THURS AUG 01
SQUAT
425x2
425x2
425x2
425x2
425x2
425x2
Got some volume in, felt tougher than I would have liked but they all moved well.
NBL:
SQUAT = 12
Total tonnage:
SQUAT = 5100
Average intensity:
SQUAT = 81%
Training time:
120min (2hrs)
FRI AUG 02
DEADLIFT (w/ belt)
515x1
605x1
625x2 → PR
BENCH
275x4,4,4
…couple hours later
2 rounds of: 7 prowler sprints of 20m (225#), rest 45sec. Rest 10min in between sets.
NBL:
BENCH = 12
DEADLIFT = 4
Total tonnage:
BENCH = 3300
DEADLIFT = 2370
Average intensity:
BENCH = 77%
DEADLIFT = 90%
Training time:
120mins (2hrs)
SAT AUG 03
SQUAT
355x5
385x5
BENCH
242x5
264x5
286x3
286x3
Lighter training day today.
NBL:
SQUAT = 10
BENCH = 16
Total tonnage:
SQUAT = 3700
BENCH = 4246
Average intensity:
SQUAT = 70%
BENCH = 75%
Training time:
90min (1hrs 30min)
Weekly totals:
NBL:
SQUAT = 54
BENCH = 95
DEADLIFT = 15
Total weekly tonnage:
SQUAT = 21390
BENCH = 23941
DEADLIFT = 7965
Average weekly intensity:
SQUAT = 75%
BENCH = 71%
DEADLIFT = 81%
Total training time:
755min (12hrs 35min)
Volume Calculations
tried to copy the table into here and it didn’t work so well
MON AUG 05
SQUAT
395x2
*add belt
395x2
395x2
BENCH
275x2,2,2
Easy workout. Put the belt on for a couple sets of squats since I haven’t used it in months. Overall things felt pretty good, the squats could have been a little faster but they moved well. I’ve got a big day planned for Wednesday.
NBL:
SQUAT = 6
BENCH = 6
Total tonnage:
SQUAT = 2370
BENCH = 1650
Average intensity:
SQUAT = 75%
BENCH = 75%
Training time:
90min (1hrs 30min)
WEDS AUG 07
SQUAT
415x1
465x1
505x1
530x1
*belt
545x1
BENCH
275x1
315x1
335x1
355x1
365xmiss
DEADLIFT
495x1
585x1
660xmiss
635x1
“TOTAL” = 1535
Went through a mock meet today to see where I’m at. Squats felt pretty heavy warming up but I managed some good weight, 530 beltless and 545 were seasonal bests. I played around with the chinese olympic style of squatting, driving the knees in slightly at the bottom of the squat to better recruit the quads and increase speed out of the hole. My elbows didn’t feel great warming up, not in pain but just weak. I was having trouble keeping the weight under control at the bottom. 355 was ok but 365 just dropped onto my chest, no dice. When it came to the deads I was exhausted, 585 was heavy, 660 was just not there. I dropped it to 635 (since this was a gym meet) and it took everything I had left, 636 would not have gone.
NBL:
SQUAT = 5
BENCH = 4
DEADLIFT = 3
Total tonnage:
SQUAT = 2460
BENCH = 1280
DEADLIFT = 1715
Average intensity:
SQUAT = 94%
BENCH = 90%
DEADLIFT = 87%
Training time:
210min (3hrs 30min)
THURS AUG 08
SQUAT
335x4
375x4
405x4
NBL:
SQUAT = 12
Total tonnage:
SQUAT = 4460
Average intensity:
SQUAT = 71%
Training time:
45mins
FRI AUG 09
DEADLIFT
455x4
495x4
525x4
Deads felt heavy but moved fairly well. Still feeling beat up from the mock meet on Wednesday.
NBL:
DEADLIFT = 12
Total tonnage:
DEADLIFT = 5980
Average intensity:
DEADLIFT = 76%
Training time:
45mins
Nice log mate! Curious as to how you calculate volume on your lifts–what’s the cut-off in %1RM to be included in calculations for tonnage?
Also what is your weekly squat volume looking like over the long haul this past few months in terms of tons and avg. intensity?
I take it you are running a Sheiko program, but can’t tell which # it is off hand
I like how you keep track of your total tonnage and average intensity, definitely in
Kinda hard to ask since youre stronger than me but why do you squat like that ive never seen anything much like that in my life from a raw lifter ? is there a reason or just feels best that way?
SUN AUG 11
SQUAT
375x3
395x3
BENCH
255x5
255x5
Did the Toronto City Chase on Saturday and my calves were knotted up incredibly tight. I was pretty beat so I just hit some recovery work.
NBL:
SQUAT = 6
BENCH = 10
Total tonnage:
SQUAT = 2310
BENCH = 2550
Average intensity:
SQUAT = 73%
BENCH = 72%
Training time:
60min
[quote]Aragorn wrote:
Nice log mate! Curious as to how you calculate volume on your lifts–what’s the cut-off in %1RM to be included in calculations for tonnage?
Also what is your weekly squat volume looking like over the long haul this past few months in terms of tons and avg. intensity?
I take it you are running a Sheiko program, but can’t tell which # it is off hand[/quote]
The % cut off depends on what I’m doing for my working sets. Most of the time it’s anything above 70% but sometimes I’ll do work below that and include it (ie: a bench pyramid). I’m pretty sure Sheiko counts everything above 50%
I’m not entirely sure about the squat volume, I just starting getting this meticulous with my tracking over the past month and a half so I’ll be interested to see what it looks like over the next couple months.
I’m not running a sheiko program, there are a few elements of sheiko in here but it’s largely based around block periodization with a lot of squat frequency. I base the volume in a lot of my workouts off prellipin’s table.
[quote]PlainPat wrote:
Kinda hard to ask since youre stronger than me but why do you squat like that ive never seen anything much like that in my life from a raw lifter ? is there a reason or just feels best that way?[/quote]
Yea it’s a pretty weird stance and I wouldn’t recommend it for most people. It’s the result of little tweaks here and there over the past 2-3 years that eventually evolved into what I do now. I have a pretty strong back and it feels strongest to me so that’s why I do it.
Not that I’m anywhere near their level but but I’ve noticed some similarities between the way Dan Green and Steve Goggins squat and the way I do.
[quote]chobbs wrote:
I like how you keep track of your total tonnage and average intensity, definitely in[/quote]
Thanks dude, hopefully there’s some useful stuff here
Weekly totals:
NBL:
SQUAT = 29
BENCH = 20
DEADLIFT = 15
Total tonnage:
SQUAT = 11600
BENCH = 5480
DEADLIFT = 7695
Average intensity:
SQUAT = 76%
BENCH = 77%
DEADLIFT = 78%
Training time:
450min (7hrs. 30min)
MON AUG 12
SQUAT
425x1
455x1
455x1
Squats felt heavy. Didn’t do much volume but I pushed the intensity a little higher. Feeling better today than yesterday.
NBL:
SQUAT = 3
Total tonnage:
SQUAT = 1335
Average intensity:
SQUAT = 85%
Training time:
90min (1hrs 30min)
TUES AUG 13
DEADLIFT (2 board deficit)
515x2
515x2
565x1
565x1
525x2
495x2
BENCH
275x3
285x3
295x3
305x2
315x3
NBL:
BENCH = 14
DEADLIFT = 10
Total tonnage:
BENCH = 4120
DEADLIFT = 5230
Average intensity:
BENCH = 83%
DEADLIFT = 80%
Training time:
90min (1hrs 30min)