Day 1 (Wednesday, 10/26/11)
Deadlift
8x135
6x225
5x275
5x315
3x365
3x405
3x435
3x465
3x495 (10 pound PR)
Bench
5x3x185
NG Pullups
4x5
Ab Wheel
5x8
Band Scapular Retraction
5x15xmm
Band Scapular Depression
5x12xmm
1-leg RDL
5x35
5x45
3x5x55
Comments: Really good pulling today, was happy to get a 3 rep PR. This was also the heaviest I had pulled in nearly 8 months. Deloading bench this week. Working on "pulling the bar apart" to engage the triceps more in the lift. Need to figure out something with shirted bench in the next few weeks.
Day 2 (Friday, 10/28/11)
Rack Pulls
*Fat Gripz
5x135
5x155
3x175
3x195
3x205
3x215
*Double Overhand (no fat gripz)
3x245
3x265
3x285
3x295
3x305
BB Step-up (medium box)
4x5x165
SSB Good Morning
6x75
6x135
3x6x185
Pull-throughs
10x150
10x190
4x10x225
Hanging Leg Raises
5x6
Band Face Pulls
3x12xlight
Comments: Grip is gradually getting stronger. This accessory day has been working really well the last few weeks.
Day 3 (Sunday, 10/30/11)
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
5x375
5x385 (10 pound PR)
Squat Walkout (hold 8 sec.)
1x425
1x465
Box Squat (w/pause on box)
5x275
5x315
5x355
5x365
NG Pullups
3xBW
3x+25
3x+40
3x+50
Pendlay Row
4x6x140
Suitcase Deadlift
3x5x95
Pallof Press
3x5x70 (5 sec. hold)
Back Extension
3x12
Comments: I was planning on a set or two of 5 at 375 today on squat, so when I was able to go up 10 pounds comfortably on my second "work set" I was happy. Doing quite a bit of accessory work the next few weeks to try and build a stronger base for all the heavy equipped work ahead. Getting the USAPL national qualifying total of 1575 for the 198 pound class would mean so much. If I can continue to work intelligently and keep my back healthy I really think I can put the necessary pieces together.
Deadlift, 3x495
http://www.youtube.com/watch?v=c64P40pEA2M
Sunday, October 30, 2011
Sunday, October 23, 2011
Week 18 of 32
Day 1 (Wednesday, 10/19/11)
Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
5x435
5x445
Bench
2x195
2x225
1x245
1x265
NG Pullups
4x5
Ab Wheel
5x8
Band Scapular Retraction
5x15xmm
Band Scapular Depression
5x12xmm
1-leg RDL
5x30
5x40
3x5x50
Comments: I was feeling a bit stale on deadlifts but today went quite a bit better. I was having a lot of trouble pulling heavy when getting used to suit squatting again. Wanted to go lighter on bench today and see if benching in a shirt will be a good idea on Sunday. I feel that if I can bring my grip in a bit and tuck my elbows more my descent should be cleaner and consequently my lockout will be cleaner.
Day 2 (Friday, 10/21/11)
Rack Pulls
*Fat Gripz
5x135
5x165
5x185
5x195
5x205
*Double Overhand (no fat gripz)
5x225
5x245
5x265
5x275
5x285
5x295
BB Step-up (medium box)
4x5x155
Bench
3x2x205
SSB Good Morning
8x75
8x125
3x8x175
Pull-throughs
10x150
10x190
4x10x225
Hanging Leg Raises
4x6
Band Face Pulls
3x12xlight
Comments: A good session. Two PR's on rack pulls which means my grip is improving. I think that is the single biggest factor standing between me and a 600 pull. Although the weight is really light on the good mornings, that safety squat bar makes the movement really hard. My erectors felt pretty smoked. Wanted a bit more technique work on bench, focusing on tucking the elbows a bit more than usual. Think I'm going to give the Katana another shot on Sunday and that session will likely dictate my approach to prepping my bench for the meet.
Day 3 (Sunday, 10/23/11)
Shirt Bench
1x225
1x245
1x265
*44 Katana
1x295
1x315
2x0x335 (2nd early spot)
0x345
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
2x5x365
Box Squat
5x225
5x275
5x315
5x335
5x345
NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45
Pendlay Row
5x6x130
Suitcase Deadlift
3x6x90
Pallof Press
3x5x70 (5 sec. hold)
Back Extension
3x10
Comments: I benched like an asshole last week and this week. I knew over the last two weeks I was on the edge of overreaching, but I figured I could learn something about the shirt. Well I've touched in the Katana 8 times in the last 3 weeks, and have not grooved the bar properly all the way down to my chest a single time. And 30 pounds over my raw max should be locked out smoothly no matter how bad my positioning is on the way down. I think I will go back to training in my Fury, and buy a new Fury for the last few weeks and the competition.
Squatting went well today, got some decent volume in. If I could have benched worth a crap the last couple of weeks of training would have been really good. I am going to go extremely light next week on bench and then work my way back up.
Deadlift, 5x445
Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
5x435
5x445
Bench
2x195
2x225
1x245
1x265
NG Pullups
4x5
Ab Wheel
5x8
Band Scapular Retraction
5x15xmm
Band Scapular Depression
5x12xmm
1-leg RDL
5x30
5x40
3x5x50
Comments: I was feeling a bit stale on deadlifts but today went quite a bit better. I was having a lot of trouble pulling heavy when getting used to suit squatting again. Wanted to go lighter on bench today and see if benching in a shirt will be a good idea on Sunday. I feel that if I can bring my grip in a bit and tuck my elbows more my descent should be cleaner and consequently my lockout will be cleaner.
Day 2 (Friday, 10/21/11)
Rack Pulls
*Fat Gripz
5x135
5x165
5x185
5x195
5x205
*Double Overhand (no fat gripz)
5x225
5x245
5x265
5x275
5x285
5x295
BB Step-up (medium box)
4x5x155
Bench
3x2x205
SSB Good Morning
8x75
8x125
3x8x175
Pull-throughs
10x150
10x190
4x10x225
Hanging Leg Raises
4x6
Band Face Pulls
3x12xlight
Comments: A good session. Two PR's on rack pulls which means my grip is improving. I think that is the single biggest factor standing between me and a 600 pull. Although the weight is really light on the good mornings, that safety squat bar makes the movement really hard. My erectors felt pretty smoked. Wanted a bit more technique work on bench, focusing on tucking the elbows a bit more than usual. Think I'm going to give the Katana another shot on Sunday and that session will likely dictate my approach to prepping my bench for the meet.
Day 3 (Sunday, 10/23/11)
Shirt Bench
1x225
1x245
1x265
*44 Katana
1x295
1x315
2x0x335 (2nd early spot)
0x345
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
2x5x365
Box Squat
5x225
5x275
5x315
5x335
5x345
NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45
Pendlay Row
5x6x130
Suitcase Deadlift
3x6x90
Pallof Press
3x5x70 (5 sec. hold)
Back Extension
3x10
Comments: I benched like an asshole last week and this week. I knew over the last two weeks I was on the edge of overreaching, but I figured I could learn something about the shirt. Well I've touched in the Katana 8 times in the last 3 weeks, and have not grooved the bar properly all the way down to my chest a single time. And 30 pounds over my raw max should be locked out smoothly no matter how bad my positioning is on the way down. I think I will go back to training in my Fury, and buy a new Fury for the last few weeks and the competition.
Squatting went well today, got some decent volume in. If I could have benched worth a crap the last couple of weeks of training would have been really good. I am going to go extremely light next week on bench and then work my way back up.
Deadlift, 5x445
Week 17 of 32
Day 1 (Wednesday, 10/12/11)
Bench w/Titan Ram
3x225
3x245
*Titan Ram
3x255
3x270
3x285
3x295
Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
NG Pullups
5x3
Ab Wheel
5x8
Band Scapular Retraction
5x15xmm
Band Scapular Depression
5x12xmm
1-Leg RDL
5x30
5x40
3x5x50
Comments: A light week on lower body this week, then I'm going to do a 6 week cycle to get to a solid raw triple on squat and a heavy suited double on deadlift. If I can get to 3x415 on raw squat, and 2x525 on suited deadlift I'll be in good shape going into my last ~8 weeks of prep. Things moved pretty well on bench, went a bit heavier than I planned.
Day 2 (Friday, 10/14/11)
Rack Pulls
*Fat Gripz
5x135
5x155
5x175
5x185
5x195
4x205
*double overhand (no fat gripz)
5x225
5x245
5x265
5x275
DB Bench
8x45
8x55
3x8x65
SSB Good Morning
8x75
8x125
3x8x165
Pull-throughs
10x150
10x190
3x10x225
Hanging Leg Raises
4x6
Band Face Pulls
3x12xlight
Comments: I think the SSB Good Mornings will be really effective. The main things I'm trying to do on this day is bring up the erectors and my grip. I'll throw in some Barbell Step-ups next week as well.
Day 3 (10/16/11)
Shirt Bench
2x235
1x265
*Titan Ram
1x295
*44 Katana
1x325
1x345
0x365
0x345
2x1x345
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
NG Pullups
3xBW
3x+15
3x+25
3x+35
Pendlay Row
8x120
8x140
Suitcase Deadlift
3x5x90
Pallof Press
3x5x70 (5 sec. hold)
Back Extension
3x10
Comments: I was really pumped to bench today. And then I got my shirt on and not much of anything went right. DAMN, DAMN, DAMN. The thing that bothers me the most is that I feel completely out of position when I get the press command. I lower the bar pretty well until about 1-2 inches from my chest I just shift the bar down suddenly toward my stomach, yuck. I really thought after putting 30 pounds on my max this shirt would be going much better than about a year ago. Isn't working so far. Managed to get my other work in and hoping that I get right the ship in the shirt soon.
Bench w/Titan Ram
3x225
3x245
*Titan Ram
3x255
3x270
3x285
3x295
Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
NG Pullups
5x3
Ab Wheel
5x8
Band Scapular Retraction
5x15xmm
Band Scapular Depression
5x12xmm
1-Leg RDL
5x30
5x40
3x5x50
Comments: A light week on lower body this week, then I'm going to do a 6 week cycle to get to a solid raw triple on squat and a heavy suited double on deadlift. If I can get to 3x415 on raw squat, and 2x525 on suited deadlift I'll be in good shape going into my last ~8 weeks of prep. Things moved pretty well on bench, went a bit heavier than I planned.
Day 2 (Friday, 10/14/11)
Rack Pulls
*Fat Gripz
5x135
5x155
5x175
5x185
5x195
4x205
*double overhand (no fat gripz)
5x225
5x245
5x265
5x275
DB Bench
8x45
8x55
3x8x65
SSB Good Morning
8x75
8x125
3x8x165
Pull-throughs
10x150
10x190
3x10x225
Hanging Leg Raises
4x6
Band Face Pulls
3x12xlight
Comments: I think the SSB Good Mornings will be really effective. The main things I'm trying to do on this day is bring up the erectors and my grip. I'll throw in some Barbell Step-ups next week as well.
Day 3 (10/16/11)
Shirt Bench
2x235
1x265
*Titan Ram
1x295
*44 Katana
1x325
1x345
0x365
0x345
2x1x345
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
NG Pullups
3xBW
3x+15
3x+25
3x+35
Pendlay Row
8x120
8x140
Suitcase Deadlift
3x5x90
Pallof Press
3x5x70 (5 sec. hold)
Back Extension
3x10
Comments: I was really pumped to bench today. And then I got my shirt on and not much of anything went right. DAMN, DAMN, DAMN. The thing that bothers me the most is that I feel completely out of position when I get the press command. I lower the bar pretty well until about 1-2 inches from my chest I just shift the bar down suddenly toward my stomach, yuck. I really thought after putting 30 pounds on my max this shirt would be going much better than about a year ago. Isn't working so far. Managed to get my other work in and hoping that I get right the ship in the shirt soon.
Sunday, October 9, 2011
Week 16 of 32
Day 1 (Wednesday, 10/5/11)
Bench (w/Titan Ram)
3x225
3x245
*add Titan Ram
5x245
5x255
5x265
5x275
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
2x3x465
NG Pullups
5x3
Ab Wheel
5x8
Band Scapular Retraction
5x12xmm
Band Scapular Depression
3x10xlight
Comments: Low back felt a little screwy after this. I think when I go a few days of the mid-back erectors being torched the low back has to compensate. So I'll pay attention and play things by ear this week.
Day 2 (Friday, 10/7/11)
Pull-throughs
10x155
5x10x215
Dips
3x8
DB Bench
10x45
10x55
8x65
6x65
Ab Walkout
3x6
Scapular Depression on Lat Pulldown
12x53
12x65
10x77
8x89
10x77
12x65
Comments: Just a quick session at the school gym. Wanted to give my back some more time to recover in the hopes I can squat in gear on Sunday.
Day 3 (Sunday, 10/9/11)
Shirt Bench (44 Katana)
3x215
2x245
1x275
*44 Katana
3x315 (3 board)
3x335 (2 board)
2x355 (2 board)
1x355 (1 board)
1x355 [touched too low]
Suit Squat (40 Super Centurion)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
2x315
1x365
1x405
*add 40 SC
2x455
*add knee wraps
1x505
1x555
1x585
Pallof Press
4x6x70
Ab Wheel
3x8
Comments: I was really happy with the lifting today. Although I got out of position with 355 when I touched on shirt bench, I pressed it easily. If things continue to progress I should be opening 50 pounds heavier than last year at state. My bench still sucks, but damnit it is getting a lot better.
I was really happy with suit squatting today. My size 40 suit is quite a bit looser now, probably more like my 42 was after a few uses. So I'm confident I'll get about 40 extra pounds out of my 38 competition suit. At any rate, I am in reasonably good position on the squat, and I have 16 weeks to push this up to the mid-600's. Seems doable.
Bench (w/Titan Ram)
3x225
3x245
*add Titan Ram
5x245
5x255
5x265
5x275
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
2x3x465
NG Pullups
5x3
Ab Wheel
5x8
Band Scapular Retraction
5x12xmm
Band Scapular Depression
3x10xlight
Comments: Low back felt a little screwy after this. I think when I go a few days of the mid-back erectors being torched the low back has to compensate. So I'll pay attention and play things by ear this week.
Day 2 (Friday, 10/7/11)
Pull-throughs
10x155
5x10x215
Dips
3x8
DB Bench
10x45
10x55
8x65
6x65
Ab Walkout
3x6
Scapular Depression on Lat Pulldown
12x53
12x65
10x77
8x89
10x77
12x65
Comments: Just a quick session at the school gym. Wanted to give my back some more time to recover in the hopes I can squat in gear on Sunday.
Day 3 (Sunday, 10/9/11)
Shirt Bench (44 Katana)
3x215
2x245
1x275
*44 Katana
3x315 (3 board)
3x335 (2 board)
2x355 (2 board)
1x355 (1 board)
1x355 [touched too low]
Suit Squat (40 Super Centurion)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
2x315
1x365
1x405
*add 40 SC
2x455
*add knee wraps
1x505
1x555
1x585
Pallof Press
4x6x70
Ab Wheel
3x8
Comments: I was really happy with the lifting today. Although I got out of position with 355 when I touched on shirt bench, I pressed it easily. If things continue to progress I should be opening 50 pounds heavier than last year at state. My bench still sucks, but damnit it is getting a lot better.
I was really happy with suit squatting today. My size 40 suit is quite a bit looser now, probably more like my 42 was after a few uses. So I'm confident I'll get about 40 extra pounds out of my 38 competition suit. At any rate, I am in reasonably good position on the squat, and I have 16 weeks to push this up to the mid-600's. Seems doable.
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