Thursday, February 17, 2011

Meet prep, training log and videos

I have not posted in about a month as my meet prep has started to ramp up. I am about a month out right now so only a few weeks left before I am back on the platform. It has been a long time but I think I am ready and by the end of the year could be into uncharted water.

I got some help adjusting my squat form and it will pay off in the future. You may notice I am much more upright and using more hips and hamstrings. My bench is still behind from my injury but is coming along and I will be above 90% at this meet. After the meet I am going to get some help for my deadlift and see if I can get it moving.

Wednesday 1/12

Started to floor press but the shoulder was screaming so I stopped at 225.
Can't remember what exactly I did.
rolling db ext 50 5x8
pulldowns 5x12

Friday 1/14

speed squat went with loser briefs
ssb 275 9x2, 315x2
speed deadlift conventional 315 2x1, 365, 2x1, 405 2x1, 455 2x1. 495 2x1

pull throughs 6x12 3 sets bent over and 3 squatting. Keep rest less than 30 seconds between sets
side bends 65 3x12

Sunday 1/16

speed bench with mini
135 5x3, 155 4x3

5 board with mini
225x5, 275x5, 315x3, 335x3

low cable rows 5x12
face pulls w/ purple band 5x20
db curls 3x12

Monday 1/17

starting to get sick and the last 2 nights slept 11 and 10 hours. Skipping main exercises and will do mostly assistance work this week.

ghr x40, 35, 25
single leg hypers 90 3x12
neutral grip pullups x5, 4, 4, 3
band pull aparts 3x15

I think I did something else but I really can't remember.

Wednesday 1/19


db bench with purple band behind back 70 4x12
db ext on floor 40 6x12
lat pulldowns 5x10
side raises 15 2x12
rear flys 15 3x15
cable curls 3x12

Friday 1/21


Did a bunch of kettlebell swings

Monday 1/24

cambered bar goodmornings (bar=45)
135x5
185x5
225x5
275x3
315x3
365x3
405x3
455x3
495x1

squatting pul thrus
150 3x12

short strap hypers
270 3x10

side bends 105 3x8

rotator bar pulldowns
120, 140, 160 x12


Wednesday 1/26

reverse band bench with purple
185x5
225x3
275x3
315x3
335x3
365x1
385x1
405x1

db ext on floor
45 5x10

wide grip pull ups
5x3

band face pulls 5x25

Pulled something in my neck and it kills to turn my head. I could really do without this right now.

Friday 1/28

speed squat
275+ blue band 6x2

speed deadlift
mini band 315 3x1, 365 4x1

long strap hypers 365 4x10



Sunday 1/30

speed bench
185 3x5, 205x5, 225x5
chinups 4x5
dips 5x8
db powercleans 17.5 3x20
cable curls 2x12

Monday 1/31

sumo deadlift with 4 chain
225
315
365
405
add suit
455
495
545
585 - pulled something in my mid back at lockout. Might be lat or rhomboid. Shut it down there.

Short strap hypers
180, 270 3x10

green band leg curls 3x12

leg raises 2x25

Thursday 2/3

bench
135x5
185x5
225x3
275x3
315x2
add 3 board
315x3
365x2
405xmiss - should have had this but lost my tightness. Opted to stop rather then take it again.

db bench with purple band behind back
70 2x8

face pulls for a song
abs on dip machine for a song

pushdowns 5x12
rope curls 5x10

Friday 2/4

Friday
speed squat with blue band
275 x2
315 5x2
365 x1
405 x1
455 x1

Over all I was happy with my squat today. 365 felt perfect and 405 felt alright. I got a little forward with 455 but I will take it.

side bends 105 4x8
blue band goodmorning 3x12
green band pull throughs 2x12



speed bench Sunday 2/6
205 5x5

5 board
275 x8
315 x8
365 x8

db powercleans 20 3x15

chin ups x5, 6, 6, 5, 4, 4
curls 3x12

Monday 2/7

stiff leg sumo deadlift
135x5
225x5
275x5
315x5
365x3
405x3
455x3
495x3
545x1

roller hyper
180 3x10

ghr
3x10

situps on ghr with 10 behind head
2x10

Wednesday 2/9

Bench
135x5
185x5
225x3
275x3
315x1

add shirt
365x3
405x3 pretty close to touching
435x2 touched on 2nd rep but pushed straight up rather than back.

This was satisfactory for today. First time in this shirt in 18 months and 2nd time in a shirt in the same time.

4 board
275x5
315x5
365x5

rolling db ext 50 4x8
db rows 110 4x8
face pulls for a song.

Friday 2/11
BW 247

squat
135x5
225x3
275x3
315x1
365x1
add briefs
405 2x1
455x1
add suit straps down
495x3
545x1
straps up
585x2
635x1

Felt a little inconsistent today with my setup but felt ok. Stance felt too narrow at times. I need to get throughthis meet and will be able to work on it with a little more patience.

arch back goodmornings
185 3x8

Long strap hypers
4 plates x8
6 plates x8
8 plates 4x8

pulldown abs 3x2

Sunday 2/13
90 minute nap
speed bench 205 6x5

pushdowns 3x15
db powercleans 20 3x15
battling ropes x200
db curls 2x12