12/7: Decided to split the big 3 into 3 sessions today to try to get volume in today.
AM Session
Blue band low box squat
135x3x2
245x3x5
Lunch Session
Blue Band Pause n Press Bench Press
45x15x2
225x5x5
Bench Press without Bands
345x7
Afternoon Session
Blue Band Sumo DL
245x1x2
245x2x2
315x3x3
315x1 Did not have enough energy and strength to get two more reps.
12/8: Only wanted to do squats only.Did not feeling like doing DL’s or Benching today. Just one of those days.
Blue Band Low Box Squats:
135x3x3
260x3x9
12/16: After being on my death bed for being sick as hell I was finally able to return to the gym. Being sick has put me about 2 weeks behind schedule with weight progressions towards my next meet in January. Oh well:(
This phase of my training will be just hitting singles and doing cardio. Not really worried about doing reps just getting used to lifting and holding heavy weight.
SQUATS
Used blue bands to help me warm up faster:
Blue Band Squats:
45X2X2
135X1
225X1
SQUATS WITHOUT BANDS
315x1
365x1
405x1
425x1
455=fail
Analysis, I think it was more mental then anything to have 450 in the hole. I did mentally prepare myself to push through and just got stuck in the hole. Lucky for me I was using the rack and was able to self spot by dumping the bar while in the hole. Plus being sick, I was not feeling all that extra strong. I should be able to hit it next week.
Recovering from being sick really sucks ballz:( Just starting to feel my strength return. On top of that, I messed around and thought I was Jordan and jammed my index fingers on both hands. WTF! Anyway, I still pressed through
12/21: Wanted to hit some bands to try to regain a little strength and progress
Used Green Bands:
Green Band Low Box Squats
45x3x3
135x2
225x1
275x1
Walkout Static Squat Holding where I just walk back and forth with a certain weight on my back for 10 seconds
425x1 10 second hold
505x2 10 second hold
Trying to get used to heavy weight on back. Running out of time due to comp 16 Jan 2010. Damn!
12/22:
Sumo Deadlifts
245x1x3
335x1
425x1
515x1 Just some singles to get back into the grove and guage where I am.
Next Comp, was looking for a 475-525 Squat. Going to shoot for 450-475 Squat, 550-600 DL, 405-425 Bench. Don’t know how much I can recover for being sick at this point in my training. Oh well, I will go out and do what I can do on the platform.
I haven’t bench press in two weeks. Today’s session felt better, but not as strong as should be.
12/23:
Dumbell Rotator Cuff Warm up: 35x10x2
Bench Press Pause n Press:
225x10
275x6
315x1
350x1
375x1x2
Rev Blue Band Bench Press
315x5
405x1
455x1
500x1 = Fail First time trying these. Wanted to gauge how strong I was. Will start at 465 next time and go up from there incrementally.
Bench Press touch n go:
315x8
12/26: After being snowed in here in North Texas (Unbelievable) I battled the snow, took my shovel just in case and hit the gym. Gym was empty, just me. What a good feeling to train in a gym by yourself. Anyway, wanted to hit some reverse band squats.
Squat Warmup without bands:
135x6x2
225x5
315x1
365x1
405x1
Blue Band Rev Band Squat:
405x1
450x1
480x1
500x1
25 off of top and 80 off of bottom. Just wanted to feel heavy weight on back and build confidence squatting with heavier weight.
This is a great log, and the videos really help show it! Keep up the great work! I look forward to checking back frequently.
Thanks Avominion for the props!
12/29: Squats again. Really focusing on squats
Green Band Low Box Squats for more tension and more work:
45x2x3
135x2
225x1
275x1
315x1 315x1 Green Band Low Box Squat 12-29.MOV - YouTube
Free Squats using low box squats as a gauage for depth
405x1
440x1 440x1 Squat 12-29.MOV - YouTube
Reverse Blue Band Low Box Squats for minimum help as possible
440x1
500x1 500x1 Rev Blue Band Low Box Squat.MOV - YouTube
550x1 550x1 Rev. Blue Band Low Box Squat.MOV - YouTube
12/30: Bench Press
Although I hit a 385 pause n press in August, the training program calls for 385 which is 85% of my projected max goal of 450. 450 is what I wanted to hit, but I will be happy with 425+. Anything else I will have to re-evaluate in order to make good gains. I plan on hitting a 500 raw by end of 2010.
Green band Bench Press
45x5x2
135x3x2
225x1x2
Pause n Press Bench Press
315x1
385x1
340x5 Touch n go Bench Press.
1/2: Dead lift day
Been working on my conventional DL form because I feel stronger than doing the sumo stance. Hit some PR’s with this stance today.
DL
245x1x5
335x1
425x1
515x1 PR
540x1 New PR
Did some Reverse Blue band DL’s. After measuring the pull of the weight to floor bottom, the bands took 115Lb off of bottom and 0 from top.
315x1
405x1
500x1
Decided to do some bench press and I need to move the pins up two more holes because the tension relief did not set in until I was half way down during the negative of the lift.
The Reverese Blue band Bench press with the bands took 75lbs off of bottom:
245x8
335x2
385x1
450x1 Received some help but not that much where the spotter was doing rows. he was doing curls:)
1/4: Squat and Bench day
Reverse Band Squats with Blue Bands (70 off bottom, 0 off Top)
115x1
205x5
295x5
385x3
475x2x3
Reverse Band Bench Press with Blue Bands (70 off Bottom, 0 off Top)
165x5
255x10
345x5
400x2
1/7: Deadlift day uuuggggh!
Decided to stick with Conventional Deadlift stance again. Lessoned learned was that if I use this stance, I have to stay tight the whole time. If I don’t, I get stuck about 3/4 of the way up and I am not as explosive.
245x1x3
335x1x3
450x1
525x1
550 Fail Wanted to hit a PR
Reverse Blue band DL’s ( This time 75 off bottom, 0 off top)
515x1x3 This was a PR.
1/9: Squat and Bench day
I doubled wrapped the Blue bands for increased tension for low box squats. This was a shock to the system to say the least.
Blue Band Low box squat
135x3x3
225x2x3
Rev Blue band Squat (70 off bottom, 0 off top)
315x2
405x2x2
Touch n Go Bench Press
135x15
225x12
315x8
345x4
Rev Blue Band Bench Press Pause n Press (70 off bottom, 0 off top)
405x2
405x3
4 Board Blue band Bench Press Pause n Press (40 off bottom of ROM, 0 off top)
455x1
2 board Blue Band Bench Press Pause n Press ( 50 off bottom of ROM, 0 off top)
455x1
I have about 5 more training sessions before I take time off before the competition on 23 Jan. Not going to try for any more increases. Just going to make sure I can hit the weight clean to ensure 3 white lights and go 9/9.
W-H-A-T T-H-E F-U-CK???
dude, you’re huge and moving some serious weight, definitely will be following, damnn.
Guess there is no need to say good luck.
[quote]tuchavito wrote:
W-H-A-T T-H-E F-U-CK???
dude, you’re huge and moving some serious weight, definitely will be following, damnn.
Guess there is no need to say good luck.[/quote]
Thanks for the props. Although you say there is no need to say good luck, I will still take ALL THE LUCK I CAN GET!
1/11: Squats Day, Sure did not want to these today. Oh well!
Blue Band Low Box Squats to get warmed up. Doubled wrapped again to increase tension.
45x3x3
135x3
Squats without Bands:
225x3
315x2
365x1
405x1x3
430x1
Reverse Blue band Squats
500x3 Tried for a 4th one but got stuck in the hole. Lucky I was in the squat rack with the safety pins.
1/12: Bench Day
135x8
225x3
275x3
320x1
365x1
410x0 Fail
Reverse Blue Band Bench Press with 70 off bottom:
405x4
430x2
Lesson learned so far for this 12 week cycle:
1)Learning how to readjust progression cycle. Think I spent too much time in the 58-62% range and not enough time peaking. After this meet, I will readjust my training cycle and I have a new approach that I will try.
I believe I should have got that 410 but got stuck half way up.
Limit use of bands because they are taxing
DL every other week because DL’s tax the hell out of me.
1/14: Bench day
Blue Band Bench Press Pause n Press;
45x8
135x3
225x3
Bench Press Pause n Press:
325x1
375x1
395x1
2Bd Bench Press Pause n press:
315x5
335x5x2
1/16: Squat Day
Blue Band Low Box Squat to warm up:
45x1x6
Squats
225x1x2
315x1
365x1
390x1
415x1
420x1
425x1
1/18: Deadlift day
I messed around and lost explosiveness with sumo and I feel better with conventional. Lesson learned from this, stick with one style and improve upon.
Conventional DL:
335x1x5
450x1
520x1
Sumo DL
425x1
475x1
520x0 Fail. Couldn’t even get off ground. Maybe it was my form or I am just burned out and need the time off before competition this Saturday.
I am shooting for a 1300Lb total. I have pretty good idea on how I can improve on all three. This was the first time training for all three and it was good lesson learned trying to balance training for all three and still make improvements.
Conclusion: This Saturday, anything above 400 on squat and Bench I will be happy and anything over 500 on DL. I am going to really push the 3rd attempt and shoot for PR’s so my plan is:
Bench Press:
Open–350
2nd–385
3rd–400-415 depending upon how my 2nd attemp feels
Squat:
Open: 300–I want to gauage the judges depth to ensure I am within the judges standards If I hit 300 at depth like I think I do, I will jump to 400. Otherwise, by second will be 375 and final 400-420.
2nd–400
3rd–425-450 depending upon how weight feels
DL:
Open: 500
2nd: 530
3rd: 550-570
For the rest of the week it is strictly cardio and stretching. Nothing else. Body feels pretty beat up and mentally I have checked out and don’t want to see the weight room for a while.