Astar

THURS JUNE 25

DEADLIFT w/ CHAINS (+80 lbs.)
1x4 @ 265
1x3 @ 355
1x3 @ 380 (missloaded one side w/ 25 but not other)
1x3 @ 405
1x2 @ 445 → add belt
2x1 @ 465 → w/ belt

BENCH
1x5 @ 70 (154)
1x5 @ 90 (198)
1x3 @ 120 (264)
1x1 @ 140 (308) (2 board)
1x3 @ 140 (308) (4 board)
miss 170 (374) (4 board)

DEADLIFT
1x4 @ 225
1x3 @ 315
1x3 @ 405
2x2 @ 495 → add belt

a little deviation from the template tonight, I’m considering decreasing the volume a bit so that I can fit an entire workout into the time I have available, the changes were because I worked in with the other guys at the Anvil so I had to make larger jumps and do fewer sets. However the workout was kick ass, 495 was my best single a couple months ago so two doubles is awesome, plus I PR’d on the bench and the chains were excellent. I think I’ll be using them for a while to help target my lockout, it’s definately where I’m weak in the DL.

SAT JUNE 27

BENCH
1x5 @ 155
2x4 @ 185
2x3 @ 210
5x2 @ 240

not alot of time to train today, I got benching in and that was it.

MON JUNE 29

BENCH
1x5 @ 165
1x3 @ 235
1x3 @ 245
1x3 @ 255
1x3 @ 295 (3 board)
1x1 @ 295 (3 board) → lost groove

SQUAT
1x5 @ 135
1x3 @ 225
1x2 @ 315
6x2 @ 405

ROW
1x5 @ 135
4x5 @ 185

so I’ve made some changes to the sheiko template, I don’t feel like I have the time, space or energy to follow it completely. What I’m doing now is based around the russian squat routine with benching and DLing being done with a higherish volume (sheiko inspired) but lower than what I was doing previously. This session seemed pretty good and took less than 2 hours so hopefully it will work out.

THURS JULY 2
(at UTM gym)
dynamic warmup

DEADLIFT FROM BLOCKS
1x5 @ 145 (319)
2x4 @ 170 (374)
3x3 @ 190 (418)
3x2 @ 215 (473)

ABS ON GHR
3x10 w/ 5kg behind head

SQUAT (8 ft. squat bar, monolift) (at Anvil)
1x3 @ 235
1x2 @ 325
6x3 @ 405 → add belt

One of the guys built a mono attachment for the rack so everyone was squatting today, I gave it a try. It’s pretty sweet and not really a huge difference from my regular squat. I’ve been working on keeping my chest up more and I played around with a thumbs around grip today and less driving of the hips backwards.

Seemed to help some. I wanted to get in some pulls with the chains today but unfortunately that didn’t happen, no worries there’s always next week.

SAT JULY 4
dynamic warmup

SQUAT
warmup w/ bar
1x5 @ 133
1x3 @ 220
1x1 @ 319
3x2 @ 405 → add belt

Arms died today, incredably sore, only did half the volume and cut out benching

ABS ON GHR
3x10 w/ 5kg on head

MON JULY 6

BENCH
1x5 @ 132
1x4 @ 176
1x3 @ 209
3x3 @ 242

CG BENCH
3x5 @ 198

ABS ON GHR
2x6 w/ 10kg on head

(continued @ Anvil)

SQUAT
1x5 @ 135
1x3 @ 225
1x2 @ 315
6x4 @ 405 → add belt, brought stance in a bit, Very helpful

DEADLIFT
2x3 @ 365
2x3 @ 415 (might have been 3 sets, can’t remember)
1x3 @ 415 → add belt, stiff legged

THURS JULY 9

SQUAT (8 ft. bar, monolift)
warmup w/ bar
1x5 @ 155
1x3 @ 245
1x2 @ 335
1x2 @ 425 → add belt
1x2 @ 445 → w/ belt + Inzer wraps
miss 475 → belt + wraps
1x1 @ 475 → belt + wraps
1x1 @ 445 → belt + wraps

DEADLIFT
1x3 @ 275
3x3 @ 385

SQUAT
1x3 @ 335

I wanted to double 475 today, my form was all over the place though, I’ve made a bunch of changes to the way I squat but with the heavier weight it all kinda goes out the window and I revert back to what’s natural: bending wayyy the fuck over. I lost a couple reps forward I really shouldn’t have, the strength is there I just need to grove my new squat technique better. On monday I’m doing raw triples so I’ll work on it then with less weight and come back to 475 next week.

MON JULY 13

DEADLIFT w/ CHAINS
1x5 @ 275
1x3 @ 275 + 80lbs. chain
1x2 @ 365 + chain
2x2 @ 415 + chain
2x2 @ 415 + chain → add belt

SQUAT
warmup w/ bar
1x5 @ 145
1x3 @ 235
3x3 @ 325
1x3 @ 375

kept a couple reps in the tank for my sets, squat form is feeling tighter, I’ll push the weight up some on thursday

It looks like you sorted out your volume issue.

Training is looking good. Any plans to compete again soon?

TUES JULY 14

DEADLIFTS ON BOX
4x6 @ 320

ABS ON GHR
3x8 w/ 10kg behind head

[quote]Ruggerlife wrote:
It looks like you sorted out your volume issue.

Training is looking good. Any plans to compete again soon?[/quote]

Yea I started doing Tuschcherer’s reactive training, so far it’s pretty good and it lets me manipulate the volume better than sheiko.

I’m looking at a WNPF meet on sept 20 in Rochester NY, looks like they have have a raw division and even allow knee wraps so tenitatively that’s the plan.

How about yourself?

THURS JULY 16

SQUAT (squat bar, monolift)
1x5 @ 155
1x3 @ 245
1x3 @ 335
1x3 @ 425 → add belt + wraps @ 8
1x3 @ 445 → w/ belt + wraps @ 9.5
1x2 @ 445 → w/ belt + wraps @ 10
2x3 @ 425 → w/ belt + wraps @ 9,8.5

DEADLIFT
1x5 @ 265
1x4 @ 355
3x4 @ 405 → add belt @ 8,8,9

SQUAT
warmup w/ 135
4x5 @ 305

FRI JULY 17

BENCH
1x5 @ 155
1x3 @ 199 @ 7
1x3 @ 220 @ 8
2x3 @ 242 @ 9,9.5
1x3 @ 220 @ 8.5

CG BENCH
3x5 @ 199 @ 8,9,8

SEATED DB PRESS
50’s x 6,8,5,5

biceps were a little sore today, which made benching harder than it should have been, all the weights felt light and moved pretty quick so I should be good to push more when my arms are feeling better

WEEKEND

practice…lots of it. About 9 or 10 hours worth plus conditioning that included tire flips, pushing a car up a hill and hill sprints.

MON JULY 20

SQUAT
warmup w/ bar
1x5 @ 135
1x5 @ 225
1x2 @ 315
5x2 @ 365 → add belt @ 7,7,7,7.5,8
1x2 @ 425 → w/ belt + Metal black wraps @ 8
1x2 @ 455 → w/ belt + wraps @ 9 → ties PR

DEADLIFT
warmup w/ 275
1x3 @ 365 @ 8
1x3 @ 455 → add belt @ 9 → PR
1x3 @ 385 → beltless @ 8
1x3 @ 415 → beltless @ 9

SQUAT
4x5 @ 315

tried the Inzer squat shoes out today, I got them a while back but really didn’t like the feel for my old stance. However, they feel really good for how I’m squatting now so I may run them for a few weeks and see how it goes, I think the squat form is finally comming along. Also hit/tied a few old PRs which was nice.

WEDS JULY 22

BENCH
warmup w/ bar
1x4 @ 185
1x3 @ 205
1x2 @ 225 @ 7.5
1x2 @ 245 @ 8.5
1x2 @ 275 @ 10 → form a little sloppy
2x2 @ 245 @ 9.5,9

CG BENCH
2x3 @ 225 @ 9,9
1x4 @ 205 @ 9
1x6 @ 185 @ 8.5

SEATED DB PRESS
50’s x 8,8,8,6

BB ROW
1x6 @ 154
3x6 @ 176

THURS JULY 23

HOSS PULLS
warmup w/ bar
1x4 @ 135
1x3 @ 225
1x3 @ 315 → add belt @ 8
1x2 @ 405 → w/ belt @ 9.5
1x3 @ 335 → w/ belt @ 8.5
miss @ 455 → w/ belt @ 10
1x2 @ 365 → w/ belt @ 10 → soft lockouts

DEADLIFT w/ CHAIN
1x3 @ 275
1x3 @ 275 + 80lbs. chain
1x2 @ 365 + chain @ 9
2x2 @ 415 + chain @ 9,10 → add belt

DEADLIFT ON BOX
3x5 @ 365 → w/ belt

Most of the guys were doing Hoss Pulls tonight (rack pull from below the knee with a doubled mini band over the bar) so I joined in. They really hammered the lockout which left me pretty fried for the pulls with chains. The rack was in use afterwards so no squats today.

SAT JULY 25

BENCH
warmup w/ bar
1x5 @ 145
1x4 @ 185 @ 8
3x4 @ 235 @ 8.5,9.5,9

PULLUPS
3x8

FLOOR PRESS
warmup w/ bar
1x5 @ 135
1x3 @ 185 @ 8
3x3 @ 225 @ 9,9.5,9
2x3 @ 235 @ 9,10

CG FLOOR PRESS w/ CHAIN
1x8 @ 135 + 2 sets chain per side
1x7 @ 155 + chain
1x6 @ 155 + chain
1x6 @ 145 + chain
1x7 @ 135 + chain

Good benching today, got some advice for improving my setup that was very helpful. The close grip floor presses were there to get some tricep work in…but then I saw the chains and the concept seemed so cool. They were definately alot of fun and very taxing on the lockout. Not sure how much weight the chains added as some was always deloaded on the floor, I think each chain is 20lbs. though

MON JULY 27

SQUAT
1x5 @ 135
1x4 @ 225
1x4 @ 315 @ 8
1x4 @ 405 → add belt + Metal black wraps @ 8.5
1x4 @ 425 → belt + wraps @ 9
1x3 @ 425 → belt + wraps @ 9-10
1x4 @ 395 → belt + wraps @ 9

DEADLIFT
1x4 @ 265
1x2 @ 365 @ 8
1x2 @ 415 → add belt @ 8
1x2 @ 455 → w/ belt @ 9
1x2 @ 475 → w/ belt @ 9.5
1x2 @ 455 → w/ belt @ 9

Squats were god awful today, possibly the worste technique I’ve ever had, I was all over the place, lost my balance a couple times and generally let little weights push me around. I think the culprit might be my low bar position, it’s so low I have to hunch a little bit to create a shelf and stop the bar from rolling off my back. Last week I had to set the racks higher to accomodate a taller lifter and my form felt damn good, we tried it on the last set and the was a huge improvment. This is going to take a little more experimenting but I really want to start getting some heavy weight on my back soon and I need my form locked in for that.

WEDS JULY 29

BENCH
1x5 @ 135
1x5 @ 177 @ 8
1x5 @ 221 @ 8
1x2 @ 253 @ 10
1x3 @ 231 @ 9

CG BENCH
3x6 @ 188 @ 8,8,8

SEATED DB PRESS
50’s x 8,8,8