9/8/08
Recovery workout
Green band TKEs
3x20
Purple band tate presses
3x15
Purple band pull-aparts
3x20
Purple band upright rows
3x15
Notes: Nothing much to talk about here, just getting a little blood flow going. Normally, I’d be benching and do some upper back work, but my left elbow has been bugging me. Feels better now, but I’d rather save testing it out on the shirt work this Friday.
9/10/08
Deadlift day
Warm-up: foam roller and mobility
Sumo Reverse band deadlift (purple band)
185 x 5
225 x 3
315 x 3
405 x 3 (suit, straps down)
475 x 3
535 x 1
595 x 1 (straps up)
635 x 1
655 x 0 (straps way too tight)
655 x 1 PR
Purple band leg curls (one band per foot)
4x12
KB swings
20kgx2x12
Blue band ab pulldowns
3x12(?)
-First few sets of warm-ups were a little slow, but once I got it going the weight popped off the floor. The first set with the straps up, wore them fairly loose and the attempt was really easy; single with 635 straps were tighter, but weight came up nice and smooth. I almost got my left hand stuck on the leg of the suit. The straps were way too tight on the first shot at 655, and my head nearly exploded once I got the bar a couple of inches off the ground. Loosened 'em up a little and locking that weight out took some effort, but I got it without hitching - yay. Next week I’ll work up to my opener and that’ll be it for pulling this cycle. Pretty good session.
8/13/08
ME Bench/Shirt work
Raw bench warm-up
bar x 8
95 x 8
135 x 5
185 x 3
225 x 3
265 x 3
315 x 1
-shirt on
365 x 3
405 x 1
435 x 1 (likely opener, easy)
460 x 2 x 1
-first was ugly, second one was fast and easy
Swiss bar bench press
205 x 8
225 x 8
Bent-over rows
135x12
185x8
225x8
275x8
-We had a guest lifter today, Tom from Cary, NC, and he was nice enough to bring his swiss bar and safety squat bar. I’ve decided to do push-pull instead of full power at the meet in a couple of weeks, so I’ll shoot for decent PRs on the bench and dead. My opener will be 435 and it was easy as hell; the first shot at 460 was ugly, but I got it. I think I was out of the groove and just sort of dropped it the last couple of inches. Second time around went a lot better, felt easier than 435. I think I’ll space my attempts something like 435-465-480ish. We tried out the swiss bar and I gotta say I like it. The bar takes your lats out of the lift completely, so it becomes a tricep movement. Finished up with some barbell rows. Good session, I’m ready for the meet and feel I can total at least 1,000 on the two lifts.
9/14/08
Squat deload
SSB box squat (13" box)
bar x 8
155 x 5
245 x 5
335 x 2
355 x 2 (10-lb PR)
SSB good mornings
155 x 8
245 x 8
-Time to taper down for the meet so took it easy, and just focused on spotting/loading/coaching for Bill and Tom on their squats. I haven’t used the SSB for a long time and it was obvious because 355 for a double felt like 455. It was even harder using it for good mornings.
[quote]novaeer wrote:
9/14/08
Squat deload
SSB box squat (13" box)
bar x 8
155 x 5
245 x 5
335 x 2
355 x 2 (10-lb PR)
SSB good mornings
155 x 8
245 x 8
-Time to taper down for the meet so took it easy, and just focused on spotting/loading/coaching for Bill and Tom on their squats. I haven’t used the SSB for a long time and it was obvious because 355 for a double felt like 455. It was even harder using it for good mornings.[/quote]
pr’s while you’re deloading??? doesn’t sound like a deload to me, however, sick stuff. SSB makes everything suck more. Nice stuff nova!
[quote]scubasteve2105 wrote:
pr’s while you’re deloading??? doesn’t sound like a deload to me, however, sick stuff. SSB makes everything suck more. Nice stuff nova![/quote]
Thanks. It was only a PR because I haven’t used the thing since last year some time. I could’ve done more but there was no reason to wreck my body so close to the meet.
9/15/08
Active Recovery work
-All exercises done w/ purple bands
Lat pulldowns
3x15
Face pulls
3x15
superset w/
Tricep pushdowns
3x15
Band pull-aparts
3x15
superset w/
Band tate press
3x15
TKEs
2x30
9/18/08
Deadlift prep
135 x 5
225 x 3
315 x 1
365 x 1 (straps down)
415 x 1
465 x 1
495 x 1 (straps up)
Purple band leg curls
3x12
Ab pulldowns
3x12
-Last chance to deadlift. Worked up to opener and tried finding the proper way to set up velcro straps for the first attempt.
I think I got it figured out; 495 was really easy, but I want to make sure I get the lift in at the meet. Light squat and bench on Saturday, then just do some light assistance stuff on Monday and Wednesday to stay fresh.
9/20/08
Squat/bench
Free squat
bar x 10
145 x 6
195 x 5
235 x 5
Box squat (1" below parallel)
235 x 2 x 5
Bench press
bar x 10
135 x 5
185 x 5
225 x 5
285 x 1
Reverse band bench (blue band)
315 x 5
365 x 5
405 x 3
435 x 1
-Last real session before the meet next weekend. I just took some easy squats to keep the hips loose. One the bench I just did whatever was on the bar when Bill was warming up to his opener. Instead of getting into the shirt I just decided to do reverse band with the blues, as that is pretty much a 1:1 ratio to my shirted bench. I worked up to my opener and stopped - it was really easy so that’s reassuring. Feeling good for the meet.
Meet report
First State Power Frenzy
Weighed in at 218.9 last night (220 open); got back up to 227 by meet time
Push-pull
Bench: Sz 54 Metal Pro
First attempt: 435 good
2nd attempt: 465 good (10-lb PR)
3rd attempt: 480 good (25-lb PR)
Deadlift: Sz 52 Metal Pro DL suit
1st attempt: 500 good
2nd attempt: 530 good (5-lb PR)
3rd attempt: 550 good (25-lb PR)
2-lift total: 1030 lbs
Notes: I’d say I had a pretty good day, managed to get all my lifts in hit the goals I had set beforehand. Bill had a fantastic day, but I’ll let him tell it. Felt kinda weird not squatting. Bench warm-ups felt nice and strong. Opener was a little sloppy on the descent, but the press was quick and easy. Second attempt felt much smoother and popped up at a respectable pace. Funny enough I’ve never gotten a 3rd attempt in prior meets. The bar felt pretty heavy when I received the hand-off, but I held it for about a second just to make sure I didn’t freak out. Stayed nice and tight, controlled it really well, got the press call and about halfway up my form felt a little off but I still muscled it up. It was a good choice of weight. Five more pounds might have gone up, but I’m not sure 10 pounds would have.
Deadlift bar we had for warm-ups was AWFUL. No flex and the knurling was sharp as a Ginsu knife. Opener was easy, as it should’ve been. Second attempt w/ 530 was a little slower, but not bad at all. I’ve been trying to get 550 for awhile now and finally got it. I watched the video and am pretty sure I had at least another 10# or so on the platform for the deadlift. I’m happy with my performance. Kate Baird’s meets are always good and there were a few strong lifters there today, including Jon Rock who totaled 2025 @ 198.
[quote]novaeer wrote:
Meet report
First State Power Frenzy
Weighed in at 218.9 last night (220 open); got back up to 227 by meet time
Push-pull
Bench: Sz 54 Metal Pro
First attempt: 435 good
2nd attempt: 465 good (10-lb PR)
3rd attempt: 480 good (25-lb PR)
Deadlift: Sz 52 Metal Pro DL suit
1st attempt: 500 good
2nd attempt: 530 good (5-lb PR)
3rd attempt: 550 good (25-lb PR)
2-lift total: 1030 lbs
Notes: I’d say I had a pretty good day, managed to get all my lifts in hit the goals I had set beforehand. Bill had a fantastic day, but I’ll let him tell it. Felt kinda weird not squatting. Bench warm-ups felt nice and strong. Opener was a little sloppy on the descent, but the press was quick and easy. Second attempt felt much smoother and popped up at a respectable pace. Funny enough I’ve never gotten a 3rd attempt in prior meets. The bar felt pretty heavy when I received the hand-off, but I held it for about a second just to make sure I didn’t freak out. Stayed nice and tight, controlled it really well, got the press call and about halfway up my form felt a little off but I still muscled it up. It was a good choice of weight. Five more pounds might have gone up, but I’m not sure 10 pounds would have.
Deadlift bar we had for warm-ups was AWFUL. No flex and the knurling was sharp as a Ginsu knife. Opener was easy, as it should’ve been. Second attempt w/ 530 was a little slower, but not bad at all. I’ve been trying to get 550 for awhile now and finally got it. I watched the video and am pretty sure I had at least another 10# or so on the platform for the deadlift. I’m happy with my performance. Kate Baird’s meets are always good and there were a few strong lifters there today, including Jon Rock who totaled 2025 @ 198.[/quote]
6 for 6, you animal! Good stuff nova, congrats on the prs!!! any video to post???
[quote]novaeer wrote:
Meet report
First State Power Frenzy
Weighed in at 218.9 last night (220 open); got back up to 227 by meet time
Push-pull
Bench: Sz 54 Metal Pro
First attempt: 435 good
2nd attempt: 465 good (10-lb PR)
3rd attempt: 480 good (25-lb PR)
Deadlift: Sz 52 Metal Pro DL suit
1st attempt: 500 good
2nd attempt: 530 good (5-lb PR)
3rd attempt: 550 good (25-lb PR)
2-lift total: 1030 lbs
Notes: I’d say I had a pretty good day, managed to get all my lifts in hit the goals I had set beforehand. Bill had a fantastic day, but I’ll let him tell it. Felt kinda weird not squatting. Bench warm-ups felt nice and strong. Opener was a little sloppy on the descent, but the press was quick and easy. Second attempt felt much smoother and popped up at a respectable pace. Funny enough I’ve never gotten a 3rd attempt in prior meets. The bar felt pretty heavy when I received the hand-off, but I held it for about a second just to make sure I didn’t freak out. Stayed nice and tight, controlled it really well, got the press call and about halfway up my form felt a little off but I still muscled it up. It was a good choice of weight. Five more pounds might have gone up, but I’m not sure 10 pounds would have.
Deadlift bar we had for warm-ups was AWFUL. No flex and the knurling was sharp as a Ginsu knife. Opener was easy, as it should’ve been. Second attempt w/ 530 was a little slower, but not bad at all. I’ve been trying to get 550 for awhile now and finally got it. I watched the video and am pretty sure I had at least another 10# or so on the platform for the deadlift. I’m happy with my performance. Kate Baird’s meets are always good and there were a few strong lifters there today, including Jon Rock who totaled 2025 @ 198.[/quote]
Good lifting. Going three for three on deads is tough.
[quote]scubasteve2105 wrote:
6 for 6, you animal! Good stuff nova, congrats on the prs!!! any video to post???[/quote]
I was able to get my own for the bench, but I do have all 3 dead attempts. I’ll try to get those from my training partner’s camera this week some time. The meet director did have a professional videographer and photographer there; so at some point these will end up on here when they become available.
Here are videos of my deadlifts. I must say how good I like in black…very slimming.
great job…
gear whore:)
10/6/08
Bench press
bar x 10
95 x 8
135 x 5
175 x 5
205 x 2 x 4
235 x 3 x 3
Squat
bar x 8
145 x 5
225 x 5
255 x 2 x 4
305 x 3 x 3
Blast strap push ups
3x10
Good mornings
175 x 3 x 5
-Just to kick start the new training cycle I decided to run a quick one-week Sheiko beginner’s cycle in order to get my conditioning up a little bit. Call me an out-of-shape wuss, but I was actually a little winded by the end of the session. Bench sets were easy. My raw squat is a bit of a mess right now. All the reps were easy, but the groove just felt off. A few weeks and it should be fine, I just need to de-program my form and remember the briefs aren’t there to stop me.
10/13/08
Week 1 of 5/3/1
Floor press (pinky on ring)
bar x 10
135 x 5
185 x 5
245 x 3
265 x 3
285 x 3
Blast-strap pushups
BW x 3 x 15
Purple band face pulls
3x20
Notes: First day of 5/3/1 program a la Jim Wendler. I’m starting off with the 3-rep day instead of 5 so I can wave the load heavy-moderate-heavy-light, instead of 5RM-3RM-1RM-deload. The top set of 285x3 was intentionally easy as I took Jim’s advice to pick a conservative max. Pushups and face pulls got a good pump going. Decided to keep it down to 3 exercises for now, possibly add a 3rd assistance lift next time. I know just about everything will work for a time if you apply yourself correctly, but I think this might prove to be a good program.
10/15/08
Deadlift (Week 1, day 2)
Conventional deadlift
135 x 5
225 x 5
315 x 3
365 x 1
405 x 3
430 x 3
455 x 3
KB swings
20kg x 3 x 20
Straight-leg situps
3x15
Notes: Geez, I hate pulling from the floor for reps. I’m basing this off a raw max of 500 even though I’ve done that for a fairly easy double, but since I’m not akin to reps from the floor conservative is better than overzealous. I got all the reps just fine, so I think I picked a good number. I’m sure my back will be sore tomorrow and the KB swings only added to the punishment.
10/17/08
Week 1, day 3 of 5/3/1
Yo, how much ya bench night
Bench press (pause on each rep)
bar x 10
95 x 8
135 x 5
185 x 5
250 x 3
270 x 3
285 x 6 (rep PR of some kind)
OH KB press (bottoms up)
16kg x 20;20kg x 20,16,13
Lat pulldowns (bar w/ choked blue bands)
3x12
Notes: I used a wide grip on bench, but I think for now I’ll focus on using pinky on rings grip. I would’ve been able to get more reps, but a piece of dust or something got in my eye right as I started the 6th rep.
Made it a little difficult to concentrate. My shoulders were on fire from the KB presses and lats got a good burn doing the pulldowns.
10/20/08
5/3/1 Week 2 Day 1
Squat day
Free squat
bar x 10
105 x 5
145 x 5
195 x 5
235 x 3
265 x 5
285 x 5
305 x 8
Zercher step-ups
105 x 12
145 x 2 x 10
Blast strap fallouts
BWx3x8
Notes: I’m starting off very conservative with my raw squat since I’ve never really focused on it. I also bought a pair of Adidas Ironwork II’s and used them for the first time. Squatting to depth w/ a closer stance was a helluva lot easier and all the reps felt solid.
I could’ve done 10 reps on the last set, but I decided to stop at 8 since I got way forward on one of the reps and it threw me off a bit. Zercher step-ups were brutal and the fall-outs are always an ass-kicker.