IPF Junior Worlds 2012 Prep:
Week 1, Friday noon:
Bench:
205 x5
245 x4
285 2x3
315 5x3
345 3x4 - 2bd
DB bench, low incline: 50lb x20
Chest flyes: 15lb 20
Done. Felt good.
IPF Junior Worlds 2012 Prep:
Week 1, Friday PM:
Conditioning:
‘grace’: 135lb x30 clean and jerk in 7:40… death
Jump rope: 70x4
Incline bench: 135 2x5, 185 2x5, 225 2x3, 250 x1, 275x1 PR
Dips x10, then felt super tired so stopped.
IPF Junior Worlds 2012 Prep:
Week 1, Saturday AM:
Squat:
235 x5
285 x5
325 x5
*belt
345 x5
375 2x4
415 2x3
440 x2 - PR
GM: 2x10 145lb
Front Squat: 2x5 145lb
Walking 500m
Good session. Squats felt strong. Other than that weird middle sticking point I could really do like 6 reps with 440. I need to figure out how to deal with that freezing point. My squats always fly out of the hole, freeze in that middle range, then finish fast. I am contemplating high box squats but I loathe high squatting. We will see. I am also considering doing something Tuscherer suggested. He said that if you have a region you are weak at and are poor are powerin through, you should consider doing fewer sets (80% 4x4 instead of 5x3) so that you spend more time in that weak range and thus build strength there better rather than glossing over the weakness.
YEAH! That is where my sticking point is too! It’s weird. I know I will finish the lift, but I also know it’s gonna be slow as hell midway through.
It’s kinda annoying, but I guess it would be a lot worse if I couldn’t lock shit out.
IPF Junior Worlds 2012 Prep:
Week 1, Saturday PM:
Conventional deadlift:
135 2x10
185 x8
225 x6
275 2x5
325 2x5
375 2x5
275 x15 - conventional
OHP:
45 x12
65 x10
85 x8
105 x6
125 x4
145 x3
165 x2
182 x2 - Huge PR!
Pullups: 4x5
Backloading is delicious btw hahaha
the new avi made me lol
[quote]spar4tee wrote:
the new avi made me lol[/quote]
lol… Which part? The thighs? The face? hahahahahhah
[quote]arramzy wrote:
[quote]spar4tee wrote:
the new avi made me lol[/quote]
lol… Which part? The thighs? The face? hahahahahhah[/quote]
Definitely your squat face
Nice meet results! Will be following.
You training raw or just very loose gear
Dude… you are strong 0_________0… So you’ve only been training for 2 years? Have you always ran something similar to what you are doing now? Care to coin some thoughts for a noob like me?
What happened to the log!?
YES BRING IT BACK MUTHA FUCKAAAAAAA
Hahaha… Alright… I will bring it back! If you wanna catch up on the last while here is my blog:
http://adamramzy-traininglog.blogspot.ca/
Here is the last week:
Tues PM:
Conditioning:
4 sets of jump rope for 30 sec
sandbag dragging
Sangbag pressing/face pulling
Wednesday AM:
Squat:
235 2x5
285 x4
345 x1
Didn’t feel good at all. Called it. Will go in tonight when I’m not so stiff.
Bench:
195 x5
245 x4
285 2x3
325 x2,3,3 (bumped the rack hard on the 1st set)
345 x2
325 x3
Bleh. Much too slow. Probably due to blasting through the entire bench in 20min.
Wednesday PM;
Squats - switched back to my moon boots. Good call:
235 x5
285 x4
*belt
345 x3
*wraps - THP… Definitely my favourite
415 2x3
440 2x3
465 x3
Best session in a while. Not my heaviest, but the 465 set was probably the easiest this weight has ever felt. I used b/w 465 as a judge and it said good things today. RPE ~8
CGBP with feet on bench:
135 x8
225 x6
255 x5
275 2x4
Easy. Just did this while my gf did a quick last session before provincials.
Thursday Noon:
Deadlift:
225 x5
275 x4
325 2x3
375 4x3
*belt
425 2x3
Still really felt the back. I think it might be something to do with the rhomboids. Will go back to the chiro and give it another shot. Hopefully that will fix it up.
1 arm cable rows:
60 x8+8
80 2x6+6
100 2x10+10
Oddly these didnt bother the back in the slightest.
Friday noon:
Bench:
200 x6
240 x5
280 2x4
300 2x3
320 2x2
300 2x4
280 2x6
240 x8
220 x10
200 x12
Total reps: 79
Good pyramid. Relatively easy despite a high’ish total reps. Most of them were on the way down with the hardest sets being the 300 2x4 and 280 2x6, though still quite easy.
Chest flyes: 25lb 5x10
Between chest fly sets I wanted to get a little stretch and blood flow so:
Squats:
135 x5
225 x5
315 x5
Good. Feeling much less fatigued now then I have been for weeks. This is good because I now have 7 weeks to worlds to drill some geared work, then rest up. Bit nervous about getting in my shirted work but not worried at all about suited work. Will probably keep suited sessions to 5-8 over the next 5 weeks. No need to do anymore than that I think. Will be doing lots of b/w work on TK’s suggestion.
Sunday AM:
Squat:235 x5
285 x4
325 x3
*belt
375 x3
*wraps
415 x3
465 3x3
515 x3 - 10lb PR
415 x3
Great squats. I had intended to put on the suit today but I brought my new suit and well… couldn’t get it on. Soooo decided to just do some b/w. Top set was great. First 2 reps flew up then I misgrooved the 3rd a little so it slowed down. RPE of 9-9.5 so thats awesome because my previous b/w triple PR was a thorough 10.
Good mornings: 145lb 5x6
Ab rollouts: 25lb on back for 3x10
Good session. Upset I couldn’t get on the new suit but w/e… Will just work the old one with tightened straps (just like 2-2.5cm) and get that big 700 I really want!
Monday Noon:
Was in the tiny gym today and there was a shortage of plates/bar. So I squatted with the guy squatting before my bench.
Squat:
135 x10
225 x8
295 x5
315 x5
365 x3
Nice and easy. Legs are much less sore now than before. So happy to be back in the moon boots.
Bench:
225 x5
250 x4
275 x3
300 x3
325 2x3
350 x3 - PR
365 x3 - 2bd
375 x3 - 2bd PR
Awesome. Hopefully shirting up this week. I am insanely excited for bench at worlds. Like always, I am nervous for squats, excited for bench, and not so sure about deadlift but it always seems to go really well so I guess happy hahahahah.
Chest flyes/ rear delts/ hammer curls: 20lb 3x10 each
Great session. Can’t wait for worlds.
Monday PM:
CGBP:
205 x6
245 x6
275 3x6
Easy. Called it there.
Pendlay rows with 81cm grip:
95 2x5
145 2x5
195 2x5
215 2x5
Heavy! Definitely my favourite back movement. Exactly mimics the reverse of the bench…
Tuesday Noon:
Deadlifts (Shortage of plates so a lonnnggg warmup meh):
205 2x5
255 2x5
305 2x5
345 x5
395 x5
415 x5 - Excellent set. Great speed and clean lockout
450 2x3 - First set was perfect… Did the 2nd set with not much rest so was sloppy. Back to the bad habit of proping forward and then lockout becomes terrible.
Bench recovery: Bar for 200 total reps
Rear delts and curls: 2x10 each with 25lb
Good session. Nothing too crazy but got some decent work in. The rib pain was drastically less today. Good sign it is healing up fine. I’m sure it will be perfect for next dl session
Tuesday PM:
Deficit, axle, conventional deadlifts:
145 2x5 - dbl overhand
195 2x5 - dbl overhand
245 5x1 - dbl overhand
245 x5 - mixed
295 2x3 - mixed
345 2x3 - mixed, last rep sumo
345 2x3+3 - added straps and did 3 conv then 3 sumo
Good grip session. Even with the straps, I needed to grip 345 pretty hard
4 sets of rope climbing
15 mins on the treadmill for recovery
Good to see you back haha. I remember you saying youve been writing your own training recently? How do u typically set it up? Ive been doing the same and have made awesome progress so far.
[quote]clutz15 wrote:
Good to see you back haha. I remember you saying youve been writing your own training recently? How do u typically set it up? Ive been doing the same and have made awesome progress so far.[/quote]
I plan training in 1 week blocks rather than individual workouts. Then during that week, just get in and do it whenver. Works well with my random schedule. WIll provide more details later but i got to run now.
[quote]arramzy wrote:
[quote]clutz15 wrote:
Good to see you back haha. I remember you saying youve been writing your own training recently? How do u typically set it up? Ive been doing the same and have made awesome progress so far.[/quote]
I plan training in 1 week blocks rather than individual workouts. Then during that week, just get in and do it whenver. Works well with my random schedule. WIll provide more details later but i got to run now.[/quote]
Oh ok interesting, how do you make progress in the big picture? As in the macro cycle between meets.
Thursday Training:
Thursday AM:
Squats:
235 x5
325 x4
415 x3 - b/w
Felt like shit so called it to come back in the PM.
Thursday PM;
Squat:
235 x5
325 x4
*belt
415 x3
*wraps
485 x2
*bottoms
525 x3
555 x3
575 x3
595 x3
*straps up
615 x3
Excellent…
That is a wall of text if I’ve ever seen one lol. Glad you’re back!!