Back...Into the Deep End

February 14 USAPL meet in Denver
April 2 USPA meet in Denver
July 30 USAPL meet in Colorado Springs

Just something to think about.

Came on to complain/whine about how weak I felt yesterday in the gym. Found dates for more PL meets…dang it Karen!

Dang. I sure felt weak on squats yesterday. SQ= 3’s @ 255…felt like a ton, did 3 sets then backed off for 3x5@225.

After that;

Bench: 3’s up to 3x3@ 225. Quick/explosive. 10 sets total. Mixed in Shrugs: 4x15@ 60.
Incline: 5’s up to 2x5@175/ 3x5@ 165. 8 sets; mixed in DB Rows: 10’s @ 60,70,80,90,100. PR here I suppose.
Smith Front SQ: 3x8@ 135/ 3x8@185. Short rest breaks; really gassed me.
That was all.
Aside from the SQ, was very pleased.

Cardio: Jogged 1 1/2 blocks, to catch my bus :slight_smile: Some may call that a ‘finisher’.

Thurs. 12/31

Seated Ham: 6x15, alternate with Dips: 6x10.

Bench: 10x5; up to 3x5@ 205/ 3x10@155.
AB/AD machine: 3x15
Leg Press: 30@ 390, 390/ 4x15@ 480/ Drop set to finish= 15@ 480,390,300.
Read Delt fly: 3x30, alternated with Hip Ext. 3x15.
Cardio= 1 1/2 block jog to bus.

That’s 2 ‘cardio’ sessions this week, btw. Balance is everything.

What do you think of the seated hammie? Not my fave. I’m doing 30 reps too! Only for some stuff though.

Ours is great; Life Fitness I think. I do like a hamstring variation, before squat/leg press usually. Works well/ feels great for me.
The 30 rep leg press is a real shocker. The rear delt sets (this time) were escalating weight; 10@ 50,60,70= 1 set. Also, a real treat. After that lift, I’m off (gym) for 4 days; back to more regular schedule in the new year.

Re-new USAPL card this week; do some shopping for SBD/Titan stuff as well; B-Day gifts for myself:) I want to get in on the meet in the Springs end of July too.
Onward and Upward.
E.

More work + less lifting= Bored as hell. Back lifting Tuesday, then 3 days off work (fingers crossed).

Gotta get things rolling again.

Not gonna waste to much more time here, getting caught up with past training sessions. Pretty good for the most part. Still weak/behind of what I was lifting going into my meet (6 weeks ago).

For the record: All my info worked, to sign into the Bio-store.

Had to use email from 10 years ago ( and figure that out)…re-set password…to get to this.
We shall see…

Drove out to Idaho Springs, or some some dam place, to lift with Kpsnap. That was fun. Did some squats and pull-throughs, took 17 minutes between sets; the usual.

6 weeks since my meet, BE and DL are back to meet level; SQ not quite. Had a real drop off after the meet, I’m just starting to get back into full swing. Hoping to lift again in late July, Colorado state Games I believe.

Highlights, so to speak, of the last 2 weeks.

SQ: Did 5x5@ 245. 7 days later, couldn’t get past 205, had serious Adductor/inner quad pain; burning, pulled something kinda pain. 3 days later, pulled (sumo) pretty well, no pain at all. Yesterday, did 5x5@ 225, no pain, just weak. Will do 5x10 SQ variation/ leg press after.

BE: Did 5x5@ 205, 3 days later= 5x3@225, 4 days then 5x5@225, 3 days then 6x3@ 185 very quick. Been doing incline work, after BE, every workout. This all feels alright. Just building back up.

DL: 5x5 most lifts; pulling once a week. Pulled 245, week after=265, then 265 again, this week= 6x3@285. Leg press 5x10 after.

Dips: With DL’s, 5 or 6x10, did 10x10 once so far.
DB rows: With BE, did 5x5@ 100. Some kinda PR I guess.
Hanging leg raise/ back raise: Both are weak links for sure. Been lazy here; lower back and abs. Hitting each at 3x10 so far.

Misc. other stuff, still no OHP yet, Squats are weakest of the big lifts.

The comment about 17 minute rests between sets did not escape me:)

So, I’ve gotten a late start in the new year; into a training cycle that is. From right now, I’ve got 6 months until a meet in July. Set the ‘bar’ at 890 in December; literally, nowhere to go but up! Put about 50lbs. on my total, after training 3 months up to December (mostly DL). Training weak links and technique, I’m thinking of a goal of…thinking…

12/5/15:
SQ= 303
BE= 253
DL= 336

Late July 2016 could be…I’m thinking…

This new BS is a pain…testing, testing…

Lifting Tues:

SQ: Worked up to 5x3@ 265. Pretty good + pain free. Back on track here.
Sumo lock outs: 5x5@ 225
BE: Up to 5x3@ 235. 1st. rep paused+ 2 more. Felt good.
Inclines: 10@135/ 5@155/ 3x5@ 175. Felt good.
DB rows: 5x10 with first bench sets.

Short, but decent.

Thursday:

Misc. warm up stuff; pullaparts, hip ext/ back raise.
DL: Worked up 9 sets, then 5x3@ 295. 5 second holds, last reps, for the grips. Felt pretty good.
DB rows: 10@ 60/ 3x10@ 80.
Face pulls: 7 or 8x 10@ 50.

Again, not much volume. Not sure why I cut things short…

Friday 1/22:

Warm up stuff.

SQ: Worked up 8 sets@ 5reps then; 3x5@245.
Leg Press: 5x15@ 480. Slow lowering/ explode up.
Back raise: 3x15 +25plate in hand.
Seated calf: slow 5x5@ 135.

Seated OHP: worked up 4 sets of 8, then 3x8@ 155.
Seated top 1/2 ohp: 4x6@ 205; explosive. 10 hard pullaparts superset.
Big finish: Explosive reps top 1/2= 6@205/ 6@ 185/ 6@135/ full range 15@ 135. Set of 50 pullaparts to finish.

Now that’s more like it.

Tuesday 1/26.

Warm up stuff:
back raise3x10
Seated Ham: 6x10
B.W. squats: 6x10

SQ: Worked up to 2 reps @ 225/246/265/ 2x2@ 285. Need to pull back into the 5,8-12 reps range, try to actually BUILD some muscle.
Leg Press: 20@ 390/ 10@480/ 3x10@570. Slow negative/explode up.
Back Raise: 3x10 +25plate.

BE: Worked up to 3’s @ 185/205/225/ 2x2@ 240. Same as above; back off, build muscle.
Incline: 5x10@155
DB rows: 5x10@80. After first 5 bench sets

Thursday:

Hip ext: 3x10
Leg raise: 3x10
Pullaparts: 3x20

Pullovers: 10@ 20/30/40/40/50.
DL: Worked up with 3’s@ 225/225/255/285/ 5x2@ 315. Form felt decent enough.
Sumo Racks: 5@ 225/275/ 3x3@315/ 3x3@225 quick. Mid-shin.
V-Bar pulldowns: 8’s @ 85/85/115/130/ 3x5@ 160. Pause at bottom, slow back to the top.
Pullaparts: 5x20, after heavy pulldown sets.

Friday 1/29. Kinda all over the place.

Seated row: 4x30
Standing calf: 3x10@225
Swiss ball; reverse hyper/back raise: 3x10 each

Hip thrust: 8’s@ 135/185/ 3x8@225
DB press: 5x8@ 30’s. Alternated these.

BE: 2x12@ 135/ 2x8@ 185/ 2x3@225.
Leg Press: 2x20@390/ 480/ 3x18@570: 10@ 1/2 reps+ 8 full, slow lowering.
OHP: 12@ 115/135/ 4x12@255.

Foam rolled about 10 mins with a piece of old tractor tire wrapped on a tube…

Tractor tire aside, this week was pretty good. But yes, I need to do hypertrophy work, build weak areas, build work capacity up.
“Just build baby”- Al Davis.

Z