bar x 8
105 x 5
145 x 5
275 x 3 (briefs)
325 x 3
365 x 5 (no belt)
395 x 3 (NB)
435 x 3 (belt) 475 x 3 (rep PR)
395 x 5 (NB)
Reverse crunches
3x12
-Breaking in new briefs today. Suckers took about 15 minutes to get on and unfortunately tore Bill’s hands up a bit. Next time should go on easier with all the reps I did today. I was able to get down to parallel on all the reps, but where the legs were so tight I started to have a little trouble by the time the set with 475 came around. The third rep was a lot harder than it needed to be, but I’m pretty sure it’s because I lost my air.
My plan is to try and stick with it next week, but I’ll probably add some wraps as my knees were getting a little achy. Not tight because I hate a tight wrap unless it is for a meet. I really didn’t want to do that last set without the belt, but sucked it up and went for it. I was exhausted by the 4th rep, but none of them were grinders by any stretch. Good session.
Notes: I’m going to try something different for bench. Details to follow later. All the sets w/ 235 were easy, but in all honesty pausing all 6 reps on the last set made it a lot harder than I thought it would be. I’ll be cutting back on the assistance work on ME day so I’ll do a little extra on Mondays. By the end of it all had a huge pump going in my upper back, tris and shoulders. Good stuff.
Reverse band sumo pulls (purple bands from top of 7’ rack)
185 x 5
225 x 3
315 x 3
365 x 3 (suit, straps down)
405 x 3
455 x 3
495 x 1
525 x 1
555 x 1
575 x 1 590 x 1 (baseline)
-straps up
495 x 2 x 1 (just testing out straps)
Band leg curls
4x12
Barbell suitcase deadlifts
155x3x6
Blue band ab pulldowns
3x15
Notes: The setup on the bands lopped about 100 pounds or so off the bottom of the lift and 60 or so at lockout. I don’t concern myself with those things, but I just throw it out there for those who are interested. First time pulling sumo in the Ace and gotta say that it feels awesome. The suit seats well so it was easy to get the knees pushed out and it gave a good pop off the floor even with the straps down. The only difficult set was the last one with 590 and when Bill reminded me to push the hips through and squeeze the cheeks lockout was smoother. I wanted to go to 600, but decided to end on a good note.
I tested the suit with the straps up with 495 and it was just ridiculous. It literally felt like there was no weight on the bar. Suitcases were fun. Really tax the grip and hit the obliques hard. Good session.
Reverse band sumo pulls (purple bands from top of 7’ rack)
185 x 5
225 x 3
315 x 3
365 x 3 (suit, straps down)
405 x 3
455 x 3
495 x 1
525 x 1
555 x 1
575 x 1 590 x 1 (baseline)
-straps up
495 x 2 x 1 (just testing out straps)
Band leg curls
4x12
Barbell suitcase deadlifts
155x3x6
Blue band ab pulldowns
3x15
Notes: The setup on the bands lopped about 100 pounds or so off the bottom of the lift and 60 or so at lockout. I don’t concern myself with those things, but I just throw it out there for those who are interested. First time pulling sumo in the Ace and gotta say that it feels awesome. The suit seats well so it was easy to get the knees pushed out and it gave a good pop off the floor even with the straps down. The only difficult set was the last one with 590 and when Bill reminded me to push the hips through and squeeze the cheeks lockout was smoother. I wanted to go to 600, but decided to end on a good note.
I tested the suit with the straps up with 495 and it was just ridiculous. It literally felt like there was no weight on the bar. Suitcases were fun. Really tax the grip and hit the obliques hard. Good session.[/quote]
bar x 10
95 x 8
135 x 5
-added bands
135 x 5
185 x 3
225 x 1
-added boards
255 x 3
285 x 3
315 x 3 (baseline PR)
Shirted bench (left bands on)
315 x 3
-added dbl mini bands (total tension at top = a lot)
315 x 3 x 1
Notes: Decided to pair the monster minis up with the 3-board to really hit the lockout hard. The top set with 315 for a triple wasn’t an all-out max, but the third rep was ugly enough that I decided to cut it there and throw on my old shirt.
Since the shirt is old and one size too big I can touch with just about anything. First set with 315 and dbl monster minis was really easy so for fun I put on a pair of doubled minis. That was a bit of a shock to the system when I took the bar out with all the band tension.
I just did three singles, but to be honest I could’ve done 3 sets of doubles but with the oodles of tension I just ventured on the safe side. My upper back and triceps are really feeling it right now. My hands hurt a bit as well. Good session. No true PRs to speak of, but felt nice to get back in the shirt and lift some weight.
Free squat
…
235 x 3 (put on Viking briefs)
325 x 3
375 x 1
415 x 1 (belt)
465 x 1
505 x 1
-wrapped knees w/ old Metal 2m blacks 555 x 1 (cheap and easy 30-lb PR)
Close stance low box squats, 150% RAAAAWWWW
255x2X6
Lying leg raises w/ mini band around feet
2x12
Notes: I’m not really hitting my squat very hard this training cycle, but it still feels like I am making progress with it. The top single with 555 was smooth and easy - I’d put it about 90-95% effort - so I could’ve conceivably tripled it. I was going to add some more weight for a heavier single (like 600), but just decided to bag that PR and move on. The last time I took a max with briefs and knee wraps was about a year ago, so this is perhaps the gayest PR ever :P. The leg raises w/ a mini band were rough, really had the abs on fire. Pretty good day.
-worked up to 275x4 w/ 2 sets of chains; didn’t feel steady after the first set so quit pressing and just did some easy assistance work
Reverse band bench row (blue band)
4x12
Lat pulldowns
3x12
Bottoms-up KB press
16kgx3x15
Purple band tate press
3x15
Notes: Followed my own advice and just bagged the benching after my first set. Looking back on my training I’ve gone pretty much nonstop hard and heavy for about 6 weeks. I didn’t even realize it, but when 275 and a couple pairs of chains felt heavy off the 2 board that was all I needed to know.
Decided assistance work was all I needed on this day, and just save the benching for ME day. In fact, I’ll probably keep Mondays as a pure assistance day for the rest of the training cycle and focus on bench shirt and heavy board work on Thursdays. Managed to rescue this day from the garbage heap.
135x5
+chains x 5
225x3
275x3
315x3
-suit, straps down
365x3
405x3
475x1
-straps up
495x1 (stumbled) 515x1 (baseline)
-slight hitch at top, but it’s a gym lift
Seated good mornings
145x5x10
Romanian DLs
225x3x15 (last two sets done sumo - wow, the burn)
Side bends (20kg+16kg KB)
3x10
Notes: Pretty good day with the sumo pulls. The last set with the straps down was really easy until my left hand got caught on the suit material. It happened again on the first straps up set @ 495, but I locked it out and when I went to let the bar down my hand got snagged and caused me to slip and fall backward. Klutz!!
My shoulders got a little forward on 515 and had to do a subtle hitch to get that last freakin’ inch of lockout. It’s a gym lift, so what the hell. Also, once I put the baby powder on my legs the bar should glide up a lot better.
Overall, I’m surprised how hard pulling from 2" blocks w/ chains really was. My form was a bit off, but the strength is there and if I keep at it sumo is going to work well.
135x5
+chains x 5
225x3
275x3
315x3
-suit, straps down
365x3
405x3
475x1
-straps up
495x1 (stumbled) 515x1 (baseline)
-slight hitch at top, but it’s a gym lift
Seated good mornings
145x5x10
Romanian DLs
225x3x15 (last two sets done sumo - wow, the burn)
Side bends (20kg+16kg KB)
3x10
Notes: Pretty good day with the sumo pulls. The last set with the straps down was really easy until my left hand got caught on the suit material. It happened again on the first straps up set @ 495, but I locked it out and when I went to let the bar down my hand got snagged and caused me to slip and fall backward. Klutz!!
My shoulders got a little forward on 515 and had to do a subtle hitch to get that last freakin’ inch of lockout. It’s a gym lift, so what the hell. Also, once I put the baby powder on my legs the bar should glide up a lot better.
Overall, I’m surprised how hard pulling from 2" blocks w/ chains really was. My form was a bit off, but the strength is there and if I keep at it sumo is going to work well.[/quote]
Sumo RDL’s are rough!!! But nasty in a good way!!! Definitely keeping those in my assistance rotation. Nice work nova.
bar x 10
95 x 10
135 x 8
185 x 5
225 x 5
-add 2 chains per side
225 x 5
275 x 3 315 x 2 (baseline)
315 x 1
-didn’t realize I left 3rd chain/side from Bill’s set
-Decided to pick up with the 2-board bench that I abandoned on Monday and go a little heavier. I was supposed to get 3 reps on the first go-round with 315, but I was too damn slow on the negative and flattened me out. Came back to do a couple of singles, but forgot that we had added another set of chains on. I guess that’s why it felt heavier.
With the shirt work, this is the last time I’ll be using my old loose Metal Pro. Still, wanted to practice some reps cranking down the shirt as much as possible since that’s when I’ve had the most trouble controlling the bar path.
Really had the shirt jacked down on the last set and it took a lot of patience to get the bar to touch. Weight blasted up all 3 reps. I was going to add another pair of chains but my forearm was starting to hurt. Back off on bench next week then hit the shirt work hard last 3 weeks before the meet.
145 x 5
195 x 5
235 x 5
285 x 3
325 x 3
375 x 3 (loose briefs)
415 x 3
465 x 3
505 x 3 (14" box)
505 x 3 (13.25")
505 x 3 (12.5")
415 x 2 x 8 (12.5" box)
TKEs w/ purple band
3x20
Notes: Bit of a back-off in terms of intensity, but kept the volume up. I used my old Viking briefs just for a little hip protection. They’re loose enough that they slide right on like a pair of boxers. At the top set w/ 505 I pulled a mat away with each successive set and ended up down on a 12.5" box. None of the reps were overly tough, but provided just enough strain to remind me there was some weight on my back. The last two back-off sets sucked; kept the briefs on but took off the belt. TKEs made the knees feel better and put a big ol’ burn in the quads.
145 x 5
195 x 5
235 x 5
285 x 3
325 x 3
375 x 3 (loose briefs)
415 x 3
465 x 3
505 x 3 (14" box)
505 x 3 (13.25")
505 x 3 (12.5")
415 x 2 x 8 (12.5" box)
TKEs w/ purple band
3x20
Notes: Bit of a back-off in terms of intensity, but kept the volume up. I used my old Viking briefs just for a little hip protection. They’re loose enough that they slide right on like a pair of boxers. At the top set w/ 505 I pulled a mat away with each successive set and ended up down on a 12.5" box.
None of the reps were overly tough, but provided just enough strain to remind me there was some weight on my back. The last two back-off sets sucked; kept the briefs on but took off the belt. TKEs made the knees feel better and put a big ol’ burn in the quads.[/quote]
definitely backed off the intensity but the volume more than made up for it. nice stuff nova, how long till the meet??? When are you going to start peaking/de-loading???
definitely backed off the intensity but the volume more than made up for it. nice stuff nova, how long till the meet??? When are you going to start peaking/de-loading???[/quote]
The meet is set for Sept 27th. I usually try to hit my last heavy lifts two weeks before and work up to openers on everything (except deads) the week prior.
I’m not really pushing the squat hard this time so I will probably go no higher than an opener in the lead up; hopefully I can get a session in at my old training partner’s house - he has a Crepinsek rack w/ mono attachment.
My target lifts for the meet are 650-485-550. If it goes really well on the squat and bench I could squeeze out a little more and get that 1700 total.
Notes: I’m going to follow Prilepin’s table as a guideline on bench days, as I’ve been too inconsistent with the loading. I’m not going to be married to it - just as a guideline. All the pauses were easy, but they were meant to be since I’m using about 65% of a 345 raw bench guesstimate. Got a good pump from all the upper back, shoulder and tricep work. If you have access to KBs, I recommend trying the bottoms-up presses -they’re awesome.
bar x 8
105 x 5
145 x 3
195 x 2 (+bands)
235 x 2 (loose-as-hell briefs)
325 x 2 x 2
345 x 2 x 2
365 x 2
415 x 2 (totally meaningless PR)
-left briefs on
Sumo speed pulls (against quad minis)
worked up to 275x4x1
Romanian DLs (dbl looped, dbl minis)
275x3x8
Standing ab pulldowns w/ blue band
4(?)x15
Notes: We tried using squatting w/ 2 pairs of dbl minis, but the tension was just too much for Bill and I was also afraid one of my old minis was going to snap - wouldn’t have been good at all. All the speed sets were good and form was spot on. The top set with 415 was just a chance to get a semi-heavy box squat in since I’ll be out of town this weekend.
The band tension on the speed pulls was crazy - nothing at the start then bam at mid-shin, there’s a brick wall. If I had to guesstimate it’s probably a bit over 200# at lockout. RDLs kicked my ass. Good session. Bench tomorrow night then a good long weekend.
bar x 5 (w/ quad minis)
95 x 5
135 x 3
185 x 3
-took bands off, right elbow and shoulder were screaming
185 x 3
225 x 3
275 x 3
315 x 2 x 1
-had to stop, elbow was just not cooperative today
:added 4 board
315x5
-nope
Piston presses w/ monster minis
4 x a whole lotta reps
Concentration curls
16kg KB x 3 x 10
Notes: Just not a productive day, for me or my training partner. Using the bands on the floor press was just a bad idea as it really prompted a flare-up in tendonitis and all-around achiness in the elbow and shoulder.
Taking them off helped alleviate it a bit, but once I got up to 315 I had some trouble. Freakin’ pathetic. I just added a 4-board and did a quick set of five. The pistons really helped and so did the concentration curls.
Blah, I haven’t had one of these days for a long time, so it was only a matter of time. A little frustrating, but I know they happen and you just have to move on. I’m taking Monday off from pressing and will come back and hit the shirt work hard next Thursday.
Notes: I haven’t pulled heavy raw from the floor in a long time - a really long time. The first two reps weren’t too tough, but the freakin’ bar rolled away from me and well stiff-legging the weight just wasn’t happening. Kind of annoying, but I know if I had taken the time to set up properly it wouldn’t have been a problem. Overall, figure I was good for another 30 pounds, so my raw conventional pull has improved a bit. Pretty good session.
bar x 8
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
-shirt on
365 x 3 (touch)
405 x 2
435 x 1 (2nd one flew back over face, oops)
-adjusted the shirt
405 x 2
-changed into old shirt
315 x 3 (just to get the feel)
405 x 2 x 3
-stopped there, arms were trashed
Notes: I don’t know what the deal is, but my size 52 shirt just doesn’t have any pop to it at all. Only used it for 1 meet and it felt fine back then.
It’s tight, but not extreme and the groove should be the same as the size 54 I’ve been using for so long. The miss on the 2nd rep with 435 was just a lapse in concentration. I forgot to turn my elbows out and of course the bar flew back.
You can laugh at things like that when the safety pins do their job. I dropped the bar weight a little for some form work, but still didn’t feel right. I put the 54 on and everything was fine. All the reps with 405 flew up (as they should with such a light weight), even with some brief pauses on every rep.
Not sure what I’m going to do for the meet. I might give the 52 one more try, and if it doesn’t feel like it will work just stick with the old 54. I know I can at least get 465 out of the 54, which would still be a modest PR. Decisions, decisions.
bar x 8
145 x 5
195 x 3
235 x 3
325 x 2 (briefs)
375 x 2
415 x 1
465 x 1
505 x 1 (straps down)
-straps up
575 x 1 (easy, but a little slow)
Went back home and did:
Reverse crunches
3x12 (statically held at top for 3 seconds)
Notes: Working up to something in the neighborhood of my opener. Went without knee wraps, figuring if the lift is easy enough without them there shouldn’t be an issue. The squat was more than deep enough, but it wasn’t particularly fast.
My suit is pretty old and stretched out plus to be honest at least a size too big, so even with the straps up it isn’t giving me much. Since I know the groove of this suit in my sleep I might consider testing out the Ace over the last two sessions before the meet.
After the squats were done I went home and did a few sets of reverse crunches and held them at the top a few seconds - abs were a burnin’. Pretty good day.