3/6/13
Still not back to 100% after the stomach bug. I guess I just need to be patient, but it just sucks to lose progress to getting sick
Bench 5(110), 5(130), 4(145)
Incline DB 8, 7, 6 (50s)
Dips 10, 8, 8 (bw)
HS preachers 3x12(55)
DB MP 10, 8, 6 (35s)
Hammer curls 3x10(25s)
Tricep pd 3x20(80)
3/7/13
Judo practice (2 hours)
3/8/13
Deadlift 3x5(220, 250, 285), 1(325)
BB row 3x8(135)
Speed squats 10x3(135)
UHLPD 3x12(145)
NGLPD 8(145), 2x6-3(145-130)
HS low row 3x10(110)
Weighted plank off GHR 60s w/ 35lb
Weighed 160.0 today…still down from being sick
3/9/13
OHP 3x5(85,95,110)
Dips 12, 11, 8
DB MP 6(40s), 5(40s), 8(35s)
EZ bar curls w/ towel grip 3x6(75)- 5 second negatives
Scrape the rack press 3x6(95)- 5 shrugs at the top on the last rep of each set
Hammer curls 3x10(25s)
Latls 3x10(15s)
Tri pd 3x20(90)
RD latls 3x20(10s)
3/11/13
Squat 3(185), 3(215), 2(240), 3(225)…This was really frustrating. Ever since getting the stomach virus I feel like I’ve lost 4 months of progress in my squat. I should have been good for at least 6 or 7 clean reps with 240, but instead I butchered 2 squat/good morning reps and failed on the third. It seems like my core is the problem right now, which might have something to do with me losing weight from being sick.
hi bar squat 3x10(150)
speed pulls (2" deficit) 10x3(185)
narrow stance leg press 10(420), 15(370), 20(320)
rev plank off GHR- 60 sec w/ 35lb
plank off GHR- 60 sec w/ 35lb
seated calf raise 2x20(70)
shit man. Try not to get too down about the squats.
[quote]budreiser wrote:
shit man. Try not to get too down about the squats.[/quote]
I guess I just need to be patient with getting my strength back.
3/12/13
Lately I’ve really been missing triathlons, and today I finally gave in and decided to go for a bike ride. Ended up biking for two hours and doing a short run afterward. Obviously I know that this is counterproductive to my powerlifting goals, but like i said I really miss triathlons.
3/13/13
Bench 3(120), 3(135), 4(155)- spotter helped me on this even though I didn’t want him to touch the bar
EZ bar curls 3x6(75)- slow negatives
Tricep pushdowns 20, 15, 10 (100, 120, 140)
DB curls 3x8(30s)
Dips 2x12, 9 (bw)
Hammer curls 2x10(25s)
DB MP 3x6(40s)
DB skullcrushers 2x10(20s)
Swim 750 yards
Run 20 mins
I’m seriously considering starting to do some regular swimming, biking, and running even though i know it will be counterproductive to powerlifting. Lifting will negatively impact triathlons, as well, but I’m not sure whether I want to fully commit and race at the level that I used to. Right now I just want to be able to enjoy both sports, even if doing so compromises my performance.
3/15/13
Deadlift 3x3(235, 270, 305), 1(325)
BB rows 3x8(135)
Speed squats 10x3(135)
UHLPD 3x12(150)
NGLPD 3x6(150)
Seated hi row 3x10(120)
V-leg raise 2x10
Hanging lateral leg raise 2x16
Swim
500 warmup
10x50 (kick, L/R, 25scull/25PS, pull, backstroke)x2 on :60
5x100 on 1:30 steady pace (avg’d 1:16, HR after the 5th was 180)
100 EZ
4x25 @~95% on :60 (avg’d :14)
6x50 EZ (O: Back E: PS free)
2000 yards total
4/18/13
So basically for the past month all I’ve been doing is triathlon training. I’ve been swimming about 10-15 miles a week, biking around 150 miles a week, and I would have been running 40 or 50 miles a week if it weren’t for shin splints. I lost about 15 pounds and only lifted once a week, just very light general strength stuff and core work.
Anyway, I realized that I wasn’t going to enjoy myself if I just did triathlon training; I still want to do powerlifting. I plan to get back in the gym tomorrow, assess my strength, and jump back into 5 3 1 4x/week with some kind of swimming, biking, or running 3 or 4x/week and Judo practice a couple of times per week as well. This isn’t productive for maximizing my ability at powerlifting, judo, or triathlon, but it is going to allow me to enjoy all of these sports without giving up everything in pursuit of one of them. Good stuff.
4/19/13
Got in there today with the goal of assessing my strength losses in the squat and determining a (conservative) new 1RM.
Squat 2x5 (135, 155), 1(185), 1(205), 2(185)
Narrow stance squat 3x8(135)
Front squat 3x8(95, 105, 115)
Pull ups (neutral grip) 4x10
Weighed 150, 15 pounds down from where I was 6 weeks ago. I stopped after the single with 205, but I know I will be good for more once my legs recover from all the triathlon training and the extremely low carb diet I was on. Frustrating that I lost so much strength, but I know it will come back relatively quickly.
The plan is to start Smolov Jr. for squat and OHP next week after determining my current OHP max tomorrow.
(afternoon)
Run
10 min warmup jog
drills
6x100 meters with 1:30 recovery
400 meter cooldown jog
4/20/13
Bench 5(95), 3(115), 1(135), 1(150), missed 155
DB MP 3x6(40s)
chin ups 4x10
dips 3x6-8(bw+15)
RDF 3x20(10s)
DB curl 2x6(30s)
Did a lot of foam rolling today; the quads and glutes are really sore from getting back into things after all that endurance training. Hopefully they’ll come around by Monday when I start Smolov. If not I’ll plow through anyway cuz MOMMA AIN’T RAISED NO BITCH
4/21/13
Swim
500 meter warmup
6x50 meter sprints w/ 1:30-2 min recoveries
300 meter cooldown
4/22/13
My legs are still really fucked up, I guess from squatting and running sprints on Friday. My quads feel better but my inner hamstrings have never been this sore. I decided I should probably run a couple of cycles of 5/3/1 before doing Smolov for squats, though I’m going to go through with Smolov Jr. for bench and pull ups. So basically I’ll do 5/3/1 for squat and deadlift, then smolov jr. for bench and pull ups.
(shit ton of foam rolling, way more than I normally do in my warmup)
Deadlift 3x5(195, 225, 265) -hamstrings were too tight to handle eccentrics so I just dropped the weight after each rep.
Bench 6x6(105)
Pull ups 4x9 (bw)
RDF 3x15(15s)
Medi ball clean+press+throw 2x10 w/ 40 lb medi ball
Tricep pushdowns 1x40(30)
Judo practice (2 hours) Pretty intense today, only four people showed up. Lots of nawaza ronduri and then some throws on the crash pads. I think the judo helped loosen up my hamstrings.
4/23/13
Run
400 m warmup
Drills, mobility, etc.
2x(3x50) on grass w/ 1-2 min between runs and 3-5 min between sets
400 m cooldown
4/24/13
I’m trying to learn the Olympic lifts, so I added in some really light sets practicing form.
Snatch 3x3(bar), 5x3(50, 55, 60, 65, 75)
Full cleans 5x3(bar)
Bench 7x5(110)
Chin ups 7x5(bw+10)
RDF 3x15(15s)
4/25/13
Today was my last day of class. Now I’ve got 9 days to study for my first exam, and 12 days until my freshman year is over. Not to wax nostalgic or anything, but it all went by hella fast. At least I’m doing my damned best to savor it.
Judo practice (2 hours) Pretty brutal again today, lots of ronduri and nawaza ronduri, plus some work on the crash pads at the end. Tired of getting thrown around by black belts and hoping that some people closer to my experience level start coming again.
4/26/13
Squat 5x5 (135, 160, 185, 205, 205) Got a new belt from EFS. When I went to put it on for the last two sets the lever fell off. Apparently it wasn’t screwed in tight enough. Anyway I just borrowed a belt from the gym.
Clean and jerk 3x3(45, 65, 85), 5x1(95, 95, 105, 115, 125). My limiter is getting under the bar fast enough; I catch it on my shoulders, but I’m also bearing some of the weight on my wrists when it first lands which obviously isn’t good.
Front squat 3(135), 2(145), 2x1(155, 165), 5(115)
Bench 8x4(120)
Pull ups 8x4(bw+20)
Weighed 154 today…starting to claw my way back up.
4/27/2013
Elbows are really sore today. When I started the pull ups I could tell it wasn’t a good idea so I skipped them. I’ll just do them 3 days a week instead of 4 from here on out.
Snatch 4x2(45, 55, 65, 75), 85, 90, 95 (miss), 95 (miss), 3x2(70)
Bench 10x3(125)
RDF 3x20(10s)
Latls 2x8(20s)
Snatch 6x5(45)