Lack of Focus Log...

Training Training Logs
141

Bench was nice and smooth tonight, even though my back and shoulders were pretty tight. Since, I am doing touch and go, I am really wanting to push myself to get the most out of my bench over this cycle. If I can get around 420 touch and go, I should be around 405-410 with a pause.

bench
275 x4 @7.5
295 x4 @8
315 x4 @8
335 x4 @9.5
295 x4 @8

cg bench
255 x3 @8
265 x3 @8
275 x3 @9
245 x3 @8
285 x3 @9

Mil Press
135 x8 @8
135 x8 @9
125 x8 @8
125 x8 @8

V-grip rows
3 plates x8 @7
4 plates x8 @8
5 plates x8 @8
5plates x8 @9

142

Judging by the session it looks like the elbow has improved!

143

It’s still not 100%, but it felt strong and stable. I think that once I get into the Intense Phase(3 weeks), it will be.

144

Good stuff so far. How did mixing the bands and chains together feel on the squat?

145

[quote]novaeer wrote:
Good stuff so far. How did mixing the bands and chains together feel on the squat?[/quote]

It was a match made in heaven. I put the chains and bands on the bar first, so the chains didn’t sway too much because they would rest against the bands. Since i just started using the light bands, it was a shock as to how heavy the unrack was with the bands and chains together. I probably wont get more chain till my b-day, but I’m ok with that :wink:

146

Gettin fuckin strong man, hope the elbow gets better.

147

Thanks BL. Your squat is really coming along well, I noticed. Good to see you keeping your nose to the grindstone.

My workout today suffered due to work. I worked a 19hour shift and got about 2 hours of sleep before I woke up and hit the gym. Deads against the bands was ok, but once I started squatting, I felt off. 225 felt heavy, but once I got to 315, it felt like it should (light and comfortable). Tthe pauses were a very long 2 count and I was getting on my toes a little. That does not sit well with me cause I have to get everything with my squat form spot on before I start my last cycle prior to the meet. When I missed 570, I got the bar setup a little high and I got on my toes a little. That causes the “almost blackout” feeling. Blackout=not good. I wasn’t feeling well, so I will do abs tomorrow.

I am approaching this cycle more wisely, so I don’t fry myself in the second or third week (like the last rotation). Patience is really important when going into the workouts. Anyway, the elbow is almost to the point of the only time it annoys me is when I lay on it. I’m benching with the 20" super-mini’s tomorrow, so we will see how it goes.

Deadlift w/bands(small)
225 x4 x1 @7.5 61% 900
245 x4 x1 @8 66% 980
265 x4 x1 @8 72% 1060
295 x4 x1 @9 80% 1180
275 x4 x1 @8.5 75% 1100

Pause Squats (2ct)
225 x5 x1 @7 52% 1125
275 x5 x1 @8 63% 1375
315 x5 x1 @8.5 72% 1575
335 x5 x1 @9 77% 1675

SLDL
135 x8 x1 @7 43% 1080
225 x6 x1 @8 71% 1350
225 x6 x1 @8 71% 1350
225 x6 x1 @8 71% 1350
Total NL 26 64% 5130

148

Doing sets of 5 on pause squats, with a long 2-count no less? I bet those sets felt like they took forever.

149

[quote]novaeer wrote:
Doing sets of 5 on pause squats, with a long 2-count no less? I bet those sets felt like they took forever.[/quote]

They weren’t bad, it was only 4 sets, and the weight was comfortable. I working on upping my output by adding the drop set. If I feel ok, I may try doing a wave for fun. I am really focused on not hitting 10’s during the whole volume phase and I think I may be able to do it, even though I have come close. I think the elbow “irritation” came from the JM Presses. The Tates feel really good.

Bench /w Bands (sm, single loop)
205 x5 x1 @7.5 59% 1025
225 x5 x1 @8 64% 1125
245 x5 x1 @8 70% 1225
270 x5 x1 @9 77% 1350
250 x5 x1 @8.5 71% 1250

Floor Press
255 x4 x1 @8 66% 1020
275 x4 x1 @8 71% 1100
295 x4 x1 @9 76% 1180
285 x4 x1 @8 74% 1140
305 x4 x1 @8.5 79% 1220

Tate Press
40 x8 x1 @7 49% 320
50 x8 x1 @8 61% 400
55 x8 x1 @8.5 67% 440
55 x8 x1 @8.5 67% 440
40 x8 x1 @8 49% 320

Pulldowns(V-Grip)
130 x8 x1 @8 66% 1040
130 x8 x1 @8 66% 1040
130 x8 x1 @8.5 66% 1040
130 x8 x1 @8.5 66% 1040

150

One of the fastest workouts that I have had in a while for legs. I got really lucky when setting up the bands and the tension was pretty equal, so I didn’t have to adjust for 30minutes. They were set pretty tight (135 almost got jerked off my back). I could have gone a little heavier, but not much. The elevated pulls were ok. My lower back wasn’t as tight as usual, but the boxes I’m using belong to this old prick so I didn’t want to put too much on them. My wife is kind of pissy, because I haven’t finished the golf bag stand OR the flower boxes. I used the “it’s winter, so we won’t use the flower boxes”, but she nailed me on the golf bag stand. Next week, she will forget and I will build them. Planks were 30seconds up, 30 seconds rest. By the end, i was not feeling too hot. I’m looking forward to the intense phase, so I can see where we are on our back squat. I am hoping to hit 530 for a triple in the next cycle, so I will be satisfied with 515 or so at depth. Before my last meet, I hit 500 x3, but I had the hip/back issue and cut them a little high. If I hit 530 at depth, that should put me in the neighborhood of 590 for the meet. I think I would be ok with that :wink:

Squat +120p +40c
230 x4 x1 @8 59% 920
250 x4 x1 @8 65% 1000
280 x4 x1 @8.5 72% 1120
310 x4 x1 @9 80% 1240
270 x4 x1 @8 70% 1080

Elevated Pulls
365 x3 x1 @8 74% 1095
385 x3 x1 @8.5 78% 1155
405 x3 x1 @8.5 82% 1215
420 x3 x1 @9 85% 1260

SL Leg Press
250 x8 x1 @9 68% 2000
250 x8 x1 @8 68% 2000
250 x8 x1 @8.5 68% 2000
250 x8 x1 @8 68% 2000

Planks
bw x30 x1 @7 0% 0
bw x30 x1 @8 0% 0
bw x30 x1 @9 0% 0
bw x30 x1 @9 0% 0

151

I was all on top of benching today. 325 was a pretty easy 8.5, so I wanted to hit a 9, but not go overboard. 330 was perfect. I went one set too far and paid for it on the close-grip and shoulder work. The rows were odd, because I used a low pulley setup for the first 2 sets and it was way too easy. I decided to switch to the cybex to do the rows and it really made a difference. 90 was harder than 155 on the other set up, so that was a good choice.

I think the JM Presses were what screwed my elbow. My arm was a little stiff, but the presses were fluid. The Tate’s feel much better.

Bench
275 x5 x1 @7.5 64% 1375
295 x5 x1 @8 69% 1475
315 x5 x1 @8 74% 1575
325 x5 x1 @8.5 76% 1625
330 x5 x1 @9 77% 1650
295 x5 x1 @8.5 69% 1475

Close-Grip Incline Bench
225 x5 x1 @8 73% 1125
245 x5 x1 @9.5 79% 1225
225 x5 x1 @9 73% 1125
205 x5 x1 @8 66% 1025

Military Press
135 x6 x1 @8 70% 810
145 x6 x1 @8.5 75% 870
155 x5 x1 @10 80% 775
135 x6 x1 @9 70% 810

Cable Rows
155 x10 x1 @8 62% 1550
155 x10 x1 @8 62% 1550
90 x10 x1 @8 36% 900
90 x10 x1 @9 36% 900
90 x10 x1 @9 36% 900

152

Deads felt really great until the 4th and 5th reps. I have no stamina AT ALL (that’s what she said) and those friggin small bands are a the devil. For the next volume cycle, I am going to use chains instead of bands. I was pretty winded when it came time to squatting and stiff-leg dl’s were a bitch, so I stayed fairly light.

I need more sleep, but that ain’t gonna happen. And, I am starting to get a little worried about my weight. I have been sitting in the low to mid 280’s. I’m not ready to move into the 308’s, so I need to figure out my diet and get back to lower “morning” weights. Maybe I will take a colon cleanse to get rid of the extra crap. No pun intended.

Deadlift w/bands(small)
225 x5 x1 @8 58% 1125
245 x5 x1 @8 63% 1225
275 x5 x1 @8.5 71% 1375
300 x5 x1 @9 77% 1500

Pause Squats (2ct)
245 x4 x1 @8 52% 980
275 x4 x1 @8 59% 1100
325 x4 x1 @8 69% 1300
365 x4 x1 @8.5 78% 1460
375 x4 x1 @9 80% 1500

SLDL
225 x6 x1 @8 71% 1350
225 x6 x1 @8 71% 1350
225 x6 x1 @8 71% 1350
225 x6 x1 @8 71% 1350

Band Wood Choppers
50 x10 x1 @9 64% 500
50 x10 x1 @8 64% 500
50 x10 x1 @8 64% 500
50 x10 x1 @8 64% 500

153

Numbers are looking good man. If you want to get your weight down a bit just add in a touch of cardio, something like steady-state treadmill/elliptical stuff for 20-30 minutes twice a week. Doesn’t sound like much, but it should be just enough to keep the love handles from popping out too far ;). The colon cleanse option doesn’t sound very appealing IMO. That much shitting just seems un-natural…

154

[quote]novaeer wrote:
Numbers are looking good man. If you want to get your weight down a bit just add in a touch of cardio, something like steady-state treadmill/elliptical stuff for 20-30 minutes twice a week. Doesn’t sound like much, but it should be just enough to keep the love handles from popping out too far ;). The colon cleanse option doesn’t sound very appealing IMO. That much shitting just seems un-natural…[/quote]

I have actually done the cleanse before and I find it much more fun than the cardio. I will worry about it in March, if I am still running heavy.

I felt ready to bench, but I think that the number of reps I put in on monday really kept me down. I was thinking of going 295, but it wasn’t in the cards. On a positive note, floor presses felt really good. On my top set, I knew to make it a 9 I should do 315. Unfortunately, ego got in the way and I went a little too heavy. It was almost a 9.5, but the last rep was murder. So, it was a solid 10. And Tate Presses were awesome. I just need to make sure to finish the movement on each rep.

Overall, a damn fine week. And even though the stress level was thru the roof, I feel damn good. One more Volume week and the Intense weeks start. It’s going to be important for me to get a good feel of peaking at this time cause the next time I hit the Intense, it will be meet time.

Bench /w Bands (sm, single loop)
225 x4 x1 @8 67% 900
250 x4 x1 @8 74% 1000
280 x4 x1 @9.5 83% 1120
250 x4 x1 @8.5 74% 1000

Floor Press
245 x5 x1 @8 60% 1225
275 x5 x1 @8 68% 1375
295 x5 x1 @8 73% 1475
325 x5 x1 @10 80% 1625
295 x5 x1 @9 73% 1475

Tate Press
40 x10 x1 @7 41% 400
50 x8 x1 @8 51% 400
60 x9 x1 @8.5 61% 510
65 x9 x1 @9 66% 585
65 x9 x1 @8.5 66% 553

Pulldowns(V-Grip)
130 x8 x1 @8.5 62% 1040
130 x8 x1 @8 62% 1040
140 x8 x1 @8.5 67% 1120
140 x8 x1 @9.5 67% 1120

155

I think a 5-rep set @10 is probably easier on you in the long run than the low-rep sets where the last (or only) rep is a grinder; 325 on floor press is nice no matter how you shake it.

156

I didn’t get my massage, so I was still pretty sore. Squats and the ele pulls were ok, but the leg press really hurt. So,it was cut short. This is the last volume week, so I will be able to recoup after during a semi-deload week.

Squat +120p +40c
230 x3 x1 @8 61% 690
260 x3 x1 @8 69% 780
290 x3 x1 @8.5 77% 870
320 x3 x1 @9 85% 960
265 x3 x1 @8.5 70% 795

Elevated Pulls
315 x4 x1 @7 62% 1260
365 x4 x1 @8 71% 1460
410 x4 x1 @9 80% 1640
385 x4 x1 @8.5 75% 1540

SL Leg Press
210 x6 x1 @8.5 73% 1260
210 x6 x1 @8 73% 1260
210 x6 x1 @8 73% 1260

Band Wood Choppers
50 x15 x1 @8 0% 750
50 x15 x1 @8 0% 750
50 x15 x1 @8 0% 750
50 x15 x1 @8 0% 750

157

My back and tri’s were still feeling the Thursday workout session. I swear, Tate presses are one of the most fun lifts to perform. I get the weight in the start position and sit there thinking, “this is too heavy” and proceed to bang out rep after rep. Which in turn, causes me to have sore triceps 4 days later.

Anyway, I was hoping to hit 365-370 for triples today, but I wasn’t even fresh enough to unrack and hit triples with 340 without putting some effort into it. I finally grabbed one of the stooges to give me a hand-off w/ 350, cause I knew I had more in the tank than what I was giving and it paid off. If I would have gone 360-365 I would have nailed it, cause 350 was a pretty easy 9. I could have taken a long rest and went up to 360-365, but just hitting numbers isn’t the point of RTS. So, I dropped down to 335 for a fifth set. Incline bench was harder than expected, but again, that goes back to the aforementioned back/tricep work from last week.

I’m feeling really good on the bench. My form is really getting better and I can post some big numbers this year. Squat and dead, on the other hand, have me worried. It’s only because I have never used bands and chains this much, so I don’t have a good feel for my “top-end” progress. Of course, yesterday was my last session with bands until after the meet in May. I have been thinking about running the Intense phase with chains. Since it’s only an extra 40lbs, I can still load up a decent amount of plates. 530 is where I want to open, so I need to hit 530 for a triple before meet time.

I have 3months till my next meet, and I’m already acting like a “Nervous Nancy”.

Bench
295 x3 x1 @7.5 72% 885
315 x3 x1 @8.5 77% 945
340 x3 x1 @9 83% 1020
350 x3 x1 @9 85% 1050
335 x3 x1 @9 81% 1005

Close-Grip Incline Bench
195 x5 x1 @7 65% 975
245 x3 x1 @8 81% 735
265 x3 x1 @9.5 88% 795
255 x4 x1 @9 85% 1020
235 x4 x1 @8.5 78% 940

Military Press
135 x6 x1 @8 66% 810
145 x6 x1 @8 71% 870
155 x6 x1 @9.5 76% 930
140 x6 x1 @8.5 69% 840

V-Grip Barbell Rows
105 x8 x1 @7 46% 840
140 x8 x1 @8 62% 1120
140 x4 x1 @8 62% 560 (misload, put on another 35 and immediately hit 6 more reps)
175 x6 x1 @10 77% 1050
175 x8 x1 @9 77% 1400

158

Man, my lower back was really feeling it today. I was supposed to have some deep tissue work done by a professional this past weekend, but she canceled due to snow and ice. Dead’s were ok, but I was not having fun with the pause squats. My back really needed to pop, but it wouldn’t (it usually takes more weight for that to happen).When it came to doing Stiff leg dead’s, I started thinking about grabbing my belt but decided to call it a day instead.

I will see how my lower back feels tomorrow, and I will finish up today’s skipped workout if I feel well enough. If not, it will just be a “Relaxation Day”. I was thinking that maybe 4 weeks of volume was too much, but I think it’s just fatigue and since no belts are allowed during the volume phase it manifests itself differently.

Deadlift w/bands(small)
275 x3 x1 @8 72% 825
295 x3 x1 @8 78% 885
315 x3 x1 @8.5 83% 945
335 x3 x1 @9.5 88% 1005

Pause Squats (2ct)
275 x3 x1 @8 58% 825
315 x3 x1 @8 66% 945
365 x3 x1 @9 77% 1095
405 x3 x1 @9 85% 1215

159

My back and tri’s were really tight going into tonight’s workout. Not sore, just that “well worked” feeling and moving a little slower than I want. My back felt great today, but I have to see how I am going to handle dead’s next Macro cycle. Usually, I stop pulling 2 weeks before the meet. I may pull two weeks, take off one, and pull max on the fourth. Now for this peaking cycle, it will be difficult because I have not had many regular pulls. But, all in all, it’s a plan.

Benching with bands was pretty smooth. Floor Presses on the other hand were hard as crap to unrack. I really want to get over 400 on floor press as soon as possible.

Time to go layout plans for the Intense phase…

Bench w/Bands (small)
225 x3 x1 @8 64% 675
250 x3 x1 @8 71% 750
275 x3 x1 @9 78% 825
300 x3 x1 @9 85% 900
275 x3 x1 @8.5 78% 825

Floor Press
275 x3 x1 @7.5 71% 825
315 x3 x1 @8.5 82% 945
315 x3 x1 @8.5 82% 945
320 x3 x1 @8.5 83% 960

Tate Press
40 x8 x1 @8 45% 320
50 x8 x1 @8 57% 400
60 x8 x1 @9 68% 480
50 x8 x1 @8 57% 400

Pulldowns(V-Grip)
130 x8 x1 @8 63% 1040
130 x8 x1 @8 63% 1040
140 x8 x1 @9 68% 1120
140 x6 x1 @10 68% 840

160

[quote]undesired08 wrote:
My back and tri’s were really tight going into tonight’s workout. Not sore, just that “well worked” feeling and moving a little slower than I want. My back felt great today, but I have to see how I am going to handle dead’s next Macro cycle. Usually, I stop pulling 2 weeks before the meet. I may pull two weeks, take off one, and pull max on the fourth. Now for this peaking cycle, it will be difficult because I have not had many regular pulls. But, all in all, it’s a plan.

Benching with bands was pretty smooth. Floor Presses on the other hand were hard as crap to unrack. I really want to get over 400 on floor press as soon as possible.

Time to go layout plans for the Intense phase…
[/quote]

If you want to discuss things, shoot me a PM on what you have sketched out so far.