Didn’t quite know where to put this so I figured this was as good as any starting my log as I said I would to track my progress of squatting every day to give feed back to others on how it affects my strength, body composition and Strongman performance.
July 26, 2012- Squat and Upper ME
Back Squats x 8 x 3 x 225+green jump bands
Clean and Push Press x worked up to ME 225 for single
Overhand Pullups x 5 x 8
July 27, 2012- Squats and ME Lower
Back Squats x 8 x 3 x 225+green jump bands
Power Cleans x worked up to 235 ME single x 2 sets
Deficit Speed Deadlifts x 5 x 3 x 155 lbs( this very light about 40% percent my 3rm)
Also just to note I do 10-20 band pull-aparts between every set I do… am currently trying to bring up a rear felt and upper back weakness.
Had cheat meals yesterday and was absolute fat ass so I was some what sluggish but, every Rep was to form and completed.
July 28, 2012 - squats and press ME
Box Squats x 8 x 3 x 225
Axle Push Jerk x worked up to ME single x 255 missed 265
DS Lying Tri Extension x 4 x 10 x 80
DS- Dead Stop.
Still feeling really good so far hopefully wont crash last like month.
July 29, 2012- Squat and Upper Pull
Back Squat x 21 x 1 x 245+ green jump bands
Hang High Pull x 5 x 3 x 200
Chin Ups x 3 x 6
Hammer Curls x 4 x 8 x up to 40lbs
July 30, 2012- PM Session Back Squats and ME Press
Back Squatx worked up to 315 for single felt pretty stable had more in the tank but, called it to play safe.
Bench Press x worked up to 225 for ME single. Back off to 185 2 sets of 8
Standings Triceps Press x 4 x 8 x 85 lbs
superset
Band Triceps Presssown x 4 x 15 x Purple jump band.
My sixth day straight and am feeling fine no signs of overtraining yet ( knock on wood) I feel I am getting stronger or atleast more confident in equating at every session… even find my self looking forward to the session. Also something I find DD is that I have no muscle soreness in anything… maybe I am not pushing hard enough I don’t know.
July 31, 2012- AM session Back Squat and Power Cleans
Box Squat x worked up to 315+ green and purple jump band aside.
Back off to 245+ green and purple band aside x 3 x 2
Power Clean x triples up to 235.
Still feeling good have front squats this afternoon not sure if I am going to Max or Speed squat feeling pretty good so probably Max but I am still in the thinking process
July 31-2012-PM Squat only session.
Back Squat x 20 x 1 x 265
Band Pull apart x 20 x 10 ( 1 set between every set of squats)
I wound up going fairly easy this afternoon just wanted to focus on form and speed. I worked up to 265 and then performed 20 sets of 1 with 30 seconds of rest between reps… only wore a very light Velcro belt. Speed stayed constant taking no longer than 3 seconds at most to complete a full range Rep. Will be doing front sqwiats twice tommorow was supposed to this afternoon but my collar bone was feeling weird.
August 1, 2012- AM session Front Squats and Back
Front Squat- worked up to 295+blue jump bands( these bands are like 2 1/2 in thick I believe had much more pull than I was counting on)
Back off to 225+blue bands x 3 x 2
DS DB Row- worked up to 90 for 5 (easy)
Band Pulldowns x 1 x 100 x green band
Bar Curl x 5 x 5 working up to 115lbs (slight thighs bump to get moving)
Wont be having a afternoon session the last Front Squat I do was grueling was definetly a grinder but, I did complete the Rep with good form but it felt atleast 2 count on the positive. So am going to rest and come in fresh tommorrow.
August 2, 2012- AM session- Squat and Clean
Back Squat x worked to ME single of 335lbs that’s 15lbs PR since last week.
Back-off to 225 x 3 x 3
Full Cleans x 2 x 3 x 200 9 took my time working up to this started at 95 lbs and added 10lbs every three reps really focusing on racking high and getting under the bar.
Sorry I have let this slide for almost 6 months. I am working a third short Lang job and after working and training I am so beat I just forget to update it. But I didn’t relize other people were even interested in what I do so I will do my best to get it up and going. I have the past few sessions recorded so I will post them.
I have just started week one of the Ortmeyer Deadlift Reoutine and am running of for my Log Press as well.
February 28, 2013 Thursday- Deadlift Session
Standard Deadlift- Following Program Template
355lbs(70%) 4x4
405lbs(80%) 2x2
355lbs 1x11
Barbell Shrugs Double Over Hand
225lbs for 4 sets of 15
One Leg Glute Bridge
BW+30lbs for 4 sets of 15 per leg.
Standing Calves Press
180lbs for 4 sets of 6. Very hard contraction up top slow lower.
Am really liking this deadlift routine but we will see pretty soon as it gets heavy quick.
Alright so decided to only run the Ortmeyer Routine for my Deadlift and started running the program Popeye sent me. Here is the write up for today.
Bench Press: 7 x 5 with 210
4 x 1 with 245 ( pause in bottom )
Incline DB Press: 3 x 15 with 40, 50, 60
Pull Ups assisted with Blue Band: 4 sets of 15.
Pendley Row: 3 x 10 with 135, 185, 205 ( very explosive )
V Bar Press Down: 3 x 15 with 60, 70, 85
Hammer Curl: 1 x 20 with 30
1 x 15 with 35
Felt really good but was a pretty intense program for such shitty bencher as myself.
Half Squat: worked up to 500lbs for 5.
Leg Press: 2 plates a side worked up to 8 plates asid plus my wife. All sets done for 15 reps.
Leg Curl: 115lbs for 3 sets of 12.
Bench Press: 5 x 12 with 155lbs ( 15-60 sec rest increased as needed )
Seated Cable Row: 4 x 12 with 100, 120, 140, 140
Pulldown Supinated: 3 x 10 with 100, 140, 160
Rear Laterals: 3 x 15 with 30, 35, 35
Hammer Curl: 3 x 10 with 40, 40, 40
2 x 12 with 25, 25 ( very hard pause at top )
Csulli- Right now the trend in Strongman is the Log Press almost every show this year I’m interested in is using a Log. That’s why the majority of my pressing was using a Log. However I have recently taken a interest in doing a powerlifting meet So I am doing much more standard Bench work at the moment. How ever I will still be using the log as Assistance move and to really help smoke my Triceps.
Bench Press- 10 x 2 with 235lbs ( paused every other Rep on chest )
JM Press- 5 x 8 with 95, 115, 135, 135, 115 ( going to have to do research pretty sure I did them wrong )
DB Row- 5 x 10 with 60, 70, 90, 110, 110
Pulldown- 4 x 10 with 140, 160, 180, 180
I may have to take the Benching down to twice a week as my left rotator is giving me problems again and it had only started feeling better.