Lofteren's Strongman Log

Training Training Logs
141

[quote]jblues85 wrote:
Still looks like you got some good work in, even for an off day. Of course like everyone here, I wish 545 deadlifts for 2x5 was an off day for me as well!! Was it your hands kind of messing with your mind a little or just one of those days you didn’t have the mojo working?[/quote]

I just didn’t have the mojo working. It was my 4th training day in a row so I think I just needed a day to rest and recoup. I’ll come back tomorrow to bench press but won’t do a bunch of accessories.

142

[quote]Loftearmen wrote:
Deadlift
135x5
225x5
315x5
405x5
495x5
545x5
545x5
510x5
510x5
510x5
[/quote]
Outstanding deadlift volume

143

[quote]
Outstanding deadlift volume[/quote]

Yea but I didn’t finish my accessories so I kinda feel like I pussed out.

Bench Press
45x20
95x10
135x5
185x5
225x5
275x5
315x5
325x5
325x5
305x5
295x5
225x10

I had to cut it short due to time constraints. I still SMOKED my pecs, delts and tris. I eve had a huge pump in my biceps.

144

Squat
135x5
225x5
315x5
405x5
455x5

My left groin muscles are having a hard time with the new wider stance but my knee feels fine. 455x5 was easy though so I’m making progress. Injuries are a bitch.)

145

Barbell Row
135x10
225x10
315x10
365x5

Pull Ups
BWx3
BWx3
BWx3

DB Row
110x10
130x10
165x10

Heavy Bag
10ish minutes straight. My kicks were landing like tucking atom bombs for some reason, especially my front leg round kick.

146

Ohp
45x20
95x10
135x5
185x3
205x3
225x3
225x3
225x3
185x5

Band pull aparts
x10
x25
x25
x25
x25

Left proximal biceps tendon is a bit enflamed so I cut it short. Lately I have felt unmotivated and have been dragging asa a little. Next week I’ll simplify my split a bit and rest more.

Mon: off
Tuesday: Squat, Pause Squat
Wed: off
Thu: Bench, Barbell Row
Fri: Deadlift, Block Pull
Sat: Front Squat, Pull Up
Sun: Delts, Arms, Calves

147

The APF is holding a meet December 6th in Orange, TX that I’m going to compete in. I’m going to bring the youth powerlofting team that I coach to compete as well.

148

This is the training cycle I put together to prepare for the meet. This will be the longest meet prep cycle I’ve ever run but it’s based on the same linear progression I always use.

149

[quote]Loftearmen wrote:
The APF is holding a meet December 6th in Orange, TX that I’m going to compete in. I’m going to bring the youth powerlofting team that I coach to compete as well.[/quote]

That’s really cool you coach a youth powerlifting team. What are the age ranges of the kids you coach?

150

[quote]jblues85 wrote:

[quote]Loftearmen wrote:
The APF is holding a meet December 6th in Orange, TX that I’m going to compete in. I’m going to bring the youth powerlofting team that I coach to compete as well.[/quote]

That’s really cool you coach a youth powerlifting team. What are the age ranges of the kids you coach?[/quote]

For powerlifting, they’re all high school kids. I tried going younger but most kids don’t have the maturity required until they’re about 14. I also teach a muay thai/judo class and the youngest kid there is 8.

151

It wouldn’t post the spreadsheet properly so I copied and pasted it here:

Tuesday

Week Squat Paused Squat
1 455x3x5 365x5x5
2 465x3x5 370x5x5
3 475x3x5 380x5x5
4 505x3x3 405x5x5
5 525x3x2 420x5x5
6 485x3x5 385x5x5
7 515x3x3 415x5x5
8 535x3x2 425x5x5
9 495x3x5 395x5x5
10 525x3x3 420x5x5
11 545x3x2 435x5x5
12 505x3x5 405x3x5
13 535x3x3 425x2x5
14 555x3x2 -
15 610x3x1 -
16 Deload -

Thursday
Week Front Squat Paused Front Squat Pull Ups
1 225x3x5 180x5x5 3 sets
2 230x3x5 185x5x5 3 sets
3 235x3x5 190x5x5 3 sets
4 255x3x3 205x5x5 3 sets
5 265x3x2 215x5x5 3 sets
6 240x3x5 195x5x5 3 sets
7 260x3x3 210x5x5 3 sets
8 270x3x2 215x5x5 3 sets
9 245x3x5 195x5x5 3 sets
10 265x3x3 215x5x5 3 sets
11 275x3x2 220x5x5 3 sets
12 250x3x5 200x5x5 3 sets
13 270x3x3 215x3x5 3 sets
14 280x3x2 225x2x5 3 sets
15 315x3x1
16 Deload

Friday
Week Bench Press Paused Bench BB Row
1 315x3x5 250x5x5 315x3x5
2 320x3x5 255x5x5 320x3x5
3 325x3x5 260x5x5 325x3x5
4 345x3x3 275x5x5 330x3x5
5 360x3x2 285x5x5 335x3x5
6 330x3x5 260x5x5 340x3x5
7 350x3x3 280x5x5 345x3x5
8 365x3x2 290x5x5 350x3x5
9 335x3x5 265x5x5 355x3x5
10 355x3x3 285x5x5 360x3x5
11 370x3x2 295x5x5 365x3x5
12 340x3x5 270x3x5 370x3x5
13 360x3x3 285x2x5 375x3x5
14 375x3x2 -
15 395x3x1 -
16 Deload -

Saturday
Week Deadlift Deficit Deadlift
1 525x3x5 395x5x5
2 535x3x5 400x5x5
3 545x3x5 405x5x5
4 580x3x3 435x5x5
5 600x3x2 450x5x5
6 555x3x5 415x5x5
7 590x3x3 445x5x5
8 610x3x2 455x5x5
9 565x3x5 425x5x5
10 600x3x3 450x5x5
11 620x3x2 465x5x5
12 575x3x5 430x3x5
13 610x2x3 455x2x5
14 630x2x2 -
15 685x1x1 -
16 Deload -

Sunday
Press Kroc Rows BB Curls
1 195x3x5, 155x5x5 3 sets 3 sets
2 200x3x5, 160x5x5 3 sets 3 sets
3 205x3x5, 165x5x5 3 sets 3 sets
4 220x3x3, 175x5x5 3 sets 3 sets
5 230x3x2, 185x5x5 3 sets 3 sets
6 210x3x5, 165x5x5 3 sets 3 sets
7 225x3x3, 180x5x5 3 sets 3 sets
8 235x3x2, 185x5x5 3 sets 3 sets
9 215x3x5, 170x5x5 3 sets 3 sets
10 230x3x3, 185x5x5 3 sets 3 sets
11 240x3x2, 195x5x5 3 sets 3 sets
12 220x3x5, 175x3x5 3 sets 3 sets
13 235x3x3, 190x2x5 3 sets 3 sets
14 245x3x2
15 255x3x1
16 Deload

Basically, I’m just using a modified block format like 5/3/1, except I’m using 5,3,2 because I don’t like doing singles and I’m modulating the intensity so that I set a calc 1RM PR for 3 weeks and then I back off one step, then I do some lightish pause work for volume and technique practice. I haven’t ever put together a template quite like this one but it seems like a sound progression to follow. If I can stick with it without missing reps I should be able to hit PR’s on all of my lifts and my total at the upcoming meet.

152

[quote]Loftearmen wrote:

[quote]jblues85 wrote:

[quote]Loftearmen wrote:
The APF is holding a meet December 6th in Orange, TX that I’m going to compete in. I’m going to bring the youth powerlofting team that I coach to compete as well.[/quote]

That’s really cool you coach a youth powerlifting team. What are the age ranges of the kids you coach?[/quote]

For powerlifting, they’re all high school kids. I tried going younger but most kids don’t have the maturity required until they’re about 14. I also teach a muay thai/judo class and the youngest kid there is 8. [/quote]

That’s great! Having a 2 year old son and a wife as a 4th grade teacher I have mad respect for people that teach/coach young kids or teenagers. Keep up the good work!

153

Noticed the 685x3 on week 15…That is heavy. How high of blocks will you be pulling from?

154

[quote]Alpha wrote:
Noticed the 685x3 on week 15…That is heavy. How high of blocks will you be pulling from?[/quote]

That’ll be 685 from the floor for 3 singles.

155

Squat
45x10
135x5
225x5
315x3
405x1
455x4 I pulled my IT band just proximal to my knee during this set. It hurt like a bitch!
455x4 Ouch
455x4 Ouch

Paused Squat
365x1 I fucking give up

I went inside and iced the shit out of it, took a bunch of Nsaids and foam rolled. It hurts pretty bad but no bruising so it’ll heal pretty quickly. I tried using a narrow stance on my first work set like I used to and that’s when it tore. Looks like I’ll be using a wide stance from here on out! This video is of my last set. The first three reps felt good but on the 4th one I felt a sharp pain in my left thigh so I didn’t try for 5.

156

Squats for Rehab
45x20
135x5
225x5
225x5
225x5
185x5
185x5
185x5
185x5
185x5

Heavy Bag
1 min/1 min offx11 rounds

157

Youre not allowed to get hurt, stop that.

158

Hope ya get better stud

159

Bench Press…Superset…Band Pull Aparts
45x20-x10
135x5-x10
225x5-x10
275x3-x10
315x5-x10
315x5-x10
315x5-x10

Paused Bench Press…Superset…Band Pull Aparts
250x5-x10
250x5-x10
250x5-x10
250x5-x10
250x5-x10

Barbell Row
315x5
315x5
315x5
315x5
315x5

Awesome training session. I benched with forefingers on the rings and I felt really strong. The 250x5x5 paused bench presses were the hardest part.

160

Squat
45x10
45x5
95x5
135x5
185x5
225x5
Bodyweightx10 I let my knees come forward like I would w/ a front squat on these to pump some blood into the it band and vastus lateralus where I am experiencing pain. .

Pull Up
BWx3
BWx4
BWx3
BWx3
BWx3

Heavy Bag Work
1 min/1 min restx11 rounds

I didn’t feel any pain in my left thigh or knee except for during the bodyweight squats and even then it was very slight. Bag work was good. I’m starting to get some irritation in my left proximal biceps tendon which is irritating. I’ll have to address it before it becomes an issue.