T Nation

The Road Back to Nationals


#1

It has been a while since I managed to keep a training log online that was actually up to date. Let's see if I can make it work this time around.

I'm a 242, single-ply (USAPL and USPF) lifter. My best total is 1730 and most recently I did 1692 in my first USAPL Nationals. My goal is to return to Nationals next year in Palm Springs and have a better showing than I did this year (5/9). I'll probably do a couple of meets along the way, but next June is the primary focus.

I just returned from a vacation and about 12 days off from lifting. Here goes.

7/6/09 ME Squat/Dead

Deficit deadlifts (2 inch platform) (545 pr)

5x135
3x225
3x315
1x405
1x455
1x495
0x550 (who turned on the magnets in the floor?)
1x525 (grinder)
3x405
3x405

SSB Pause Squats (beltless)

5x160
5x240
5x290
5x290

Pullthrough good mornings (black band)

4x12

Abs

Trying for a pr deadlift from a deficit my first session back from a 12-day layoff wasn't the smartest thing I've ever done.


#2

What are your PR's?

Looks like your a strong mofo.


#3

Thanks. My best lifts are 644, 485, 606.


#4

7/8/09 DE Bench

Speed bench (no contrast)

8x3x245

Pauses

6x285
6x285
6x285

Tricep pressdowns

10x110
10x110
10x110

Chest supported rows

10x90
10x135
8x180
8x180
8x180
8x180

Face pulls

10x110
10x110
10x110

Rotators

Feels like I've got a bit of a bug -- stomach is doing flips and no food seems to stay in me. Will take it easy until heavy bench on Sunday.


#5

7/11/09 DE Squat/Dead

Speed squat (14 inch box, green bands)

8x2x275

Speed deads

8x1x315

Single leg leg press

10x180
10x180
10x180

Single leg curls

10x60
10x60
10x60

Abs

Still feeling a bit under the weather, but had to get something in. Speed was really good on squats despite being a bit sore and going sans briefs. Working on breaking the floor correctly on the speed deadlifts.


#6

7/12/09 ME Bench

2 board press (pr 410)

8xbr
5x135
5x185
3x225
3x275
1x315
1x355 added boards
1x385
1x385
3x355

Dumbell Tricep ext. (strict)

10x45
8x50
8x50
8x50

Low rows

10x220
8x260
8x300
8x300
8x300

Face pulls

3 sets of 10

Rotators and biceps

Not really feeling much better. The cold (or whatever it is) seems to have moved to my head now. Still managed to get some work in at 90%+, which was my goal.


#7

7/14/09 ME Lower

High bar, narrow box squats (12 inch box)

5x145
5x235
3x285
3x325 add belt
1x375
1x415
1x460 (5lb pr)

Snatch grip deads

5x225
5x315
5x405 added belt
5x405

Pullthru good mornings (black band)

15
15
15
15

Leg curls

8x120
8x120
8x120

Abs and calves

Finally starting to feel a bit better. Good session today.


#8

7/16/09 DE Upper

Sp. Bench (minis)

4x3x205
4x3x185

Pauses (no bands)

3x225
3x275
6x295
6x295

Tate press

6x75
6x75
6x75
6x75

D. Rows

8x95
8x115
8x130
8x130
8x130

HS Pulls

8x180
8x230
8x230
8x230
8x230

Rotators

7/17/09 DE Lower

Speed Squat (greens, suit bottoms)

8x2x325

Speed deads

8x1x365

Medium stance good mornings

10x135
8x225
8x275
8x275
8x275

L. Curls (downward)

12x240
12x240
12x240

Abs and calves

7/19/09 ME Upper

Floor press (pr=385)

5x135
5x185
3x225
3x275
3x315
1x345
0x365
0x365

Close grip bench

5x225
5x275
3x315
3x335
3x335
3x335

HS Rows

8x180
8x270
8x270
8x290
8x290

Face pulls

10x120
8x130
8x130
8x130

Rotators and biceps


#9

Been a while since I updated this. I've been training, just haven't had time to post. I've been playing around with some things that I'm hoping will get my bench and deadlift moving. I dropped speed work and am doing rep bench on my light day. For deads, I'm doing the program from PLUSA this month written by Bob Gaynor, adding the deadlifts as a secondary movement on my ME lower day. We'll see how it plays out.

8/1/09 DE Lower

Speed Squats (greens, suit bottoms)

8x2x305 (good speed)

Speed Deads (quadded minis)

1x325 (too heavy for week one of the wave)
8x1x285

Front squat machine

3-4 working sets, can't remember weight

Pullthrough good mornings (black band)

15, 12, 12

Abs

8/2/09 ME Bench

Comp. Grip Bench

5x135
5x185
3x225
3x275
1x315
1x365 (added custom Katana)
1x405, no touch
1x445, no touch
1x475
1x495 (5lb pr)

2 board press

5x315
3x345
3x365
2x365

Tricep pressdowns

10x120
10x120
10x130
10x140

Low rows

10x220
8x270
8x300
8x220 (strict)
8x220
8x220

Face pulls

3 sets of 10


#10

8/4/09 ME Lower

Low Box Squat (12in.)

worked up to:

1x465
1x485
1x505 (45lb pr, long time since I last did this)

Deads

3x225
3x315
3x365
3x405
3x455
3x455
3x455

Dumbell pullthrough swings

15x50
12x60
12x60
12x60

Single leg leg press

3 sets

Abs

8/5/09 RE Upper

RE Bench (80%)

6x3x315

Tate press plus mini

10x50
8x60
8x60
8x60

Barbell rows (strict)

10x135
10x185
8x225
8x225
8x225
8x225

Pullups

5, 5, 5, 5

Rotators and biceps


#11

Looking VERY strong so far. It looks like your doing a westside routine?


#12

Thanks. It is primarily a Westside routine, but I'm doing a deadlift workout written by Bob Gaynor in the latest PLUSA as a second movement on ME lower and then I'm doing rep bench following Prilipen's chart instead of speed day. So far so good.


#13

8/7/09 DE Lower

Speed squats (greens, 14 inch box)

8x2x325 (speed good on last couple of sets, need to remember to push head back into bar)

Speed deads (minis)

9x1x305

Good mornings (medium stance)

8x135
8x225
8x275
8x275
8x275

Hack squats

6x315
5x405
5x405

Sushi x lot.

Abs tomorrow.


#14

8/9/09 ME Upper

4 Board Press

5x135
5x185
3x225
3x275
3x315
3x365 added boards
1x405
1x425
1x445 (pr)

Dumbell Bench (paused)

6x110
6x115
6x115
6x115

Overhead tris

10x100
10x110
10x110
10x110

Dumbell rows

8x110
8x125
8x125
8x125
8x125

Green band bar rows

6, 6, 6, 6

Rotators and abs


#15

8/11/09 ME Lower

Squat

8x145
5x235
3x325
3x325
3x375 added belt
1x415 added old z-suit
1x465
1x505
1x535
1x565 (pr)

Deads

3x225
3x315
1x405 added belt
3x465
3x465
4x465

Leg press (composite motion)

10x500
10x700
10x700

Dumbell pullthrough swings

12x70
12x70
12x70

Abs and calves


#16

8/12/09 RE Upper

RE Bench (70%)

6x135
6x185
6x225
6x275
6x275
6x275

Tricep pressdowns

10x100
10x120
8x140
8x140
8x140

Low rows (strict)

10x190
10x220
10x220
10x220
10x230

Pulldowns

10x180
8x200
8x210
8x210
8x210

Overhead barbell press

10xbr
6x135
6x155
6x155
6x155

Rotators and biceps


#17

8/15/09 DE Lower

Speed squats (greens, suit bottoms)

6x2x345 (good speed)
1x415
1x445
1x465

Speed deads (minis)

8x1x325

Good mornings (medium)

10x135
8x185
8x225
8x275
8x285
8x285

Hack squat

8x2pps
8x3pps
8x3pps
8x3pps

Abs

20 min. cardio


#18

8/16/09 ME Upper

Close Grip Bench

5x135
5x185
5x225
3x275
3x315
3x335
1x355
0x375 (uneven)
1x365

Incline Dumbell Press

8x100
6x100
6x105
6x105

Tricep extensions (dumbell)

8x50
8x55
8x55
10x40

Barbell rows

10x135
8x185
6x225
6x225
6x225
8x225

Green band pullaparts

12, 12, 12

Rotators

Drove to Temecula to train with a buddy at LA Fatness. Good session, although the equipment left a bit to be desired.


#19

8/17/09 ME Lower

SSB Box Squat (14 inches)

5xbr
3x150
3x240
3x290
3x330 belt
1x380
1x420
1x445 (pr)

Deads

3x135
3x225
3x315
1x405
3x445
3x445
3x445

Machine squat (front)

8x400
8x490
8x490
8x490

Dumbell pullthrough swings

12x60
12x60
12x60

Abs

God I suck at the SSB. More than 100# under my regular bar box squat pr. Pretty beat up today -- had to train a day early due to the wife's birthday.


#20

8/19/09 RE Upper

RE Bench (75%)

6x135
6x185
6x225
6x265
6x295
6x295
6x295

Tate press + minis

8x60
8x65
8x65
8x65

Chest supported rows

10x135
8x180
8x205
8x205
8x205

Standing dumbell shoulder press

8x50
8x60
6x65
6x65

Face pulls

8x120
8x120
8x120
8x120

Rotators and biceps

20 minutes cardio

Tried a modified version of the para-workout nutrition CT has been talking about today. Did the following:

w-60: 2 Alpha GPC
w-30: 2 Surge Workout Fuel
w-15: 1 Surge Recovery
W: sip 20 gms BCAAS

Regular meal after

I bought enough stuff for 2 months so we'll see how this goes.