Day 1 (Sunday, 8/26/12)
Squat
7x2x390 (80%)
NG Pull-ups
6x3x+15lb
Front Squat
4x3x275 (56%)
BB Step-ups
3x5x165
Back Extension
3x12
Reverse Crunches
3x8
Comments: Have to stay a little tighter in the bottom of the squat but generally pretty good work. Tried front squatting as a second movement to be a bit nicer to my low back. Seemed to be a good idea.
Day 2 (Tuesday, 8/28/12)
High bar Squat (narrow stance)
4x6x315 (64%)
Bench
3x8x225 (74%)
Flat DB Press
10x90's
8x90's
Pendlay Rows
3x5x205
Kelso Cable Shrugs
4x10x85
Hanging Leg Raises
4x6
Comments: Good session. I think with all this squat volume my legs are going to learn how to propel me out of the hole faster or something. Stayed tighter in the bottom on squats in order to not butt wink so much and it worked. Don't think going supa deep is either necessary or beneficial, and probably detrimental (especially to hip and low back health). Bench was pretty speedy today after 5x5x245 was grindy on Friday. Cool.
Day 3 (Wednesday, 8/29/12)
Deadlift
6x1+1x485 (85%)
Rack Romainian Deadlift (#1)
3x5x315
Kroc Rows
12x105
15x90
Pulldowns
4x6x145
Pulldown holds
4x12secx70
Reverse Crunches
4x8
Comments: Pulls were decent, but I have to do a better job of keeping the bar close. There were some reps where the bar began drifting away right as I was initiating the pull. Not acceptable.
Day 4 (Friday, 8/31/12)
Bench
5x3x255 (84%)
MG Bench w/Ram
2x7x275 (90%)
Snatch grip Deadlift
4x6x335 (59%)
Dips
4x6x+15lb
DB Incline Curls
3x8x30's
Side Bridges
2x20 sec.
RKC Plank
2x30 sec.
Comments: This was a good session. Benches moved well which after the hard 5x5x245 last week I wanted to move weights smoother this week. Really locking my upper back in solidly on snatch grip deadlifts; starting to look pretty decent to me. I tried doing some lockout work with the 3 board the last couple of weeks and the Ram seemed a lot better. I've always sucked at boards, particularly after my main work, but I am starting to wonder if this is a weakness that is ever important to address.
Squat: 50 lifts/15 sets (3.3 reps/set) (66.6%) Total Volume: 16,320lb
Bench: 53 lifts/10 sets (5.3 reps/set) (80.9%) Total Volume: 13,075lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (67.5%) Total Volume: 13,860lb
Days 1 and 2
Days 3 and 4
Sunday, August 26, 2012
Sunday, August 19, 2012
Week 8 of 29
Day 1 (Sunday, 8/19/12)
Squat
6x3x370 (75%)
NG Pull-ups
6x3+10lb
Squat
4x4x345 (70%)
BB Step-ups
2x6x155
Back Extension (45 deg.)
3x12
Reverse Crunches
3x8
Comments: Squats moved pretty well. Nothing was hard, but not used to this amount of volume. Damn.
Day 2 (Tuesday, 8/21/12)
High bar Squat (narrow stance)
4x6x300 (60%)
Bench
3x8x215 (70%)
Flat DB Press
5x85's
8x85's
Seated BB Press
3x5x105
Pendlay Rows
4x5x195
Kelso Cable Shrugs
4x10x85
Hanging Leg Raises
4x5
Comments: Low back in the formerly injured area is pretty smoked right now. Will have to be careful of the volume the last few weeks.
Day 3 (Wednesday, 8/22/12)
Deadlift
2x1+1x455 (80%)
2x1+1x485 (85%)
2x1+1x455 (80%)
Rack Romainian Deadlift (#1)
3x5x295
Kroc Rows
12x100
10x100
Reverse Hyper
3x10
Pulldowns
4x6x140
Pulldown holds
4x10secx70
Reverse Crunches
4x8
Comments: Deadlifts felt pretty good. Really liking the cluster reps.
Day 4 (Friday, 8/24/12)
Bench
5x5x245 (80%)
3 Board MG Bench
2x3x265 (87%)
Snatch Grip Deadlift
4x6x315 (55%)
Cable Rows
4x12x90
DB Incline Curls
3x8x30's
Side Bridge
2x20 sec.
RKC Plank
2x30 sec.
Comments: Bench was pretty tough today and had little left for the 3 board.
Squat: 58 lifts/14 sets (4.1 reps/set) (68.2%) Total Volume: 19,380lb
Bench: 55 lifts/10 sets (5.5 reps/set) (76.8%) Total Volume: 12,875lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (64.0%) Total Volume: 13,140lb
Squat
6x3x370 (75%)
NG Pull-ups
6x3+10lb
Squat
4x4x345 (70%)
BB Step-ups
2x6x155
Back Extension (45 deg.)
3x12
Reverse Crunches
3x8
Comments: Squats moved pretty well. Nothing was hard, but not used to this amount of volume. Damn.
Day 2 (Tuesday, 8/21/12)
High bar Squat (narrow stance)
4x6x300 (60%)
Bench
3x8x215 (70%)
Flat DB Press
5x85's
8x85's
Seated BB Press
3x5x105
Pendlay Rows
4x5x195
Kelso Cable Shrugs
4x10x85
Hanging Leg Raises
4x5
Comments: Low back in the formerly injured area is pretty smoked right now. Will have to be careful of the volume the last few weeks.
Day 3 (Wednesday, 8/22/12)
Deadlift
2x1+1x455 (80%)
2x1+1x485 (85%)
2x1+1x455 (80%)
Rack Romainian Deadlift (#1)
3x5x295
Kroc Rows
12x100
10x100
Reverse Hyper
3x10
Pulldowns
4x6x140
Pulldown holds
4x10secx70
Reverse Crunches
4x8
Comments: Deadlifts felt pretty good. Really liking the cluster reps.
Day 4 (Friday, 8/24/12)
Bench
5x5x245 (80%)
3 Board MG Bench
2x3x265 (87%)
Snatch Grip Deadlift
4x6x315 (55%)
Cable Rows
4x12x90
DB Incline Curls
3x8x30's
Side Bridge
2x20 sec.
RKC Plank
2x30 sec.
Comments: Bench was pretty tough today and had little left for the 3 board.
Squat: 58 lifts/14 sets (4.1 reps/set) (68.2%) Total Volume: 19,380lb
Bench: 55 lifts/10 sets (5.5 reps/set) (76.8%) Total Volume: 12,875lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (64.0%) Total Volume: 13,140lb
Week 7 of 29
Day 1 (Sunday, 8/12/12)
Squat
5x5x345 (70%)
BB Step-ups
3x8x135
Pull-ups
6x3
CSR holds
4x12secx70
Back Extension (45 deg.)
4x12
Hip Adduction
3x15x110
Reverse Crunches
4x8
Comments: Good first "Sheiko" session on squat. Hips definitely aren't used to a wider stance and got really damn tight after this, but they moved well.
Day 2 (Tuesday, 8/14/12)
High Bar Squat (narrow stance)
4x6x285
Bench
3x8x205
Flat DB Press
12x75's
10x75's
8x75's
Seated BB Press
3x8x95
Pendlay Rows
4x6x190
Kelso Cable Shrugs
4x10x80
Hanging Leg Raises
4x5
Comments: Trying to use a slower descent on high bar squats this cycle to hopefully not rely on the bounce quite as much. Good first light bench day, although the work capacity definitely felt a bit down.
Day 3 (Wednesday, 8/15/12)
Deadlift
4x1+1+1x455 (80%)
Rack Romainian Deadlift (pin 1)
3x5x275
Kroc Rows
15x95
13x95
Reverse Hyper
3x10
Pulldowns
4x6x135
Pulldown holds
4x8secx70
Reverse Crunches
4x8
Comments: I was surprised how much of a butt kicker the cluster reps were on deadlift. I could have breezed through these otherwise. Probably a good sign they will be productive. Also, I'm only going to do Romainian deadlifts from the rack from now on. They seem much safer at the bottom.
Day 4 (Friday, 8/17/12)
Bench
5x5x235
3 Board CG Bench
4x255
5x255
Snatch Grip Deadlift
4x6x295
Straight bar pushdowns
12x105
12x115
12x125
DB Incline Curls
3x8x30's
Side Bridges
2x20sec.
RKC Plank
2x30 sec.
Cable Seated Rows
3x12x110
Comments: Good session. Was a bit surprised how crappy I was at 3 board.
Squat: 49 lifts/9 sets (5.4 reps/set) (64.0%) Total Volume: 15,465lb
Bench: 58 lifts/10 sets (5.8 reps/set) (74.0%) Total Volume: 13,090lb
Deadlift: 36 lifts/7sets (5.1 reps/set) (61.1%) Total Volume: 12,540lb
Day 1 and 3
Squat
5x5x345 (70%)
BB Step-ups
3x8x135
Pull-ups
6x3
CSR holds
4x12secx70
Back Extension (45 deg.)
4x12
Hip Adduction
3x15x110
Reverse Crunches
4x8
Comments: Good first "Sheiko" session on squat. Hips definitely aren't used to a wider stance and got really damn tight after this, but they moved well.
Day 2 (Tuesday, 8/14/12)
High Bar Squat (narrow stance)
4x6x285
Bench
3x8x205
Flat DB Press
12x75's
10x75's
8x75's
Seated BB Press
3x8x95
Pendlay Rows
4x6x190
Kelso Cable Shrugs
4x10x80
Hanging Leg Raises
4x5
Comments: Trying to use a slower descent on high bar squats this cycle to hopefully not rely on the bounce quite as much. Good first light bench day, although the work capacity definitely felt a bit down.
Day 3 (Wednesday, 8/15/12)
Deadlift
4x1+1+1x455 (80%)
Rack Romainian Deadlift (pin 1)
3x5x275
Kroc Rows
15x95
13x95
Reverse Hyper
3x10
Pulldowns
4x6x135
Pulldown holds
4x8secx70
Reverse Crunches
4x8
Comments: I was surprised how much of a butt kicker the cluster reps were on deadlift. I could have breezed through these otherwise. Probably a good sign they will be productive. Also, I'm only going to do Romainian deadlifts from the rack from now on. They seem much safer at the bottom.
Day 4 (Friday, 8/17/12)
Bench
5x5x235
3 Board CG Bench
4x255
5x255
Snatch Grip Deadlift
4x6x295
Straight bar pushdowns
12x105
12x115
12x125
DB Incline Curls
3x8x30's
Side Bridges
2x20sec.
RKC Plank
2x30 sec.
Cable Seated Rows
3x12x110
Comments: Good session. Was a bit surprised how crappy I was at 3 board.
Squat: 49 lifts/9 sets (5.4 reps/set) (64.0%) Total Volume: 15,465lb
Bench: 58 lifts/10 sets (5.8 reps/set) (74.0%) Total Volume: 13,090lb
Deadlift: 36 lifts/7sets (5.1 reps/set) (61.1%) Total Volume: 12,540lb
Day 1 and 3
Plan for Week 7-12
General: Going to change my template from two bench days, a squat day, and a deadlift day, to heavy squat, light squat and light bench, heavy deadlift, light deadlift and heavy bench. Think this will allow me to get in more lower body volume while not affecting my benching.
Squat: I will try and hit some Sheiko like volume on raw squat and try to build a solid base before starting to add wraps in Week 13. I'm only going to count my "work reps," and "work intensity."
Bench: Thinking of raw benching until week 15, effectively cutting this cycle in half between raw and shirted work. Will proceed with similar tactics as last cycle as that was quite successful.
Deadlift: Will also try to get some solid volume in and build a solid base in this lift. I'm going to incorporate all single reps on my competition pull (sumo) as Matt Gary discusses in the video "Deadlift Table" on youtube. I will also be using his set/rep/intensity recommendations to shape my approach. The only difference is I will not follow any specific rest period guidelines and instead pull cluster reps similar to the way Eriek Nickson pulls. So 80% will typically be sets of 3 cluster reps, 85% sets of 2 cluster reps, and 90% and above just singles.
Squat: I will try and hit some Sheiko like volume on raw squat and try to build a solid base before starting to add wraps in Week 13. I'm only going to count my "work reps," and "work intensity."
Bench: Thinking of raw benching until week 15, effectively cutting this cycle in half between raw and shirted work. Will proceed with similar tactics as last cycle as that was quite successful.
Deadlift: Will also try to get some solid volume in and build a solid base in this lift. I'm going to incorporate all single reps on my competition pull (sumo) as Matt Gary discusses in the video "Deadlift Table" on youtube. I will also be using his set/rep/intensity recommendations to shape my approach. The only difference is I will not follow any specific rest period guidelines and instead pull cluster reps similar to the way Eriek Nickson pulls. So 80% will typically be sets of 3 cluster reps, 85% sets of 2 cluster reps, and 90% and above just singles.
Week 6 of 29
Day 1 (Saturday, 8/4/12)
High bar Squat (narrow stance)
5x345
5x365
5x385
Front Squat
5x265
4x275
5x275
DL Stance Box Squat (2 pads)
3x4x405
Ab Wheel
3x10
Back Extension (45 deg.)
3x12
Hip Adduction
3x15x110
Comments: Was thrilled to go through this high bar cycle without a belt and hit a solid 5x385 at the end. Hope this carries over to the real thing. Moved this session up a day so that I could watch my buddy Rob Tretting win raw nationals (242's) and qualify for worlds the next day. HOORAY!!! Just missed my target of 3x5x275 on front squat, shirt was really sweaty and the bar was slipping on the 2nd set, but hit 405 on box squats. First 6 week squat cycle went super.
Day 2 (Tuesday, 8/7/12)
Incline Bench
5x135
5x155
5x175
4x185
DB Floor Press
5x85's
5x95's
6x100's
Pendlay Rows
4x6x185
Side Plank
2x30sec.
Kelso Cable Shrugs
4x12x75
Band Pullaparts
3x20xmicro-mini
Comments: Really wanted 5x185 on incline. Cut the incline dumbbells because shoulders have been smoked and want a bit more recovery for Friday's session.
Day 3 (Wednesday, 8/8/12)
Conv. Deadlift
5x405
5x435
5x455
Pause Sumo Deadlift (1/3 up)
4x2+1x415
Deadlift
5x1x425
Kroc Rows
17x90
15x90
Reverse Hypers
3x8
Reverse Crunches
4x8
Comments: Really wanted 5x455 on conventional deadlift and it was right on my limit for the day, YES! Add a successful 6-week deadlift cycle.
Day 4 (Friday, 8/10/12)
Bench
2x225
2x245
2x265
2x285
2x295 (20lb PR)
*close grip
8x225
Rope Pushdowns
110x15, 9, 11
DB Incline Curls
3x12x25's
Seated Cable Row
4x10x110
Pulldowns
4x6x130
Pulldown hold
4x12secx60
Reverse crunches
4x8
Comments: Ended the cycle with a huge raw bench PR, yes!!! I've been right on the money this cycle, have to keep the momentum going. Start lighter next week and ramp my way back up, hopefully to better form.
Day 1 Day 3 Day 4
High bar Squat (narrow stance)
5x345
5x365
5x385
Front Squat
5x265
4x275
5x275
DL Stance Box Squat (2 pads)
3x4x405
Ab Wheel
3x10
Back Extension (45 deg.)
3x12
Hip Adduction
3x15x110
Comments: Was thrilled to go through this high bar cycle without a belt and hit a solid 5x385 at the end. Hope this carries over to the real thing. Moved this session up a day so that I could watch my buddy Rob Tretting win raw nationals (242's) and qualify for worlds the next day. HOORAY!!! Just missed my target of 3x5x275 on front squat, shirt was really sweaty and the bar was slipping on the 2nd set, but hit 405 on box squats. First 6 week squat cycle went super.
Day 2 (Tuesday, 8/7/12)
Incline Bench
5x135
5x155
5x175
4x185
DB Floor Press
5x85's
5x95's
6x100's
Pendlay Rows
4x6x185
Side Plank
2x30sec.
Kelso Cable Shrugs
4x12x75
Band Pullaparts
3x20xmicro-mini
Comments: Really wanted 5x185 on incline. Cut the incline dumbbells because shoulders have been smoked and want a bit more recovery for Friday's session.
Day 3 (Wednesday, 8/8/12)
Conv. Deadlift
5x405
5x435
5x455
Pause Sumo Deadlift (1/3 up)
4x2+1x415
Deadlift
5x1x425
Kroc Rows
17x90
15x90
Reverse Hypers
3x8
Reverse Crunches
4x8
Comments: Really wanted 5x455 on conventional deadlift and it was right on my limit for the day, YES! Add a successful 6-week deadlift cycle.
Day 4 (Friday, 8/10/12)
Bench
2x225
2x245
2x265
2x285
2x295 (20lb PR)
*close grip
8x225
Rope Pushdowns
110x15, 9, 11
DB Incline Curls
3x12x25's
Seated Cable Row
4x10x110
Pulldowns
4x6x130
Pulldown hold
4x12secx60
Reverse crunches
4x8
Comments: Ended the cycle with a huge raw bench PR, yes!!! I've been right on the money this cycle, have to keep the momentum going. Start lighter next week and ramp my way back up, hopefully to better form.
Day 1 Day 3 Day 4
Week 5 of 29
Day 1 (Sunday, 7/29/12)
High bar Squat (narrow stance)
5x335
5x365
5x375
Front Squat
3x5x260
DL Stance Box Squat (2 pads)
3x4x385
Ab Wheel
4x10
Back Extension (45 deg.)
4x12
Hip Adduction
3x15x110
KB Swings
5x25x44lb
Comments: Squats were reasonably good but completely lost my groove on one of the reps with 365 and basically double bounced in the bottom. Scared the shit out of me. Came back and hit 375 solidly.
Day 2 (Tuesday, 7/31/12)
Incline Bench
3x6x165
11x145
DB Floor Press
8x90's
7x95's
Incline DB Press
9x65's
7x65's
Pendlay Rows
4x6x180
Side Plank
2x30sec.
Kelso Cable Shrugs
4x12x70
Band Pullaparts
3x20xmicro-mini
KB Swings
7x20x44
Comments: Incline bench is going well
Day 3 (Wednesday, 8/1/12)
Conv. Deadlift
5x385
5x415
5x435
Pause Sumo Deadlift (1/3 up)
4x2+1x405
Deadlift
5x1x425
Fat Gripz Kroc Rows
10x60
10x70
8x80
5x80
Reverse Hypers
3x8
Reverse Crunches
3x10
KB Swings
6x25x44
Comments: Conventional top set didn't moved as quick as I thought it would. Now going back and forth whether to take 445 or 455 next week. Doing a much better job with my set-up on deadlift. As I pull my back into position I'm trying to keep my hips up. I almost feel as though I drive my hips up as my back pulls tight. Really starting to get burned out on doing kettlebell swings at the end of my workouts and they aren't helping me lean out all that much. Will have to consider different tactics.
Day 4 (Friday, 8/3/12)
Bench
1x225
1x245
1x255
1x265
1x275
1x285
1x295
8x225
Nosebreakers
5x95
5x115
5x125
5x135
Dips
5xBW
5x+15
5x+25
5x+35
5x+45
5x+50
DB Incline Curls
3x10x25's
Seated Cable Row
4x8x110
Pulldowns
4x6x130
Pulldown hold
4x10secx60
Chest-supported row hold
3x15secx65
Reverse crunches
3x8
KB Swings
5x30x44
Comments: To end up just 10 pounds below my raw bench PR after a bunch of singles was good, and I'm quite sure I could have hit 305 today but wanted to leave some room.
Day 1 Day 3
High bar Squat (narrow stance)
5x335
5x365
5x375
Front Squat
3x5x260
DL Stance Box Squat (2 pads)
3x4x385
Ab Wheel
4x10
Back Extension (45 deg.)
4x12
Hip Adduction
3x15x110
KB Swings
5x25x44lb
Comments: Squats were reasonably good but completely lost my groove on one of the reps with 365 and basically double bounced in the bottom. Scared the shit out of me. Came back and hit 375 solidly.
Day 2 (Tuesday, 7/31/12)
Incline Bench
3x6x165
11x145
DB Floor Press
8x90's
7x95's
Incline DB Press
9x65's
7x65's
Pendlay Rows
4x6x180
Side Plank
2x30sec.
Kelso Cable Shrugs
4x12x70
Band Pullaparts
3x20xmicro-mini
KB Swings
7x20x44
Comments: Incline bench is going well
Day 3 (Wednesday, 8/1/12)
Conv. Deadlift
5x385
5x415
5x435
Pause Sumo Deadlift (1/3 up)
4x2+1x405
Deadlift
5x1x425
Fat Gripz Kroc Rows
10x60
10x70
8x80
5x80
Reverse Hypers
3x8
Reverse Crunches
3x10
KB Swings
6x25x44
Comments: Conventional top set didn't moved as quick as I thought it would. Now going back and forth whether to take 445 or 455 next week. Doing a much better job with my set-up on deadlift. As I pull my back into position I'm trying to keep my hips up. I almost feel as though I drive my hips up as my back pulls tight. Really starting to get burned out on doing kettlebell swings at the end of my workouts and they aren't helping me lean out all that much. Will have to consider different tactics.
Day 4 (Friday, 8/3/12)
Bench
1x225
1x245
1x255
1x265
1x275
1x285
1x295
8x225
Nosebreakers
5x95
5x115
5x125
5x135
Dips
5xBW
5x+15
5x+25
5x+35
5x+45
5x+50
DB Incline Curls
3x10x25's
Seated Cable Row
4x8x110
Pulldowns
4x6x130
Pulldown hold
4x10secx60
Chest-supported row hold
3x15secx65
Reverse crunches
3x8
KB Swings
5x30x44
Comments: To end up just 10 pounds below my raw bench PR after a bunch of singles was good, and I'm quite sure I could have hit 305 today but wanted to leave some room.
Day 1 Day 3
Week 4 of 29
Day 1 (Sunday, 7/22/12)
High bar Squat (narrow stance)
5x315
5x335
5x355
Front Squat
3x5x245
DL Stance Box Squat (2 pads)
3x5x365
Ab Wheel
4x10
Back Extension (45 deg.)
4x12
Hip Adduction
3x15x110
KB Swings
3x25x44lb
Comments: Really pleased with this squat session. Was targeting 5x345 today, and 5x385 at the end of the cycle, but 5x335 moved too quick to take 345.
Day 2 (Tuesday, 7/24/12)
Incline Bench
2x8x145
8x155
DB Floor Press
8x80's
8x85's
8x90's
Incline DB Press
10x60's
9x60's
Pendlay Rows
4x6x175
Kelso Cable Shrugs
4x12x65
Band Pullaparts
3x20xmicro-mini
KB Swings
3x30x44
Comments: Going to switch to Incline as my main movement for the next 3 weeks on light bench day. Improvements in this movement predict raw bench PR's rather well.
Day 3 (Wednesday, 7/25/12)
Conv. Deadlift
5x365
5x395
5x415
Pause Sumo Deadlift (1/3 up)
5x3+1x385
Deadlift
5x1x405
Good Mornings
3x5x185
Reverse Hypers
3x8
Reverse Crunches
4x10
KB Swings
4x25x44
Comments: Great deadlift day, 415 moved really well and was targeting 405 today. Would love to pull 5x455 in a couple of weeks.
Day 4 (Friday, 7/27/12)
Bench
3x225
3x245
3x265 (ties PR)
3x255
Dips
12xBW
11xBW
11xBW
Nosebreakers
5x95
5x115
5x125
4x135
DB Incline Curls
10x20's
2x10x25's
Seated Cable Row
4x10x120
Pulldowns
8x110
8x120
8x130
8x140
Pulldown hold
3x15secx50
Chest-supported row hold
15secx45
15secx55
15secx60
15secx65
Reverse crunches
4x8
KB Swings
3x30x44
Comments: Tied a PR on bench today pretty easily. This is not bad for doing minimal raw benching for about 7-8 months after 4 weeks of raw benching. Really happy with this.
Day 1 Day 3
High bar Squat (narrow stance)
5x315
5x335
5x355
Front Squat
3x5x245
DL Stance Box Squat (2 pads)
3x5x365
Ab Wheel
4x10
Back Extension (45 deg.)
4x12
Hip Adduction
3x15x110
KB Swings
3x25x44lb
Comments: Really pleased with this squat session. Was targeting 5x345 today, and 5x385 at the end of the cycle, but 5x335 moved too quick to take 345.
Day 2 (Tuesday, 7/24/12)
Incline Bench
2x8x145
8x155
DB Floor Press
8x80's
8x85's
8x90's
Incline DB Press
10x60's
9x60's
Pendlay Rows
4x6x175
Kelso Cable Shrugs
4x12x65
Band Pullaparts
3x20xmicro-mini
KB Swings
3x30x44
Comments: Going to switch to Incline as my main movement for the next 3 weeks on light bench day. Improvements in this movement predict raw bench PR's rather well.
Day 3 (Wednesday, 7/25/12)
Conv. Deadlift
5x365
5x395
5x415
Pause Sumo Deadlift (1/3 up)
5x3+1x385
Deadlift
5x1x405
Good Mornings
3x5x185
Reverse Hypers
3x8
Reverse Crunches
4x10
KB Swings
4x25x44
Comments: Great deadlift day, 415 moved really well and was targeting 405 today. Would love to pull 5x455 in a couple of weeks.
Day 4 (Friday, 7/27/12)
Bench
3x225
3x245
3x265 (ties PR)
3x255
Dips
12xBW
11xBW
11xBW
Nosebreakers
5x95
5x115
5x125
4x135
DB Incline Curls
10x20's
2x10x25's
Seated Cable Row
4x10x120
Pulldowns
8x110
8x120
8x130
8x140
Pulldown hold
3x15secx50
Chest-supported row hold
15secx45
15secx55
15secx60
15secx65
Reverse crunches
4x8
KB Swings
3x30x44
Comments: Tied a PR on bench today pretty easily. This is not bad for doing minimal raw benching for about 7-8 months after 4 weeks of raw benching. Really happy with this.
Day 1 Day 3
Week 3 of 29
Day 1 (Sunday, 7/15/12)
High bar Squat (narrow stance)
3x8x315
Front Squat
3x8x225
DL Stance Box Squat (2 pads)
3x6x345
Ab Wheel
4x10
Back Extension (45 deg.)
4x10
Hip Adduction
3x18x100
KB Swings
4x20x35lb
Comments: Was glad to get to 315 on this style of squat pretty smoothly. I decided to move the box squats up by 50 pounds because I was going way too light on them. This was about the perfect amount of work at this stage of the 6 week cycle.
Day 2 (Tuesday, 7/17/12)
Bench Press
3x8x205
Incline DB Press
2x15x55's
DB Overhead Press
8x50's
12x40's
Pendlay Rows
3x8x165
Kelso Cable Shrugs
3x12x65
Band Pullaparts
3x15xmicro-mini
Comments: Pretty good high rep bench day. Getting a little better on Pendlay rows, trying to be a lot more aggressive.
Day 3 (Wednesday, 7/18/12)
Conv. Deadlift
3x8x365
Pause Sumo Deadlift (1/3 up)
5x3+1x365
Deadlift
4x1x385
Good Mornings
3x5x175
Reverse Hypers
3x8
Reverse Crunches
4x8
KB Swings
4x20x35
Comments: This is a pretty decent amount of deadlift volume and I seem to be handling it well.
Day 4 (Friday, 7/20/12)
Bench
4x225
4x245
4x255
4x265 (PR, paused last)
Dips
12xBW
11xBW
9xBW
PJR Pullover
8x30
8x45
8x55
2x8x60
EZ bar curls
10x50
10x60
10x70
10x80
Pulldowns
10x110
10x120
10x130
Pulldown hold
4x5secx60
3x5secx60
Chest-supported row hold
3x15secx45
Reverse crunches
3x8
KB Swings
3x30x35
Comments: After a lot of talk (texting?) with Rob I've decided on all bench sets above 3 reps I will only pause the last rep, and on sets 3 reps or below I will pause each rep.
Day 1
Day 3 Day 4
High bar Squat (narrow stance)
3x8x315
Front Squat
3x8x225
DL Stance Box Squat (2 pads)
3x6x345
Ab Wheel
4x10
Back Extension (45 deg.)
4x10
Hip Adduction
3x18x100
KB Swings
4x20x35lb
Comments: Was glad to get to 315 on this style of squat pretty smoothly. I decided to move the box squats up by 50 pounds because I was going way too light on them. This was about the perfect amount of work at this stage of the 6 week cycle.
Day 2 (Tuesday, 7/17/12)
Bench Press
3x8x205
Incline DB Press
2x15x55's
DB Overhead Press
8x50's
12x40's
Pendlay Rows
3x8x165
Kelso Cable Shrugs
3x12x65
Band Pullaparts
3x15xmicro-mini
Comments: Pretty good high rep bench day. Getting a little better on Pendlay rows, trying to be a lot more aggressive.
Day 3 (Wednesday, 7/18/12)
Conv. Deadlift
3x8x365
Pause Sumo Deadlift (1/3 up)
5x3+1x365
Deadlift
4x1x385
Good Mornings
3x5x175
Reverse Hypers
3x8
Reverse Crunches
4x8
KB Swings
4x20x35
Comments: This is a pretty decent amount of deadlift volume and I seem to be handling it well.
Day 4 (Friday, 7/20/12)
Bench
4x225
4x245
4x255
4x265 (PR, paused last)
Dips
12xBW
11xBW
9xBW
PJR Pullover
8x30
8x45
8x55
2x8x60
EZ bar curls
10x50
10x60
10x70
10x80
Pulldowns
10x110
10x120
10x130
Pulldown hold
4x5secx60
3x5secx60
Chest-supported row hold
3x15secx45
Reverse crunches
3x8
KB Swings
3x30x35
Comments: After a lot of talk (texting?) with Rob I've decided on all bench sets above 3 reps I will only pause the last rep, and on sets 3 reps or below I will pause each rep.
Day 1
Day 3 Day 4
Week 2 of 29
Day 1 (Sunday, 7/8/12)
High bar Squat (narrow stance)
3x8x295
Front Squat
3x8x205
DL Stance Box Squat (2 pads)
3x6x295
Ab Wheel
3x10
Hip Adduction
100x18, 15, 11
Back Extension (45 deg.)
3x8
KB Swings
3x20x35lb
Comments: Weights still light on squats and they moved well. Will do 1 more week of straight weight on squat and deadlift (after this week), then 3 weeks of ramping up to a top weight
Day 2 (Tuesday, 7/10/12)
Bench Press
2x9x195
Incline BB Press
8x145
6x145
DB Overhead Press
12x45's
11x45's
Pendlay Rows
4x8x155
Kelso Cable Shrugs
3x12x65
Band Pullaparts
3x15xmicro-mini
Comments: I am rather crappy at repping out on bench. And incline was a bit load of crap today; having a lot of trouble doing two barbell pressing movements back-to-back.
Day 3 (Wednesday, 7/11/12)
Conv. Deadlift
3x8x345
Pause Sumo Deadlift (1/3 up)
5x3+1x345
Deadlift
5x1x365
Good Mornings
3x5x165
Reverse Hypers
3x8
Reverse Crunches
3x8
KB Swings
4x20x35
Pulldown Abs
3x12x60
Comments: Everything moved well.
Day 4 (Friday, 7/13/12)
Bench
4x5x235
Dips
12xBW
12xBW
Nosebreakers
8x85
8x95
8x105
8x115
EZ bar curls
12x40
12x60
12x70
8x80
Pulldowns
12x100
12x110
12x120
12x110
Seated Cable Row
4x8x120
Kelso Cable Shrugs
4x8x70
Reverse Abs
3x8
KB Swings
3x30x35
Comments: Decent pressing day.
High bar Squat (narrow stance)
3x8x295
Front Squat
3x8x205
DL Stance Box Squat (2 pads)
3x6x295
Ab Wheel
3x10
Hip Adduction
100x18, 15, 11
Back Extension (45 deg.)
3x8
KB Swings
3x20x35lb
Comments: Weights still light on squats and they moved well. Will do 1 more week of straight weight on squat and deadlift (after this week), then 3 weeks of ramping up to a top weight
Day 2 (Tuesday, 7/10/12)
Bench Press
2x9x195
Incline BB Press
8x145
6x145
DB Overhead Press
12x45's
11x45's
Pendlay Rows
4x8x155
Kelso Cable Shrugs
3x12x65
Band Pullaparts
3x15xmicro-mini
Comments: I am rather crappy at repping out on bench. And incline was a bit load of crap today; having a lot of trouble doing two barbell pressing movements back-to-back.
Day 3 (Wednesday, 7/11/12)
Conv. Deadlift
3x8x345
Pause Sumo Deadlift (1/3 up)
5x3+1x345
Deadlift
5x1x365
Good Mornings
3x5x165
Reverse Hypers
3x8
Reverse Crunches
3x8
KB Swings
4x20x35
Pulldown Abs
3x12x60
Comments: Everything moved well.
Day 4 (Friday, 7/13/12)
Bench
4x5x235
Dips
12xBW
12xBW
Nosebreakers
8x85
8x95
8x105
8x115
EZ bar curls
12x40
12x60
12x70
8x80
Pulldowns
12x100
12x110
12x120
12x110
Seated Cable Row
4x8x120
Kelso Cable Shrugs
4x8x70
Reverse Abs
3x8
KB Swings
3x30x35
Comments: Decent pressing day.
Week 1 of 29
After a week of not lifting a single thing in the gym, just some core and mobility work, I'm back at it. I've only taken 1 week completely off from lifting, and that was when I got married.
Day 1 (Sunday, 7/1/12)
High bar Squat (narrow stance)
3x8x275
Front Squat
3x8x185
DL Stance Box Squat (2 pads)
3x6x275
Ab Wheel
3x8
Hip Adduction
3x15x100
Reverse Hyper
3x8
KB Swings
3x20x35lb
Comments: I've only done high bar, narrow stance squats a couple of times and I'm fairly weak at them. I figure this will be a good movement to emphasize for the first 6 weeks before getting into a normal stance and bar position on squats. Can also start a little bit lighter and still get some good work in. Going to try and do some kettlebell swings to improve my conditioning and body composition.
Day 2 (Tuesday, 7/3/12)
Bench Press
3x10x185
Incline BB Press
10x135
7x155
DB Overhead Press
9x45's
14x35's
Pendlay Rows
3x10x145
Kelso Cable Shrugs
3x10x60
Band Pullaparts
3x15xmicro-mini
Comments: I will hit some higher rep work on bench and bench accessory exercises in the next couple of months in hopes of adding some hypertrophy to my pressing muscles. In order to do this I will be utilizing RTS (Rob Trettin Strength). If this stuff got him to a 451 raw bench, it ought to get me to a 345 raw bench at just ~30 pounds lighter, haha.
Day 3 (Wednesday, 7/4/12)
Conv. Deadlift
3x8x315
Pause Sumo Deadlift (1/3 up)
5x3+1x315
Deadlift
4x1x315
Good Mornings
3x5x155
Reverse Hypers
3x8
Reverse Crunches
3x8
KB Swings
3x20x35
Comments: In order to focus on strengthening the weak link, my low back, I will hit it with both conventional deadlifts and pause sumo deadlifts.
Day 4 (Friday, 7/6/12)
Bench
5x5x225
Dips
8xBW
8x+25lb
7x+25lb
8xBW
Nosebreakers
2x8x95
Pulldowns
12x100
12x110
12x120
10x120
Kelso Cable Shrugs
3x10x60
EZ bar Curls
12x40
12x60
12x70
Reverse Abs
3x8
Comments: Until I start regularly training in a shirt this will be my "heavy" day.
Day 1 Day 3
Day 1 (Sunday, 7/1/12)
High bar Squat (narrow stance)
3x8x275
Front Squat
3x8x185
DL Stance Box Squat (2 pads)
3x6x275
Ab Wheel
3x8
Hip Adduction
3x15x100
Reverse Hyper
3x8
KB Swings
3x20x35lb
Comments: I've only done high bar, narrow stance squats a couple of times and I'm fairly weak at them. I figure this will be a good movement to emphasize for the first 6 weeks before getting into a normal stance and bar position on squats. Can also start a little bit lighter and still get some good work in. Going to try and do some kettlebell swings to improve my conditioning and body composition.
Day 2 (Tuesday, 7/3/12)
Bench Press
3x10x185
Incline BB Press
10x135
7x155
DB Overhead Press
9x45's
14x35's
Pendlay Rows
3x10x145
Kelso Cable Shrugs
3x10x60
Band Pullaparts
3x15xmicro-mini
Comments: I will hit some higher rep work on bench and bench accessory exercises in the next couple of months in hopes of adding some hypertrophy to my pressing muscles. In order to do this I will be utilizing RTS (Rob Trettin Strength). If this stuff got him to a 451 raw bench, it ought to get me to a 345 raw bench at just ~30 pounds lighter, haha.
Day 3 (Wednesday, 7/4/12)
Conv. Deadlift
3x8x315
Pause Sumo Deadlift (1/3 up)
5x3+1x315
Deadlift
4x1x315
Good Mornings
3x5x155
Reverse Hypers
3x8
Reverse Crunches
3x8
KB Swings
3x20x35
Comments: In order to focus on strengthening the weak link, my low back, I will hit it with both conventional deadlifts and pause sumo deadlifts.
Day 4 (Friday, 7/6/12)
Bench
5x5x225
Dips
8xBW
8x+25lb
7x+25lb
8xBW
Nosebreakers
2x8x95
Pulldowns
12x100
12x110
12x120
10x120
Kelso Cable Shrugs
3x10x60
EZ bar Curls
12x40
12x60
12x70
Reverse Abs
3x8
Comments: Until I start regularly training in a shirt this will be my "heavy" day.
Day 1 Day 3
Meet and training planning
I will be doing the Wisconsin state meet at the end of January, and then targeting nationals again.
After a much needed week off, I will have 30 weeks to prepare for the state meet. During this time most of my effort will be put into 6-week blocks. The main things I will be targeting are strengthening the low back for deadlift, adding some size to my upper body for bench, and 12 weeks of solid raw work on squat before starting to add gear.
The first 6-week block will start off pretty light and with higher reps and be largely linear, particularly on squat and deadlift. Then I'll likely move into a more Sheiko-styled loading pattern and carry that through the meet.
After a much needed week off, I will have 30 weeks to prepare for the state meet. During this time most of my effort will be put into 6-week blocks. The main things I will be targeting are strengthening the low back for deadlift, adding some size to my upper body for bench, and 12 weeks of solid raw work on squat before starting to add gear.
The first 6-week block will start off pretty light and with higher reps and be largely linear, particularly on squat and deadlift. Then I'll likely move into a more Sheiko-styled loading pattern and carry that through the meet.
2012 USAPL Men's Open National Championships, -93kg
Saturday, June 23
Squat: 617, 650x, 666
Bench: 358, 369, 380
Deadlift: 540, 578, 600
Total: 1647.9lb (747.5kg) [8 for 9]
5th place
Weight: 204.6lb (92.8kg)
Wilks: 470
Yay, I had my best meet at my biggest meet to date!!! Big thanks to my wife, Alex Kang, Eriek Nickson, Josh, and Joe Lewis for their help during the meet.
Squat: My opener was absolutely smoked, something I need to do be doing consistently as it feels as though it sets the tone very well for success for me. My target was 672 - 683, but when I was called on depth on 650, I decided to go more conservative. Although 650 moved pretty quickly, I knew if I had to sink it deeper it would almost automatically be slower. It turned out 666 was a pretty good call, I was able to sink it convincingly deep, earn three white lights, and get a PR squat.
Bench: Things were moving fast, started warming up on bench immediately after getting out of my squat suit. Rushed to get my shirt on and in position and my last warm-up with 330 felt TERRIBLE. Barely got it to my chest and then felt absolutely terrible pressing it. My mind starts racing, how in the hell am I going to get a bench in? I quickly asked my handler to change my opener, and then heard the announcement that no more changes could be made to openers. Okay, time to stay calm and figure out what I can do. I unseated the armpits of my shirt slightly and had Alex pull the neck down a bit. I was relieved to press my opener, although not quickly, and receive white lights. Since the opener did not move so quickly I decided to go up 5kg and pressed that slightly easier. For my 3rd attempt I pulled the collar down slightly again, and this time pressed 380 the smoothest of all attempts. Will never underestimate the importance of properly positioning the shirt, now it's time to pull 600.
Deadlift: My opener at 540 was smoked, but felt a bit off. Then 578 felt a touch sticky in the middle but 600 felt like it was there. I tried to be very aggressive on 600 and dipped too low with my hips and hit a vicious sticking point in the middle. But I got through the sticking point and pushed my hips through and finished off a great meet!
Can't wait until nationals next year. Look forward to working hard and gradually improve my positioning in the 93kg class. Had a ton of fun this weekend, and it was great sharing a platform with some of the best in the sport. Also, I really enjoyed meeting a lot of people I look up to.
Squat: 617, 650x, 666
Bench: 358, 369, 380
Deadlift: 540, 578, 600
Total: 1647.9lb (747.5kg) [8 for 9]
5th place
Weight: 204.6lb (92.8kg)
Wilks: 470
Yay, I had my best meet at my biggest meet to date!!! Big thanks to my wife, Alex Kang, Eriek Nickson, Josh, and Joe Lewis for their help during the meet.
Squat: My opener was absolutely smoked, something I need to do be doing consistently as it feels as though it sets the tone very well for success for me. My target was 672 - 683, but when I was called on depth on 650, I decided to go more conservative. Although 650 moved pretty quickly, I knew if I had to sink it deeper it would almost automatically be slower. It turned out 666 was a pretty good call, I was able to sink it convincingly deep, earn three white lights, and get a PR squat.
Bench: Things were moving fast, started warming up on bench immediately after getting out of my squat suit. Rushed to get my shirt on and in position and my last warm-up with 330 felt TERRIBLE. Barely got it to my chest and then felt absolutely terrible pressing it. My mind starts racing, how in the hell am I going to get a bench in? I quickly asked my handler to change my opener, and then heard the announcement that no more changes could be made to openers. Okay, time to stay calm and figure out what I can do. I unseated the armpits of my shirt slightly and had Alex pull the neck down a bit. I was relieved to press my opener, although not quickly, and receive white lights. Since the opener did not move so quickly I decided to go up 5kg and pressed that slightly easier. For my 3rd attempt I pulled the collar down slightly again, and this time pressed 380 the smoothest of all attempts. Will never underestimate the importance of properly positioning the shirt, now it's time to pull 600.
Deadlift: My opener at 540 was smoked, but felt a bit off. Then 578 felt a touch sticky in the middle but 600 felt like it was there. I tried to be very aggressive on 600 and dipped too low with my hips and hit a vicious sticking point in the middle. But I got through the sticking point and pushed my hips through and finished off a great meet!
Can't wait until nationals next year. Look forward to working hard and gradually improve my positioning in the 93kg class. Had a ton of fun this weekend, and it was great sharing a platform with some of the best in the sport. Also, I really enjoyed meeting a lot of people I look up to.
Week 20 of 20
Day 1 (Sunday, 6/17/12) [205.0lb morning bw, 6 days out]
Deadlift
6x1x385
Pull-throughs
2x10x140
10x160
10x170
Reverse Crunches
3x6
Band Pullaparts
3x10xmicro-mini
Comments: Wanted something to give the hip extensors a little bit of work and pull-throughs worked well.
Day 2 (Tuesday, 6/19/12) [4 days out]
Squat
3x2x315
Reverse Crunches
4x5
Band Pullaparts
3x8xmicro-mini
Comments: I've done minimal raw work the past few weeks and this may have been the quickest 315 has ever moved for me. Weird! Maybe it's just because I'm really amped for the meet.
Day 3 (Wednesday, 6/20/12) [3 days out]
Deadlift
5x1x275
MG Bench
3x2x205
CG Bench
2x8x155
Reverse Crunches
3x5
Band Scapular Retraction
2x12xmini
Comments: Can't believe it's almost here! Leave tomorrow and compete Saturday afternoon.
Day 1 Day 2
Deadlift
6x1x385
Pull-throughs
2x10x140
10x160
10x170
Reverse Crunches
3x6
Band Pullaparts
3x10xmicro-mini
Comments: Wanted something to give the hip extensors a little bit of work and pull-throughs worked well.
Day 2 (Tuesday, 6/19/12) [4 days out]
Squat
3x2x315
Reverse Crunches
4x5
Band Pullaparts
3x8xmicro-mini
Comments: I've done minimal raw work the past few weeks and this may have been the quickest 315 has ever moved for me. Weird! Maybe it's just because I'm really amped for the meet.
Day 3 (Wednesday, 6/20/12) [3 days out]
Deadlift
5x1x275
MG Bench
3x2x205
CG Bench
2x8x155
Reverse Crunches
3x5
Band Scapular Retraction
2x12xmini
Comments: Can't believe it's almost here! Leave tomorrow and compete Saturday afternoon.
Day 1 Day 2
Week 19 of 20
Day 1 (Sunday, 6/10/12) [13 days out]
Shirt Bench (44 Katana)
2x265
1x295
1x335
1x355
1x370 (15lb PR)
NG DB Bench
2x20x55's
Suit Deadlift (33 Inzer)
6x1x455
Squat
3x2x315
Ab Wheel
2x15
Back Extension 45 deg.)
2x12
Band Pull-aparts
2x20xmicro-min
Comments: What a relief!! My massage therapist Gregory Ferger went after my elbow like a ninja yesterday and it held up beautifully today. Thank goodness!!! Think I had a technique epiphany the night before this session, realizing that I should listen to Alex Kang and flare my elbows just before the bar gets to my chest so that the bar doesn't drift down toward my stomach in the last couple of inches, worked like a freaking charm! Was able to get in some good technique work on deadlift, and enough squat work to remember how to squat since I decided to move my next suit squat day to 10 days out so I'm not out of the suit for too long. Also, I'm only doing 3 days this week before there just isn't enough work to justify 4 days.
Day 2 (Wednesday, 6/13/12) [204.4lb morning bw, 10 days out]
Suit Squat (38 SC)
1x355
*add suit
1x425
1x505
*add wraps
1x565 (last warm-up)
Front Squats
2x8x205
Reverse Crunches
3x6
Comments: I think this will be the way I do things for the foreseeable future. The weight was light enough that I could absolutely crush it, and I don't have 2+ weeks out of a suit before nationals.
Day 3 (Friday, 6/15/12) [205.0lb morning bw, 8 days out]
Shirt Bench (44 Katana)
2x275
1x305
1x330
1x350 (8lb below opener)
NG Lying DB Press
2x12x50's
Kelso Cable Shrugs
3x8x50
Reverse Curls
20x45
15x55
12x45
Comments: Wanted to regain some positive momentum on bench and definitely did that this week without giving myself too much stress to recover from, as may have happened before! I think 350 was a little too difficult to get down to my chest so will open a little heavier, 358. Did the reverse curls for the elbow, need to keep massaging it, pushing down on the forearm, trying to elongate it.
Day 1
Day 2 Day 3
Shirt Bench (44 Katana)
2x265
1x295
1x335
1x355
1x370 (15lb PR)
NG DB Bench
2x20x55's
Suit Deadlift (33 Inzer)
6x1x455
Squat
3x2x315
Ab Wheel
2x15
Back Extension 45 deg.)
2x12
Band Pull-aparts
2x20xmicro-min
Comments: What a relief!! My massage therapist Gregory Ferger went after my elbow like a ninja yesterday and it held up beautifully today. Thank goodness!!! Think I had a technique epiphany the night before this session, realizing that I should listen to Alex Kang and flare my elbows just before the bar gets to my chest so that the bar doesn't drift down toward my stomach in the last couple of inches, worked like a freaking charm! Was able to get in some good technique work on deadlift, and enough squat work to remember how to squat since I decided to move my next suit squat day to 10 days out so I'm not out of the suit for too long. Also, I'm only doing 3 days this week before there just isn't enough work to justify 4 days.
Day 2 (Wednesday, 6/13/12) [204.4lb morning bw, 10 days out]
Suit Squat (38 SC)
1x355
*add suit
1x425
1x505
*add wraps
1x565 (last warm-up)
Front Squats
2x8x205
Reverse Crunches
3x6
Comments: I think this will be the way I do things for the foreseeable future. The weight was light enough that I could absolutely crush it, and I don't have 2+ weeks out of a suit before nationals.
Day 3 (Friday, 6/15/12) [205.0lb morning bw, 8 days out]
Shirt Bench (44 Katana)
2x275
1x305
1x330
1x350 (8lb below opener)
NG Lying DB Press
2x12x50's
Kelso Cable Shrugs
3x8x50
Reverse Curls
20x45
15x55
12x45
Comments: Wanted to regain some positive momentum on bench and definitely did that this week without giving myself too much stress to recover from, as may have happened before! I think 350 was a little too difficult to get down to my chest so will open a little heavier, 358. Did the reverse curls for the elbow, need to keep massaging it, pushing down on the forearm, trying to elongate it.
Day 1
Day 2 Day 3
Subscribe to:
Posts (Atom)