Everyone has an off day once in a while!
Sunday, July 25
Standing Press:
Bar X 5
70 X 5
95 X 4
115 X 3
135 X 4
135 X 3
95 X 3 X 5 / Chinups BW 5 X 5
Rolling Tricep Ext Overhead Rope Ext
35 18 X (5 5) X 4
DB Curls Cable Curl
35 10 X (5 5) X 4
I’m not at all following any plan. This became a vertical pressing/arms day. i felt good doing it though. i think i need to do some heavy squatting tomorrow.
Monday, July 26
Squat:
Bar X 5
135 X 5
225 X 4
275 X 2
295 X 2
315 X 1
340 X 1
365 X 1
385 X 1
405 X 1 (belt only PR!)
Hack Squat 270 X 5 X 4
Good Mornings 225 X 5 X 4
Hang Clean 135 X 8
It was a nice, easy squat day, but i decided to go for a heavy single at the last minute. 405 X 1 is a PR for me because I did it in only a belt today! no wraps, sleeves, anything. It frankly felt easier than my 435 deadlift last week. in fact, i think i may have had more in me.
ESR.
Wednesday July 28
Bench:
155 X 3 X 8 +minis
Rows:
135 X 8 X 8
Sunday August 1
Machine Press (vertical handles) + Clap Pushups + Machine Press (horizontal handles)
XX + BW + XX (4 sets)
Cable Row + Mini Band Row + Lat Pulldown
XX + BW + XX (4 sets)
Cable Curl + Mini Band Curls + Tricep Rope Ext + Tricep Band Ext + pushdowns
(3 sets)
couldn’t get out today… but made use of the shitty little gym at my place. Squats tomorrow! happy pump!
okay so i haven’t been logging much but here’s this weeks highlights:
Monday Squats:
up to a 352 triple
Wednesday Bench:
up to a 242 single
Friday deadlifts:
up to 455 X 4 (PR+2)
so pretty good, but now my back is sore as shit.
trying to just fish oil, stretch, swim, eat, recover…
Wednesday, August 11
Bench:
Bar X 5
95 X 4
135 X 3
185 X 3
195 X 3
205 X 3
215 X 3
225 X 3
DB Bench + Chest supported Row:
90 X 5 + 115 X 6 for 4 sets
BW Chins X 10 X 2
Tricep Rope Ext:
22? X 12 X 3
Felt pretty easy benching 225 for a triple- it was fast and stable. I am thinking of measuring my 1 RMs in a “mock meet” this weekend, maybe take some video. after this week, i’m going on a cutting diet for about a month so i can see some hawt abz. no seriously, i just feel fat and would like to lean out a bit before eating like crazy and maybe putting on some lower body muscle.
Saturday, August 14
So, my freaking HD flip died and won’t turn on. No videos today, but I decided to max all three lifts:
Squat: Warm up followed by:
374, 407, X429
Bench: WUFB:
220, 242, 253
Deadlift:
429, 451, X462
Therefore: SQ 407 BP 253 DL 451
BW 171, total 1111.
I was real tired by the time deadlifts came around… its interesting how my gym lifts are much more individually than when i max all three like in a meet. okay back to the drawing board for a training plan.
Tuesday, August 17
Squats:
Bar X 5
132 X 4
220 X 3
264 X 2
308 X 1
352 X 3
Deadlifts:
132 X 5
220 X 3
308 X 3
GHR:
BW X 8 X 3
Easy day. Time to get serious, team! RAW United Armed Forces Open 2010! September 11, and i’m going to take part in it “by video”. Won’t count for a record or anything, but it’ll be fun. Remote PL!
Peace in the middle east
Saturday, August 21
Yoga 1.5 hrs
GPP: walk 0.5 hrs + deadlift 242 for reps (25 reps before i decided it was a waste of calluses)
ESR.
Wednesday, August 25
Bench: work up to 242 X 1 X 3
DB Press: 90 X 5, 95 X 5, 100 X 5 X 2
DY Row: 70 X 15 X 4
Yoga
Squatted 374 X 1 on monday, felt easy.
I have no program, i don’t know what’s going on but i’m going to be lifting against Eric Talmant in about two and a half weeks. erm…
Here’s the breakdown:
SQ: 365/390/410
BP: 225/245/X255
DL: 410/445/X460
1100@163
RAW United Armed Forces Championships… it felt good before lifting, but i was a little nervous about lifting by video for some reason. I ended up dive bombing my squats- almost ATG on the third attempt. this might have gotten me tired for bench and DLs where i missed by third on both.
I realise that my DLs have been suffering lately. i need to increase my breaking off the ground strength and do more deficit work, keep my hips healthy. also i need more bench- maybe more tricep and more chest, more everything!
Sunday, September 12
Military Press:
work up to 115 X 5 X 3
Chest supported Row + close grip incline press:
work up to 135 + 115 for 5 reps
Flat DB press:
work up to 90 X 8
Rolling tricep Ext:
work up to 40 X 5
Easy BITS workout- back in the saddle.
[quote]bearshark wrote:
Here’s the breakdown:
SQ: 365/390/410
BP: 225/245/X255
DL: 410/445/X460
1100@163
RAW United Armed Forces Championships… it felt good before lifting, but i was a little nervous about lifting by video for some reason. I ended up dive bombing my squats- almost ATG on the third attempt. this might have gotten me tired for bench and DLs where i missed by third on both.
I realise that my DLs have been suffering lately. i need to increase my breaking off the ground strength and do more deficit work, keep my hips healthy. also i need more bench- maybe more tricep and more chest, more everything![/quote]
Nice work and great effort. That 3rd squat attempt was really well done. You looked really fatigued deadlifting, how long did you have between squat and deadlift??
[quote]mrodock wrote:
Nice work and great effort. That 3rd squat attempt was really well done. You looked really fatigued deadlifting, how long did you have between squat and deadlift??[/quote]
Matt,
What’s up buddy? long time no see.
that third squat was just too deep, so it took a lot of effort to get it up… glad i stuck with it, but it might also have tired me out a little. my hips were tired during the deadlift… that was pretty pathetic when my first attempt didn’t fly up super super fast like i was expecting it to.
I probably had an hour and fifteen minutes between squat and deadlift. I noticed a few things with doing this digital format-
- there are no other lifters, so it’s just as long as you want to rest between attempts and lifts. I tend to move too quickly, so enforcing a rest period is probably a good idea.
- doing these lifts in a commercial gym is challenging as the atmosphere is more stylista than say, metroflex.
- i squatted deep in order to leave no doubt about depth for judging. my problem now is squatting too deep, which i don’t seem to have in a live meet.
[quote]bearshark wrote:
[quote]mrodock wrote:
Nice work and great effort. That 3rd squat attempt was really well done. You looked really fatigued deadlifting, how long did you have between squat and deadlift??[/quote]
Matt,
What’s up buddy? long time no see.
that third squat was just too deep, so it took a lot of effort to get it up… glad i stuck with it, but it might also have tired me out a little. my hips were tired during the deadlift… that was pretty pathetic when my first attempt didn’t fly up super super fast like i was expecting it to.
I probably had an hour and fifteen minutes between squat and deadlift. I noticed a few things with doing this digital format-
- there are no other lifters, so it’s just as long as you want to rest between attempts and lifts. I tend to move too quickly, so enforcing a rest period is probably a good idea.
- doing these lifts in a commercial gym is challenging as the atmosphere is more stylista than say, metroflex.
- i squatted deep in order to leave no doubt about depth for judging. my problem now is squatting too deep, which i don’t seem to have in a live meet.[/quote]
I’m just plugging away trying to get stronger!
Yeah, it definitely showed there wasn’t much time between squat and deadlift. You obviously have to figure out what works best, but I would say at a minimum 45 minutes break after squat, 30 minutes break after bench. This should put you more in line with 2 hours between squat and deadlift attempts. Make sure to eat something between attempts, something like a finibar or two. I don’t know that you have to make big changes with the deadlifts, just looks like you had very little gas. Also I’m starting to think about trying some caffeine before I deadlift at a meet, deadlifts need a little extra fire power or something.
You really have to create the atmosphere in your head!
I think your third squat was absolutely perfect depth. Below parallel, without a doubt you hit depth, but not too deep. You might consider throwing in some pause olympic squats or something to build a little reserve power in the hole, they’ll carry over to sumo deadlifts as well. Keep fighting!
Been away for almost 2 months from this forum, had some changes happen-
in my annual medical, some of my numbers were a lot higher than I had expected (and not in a good way), so i took some time off to just do whatever i wanted training wise, eat less and switch up my diet. i now walk around at 167-9 rather than 175-8.
I’m now eating a lot less protein than before and a lot more fat, seen a good change in body comp and it feels good walking around slightly lighter too.
I finally feel ready to hit the weights again in the pursuit of strength, so it’s back to Wendler, doing 3/5/1.
Sunday November 7: Military 115 X 7 assistance
Monday November 8: Sumo: 375 X 6
been away too long.
i was away for work a lot, and in some rather tricky places as far as working out is concerned, so my program is all shot to hell.
to make things even more exciting, i strained my lumbar back three days ago doing some light shitty deadlifts. bit of tightness and walking around with a downward tilted pelvic floor, definitely laying off the weights for a couple of days… foam rolling a bit of bodybuilding type workouts to get the blood flowing.
so… no new PR, no new amazing feats of strength.
just plugging away.
Good to see you back… sucks to hear about your back, but it doesnt sound to bad.
Hope you recover soon and get some PR’s.