Novaeer's Training Log

Training Training Logs
161

5/18/09

Volume Block
Day 1 of 12

SDS

Parallel box squat (only work sets)

275 x 2 x 2@7
285 x 2 x 2@7
295 x 2 x 2@7
305 x 2@7
315 x 2@7
335 x 2@8.5

3" Deficit DLs
345x2@8
365x2@8
375x2@8
385x2@8
395x2@8
405x2@9

Close-stance SSB Yoke bar squats
215x5x6

Notes: First real training session back and it was pretty tough. I’m working off the basic RTS ‘template’ and focusing on learning how my RPEs fit into the plan. I get a lot of carryover out of box squats so I thought they’d be a good main squat movement. The speed was good on all the work-up sets, but my work capacity has gone to hell and I started to get winded by the time I got to 315. The set w/ 335 was slower, but not a max effort.

I haven’t done deficit pulls in a long time and they felt pretty solid. Again, I slowed down on the last set. I made small jumps because I’m trying to figure out what I can tolerate. Wrapped it up with some Close-stance squats w/ the Yoke bar. My legs were wobbly once I finished the last set. I really need to get my butt in shape. Good first day back. So far I like the program - let’s see if the soreness I’m likely to feel in the next couple of days might change my opinion :wink:

162

5/20/09

Volume block
Day 2 of 12

Bench lockout/Assistance

Reverse band bench press (green band)

345x3x4 @8,8,8
355x4 @8.5
365x4 @9
345x4 @9

Close-grip floor press (3 sec pauses)
185x2x5 @8
195x5@8
205x5@8.5
215x5@9.5

Elbows-out extensions
5x8

Lat pulldown/shrug combo
4x15

Notes: I am going to be sore tomorrow. No doubt about it. Not having a liftoff wasn’t as bad as I thought, but I have to be consistent about pulling the bar out of the j-hooks without losing tightness. That top set of 365 was hard enough that I figured another set of 4 with it or jumping 10 pounds higher was going to be a 10 and I don’t want to hit a 10 quite this early in the training cycle. So I dropped down to 345 to close things out and the fact that it was as hard as 365 showed I made the right decision. On the CG floor presses I held the pause for what felt like forever. Light weights but adding in the long pauses owned me by the time I got to 215.

163

5/22/09

Volume Block
Day 3 of 12

DSD

J/S platform deadlifts +220m

245x2@8
265x2@8
285x2@8
305x2@8
315x2@9
285x2@8.5

Free squats +85c
245x2@7
265x2@8
285x2@8
305x2@8
325x2x2@8,8.5

Good mornings (DL stance)
195x5x8

Blue band ab pulldowns
3x20

Notes: The pulls against minis were slow at lockout once I got up to 285, but they really slowed down with the double on 315. It was a 9 so I had another rep in me, although I think another set at that weight would’ve been pushing it. I dropped down to 285 and they were slow but smooth.

I’ve never squatted after DLing, but it wasn’t as bad as I thought it would be. My back was fried a bit already and my adductors were still sore from Monday; being the tough guy I am I toughed it out. I was starting to get pooped once I got to 325, so I did another set and shut 'er down. Good mornings aren’t going to make the morning so good tomorrow for my hamstrings. Nice session.

164

5/23/09

Volume block
Day 4 of 12

Raw bench

1-board bench press

225x3@7
255x3@8
265x3@8
275x3@8
285x3@8
295x3@9

CG bench press (3-sec pause on last rep)
225x5x5@8,8,8,8,8.5,9

CG incline bench
165x3x8;1x7

Green band face pulls
4x15

Notes: My chest was still sore from Wednesday so all this pressing certainly didn’t make it go away. I spent a little extra time warming up the shoulders, stretching out the chest and slathering on some blue heat. It helped a little bit so I had to suck it up. 1-board bench felt pretty strong, got a hair slow on the third rep w/ 295. Close-grips were solid and I tossed in a 3-second pause on the last rep. Stayed light with the inclines and it was a good thing I did. Some serious fatigue started to set in during the fourth set and my tris just died after the 7th rep :o. I’m going to have to do some stretching and recovery work or I’ll feel like someone dropped a bag of hammers on my chest.

165

5/25/09

Volume block
Day 5 of 12

SDS

Raw box squat

235x5@7
265x5@8
285x5@8.5
305x5@8.5
325x5@9
345x5@9.5 (rep PR)

3" deficit DL

315x5@8
365x5@8
405x5@9 (rep PR)
385x5@9 (fatigue stop)

Close-stance SSB Yoke bar squats

235x6@8
235x6@8
235x6@8.5
235x5@9

Notes: This was a good session and I am freakin’ spent. 5-rep sets are still a killer for me since I’m so used to 3s and 1s, but you have to test yourself under more considerable levels of fatigue from time to time. Decent PR on the box squat and given that a lighter load felt heavier last week for a double. Part of that is just post-meet hangover, but I’ll take the improvement as a good sign. Same thing on the deficit pull - last week I pulled 405 for a double and the 2nd rep felt heavy, this week I managed to get 5. I was wheezing like an old asthmatic after the Yoke bar squats and my quads were on fire.

166

5/27/09

Volume block
Day 6 of 12

Bench lockout/assistance

Reverse band bench press (green band)

345x3@8
355x3@8
365x3@8
375x3@8
385x2x3@8.5,9.5

CG paused floor press (3 sec pause)
195x4@7
205x4@8
215x4@8
225x4@8
235x4@8.5

Elbows-out extensions
4x8

Blue band lat pulldowns
4x12

Reverse band bench: Felt much better than last week. Reps went up smoothly until the last rep of 385. It never stalled, but I was obviously getting fatigued - so time to move on to the next exercise.

Floor press: Power off the bottom after the pause was also improved, so next week I think I’m going to push the effort on this one.

167

[quote]novaeer wrote:
Meet Report

5/9/09

APA Delaware Power Classic

220 Raw Open Amateur Class

Squat
1st attempt: 425 good (3 whites)
2nd attempt: 455 good (3 whites); 10 lb raw PR
3rd attempt: 480 good (3 whites); 35 lb PR

Bench
1st attempt: 315 good (3 whites)
2nd attempt: 340 shitty (3 reds)
no 3rd attempt (see below)

Deadlift
1st attempt: 500 good (3 whites)
2nd attempt: 535 no good (3 reds)
3rd attempt: 535 good (3 whites); 35-lb raw PR

total: 1330 (6 of 8)/ 1st place in class (only 1 other lifter FWIW)

Summary: Well, kind of an uneven performance today. Started off strong on the squats. The first two attempts with 425 and 455 were pretty easy. Third attempt with 480 was tougher, but I think I left a little weight on the platform. I think 500 is definitely workable within the next few months.

Bench turned out to be a mess. The bench that we had for warm-ups was too low and too narrow so I ended up with cramps in my mid-back by the last warm-up set. The pauses were kinda long, too, but that’s less of an issue for me since I suck more at the top (on most days). First attempt was a little slower than it should have been and after I racked it my back really started to scream.

I decided to stick with the plan and jump to 340 for a 5-lb raw PR. It was total shit. When I got the press call - after what seemed a minute - the bar might have moved two inches then my back just seized up and I couldn’t get any more oomph on the bar. I decided against going for 340 again to keep from totally trashing my back and wasting my/the spotters/loaders time.

There were two bench flights, but only 1 DL flight so we had very little warmup time and with my back feeling the way it was I was nervous. As the warmups went along it started to loosen up. Opener came up easy. I don’t think I approached the bar right on the 2nd attempt as the bar came off the ground cock-eyed and then got out in front of me. It stopped moving at knee level so I just ended it there.

I tried 535 again and got it pretty smoothly, like I thought I would on the first go-round. I figure I might have been good for the original 555 I was going to shoot for.

Overall, it was a great meet - a pretty fast one at that ended at 3 pm - and there were some big lifts. Scott Yard totaled 1,980 raw and some other big hombre hit a 630 raw bench that looked like an opener.[/quote]

Good Stuff! Beat me by 35 jerk! Excellent work, and getting to see Scott Yard lift is always sick! Next meet???

168

[quote]scubasteve2105 wrote:

Good Stuff! Beat me by 35 jerk! Excellent work, and getting to see Scott Yard lift is always sick! Next meet???[/quote]

Thanks. Yeah, Scott’s one strong SOB. I’ve planned on another APA meet in September, either back in Delaware or Lancaster, PA. Depends on which one fits into the schedule.

169

Good work at the meet!! 500lb raw squat would be sweet!!

Quick question on your recording of lifts… what does “375x3@8” mean??

Is it just 3 reps and 8 sets, or am I way off the mark? I think Mike Tuscherer records his the same way??

170

[quote]Hanley wrote:
Good work at the meet!! 500lb raw squat would be sweet!!

Quick question on your recording of lifts… what does “375x3@8” mean??

Is it just 3 reps and 8 sets, or am I way off the mark? I think Mike Tuscherer records his the same way??[/quote]

Thanks. It has been a long road to get my raw strength up.

As for how the set/rep combos are written, you would interpret 375x3@8 to mean 3 reps of 375 with a Rate of Perceived Exertion of 8. Basically, an 8 means something that’s something between a speed weight (6-7) and one that’s almost a grinder (9). You would expect to be able to complete another 2 to 4 reps without your head exploding. I’m still new to this, so I am trying to get the hang of Mike T’s system. It’s very intuitive, but it requires you to be honest with yourself about the effort you put into a given set.

171

[quote]novaeer wrote:
Hanley wrote:
Good work at the meet!! 500lb raw squat would be sweet!!

Quick question on your recording of lifts… what does “375x3@8” mean??

Is it just 3 reps and 8 sets, or am I way off the mark? I think Mike Tuscherer records his the same way??

Thanks. It has been a long road to get my raw strength up.

As for how the set/rep combos are written, you would interpret 375x3@8 to mean 3 reps of 375 with a Rate of Perceived Exertion of 8. Basically, an 8 means something that’s something between a speed weight (6-7) and one that’s almost a grinder (9). You would expect to be able to complete another 2 to 4 reps without your head exploding. I’m still new to this, so I am trying to get the hang of Mike T’s system. It’s very intuitive, but it requires you to be honest with yourself about the effort you put into a given set.[/quote]

Ohhhhhh ok that actually makes a lot of sense!!

It’s similar to how I keep my own log. I don’t use a RPE scale but I have comments on pretty much all my exercises and how they felt on a given day.

172

5/29/09

Volume Block
Day 7 of 12

D/S/D assistance

DLs against bands +220m

255x3@8
275x3@8
295x3@8
315x3@8
325x2@9 (rep PR)
295x3@9

-First two reps of 325 weren’t too bad, but damn bar rolled too much and got way out of groove on 3rd rep; stiff-legged it and couldn’t lock it out. Better form and I would’ve nailed it. Still the fact that I struggled to get this for a single a month or so before the meet and got it for a moderately difficult double is a good sign.

Free squats +85c

285x3@8
305x3@8
325x3@8
345x3@9 (rep PR)
325x2x3@8.5,9

-Got a little sloppy w/ 345 due to accumulating fatigue, so dropped back to 325 and did 2 more solid sets. Since I’ve never done these before, 345x3 goes down as a PR. Cheap, I know, haha.

Good mornings (DL stance)
215x3x8

-My hamstrings and back were on fire after these were done.

Blue band ab pulldowns
3x20

Notes: Good session. A little miffed about the f-up on the missed 3rd rep with 325, but I know with a proper setup it would have come up.

173

5/30/09

Volume Block
Day 8 of 12

Raw bench/assistance

1-board bench press

245x2@7
265x2@8
285x2@8
305x2@8
315x2x2@9,9.5

CG paused bench press

235x6x4@8,8,8,8,8.5,9

Notes: Had to cut it short today due to an emergency. Needless to say it affected my performance as nearly everything felt heavy and slow. Last week of volume block is next week then it’s onto an intensity block. I might shift to a 3-day per week for that one, not sure yet.

174

6/1/09

Volume Block
Day 9 of 12

SDS

Box squat

285x3@7
305x3@8
325x3x3@8
355x3@9

3" Deficit DLs

365x3@8
405x4x3@8,8,8,8.5
425x3@9

-would’ve been an 8.5 if not for the fact that I forgot to take my knee sleeves off

SSB Yoke bar squats

235x3x8@8,8.5,9

Notes: Might not look like a lot, but I was beat by the time everything was said and done. I felt a little blah and tight as heck going into today’s session, but once I got into my working sets everything felt better. Bar speed was actually pretty good w/ 325 - not speed work level, but solid nonetheless.

On the deficit pulls I used double overhand through the first two sets of 405; I was surprised how well my grip held up, only a little bit of roll in the hands. I remember way back when I had to use straps on this weight. I bumped up the last set to 425, and for some reason I forgot to take my knee sleeves off and the bar kept getting hung up and created a bunch of friction. Made things harder than it should’ve been and made the third rep a bit slow. The Yoke bar squats were a killer. By the end of the third set my quads were burning. Surprisingly good session.

175

6/3/09

Volume Block
Day 10 of 12

Bench lockout/assistance

Reverse green band bench press

345x2x5@8,8
355x3x5@8,8.5,9

CG floor press (w/ 3 sec pauses)

215x2x2@7,7
235x2@8
255x2x2@8,8
270x2x2@8.5,9+

Elbows-out extensions
3x10

Pull-ups
BWx2x10

Green band face pulls
2x15

Notes: Reverse band felt good. First 3 or 4 reps moved explosively on all the sets with 355, but started to get some fatigue in the triceps by the 5th rep. I accidentally did one too many sets with 215 on the CG floor presses, but they were both easy so what the hell. First go with 270 wasn’t too bad, but I completely lost my air at the bottom on the second rep. Still, I’m happy with my performance after the built-in fatigue.

176

6/5/09

Volume Block
Day 11 of 12

Deadlift/Squat/Dead assistance

Pulls against bands +220m

255x2x5@8,8
275x2x5@8,8.5
295x5@9+ (rep PR)

Free squats +85c

285x2x5@7,8
305x2x5@8,8.5
325x5@9+ (rep PR)

Good mornings (DL stance)
235x2x8,1x7

Blue band pulldown abs
3x25

Notes: Another solid session. Managed a rep PR on both the pulls against bands and the squats w/ chains so I can’t argue with that. Granted the estimated maxes based on a 5-rep top set is probably not that accurate and I also started conservatively, the software Mike Tuscherer provides with the manual indicates I made good progress since the first week on both of these lifts. So hopefully the improvements continue.

177

6/6/09

Volume Block
Day 12 of 12

Raw bench/assistance

1-board bench press

255x2x5@7,8
275x3x5@8,8.5,9

CG paused bench press

225x2@7
245x2@7
255x2@8
265x2@8
275x2@8.5
285x2@9+

CG Incline bench press
135x5x10

Face pulls
4x15

Notes: Last day of the volume block, thank goodness. The 1-board was OK, but the close-grip felt pretty strong. I stayed light on the inclines and just focused on getting the extra reps and pump/blood flow into the chest and shoulders.

178

6/8/09

Intensity Block
Day 1 of 12

SDS

Raw box squats

325x1@8
350x1@8
375x1@8.5
400x1@9
415x1@9+ (PR)

3" deficit DLs

365x1@8
405x1@8
435x1@9
465x1@9+ (PR)
435x1@9

SSB Yoke bar squats

255x4x5@7,8,8,9

Notes: I felt pretty good on the box squats today. The single with 415 represents a PR, although it wasn’t quite an all-out effort (probably ~95%). I might shoot for a max in a couple of weeks. Disappointed with the deficit pulls, but I figure DLing after squats was mostly to blame. I watched a video of these and I didn’t realize how bad of a position just a 3" deficit puts me in due to my relatively longer torso and stumpy legs. If I don’t get my hips reeeeeaaaalllly low the lift turns into something f-ugly. Nice finish to everything with the SSB squats. I went deep on these and didn’t use a belt (big whoop it’s only 255). Still, pooped by the fourth set and decided to call it quits there.

179

6/10/09

Bench lockout/assistance

Reverse green band bench press

345x1@8
375x1@8
405x1@8.5
425x1@9 (PR)
445 x miss @10
425x1@@9+

CG paused floor press

255x1@8
275x1@8.5
295x1@9
305x1@9+ (PR)

Blast strap JM presses

BWx2x10;BW+2 chainsx2x10

Blast strap rear delt flyes

BW x 2 x 10,1x9,1x8

Notes: I felt strong on the bench tonight. Even on the miss with 445, the weight didn’t feel heavy in my hands and had it not been for the fact that I did everything wrong on the concentric (lost tightness, no leg drive and flat back) I’m pretty damn sure I would have gotten it.

The floor presses were good as well. I checked to make sure I was pausing for a 3 count and not cheating myself. I probably could’ve gone for more after 305, but I’ll wait a couple of weeks before I do it. The assistance work gave a nice pump to the tris and upper back. Good session overall, just need to be much more cognizant of my form on near-max lifts.

180

Looks like your meet went pretty well. Hows the training been going?