Friday - Not much to say for my lower body workout. Still working around a bum knee.
HIIT on spin bike. 4 minutes slow with 30 seconds as fast as possible. I did 3 full cycles and 4 extra minutes.
wall sits w/ 20 pound weight vest 4x30 sec.
B1- Standing leg curls with 20 pound ankle weights 3x25 each leg
B2 - plank 3x45 sec
C1- calk raise 3x15
C2- Roller hypers 4 plates 2x8
Sunday
The plan was to put on my bench shirt but I forgot it
Bench - 223x3, 275x2, 310x1, 330x1, 352x1
4 board - 360x3, 380 2x3
A1- reverse band rows 4x12
A2- grenade banded rear flys
B1- pushdowns on a dip machine 140 3x15
B2- Curls on cable machine 3x12
B3- plate front raise 3x12
Showing posts with label max effort training. Show all posts
Showing posts with label max effort training. Show all posts
Monday, March 26, 2012
Wednesday, March 30, 2011
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.
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.
Monday, December 6, 2010
Training log with video
Friday Dec 3
Speed squat with green band 275 3x2, 315 3x2
speed deadlift sumo
with monster mini 315 2x1,
add 2 set of chain 315 6x1
conventional 315 w/ monster mini 2x1
Green band leg curls x50
short strap hypers 180 3x12
decline situps 50 4x10
Sunday Dec 5
Bench 225 2x5
neutral grip pull ups 5x5
dips 3x8
y + t 4x12 each way
barbell curls - till pumped
My shoulder held up pretty good this week and I have little pain pressing. I still have some pain right after a set of squats but I hope with time it goes away.
Speed squat with green band 275 3x2, 315 3x2
speed deadlift sumo
with monster mini 315 2x1,
add 2 set of chain 315 6x1
conventional 315 w/ monster mini 2x1
Green band leg curls x50
short strap hypers 180 3x12
decline situps 50 4x10
Sunday Dec 5
Bench 225 2x5
neutral grip pull ups 5x5
dips 3x8
y + t 4x12 each way
barbell curls - till pumped
My shoulder held up pretty good this week and I have little pain pressing. I still have some pain right after a set of squats but I hope with time it goes away.
Tuesday, May 27, 2008
Making adjustments to max effort training
For those who do not know me most of my training is Westside based. I was fortunate enough to get to visit Westside Barbell when I first started powerlifting. I continued to visit every month and at one point I was there for six weekends in a row. I followed the basic template and did a max effort single every week. Now about seven years later I have made a few changes to my training.
I have found that I would do a certain lift and not come back to it for a long time. Then if I did not get a record, I would be disappointed and question my training. I found it hard to gauge if I was doing the right things week in and week out to make my lifts improve other than testing in my powerlifting gear. My bench for instance has always been a week point. With very long arms, I must do the right things or it suffers severly. I have tried doing the same exercise two or three weeks in a row but some exercises I could do for three weeks and some I could only do one before I stalled.
So this is how I set up my training over the last 12 weeks. This will look pretty vanilla but you should be able to get the idea. There are also a few things you will need to know.
I have been lifting weights for 17 years so I now feel a deload week should/needs to be added in to stay healthy and keep my mind/body fresh.
I do two main exercises. Thefirst exercise listed was done with the prescribed reps and the second exercise was done for sets of 3-5 for a couple of hard sets.
The first three weeks all max effort exercises were triples. Some exercises were done for singles if it was hard to do reps (like rack pulls).
Every fourth week we did a dumbbell press for three sets to failure on dynamic day and an exercise we do not normally do for a hard set of six on max effort day.
The second cycle doubles were done and the third cycle all singles.
This got me a raw bench pr (I do not normally train for a raw bench increase).
Here is how it would look.
Week
1 - triples (floor press, cambered bar bench)
2 - triples (3 board, suspended lockout)
3 - triples (reverse green bench, 4 board)
4 - rep work, max 6 Illegal wide bench, goodmornings sets of 12, sled work
5 - doubles (same exercise as week 1)
6 - doubles (same exercsie as week 2)
7 - doubles (same exercise as week 3)
8 - same as week 4 - try to beat rep record
9 - singles (same exercise as week 1)
10 - singles (same exercise as week 2)
11 - singles (same exercise as week 3)
12 - new deload exercise
We kept the same assistance exercises for each 4 week cycle. Starting during the deload week.
On the other two days speed work was done and heavy supplemental exercises done second.
My upperbody work went very well and my lower went as well as possible while trying to deal with a knee problem. I am starting a new 12 week cycle and will see how this continues to evolve.
I have found that I would do a certain lift and not come back to it for a long time. Then if I did not get a record, I would be disappointed and question my training. I found it hard to gauge if I was doing the right things week in and week out to make my lifts improve other than testing in my powerlifting gear. My bench for instance has always been a week point. With very long arms, I must do the right things or it suffers severly. I have tried doing the same exercise two or three weeks in a row but some exercises I could do for three weeks and some I could only do one before I stalled.
So this is how I set up my training over the last 12 weeks. This will look pretty vanilla but you should be able to get the idea. There are also a few things you will need to know.
I have been lifting weights for 17 years so I now feel a deload week should/needs to be added in to stay healthy and keep my mind/body fresh.
I do two main exercises. Thefirst exercise listed was done with the prescribed reps and the second exercise was done for sets of 3-5 for a couple of hard sets.
The first three weeks all max effort exercises were triples. Some exercises were done for singles if it was hard to do reps (like rack pulls).
Every fourth week we did a dumbbell press for three sets to failure on dynamic day and an exercise we do not normally do for a hard set of six on max effort day.
The second cycle doubles were done and the third cycle all singles.
This got me a raw bench pr (I do not normally train for a raw bench increase).
Here is how it would look.
Week
1 - triples (floor press, cambered bar bench)
2 - triples (3 board, suspended lockout)
3 - triples (reverse green bench, 4 board)
4 - rep work, max 6 Illegal wide bench, goodmornings sets of 12, sled work
5 - doubles (same exercise as week 1)
6 - doubles (same exercsie as week 2)
7 - doubles (same exercise as week 3)
8 - same as week 4 - try to beat rep record
9 - singles (same exercise as week 1)
10 - singles (same exercise as week 2)
11 - singles (same exercise as week 3)
12 - new deload exercise
We kept the same assistance exercises for each 4 week cycle. Starting during the deload week.
On the other two days speed work was done and heavy supplemental exercises done second.
My upperbody work went very well and my lower went as well as possible while trying to deal with a knee problem. I am starting a new 12 week cycle and will see how this continues to evolve.
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