It has been a while since I managed to keep a training log online that was actually up to date. Let’s see if I can make it work this time around.
I’m a 242, single-ply (USAPL and USPF) lifter. My best total is 1730 and most recently I did 1692 in my first USAPL Nationals. My goal is to return to Nationals next year in Palm Springs and have a better showing than I did this year (5/9). I’ll probably do a couple of meets along the way, but next June is the primary focus.
I just returned from a vacation and about 12 days off from lifting. Here goes.
7/6/09 ME Squat/Dead
Deficit deadlifts (2 inch platform) (545 pr)
5x135
3x225
3x315
1x405
1x455
1x495
0x550 (who turned on the magnets in the floor?)
1x525 (grinder)
3x405
3x405
SSB Pause Squats (beltless)
5x160
5x240
5x290
5x290
Pullthrough good mornings (black band)
4x12
Abs
Trying for a pr deadlift from a deficit my first session back from a 12-day layoff wasn’t the smartest thing I’ve ever done.
Still feeling a bit under the weather, but had to get something in. Speed was really good on squats despite being a bit sore and going sans briefs. Working on breaking the floor correctly on the speed deadlifts.
Not really feeling much better. The cold (or whatever it is) seems to have moved to my head now. Still managed to get some work in at 90%+, which was my goal.
Been a while since I updated this. I’ve been training, just haven’t had time to post. I’ve been playing around with some things that I’m hoping will get my bench and deadlift moving. I dropped speed work and am doing rep bench on my light day. For deads, I’m doing the program from PLUSA this month written by Bob Gaynor, adding the deadlifts as a secondary movement on my ME lower day. We’ll see how it plays out.
8/1/09 DE Lower
Speed Squats (greens, suit bottoms)
8x2x305 (good speed)
Speed Deads (quadded minis)
1x325 (too heavy for week one of the wave)
8x1x285
Front squat machine
3-4 working sets, can’t remember weight
Pullthrough good mornings (black band)
15, 12, 12
Abs
8/2/09 ME Bench
Comp. Grip Bench
5x135
5x185
3x225
3x275
1x315
1x365 (added custom Katana)
1x405, no touch
1x445, no touch
1x475
1x495 (5lb pr)
[quote]BlackLabel wrote:
Looking VERY strong so far. It looks like your doing a westside routine?[/quote]
Thanks. It is primarily a Westside routine, but I’m doing a deadlift workout written by Bob Gaynor in the latest PLUSA as a second movement on ME lower and then I’m doing rep bench following Prilipen’s chart instead of speed day. So far so good.