Friday, February 25th, 2011
Squat Day
Squat:
135 X 6
225 X 6
330 X 3 @ 70%
375 X 3 @ 80%
425 X 3 @ 90% - belt on the last set, this was all easy.
Bulgarian Split Squats:
65’s X 6
65’s X 6
65’s X 6
65’s X 6
Lying Leg Curls:
10 X 100
Hyperextensions:
Purple band & 45+BW X 12
Purple band & 45+BW X 12
Purple band & 45+BW X 12
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate held overhead.
Hanging Knee Raises:
8+BW X 12
8+BW X 12
8+BW X 12
Standing Lat Pulldown Crunches:
50 X 3 X 10
Front and Overhead Band Pullapart Superset: 4 X 25
I weighed in at 188.5 lbs. Today was my 19th birthday and the start of my last year of teen eligibility. I got a lot of phone calls and texts throughout the night that interrupted my sleep. Strength was still great though. I dropped line today. It hurt a lot but my line brothers were very supportive. I’m happy I did it. On another note, I’m discontinuing ab work with the plate overhead. I feel as if my shoulder issues are returning and the ab work is the only possible explanation.
Saturday, February 26th, 2011
Shoulders/Biceps Day
Lying External Rotations:
2.5 lbs X 3 X 12
Standing Goalposts:
2.5 lbs X 3 X 12
Standing 45’s:
7.5 lbs X 2 X 10
Nautilus Lateral Raise:
65 X 10
80 X 10
95 X 10
95 X 8
Dumbbell Lateral Raises:
20’s X 10
20’s X 10
20’s X 10
20’s X 8
Face Pulls:
90 X 10
90 X 10
90 X 10
90 X 10
Skiers:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Alternating Dumbbell Curls:
30’s X 8
35’s X 8
35’s X 8
40’s X 5
KPipe Cable Curls:
50 X 10
50 X 10
50 X 10
50 X 10
Wow, my shoulder is shot. The impingement is definitely back and I can’t afford to take time off again. I’ll have to rehab it and remove any negative movements. I returned to the gym later today with my buddy Jesse and hung out with him. He worked up to an easy 315 power clean. His form, especially the catch, is very good but it faltered a bit on the top set. He is so athletic.
Monday, February 28th, 2011
Bench Day
Bench:
45 X 8
135 X 6
225 X 5 @ 80%
225 X 5 @ 80%
235 X 3 @ 85%
235 X 3 @ 85%
250 X 1 @ 90% - Nice single. I may keep the ramp sets the same and raise the single next week.
Dumbbell Flat Bench vs. Mini bands/Band Row Superset:
70’s X 10
70’s X 10
70’s X 9
75’s X 5 - A lot of improvement.
Keiser High to Low Row:
35 X 10
35 X 10
35 X 10
35 X 10 - Can’t do pull-ups at this moment.
Dumbbell Shrugs:
105’s X 10
110’s X 10
115’s X 10
120’s X 10 - I’ll keep this weight.
Dizenzo Rows:
100 X 10
100 X 10
100 X 10
100 X 10
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
80 X 4 - I need a new variation.
Mini Band Tricep Extensions:
4 X 30
Lying External Rotations:
2.5 lbs X 3 X 12
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Bodyweight was 188.7 lbs. The impingement is an issue again. I’m making adjustments. I need to stay on track with my log.
Tuesday, March 1st, 2011
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
318 X 5 @ 65%
368 X 5 @ 75%
418 X 5 @ 85% - Double overhand all but my last set. Really feeling that hamstring.
Handless Paused Front Squat:
135 X 6
135 X 6
135 X 6
135 X 6 - These aggravate my impingement.
Lying Leg Curls:
10 X 100
10 X 100
10 X 100 - OUCH.
Decline Bench Sit-ups:
55+BW X 12
55+BW X 12
55+BW X 12
Hanging Knee Raises:
8+BW X 10
8+BW X 10
8+BW X 10 - This aggravated my shoulder and will be dropped for the time being.
Standing Lat Pulldown Crunches:
50 X 3 X 10
Front and Overhead Band Pullapart Superset: 4 X 25
Blast Straps Rear Delt Work: 4 X 8
My weight was a surprising 189.7 lbs. My hamstring is still acting up but I’m taking steps to correct it. I only raised my max five pounds to 495 this cycle to take that into account.
Thursday, March 3rd, 2011
Bench Day
Bench:
45 X 8
135 X 8
155+76 lbs of chains X 6
155+76 lbs of chains X 6
155+76 lbs of chains X 6
155+76 lbs of chains X 5+1
Floor Press/Band Row Superset:
135 X 6
185 X 6
185 X 6
195 X 4
Keiser High to Low Row:
35 X 10
35 X 10
35 X 10
35 X 10
Dumbbell Shrugs:
105’s X 10
110’s X 10
115’s X 10
120’s X 10 - Strapped up after the first set.
Dizenzo Rows:
110 X 10
110 X 10
110 X 10
110 X 10
Mini Band Tricep Extensions:
4 X 30
Tate Press:
20’s X 10
25’s X 10
30’s X 10
30’s X 10 - Wow, these felt awful.
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 12
Weight was 191.1 lbs. That’s a surprisingly large jump. I’m not complaining though. Elbows were funky when I tried absolutely everything. I think warming up with the mini band is a good idea though. I’ll keep experimenting.
Friday, March 4th, 2011
Squat Day
Squat:
135 X 6
225 X 6
350 X 5 @ 75%
400 X 3 @ 85%
445 X 1 @ 95% - Should have been 355 on the first set. Smoked 445 with minimal psyche up.
Bulgarian Split Squats:
70’s X 6
70’s X 6
70’s X 6
70’s X 6
Lying Leg Curls:
10 X 100
10 X 100
10 X 100
Hyperextensions:
Purple band & 45+BW X 10
Purple band & 45+BW X 10
Purple band & 45+BW X 10
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10
Dragonflags:
BW X 5
BW X 5
BW X 5
Standing Lat Pulldown Crunches:
50 X 3 X 10
Front and Overhead Band Pullapart Superset: 4 X 25
Blast Straps Rear Delt Work: 4 X 8
I weighed in at 190.1 lbs. This was an awesome workout. I was literally dripping sweat during portions of it but that’s how you know you’re working hard. My hamstring is still an issue but I feel like I’m on my way to getting strong again.
Saturday, March 5th, 2011
Shoulders/Biceps Day
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Nautilus Lateral Raise:
65 X 10
80 X 10
95 X 10
95 X 10
Dumbbell Lateral Raises:
20’s X 15
20’s X 15
20’s X 15
20’s X 15
Face Pulls:
100 X 10
100 X 10
100 X 10
100 X 10
Skiers:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Alternating Dumbbell Curls:
30’s X 8
35’s X 8
35’s X 8
40’s X 5
KPipe Dumbbell Curls:
30 X 10
30 X 10
30 X 10
30 X 10 - Very tough on the wrists.
Shoulder is still acting up. I want to get back into the Meadows stuff but this deload is necessary.
Monday, March 7th, 2011
Bench Day
Bench:
45 X 8
135 X 6
225 X 5 @ 80%
225 X 5 @ 80%
235 X 3 @ 85%
235 X 3 @ 85%
255 X 1 @ 90% - Single was very slow in the last two inches of lockout. My sticking point has moved.
Dumbbell Flat Bench/Band Row Superset:
75’s X 10
80’s X 8
80’s X 5
80’s X 5 - I’m so weak.
Keiser High to Low Row:
40 X 10
40 X 10
40 X 10
40 X 10
Dumbbell Shrugs:
105’s X 10
110’s X 10
115’s X 10
120’s X 10
Dizenzo Rows:
110 X 10
110 X 10
110 X 10
110 X 10
Rolling Dumbbell Extensions:
30’s X 10
35’s X 10
35’s X 10
40’s X 6 - Third set was iffy. I’ve gotten stronger on these.
Mini Band Tricep Extensions:
4 X 30
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Bodyweight was 190.5 lbs. Shoulder is feeling pretty decent. I got average sleep last night. From now on, I’m never staying up late to ‘study’ with a girl unless we actually don’t study. That talking crap doesn’t do it for me.
Tuesday, March 8th, 2011
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
343 X 3 @ 70%
393 X 3 @ 80%
443 X 3 @ 90% - Hamstring is definitely improving. The last set came up great.
Paused Front Squat:
135 X 6
135 X 6
135 X 6
135 X 6 - 3 second pause in the rock bottom position.
Lying Leg Curls:
10 X 100
10 X 100
10 X 100
Decline Bench Sit-ups:
55+BW X 10
55+BW X 10
55+BW X 10 - I’ll move more weight on this next week.
Dragonflags:
BW X 6
BW X 6
BW X 6
Standing Lat Pulldown Crunches:
60 X 3 X 10 - I need to master this weight.
Front and Overhead Band Pullapart Superset: 4 X 25
Blast Straps Rear Delt Work: 4 X 8
My weight was 189.9 lbs. Pulling went well. I feel like my hamstring is making progress back to full strength. Next week and the single will be tough though. I need to do something about shins. Even with tape, they still squirt blood all over the place.
Thursday, March 10th, 2011
Bench Day
Floor Press:
135 X 6
185 X 6
205 X 6
215 X 6
220 X 3
High to Low Row:
35 X 10
35 X 10
35 X 10
35 X 10
Dumbbell Shrugs:
95’s X 10
100’s X 10
100’s X 10
100’s X 10
100’s X 10 - Worked in with some douche supersetting dumbbell inclines with half reps on bench.
HS Iso-Lateral Row:
2pps X 10
2pps X 10
2pps X 10
2pps X 10 - Searched around for a hand position I liked.
Pullovers:
50 X 20
65 X 15 - A little uncomfortable on the old shoulder.
Tricep Rope Extensions:
90 X 10
110 X 10
120 X 10
120 X 10
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
No idea on bodyweight. I had a ton of homework and a chemistry test at 7:30 PM so lifting got pushed way back to after the test. I wound up going to the Huff at 9:40. I had very little motivation and yawned a lot but I made it through this session. Deload day on squat tomorrow and then it’s the WEEKEND/FREAKEND! I’m trying to make ‘freakend’ popular. I don’t think it’ll happen.
Friday, March 11th, 2011
Squat Day
Squat:
135 X 6
190 X 5 @ 40%
235 X 5 @ 50%
280 X 5 @ 60% - Tried a thumbless grip. Didn’t like it. These felt good.
Bulgarian Split Squats:
60’s X 6
60’s X 6
60’s X 6
60’s X 6
Lying Leg Curls:
10 X 100
10 X 100
10 X 100
Hyperextensions:
Green band & 45+BW X 10
Green band & 45+BW X 10
Green band & 45+BW X 10 - These are my nemesis. Sick low back pump.
Decline Bench Sit-ups:
55+BW X 10
55+BW X 10
55+BW X 10
Leg Lifts:
BW X 10
BW X 10
BW X 10
Standing Lat Pulldown Crunches:
60 X 3 X 10
Front and Overhead Band Pullapart Superset: 4 X 25
Blast Straps Rear Delt Work: 4 X 8
I weighed in at 190.5 lbs. I dicked around through this workout and experimented with some power cleans. My tricep flexibility is great, probably because I have tiny triceps. I’m back in Omaha.
When do you plan on maxing out?
Saturday, March 12th, 2011
Shoulders/Biceps Day
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Partial Heavy Lateral Raises:
40’s X 35
40’s X 35
40’s X 35
40’s X 35 - Felt great.
Dumbbell Lateral Raises:
20’s X 15
20’s X 15
20’s X 15
20’s X 15 - Wanted an exercise I could stretch with, but nothing wrong with pumping even more.
Bent-over Dumbbell Lateral Raises:
35’s X 10
35’s X 10
35’s X 10
35’s X 10
Hang and Swings:
25’s X 20
25’s X 20
25’s X 20
25’s X 20
Alternating Dumbbell Curls:
30’s X 8
35’s X 8
35’s X 8
40’s X 8
KPipe Dumbbell Curls:
30 X 10
20 X 10
20 X 10
20 X 10 - Had a better contraction when I lowered the weight.
Felt good getting back to Meadows-style training. The two week deload is over and now it’s time to start hitting it hard. I feel like I’ve also gotten a little bit bigger since winter break. Everything is going well.
[quote]BlackLabel wrote:
When do you plan on maxing out?[/quote]
I don’t really plan on doing any real maxes outside of meets. Once I start training at BIG I’m sure I’ll have to though. Right now I’m hitting some very high percentage singles on bench and deadlift, but squat doesn’t feel all too difficult. If I could have things my way, I’d never work over 95 percent in training.
Monday, March 14th, 2011
Bench Day
Bench:
45 X 8
135 X 6
230 X 5 @ 80%
230 X 5 @ 80%
240 X 2 @ 85%
240 X 2 @ 85%
255 X 1 @ 90% - Called an audible and switched the 3 rep sets to 2 rep sets. I’ll give it another week.
Dumbbell Flat Bench/Band Row Superset:
75’s X 10
75’s X 10
75’s X 8
75’s X 5
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5 - Felt awful weak on these.
Dumbbell Shrugs:
100’s X 10
100’s X 10
100’s X 10
100’s X 10 - Last three sets were done seated. They hit the traps differently. I may stick with them.
Keiser High to Low Row:
70 X 10
70 X 10
70 X 10
70 X 10 - No lat pulldown in the gym.
Rolling Dumbbell Extensions:
30’s X 10
30’s X 10
30’s X 10
30’s X 8 - Needed to get through these in a hurry
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
No idea on bodyweight. The weekend was pretty eventful for me and I didn’t get optimal sleep. I also did 30 minutes of fasted morning cardio today. It was just a brisk walk around the neighborhood. I enjoyed it. I think I may do that three days a week. Today’s single was a true grinder. I think it was because of all the earlier work. I think I may have 260 next week and then I’ll have to switch schemes.
No lifting yesterday as I was feeling under the weather again. I don’t have my belt out here and I didn’t feel like pulling. I’m not sure what I’ll do on Friday. I’ll probably skip again as I’ll be in Lincoln. I didn’t get very much sleep either because because I had an early morning appointment with the ENT. I’ve broken my nose a couple times in the past and while it’s not too apparent externally (I’m still pretty!), on the inside my nose is pretty fucked up.
I get no air at all through the left nostril and I’ve pretty much had to resort to breathing through my mouth for the past year. My septum is severely deviated and when we checked out the inside of both nostrils through the endoscope the left nostril is compacted and it’s completely off in color and crusted with blood because I constantly get nosebleeds from there. They advised a septoplasty and that’s going to happen sometime over the summer.
Unfortunately, the meet I’m hoping to compete at is July 16th, the middle of my summer vacation. Surgery would also be over the summer and I’d have to take a week completely off lifting followed by three weeks of ‘taking it easy’. I don’t know if I’d have enough time to recover my strength in the two or three weeks before the meet. The other option would be having the surgery after the meet which would jeopardize my ability to get checked out by the same doctor if there are any complications.
Thursday, March 17th, 2011
Bench Day
Power Cleans:
133 X 3
153 X 3
163 X 3 - Did these to warm up a bit.
Floor Press:
135 X 6
185 X 6
205 X 6
215 X 6
225 X 3 - Good PR.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5 - I was competing with my brother. We went until form started to break down.
Dumbbell Shrugs:
100’s X 10
105’s X 10
110’s X 10
100’s X 10 - Worked in with some douche supersetting dumbbell inclines with half reps on bench.
High to Low Row:
70 X 10
70 X 10
70 X 10
70 X 10
Rolling Dumbbell Extensions:
35’s X 10
35’s X 10
35’s X 10
35’s X 10
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Lifted in Nebraska’s rec center. The power cleans were pretty fun. I may do those more often.
Monday, March 21st, 2011
Bench Day
Bench:
45 X 8
135 X 6
230 X 5 @ 80%
230 X 5 @ 80%
240 X 3 @ 85%
240 X 3 @ 85%
260 X 1 @ 90% - Single was paused and came up pretty well. Bench went great overall.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Flat Bench/Band Row Superset:
75’s X 10
75’s X 10
75’s X 8
75’s X 5
Dumbbell Shrugs:
105’s X 10
110’s X 10
115’s X 10
120’s X 10
Dizenzo Rows:
110 X 10
110 X 10
110 X 10
110 X 10 - Wasn’t feeling these so well.
Rolling Dumbbell Extensions:
35’s X 10
35’s X 10
35’s X 6
35’s X 3 - These felt great today.
Mini Band Tricep Extensions:
4 X 30
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Bodyweight was a whopping 193.9 lbs which was a result of eating like a slob the last three days of break and then downing a little over 3700 calories in Burger King last night because I had meal exchanges I had to burn. I’m pretty happy with how bench went today though and I’m hoping it’s a reflection of my true strength and that it’ll stick with me as my weight returns to normal. I’m doing 30 minutes of fasted morning cardio Monday-Wednesday-Friday just because I need to get moving. Right now, cardio is a brisk walk. lol. It’ll pick up.
Tuesday, March 22nd, 2011
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
315 X 5
368 X 5 @ 75%
418 X 3 @ 85%
468 X 1 @ 95% - Single was awesome. Everything was awesome.
Paused Front Squat:
135 X 6
135 X 6
135 X 6
135 X 6 - I am no longer a fan of these. They were bothering my left knee.
Lying Leg Curls/Band Goodmornings Superset:
10 X 100
10 X 100
10 X 100 - Supersetted with 20 rep sets of goodmornings.
Decline Bench Sit-ups:
55+BW X 10
55+BW X 10
55+BW X 10
Hanging Knee Raises:
12+BW X 10
12+BW X 10
12+BW X 10
Standing Lat Pulldown Crunches:
60 X 3 X 10
Front and Overhead Band Pullapart Superset: 4 X 25
Blast Straps Rear Delt Work: 4 X 8
My weight was 190.4 lbs, down three from yesterday. Deadlifts were exceptional as 468 is an alltime PR for me. I think part of it was that I had the entire wrestling team around me and I didn’t want to look stupid failing. Also, my shins weren’t bloody because I wore socks with a section of plastic water bottle underneath. It mostly eliminated the scraping while still letting me keep the bar close.
In other news, I went to the doctor today because of the chronic sinus infections I’ve been getting from my deviated septum. I’ve been prescribed another Z-pack and I hope to be over the infection soon.
Thursday, March 24th, 2011
Bench Day
Bench:
45 X 8
135 X 6
155+76 lbs of chains X 3
155+76 lbs of chains X 6
155+76 lbs of chains X 6
155+76 lbs of chains X 5.5
155+76 lbs of chains X 4.5 - Chains were uneven on the first work set, and then I couldn’t lock out my reps.
Floor Press/Band Row Superset:
135 X 6
185 X 6
195 X 6
205 X 3
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
105’s X 10
110’s X 10
115’s X 10
120’s X 10 - Strapped up after the first set.
Dizenzo Rows:
110 X 10
110 X 10
110 X 10
110 X 10
Rolling Dumbbell Extensions:
35’s X 10
35’s X 6
35’s X 6
35’s X 3 - I suck.
Mini Band Tricep Extensions:
4 X 30
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 12
Weight was 192.9 lbs. This was probably because I had an extra sweat soaked shirt on. Actually, it was probably because of the ground bison tacos they were serving for lunch at the cafeteria today. They were absolutely delicious and random. Like a good powerlifter, I had a lot. I don’t like how this day is going. I feel like I might put too much stress on my triceps. I’m not able to progress on any of my lifts on this day. I’ll give it another week before I start my peaking cycle for my meet.
I’m competing on June 18th in the 100% Raw Powerlifting Federation’s 2011 American Challenge. I was hoping to lift either USAPL or AAU but their meets don’t mesh with my surgery schedule. I’ll be using an eleven week bench cycle I picked up from mrodock from T-Nation coupled with 5/3/1 for squat and deadlift. The numbers actually work out perfectly for peaking me for my meet. I’m very excited!