Road to RUM7

Training Logs
1

My name is Alastair MacNicol, I’ll be competing at WPC worlds in Prague on October 31. I figured I’d start this log to document my training leading up to it.

I keep another log on this site, and will probably keep that one updated too. I’m planing on tracking some different information here concerning volume and intensity of my training cycles.

My best lifts to date are:

SQUAT: 257.5kg (568)
BENCH: 160kg (353) in competition, 365 in training
DEADLIFT: 290kg (639) in competition, 655 in training
TOTAL: 707.5kg (1560)

2

WEDS JULY 17

SQUAT (no belt)
415x1
505x3

STRICT LOG PRESS
158x3
163x3
163x3
163x3

FARMERS WALK
1 trip of about 50 feet w/ 100lbs. per hand
2 trips of abour 25 feet w/ 190lbs. per hand

3 sets of 50 foot sled drags with neck harness (25 forward/25 backwards). 2 trips w/ 135, 1 w/ 180

some neck extensions.

My best ever triple is 515 so 505 is very solid. Also I’m pretty sure the plates err on the side of too heavy so hopefully closer to 510. Log presses were alright.

Total tonnage:
SQUAT = 1930
PRESS = 1941

Average intensity:
SQUAT = 92%
PRESS = 83%

3

THURS JULY 18

AM
FRONT SQUAT
225x5
275x5
300x4 → 5th rep slipped right off my shoulders
265x5

It was hot and sweaty as hell in the gym and the bar kept trying to slip off my left shoulder. On the final rep of 300 it did, which is annoying but there’s still plenty of strength there.

PM
BENCH PRESS
275x2
298x3x6sets

My elbow was a little sore but the benches moved well.

Total tonnage:
SQUAT = 5025
BENCH = 5908

Average intensity:
SQUAT = 70.5%
BENCH = 81%

4

FRI JULY 19

DEFICIT DEADLIFTS (no belt)
475x3
475x3
495x3
495x3
495x6

Played with some light sumo pulls off blocks but nothing to mention.

Total tonnage:
DEADLIFT = 8790

Average intensity:
DEADLIFT = 75%

5

SAT JULY 20

SQUAT
415x1
450x2 (comp style)
325x8 (hb)
355x4 (hb)

CG BENCH (w/ fat gripz)
265x3x3
285x2x3sets

3 sets of neck extensions forward, 2 sets backwards.

My back was pretty fried from the deadlifts yesterday so I had to decrease the workload on the squats. Benches felt ok, strong but a little sloppy.

Total tonnage:
SQUAT = 4920
BENCH = 4095

Average intensity:
SQUAT (comp) = 83%
SQUAT (hb) = 72%
BENCH = 82%

6

Total weekly tonnage:
SQUAT = 15135
FRONT SQUAT = 10300
BENCH = 15803
DEADLIFT = 8790

Average weekly intensity:
SQUAT = 88%
SQUAT (hb) = 70%
FRONT SQUAT = 70%
BENCH = 79%
DEADLIFT = 75%

7

MON JULY 22

SQUAT
325x6 (hb)
420x6 (comp style)
350x6

NBL:
SQUAT = 18

Total tonnage:
SQUAT = 6570

Average intensity:
SQUAT = 75%

Training time:
45min

8

TUES JULY 23

BENCH PRESS
285x5
300x5
300x5

FRONT SQUAT
225x5
245x5
265x5
285x5

neck extensions: 3 sets forward, 2 sets backwards

Benching felt a little tougher than I would have liked. I’m still playing around with sinking the bar and I like it but I was getting a little loose at the bottom on these one. I think the front squats may have run their course and I might cycle them out for a while.

NBL:
SQUAT = 20
BENCH = 15

Total tonnage:
SQUAT = 5100
BENCH = 4425

Average intensity:
FRONT SQUAT = 68%
BENCH = 83%

Training time:
90min

later:
7x20m prowler sprints. Rest 2mins.
180,180,180,180,225,270,315

9

WEDS JULY 24

SQUAT
420x3
420x3
450x2
435x2

AXLE PRESS
150x3x6sets

a bunch of neck extensions

5x10 chest supported rows

NBL:
SQUAT = 10
PRESS = 18

Total tonnage:
SQUAT = 4290
PRESS = 2700

Average intensity:
SQUAT = 82%
PRESS = 81%

Training time:
130min (2hrs 10min)

10

Dang, that’s some deep squatting with that low a bar position and that much upper body tilt.

What’s your weight/what weight do you compete at?

11

[quote]DoubleDuce wrote:
Dang, that’s some deep squatting with that low a bar position and that much upper body tilt.

What’s your weight/what weight do you compete at?[/quote]

Thanks dude, I got hit with a depth call in my last meet so I’ve been working on really sinking them since them.

Right now I weigh around 218-220, I plan on competing @ 242 for the next little while.

12

THURS JULY 25

BENCH PRESS (paused)
285x3
300x3
315x3
315x3
315x3

…5-6 hours later

SQUAT
325x5 (hb)
355x5 (hb)
385x5 (hb)

My elbows were hurting like a bitch today, especially the left one. Benching was strong, 315 for paused triples is close to a PR if it isn’t one. The squats were down a little bit but overall not too bad, my elbows made them difficult.

NBL:
SQUAT = 15
BENCH = 15

Total tonnage:
SQUAT = 5325
BENCH = 4590

Average intensity:
SQUAT = 76%
BENCH = 86%

Training time:
100min (1hrs 40min)

13

FRI JULY 26

DEFICIT DEADLIFT
495x2
525x2
525x2
525x2
525x2

NBL:
DEADLIFT = 10

Total tonnage:
DEADLIFT = 5190

Average intensity:
DEADLIFT = 79% (based off of belted deadlift 1RM, probably closer to 85-90%)

Training time:
45mins

14

SAT JULY 27

SQUAT
425x1
475x1x4sets

BENCH
275x5,5,5,5

3x20 neck extensions w/ 32kg KB

Squats were around 90%, they were heavy but moved well. Overall my technique there felt pretty good.

NBL:
SQUAT = 5
BENCH = 20

Total tonnage:
SQUAT = 2325
BENCH = 5500

Average intensity:
SQUAT = 89%
BENCH = 77%

Training time:
150min (2hrs 30min)

15

NBL:
SQUAT = 68
BENCH = 50
DEADLIFT = 10

Total weekly tonnage:
SQUAT = 23610
BENCH = 14515
DEADLIFT = 5190

Average weekly intensity:
SQUAT (comp) = 83%
SQUAT (hb) = 75%
FRONT SQUAT = 68%
BENCH = 82%
DEADLIFT = 79%

Total training time:
560min (9hrs 20min)

16

MON JULY 29

AM
DEADLIFT (no belt)
475x3
515x2
515x2
515x2
540x1
540x1

Training time:
70min (1hrs 10min)

PM
SQUAT
425x2
445x2
445x2
445x2
445x2

2x20 neck extensions w/ 32kg KB

Training time:
75min (1hrs 15min)

NBL:
SQUAT = 10
DEADLIFT = 11

Total tonnage:
SQUAT = 4410
DEADLIFT = 5595

Average intensity:
SQUAT = 84%
DEADLIFT = 81% (based off an estimated 625 beltless max)

Total training time:
145min (2hrs 25min)

17
18

TUES JULY 30

BENCH PRESS
255x3
295x3,3
330x2,2,2

SQUAT (high bar, 3sec pause)
325x3,3,3

Benching wasn’t too bad. I tweaked my left knee on the last rep of set three of squats. I don’t think it’s too serious but I cut it short there, I was planning to do another set but decided against it.

NBL:
SQUAT = 9
BENCH = 15

Total tonnage:
SQUAT = 2925
BENCH = 4515

Average intensity:
SQUAT = 70%
BENCH = 85%

Training time:
70min (1hrs 10min)

19

WEDS JULY 31

SQUAT
415x1
485x1
505x1

BENCH
185x8
225x6
255x4
295x2x2
315x1,1
295x2x2
255x4
225x8
185x12

SQUAT
385x4,4,2

3x10 neck extensions front/back

The squats felt heavier today than I would have liked. 505 felt strong until about halfway up and then it was a bit of a struggle, still not too bad. I might take a few lighter/recovery days next week and try to go for 530. Considering the almost knee injury yesterday and the volume of work of the past week I suppose I shouldn’t be surprised. The bench pyramid was solid, the squats at the end felt like death. I was planning on more but cut it here.

NBL:
SQUAT = 13
BENCH = 52

Total tonnage:
SQUAT = 5255
BENCH = 11880

Average intensity:
SQUAT = 77%
BENCH = 64%

Training time:
210min (3hrs 30min)

20