12/3/08
Cycle #3 Wk 1 Day 2
Reverse band deadlift (average band)
135 x 10
185 x 8
225 x 5
275 x 5
315 x 3
365 x 3
415 x 3
470 x 6 (rep PR)
Snatch-grip deadlifts
225x4x8
Ab pulldowns
4x12
Notes: Not a lot on paper, but my back was toast when all was said and done. The snatch-grips were easy yet pretty tiring, even with only 225 on the bar. I’ll bump it up to 275 next time. Good session.
12/5/08
Cycle #3 Wk 1 Day 3
Foam press
bar x 10
95 x 8
135 x 6
185 x 6
225 x 5
-added 1/2 foam roller
245 x 3
275 x 3
315 x 3
Plate raise (45#)
3x15
Green band pushdowns
4x15
Concentration curls
2x10;1x8
Notes: I’ve been fighting a cold the past couple of days and I haven’t had much of an appetite so I was operating on far too few calories. Plus my entire back is sore as hell from deadlifts on Wednesday, so I just couldn’t keep my back tight on the bench.
On the last set I stopped at three for some reason and then realized I was supposed to keep going after I had already let the bar drift halfway back to the J-hooks. Needless to say trying to do more reps wasn’t going to work out too well. Sometimes you’ve just got to know when to fold 'em.
12/10/08
Cycle #3 Wk 2 Day 2
Reverse band floor press (purple bands)
95 x 10
135 x 10
185 x 8
225 x 5
245 x 5
280 x 5
315 x 9 (rep PR)
-added 4-board
315x5
335x5
355x5 (PR)
Barbell curls
3x10
Notes: Skipped Monday trying to get over a cold. Still had a hint of it today, but didn’t feel bad at all. Actually felt pretty strong on the floor press, much more so than last week. Good session.
12/12/08
5/3/1 Cycle #3
Wk 2 Day 3
Reverse green band deadlift
135 x 8
185 x 5
225 x 5
275 x 5
315 x 5
355 x 5
405 x 5
445 x 5
Snatch-grip deadlift
225 x 8
275 x 8
315 x 8
Blue band ab pulldowns
3x12
Notes: We’ll be doing a test day next Friday so instead of repping out on the last set just stopped at 5. All the reps were easy, as they should have been. Snatch-grips are always a killer once you start to get up to a decent weight. My abs were a wee bit tender from all the coughing I did over the past week.
12/15/08
Deload squat & bench
Free squat
bar x 2 x 10 (tight as a rubber band)
105 x 8
145 x 5
195 x 5
235 x 5
265 x 5
285 x 5
Bench press
bar x 10
95 x 10
135 x 8
165 x 5
185 x 5
205 x 5
Notes: Just put in a little time on the squat and bench to stay fresh. We’re going to be doing a skills evaluation test on Friday, probably work up to something in the 90-95% range on the lifts. My raw squat is still a mess, but a little less shitty than when I started focusing on it 2 months ago.
12/19/08
Test Day (weighed 219 in undies)
Squat
…worked up to
355 x 1
385 x 1
415 x 1 (light knee wraps)
445 x 1 (light-medium wrap) (tied old gym PR)
Bench press
worked up to
275 x 1
315 x 1
335 x 1 (15-lb gym PR)
Deadlift
work up to
455 x 1
500 x 1 (tied old gym PR)
-I wasn’t out to set any big PRs tonight, just trying to get a barometer of how my raw training has progressed over the past 3 months. My squat was a pleasant surprise.
I wrapped up my knees on the last couple of singles; the effort on 445 was nowhere near that of what it took the last time I did this weight so that is definitely reassuring, maybe about 90-95% of max - plus my depth was much lower this time around.
The 335 bench was surprisingly easy, I even gave it a bit of a pause. Since I’ve neglected full range raw benching for so long, this isn’t too bad (weak, but not bad). I was exhausted by the time DL came around. I wanted to be able to at least tie my old PR in the gym. It was slow so I decided to call it quits and go pig out on some pizza.
Overall, I’d have to say everything turned out pretty well. I just managed to shake a pretty nasty cold within the past couple of days so maintaining my strength was certainly a good thing.
I think I’ll either stick with raw training for a while longer or slowly work back into the equipment; it all depends on whether I decide to compete in late February. Time will tell.
12/29/08
KOME Deadlift/assistance
DL against quad minis
135 x 3
185 x 3
225 x 2
275 x 2
315 x 3 x 1 (~90%)
Zercher squat from pins (actually straps)
145 x 5
195 x 3
235 x 3
285 x 3
Pull-throughs (green band)
4x10
Blue band ab pulldowns
3x10
Notes: First day back at it after taking last week off. Bands were set up where there was no tension to start with and then - BAM. Have no idea what the tension measured out as, but it felt like it was going to pull my arms out of the socket at the top. I think I had the Zerchers set up a wee bit too low. I probably started a little below parallel. The last set wasn’t too hard, but my back was already feeling lit up from the DLs and the Zercher squats (plus the time off sitting on my ass over the past 10 days). Good start to the new training cycle.
12/31/08
Last bench day of the year
Reverse band bench press (green band)
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
345 x 2
365 x 5 x 2 (~80%)
One-arm OH KB press
20kg x 3 x 12
KB triceps extensions
16kg x 3 x 10
Barbell curls
3x8
Notes: Gonna try something a little different on the bench this next training cycle. I’ll be working off Prilepin’s table as a guideline for the most part and keeping the loads generally in the 75-85% range (occasionally 90%). Kind of like block periodization, but not too similar. All the reps on the bench felt pretty strong and easy, but not having a liftoff really screws me up once the weight starts to get up there.
1/2/09
Squat night
Free squat w/ 3 chains per side
bar + chains x 10
105 “” x 5
145 “” x 5
195 “” x 3
235 “” x 3
-put on Viking V-type single ply suit straps down
265 “” x 2 x 3
285 “” x 2 x 3
325 “” x 3
Good mornings (w/ squat stance)
145 x 3 x 15
-paused reps at bottom; killer hamstring stretch
Lying leg raises
3x20
Notes: First session of squats for new training cycle. There was no rhyme or reason for the set/rep selection, just decided to work up to a moderate set of 3. I added the single ply suit at the last minute. The leg openings on that thing are tighter than I remember - already some nice skin tears on my legs. The hips weren’t all that tight, just enough to keep 'em snug.
I think I’ll wear these for my squat sessions until I enter serious meet prep a couple months from now. Heck, I’ve had this suit for about 16 months and I’ve only used it 2 times; gotta get my money’s worth.
1/5/09
Mod Max Effort DL
Pulls against quad minis
135 x 3
185 x 3
225 x 2
275 x 1
305 x 1
335 x 1
355 x 2 x 1 (~95%)
Zercher squat from pins (knee level)
145 x 5
235 x 3
265 x 3
295 x 3
Green band ab pulldowns
4x20
Notes: Felt strong on the pulls. The lockout was pretty slow on both of the singles, but I still felt like I had plenty left in the tank. Zerchers were easy, but mid and upper back were blasted pretty well - will push it a little more next week. Good session.
I’ve decided to lift in a couple of single ply meets this year (USPF). Training will have to change a little from what I’ve planned and my bench form will also have to adjust as my feet will have to be flat on the floor. I haven’t solely benched that way for years. I do it on occasion, but never max or near-max attempts. I have 16 weeks so that should be plenty of time. Walking out squats shouldn’t be a big deal since I already do that - I just need to hone my footwork and build my stability.
1/7/09
Bench Night
Reverse green band bench press (middle finger on ring)
135 x 10
185 x 8
225 x 5
275 x 5
315 x 3
355 x 2
385 x 4 x 2 (~85%)
-added 4-board (pinky on rings)
385x3
405x3
425x2x3
Purple band Tate presses
4x15(?)
Barbell curls
2x8;1x6
Notes: Since I’m lifting in the USPF later in the year, I have to learn how to bench with my feet flat on the floor. It took a while to figure out which setup worked best, but I think I’ll keep tinkering with it until everything feels right. The reps felt solid, though weren’t as fast as they should’ve been due to the change in foot placement. Board presses felt good. Paused all the reps on these just to keep things a little stricter.
Back on the interwebz, our puppy managed to gnaw her way through the laptop power cord - so now that I have juice to the computer…
1/9/09
Squat
Free squat (w/ 3 chains per side)
bar x 10
105 x 8
145 x 5
195 x 5
235 x 3
265 x 3 (single-ply suit, straps down)
295 x 3
325 x 2 x 5
Good morning
145 x 4 x 15
Lying leg raises
4x20
-Squats were easy and fast, just working up slowly over the next several months. Found out that the APA meet up in Delaware that I usually compete in is on in March. I still think I might lift in single ply equipment for this one because all that gear whoring can be a pain in the ass during training. At least now I can bench on my toes. 
1/12/09
Deadlift day
Reverse band deadlift (green bands)
135 x 6
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
435 x 1
465 x 3 x 1 (~85%)
Zercher squat from pins (knee level, sans belt)
145 x 3
195 x 3
235 x 3
285 x 3
325 x 3 (baseline)
Standing ab pulldowns
4x20
Notes: Pulls felt pretty good tonight so no complaints. Zerchers destroyed my back without the belt and I couldn’t get the bar set up correctly in the crook of my arms - it made that last set of 3 pretty tough. My forearms are aching a bit right now to say the least.
1/14/09
ME Bench
Close-grip manpon press
bar x 10
95 x 10
135 x 8
185 x 5
225 x 3
255 x 3
275 x 3
295 x 3
315 x 3 (baseline)
-dropped weight
215x4x6
Band pushdowns (green band)
3x12
Fat bar pullups
BWx2x7
Shoulder circuit
2x15
-skipped the curls, forearms were shot from pullups
Notes: Change of plans - after some thought I’ve decided to throw my hat into the RAAAAWWWWWW ring and lift unequipped in an APA meet in May. So my training plans for the next several months will have to change somewhat.
Haven’t done close grip at all for one year exactly (according to my training log anyway), but reps still felt strong. I’m going to do my best to avoid missing reps during this training cycle and I felt like I had another rep left me on the triple with 315. I’m going to follow up the top set with some rep work here on out as well, just to get a little extra mass building.
1/17/09
Just Squattin’ (and some other stuff)
Free squat
bar x 2 x 100 million (cold, cold garage)
105 x 8
145 x 5
195 x 3
235 x 3
285 x 4 x 5 (no belt)
Good mornings (squat stance)
195 x 4 x 8
Barbell step-ups
145 x 15,10
Green band ab pulldowns (wide stance)
4x20
Notes: Boy was it cold in the garage this morning. I had the heater running for about an hour and a half before we started and it might have raised the temp a couple of degrees from freezing to just above freezing. Needless to say warmups were at a premium. The first working set was pretty ugly because I don’t think I was completely warmed up at that point, but other than one rep on the last set everything else felt solid. Step ups were basically cardio and I was wheezing like a fat guy at Wal-Mart. Good stuff.
1/19/09
ME Deadlift
Reverse band deadlift (green band)
135 x 6
185 x 6
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
445 x 1 (belt on)
485 x 1
515 x 1
535 x 1 (10-lb PR)
Barbell shrugs
225x20
315x4x20 (used straps)
Lying leg raises (w/ mini band around feet)
3x10
Notes: I was still kinda sore from squatting on Saturday, but after progressing on warmups things started to loosen up a good bit. Felt pretty strong overall and bar speed didn’t really slow down much at all until 515. Last attempt was a bit of a grinder at lockout, but I got it clean. Traps were burning from the shrugs and abs were toasted by the leg raises.
1/21/09
ME Bench
Incline bench press
bar x 10
95 x 6
135 x 5
185 x 3
215 x 3
245 x 3
265 x 3 (PR)
205x3x5
-Geez I’m weak as hell on inclines, seeing as I NEVER do them
4-board bench press (pinky on rings)
275x5x5
Fat-bar pullups
BWx7,8
Green band pushdowns
3x12
Shoulder raise trifecta
3x15 (front, side, rear)
Notes: I decided to give incline bench a try for the first time in a long time. Since I don’t actually have a bench that inclines, we just raised the back of the bench on the box squat box and some mats. Worked pretty well - no wobble at all. The top set wasn’t too hard, maybe a little slow on the 3rd rep lockout. I’ll add more weight next time I do these. Went lighter on the 4-board, but will be progressively adding reps in subsequent training sessions working up to 5 sets of 10 w/ 315.
1/23/09
Friday Night is Squat Night
Free Squat
bar x 10
105 x 6
145 x 5
195 x 5
235 x 3
285 x 2
325 x 5 x 5
Good mornings
195x3x8
Green band TKEs
3x20 per leg
Green band ab pulldowns
5x20
Notes: First time ever doing a 5x5 and even though it was with just 325 it was a little on the grueling side. I probably could’ve handled 20 pounds more, but this weight was just hard enough to make the 5th rep on the last couple of sets slow down.
I filmed each set to check depth and I’d say I was more than deep enough on all but a couple of reps. After the good mornings my back and hams were toast and the TKEs had my quads burning like crazy. Good stuff.
1/26/09
Deadlift accessory
Ultra-wide sumo DLs
135 x 5
185 x 5
225 x 5
275 x 3 x 5
Barbell shrugs
225 x 12
315 x 12
405 x 4 x 12 (straps)
Lying leg raises (against mini band)
3x10
Purple band side bend
3x25
Notes: Backed off the deadlift today and just did some accessory work. My stance on the sumos was ULTRA-wide, as in I had to keep the plates from landing on my feet. With a DL bar, that’s a pretty wide stance. Adding the mini band on the leg raises makes them a bitch and the side bends created a pretty good burn in the obliques.
1/28/09
ME Bench
Close-grip floor press (paused reps)
bar x 10
95 x 8
135 x 5
185 x 5
225 x 3
255 x 3
275 x 3
295 x 2
-wife was spotting me, so I didn’t chance a 3rd rep
245 x 4 x 3
Bottoms-up KB press
20kg x 4 x 10
Fat bar pull-ups
BWx10,7
Green band pushdowns
3x12
DB cleans
3x15
Couple sets of curls
Notes: Had to fly solo tonight since my training partner was wrapping up a big project at work. He always seems to miss ME bench days which means I don’t have a lift-off. I had my wife spot me on the last two sets and with 295 I stopped at 2 reps since I didn’t want her to freak out if I happened to struggle with it. The pauses were about a second or so and really made things tough.
1/30/09
Squat de-load
Free squat
bar x 8
105 x 5
145 x 5
195 x 3
235 x 3
265 x 3 x 3
Good mornings
235 x 3 x 5
Barbell step-ups
145 x 3 x 12
Green band ab pulldowns
4x20
Notes: Right knee was a little achy today so it was a good thing a deload day was on tap. I foam rolled a good bit prior to today’s session, really focusing on the IT band and those rolls nearly had me in tears.
Guess it was a little on the tight side. I’ll do some more foam rolling tomorrow just to make sure everything is kosher. Next week is 3x5 @ 85%, should be lots of fun.