T Nation

Getting the National Record


#1

since my last log was for track and tracks done so my training is alot different and different goals, i think it deserved a new chapter in my training, a new log.
Right now i train 4 days a week, two upper, two lower. I am running a percent based deadlift day with aims of competing on agust 29th in the 100% raw federation, in the full meet the record is 505, my current is 455, i believe with rest, lots of food and sleep this is very attainianable if not easy.
this is how my training looks

sat: deadlift day
sund: shoulder/chest
mon: off
tues: squat
wed: bench (cycling o,1,2 boards weekly)
thurs: off
fri: off

this is what i did today:

safety bar box squat, my hips hurt to much going below parralell is the reason for the box today

barx10
155x5
205x5
250x3,3,3 these were slow, havent used this bar in a while and didnt use a belt want to work on my core tightness

raging bull facing out
200x5
400x2
490x1
580x1
630x1, +30 this was a grinder for sure but felt good to get it up

RDL's i think their called, standing on platform and going all the way down almost to ur feet?
135x6
225x6
315x4,4 no belt on these

high angle leg pres, close stance
2ppsx12
4ppsx12,12

wide grip tbar row
45x10
90x8
115x8,8

seated db curl
25'sx20,20

reverse hyper shit, gonna do some planks tonight. Overall dissapointed with squats but ill use the regular bar next week and it should be better, going to alternate weekly on just above parrallell box squats it aggrivates my hips less while still adding the leg strength i need to dl. Tomorrow benching with a friend should have lots of energy should be fun.


#2

flat bench close grip
45x20
135x10,5
add two board
185x2
225x1
265x1
285x1
295x1, +5lbs
245x4

ultrawides (some paused some not)
135x6
185x6
225x6
200x9

military pin press
95x5
135x5
115x8,7

kennelley's
20'sx10
30'sx10,10

did some lat work pretty good session


#3

deadlift
135x10
225x5
275x1,1
315x1,1
365x1
405x2,2,2,2

speed pulls, i think i need these more than dimels as my lockouts are fine but im just slow as fuck so ill add 10 pounds or so a week on these
225x2,2,2,2,2,2

leg presses
2ppsx6
4ppsx6
5ppsx6
knee wraps
6ppsx8
7ppsx8

some leg curls and ghr

i found a way to work claves in, do them in btw legs and back work so that i get kinda a rest before back
so i did 3 sets of donkey calve raises

wide tbar row
45x10
90x10
115x8
135x8 PR +20

neutral wide pulldown
140x8
160x8,8

curl machine
60x15,15

i think instead of bumping the deadlift weight next week, ill use 405 again and try for 4 sets of 3, if i can get these up to 4 sets of 4-6 i should be close to 500


#4

so today was just crappy, i realized i cant be trying to max 4 days a week, so what sundays are going to be is more an upper body bodybuilding day, 4sets of 10 on exercises, and im going be doing
chest: neutral grip flat db press and incline db's
shoulders: seated military, either machine or db military press
triceps: some kind of extension
back: pulldown, low row

this way i can lift 4 days a week and try to build some mucle, get some blood flow but not burn myself out

also my plans for deadlifting are as follow, i wont be able to lift this saturday so im moving it to sunday, but
i will be doing
week one: 4sets@320
week two: 4sets@370
weekthree:4sets@405
weekfour: 4sets@455
week5: 4sets@365
week6: 4sets@405
week7 4sets@455
weeek8: find new max


#5

Ever think of doing the Coan/phillipi deadlift routine?


#6

tried it last summer, didnt like it but what im doing now is similar just slower progression


#7

squats: worked up to 315x3 in wraps and all my squats sucked as i couldnt get a comfterable stance and it was pissing me off how bad i am at squatting so plan for the rest of the summer, 5x5 type squatting routine for box squats. I will start wearing heeled shoes all the time as i switch around a bit and that cant help me get used to one shoe or should i stick with flat heeled shoes on this? I will start with 135 for 5 sets of 5 and add 20 pounds a week until i reach 225. From there i will add 10 pounds a week till i plateua.

My emphasis will be on sitting up striaght as i fall foward and getting used to one stance, i will be hammering the abs as i have been neglecting those. LAst time i did this it worked but then i felt so confident i blew it off at 185 and started maxing again. BUT THIS TIME I WILL STICK IT THROUGH anyways rest of workout

reverseband hang deads standing on plates
225x4
315x4
365x4,4

split squat
bwx12,12 focused on staying upright on these

pullups
bwx6,6


#8

so i didnt fall asleep till past twelve thirty for some reason so i might bench tomorrow instead because i wont be benchign sunday anyways


#9

sp o decided im switching back to my old stance, which was fairly wide but im going to still follow thorugh with a progression focusing on form this way i will get accustumed to the stance again and give my groin/hips time to strengthen, being 6' 5'' i think its just the only way im really meant to squat, ill be wearing converse or wrestinling shoes and it should be fun to get my squat back in tip top shape. SOmeday ill conquer 315


#10

Flat heeledshoes are way better - as your are activating your glutes more as opposed to squatting mainly with your quads. Try working on ankle mobility if flat heeled shoes feel weired at first.


#11

i used to squat wider with flat shoes and loved it but then i switched to close stance as i was told it would be easier on my knees but i couldnt get it down ever so im switching back, reason for the box squating is it will help me emphasize form and the progression weight is to get used to flat shoes wider stance again but thanks, what do u reccommend for ankle mobility


#12

fatbar close grip bench, reverse bands (took off around 20 at bottom)
110x10
all reps paused
160x5
200x3
230x3
250x5
230x6
200x12, not paused

military pin press #14
95x5
115x5
125x7,7

wide grip pendaly row
135x5
185x5,5,5
widow maker, assisted pullupx20

did some curls, weighted decline situps and band pushdowns


#13

What kind of bands did you use? Choked or doubled?

Im trying to figure out what my choked micro minis take off.


#14

choked monster minis, but they didnt take off anything at the top as i think they are longer than the micro's, it felt like 15-30 at the bottom i dont really care i just wanted to switch it up for a day


#15

deads:
135x10
225x6
275x2
320x10,10,10,10 on the last two sets i would do three reps, stand up for 10 seconds do three more, stand up do three more rest 5 seconds then do the last rep. This puts my max around 427-450 using the calculator

leg press
3ppsx6
5ppsx6
6ppsx6
7ppsx6 PR no knee wraps

2 sets standing leg curls

wide tbar row
45x10
90x10
135x8 pr

widow maker wide pulldown
100x20

3 sets hammer curls
3 sets high rep cable pulldowns, tomorrow will go heavy on abs
2 sets hyper/calves


#16

warm up, stretch
flat bench nuetral db press
40'sx10
60'sx10
70'sx10
80'sx7
65'sx10

incline db press
40'sx10
50'sx10
60'sx10,10

military seated
95x10,10,10 when i go from my chin to about 6 inches over head i feel it alot more in the shoulder its nice

tricep ext. ss with face pull
100x10, 30x20
140x10, 50x20
180x10, 50x20 i like high rep face pulls my rear delt is actually visable!

neutral grip seated row
100x10
120x10
140x10

so my neck is pissin me off its the same spot i tweaked about 3 times during football cuz i havent been doing neck work is now a little in pain and tight. So im realizing a few things that need to come first in my training due to previous injuries or w.e
hypers
ab work
neck harness dont know if shrugs help this part its more lower than that


#17

box squat
45x10
95x5
135x5,5,5,5,5

stiff leggs (beltless)
135x6
225x8
275x8
225x8

split squat
bwx10
+10'sx10
bwx12

kroc row:
80x30 each arm

curls:
65x10
85x8
95x8,8

did some neck harness and heavy decline situps, one set to failure of farmer hold with 110 in each hand


#18

flat bench
45x20
all reps paused
135x8
185x5
205x1
225x1
245x3
205x7

pec dec ss with rear delt
50x15 30x15
80x15 30x15

military press seated
95x6
115x6
135x7 PR +1
105x12

tricep extension ss with face pull
100x10, 30x20
140x10, 50x20
180x8, 50x20
120x15, slow tempo nice squeeze at bottom

under hand fat bar pulldown
120x10
180x10
200x8
140x10

neutral grip fat bar row
120x14
140x14

high rep light abs today

so i got a job working on maintinace at a golf course so my lifting mught need a cut in volume depending on how hard work is, ill take that as cardio for the day, and ill be adding deload on every fourth week to keep myself recovered.


#19

deadlifts, so i know i was using percents but when i was warmingup everything felt so nice and fast it was max time cuz this feeling only comes every so often

135x10
225x5
275x2
315x1
365x1
405x1
455x1
475x1 PR +20 ill go back to 4 sets of 365 next week i think its working

speed pulls
245x2,2,2 +20 pounds from last time

leg press no wraps
3ppsx8
5ppsx6
7ppsx6
8ppsx6 i think thats a pr
5ppsx12

tbar row
45x8
90x6
135x6
185x6 +25

fat grip neutral cable row
140x6
180x6
200x6
220x6

front pulldown hammer strength
90x15
140x15

curls db's
25'sx8
35'sx8
40'sx8

heavy abs and reverse hypers so fucking work out


#20

incline shurgs
12.5x12
30'sx12,12

neutral grip flat db press
30'sx15
50'sx10
60'sx10
70'sx8
80'sx6
90'sx8 pr

incline db press
40'sx10
50'sx10
60'sx10
70'sx10

seated military
45x10
95x10
105x10
85x15

arnold press
30'sx8,8 alternated

ez curl bar pushdown ss with straight bar cable curl
120x15, 80x10
150x12, 100x10
170x12, 120x10
200x12, 100x10
120x20

some bent over laterals and rotations feeling pretty good, fred patterson suggested lots of pushdowns and other tricep work now that i bench with a more narrow grip so im thinking on max effort days, after some regular bench press working up to a max set, stick the pins in about 3/4 or 2/3 of the way up and try to overload it like meat does