Nice training dude. I’ll be following.
Also, I might have missed this, but is your meet raw, single, double or multi ply?
Nice training dude. I’ll be following.
Also, I might have missed this, but is your meet raw, single, double or multi ply?
11/30/10
1.5 mile run: 16:30
12/1/10
A. Deadlift
4 x 3 x 315
3 x 345
B. Dips
3 x(BW 25)
3 x (BW 45)
-Been sick these last two days. Feeling achy and cold. I kept it light and cut the session short.
[quote]DoveofWar08 wrote:
Nice training dude. I’ll be following.
Also, I might have missed this, but is your meet raw, single, double or multi ply?[/quote]
Thanks. I appreciate it.
I was going to compete single ply but I decided not to do the meet a couple weeks ago. Training wasn’t going well.
I thought I made a post yesterday but I guess it never went through. I was sick for about 10 days, couldn’t swallow anything solid for about 5 of them. I’m feeling good now but my strength feels like it took a hit. Its not a big deal, it feels good to be training again.
12/14/10
A. Pull Ups
3 x (BW 15)
3 x (BW 30)
3 x (BW 45)
3 x (BW 30)
B. Front Squat
3 x 225
3 x 255
3 x 225
C. Overhead Press
3 x 145
3 x 165
3 x 145
D1. Push Ups - 15, 15, 15, 12, 10
D2. Pull Ups - 5, 5, 4, 3, 2
D3. Sit Ups - 10, 10, 10, 6, 4
no rest
12/14/10
1 mile job - 10:33
Swim, technique work - 15min
Swim - 18 x 25m, 45s rest
12/15/10
A. Deadlift
3 x 325
3 x 345
3 x 365
3 x 345
B. Dips
3 x (BW 20)
3 x (BW 40)
3 x (BW 60)
3 x (BW 40)
C. Cable Rows
10 x 70
10 x 90
10 x 110
Pullups - 2 x 5
Pushups - 2 x 15
Situps - 2 x 10
12/17/10
A. Squat
3 x 325
3 x 345
2 x 325
B. Bench
3 x 255
3 x 275
3 x 295
3 x 275
C. DB Row
10 x 55
10 x 65
10 x 75
Pull Ups - 9
Push Ups -22
Sit Ups - 15
-I had to squat out of the shitty squat rack. The safety bars I about 2 inches too high for me to squat to depth comfortably. As I worked up in weight, I realized the my focus was on not hitting the bars, not on squatting, so I didnt work up to what I wanted.
Benching felt good. My hips were tight, probably from not being very active while I was sick.
I kept it light with the rows. I’m trying to focus on squeezing my scaps on every rep.
12/26/10
A. DL
3 x 345
3 x 365
3 x 385
3 x 365
B. Pull Ups
3 x (BW 15)
3 x (BW 30)
3 x (BW 45)
3 x (BW 30)
C1. DB Split Squat, 1A/L
2 x 10 x 40
C2. Side bends
2 x 10 x 80
Swim - I think I did technique work for 20min and then swam laps for 15min.
a: I felt like I was doing more work with my right leg. I wasn’t surprised. I spent most of the day sitting at work instead of walking like I normally do.
b: I’m going to drop the weight next week. The rep quality has really gone to shit during the final sets the last couple week.
12/27/10
A. Overhead Press
3 x 135
3 x 155
3 x 175 - 8
3 x 155
A* Band Pull-a-part
x 20 x MiniBand
B. DB Bench, Incline
10 x 50
10 x 65
10 x 75
B* Reverse Curls, W
x 15 x 40
Pull Ups - 5, 5, 4, 3, 2
Push Ups - 15, 15, 15, 12, 10
Sit Ups - 10, 10, 10, 10, 10
No swim. No time.
a. Maximizing stability was the focus of the day, it resulted in strong pressing.
12/29/10
A. Front Squat
3 x 225
3 x 245
3 x 265 - 8
3 x 245
A* Hanging leg Raises
x 10 x BW
B1. Stiff Leg DL
10 x 185
10 x 205
10 x 225
B2. DB Row
10 x 60
10 x 70
10 x 80
Out of time.
a. Focusing on keeping a solid arch and big chest seems to have reduced the amount of stress on my knee. I didnt have the usual pain that has been following squatting recently.
1/1/11
A. Dips
3 x (BW 25)
3 x (BW 45)
3 x (BW 65) - 8
3 x (BW 45)
A* Band Pull-a-Parts
x 20 x minis
B. DB Overhead Press, Seated
10 x 25’s
10 x 35’s
10 x 45’s
B* Hammer Curls
x 10 x 25’s
Pullups - 7 x 3
Pushups - 7 x 10
Situps - 7 x 8
1/2/11
A. Pullups
3 x BW
3 x (BW 10)
3 x (BW 25)
3 x (BW 10)
A* Pec Stretch
B. DL
3 x 355
3 x 375
2 x 1 x 395
B* Hip Flexor Strecth
1/3/11
A. Overhead Press
3 x 145
3 x 165
3 x 185
3 x 165
A* Band Pull-a-Parts
x 20 x minis
B. DB Bench, Inc
10 x 60’s
10 x 70’s
10 x 80’s
B* Reverse Curls, W
x 20 x 30
a. I had to clean the bar to the starting position at the beginning of every set. Both racks were being used by guys “squatting”.
b* Crazy pump in the biceps. 20 reps almost feels like cardio
Time for an update…
Its been about 2 weeks since I’ve trained and probably a month and a half since I’ve followed any kind of meal plan. Basically, I’ve been half-assing my training for a while now, too long.
I set my goals for the year and picked a meet that I might be interested in doing. Its time to get back to work.
2/7/11
A. Overhead Press
3 x 155 - 7
3 x 185 - 8.25
3 x 180 - 8
A* Figure 4 Stretch
B. DB Bench
2 x 10 x 50’s
C. DB Tricep Extensions
2 x 10 x 30’s
D1. Rear Raise, Machine
2 x 10 x 60
D2. Reverse Curls
2 x 10 x 40
E. YTWL
2 x 10 x 5’s
1 mile run – 9:55
a. Two weeks of not training didnt hurt my strength too bad. I tried the false grip recommended by Wendler, it felt awkward at first but i feel like my bar path is improved with the grip. I’m going to try it for a few weeks.
b. I was going to switch this for an exercise that doesn’t irritate my pec as much, instead, I decided to keep the exercise and use it to stretch my pec with light weight.
e. Definitely a humbling experience when you have to get psyched up for a set when you’re only using 5lbs. lol
2/8/11
A. Deadlift
3 x 385 - 7
3 x 405 - 8
3 x 395 - 8
A* Hip Flexor Stretch
B. Pendlay Row
2 x 10 x 135
C. Step Up
2 x 10 x BW
D1. Leg Curl, 1L
2 x 10 x 45
D2. 4-way Hip Circuit, 1L
2 x 10 x mini
D3. Hanging Leg Raises
2 x 10 x BW
1-mile run: 9:45
a. My focus was on creating a lot of tension throughout my body and on the bar before initiating the pull. Results: This was the first DL session that hasnt caused some low back pain in a while. I’m not sure what that means but with strong pulls and no pain as a result I will continue keeping tension as my focus.
-Not much to say about the rest of the session. I’m starting slowly after the time off but will be increasing the volume on my accessories as time passes.
2/11/11
A. Bench
3 x 275 - 7
3 x 295 - 8
3 x 285 - 8
A* Figure 4 Stretch
B1. Push Press
2 x 10 x 135
B2. Pec Stretch
B3. Hammer Curls
2 x 10 x 30’s
B4. External Rotations
2 x 10 x mini band
C1. Overhead Tricep Extension, EZ
2 x 10 x 90
C2. Face Pulls, w/o rotation
2 x 10 x 90?
D. Pulldown, Scaps only
2 x 10 x 105 or 120
1-mile run-- 9:38
a. Benching tore up my pec/delt pretty bad. I’ve been dealing with some pain in that area for a while now. Its starting to really become a problem. Maybe this is a good excuse to start using the Sling Shot. I’m hoping all the back work I will be doing in the near future and a steady does of foam rolling will fix the problem.
2/12/11
A. Box Squat
3 x 315 - 7
3 x 345 - 8
3 x 335 - 8
B1. Split Squat, Front grip
2 x 10 x 45
B2. Back Extension
2 x 10 x BW
C1. Pull Down
2 x 10 x 115
C2. Pallof Press, Kneeling
2 x 10 x 55
D1. SLDL, 1A/L
2 x 10 x 15
D2. turkish Get-up
2 x 10 x 15
a. I’me not sure what my problem was but I just didnt have it today. My form didnt feel “right” but I couldnt tell what I was doing wrong.
c1. Stole this from the Robertson article. I like it.
2/16/11
A. Overhead Press
2 x 165 - 7
2 x 185 - 7.5
2 x 195 - 8
2 x 185 - 8
A* Figure 4 Stretch
B1. DB Bench
3 x 10 x 50’s
B2. Rear Raises, Mach
3 x 10 x 80
C1. DB Tricep Extension
3 x 10 x 30’s
C2. Reverse Curl
3 x 10 x 40
D. YTWL
3 x 10 x 5’s
-No run, yet. It was raining this morning so I decided against it. I’ll run tonight, whether its raining or not.
-Today’s workout went a lot smoother than last week’s. I dont’t like using high volume very much. Its probably exactly what I need to make progress though.
2/16/11
1.5 mile run - 15:30
A. DL
2 x 395 -7
2 x 415 - 8.25
1 x 415 - 8.25
A* Hip Flexor Stretch
B. Step Up
3 x 10 x BW
C. High Row, Hammer
2 x 10 x 45/side
D. Leg Raises
3 x 10 x BW
E. Leg Curls, 1L
3 x 10 x 50
Edit:
-Deadlift: Pulling is a constant battle for me. Some weeks my form feels decent but most weeks I feel awkward and out of groove. This was one of the bad weeks. I was having a hard time repeating last weeks form. I realized after my heaviest set that I was pushing through the front half of my foot. The last set was much better than the previous ones but I was out of gas.
2/20/11
A. Bench
2 x 275
B1. Push Press
3 x 10 x 135
B2. External Rotation
3 x 10 x mini
B3. Hammer Curls
3 x 10 x 30’s
B4. Pec Stretch
C1. Facepull
3 x 10 x 90
C2. Pulldown, Scaps only
3 x 10 x 120
Edit:
-Bench: I plan on taking it easy for a couple weeks. I’ve been dealing with pain where my pec and delt meet that has been getting worse as weeks pass.
2/21/11
A. Box Squat
2 x 335 - 7
2 x 365 - 7.5
2 x 375 - 8
2 x 355 - 7.5
My brother decided that he wants to start working out again so I met him at a gym I dont usually go to. Because I didnt know exactly how long it would take to get to work from there and I arrived late I had to cut the session short. I could have gotten more work in but I spent some time showing my brother how to pull his shoulder blades together while benching and rowing.
Box squat…Last week, I was squatting with little arch and without sitting back. This week, I focused on sitting back and arching hard. My hamstrings and low back ache as I set here typing this.
2/22/11
A. Overhead Press
3 x 165 - 7
3 x 175 - 8
5 x 3 x 160 - 7/8
A* Calf Stretch
B1. DB Bench
4 x 10 x 50’s
B2. Rear Raises, Mach
4 x 10 x 60
C1. DB Tricep Extension
4 x 10 x 30’s
C2. Reverse Curls
4 x 10 x 40
D. YTWL
3 x 10 x 5’s
2-mile run - 20:50
-OH Press: My form was shit while working up but I really fell into a groove during the down sets.
YTWL: Started getting ugly so I stopped a set early.
Run: I can’t remember when the last time I ran two miles consecutively is. It sucked…in a good way.
2/24/11
A. Deadlift
3 x 365 - 7
3 x 385 - 8
3 x 3 x 365 - 7/8
A* Hip Flexor Stretch
B. Step ups
4 x 10 x BW
C1. Hanging Leg Raises
4 x 10 x BW
C2. Cable Rows, Neutral
4 x 10 x 90
D1. Leg Curls, 1L
4 x 10 x 40
D2. 4-Way Hip Circuit
3 x 10 x mini
-Deadlift: I’m disappointed with the weight I would have liked my top set to be with 405 but I didn’t have it today. I could make excuses about not eating well throughout the day and not sleeping well the last couple night but the bottom line is that I didn’t have it. Next time.
2/26/11
A1. Push Press
4 x 10 x 135
A2. External Rotation
4 x 10 x mini
A3. Hammer Curl
4 x 8 x 35’s
A4. Pec Stretch
B1. Lat Pulldown, Scap only
4 x 10 x 130
B2. Face Pull
4 x 10 x 70
B3. Overhead Tricep Extensions
4 x 10 x 80
This is normally my bench day but I decided to skip it to give my chest/delt a break.
I took my time through this session. It felt like I wasnt doing a few of the movements as well as I could have been the last couple weeks. The problems were easy fixes, I just had to take the time to work them out.
2/28/11
A. Box Squat
3 x 365 - 7
3 x 385 - 8
3 x 365 - 8
B. Lat Pulldown
4 x 10 x 115
C1. Back Extensions
4 x 10 x BW
C2. Reverse Lunge, Alt
4 x 20 x BW
3/2/11
A. Overhead Press
2 x 185 - 7
2 x 195 - 8.25
2 x 190 - 8.75
B. DB Bench
5 x 10 x 50’s
C1. DB Tricep Extensions
5 x 10 x 30’s
C2. Reverse Curls
5 x 10 x 40
D. Rear Raise, Mach
5 x 10 x 60
E. YTWL
2 x 10 x 5’s
1-mile run: 10:35
I’ve been slacking on running. That needs to change.
I’m glad I took the time to work up to 5 sets per exercise instead of jumping right in like I normally would. This amount of volume would have been brutal to jump into considering what I’m used to. I still don’t like it much but i’m seeing positive changes so I must be doing something right.