Undecimber's Log

Training Training Logs
41

Mon 24/01/11

HPM no.2
Starting MTW:

OHP: 154 (no change)
BP: 237 (+5.5)
Dec. BP: 248 (+5.5)

FS: 226 (+5.5)
DL: 342 (+5.5)

Weight: 250

Wk1 - Mon
AM Session

Act: Band Should Press

A) OHP: 0 / 114 / 124 / 134 / 144 / 154 / 144 / 149 / 154 / 144
A1) Staggered sets of: BB Shrugs (4 sets)

B1) BP: 237 / 227 / 232 / 237 / 227
B2) Staggered sets of: Band Face Pulls (4 sets)

C1) Dec. BP: 248 / 238 / 243 / 248 / 238
C2) Staggered sets of: Band Pull Aparts (5 sets)

42

Mon 24/01/11

PM Session

Act: Lunge Jumps

FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186

Currently using the arms crossed grip for the front squats, I’m looking towards trying to adapt the olympic method over time.

43

Tues 25/01/11

AM Session

Act: Inc. Plyo Push Ups

A) OHP: 0 / 114 / 124 / 134 / 144 / 154 / 144 / 149 / 154 / 144

B1) BP: 237 / 227 / 232 / 237 / 227
B2) Staggered sets of: Band Face Pulls (4 sets)

C1) Dec. BP: 248 / 238 / 243 / 248 / 238
C2) Staggered sets of: Band Pull Aparts (4 sets)

44

Tues 25/01/11

PM Session

Act: Broad Jump Series

A) DL: 0-220 / 264 / 281 / 303 / 319 / 342 / 303 / 319 / 342 / 303

45

Wed 26/01/11

NC

  1. Clean Jump
  2. Depth Jump (Height)
  3. Band Press
  4. Knees to Feet Jump

repeated 4 times

46

Thurs 27/01/11

AM

Act: Tuck Jump / Clean Jump
A. FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186
B. DL: 342 / 302 / 322 / 342 / 302

Act: Incline Plyo P/U
C1. BP: 0 / 157 / 177 / 197 / 217 / 237 / 227 / 232 / 237 / 227
C2. Staggered Sets of: Cable Face Pulls (4 sets)

47

Thurs cont.

PM

A) Bent Knee Sled Pull: 5 trips x 20m 110 / 165 / 165 / 220 / 165
B) Sled Pull Through with Handle between legs walkback: 3 trips x 20m 85 / 110 / 110

48

Fri 28/01/11

AM

Act: Squat Jump
A. FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186
B. DL: 342 / 302 / 322 / 342 / 302

Act: Incline Plyo P/U
C. Dec. BP: 0 / 168 / 188 / 208 / 228 / 248 / 238 / 243 / 248 / 238

49

Sat 29/01/11

AM

Lats + Biceps

A. Tri-Grip Pulldown to face 4 sets
B. Thib Pulldown 5 sets
C1. Straight Arm Pulldown
C2. Close Tri-Grip Lat Pulldown 5 s/sets

D. DB Hammer Side Curl (Meadows) 3 sets
E. Preacher Curl 3 sets
F. BB Curl 3 sets

My Lats + Biceps are pathetically weak, damn my gangly long arms.

Tried some new exercises today (CT’s Tri-Grip pull to Face and Meadows Hammer Curl), really liked them alot and they will become a staple for the Lat + Bicep days.
Half-way through C1+C2 my cheap cable decided to buckle, so a bit of time was wasted while stripping the plastic off.

Overall a good w/o; my goal is working on the mindmuscle connection with the lats and it’s improving each session.

50

Sun 30/01/11

PM

Sled Circuit

A1. Lat straight arm side pulldown
A2. Sled Curl
A3. Lat Sled Pull
repeated 3 times for 20m ea. (50/50/50)

B1. Sled Front Raise
B2. Sled Rear Delts
once for 20m ea. (25)

51

Mon 31/01/11

WK 2

AM Session

Act: Band Should Press

A) OHP: 0 / 114 / 124 / 134 / 144 / 154 / 144 / 144 / 149 / 149 / 154 / 154 / 144

B1) BP: 237 / 227 / 227 / 232 / 232 / 237 / 237 / 227
B2) Staggered sets of: Band Face Pulls (4 sets)

C1) Dec. BP: 248 / 238 / 238 243 / 243 / 248 / 248 / 238
C2) Staggered sets of: Band Pull Aparts (4 sets)

52

1245×850 220 KB

Thought I would post some photo’s for reference.

Relaxed at 6’5 250lbs.

(Sorry about poor lighting)

53

Mon continued…

PM

Act: Jump Clean / Tuck Jumps
A. FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 146 / 166 / 186
B. Hanging leg raises: 4 x 10

54

Tues 01/02/11

PM Session

Act: Incline Plyo P/U

A) OHP: 0 / 114 / 124 / 134 / 144 / 154 / 144 / 144 / 149 / 149 / 154 / 154 / 144

B1) BP: 237 / 227 / 227 / 232 / 232 / 237 / 237 / 227
B2) Staggered sets of: Band Face Pulls (4 sets)

C1) Dec. BP: 248 / 238 / 238 / 243 / 243 / 248 / 248 / 238
C2) Staggered sets of: Band Pull Aparts (4 sets)

D) DL: 0 / 262 / 282 / 302 / 322 / 342 / 302 / 322 / 342 / 302 / 262 / 282 / 302

55

(No w/o or a NC on Wed 02/02/11 - helped a mate concrete all day, that was enough for me)

Thurs 03/02/11

AM

Act: Tuck Jump / Clean Jump
A. FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 146 / 166 / 186
B. DL: 342 / 302 / 322 / 342 / 302 / 262 / 282 / 302

Act: Incline Plyo P/U
C1. BP: 0 / 157 / 177 / 197 / 217 / 237 / 227 / 227 / 232 / 232 / 237 / 237 / 227
C2. Staggered Sets of: Band Face Pulls (6 sets)

56

Fri 04/02/11

AM

Act: Jump Squat

A. FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 146 / 166 / 186
B1. Dec. BP: 0 / 168 / 188 / 208 / 228 / 248 / 238 / 238 / 243 / 243 / 248 / 248 / 238
B2. Band Pull Aparts: 6 sets

PM

Act: Broad Jump Reset

A. DL: 342 / 302 / 322 / 342 / 302 / 262 / 282 / 302

Sled:

  • Frankenstein Walks: 3 trips 30m (55/90/110) 2 trips 20m (110/140)
  • Long Stride Push: 3 trips 30m (140/140/140)
  • Bear Crawl: 1 trip 20m (220)

I wanted to try a bear crawl, they’re fun.

57

Sat 05/02/11

AM - Lats + Biceps

A. Tri Grip Pulldown to face 5 sets
B. Thib Pulldown 6 sets
C1. Straight Arm Pulldown
C2. Close Grip Pulldown 3 s/sets

D. Side Hammer Curl (Meadows) 4 sets
E. Preacher Curl 4 sets
F. Incline DB Curl with bottom twist 2 sets

A good session, but I need to tidy up the way I organise my sets etc for next time.

58

Sun 06/02/11

AM - Sled

Lat Bicep Eccentric Less
A. Straight arm pulldown to sides
B. Sled Curl
C. Sled Lat row
1 @ 10m ea. (55) 1 @ 20m ea. (110) 2 @ 20m ea. (90)

Shoulder Rehab
A. Sled Front Raise
B. Sled Rear Delts
2 @ 20m ea. (35)

59

(Just wanted to jot down some observations etc. for reference)

Warning: Wall of boring text

So far…

Body:

  • Upper body (Chest/Shoulders) has responded well to the lower rep range and higher set + frequency (pressing 4 times a week)
  • Upper back thickness has improved, which was suprising due to the program having no heavy rowing.
  • No real injuries or problems, some very little issues but become obselete as the weeks went on.
  • Some improvements with legs - mainly width.
  • Have become visually a little leaner and fuller without changes in bodyweight

Strength:

  • During the test week the program seemed to be really good for improving heavy singles, it didn’t do too much to my 3rm (explosive) so far.
  • The second days seem to be my most productive (when I repeat the day before. Tues + Thurs)

Other:

  • Eccentric-less sessions + other sled work is awesome.
  • I don’t seem to bother much with Nueral Charge Routines during summer.
  • Any oppurtunity to split the training days in two is far more enjoyable than performing it all at once.
  • If I was working fulltime and could only do the one session a day, I would probably do something different.
  • Squatting at least 3 times a week works well for me.
  • I wish I didn’t neglect my biceps and lats in the past, these will take time.
60

Wk 3 (10)

Mon 07/01/11

AM

A. OHP: 0 / 52.5 / 57.5 / 60 / 65 / 70 / 65 / 67.5 / 70 / 65 / 67.5 70 / 65 / 67.5 / 70 / 65

B1. BP: 107.5 / 97.5 / 102.5 / 107.5 / 97.5 / 102.5 / 107.5 / 97.5 / 102.5 / 107.5 / 97.5
B2. Band Face Pulls (Staggered) - 7 sets

C1. Dec. BP: 112.5 / 102.5 / 107.5 / 112.5 / 102.5 / 107.5 / 112.5 / 102.5 / 107.5 / 112.5 / 102.5
C2. Band Pull Aparts (Staggered) - 5 sets

Note: Weights in kg, cannot be bothered changing them atm.