Day 1 (Wednesday, 3/30/11)
Bench
2x215
1x235
1x255 (93%)
1x265 (96%)
5x1x255 (93%)
Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%) [low back not happy, shut it down]
Ab wheel
4x6
Seated Cable Row
6x110
6x120
6x130
6x140
6x150
DB Fly EQI
20lbx105sec.
Comments: Bench went really well, I think pinkies on rings is much more productive. Long pauses and good bar speed, much more like it. Hopefully a good PR in 16 days.
As for squats, the low back is just going to take some time.to recover. I'm looking toward a competition in mid-August now instead of early June.
Day 2 (Friday, 4/1/11)
Incline Pause Bench
5x135
5x145
5x155
5x165
Squat
5x5x135
Deadlift
5x5x135
External Rotations
2x10x5
Bogart Pulldowns
10x100
10x110
10x120
3x10x110
Comments: I think if I can get my incline press up to a decent level it will really help my bench. Going to squat and deadlift consistently but keep the weights as light as I need to until I recover more.
Day 3 (Sunday, 4/3/11)
Floor Press w/chains
3x195
3x195+25lb
3x195+50
3x195+75
Squat
2x5x135
2x5x185
3x5x225
Bench
5x135
4x165
3x195
5x2x225 (82%)
NG Pullups
4x5
Reverse BB Curls
2x8x65
8x55
Supinated Band Pullaparts
4x10xmini
Comments: I was happy to hit a 5x175 and now 3x195 on the floor press with chains this cycle. I wanted to get a little more bench work in so I have a bit more fatigue before I start my taper next week.
On squat I really focused on keeping the bar even, keeping my hips moving in line (not shifting to the right hip), and keeping my head moving straight up and down (rather than shifting to the left, counterbalancing the shift to the right hip). I think squatting just a bit below parallel will also be better for my back and remaining as evenly balanced as possible. I tried squatting with a narrow stance (shoulder width, knees tracking straight ahead) to see if I have less of a tendency to shift toward my right hip, turns out I do it even more.
I figured pullups would bother my back, turns out they don't, cool.
Sunday, March 27, 2011
Wednesday, March 23, 2011
Week 6 of 16
Day 1 (Wednesday, 3/23/11)
Bench
2x205
1x225
7x1x245 (89%)
Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x2x395 (80%) [belted]
~20 min. break
Squat
1x3x270 (55%)
1x3x320 (65%)
4x3x370 (75%)
Seated Cable Rows
8x100
8x110
8x120
8x130
2x8x120
Hanging Leg Raises
4x5
DB Fly EQI
20lbx90sec.
Hip Adduction
3x15x110
Comments: So I moved my bench grip in after the first or second set at 245 to pinkies on rings (I have been using middle fingers on rings). This grip felt both stronger and easier on the shoulder, win! I wanted 5 solid singles at around 90% and ended up with 7, overall a good bench day.
The best I can figure it I strained a muscle in my upper back 1.5 weeks ago when I suit squatted. The upper back still didn't feel 100%, but quite a bit better than last week Sunday. I had tweaked my right low back though on Sunday and that was talking to me a fair amount today. I debated skipping my second round of squats but figured I'd only stop if I felt some real pain and I remained clear of that. During the second round I started to really dial in my form. I was using a focal point that made me look up throughout the squat which helped me lock my upper back in position, I was lowering more aggressively during the last 1/4 of the rep which gave me good stretch reflex, and I felt really tight, solid, and stable throughout. Now if I can start using this technique when I put the suit on I'll be in business.
I'm thinking the plan will be to get through a high volume squat week this week (half-way there already), another high volume week next week, then take a deload week on all 3 lifts. This will put me at 7 weeks of raw training for squat and deadlift (8 weeks of bench), 1 week deload, then 6-7 weeks training in squat suits. I want to be very fresh before I start working in the gear, but I want to get closer to the gear work before I take weight off the bar. Hopefully I can get my body to cooperate and get me there.
Day 2 (Friday, 3/25/11)
Deadlift
1x5x295 (50%)
1x4x350 (60%)
1x1x350 (60%) [right low back sore, must be causing muscular inhibition because this weight was moving SLOW, shut it down]
Incline Pause Bench
5x135
5x145
2x5x155
5x145
Band Face Pulls
4x12xlight
External Rotations
3x10x5
Comments: I have been working through a decent amount of pain the last few sessions and it caught up to me today. I tweaked my right lower back while squatting on Sunday with a lot of upper back pain. Although I made it through Wednesday's squats reasonably well, my body would not cooperate today. For whatever reason, 60% felt like 85%+ so I figured there was no reason to risk further injury and shut it down. It was pretty damn hard to focus on anything after this, it was very difficult for me to call a workout like this. Now I just have to see if I can recovery quick enough to compete in early June, otherwise there is a meet August 14 in the Twin Cities that I could do.
Day 3 (Sunday, 3/27/11)
Floor Press w/chains
5x185
5x185+25lb
5x185+50
3x185+75
Pull-throughs
20x70
3x20x100
Bench
4x135
3x3x165
2x2x195 (70%)
Leg Lowering
3x8
External Rotations
2x10x5
Comments: So I've done a lot of stretching of both hip flexors, especially the affected side. I've also done some foam rolling and the back hasn't loosened up considerably. So I thought it would be best to remain very conservative until Wednesday and if I feel good go through the warm-ups and see what happens. If I can get my crap together by week 8 I will plan on competing in June. A total shit week but I'll try to get some positive momentum back. Although the optimistic in me is thinking, well bench went pretty well.
Bench
2x205
1x225
7x1x245 (89%)
Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x2x395 (80%) [belted]
~20 min. break
Squat
1x3x270 (55%)
1x3x320 (65%)
4x3x370 (75%)
Seated Cable Rows
8x100
8x110
8x120
8x130
2x8x120
Hanging Leg Raises
4x5
DB Fly EQI
20lbx90sec.
Hip Adduction
3x15x110
Comments: So I moved my bench grip in after the first or second set at 245 to pinkies on rings (I have been using middle fingers on rings). This grip felt both stronger and easier on the shoulder, win! I wanted 5 solid singles at around 90% and ended up with 7, overall a good bench day.
The best I can figure it I strained a muscle in my upper back 1.5 weeks ago when I suit squatted. The upper back still didn't feel 100%, but quite a bit better than last week Sunday. I had tweaked my right low back though on Sunday and that was talking to me a fair amount today. I debated skipping my second round of squats but figured I'd only stop if I felt some real pain and I remained clear of that. During the second round I started to really dial in my form. I was using a focal point that made me look up throughout the squat which helped me lock my upper back in position, I was lowering more aggressively during the last 1/4 of the rep which gave me good stretch reflex, and I felt really tight, solid, and stable throughout. Now if I can start using this technique when I put the suit on I'll be in business.
I'm thinking the plan will be to get through a high volume squat week this week (half-way there already), another high volume week next week, then take a deload week on all 3 lifts. This will put me at 7 weeks of raw training for squat and deadlift (8 weeks of bench), 1 week deload, then 6-7 weeks training in squat suits. I want to be very fresh before I start working in the gear, but I want to get closer to the gear work before I take weight off the bar. Hopefully I can get my body to cooperate and get me there.
Day 2 (Friday, 3/25/11)
Deadlift
1x5x295 (50%)
1x4x350 (60%)
1x1x350 (60%) [right low back sore, must be causing muscular inhibition because this weight was moving SLOW, shut it down]
Incline Pause Bench
5x135
5x145
2x5x155
5x145
Band Face Pulls
4x12xlight
External Rotations
3x10x5
Comments: I have been working through a decent amount of pain the last few sessions and it caught up to me today. I tweaked my right lower back while squatting on Sunday with a lot of upper back pain. Although I made it through Wednesday's squats reasonably well, my body would not cooperate today. For whatever reason, 60% felt like 85%+ so I figured there was no reason to risk further injury and shut it down. It was pretty damn hard to focus on anything after this, it was very difficult for me to call a workout like this. Now I just have to see if I can recovery quick enough to compete in early June, otherwise there is a meet August 14 in the Twin Cities that I could do.
Day 3 (Sunday, 3/27/11)
Floor Press w/chains
5x185
5x185+25lb
5x185+50
3x185+75
Pull-throughs
20x70
3x20x100
Bench
4x135
3x3x165
2x2x195 (70%)
Leg Lowering
3x8
External Rotations
2x10x5
Comments: So I've done a lot of stretching of both hip flexors, especially the affected side. I've also done some foam rolling and the back hasn't loosened up considerably. So I thought it would be best to remain very conservative until Wednesday and if I feel good go through the warm-ups and see what happens. If I can get my crap together by week 8 I will plan on competing in June. A total shit week but I'll try to get some positive momentum back. Although the optimistic in me is thinking, well bench went pretty well.
Wednesday, March 16, 2011
Week 5 of 16
Day 1 (Wednesday, 3/16/11)
Bench
3x215
2x225
1x245
3x225
2x235
2x1x255 (93%)
Squat
1x5x250 (50%)
2x5x295 (60%)
2x5x335 (68%) [added belt]
3x5x345 (70%)
Seated Cable Rows (wide-grip)
4x10x100
DB EQI
20lbx80sec.
Hip Adduction
110x15, 15, 11
Comments: Some long pauses on bench today, including the 255 sets, almost paused too long and missed the 2nd single.
Back is still absolutely thrashed from suit squats Sunday, just too much volume. When I unracked 250 it hurt like hell. I went high bar and suffered through all the sets, started 10 pounds lighter than the weight I was scheduled to do but the sets kept getting easier. I'll keep rolling my upper back and try to get it to speed up its recovery.
From what I understand the Badger Open will be 2 weeks earlier than I had planned for. I am abandoning my second week of suit squatting and deadlifting and I will get back to a raw cycle. The plan now is to focus on raw work then do a competition cycle with gear about 6 weeks out.
Day 2 (Friday, 3/18/11)
Incline Pause Bench
5x135
5x145
5x155
5x145
Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x3x440 (75%)
Band Face Pulls
4x8xlight
Dragon Flags
4x5
External rotations
3x10x4lb
Comments: Look forward to the day when I can do an easy set of 5 with 225 on incline bench, for now 155 for 5 reps is pretty hard, awful.
Upper back wasn't happy during deadlifts today, but the form was tight and it was easy enough. Skipped snatch grip deadlifts to hopefully speed up recovery.
Day 3 (Sunday, 3/20/11)
Floor Press w/chains
5x180
5x180+25lb
5x180+50lb
3x180+75lb
Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x3x370 (75%) [last 3 sets belted]
Pin Bench at chest (pin 7)
2x1x185
4x1x205 (75%)
Reverse grip curls
10x55
70x10, 8, 8
Supinated band pullaparts
4x8xmini
Comments: Same old story, upper back hasn't recovered yet. Today was the day I decided to really lock my upper back in for all sets of squats and focus on a consistent "gaze point" throughout each rep. Probably should have gone high bar and just worked around it but I was feeling pretty stubborn.
I bought Josh Bryant's ebook and he is a big proponent of the "dead bench" as he calls it. Just a pin bench at chest level without an eccentric. So it looks like he starts his clients at 75% for 4-6 singles after several other bench exercises. This was fairly hard and I think I'll keep them in for a few weeks and see what happens.
If the upper back isn't recovered I'll be doing something I haven't done in a long time, take the bar off my back for a few days, maybe even the whole week.
Bench
3x215
2x225
1x245
3x225
2x235
2x1x255 (93%)
Squat
1x5x250 (50%)
2x5x295 (60%)
2x5x335 (68%) [added belt]
3x5x345 (70%)
Seated Cable Rows (wide-grip)
4x10x100
DB EQI
20lbx80sec.
Hip Adduction
110x15, 15, 11
Comments: Some long pauses on bench today, including the 255 sets, almost paused too long and missed the 2nd single.
Back is still absolutely thrashed from suit squats Sunday, just too much volume. When I unracked 250 it hurt like hell. I went high bar and suffered through all the sets, started 10 pounds lighter than the weight I was scheduled to do but the sets kept getting easier. I'll keep rolling my upper back and try to get it to speed up its recovery.
From what I understand the Badger Open will be 2 weeks earlier than I had planned for. I am abandoning my second week of suit squatting and deadlifting and I will get back to a raw cycle. The plan now is to focus on raw work then do a competition cycle with gear about 6 weeks out.
Day 2 (Friday, 3/18/11)
Incline Pause Bench
5x135
5x145
5x155
5x145
Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x3x440 (75%)
Band Face Pulls
4x8xlight
Dragon Flags
4x5
External rotations
3x10x4lb
Comments: Look forward to the day when I can do an easy set of 5 with 225 on incline bench, for now 155 for 5 reps is pretty hard, awful.
Upper back wasn't happy during deadlifts today, but the form was tight and it was easy enough. Skipped snatch grip deadlifts to hopefully speed up recovery.
Day 3 (Sunday, 3/20/11)
Floor Press w/chains
5x180
5x180+25lb
5x180+50lb
3x180+75lb
Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x3x370 (75%) [last 3 sets belted]
Pin Bench at chest (pin 7)
2x1x185
4x1x205 (75%)
Reverse grip curls
10x55
70x10, 8, 8
Supinated band pullaparts
4x8xmini
Comments: Same old story, upper back hasn't recovered yet. Today was the day I decided to really lock my upper back in for all sets of squats and focus on a consistent "gaze point" throughout each rep. Probably should have gone high bar and just worked around it but I was feeling pretty stubborn.
I bought Josh Bryant's ebook and he is a big proponent of the "dead bench" as he calls it. Just a pin bench at chest level without an eccentric. So it looks like he starts his clients at 75% for 4-6 singles after several other bench exercises. This was fairly hard and I think I'll keep them in for a few weeks and see what happens.
If the upper back isn't recovered I'll be doing something I haven't done in a long time, take the bar off my back for a few days, maybe even the whole week.
Wednesday, March 9, 2011
Week 4 of 18
Block 1, Week 4
Day 1 (Wednesday, 3/9/11)
Bench
3x215
2x225
1x235
3x225
2x235
1x245 (89%)
Squat
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
2x3x395 (80%) [belted]
3x2x420 (85%) [belted]
NG Pullups
5x5
Ab Wheel
4x7
Seated Cable Row
8x105
8x115
8x125
2x8x115
DB Fly EQI
25lbx45sec.
Hip Adduction
2x15x110
Comments: This was my second session with the new squat technique and today was a bear. It could just be that using slightly different muscles than usual meant for slower recovery from the last session. In fact, that is what I shall assume. I am eliminating the double squat session on this day (week 4, day 1) when I am doing suited squats later in the week. Judging by past suited weeks I think this will be a much better approach.
I got some good long pauses in today on bench, anxious to see in the next few weeks what progress has been made.
In the deadlift suit on Friday, and the squat suit on Sunday, looking forward to handling a bit of weight.
I spotted an article on Elitefts that I really liked: http://articles.elitefts.com/articles/rehabilitation/did-you-know-youre-dysfunctional/. Mike Robertson has a scapular stabilization protocol that includes Y's, T's, and I's. I've done about 15 sets of I's since this time last night when I first read the article, they hit the lower traps so well and feel really good. I want to be more aggressive in trying to fix my hip and shoulder so they are 100% and aren't any kind of consideration. I think quicker progress will be made when I get to this point.
Day 2 (Friday, 3/11/11)
Incline Pause Bench
5x135
5x145
5x155
Suit Deadlift
1x4x290 (50%)
1x3x345 (60%)
1x2x405 (70%)
*add suit (35 Inzer Max DL)
1x2x465 (81%)
2x2x505 (88%)
2x2x520 (90%)
Deadlift w/35's (suit bottoms)
3x395
3x435
3x465 (81%)
Dragon Flags
3x5
Band Face Pulls
4x12xlight
Bogart Pulldowns
5x10x100
Comments: So deadlifts went really well after I got my upper back in a better position and took the tape off my hands. Last cycle I did 2 sets of doubles at 525 and I think that was available and quite a bit more today. I decided to put some pulls w/35's as a second movement on suit deadlift days to give myself some good bottom end work. I was hoping to hit a triple around 440 on these, but I ended up just 20 pounds shy of my raw 3 rep PR.
The plan as now is to move the raw max I'm working off up 10 pounds (585) and suited max 20 pounds (595). For suit work this will put me at 4x2@505-535 (would really like 2 or 3 doubles at 535), and 3x1@535-565 (I'll consider taking 1 or 2 singles at 565 if warranted).
Going to put incline bench in place of the shoulder killer that is known as 4 sec. pause DB bench. I've always sucked at inclines and I'm going to dedicate myself to getting better on these.
Day 3 (Sunday, 3/13/11)
Loose Suit Squat (42SC, straps up)
5x225
4x275
3x315
2x365
1x405
*add 42SC, straps up
2x475
5x3x525 (80%)
Floor Press w/chains
5x175
5x175+25lb
5x175+50
3x175+75
NG Pullups
5x3+20
MG Bench
4x135
3x3x165
Comments: I tried to use my "new form" on the first couple sets of suit squats and I felt I was being pulled forward. If this is happening with 80% then it will surely happen with 90%+, so the last 3 sets I went back to my usual form. I was too tentative on the descent but overall this was a good first week back in the suit.
I deloaded a bit on floor press this week, did 3 reps with my top weight (last week) instead of 5 reps. Will build my 3 rep max over the next few weeks on these. Good week, getting there.
Friday Suit Deadlift 2x2x505, 2x2x520
http://www.youtube.com/watch?v=_bQBvsDT7cA
Sunday Suit Squat 5x3x525, last 3 sets
http://www.youtube.com/watch?v=TXZ2jfS3i5o
Day 1 (Wednesday, 3/9/11)
Bench
3x215
2x225
1x235
3x225
2x235
1x245 (89%)
Squat
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
2x3x395 (80%) [belted]
3x2x420 (85%) [belted]
NG Pullups
5x5
Ab Wheel
4x7
Seated Cable Row
8x105
8x115
8x125
2x8x115
DB Fly EQI
25lbx45sec.
Hip Adduction
2x15x110
Comments: This was my second session with the new squat technique and today was a bear. It could just be that using slightly different muscles than usual meant for slower recovery from the last session. In fact, that is what I shall assume. I am eliminating the double squat session on this day (week 4, day 1) when I am doing suited squats later in the week. Judging by past suited weeks I think this will be a much better approach.
I got some good long pauses in today on bench, anxious to see in the next few weeks what progress has been made.
In the deadlift suit on Friday, and the squat suit on Sunday, looking forward to handling a bit of weight.
I spotted an article on Elitefts that I really liked: http://articles.elitefts.com/articles/rehabilitation/did-you-know-youre-dysfunctional/. Mike Robertson has a scapular stabilization protocol that includes Y's, T's, and I's. I've done about 15 sets of I's since this time last night when I first read the article, they hit the lower traps so well and feel really good. I want to be more aggressive in trying to fix my hip and shoulder so they are 100% and aren't any kind of consideration. I think quicker progress will be made when I get to this point.
Day 2 (Friday, 3/11/11)
Incline Pause Bench
5x135
5x145
5x155
Suit Deadlift
1x4x290 (50%)
1x3x345 (60%)
1x2x405 (70%)
*add suit (35 Inzer Max DL)
1x2x465 (81%)
2x2x505 (88%)
2x2x520 (90%)
Deadlift w/35's (suit bottoms)
3x395
3x435
3x465 (81%)
Dragon Flags
3x5
Band Face Pulls
4x12xlight
Bogart Pulldowns
5x10x100
Comments: So deadlifts went really well after I got my upper back in a better position and took the tape off my hands. Last cycle I did 2 sets of doubles at 525 and I think that was available and quite a bit more today. I decided to put some pulls w/35's as a second movement on suit deadlift days to give myself some good bottom end work. I was hoping to hit a triple around 440 on these, but I ended up just 20 pounds shy of my raw 3 rep PR.
The plan as now is to move the raw max I'm working off up 10 pounds (585) and suited max 20 pounds (595). For suit work this will put me at 4x2@505-535 (would really like 2 or 3 doubles at 535), and 3x1@535-565 (I'll consider taking 1 or 2 singles at 565 if warranted).
Going to put incline bench in place of the shoulder killer that is known as 4 sec. pause DB bench. I've always sucked at inclines and I'm going to dedicate myself to getting better on these.
Day 3 (Sunday, 3/13/11)
Loose Suit Squat (42SC, straps up)
5x225
4x275
3x315
2x365
1x405
*add 42SC, straps up
2x475
5x3x525 (80%)
Floor Press w/chains
5x175
5x175+25lb
5x175+50
3x175+75
NG Pullups
5x3+20
MG Bench
4x135
3x3x165
Comments: I tried to use my "new form" on the first couple sets of suit squats and I felt I was being pulled forward. If this is happening with 80% then it will surely happen with 90%+, so the last 3 sets I went back to my usual form. I was too tentative on the descent but overall this was a good first week back in the suit.
I deloaded a bit on floor press this week, did 3 reps with my top weight (last week) instead of 5 reps. Will build my 3 rep max over the next few weeks on these. Good week, getting there.
Friday Suit Deadlift 2x2x505, 2x2x520
http://www.youtube.com/watch?v=_bQBvsDT7cA
Sunday Suit Squat 5x3x525, last 3 sets
http://www.youtube.com/watch?v=TXZ2jfS3i5o
Sunday, March 6, 2011
Tentative Suit Squat Schedule
All suit training will be straps up
Block 1:
Week 4: 5x3x495-525 (75-80%) [42SC]
Week 5: 4x2x560-580 (85-88%) [40SC] (5x3x75% 4 days before)
Block 2:
Week 4: 5x3x525-545 (80-83%) [42SC]
Week 5: 3x1x590-620 (90-94%) [38SC] (ideally 2-3 sets @620, do a double if justified)
Block 3:
Week 4: 5x3x525-545 (80-83%) [42SC]
Week 5: 1x590, 620, 640 [38SC]
Week 6: 1x590, 620 (opener) [38SC] 2 weeks out
Notes: My planned opener is 617, going to open a bit more conservatively than last meet. This schedule allows me to hit my opener on 3 separate occasions in the competition suit which I think will be a big positive [this might be a very good reason to continue opening more conservatively, around 94%]. The idea in block 3, week 5 is to hit something between my opener and 2nd attempt.
Block 1:
Week 4: 5x3x495-525 (75-80%) [42SC]
Week 5: 4x2x560-580 (85-88%) [40SC] (5x3x75% 4 days before)
Block 2:
Week 4: 5x3x525-545 (80-83%) [42SC]
Week 5: 3x1x590-620 (90-94%) [38SC] (ideally 2-3 sets @620, do a double if justified)
Block 3:
Week 4: 5x3x525-545 (80-83%) [42SC]
Week 5: 1x590, 620, 640 [38SC]
Week 6: 1x590, 620 (opener) [38SC] 2 weeks out
Notes: My planned opener is 617, going to open a bit more conservatively than last meet. This schedule allows me to hit my opener on 3 separate occasions in the competition suit which I think will be a big positive [this might be a very good reason to continue opening more conservatively, around 94%]. The idea in block 3, week 5 is to hit something between my opener and 2nd attempt.
Friday, March 4, 2011
Week 3 of 18
Block 1, Week 3
Day 1 (Wednesday, 3/2/11)
Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x3x395 (80%) [belted]
Bench
4x205
3x215
2x225 (82%)
Squat
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
4x2x395 (80%) [belted]
NG Pullups
5x5
Ab Wheel
3x8
Seated Cable Rows
8x100
8x110
8x120
2x8x110
Comments: I am trying to figure out what is best on Week 3, Day 1 of this program for squat. The program calls for 5x3@80%, followed by 5x5@70%. I'm thinking that volume gets in the way of what I do 2 days later on deadlift, 5x3@80% (which is not what the original program calls for). So I'm trying to up the intensity and reduce the volume dramatically for the second round of squats. It worked fine today but boy was my hip pissed. I think a change in squat technique is necessary. My hip is really paying the price from wide stance squatting and sumo deadlifting at a high volume. I will try a medium width stance (shoulder-width) and not open the knees. Hoping this goes well on Sunday, I think it has real potential.
Day 2 (Friday, 3/4/11)
Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x3x460 (80%)
Bench
1x4x135
3x3x165
Snatch Grip Deadlift
5x225
5x265
3x5x295
Bogart Pulldowns
4x10x100
Band Face Pulls
4x10xlight
Dragon Flags
4x5
Comments: This deadlift session is always a butt kicker for me. Form is becoming very dialed in. Now just have to do the same thing in a suit.
Day 3 (Sunday, 3/6/11)
Floor Press w/chains
5x175
5x175+25lb chains
5x175+50lb
5x175+75lb
Squat (no belt)
1x5x250 (50%)
1x5x295 (60%)
2x5x345 (70%)
5x4x370 (75%)
DB Bench w/4 sec. pause (neutral grip)
5x50
5x60
5x70
4x5x75
NG Pullups
4x3x+20lb
Reverse BB Curls
70x8, 7, 7
Comments: So I've worked my way up from 5x155+75lb chains on floor press the first week to 5x175+75lb chains today. The plan is to take a deload next week, then start working my way up with 100 pounds of chains. I felt pain in my left shoulder just to the right (medial?) to my anterior deltoid, especially during dumbbell bench. I'll do some soft tissue work here and see if that helps the shoulder.
First day with the new squat technique went really well. Moved my stance in to shoulder width and I'm not opening the knees very much (tracking more straight in front of me). I think this will be easier on my left hip and already feels stronger. Awesome!
Friday Deadlift 3x460
http://www.youtube.com/watch?v=WeesKz4hD8g
Sunday Squat 4x370
http://www.youtube.com/watch?v=v7VGxwXJoBA
Day 1 (Wednesday, 3/2/11)
Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x3x395 (80%) [belted]
Bench
4x205
3x215
2x225 (82%)
Squat
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
4x2x395 (80%) [belted]
NG Pullups
5x5
Ab Wheel
3x8
Seated Cable Rows
8x100
8x110
8x120
2x8x110
Comments: I am trying to figure out what is best on Week 3, Day 1 of this program for squat. The program calls for 5x3@80%, followed by 5x5@70%. I'm thinking that volume gets in the way of what I do 2 days later on deadlift, 5x3@80% (which is not what the original program calls for). So I'm trying to up the intensity and reduce the volume dramatically for the second round of squats. It worked fine today but boy was my hip pissed. I think a change in squat technique is necessary. My hip is really paying the price from wide stance squatting and sumo deadlifting at a high volume. I will try a medium width stance (shoulder-width) and not open the knees. Hoping this goes well on Sunday, I think it has real potential.
Day 2 (Friday, 3/4/11)
Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x3x460 (80%)
Bench
1x4x135
3x3x165
Snatch Grip Deadlift
5x225
5x265
3x5x295
Bogart Pulldowns
4x10x100
Band Face Pulls
4x10xlight
Dragon Flags
4x5
Comments: This deadlift session is always a butt kicker for me. Form is becoming very dialed in. Now just have to do the same thing in a suit.
Day 3 (Sunday, 3/6/11)
Floor Press w/chains
5x175
5x175+25lb chains
5x175+50lb
5x175+75lb
Squat (no belt)
1x5x250 (50%)
1x5x295 (60%)
2x5x345 (70%)
5x4x370 (75%)
DB Bench w/4 sec. pause (neutral grip)
5x50
5x60
5x70
4x5x75
NG Pullups
4x3x+20lb
Reverse BB Curls
70x8, 7, 7
Comments: So I've worked my way up from 5x155+75lb chains on floor press the first week to 5x175+75lb chains today. The plan is to take a deload next week, then start working my way up with 100 pounds of chains. I felt pain in my left shoulder just to the right (medial?) to my anterior deltoid, especially during dumbbell bench. I'll do some soft tissue work here and see if that helps the shoulder.
First day with the new squat technique went really well. Moved my stance in to shoulder width and I'm not opening the knees very much (tracking more straight in front of me). I think this will be easier on my left hip and already feels stronger. Awesome!
Friday Deadlift 3x460
http://www.youtube.com/watch?v=WeesKz4hD8g
Sunday Squat 4x370
http://www.youtube.com/watch?v=v7VGxwXJoBA
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