2-SCOOPS Training Log

Nov.
-16—17—18—19—20—21—22—23—24—25—26—27—28—29—30
-r.b-------eq.s-------eq.b---------------r.s---------r.b---------eq.s/d----------r.b
-x1--------x1---------x1-----------------x2----------x2----------x1--------------x1

Dec.
-1—2—3—4—5—6—7—8—9—10—1—12
----r.s-------r.d----------drop weight----------meet
----x1--------x1-----------massage—massage

This is a rough draft but I think this is gonna be what i’m going to do from now until the meet. I changed equipped bench to raw bench on Nov 30, I did this to help my meet preperation. I need to figure out what i’m going to do for openers on the 30th, 2nd and 4th. Depending where my weight is at I may start working on dropping weight starting on the 7th. I want to get two massages one on the 7th and one on the 9th. I will go in and just do some very light lifting(warmup type stuff just to get the blood going) during the week of the meet. I would like to do that monday the 7th and wed the 9th, same days as the massages, I may have to change one of these things but I don’t want to do any physical activity after wed so I can rest up.

r.b= raw bench
eq.b= equipped bench
r.s= raw squat
eq.s= equipped squat
r.d= raw deadlift
eq.d= equipped deadlift
x2= 2 reps sets
x1= 1 rep sets

11-16-09 Raw bench

warmup- bar, 95, 135
185x3
225x2
255x1 (added 1 board for shoulder)
275x1 1 board
295x1 1 board
305x1 1 board
315x1 1 board
335x1 2 board
355x1 3 board

bottom half bench reps- 185x15, 205x15x2
shoulder press on leg press- 45lb plate each side x15x3
lat pulldown- 130x15, 140x15x2
dips- 20x2
curls with curl bar- 90lb plus bar, wide grip x15, narrow grip x13

that is all, you could call me Triple H right now… cuz i’m hungry, hurty, and horny.

11-18-09 Equipped squat work

Today was all kinds of fucked up, was looking forward today but got flustered when I thought I wasn’t gonna be able to use the monolift and safety bar, and didn’t have our pvc pipe to roll on. Lost motivation after getting out of my normal routine. Pretty much one of those whatever days. Back still sore and tired from monday, already got lots of low back pump during warmups.

warmup- straight bar- 135, 225, 315x2
safety bar- 350x1 (felt heavy and horrible)
440x1 (added groove breifs and used Metal Pro Viking breifs)
530x1
620x1 (added Ace suit that I’m borrowing to see if I like it, way to big, literally I can just slip it on, only takes like 1 min to get on)
710x1 went straps up to get a feel for it, went down and felt like I was gonna bow out
pissed and no motivation
620x6 decided to do some rep work since I decided today was shot

ghr- 20?x1
band pull-aparts- 10, 12

REAL shitty day, I got some taco bell and gonna go to town and eat my sorrows away.

11-20-09 Equipped bench

warmup- bar, 95, 135
185x3
225x2
275x1 (2 board)
315x1 (2 board)
365x1 (added custom Inzer double ply rage x that i’m borrowing to see if I like it, wanted to touch 3 board but didn’t)
405x1 (3 board no touch)
455x1 (3 board no touch)
495x1 (3 board touch)
545x1 (3 board touch) went up reeeaaal easy, wanted to do more but since I was feeling good still, and I have a meet coming up, I decided to call it there. It’s nice to have gear that actually kinda fits.

reverse band raw bench- 315x10x2
db incline bench- 85x10, 90x10, 95x10
db row- 135x10 each side
YTWL’s - 10lb for 7 cycles

That’s about it. Things went pretty well today and I like the shirt, we’ll see how far I can push my bench up after the meet with that shirt. It’s used but still in pretty good shape, needs grid stitched though. All I need now is a new squat suit that fits.

11-23-09 Raw squat day

warmup- 135, 225
315x4
405x2
455x1
495x2 (added belt)
515x2
535x2

That’s it, I forgot about thanksgiving break, I work out at a college gym and they are closed at 6pm this week and I get off work at 430pm. So went straight from work to the gym and hurried to get shit done. For some reason my low back was kinda tight and sore even over the weekend but squatting still went pretty well. I may have to workout several extra days to get done what I want to get done this week but i’ll have to think about it.

11-24-09 Not sure what to call it day

GM’s with ss yoke bar, starting from bottom position
warmup- bar
170x3
220x2
260x2
350x2
350x2 (added belt)
400x2
420x2

ghr- 50lb db x10x2
hanging straight leg raises- x10, 15

Wanted to do some of this stuff yesterday but couldn’t cuz of the time crunch. Since I was making a day of this I went heavier on the GM’s and did less reps to hopefully strenghen up my back and hammy’s for the meet, I need to do these heavier more often. That’s about it, saw some horrible horrible quarter and extremely quad dominant squats in the gym tonight. That’s pretty normal actually, saw it yesterday too, about the same type of retarded shit but done by a different person.

11-27-09 Raw bench day

was supposed to do this on wed but thanksgiving fucked everything up, so I benched today at a damn fucktard commercial gym and i’m gonna do some deadlifting at my normal gym tomorrow. I just got back into town, walked in wearing my jeans and regular t-shirt and started warming up and apparently the gym closes at 5pm and this was told to me and my training partner at like 415pm. So it was a quick day without much warmup and no foam rolling, didn’t go as well as I wanted but not to bad considering everything.

warmup- bar, 95, 135
185x3
225x2
275x2
295x2
315x1 went for 2 but brought the bar to far down on my stomach and fucked it up.

hammer strength incline- 2 plates x10, 3 plates x10, 3 plates and 10 x7
lat pulldown- 165x10, 190x10

That was all I had time for, we were the last ones out.

Awesome numbers man, keep it up and good luck.

11-28-09 Deadlift day

got to lift at my normal gym today!!!

deadlift off of 25lb bumpers, prolly like 2" wide maybe?
warmup-135, 225
315x3
405x1
455x1 (added belt)
495x1
525x1
545x1
565x1
585x1
reverse band #2 pin on crepensak rack
585x1
675x1
725x1 was a lot easier than the last time I did this, and it was from a lower pin.

no accessory work, had to get going. driving back home again today. overall it was a great day, and considering I went out and drank last night, got to bed around 4, was up at 930am and lifted at noon, it went real good.

11-30-09 Raw squat day

warmup- bar, 135
225x4
315x3
405x1
455x1 added belt
500x1
545x1 (added below parallel box to touch)
585x1 (added bumper, about 1"-2" above parallel)
605x1

ghr- raised up the back about 5", 50lb db x10x2

my 500 and 545 went up very slow, didn’t hit a good groove and my hip and right leg still hurts from deadlifting sat, and i went out and drank all weekend (not good) so i’m not surprised shit didn’t go well when i went to depth. however the 585 and 605 were very easy, hit a good groove on these and stayed more upright.

12-2-09 Raw bench

warmup- bar, 95, 135
185x3
225x2
255x1
275x1
295x1
315x1
335x2 (added 2 board)

shoulder press on leg press- plate + 25 on each side x5, plate + 25+10 each side x5x2
wide grip lat pulldown- 160x5, 180x5, 200x5
bb curls- 115x6x2
dips- bw x20x2

things are looking pretty good for the meet, the 315 went up real well and I definately have the lockout strength for more so we’ll have to see how the meet goes.

I got super pissed at work today, two overweight people, one of which is actually pretty fat and neither have any visible muscle, were talking about the obesity problem in the US and what’s healthy and whatever. He was saying some 'ol bullshit about people keep blaming our increasingly more sedentary lifestyle on the obesity problem but he thought it was more food related because Americans started to gain more weight about the time the food companies started processing our food shittier and adding in more high fructose corn syrup. I partially agree with the food argument but I wanted to slap the shit out of both of them. For the most part people don’t do jack shit (exercise wise) and eat what they want and then they are fucking dumbfounded that they get fat. These mother fuckers at work probably don’t even realize how fat and out of shape they are. You can’t blame food when you do absolutely no physical activity. I hate fat people and I get really really pissed when they talk about what’s healthy and what’s good or not good for you. I had to leave the room and go get a drink.

[quote]2-SCOOPS wrote:
12-2-09 Raw bench

warmup- bar, 95, 135
185x3
225x2
255x1
275x1
295x1
315x1
335x2 (added 2 board)

shoulder press on leg press- plate + 25 on each side x5, plate + 25+10 each side x5x2
wide grip lat pulldown- 160x5, 180x5, 200x5
bb curls- 115x6x2
dips- bw x20x2

things are looking pretty good for the meet, the 315 went up real well and I definately have the lockout strength for more so we’ll have to see how the meet goes.

I got super pissed at work today, two overweight people, one of which is actually pretty fat and neither have any visible muscle, were talking about the obesity problem in the US and what’s healthy and whatever. He was saying some 'ol bullshit about people keep blaming our increasingly more sedentary lifestyle on the obesity problem but he thought it was more food related because Americans started to gain more weight about the time the food companies started processing our food shittier and adding in more high fructose corn syrup. I partially agree with the food argument but I wanted to slap the shit out of both of them. For the most part people don’t do jack shit (exercise wise) and eat what they want and then they are fucking dumbfounded that they get fat. These mother fuckers at work probably don’t even realize how fat and out of shape they are. You can’t blame food when you do absolutely no physical activity. I hate fat people and I get really really pissed when they talk about what’s healthy and what’s good or not good for you. I had to leave the room and go get a drink.[/quote]

You’re awfully self-righteous for a 5’4" 300 pound man with mutton chops.

12-4-09 Raw deadlift day

warmup- 135, 225
315x3
405x1
455x1 (added belt)
495x1
530x1
545x1 (#2 pin on crepansak rack)
565x1
585x1

ghr- raised up back about 6in. 50lb db x10x2
band pull aparts- 15x3
weighted crunches on cable crossover machine- 200x20x3

things went ok, the full range 530 went pretty slow, I had a hard time with my normal hip and leg activation and hitting the groove I had on saturday because my hip and right leg still kinda hurt. the rack pulls went much better. my planned openers should be 300/500/530, I did these this week all full range and they didn’t go to bad. I really need some time off and rest up and get my massages. my goal for this meet is 330/600/600, I really want to go 1530 at 181 because with no knee wraps or knee sleeves that should put me in a good ranking position on the powerliftingwatch power rankings. hope my body heals up in this upcoming week.

12-07-09 Squat warmup work

raw squat
135x not sure
225x around 8-10 for 3 sets

light resistance single leg concentrics, did this standing up and my training partner put light resistance on my knee on the way down, did this for hip/leg rehab work
20 reps(per leg)x2 sets

ghr- bw x10

that’s it, just wanted to get warmed up and the blood moving. got a massage before working out, it was good, have another one on wed.

12-08-09 Deadlift warmup day

135x not sure
225x 8ish for 3 sets

ghr- bw x10-12?
t-bar row- 1 plate and 25 x8-10? for 2 sets

hip and leg still kinda hurt but are doing better, hopefully the massage tomorrow and rest the rest of the week will make it feel better.

12-14-09 nothing day

well the meet kinda sucked, i’m prolly not gonna cut weight anymore or i’m gonna have to rethink how i do it. my leg and hip definately didn’t heal up for the meet. just did some really light work tonight and really rolled out my right leg and hip and was very surprised how much better it felt…then a little bit later it became really sore.

reverse band deadlift off floor- 225x whatever for whatever sets. this setup is maybe -50 at top and prolly like -200 or so at bottom. did this conventional instead of my narrow sumo that i’ve been using. i think i’m gonna have to switch back to conventional because i don’t know if my hip is going to be able to handle my wide stance squat and narrow sumo pull in the same day(raw that is, if i use equipment my hip might be able to handle it, we’ll have to see).

reverse band squat- 225x whatever for maybe 3 sets. about 200 at top and -200 at depth

still kinda pissed, but whatever

12-16-09 Raw bench whatever

bar x whatever
135x not sure for 3-4 sets, just worked on a different arch and foot placement to hopefully take some pain off my low back. my arch really hurt my back at the meet and i guess it normally kinda hurts anyway.

175x10?
185x10
225x10

back felt pretty good, better than it normally does after a bench day. the 225x10 was actually really easy, i was kind of surprised. with a different foot placement and thinking about leg drive i think it made a big difference.

incline db press- 75lb x15x2
shoulder press on leg press- 1 plate per side x15x2
machine t-bar row- 2 plates x15x2
bb curl 21’s- 55lb x2-3 sets
tricep pressdown- 130lb x20x2-3
dips- bw x10
db flyes- 40lb x15 supersetted with 20lb for whatever reps. 2 cycles
machine t-bar row- 1 plate x25 (narrow neutral grip)

think that was it, just some pump stuff and nothing to hard after a meet. my right hip and leg are still messed up and i realized by looking at how i stand that i need to go to a chiropractor because my hips are definately not aligned with each other.

12-18-09 Shirted bench day

warmup- bar, 95, 135
185x4
225x3
275x3 (added 2 board)
315x2-3?
405x1 (added double ply rage x, almost touched 3 board)
495x1
545x1
585x1 still pretty easy
635x3 (added reverse band, a little more tension than usual but not much)
675x2 went very well, easy and looking forward to my next shirted bench day!

some ab bullshit with strong bands- 20 reps x2 sets
bb curl 21’s- 65lb, 75lb, 85lb

that’s it, fucking stoked about my shirted bench, i’ve gained my weight back from cutting for the meet and i feel strong and my back feels awesome today, it normally doesn’t after any bench day.

edit: i know i said that i would try to be taking some training footage and i still plan on doing that, i just hate asking people to film it because i think it’s kinda gay and normally we just have enough people to spot and nothing more (like today i had 3 people spotting and one person holding boards, and there was only one more person in the gym), but i’ll try to get something on video here pretty soon.

12-20-09 squat/dead

reverse band squat
135
225x8-10 for 2 sets
315x8-10 for 3 sets

reverse band dead
225x6-8 for 2 sets
315x6-8 for 3 sets

straight leg dead- 135x8-10
135x8-10 for 3 sets (did this as a deficit pull, the bar just rested on my toes)
some ab stuff- 3 sets total of about 25 reps per set
plate front raise- 20 reps
band pull aparts- 2x15
pull ups- bw x16

I’m just doing some real light work for my leg/hip rehab. The reverse band stuff is set up so it takes quite a bit off at the bottom, that way I can still do the movement and have it be a very light weight because my shit hurts at the bottom but I still get some weight at the top where things feel better. I’m hoping after I get my hips adjusted that that will help out my right leg, but we’ll see. I’m prolly not gonna do much for deadlifting or squatting for a little while, well I don’t know, we’ll see how my little rehab process goes. Gonna work on my benching a lot more while my leg heals up though.

12-21-09 some of whatever day

did some military cuz i felt like it and i haven’t done it in a while

bar
95x4
135x2
165x1
185x1
205x1x2

some shoulder machine exercise- plate + 25 each side x10, 2 plates x10, 2 plates +10+5 x10, 2 plates +25 x9
wide grip lat pulldown- 165x10, 180x10, 195x10
incline machine press- 2 plates each side x10, 3 plates x10, 3 plates +10 x10
band pull aparts- 15x2

kinda bein a BOF lately, waiting for shit to heal up in my leg. just wanted to do something today, i’m gonna do some shirted bench on wed but wanted to do just somethin before then.

think that was about it. had to lift a commercial gym today, i hated being there, went pretty quick on stuff so wasn’t there to long. do people have a concept of warming up? some guy came in and squatted, he started with 225 for some half reps, he put on 315 and then did the same thing (both sets were prolly around the 5 rep range). he then put on 405 and got stapled at his non depth. his form was bad, his bar position was bad, i just wanted to yell at him. i legitimately squat atleast 200 pounds more than he does, i’m even smaller than he is and i start with either the bar or 135.