T Nation

Deadly Log of Rage Mk.3

Welcome to the third installment of Raging_Teddy’s training log. I’m a collegiate, single-ply lifter in the new 205 class (USAPL). My last meet was Collegiate Nationals in April. Results: 600/385/515, 14th place in 220 as a sophomore.

I’m currently 13 weeks out from a local meet, which I am using as a test day, and not peaking for. I’ll be using the conjugate method for the foreseeable future.

Raw PR’s: 420/315/485
Single Ply: 600/425/515

Update
Single Ply: 605/475/535

8/5/12
DE Upper

Speed Bench
Close Grip - 155 x 3 x 3
Med. Grip - 165 x 3 x 3
Comp. Grip - 175 x 3 x 2

1 Arm Dumbbell Press
60 x 10, 10, 8

Went home. My shoulders and elbows were sore from the speed work.

Band Pull-Aparts and Tricep Extensions alleviated the pain.

8/6/12
ME Lower

Concentric Good Morning, Low Bar, Medium Stance
warm up
275 x 2
295 x 2
305 x 2
315 x 2

Straight Leg Sumo Deadlift
warm up
315 x 3
335 x 3
345 x 3
355 x 3

Hip Abduction Machine (aka Bad Girls)
some x some

Situps

8/8/12
ME Upper

Floor Press
warm up
275, 315, 325, 335, 345 x 1

Dumbbell Bench
50 x 8
90 x 5
100 x 5
110 x 5
80 x 12 x 2

Face Pull
80 x 15, 15, 12

[u]Rope Tricep Extension

Chest Fly Machine

EZ Bar Curlz[/u]

8/9/12
DE Lower

Box Squat
215 x 2 x 10

Speed Pull
315 x 1 x 6

Cable Abs

…and then the gym decided to close early.

There is no means of accommodating resistance in the university gym, unfortunately. Once school starts up again in three weeks, I’ll be back in the varsity gym and have access to bands. Until then, I’m running a three week speed-strength cycle with straight weight.

8/10/12
Extra

Chins
12, 10, 7

Dumbbell Row
100 x 12 x 3

Hammer Strength Row
3 plates x 10 x 3

Hammer Curlz
45 x 8 x 3

Concentration Curlz
30 x 12 x 3

Reverse Fly Machine
50 x 12 x 3

Ab Rollout

Went home and foam rolled, lacrosse balled, stretched, and tractioned from head to toe. My banged up shoulder/elbow/hip feels much better.

8/12/12
DE Upper

Speed Bench
Close Grip - 165 x 3 x 3
Med. Grip - 175 x 3 x 3
Comp. Grip - 185 x 3 x 2

1 Arm Dumbbell Press
60 x 10 x 3

Lat Pulldown
140 x 10 x 3

Skull Crushers
75 x 10 x 3 *I’m guessing the curl bar is 25 lbs.

Dumbbell Internal/External Rotation
10 x 15 x 3 each

Curlz Machine

Today I found that putting a couple of those rubber bands you get on broccoli around my elbow prevents it from popping and getting inflamed during speed bench.

8/13/12
ME Lower

Extra-Wide Squat
warm up,
315, 335, 345, 355, 365 x 1

Conventional Rack Pull
warm up
405 x 3
425 x 3
445 x 3

[u]Band Hip Abduction

Abs[/u]

I did not expect my wide stance squat to be so much lower than my competition squat. The heavy reps were good mornings. This confirms that my hips are my weak link right now.

8/15/12
ME Upper

Bench against 90 lb. chains
warm up
225 x 2
235 x 2
245 x 2
255 x 2
265 x 2

Shirted 2 Board
275 x no touch
315 x 3
365 x 3
385 x 3 <- Fairly easy with minimal jack on the shirt. I’m confident that I had 4 plates, but I only had two spotters, and one of them bailed out after this set.

Towel Chins
BW x 10, 10, 20

Tate Press
35 x 12
40 x 12
45 x 12
50 x 12

Dumbbell Curlz
35 x 12 x 3

Today was the first time I’ve been in a shirt since April. It got alot tighter, and wasn’t on completely until after the set with 315. The strength is definitely there for a PR.

8/16/12
DE Lower

Box Squat
235 x 2 x 10

Speed Pull
315 x 1 x 6

45 Degree Back Extension
50 lb. dumbbell behind head x 8 x 3

Abs

8/17/12 AM
Extra

Dragging Sled
Sprints
Walking Good Mornings
Walking with rope around hips

PM

Barbell Row, Overhand
185 x 12 x 2
225 x 5 x 2
275 x 5 <- good bit of body english here.

Barbell Curl
55 x 10 x 3

Cross-Body Dumbbell Curl
30 x 8 x 3

Band Pull-Apart

8/19/12
DE Upper

Speed Bench
Close Grip - 175 x 3 x 3
Med. Grip - 185 x 3 x 3
Comp. Grip - 195 x 3 x 2

1 Arm Dumbbell Press
60 x 12, 10, 10

Dumbbell Pull-Over
50 x 12
60 x 12 x 2

Hammer Curlz
45 x 10 x 3

Behind Head Dumbbell Extension
35 x 10, 8, 8

Flye
30 x 10 x 3

Side Delt Raise
40 x 10 x 3

8/20/12
ME Lower

Sumo Deadlift against 90 lb. Chain
warm up
405, 425, -445, 445 x 1 <- Missed the first a few inches from lockout. Watched the video and noticed a technique issue. Fixed it, and made the lift.

Good Morning against 90 lb. Chain
225 x 5
245 x 5
255 x 5

Band Hip Abduction
light x 10 x 3

Situps

vid of last deadlift

8/22/12
ME Upper

Close Grip 2 Board against 90 lb. Chain
warm up
225 x 3
235 x 3
245 x 3

Incline Dumbbell Bench against 90 lb. Chain
50 x 10
60 x 10, 12, 10

Towel Chins
BW x 10 x 3 and the towel ripped in half. I guess I’m fat.

Seated Dumbbell Curl
30 x 10 x 3

[u]Band Pull-Apart

Pushups[/u]

8/23/12
DE Lower

Box Squat
warm up
255 x 2 x 8

Speed Pull
315 x 1 x 6

45 Degree Back Extension
50 lb. dumbbell behind head x 10 x 3

Leg Extension (plate loaded)
135 x 10
160 x 10 x 3

Abs

8/24/12
Extra

Barbell Row, Underhand
warm up
275 x 10 x 3

EZ-Bar Curlz, Wide Grip
55 x 12
65 x 12 x 2

Band Face Pull
light x 12 x 3

8/26/12
?? Upper

Competition Bench
warm up
275, 295 x 1

Chins
BW x 10 x 3

Military Press
135 x 10, 10, 8

Our team raw test day is on Sunday, so I’m tapering the volume a bit this week, as well as using today and tomorrow to work up to about 90% on the main lifts just to get a feel. Later in the week will be submaximal effort days, and next week will be a deload.

Classes start tomorrow, meaning it’s the de facto end of summer. My main goals for this summer were to bring up my lower back strength, and put on some size while maintaining leanness (more or less). I’d have to say this summer was a success. My erectors are much stronger than they’ve ever been. No more excessive rounding on max deadlifts/goodmornings. I began the summer by cutting from around 200 to 185 during May and June. Since then, I’m back up to 197, and significantly leaner and slightly bigger than I was before. I’ll take it!

From here, I need to start getting back into gear. My max effort work will be largely dedicated to getting practice and getting stronger in gear from here til nationals. Now that my erectors can handle more than my legs, I’ll also be focusing alot more of glute, ham, and quad strength. My upper body max effort work will be mainly aimed at triceps, naturally.

Like I said in the OP, I’m planning on competing in the new 205 class at nationals. The next two weeks will be a short cut which will probably bring me down to around 192. I like to have a couple pounds of wiggle room so that I can eat normally the night before a meet, so I’ll have another 11 pounds to gain for my goal weight of 203 in April.

My main goal is to squat 700 at nationals. Deadlift will come along with squats, and I don’t really care what I bench, honestly.

It’s been two weeks since my last update and one week since my last workout. The week before last was a deload, and I’ll call last week a business trip.

9/9/12
ME Upper

2 Board
warm up
295 x 3
305 x 3
315 x 3
325 x 3

Dumbbell Bench
75 x 5
100 x 5
110 x 5
85 x 12, 10

Weighted Chin, Parallel Grip
0 x 5
25 x 5 x 4

Close Grip 2 Board
135 + doubled lights x 5 <~ Felt terrible, so took off the lights and put on doubled minis.
135 + doubled minis x 8 <~ Also felt terrible, so we moved on.

Fat Bar Curlz

Cable Tricep Extension

Reverse Fly Machine