Due to work I won’t be able to compete again until May, but will keep training hard. Even though I was disappointed with my performance I felt like I learned alot about what works for me and what to do and what not to do in terms of training.
Barring any injury the next meet I do will be a 100% raw meet May 9th.
First workout back today
Squats-135x10 225x5 285x5x4 sets
belt on-365x1- easy rep but slower than I wanted- might have been a big jump in weight
GH raise-3x10
Leg raise-3x15
Neck work
That is a pretty big jump in weight.
12-16, Tuesday
Bench-135x10 195x5(meant to put 185 but misloaded) 235x5x4 sets
257-1/2x1 (another misload, must have been the girls on the treadmills)
285x1- didn’t stay tight enough, kind of a crappy rep
Close grip bench-185x5x4 sets- a bit light
Paused last rep of each set 2 seconds. Paused singles for at 2-3 seconds.
Kettlebell cleans-50x5 70x8x3 sets each hand
V-handle pulldown-155x12x3 sets
Wrist roller-17-1/2x3 sets
12/18-Thurs
Squats-135x10 225x5 275x3x3sets
Stiff-leg DL off plate-135x10 240x10x3sets
GH raise-10x3 sets
Sit ups-20x3sets
Cable twists-85x10x3sets each side
12-20/Sat
Light bench-135x10 205x5x5sets- 3 sec pause each 5th rep
Standing military-95x5 145x5x4 sets
Chest supported row-80x10 125x10x2 sets 150x10
Face pulls-60x20x3 sets
Hammer curls-40x15x3sets
12/21-Sun
Squats-137x10 227x5 277x3 297x5x4 sets
Put on belt-377x1 with commands
Grip work
317x10 seconds
407x10 shrugs- upper back was sore from rows the day before so stopped doing shrugs
497x10 sec
587- could not do
587x10 sec- training partners showed me how to kind of cheat/hitch weight off pins
677x3 sec
677x5 sec
The reason for the odd weights is that the collars at this gym are the 1-lb collars.
12/23- Tuesday
BP-135x10 185x5 225x3 240x5x4 sets
265x1; kind of ugly
280x1; better
290x1; easiest for some reason
Pause last rep of each set, pause singles 2-3 seconds
Close grip-135x10 200x5x4
Overhand pulldown-165x10x2
Underhand pulldown-165x10x2
Neautral grip pulldown-165x10x2
Wrist roller-20x3 sets
sit ups-25x3 sets
12/24 Wed
Had to work 9-5 Xmas eve, left the house early so I could get out at 4 and finish some last minute shopping. I stopped at a red light, still waking up. Out of the corner of my eye I see an oncoming SUV dominate my rear view mirror. Before I can react everything goes black. Next thing I know I am halfway into the next block and my seat is broken because my head crashed into it so hard. Lucky no one is in front since it was early. My first action is to stagger out of the car because I am suddenly afraid they will drive away so I try to see the license plate number.
It’s this white woman in her 50s. We exchange info. The cops say since the car is still drivable just tear off the bumper and drive to whateever shop I usually go to. A good friend of the family is a mechanic. His shop is only a few blocks away so I suck it up and drive half a car there. Turns out he’s retired and the new people don’t do body work or anything.
The lady’s insurance gives me the address of another shop they do business with. Drive there and some Ethiopians tell me it’s I street NE, not NW. No such address in NE. I call back. Turns out they moved. Woman with a deep Mid-western accent gives me another address in SW.
No such address in SW either. I call my Dad and ask him to google this shop. His internet doesn’t work, but he looks the place up in the phone book and calls it. It’s in SE. After 4 hours of driving around DC with half a car I Get there, the good news is they rent me out a 2008 Chrysler Sebring free of charge.
Most of my training stuff was in the trunk which is now smashed shut.
In conclusino, buckle up for safety
12-27 Sat
Bench-135x10 185x8 210x5x5 sets- 3 sec pause last rep of each set
Standing military-95x10 150x5x2 sets 150x9- gym was closing so I tried to do 10 instead of 2 sets of 5, but got too tired
12-28 Sunday
Squats-137x10 227x5 277x3 307x5x4 sets- first set sucked the rest went ok, maybe I wasn’t warmed up enough
belt on-387x3
Stiff legs off plate-227x8 262x10x3 sets
I hate stiff legs…
[quote]bignate wrote:
looking strong[/quote]
Thanks man!
12-30: Tuesday
Bench-135x10 185x5 225x3 245x5x4 sets paused last rep each set
275x1 3 sec pause
295x3 not paused
Close grip-135x10 205x5x4 sets paused last rep of each set
T-bar row-90x10 135x10x4 sets
Wrist curl-70x15x3 sets
Dumbbell wrist extension-25x15x3 each hand
Leg raises on ab board-0x15x2 sets
First 2 sets of bench with 245 felt heavy, but the rest were strong. The same thing happened Sunday with the squats- it took me a few sets to get moving. I’m not sure if this is just a normal part of adjusting to higher volume of training or if I need to do a few more warm up sets. Last week with the holidays I kind of strayed off my normal eating plan, might have something to do with it also.
1/2- Friday
Squats-135x5 225x5 275x5x2 sets
Stiff leg deadlift off plate-135x10 225x8 275x10x3
Straight leg situp-3x15
1/3-Saturday
Bench-135x10 185x10 215x5x5- pause last rep of each set for 2 sec
Standing military-115x8 155x5x4 sets- harder this week
Pulldown(underhand)-120x10 170x10x4 sets
Rear shoulder raise(lying) on machine-40x15x4 sets
Went a few rounds on heavy bag but shoulders kept cramping up- maybe shouldn’t do after benching
1/4
Squat-135x10 225x5 275x5x5 sets
Grip- thicker bar- 315(double overhand)x10sec
405x10 sec
495x10 sec
585x10 sec
1/6-Tuesday
Bench-135x10 185x8 225x5x4 sets 225x14
Close grips-185x5x4 sets
Chest supported rows-135x10x5 sets
Wrist roller-25x3 sets
Wrist curl behind back-135x15x3 sets
1-9: Thurs
SQ:135x10 225x5 275x5x2 sets
Stiff-leg DL standing on plate:135x10 295x5x3 sets
GH raise:bwtx10x3 sets
Side sit up:bwtx10x3 sets each side
Neck machine-4 sets
Sunday:1/10
Squats-137x10 227x5 277x5 297x5x4 sets 367x1- should have worn belt tweaked back a bit
Leg curl(insert joke here)-150x10x3 sets
Ab wheel-2 sets
1/13-Tuesday
Bench-135x10 185x5 225x3 240x5x4 sets(last rep paused each set)
265x1 2 sec pause
290x1 2 sec pause
felt really good everything went up fast
Close grips-135x10 200x5x5 sets- last rep paused each set
Chest supported row-140x10x4 sets
Wrist extension-4x10
Wrist curls-4x10
1-14
Took the day off- back still felt kind of tender. Lower back has always been kinda injury prone-I strained it in HS wrestling and last year kind of overtrained deadlifts which brought it back up. I used an epson salt bath and turned in early which helped some. I think from now on I will ice it after squatting or DLing regardless of whether I feel soreness or pain. An ounce of prevention and all that.
I’ve gained some weight I’m around 250/255 right now. Never been a looker anyway so no biggie.