…
7/10: Squats
Squats (55Lb Bar, gym does not have 5lb plates)
155x1x5
195x1
235x1
285x1
315x3
345x3
385x3
Analysis is this new technique really has my stance in closer and I feel a real focus on quads because of my weakness. I may have to drop my training max down 15 more pounds because that 385 did not feel explosive. I will see next week during the sets of 5.