Wanna be Elite...

Training Training Logs
721

2.1 - 9/10/12

Cluster Bench (8x1): 325
Close Grip Decline Bench (5x5): 155, 195, 235, 265, 215

Clusters were pretty easy. At no point did my bar speed slow or was I in any risk of not hittin the rep. No spotter, so I guess that’s a good thing.

Declines were a bit tougher on an awkward bench. It was basically a half rep to lockout the weight before my sets even began because my arms are so long. That was not fun.

I was using the gym at work on the Navy Yard today and some small dude saw me doing the cluster bench and offered this genius advice “you know you could do more reps at once if you lowered the weight a little bit…there’s no need to use that much weight”…thanks big chief…

Got workout #2 coming up after work followed by Outback then workout #3 with the team. Outback is offerin free blooming onions today for some reason, so that is going to be an awesome pre/post workout snack.

722

2.2 - 9/10/12

Multiple Cluster Bench (5x3): 305
DB Seated Military (5x5): 30, 40, 50, 60, 45

Pretty decent second session. Hit it up immediately after work. Cluster reps were very easy, and the DB press really seemed to take the ache out of my shoulder that had been flaring up from the first session.

Went to Outback and got a free blooming onion in between session 2 and session 3. Apparently if their NASCAR driver guys finishes in the Top 10 of any race, its free bloomin onions on Monday…that is pretty aweseome…

So full of fried goodness, I moved onto 3rd session

2.3 - 9/10/12

Drop Set Bench (3x): 347.5, 317.5, 287.5, 257.5
Strict Curl: 127x4, 137x3, 150x2
90 Degree Cable Curl: 45x10, 55x8, 65x6
Triceps Rope Pushdowns: 6x8

Moved up 12.5 on cluster bench this week and will move up another 12.5 next week. These weren’t quite as easy as last week but still were very fast and explosive. No worries at all with 360 next week.

Curls went well. Not quite as fast as I had wanted but still nowhere close to failing. Looking good and on track there.

Finished off with some b.s. assistance and skipped barbell curls this week.

Feeling pretty beat up tonight after all the volume today. Apparently weeks 2-3 is about the worst week on the program as the body struggles to adapt. I hope this is true. Gonna hit up the hottub tomorrow night for some recuperation. WOuld have done it tonight but honestly don’t feel like moving off the couch!

Good night

723

I’m pretty sure I missed this. Are you not doing lower body or back work, if so, why so?

724

Only minimal back work (basically face pulls) and no lower body work. I was not recovering from my back injury like I had hoped so I’m just taking time off completely to let it heal up. This 6 weeks is focused purely on building my bench and curl up for the meet. Balance will follow after that.

2.4 - 9/12/12

Hanging Full ROM Bench (6x3): 330, fail
Speed Bench (12x3): 205

Failed on the second set of hanging bench tonight at 330. Only went up 5 pounds but this was still too much. I felt beat to shit and just couldn’t push the weights up from the stop at the bottom. I am weak as SHIT if my stretch reflex is taken away. Going to talk to Tim to see what he recommends I do for this.

Speed Bench was painful as well and i was just happy to get it over with.

Went and sat in the hottub at my other gym for a half hour or so afterwards to recuperate. Feeling a bit better now, hopefully Fridays workout will be a little better.

725

So apaprently in my last workout, I was supposed to work up to 330 for only one set and not do all sets at that weight. So feel a lot better about “failing” now. Like other exercises, I’m still trying to figure out when to use straight sets vs. when to ramp.

That set was still pretty fucking tough though! BUt should be no problem with a proper ramp up.

2.5 - 9/14/12

Negatives Bench Press (4x3): 365
High Rack Pin-Press (5x3): 260, 300, 340, 375, 315

Prowler Push: 90x40x10

Went super slow on the negatives for like a 6-8 count on most reps with a couple super long, two breath reps. Still pretty easy on these and see no problem going up to 375 next week.

Pin presses from the top were a bit tricky. I struggled pretty hard with the weight, after doing all sets with 365 last week. Hoping to adapt to this program already. All my real full ROM lifts are going up, but my partials are struggling hard. This program is killer for that, especailly since I am so weak at them.

Pushed the prowler 10 trips afterwards with 90 pounds on it. I think they resurfaced the skis on it making it easier to push. SCJ thought so too. Was good for an ego boost I guess since the last time I pushed it I almost died after 6 reps and got 10 fairly easily tonight.

Hokie Football tomorrow and wine festival on Sunday. Looking forward to a good relaxing weekend and healing up for Week 3! One month left till showtime.

726

3.1 - 9/17/12

Single Cluster Bench (8x1): 335
Close Grip Decline Bench (5x5): 160, 200, 240, 270, 225

Cluster reps were not quite as easy as last week but still got all reps in with no real issues. My right shoulder is starting to hurt more, but not quite to the point where I think it is affecting my performance. Gonna keep an eye on it and keep it iced up real good.

Declines felt easier this week than last.

Got my second workout after work today then meeting up with the team tonight for workout numero three.

727

3.2 - 9/17/12

Multiple Cluster Bench (5x3): 315
DB Seated Military Press (5x5): 35, 45, 55, 65, 50

Did this workout after work. It was busy as shit due to it being international bench press day. So I waited like 5 minutes for the bench and once I got it, I sat my shit on the bench while I went to get one of the new power bars out of the closet up front since they dont want to leave them out for the masses. Basically my chalk box, my lax balls taped together, and a towel.

It couldn’t have taken me more than a minute and a half to go and get the bar, but by the time I was back, some douchebag had adjusted the uprights and was loading up a bar and had moved all my shit to the floor beside it.

I basically flipped out on the guy about his lack of situational awarness and basically was just a huge dick to him about how he was clueless. This dude is not some stupid newb either–I have seen him in there for at least the past year. Obviously he has made zero progress as he was still benching 155 for regardless, not cool. What the fuck did he think the shit on the bench actually denoted?

So anyways, started my workout and forgot how to do multiple cluster bench. I did the first 3 reps in straight set fashion and then started the second set after resting 10 seconds. I then realized this was retarded and not the right way to do things (its supposed to be one rep, rest 10 seconds, followed by the next one, rest, final rep, then rest a few minutes before begining next set). Oh well.

Military presses were easy and seem to take out a lot of the stress I manage to build up in my arms and elbows on these multiple workout days.

3.3 - 9/17/12

Drop Set Bench (3x): 360, 330, 300, 280
Strict EZ Curl: 127x2, 137x2, 147x2, 155x2
90 Degree Cable Curl: 55x10, 65x8, 75x6
Triceps Rope Pushdowns: 5x8
Straight Bar Curl: 75x8, 95x8

Good drop set workout. I really like this exercise as it allows you to really crush the volume while keeping the weights heavy, but doesn’t wipe you out like a straight set would.

The 360 was a smoke show. Pause on the chest and easy push up on the first set. SEcond and third sets were a bit tougher but no chance of failing. Dunno if I’m going up to 370 or 375 next week–probably gonna go the conservative route since we still got 3 weeks left in the program.

Hit a fairly easy 155x2 straight curl. Dunno how much more I have in me, but this was not too bad. Have more volume at lighter weight next week with a 160 for 2 in Week 5 leading up to the meet.

Overall a pretty awesome training day. Feeling a bit beat up, but not nearly as bad as last week. Finally may be getting used to this volume and frequency. Looking forward to the next 3.5 weeks now that I’ve adjusted.

Later bitches.

728

Just an FYI - those bars only have a 600 lb capacity…

I know…

I asked what the capacity was on them and he says (laughing): Why? What are you going to be doing with them?
I just gave him a blank stare and said: You do know I deadlift over 350 right? So you can only imagine how much Nate deadlifts.

I mean, right now you don’t deadlift, but eventually you might consider re-joining the realm of powerlifting. Just looking out for you.

On a related note:
GO BILLS!!!

729

3264×2448 2.87 MB

Don’t you ever put that VT collar on him again! I was appalled and embarassed for him when I walked in the door last night!!

730

[quote]Polsen714 wrote:
Just an FYI - those bars only have a 600 lb capacity…

I know…

I asked what the capacity was on them and he says (laughing): Why? What are you going to be doing with them?
I just gave him a blank stare and said: You do know I deadlift over 350 right? So you can only imagine how much Nate deadlifts.

I mean, right now you don’t deadlift, but eventually you might consider re-joining the realm of powerlifting. Just looking out for you.

On a related note:
GO BILLS!!![/quote]

haha that’s pretty hilarious. I can’t imagine a bar like that only having a 600 pound capacity though–they look pretty sturdy. Much better than the other shitty bars in there that I pulled 600 on.

If I break it, does that mean that I get to keep it? Like at the bowling alley?

3.4 - 9/19/12

Low Pin Bench Press (6x3): 200, 235, 265, 295, 335 (fail), 250 (skip)
Speed Bench w/chains (9x3): skipped

Came to the conclusion tonight that I am just not going to be able to do these fucking presses from a low position. I had been using straps and failed at that last week, not realizing I was supposed to work up to the heaviest weight for only one set, followed by a back off (I was doing straight weight). I was excited to do them right tonight, but just could not muscle it up once it got above 300 pounds. I lose my stretch and am just done.

On top of that, it beat the shit out of my elbows and shoulders to the point that I couldn’t even lockout my speed bench work. I worked up to 205 for a triple and while it flew off my chest, obviously, the lockout was painful and I decided to shut it down for the night rather than risk injury.

Gonna figure out a way to modify this next week to get a training stimulus, just not sure how yet. Maybe straight sets of bench. Maybe an actual two board press, if I can find a 2-board, or maybe a foam press like MarauderMeat uses sometimes. Other option would be floor press–I really like those.

Shitty training day after a shitty day overall. My car got towed last night from my parking lot because they sniffed out the fake decal I had copied and taped to the back window, so that sucked. Then it took me over an hour to find a parking spot at work, which was mad gay since I was late anyway due to having to get my car out of impound. Took me over an hour and a half to get home after work since there was an accident (my commute is a whopping 5 miles). And if that wasn’t bad enough, I sat on the tupperware that had my postworkout shake in it on my car seat and it busted on the seat and smeared Surge into the fabric.

Fuck Wednesday.

731

dayuuuuum

732

low pin bench, is that kind of like a dead bench (benching from the bottom position).

733

720×960 68.8 KB

[quote]scottkoscielniak wrote:
low pin bench, is that kind of like a dead bench (benching from the bottom position). [/quote]

Yeah, the bar is about 2-3" off chest. This program also has a high pin bench, which is the lack portion of the movement, probably the 5" or so before lockout.

3.5 - 9/21/12

Negatives Bench Press (4x3): 375
High Rack Pin-Press (5x3): 275, 310, 350, 385, 325
Face Pulls: 4x15

My girl and I are heading down to North Carolina for a wedding this weekend so stopped in Asheville, NC and dropped into a random gym called “The Rush”. Ho-ly shit. This place looked like Nickelodeon Studios–I half expected to be hit with a pie walking out of the locker room! Check out the pic.

This gym was a comical assortment of every gym stereotype known to man:
-Douchey trainer with spiked hair and a clipboard? Check!
-Old guy who used to bench 365 for reps until he blew out his shoulder and now only trains to get a good pump and will love to tell you about it? Check!
-Guy who knew someone that benches more than <> but would do it without a warmup as soon as he walked into the gym? Check! (This was actually the same as #2 above)
-Mr. Functionality that does everything on a bosu ball? Check!
-Wannabe football players standing dumbbells on their ends for elevated pushups while putting their rear foot on a stability ball with the other foot bent into the air while having a ponytail haircut? Check check checkmate bitch.

I had to keep from laughing the entire time I was there. My girl asked Mr. Functionality about this weird strap setup in one of the “functionality racks”, which was basically just TRX straps that would move through an entire range of motion. He then went on to give her a 5 minute demonstration on the different movmeents you could use it for, and why each one was more beneficial than the other, and what muscle groups it involved. She was like “yeah dude, I know I’m a personal trainer, I just had never seen this before. Thanks”. She also pointed out to me later that she was also stronger than the dude. Awesome.

Anyways, ended up getting a pretty good workout in regardless of the comical nature of the gym.

Negatives were a lot tougher than last week. I looked around for someone that looked like they knew what they were doing in the gym to spot me on the negatives, and that ended up being pretty decent. The guy was actually pretty strong and knew what the fuck was going on, so that was a plus. Will probably go up another 10 on these next week.

Pin Presses were very tough, especially on the last set. These things are just murder on me.

Finished off with some face pulls to get the pain out of my arms.

That’s it. Wedding and bonfire day today. Boom.

734

I witnessed half squats on a bosu ball yesterday. Its things like that which make me want to murder a carebear. Have fun at the Wedding!

735

That front desk looks like a fucking yogurt stand

736

[quote]scj119 wrote:
That front desk looks like a fucking yogurt stand[/quote]
lol

737

[quote]VTBalla34 wrote:
My girl and I are heading down to North Carolina for a wedding this weekend so stopped in Asheville, NC and dropped into a random gym called “The Rush”. Ho-ly shit. This place looked like Nickelodeon Studios–I half expected to be hit with a pie walking out of the locker room! Check out the pic.[/quote]

LOL. The Rush is a chain of gyms, the gym I always go to is a “Rush”. I guess I am used to the wackyness of it. I sort of looked around and took stock of my surroundings there after I read your post and it suddenly occurred to me that the place does look like the fucking Wonka Factory. Despite its imagination land appearance though, the one I frequent at least has racks and bars and all the shit you really need.

738

[quote]MightyMouse17 wrote:
I witnessed half squats on a bosu ball yesterday. Its things like that which make me want to murder a carebear. Have fun at the Wedding![/quote]

Yeah man…I really want to know what people think they are doing when they perform such feats. Maybe we’re just liftin snobs?

The weddin was a lot of fun. Most laid back wedding I’ve ever been to, and the couple getting married definitely used the following words/phrases while exchanging vows:

-I love your vasectomy
-I commit myself to you unless you find God or vote Republican
-…ever since you found me online using your datin profile name of “slutbanger”
-When we first met, you told me oyu ate unborn fetuses.

It was an interesting ordeal to say the least.

[quote]scj119 wrote:
That front desk looks like a fucking yogurt stand[/quote]

I’m pretty sure you can also buy some acid…

[quote]csulli wrote:
LOL. The Rush is a chain of gyms, the gym I always go to is a “Rush”. I guess I am used to the wackyness of it. I sort of looked around and took stock of my surroundings there after I read your post and it suddenly occurred to me that the place does look like the fucking Wonka Factory. Despite its imagination land appearance though, the one I frequent at least has racks and bars and all the shit you really need.[/quote]

It was defnitely a legit gym with equipment and shit. I think they had DB’s up to 150 pounds (of course with the goofy logo on the ends of them) and the racks and shit were fine. The rockwall was pretty cool too, if youre into that sorta thing. It was just very comically decorated and populated.

4.1 - 9/24/12

Single Cluster Bench (8x1): 345
Close Grip Decline Bench (5x5): 165, 205, 245, 275, 230

Decent workout. Bar speed slowed on the last few singles at 345 but nothing to the point of failure. I only REALLY struggled on one rep (rep #5 I believe it was). 10 more pounds next week, which will put me above the weight I opened with at my last meet (350).

Declines were easier today as I had someone to lift off for me. Arms are too long to unrack that shit comfortably.

Also found out the guy that sits across the aisle from me at work (this was the gym on the Navy Yard) benches 500+. He is a big ass dude, but I didn’t realize he was that fucking strong. He says he is 5’11 and only 260, but the dude looks like he weighs about 300 pounds, so I’m not sure if he was bullshitting me on his weight. But he was definitely banging out 405 on the decline like it was a warmup, so I think his actual bench is definitely in the 500 range.

I was a bit disappointed to find out I was not the strongest guy at work. Its like Wendler and Tate say about the reason they love flying–they know they are always the strongest mother fucker on the plane. I figured in a building full of Navy guys and engineers, I had that title securely locked up. I guess not. Must work harder.

Workout #2 tonight after work and #3 with the guys at 9.

739

you left your jimmies unguarded

740

[quote]spar4tee wrote:
you left your jimmies unguarded[/quote]

I have no idea what that means

4.2 - 9/24/12

Multiple Cluster Bench (5x3): 325
DB Seated Military Press (3x5): 40, 50, 60

Cluster sets went pretty well. Bar speed was good and all reps were strong. 10 more pounds on these next week.

Skipped the last couple sets of DB press due to time. Got out of work late and to the gym even later, and was bumping up into my recovery time for workout #3 so just cut it short and went home to chill for a while before the next one.

4.3 - 9/24/12

Drop Set Bench (3x): 372.5, 342.5, 312.5, 282.5
Strict EZ Curl: 127x5, 140x4, 150x3
90 Degree Cable Curl: 65x10, 75x8, 85x6
Triceps Rope Pushdowns: 6x8
Straight Bar Curl: 75x8 to get the stretch out

Heavy night on drop set bench. Was a bit nervous going into these because I was feeling beat up all to hell, but they went fine and were very strong. Paused each rep briefly on the chest. Probably didn’t get a competition pause on the first set, but did on subsequent sets. I’m thinking somewhere around 372 is going to be my opener in October.

New PR on EZ curls tonight with a pretty easy 150x3. Had one or two more reps I think, but not really sure how that equates to actual strength on this movement. Thinking the meet is going to go well.

Sent in my entry form for Worlds next month this week and booked my hotel. Getting pretty excited to be coming down the home stretch!

Out of town the next couple days for work down in Norfolk, so I may stop in at Brute Strength Gym for my Wednesday workout.