TheMechanic55's log

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.

  • Since I wasnt feeling to hot, I decided to keep the weight down on the DL and practice my form.

[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.

  • The pull-a-parts and curls were added in during the rest periods. I didnt count sets.

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

  • It was clear as I was warming up that this was going to be one of those days. Everything felt heavy.

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.

  • All the single leg work makes it clear that my legs/hips are imbalanced. My right hip is very tight. My left leg seems only to work when I focus on pushing with it. Even on the split squats I caught myself driving into the bench with my right leg to complete the movement instead of driving the my left heel on the floor. I’ll figure it out.

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.

  • I forgot my log book this morning. I must have left it on the kitchen counter. This workout was a shot in the dark at what weights I had planned on using. After looking at last week’s update for this workout, I only over shot the Rear Raises but everything else was were I wanted it. The extra weight on the rear raises explains why I was hating life so much while doing the YTWL circuit.

-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.

  • I plan on increasing the number of sets per accessory exercise to 5-6 over the following weeks.

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.