Log Catch up June 1st-6th

1) Bench Press
45x20
45x20

DB Fly Warm ups
35lbs x 3 sets of 8

back to bench

95x10
95x5, x5

work
135x5
150x5
170x4 *couldnt get rep 5. oh well.

185 x 5 singles

2) One Arm Row (l/r)
35x25
45x20
53x15
53x15
53x5 sets of 5

= 100 reps per arm total

3) Bench Press EDT
95lbs x 15 min

bunch of sets of 5, some 4's and 3's, finished with doubles

ended up with 128 total reps


Thats it! Call me the Volumator...

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Notes: conventional deadlift today, just worked on singles. it was a decent session, didnt feel as into it as i usually do.

1) Deadlift

135 x 10
135 x 10
185 x 5
185 x 5
225 x 3
225 x 3

255x5
275x5

315 x 1
315 x 1
335 x 1
335 x 1

2) Deadlift Still

185lbs x 10 sets of 5 reps, speed.

Thats it.

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1) Chin Ups
bw x 5, x 5, x4, x4

+30lbs x 5
+32.5lbs x 5
+35lbs x 5

+53lbs x 1 PR
+45lbs x 1
+45lbs x 1

2) Chinup Grip Lat Pulldown EDT
15 min
100lbs - ended up with 100 reps total

3) KB Strict One Arm Presses
10 sets of 3 per arm

4) Foam Rolling and some gay stretches

Done

Arms are swolen, actually its kind of painful.

Notes: High carbs today, pre workout jacked... great session

1) Squats 

45 x 10
45 x 10
135 x 5
135 x 5
185 x 3
185 x 3

work - belt, knee sleeve
195 x 5
225 x 5
255 x 5 rep PR for this weight - belt, heavy wraps

2) EDT Squats - 15min PR zone
155lbs

5 - 11 sets
4 - 5 sets
3 - 1 set 

78 reps total

note: happy to report sweat glands definitely work.

3) Arms

H Curls - 2 sets, 8 reps, per arm
Tricep Ext - 45lbs x 12 reps x 3 sets
BB Curls - 45lbs x 12 reps x 3 sets

4) Foam Rolling and Stretches - 10 min

Squat Day

Man, i just didnt feel strong today. idk what it was. In other news, i got my Spud Deadlift belt, its NICE. It fits really comfortably as well. Cant wait to try it out. This deadlift wave, im going to do conventional pulling. Exactly 4 weeks out until meet. So i got 3 weeks of loading, then a small deload leading to the meet.  

1) Squats 

warm ups felt light 

135x10 

135x8 

185x5 

185x4  

work sets - felt heavy. 205x5 

225x5 

245x5  

2) Chins and Dips 

+25lbs x 4 sets of 5 each BW x 8 Chins, x 12 dips  

3) Squats again 

185 x 10 

185 x 3 sets of 3 

205 x 2 sets of 2  

thats it.

May 21st (Log Catch up)

Log catch up. This past week was a deload, didnt do much (some cardio, some high rep arm stuff, just farted around) Next squat wave starts tomorrow though.

2x Jacked pre session.

1) Bench Press

45x10
95x6
95x4
135x5
142.5 x 5
165x3
180x2

2) Incline DB bench
5 sets of 10 @ 2x45's

3) Pull Ups
BW x 25 total (5x5)

4) KB Rows (l/r)
53lbs x 20, x20, 45lbs x 15

Arms

DB Flyes x 3 sets of 8 (35lbs)
H Curls x 1 set of 14 alternating
BB Curls bar x 2 sets of 10

Finito.

********************

1) Deadlift Sumo

90x10, x10
180x5, x4
230x4
250x4

work sets
260x5
300x3
330x3

330 x 1, x1, x1 conventional

The sumo pulling is different, its making my right knee bothersome. So im not sure about it. I do feel stronger with conventional pulling, i DO feel i use my back more than my legs, but i also feel my traps are more activated... so its give and take. At this point i think ill just stick to conventional pulling and work on my lower back strength.

2) KB Military Press (L/R)
x5, x3, x3, x3, x3, x3, x3, x3

3) Conventional Deadlift from deficit
180x10
190x10
190x10
190x10

these reps were rest paused about 5 seconds.

4) Chin Ups
x8, x5, x6, x5, x5 

Chins felt strong today, i just made the concentric FAST and made sure to get chin well over the bar.

All in all a good session. Next week is sort of a deload, no heavy pulling/pressing/squatting. Ill startup another 5/3/1 wave leading up to my meet, pull conventional.

Working on using the knee wraps for squats too, i think ill be able to get another 30-40lbs on my meet squat, as well as pull 408-412. Ill be happy at this point to add 5lbs to my bench meet PR. Just gotta be patient with that, and any progress i can make is good.

Squats and Stuff

Jacked pre workout again.

1) Squat
95x10, x10
135x6, x5
185x5
205x4

work sets (belt and 2 band Metal knee wraps)
215x5
245x3
270x4 rep PR *Estimated 1rm 305.9

2) Floor Press
135x10
135x10
155x5
135x5
135x4
135x3
135x2

3) Squats
195x 4 sets of 10
205x10 *i think this is a rep PR. Pushed the hell out of these today.

4) Chins and H Curls
3 sets chins (20 reps) and 3 sets h. curls (30 reps)

Done!

Deadlifts and Stuff

1) Deadlift

140x10
180x5, x5
230x5

belt on, work sets
240x3
270x3
310x6 PR Reps

2) Deficit Deadlifts
200x10
200x10
230x7
230x7
270x3

3) Chin Ups
bw

x5
x5
x5
x6
x7
x7
x5


4) Back Extensions
4 sets of 15 at bodyweight

Note: i recorded this, but my vid program is acting stupid... ugh i just need to go ahead and get a macbook already.

Bench Pressing

3x JACKED pre workout

1) Bench
45x20
95x10

2) DB Flyes
2x35lbs x 10
2x45lbs x 8
2x35lbs x 12
2x45lbs x 6

3) Bench
95 x 5, x 3 paused
135 x 3 paused
150 x 3 paused
170 x 5 PR reps

4) DB Rows (left/right)
35lbs x 25
45lbs x 25
53 x 20

5) Barbell Rows
90x25
140x12

6) Dynamic Bench
95lbs + red band x 3 sets of 10
115lbs + red band x 9 reps
95lbs (no band) 2 sets of 10 (these felt weird after the bands)

Done within 45 minutes or so. Whewwww

im dropping the military press next week and going for 3x a week. (Monday - Squats, Wednesday - Bench, Friday - Deadlifts)

Catch up on the log

5/11/09

1) Military Press

45x8
45x5
65x5
95x5
115x1

75x5
85x5
95x5

Ugh, im embarrassingly weak at these.

2) Incline DB Press
2x50x10
2x55x10
2x55x10
2x55x10

3) One Arm DB Press
2 sets per arm 30lbsx10 reps

4) BW Chins
x6, x4, x4, x3, x3, x3, x2 = 25

idk what the deal was today, i took 2x Jacked, felt good, then after mil press i just felt lame and out of energy. Screwed around with the DBs, hit the sauna. Currently im hitting the gym 4x a week, 1 day dedicated to the "big 4" being mil press, bench press, squat and DL. Then working on assistance stuff related after the wave set. Im thinking about dropping the mil press day and just having 1 day dedicated to each of the big 3. Ill do some mil pressing for assistance work probably. I just need more time under the bench press for it to go anywhere.

I guess you cant have a good session every day. It was a high carb day, i got 9 hours of sleep, so it must have been something else. Probably water... i didnt drink enough water.

Thats my excuse anyways.

***********************************************************************

5/9/09

Deadlifts 5/3/1 Week 1

Wombat Style! *Phil, im stealing your stance, and i must say, it works really well for me. i feel a hell of a lot stronger out of the hole and my legs feel like they are activating more. 

135x10
135x10 LIGHT

185x6
225x4

245x5
265x5
295x6 REP PR

Wow, these felt GREAT tonight, idk if its the JACKED talking or what, but damn. Feather.

2) Speed Deadlifts from deficit

185x 5 sets of 10 reps

3) Progressive Shrugs
185x15
205x15
225x15
275x15
275x15
275x9


Thats it, i like just focusing on 1 thing and nailing the hell out of it.

2 days off from training, hitting it hard Monday with some squattin'

49 days out until Grand Nationals.

***********************************************************************

5/8/09

1) Bench

45x20
95x10

decided to do some flyes for warm ups

incline flyes - 35lbs x 3 sets of 8

back to bench

95x5
115x6
125x5
145x5
165x5

2a) One Arm Row Progressives
each arm
35lbsx25
35lbsx25
45x12
53x6
53x5
53x5

2b) Barbell Speed Bench
95lbs 5 sets of 10 as fast as possible, semi paused

worked up a good sweat, and this session really lit up my CNS. Left feeling better than walking in. A good sign!

***********************************************************************

5/7/09

1) Squats

45x6
115x6
135x8
185x5
215x5
235x5 (PR reps)

2) Unilateral Leg Press
95lbs per leg

x20, x15, x15, x10, x10, x10, x10, x10 = 100 reps

3) Leg Curls
95lbs 3 x 10

thats in, in and out. 52 days from Grand Nationals

Contrast

AM:
8 mile morning stationary bike while watching a movie before work

PM:
Kettlebell Snatches

14 min session

6 reps over 15 seconds then 15 seconds rest, switch hands, repeat. Don't drop kettlebell

Done with a round timer.

Cranked out 28 sets x 6 reps

168 reps total

Legs

a1: Back Squats

205lbs x 10 sets of 5

a2: Lying leg curls

90lbs x 10 sets of 5

b1: DB Lunges

2x45's x 12 (alternating - a total of 12)

2x45's x 12 (alternating - a total of 12)

2x45's x 12 (alternating - a total of 12)

b2: Romanian Deadlifts w/ straps

230x8

230x8

230x8

Done! good volume! sweat glands are working alright

Kettlebells and Pullups

Small 15 min session to get blood pumping

138(total), one-hand, 35lbs kettlebell snatches (left/right total)

7 sets of 3 "perfect" pull ups (chin well over bar)

90lbs deadlift x 10 paused singles

3 more days until meet.

Max Deadlift

Deadlifts

135x5, x4

225x3, x3

315x 5 singles

Rack Pulls (top few inches)

405x4 singles

455x1 (wow this was heavy, pulled off a calous)

Thats it, for some reason i had zero energy tonight. Felt like fainting after most sets

No more sessions until my meet. Taking a week off to get energy and rest for my meet.

8 days out.

Squats and Bench

Little energy today for some reason, 

1) Squat

135x10

185x3, x3

205x2x2

225x2

255x1

265x1

275x1

255x2

2) Bench Press

135x6, x6 touch and go

165x4 sets of 3 *pause

155x2x5 touch and go

3) Chins

BWx8, x5, x5

4)KB Press (l/r)

53x3, x3

Assistance/Core Work

Doing a few weeks of some assistance/core work

kicked it off with

1)Back Squats

135x5, x5

185x5

225x5

205x5

Core Circuit

1a) Blast Strap Pushups x 7

1b) Blast Strap Rollouts x 7 (like ab wheel but with the straps)

1c) High Cable pully oblique pushdowns x 10 per side

1d) Low Cable pully oblique side bends x 10 per side

Did the circuit a total of 3 

Ended with 2200m of rowing.

Squats and Benching

At the club today

10 min sauna soak

1) Squats

95x5

135x5

205x3

225x 8 sets of 3

2) Bench Paused

45 x 10

95 x 5

135 x 5

145 x 3 sets of 5

3) Chins

bw x 8, x5, x8, x5 = 26reps

45 min about

Notes: First time at the Club and i witness just about every stereotype and ignorance you can imagine:

-round back, spine numbing deadlifting

-trainers instructing people to put feet up and cross legged in the infamous "crunch" leg position, where they look like a flailing King Crab just caught from the Bering Sea in the latest episode of Deadliest Catch, more like Deadliest Bench.

- every angle you can imagine of various "lateral DB raises",

-trainers instructing people on the infamous, partial smith machine-close stance-in the smith backwards squat.

- trainers instructing on partial rep knee shearing squats

- squat rack cheat curlers

Soon there will be hope, soon... for these lost souls.

Tonic

Easter Evening Tonic Workout

Wanted to get in a quick workout tonight, got bored. Watched Rippetoes new DVD and decided to try out some narrow-er squats, felt strong

1) Narrow Squats

135x6

135x5

185x5

225x5

205x5

2) Bench press

135x5

185x3

145x5

135x5

3) Thumbless pull ups

BW x 3 x 3

4) KB Press (l/r)

53lbsx5, x5 this is a PR for reps for me, ive been greasing the groove with a 35lbs KB for 10 reps each hand a few times a day. This weight felt grinding, but still able to hold form

thats it, in and out in about 20 min. Gonna goto the sauna and sweat a bit.

Happy Easter to all.

Heavy Deadlift Day

1) Sumo Deadlift
90x some x some
getting form down

i feel i have a lot of power in these, but hand positioning feels weird. My fists drag up my thighs, something i need to get used to i guess if i want to pull like this. Definately feel it more in my legs.

180x3
230x2
270x1
320x0 *this felt like it wouldn't budge, switching to conventional

Conventional

270x3
270x3
320 x 3 singles

Conventional Speed Work
230 x 5 sets of 3

Sumo again
230 x 5 sets of 3


Conventional
140 x 20

Sumo
140 x 15

Coming close to my meet.