Training log up to meet

The last month has been busy as I was getting ready for my meet, I let my gym membership run out and started to train more at my wife's place.

So Here is what I did up until the meet.

2/16

Sled drag
behind the knees 90 3x50 yards
rear fly 45 3x50 yards

Roller hyper 225 4x8
leg curls on hyper 90 3x10
situps on ghr 3x10

2/17

reverse band purple
185x5
225x5
275x3
315x3
335x3
365x1
385x1
405 3x1

pin press 1 inch
315x5
365x5
405x5
455x5
495x5

A1 sled drag Y+T 3x50 yards
A2 rolling db ext 45 4x8

B1 barbell rows 185 4x12
B2 band pullaparts 4x20

curls

2/20

Drove an hour to get to a monolift. Band tension was a little lower due to a smaller base but it has been over 2 years since I have done circa max and 2 yars since I used a mono so I will just go with it.

16 inch box with blue and green band

briefs
135x2
185x2
225x2
275x1
add suit bottoms no belt
315x1
add belt
365x1
405x1
455x1
495x1

roller hyper 4 plates 3x8

Over all I was happy wth my squatting but was having issues unracking the bar and hunching rather than arching into it. You can tell on 495. It was a 40# jump but felt like it was 100#s. I have one or two more sessions in the mono before the meet so I can iron these things out.

Video of week 1 circa max


2/22

Sunday
speed bench with mini
135 3x3
155 9x3

Knee was giving me fits and could not get comfortable on the bench.

bradfords
95 3x20

pushdowns 3x10
elbow out db rows 35 3x15
neutral grip pull ups 5x3

2/25

Tuesday
Don't remember everything I did.

Long strap hypers
6 plates 3x10
7 plates 3x10

sled drag behind knees
3 x 50 yards

pulldown abs with stagger stance purple band
3x15

I know there was more to it but I really can't remember

Thursday
floor press

308x1
330x1
352x1
308x4 (mats were slipping out from under me)

tates 50 6x8

bb rows 185 3x12

2/28 (posted on another log so I don't have all the dates correct)

Saturday
Knee has been swollen the whole last week and I am not sure if it was from the squatting last Saturday or the benching on Sunday but it was pretty swollen all week. But I decided to squat as this is circa max.

Got up early as I had a 1 hour window to use a monolift about an hour away. I was 55 minutes into my drive and less than a mile away fromt he gym and my car starts to misfire and almost dies. I totally bonked and reverted back to my old squat style and was leaning much more that last week. Not sure if it was the knee or just me just doing things wrong.

circa max squat
Blue and green band
16 inch box and worked up to 365 3x2

At that point the owner had to leave so I drove to the garage to have my car worked on.

Sunday
Speed bench + mini
135 5x3, 155 7x3

bradfords
95 x16
135 x20,20,16

pushdowns
3x10

curls

Monday
goodmornings
225 2x5

long strap hypers
8 plates 4x8

ghr 2x8 (bothering knee)

sled drag behind the knees
2 plates x 50 yards
2.5 plates 3x30 yards

side bends 70 5x10

back raises x15 x12

3/3

Thursday

Bench
135x5
185x5
225x3
275x2
315x1

3 board 365x1

add shirt
405 x3

445 2x1
455 x1

Felt more comfortable in the shirt today. Bench is coming back and I will need every pound to keep my total from being real bad. I am hoping at the next meet I am back to where I was before I moved.

4 board
315x5
365x5
405x1

neutral grip pulldowns
160 4x8

rotator bar face pulls
3x20


3/7

I felt terrible and my knee was bothering me some. My good briefs we in the other car so I put on sold old briefs that are used up and about 2 sizes too big.

box squat 275 3x2

speed deadlift 315 3x1, 365 3x1

Almost wish I would have not even squatted but I cant change that now.

short strap hypers 6 plates 3x10
pulldown abs 3x10
single leg rdls 70 # dumbells 3x8 each leg.

Sunday
speed bench
185 3x5
205 3x5

tricep death (2,3,4) boards
225, 275 3 reps each board
315 2 reps on 2 boards as the wife switched too early. Then did 3 reps on 3 and on 4 boards.

single arm cable rows 4x8
rear fly 15 3x15
dips 4x10
db curls

3/8

Monday
Pulled my opener. I will pull in my briefs as I feel much more comfortable and get into a better position.

Since the plates are in kilos i only know the last 3 weights
533
573
617

roller hypers
4 plates 4x10

leg curls on hyper 88 4x8

band pull aparts 2x50

abs against ghr with green band 3x12



3/14

Not much going on the last week. Been trying to rest up as I have a cold now and hope for all signs of it to be gone by the weekend. As far as training goes there has been nothing to write about and I have not felt like doing anything. I will update after the meet this weekend.

TWIT This week in training Dec 13- Dec 15 2010

Monday Dec 13

Max effort lower

Suspended good mornings with straight bar. Sorry about the weights being in kilo’s. The wifes place only has bumper plates. Used a wide stance

60kgx5, 80kgx5, 100kgx5, 120kgx5, 140kgx3, 160kgx1, 180kgx1, close stance 140×3

I tried to be super strict on these and not rock into them. Still not sure what way is better for max effort.

ghr raised 8 inches 4×10, 2×5

pull throughs 4×12

pulldown abs with green band – feet staggered 4×20

neck harness 35 2×12


Wed Dec 15 2010

Max effort bench

Camber bar bench to 2 board
135 2×5
185 2×5
225 x 3
add 2 board
275 x 1
295 x 1 slow off the board but no pain. Still about 10-12% down from my best but thins are moving along

Oh press
135×5 - a little pain
145×5 - less pain
155×5 - almost none
185×3 - wow that was hard

db rows 110 4×12
lying tates 60 5×12
db powercleans 15 3 x 12
ez bar curls ?
lying ext rotator 10 2×12

The Tao of B - A Short Book review

I will start by saying you should have this book in your library. Glen " Power B" Buechlein is a great story teller and enjoys his fair share of hard work. I would generally consider Power B a bench press specialist but he offers much more than that. His wit and humor makes this a very easy read and also provides a number of different ways to torture your body into submission.

Here are a few things he covers.

* Bench Press technique

* Max Effort Training

* Repetition work (some really different ideas on this one!)

* Triceps/Lockout work (Triceps Death, Beekers, Triceps Death variations, etc.)

* 10 week training program for the bench press

* Insane training for the back

* Strongman training

* Conditioning work that you have never thought of or seen

* Odd lift training

* Bench Press challenges

* Kettlebell challenges


My training partners and I have put into practice a few ideas from this book and they will be staples in our program for a long time to come. If you enjoy pushing yourself physically and mentally through workouts, or need some different ideas for training, it's a great book. This is for sale at Elitefts.com in e-book version or hardcopy.

If you are not sold yet here are a few other articles by Power B to get you started. Some of the articles are also in the book so you will get an idea of what you are getting.


The Voyeur

Keepers and Thowbacks

The Glass is Half Full

Just Do It

Digit Ratios and a Predisposition to Strength

Pop goes the Weasel

Beserker Workouts

Wanted


If you do pick up the book or have read it before, leave a comment and let me know what you think.

Training log update

2/25/09 Speed bench

Speed bench 2 chain 185 6x3
Pin press while laying on floor 225, 315, 405, 455, 495x5
incline JM press 185 2x6
dumbell overhead press 50 2x15
fat man rows against mini band 4x8
hammer curls 4x8




2/27/09 Max effort lower

Free squat 145, 195 add briefs, 255, 345, 395, 435, add suit straps down, 545, 635x2, 685 2x2

Here is the video of todays squatting.



rackable camber bar goodmornings 135, 225, 315, 405x6, 315x8
poor man back attack 2x12
superset with short strap hypers 140 2x20


Afternoon session
16kg kettlebell front squats with heels elevated 2x8
side bends 80 4x10