Training log

The last couple of weeks have been busy but now that the holidays are done I am back on schedule. My next meet will be March 19-20th at the APF IL state meet. My meet prep has started but I have shortened it down and will lift in whatever weight class I might be in that morning.

1/3/2011

Monday
Free squat
225×3
275×3
add briefs
315×3
365×3
405×2
add suit bottoms
455×1
straps up
495×1
545 3×1
pull throughs 150 5×12
fat man rows 3×10
leg raises 3×12



1/5/2011

ME bench
60kg x5
80kg x5
100kg x3
120kg x3
140kg x1
add 3 board
140kg x5
150kg x3
160kg x1
170kg x1
140kg x3
bb rows elbows out 60kg 3×10
elbows in 100kg 3×12
cable tri extensions 5×12
ext rotator 3×15

1/7/2011

Had windows put in yesterday so I had to make due at alternate site.
box squat worked up in doubles to 140kg and shut it down
stiff leg deadlift
140kg x5
160 x5
180 x3
200 x3
220 x3
235kg x3
ghr raised 10 inches and purple band x10, 10, 6 (4 bodyweight), 5 (5 bodyweight)
sidebends on assisted pullup machine 3×12

1/9/2011

Did speed bench for the first time in a while so I kept it lighter this week
135+mini 9×3
5 board with mini 225×5, 315×5, 335×3
low cable rows 3×12
back to back with
purple band face pulls 3×15
cable curls 3×10

1/10/2011

ssb goodmornings
135, 185, 225×5, 275×3, 315×3, 365×3 Form started breking down a bit. Felt it was best to stop there. see video above
hypers
short strap 230×8, 270 3×8
long strap hypers 320×8, 360 3×8
pulldown abs 130 2×10, 140 2×10
green band leg curls 4×10

TWIT - This week in training Dec 17- Dec 20 2010

Friday
Speed squat with green band
225 x2
275 2×2
315 x2
365 x1
405 x1
455 x1

I narrowed my stance a bit like I was told and felt off a bit. Still having a hard time keeping lats tight through the whole squat. I am going to try and move the bar up some and open my stance a little.

Here is a video of the squatting and some goodmornings from Monday.



Saturday
bench 225 6×3
neutral grip pullups 6, 6, 6, 5, 5, 4, 4, 4
dips 5×12
Y+T 15 3×20
curls ?


Monday - deload week
Dec 20
GHR 5x10 (raised 8 inches)
back to back with sled drag with strap between legs 90# 5x50 yards

Long strap hypers 270 x8, 360 2x8. I might have done 3 at 360 but can't remember.
back to back with sled dragging holding straps behind the knees 90 3x50 yards

trx ab fall outs 2x8
and plank x2

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

TWIT - This week in training

Monday
Max effort lower

Sumo deadlift while standing on 100# plates
135, 225, 315×3, 365, 405, 455, 495×1, 545xmiss, 515×1, 405×5

The video for this workout is down below.

short strap hypers 270 4×10
green band good mornings 4×12
pulldown abs with feet staggered 120 5×16
neck harness 35 2×12

Wednesday
Max effort upper

bodyweight 238
Shoulder is getting better but still not 100%.
bench on low decline 135 2×5, 185 2×5, 225 2×3, 275 2×1, 315 3×1

Each single got better and left some in the tank
oh press 135 3×8
db rows 105 4×12
lying tates 50 5×12
db powercleans 15 4×15
curls with ex bar
Weak off my chest and feel like I can’t get my lats tight.

Friday
Speed lower

bw 240
Speed squat with green band and straight bar.
295 4×2
335 3×2
Having problems keeping my lats tight since I hurt my shoulder. I find thast on my 2nd rep especially that I get lazy and cannot keep them tight. I will pst a video tomorrow.

Speed deadlift with 3 chain and bands
315 6×1
365 4×1
Short strap hypers
180 4×12
green band leg curls
3 or 4 x20
decline situps
65 4×12



Sunday
Rep upper

275 2x3

neutral grip pullups 3x6, 3x5
dips 4x12
y+t 15 3x20
barbell curls ?

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.

Training log

The last 7 months have been busy. My training has been lacking so I have not been posting. I hurt my shoulder, my knee swelled and I took some time off. We moved my wife was promoted to director at her job and I am trying to find my groove again.

Monday Nov 29th 2010

Squat 135, 185, 225, 275, 315x1, 365x1

add briefs 405x3, 455x3, 495x1

add reverse green bands, 545x3, 585x3, 635x1, 675x1

First real heavy weight I have used with the straight bar in a long time. My shoulder has not let me comfortably squat with it for a while. I will use this same exercise as a tester in 6 weeks.

Green band good mornings 4x12
short strap hypers 180x12, 270 3x10
pulldown abs with split stance 120 3x16

Wednesday Dec 1st 2010

Bench 135x5, 185x5, 225x3, 275x1
add 4 board 315x3, 365x3, 3, 4

My should held up over night and no pain so this is good. Time to start building and get my raw bench back up.

oh press 135 2x8
db power cleans 15 3x12
db rows 105x8, 130x8, 105x12
lying tates 50 3x8
curls with ez curl bar 70 4x12

Training log update

It is time to get ready for a meet. I have picked out a meet in September and everything is planned out. Getting my bench shirt fixed it the last piece of the puzzle.

Squat seems to be ok right now. Not where I would like it but I will take it.
Deadlift is being built right now so it should pick up over the next three months.
Bench still lags and I am less than motivated but it will get better.

I have switched my 5/3/1 supplimental work to deadlifts while standing on two inch blocks and 4 board for my bench. I think this will address my specific issues and bring up those lifts.

4/8
Metal Milita reverse band green deload about 160#s at chest but all gone at the top.
225x3, 275x3, 315, 365, 405, 435x1, 465xmiss

oh press 135x3, 155x3, 175x3
chuck v pulldowns 140 5x12
tates 60 4x8
preacher curls 80? 3x10
shrugs 225 3x12

4/10
Speed squat ssb+green band and foam box
315 5x2, 365 2x2, 405x1

rdls 275 2x6
manual leg curls 3x6
pulldown abs 160 4x8

4/13
Free squat
225x3, 295x3, 335x1, 385x1, 425x1

add briefs 485x1, 535x1 585x1
add suit bottoms 625x1, 675x1,
straps up 715x1

Walking out weights suck!

front squat 205x5, 225x3, 275x1
single leg hypers 140 2x10, double leg 230 2x10
single leg band leg curls purple 3x10
decline situps 3x8


4/16

Tuesday

floor press with 2 set of chain
135, 185, 225x3, 275x1, 295x1, 315xmiss
oh press 135x5, 155x3, 185x2
chuck v pulldowns 140 ?x10
tates ??
curls I did a few

4/26
Sunday
illegal wide bench 110kg x10
incline bb extensions I think the bar was a training bar but I will count as 20kg. 80kg 4x8
db powercleans 15 3x20
curls 3x10
pullups 5x5

Here the videos from this bit of training.