Is that meet the one in Council Bluffs? Have you registered yet?
[quote]VikingsAD28 wrote:
Is that meet the one in Council Bluffs? Have you registered yet?[/quote]
Yessir, that is the one. I haven’t registered yet but I have been in contact with the meet director. I still need to get my cash together since I’m away from Mommy. lol.
Friday, March 25th, 2011
Squat Day
Squat:
135 X 6
225 X 6
310 X 5 @ 65%
360 X 5 @ 75%
410 X 5 @ 85% - Belt for the last set. Felt awkward and uncomfortable. Last two reps were a struggle.
Bulgarian Split Squats:
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:
Green band & 45+BW X 10
Green band & 45+BW X 10
Green band & 45+BW X 10 - So painful.
Decline Bench Sit-ups:
55+BW X 10
55+BW X 10
55+BW X 10
Leg Lifts:
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
I weighed in at 190.5 lbs. While 410 X 5 is an all-time PR for me, squatting definitely did not go well today. It’s been almost 3 weeks since I’ve had over 400 on my back so it didn’t feel very good. The weight moved fast enough on the first two reps though. I may have pushed fasted morning cardio too hard today. I’ll just push it to Saturdays in the future. I also didn’t get the best sleep of my life last night but that’s no excuse because I’ve had decent workouts on five hours. I basically dragged ass all of today and my wrists killed me throughout but sometimes you just have to move on and I will leave this session in the dust.
Saturday, March 26th, 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 - Harder than usual.
Nautilus Lateral Raise:
65 X 10
65 X 10
65 X 10
65 X 10 - Slowed down the negatives on the last set.
Face Pulls:
90 X 10
90 X 10
90 X 10
90 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 10
30’s X 10
30’s X 10 - Slowed down the negatives and held the peak contraction and still couldn’t feel my biceps.
Dumbbell Preacher Curls:
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - These felt great. Slowed down the negatives and added an extra negative to the back of each set.
I was incredibly sore waking up this morning. Everything from my hams to my neck was aching. It’s looking to be a good idea to move my FMC session to today. Also, I met some powerlifters in the Huff today. They were pretty darn loud and weren’t that great at representing the sport. I talked to them a little bit and regretted it. I’m sure they probably think I’m just a random gym douche.
[quote]165StateChamp wrote:
I was incredibly sore waking up this morning. Everything from my hams to my neck was aching. It’s looking to be a good idea to move my FMC session to today. Also, I met some powerlifters in the Huff today. They were pretty darn loud and weren’t that great at representing the sport. I talked to them a little bit and regretted it. I’m sure they probably think I’m just a random gym douche. [/quote]
That sucks man, were they atleast nice?
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
I was incredibly sore waking up this morning. Everything from my hams to my neck was aching. It’s looking to be a good idea to move my FMC session to today. Also, I met some powerlifters in the Huff today. They were pretty darn loud and weren’t that great at representing the sport. I talked to them a little bit and regretted it. I’m sure they probably think I’m just a random gym douche. [/quote]
That sucks man, were they atleast nice?
[/quote]
There were three of them. One ignored me completely which I can understand. One of them was this big/fat Asian guy who was pretty friendly. He wasn’t too bad. The other one was this chubby white guy who made it a point to drop all of his deadlifts from the top and grunt loudly after each rep. He also yelled out encouragement when his friends were lifting which is fine in a high school weight room or a a more ‘hardcore’ facility but it’s just really rude in a public rec center. They were also pretty clueless in their programming and were using a random Russian peaking cycle from bb.com.
Monday, March 28th, 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%
265 X 1 @ 90%
270 X 0 - 265 moved really well but 270 only got three inches off my chest before I lost it.
Dumbbell Flat Bench/Band Row Superset:
70’s X 10
70’s X 10
70’s X 10
70’s X 10
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 - Didn’t really feel too good.
Dizenzo Rows:
110 X 10
110 X 10
110 X 10
110 X 10
Rolling Dumbbell Extensions:
30’s X 10
30’s X 10
30’s X 8
30’s X 5
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 191.5 lbs. I didn’t feel very good after lifting and actually wound up throwing up a few times. I think it may have been food poisoning. I ate a pretty crappy dinner and eight scoops of ice cream and now I’m feeling better. I’m pretty disappointed with bench but I just have to deal with it. I didn’t care enough about it before but now I definitely do.
Tuesday, March 29th, 2011
Deadlift Day
Sumo Deadlift:
133 X 5
198 X 5 @ 40%
248 X 5 @ 50%
293 X 5 @ 60%
Power Clean to Paused Front Squat:
133 X 3
153 X 3
173 X 3
183 X 3 - Tacked four squats onto the end of the last set. My form on cleans could be tighter.
Lying Leg Curls/Band Goodmornings Superset:
10 X 100
10 X 100
10 X 100 - Last set was tough. Supersetted with 15 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 193.4 lbs which is unacceptable. I’m really losing control of my weight right now and need to bring it back into check. I got 5 hours of sleep last night because of homework but that may not be the worst thing because I’ll be able to fall asleep quickly tonight. I can’t wait until the meet cycle starts next week. Taking the accessories down a notch will feel great.
Thursday, March 31st, 2011
Bench Day
Bench:
45 X 8
135 X 6
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 6 - Chains were set up perfectly and the reps felt great.
Floor Press/Band Row Superset:
135 X 6
185 X 6
205 X 5
215 X 2 - Happy with this.
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:
30’s X 10
30’s X 10
30’s X 9
30’s X 8
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 192.2 lbs. Today went very well even with training earlier than usual. I think I’ll make this my normal training time from now onwards.
Friday, April 1st, 2011
Squat Day
Squat:
135 X 6
225 X 6
335 X 3 @ 70%
385 X 3 @ 80%
430 X 3 @ 90% - Belt for the last set. Wow, it was so good. Not super fast but very easy.
1-Legged Leg Press:
2plates X 6
4plates X 6
6plates X 6
6plates X 6
Lying Leg Curls:
10 X 100
10 X 100
10 X 100 - Time to retire this lift.
Hyperextensions:
Green band & 45+BW X 12
Green band & 45+BW X 12
Green band & 45+BW X 12 - I was dying for 15 minutes after this.
Decline Bench Sit-ups:
60+BW X 10
60+BW X 10
60+BW X 10
Leg Lifts:
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
Weight was 191.8 lbs. Today went absolutely great though I didn’t get to foam roll because the weightroom closed early so I’m sure I’ll be super sore tomorrow. Also, I feel like I’m getting a sinus infection again but I’ll just have to deal with it.
Nice squat, you’re a strong guy. Do you ever rep out your top 5/3/1 set? Lots of volume, though, I’d probably get bored halfway through the session…
[quote]HallikFrank wrote:
Nice squat, you’re a strong guy. Do you ever rep out your top 5/3/1 set? Lots of volume, though, I’d probably get bored halfway through the session…[/quote]
Thanks! I used to do reps above the required on my bench and military days but this just caused me to stall out very quickly. I really feel like there’s no need to push your reps beyond the minimum because the progression of the wave will happen regardless of the number you hit. Pushing for a high number each session just grinds you into the dirt. I like the volume. I keep rest periods fairly short though so I’m done with weights in an hour and a half max. Stretching and rolling takes a while though…
Saturday, April 2nd, 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
BONEZ217 Lateral Raises:
30 X 10
30 X 10
30 X 10
30 X 10 - Really got me today for some reason.
Face Pulls:
90 X 10
90 X 10
100 X 10
100 X 10
Hang and Swings:
25’s X 25
25’s X 25
25’s X 25
25’s X 25
Alternating Dumbbell Curls:
30’s X 10
30’s X 10
30’s X 10
30’s X 10 - 3 second negatives with thumbs turned out through the entire movement.
Dumbbell Preacher Curls:
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - 3 second negatives.
I kept a pretty quick pace and got a good pump. Post-workout nutrition is now a protein shake and two fat-free Poptarts as per the wisdom of Ken ‘Skip’ Hill.
Monday, April 4th, 2011
Week 11, Day 1
Bench Day
Bench:
45 X 8
135 X 6
205 X 3 @ 77%
205 X 3 @ 77%
205 X 3 @ 77%
205 X 3 @ 77%
205 X 3 @ 77%
205 X 3 @ 77% - Fast and easy as it should have been. Took long pauses.
Bench with Two Stops/Band Row Superset:
135 X 5
145 X 5
155 X 5 - Paused on chest and two second pause two inches before sticking point. It was hard finding the spot.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
80’s X 10
80’s X 10
80’s X 10
80’s X 10 - Squeezed the contraction.
High to Low Keiser Rows:
40 X 10
40 X 10
40 X 10
40 X 10 - Squeezed the contraction.
EZ Bar Skullcrushers:
28 X 20
48 X 15
58 X 10
68 X 8
73 X 5 - Screwed up the progression. It should have been 20, 15, 12, 10, 8.
Mini Band Tricep Extensions:
5 X 10 - 10 second breaks.
Lying External Rotations:
5 lbs X 3 X 10
Standing Goalposts:
7.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 10
Bodyweight was 190.4 lbs. Everything was easy which was exactly what I wanted on the first day of the training cycle. I had some pretty gross shakes to drink preworkout and postworkout which left me feeling a little queasy but I’m feeling better now. Fruit punch is an awful flavor for whey protein.
Tuesday, April 5th, 2011
Week 11, Day 2
Deadlift Day
Sumo Deadlift:
133 X 5
223 X 5
323 X 5 @ 65%
373 X 5 @ 75%
423 X 5 @ 85% - Belted for the top set which was easy except for a bit of pain at lockout in the left glute.
Power Clean to Paused Front Squat:
133 X 3
163 X 3
183 X 3
183 X 3 - Tacked four squats onto the end of the last set.
Glute-Ham Raises:
BW X 6
BW X 6
BW X 6
BW X 6 - This felt a little funky on my left hamstring which I had tweaked so I didn’t push it.
Decline Bench Sit-ups:
60+BW X 10
60+BW X 10
60+BW X 10 - Coaches wanted me to hold it behind my head but that’s not how Frankl does it.
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 191.4 lbs today. Everything went well, from the deadlifts to the ab work. I had to take some athletes through their warmups before my last set of power cleans but it wasn’t an issue. The coaches really liked my form, especially my first pull. I have trouble getting my hips through though and around the knees it can get a little funky. Also, I’m pretty sure I have tonsillitis. I have a very sore throat with pressure in my ears and my neck is swollen. It’s not debilitating but it’s hard to eat food. Ah well, I’ll just have to deal with it.
[quote]165StateChamp wrote:
. Also, I’m pretty sure I have tonsillitis. I have a very sore throat with pressure in my ears and my neck is swollen. It’s not debilitating but it’s hard to eat food. Ah well, I’ll just have to deal with it.[/quote]
Heavy squats will cure that.
But seriously, nice job on the deadlifts… your pulling seems alot stronger as of late.
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
. Also, I’m pretty sure I have tonsillitis. I have a very sore throat with pressure in my ears and my neck is swollen. It’s not debilitating but it’s hard to eat food. Ah well, I’ll just have to deal with it.[/quote]
Heavy squats will cure that.
But seriously, nice job on the deadlifts… your pulling seems alot stronger as of late. [/quote]
Might be strep, in which case go to the doc get the meds and u’ll be pretty feeling much better in a couple days.
Thursday, April 7th, 2011
Week 11, Day 3
Bench Day
Bench:
45 X 8
135 X 6
135+76 lbs of chains X 4
135+76 lbs of chains X 4
135+76 lbs of chains X 4 - It was supposed to be 80% with chain weight.
Reverse Grip Bench Press:
135 X 6
145 X 6
155 X 6
165 X 6 - This actually felt really good.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5
Dumbbell Shrugs:
80’s X 10
80’s X 10
80’s X 10
80’s X 10 - Squeezed at the top.
High to Low Keiser Rows:
40 X 10
40 X 10
40 X 10
40 X 10 - Squeezed the contraction.
EZ Bar Skullcrushers:
28 X 20
48 X 15
58 X 12
68 X 10
73 X 6 - I wanted 8 on the last set.
Mini Band Tricep Extensions:
5 X 10 - 10 second breaks. This band was more rigid.
Lying External Rotations:
5 lbs X 3 X 12
Standing Goalposts:
7.5 lbs X 3 X 10
Standing 45’s:
7.5 lbs X 3 X 12
Weight was 191.0 lbs which was oddly light because I weighed in sweatpants. Eating was awful today because it took ages swallowing my food. I probably ate 2/3 of my normal amount at my ‘big’ meals. I’ll have to get a post on my diet situation at the moment on here soon. Anyway, I went to the doctor today. She said ear infection and strep throat so I got some Amoxicillin. I’m hoping this knocks it out because two weeks of this crap has been annoying enough. Once I get better I’m going to throw away all of my stuff that might be contaminated.
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
. Also, I’m pretty sure I have tonsillitis. I have a very sore throat with pressure in my ears and my neck is swollen. It’s not debilitating but it’s hard to eat food. Ah well, I’ll just have to deal with it.[/quote]
Heavy squats will cure that.
But seriously, nice job on the deadlifts… your pulling seems alot stronger as of late. [/quote]
Thanks bud. It’s been getting a lot better since I’ve been training it regularly. It may finally be better than my squat! Whoo!
[quote]parsley wrote:
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
. Also, I’m pretty sure I have tonsillitis. I have a very sore throat with pressure in my ears and my neck is swollen. It’s not debilitating but it’s hard to eat food. Ah well, I’ll just have to deal with it.[/quote]
Heavy squats will cure that.
But seriously, nice job on the deadlifts… your pulling seems alot stronger as of late. [/quote]
Might be strep, in which case go to the doc get the meds and u’ll be pretty feeling much better in a couple days. [/quote]
Here’s hoping. It’ll be nice getting back to Smashing Fucking Weights. How have you been?