Benching

Switched to the 44 RageX.
Bench:
305 X 1 (off chest with commands)
335 X 1 (off chest with commands)
365 X 1 (off 3 board)
400 X 1 (off 3 board)
410 X 0 (off 3 board)

Close Grip Bench:
185 X 5
225 X 5
255 X 5
260 X 4

Reverse Band Bench:
245 X 5 (5 sets)

Triceps
Upper Body Sled

Bench

1/31/09

Working on the shoulder girdle along with the bench.

Bench

185 x 6

185 x 5

185 x 5

195 x 3 ish

All my reps felt ten times easier than they usually do, except for the last rep, and I still failed at an average point for me.  I don't know what it was.

Chin Ups

BW x 12

BW x 10

BW x 8

Dumbbell Chest Press

50 x 8

60 x 8

65 x 9

Chest Supported Reverse Flyes

130 x 6 x 3

Core Work

SHEIKO #21

Weight: 212. Time: 2:00.

  Came in feeling really sore and tired. The volume helped, actually, and I feel fresher than I have all week.

• Bench 145x4 (50), 170x4 (60), 200x3x2 (70), 230x3x5 (80)

• Squat 225x5 (50), 260x5 (60), 305x5x2 (70), 325x4x5 (75)

Danny still thinks my squats are way too fast going down and way too slow coming up.

• Bench 155x6 (55), 185x6 (65), 200x6x4 (70)

Accidentally did only 4 on the second "heavy" set.

• A: Dumbell bench (hands in) 50x10x5

• A: Good mornings 185x5x5

Block 2 # 9

P Sn. 75/3 x 3
Snatch 85/2 90/1 95/1 100/1 105/1 110/1 - missed 3 times

Went for 110 because 105 was really easy. 105 = best competition lift, so I can't complain but I nearly got 110. I should be really good to go for the test in a few weeks.

Sn. Pull Bel kn 100/3 105/3 110/3
Drop Sn. 70/2 80/2 90/2
Back Squat 120/3 165/3 x 3, 2+fail Stopped even though I technically had 1 more set

I rested for awhile and then went back and did some puls with Mike for technique, which turned into snatches back up to 95/1, 95/miss. Called it quits after the miss. I probably did 15-20 lifts 70-85% as well working on technque.

Bench

Bench off foam roller
195x1
215xfail
215x1
220x2xfail

Band lightened bench (greens)
185x4, 195x4 couldn't really touch chest
225x5
245x2+2fail
235x2+2fail

Dumbbell flat bench
55x8,7,7,6

supersetted w/ chinups
BWx16,10,9,7

Front raises
22.5's x 10,8,8

Finished with abs on the rings at the track with Kyle

CARDIO/FLEXIBILITY

• Cardio - bike 130 bpm x 20 min

• Flexibility - soleus, gastroc, hamstrings, adductor, groin, hip flexors

• Cardio - walking to and from party 1 hr (combined)

I wouldn't include this except that it ended up being an epic journey.

Week A #3

Gear:
Belt (for squat)

Shoulder-Stance Back Squat:
365 x 2
335, 4 x 4

Standing Overhead Press:
225, 4 x 3 (4 sets of 3 reps)
185, 2 x 5 (back-off sets)

Shrugs:
405, 5 x 5

Chinese kids own you

http://www.youtube.com/watch?v=8A-m9W-3_9M

Kevin Nee's pretty damn strong

DAMN

SON

Starr article on OL Movements

Here

At some point, I'll start alternating between Push-Presses/Strict Presses/Jerks for overhead training.

Block 2 # 10

Sn. Deadlift 85/5 97/3 107/2 117/2 x 2
Sn. Grip Jump 60/3 x 3
Sn. Pull 107/2 x 4

Had to do the pulls with no chalk or straps. I actually improved straps for 2 sets out of the hand towels they give out, but it turned out to be WAY harder than it was worth. Deadlifts are easy because there's no explosion phase, but the bar slips right out during pulls.

Deadlifts

Band lightened deads (w/ greens)
365x4+ 1 fail
335x5
345x5
345x4+ 1 fail
335x5

Good mornings
135x2x8
185x2x5
form still needs work

Stiff leg deads (standing on 100 kg plates)
175x4x8 (last set w/out plates)

Ball between the legs in circles (abs)
3 sets

SHEIKO #20

Weight: ??. Time: 2:30.

  This was an epic workout. I am extremely exhausted. Mother fucker. I came in feeling pretty beat up from squats, sore hamstrings etc.

• Deadlift to knees 275x4 (50), 325x4 (60), 380x4x2 (70), 405x4x4 (75)

I thought this was going to be difficult because of how beat up I felt, but it was actually pretty easy.

• Bench 145x6 (50), 170x5 (60), 200x4x2 (70), 215x3x2 (75), 230x2x2 (80), 

245x1x2 (85), 230x2x2 (80), 215x3x2 (75), 200x4 (70), 185x6 (65), 

155x7 (55)

These pyramids take forever -- at least one hour. I was wearing the wrestling shoes because of deadlift. My setup for bench felt really weak, I think this might be why.

• Flies 50x10x5

• Deadlift from knees 325x5 (60), 380x3x2 (70), 435x4x4 (80)

By this point I was very tired, so these were exhausting. But I wasn't close to missing a rep. My hands also got torn to shreds today.

• Lunges 135x5x5

• Pulldown abs 130x10x3

This was 45 sets.

m(in)E Deadlift

Back feels like death after squatting like on monday and then benching yesterday (gee, I wonder why...), so today was a back-off / recovery day.

Good-Mornings:
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10
365 x 10

followed by 700 hyper-extensions. or less

Deadlifts

1/29/09

Band Lightened Deadlift

green bands

365 x 5

365 x 4

365 x 4

365 x 5 bad hitch

365 x 4

Good-Mornings

135 x 5

185 x 5

185 x 8

185 x 8

Pansy Ass Bench

Bench Press (with 42 Katana):
315 X 1 (off 2 board)
335 X 0
335 X 0
I washed the Katana in an effort to make it tighter. For some reason, the shirt didn't feel as tight as it normally does and the weight was coming down to my chest quicker than normal. I think I was 2-3 lbs lighter today than when I hit the 340 a couple weeks back, so maybe I didn't fill it out as well. But no excuses, I sucked ass today.

Bench Press:
245 X 3
265 X 3
265 X 3

Rippetoe Style Overhead Press:
135 X 5
145 X 5
165 X 3

Weighted Dips:
45lb X 8
90lb X 8
115lb X 8
135lb X 10

Skullcrushers
Pink Band Pull Aparts
Banded Cable Pushdowns
Abs

Week B #2

Gear:
None / no belt

Olympic-Style Front Squats:
295 x 1
275 x 2/3/2

Dumbbell Bench Press:
135s x 5/6/5/5

Bent-Over Rows:
200, 4 x 4

Let's just say that my upper back is fried from the Stiff-Leg DLs on Monday. They work.

Bench

1/28/09

Bench

full pauses

185 x 5 x 2

195 x 2

195 x 3 (Dave fired me up before this one, it was helpful)

Bench Against Bands

green bands were suspended ~ 5" over chest

135 x 5

135 x 5

155 x 5

135 x 5

Pros: fun to fight against something, rewarding, especially when almost hitting lockout

Cons: almost died

Dumbbell Shoulder Presses

45lbs x 8 x 4

Overhead Tricep Extension (one arm)

25lbs x 8 x 3

Bench

Bench (paused)
155x2x5
165x2+fail
165x3

Bench against greens (about 6" off chest)
135x2x5
155x2 stripped to 135x2+fail
135x2x5

Dumbbell shoulder press
40s x10
45s x7,6,5

Dumbbell tricep extensions
25x6 per arm
20x8,9,9

CARDIO/FLEXIBILITY

• Cardio - bike 130 bpm x 20 mins

• Stretching - usual

Forgot to log yesterday's, but I didn't do anything interesting anyway.

RE Bench

Still trying to recover from the meet by benching my way to happiness.

Bench:
All reps paused

275 x 5, 2 sets
285 x 2 + 1 fail
285 x 3

I need to go up in weight on these.

Off-the-Chest Work:
Not sure what to call these exactly. Nathans suggested doing some limited range of motion of work off the chest. To make things complicated, I decided to incorporate bands. Normally, I've done these where you fire off the chest and hit pins, which stop your ascent. This wouldn't work with the racks at Wooden, so I decided to use bands.

Once a person descended with the weight to start, we added bands parallel to the safety bars. Then when they pressed up, they would run into the pins. We used green bands about 2" above the chest. If you were lucky, you might be able to lock out the first, but by exhausting yourself, a lot of people (including myself) could barely make it off the chest more than an inch at the end.

225 x 5, 2 sets
245 x 5, 2 sets
225 x 5

These felt really good overall. I like having some off-chest work, given all the board work we've been doing. Once we got the hang of it, the exercised moved pretty quickly. Surprisingly, several guys figured out how to start using their lats doing these; once their pecs got tired, the lats took over for the initial explosion. I think that alone made these useful.

Seated Military Press:
155 x 8
165 x 7
145 x 6 (ughhh, died so quickly)
135 x 7

My endourance on shoulder press is teh suck.

Parallel-grip Skullcrusherzzzz
bar weights 20lbs?

110 x 10, 12, 12, 10


Also, the phenom bruises/scars are still hanging out pretty noticeably. They hurt like a bastard still too. I am not sure if I even want to put that shirt on again ever. I don't mind pain, but ritual scarring is not my thing...

Planning

Well, with everyone making modifications to their training, I might as well also. I have made good progress on my deadlift using the conjugate system and will see on Monday how much my squat has gone up. My bench needs a little more work (only up 10lbs), but I think weaknesses in my back might have something to do with it - I lose my tightness and arch at the bottom.

Here is the plan:

Monday: ME Lower
· Box Squat/Free Squat/Deadlift/Rack Pull
· 3-5x5 Good Mornings/Olympic Squat
· 2x20 RDL
· 4 Sets Abs

Tuesday: DE Bench
· 8x3 Bench Press (Normal or Close Grip) -> Heavy Triple
· 4x8-10 DB Press/Skull Crushers
· 5-6x5 Rows (CS or T-bar)
· 4x10 OH Press/Shrugs


Thursday: DE Squat
· 12x2 Box Squat (bands/no bands) -> Heavy Single/Double
· 6-8x1 Deadlifts
· 3 Sets Pull-ups
· 4 Sets Weighted Hypers
· 4 Sets Abs

Saturday: ME Bench
· Floor Press/Bench Press/3 Board/Incline
· 5x5 Decline Close Grips/Pin Press
· 5x10 Rows (BB or CS)
· 4x10 Rear Delts
· 2 Sets Barbell Curls
· 2 Sets Low Back/Abs

The ME exercises will be rotated on a weekly basis, and supplemental/dynamic exercises will be rotated every 3rd or 4th week depending on how my body responds. I may be rotating the GM/Squat a bit more often, b/c I feel that my quads are wasting away with all of the box squatting that I have been doing (and also to get a feel for free squatting more often).

Block 2 # 8

P. Cl. Bel Kn 92/5 105/1+1 x 2
Clean and jerk 105/1+2 107/1+2 109/1+2 111/1+2 113/1+2

These felt really good. 113 was a little heavy but still no trouble.

Cl. Pull 120/3 x 2 132/2 x 2
Clean Deadlift 145/2 x 3
Did the deadlifts with no hook, regular double overhand grip

BTN press + OHS 3+1 x 3 52,55,55x1
Back to being a pussy on these. Jerks take my shoulders out.

Back squat 107/4 145/5 x 4
This wasn't so much heavy but it felt really long.

I really like my progress on the lifts during this prep phase and I'm really optimistic for my test in 3 weeks.

A/B/C Program: Tweaks #2

Changes:
- I've gotten most of my "newbie" gains on the Shoulder-Stance Back Squat. Switched to a lower weight 5x5 on #1 so that all volume reps are getting in.
- Switched the higher intensity Week A #3 Squat from 3x2 (No-belt) to 3x5 (Belt)
- Formally threw in the dumbbell presses (which I've been doing anyway)
- Re-programmed Power Cleans to be higher volume on Week A #3. Limit attempts have been moved to Week C #3, first thing. I was failing too often on these and not increasing poundage.
- Made Stiff-Leg DLs main DL accessory lift. I respond very well to 3x8 right now.
- Switched front squats to slightly higher volume
- Added extra day to C week, was feeling too de-conditioned from this week which affected by Week A #1 performance.
- In general, took Jake's advice and increased volume across the board.

Revised Program:
Week A:
#1
Shoulder-Stance Back Squat: 5x5
Bench Press: 3x5 | 5x3
Stiff-Leg DLs: 3x8

#2
Front Squat: 3x3
Dumbbell Bench Press: 3x8
Chin-ups: 4x4

#3
Shoulder-Stance Back Squat (Belt): 3x5
Standing Overhead Press: 4x4
Power Cleans: 5x3

Week B:
#1
Shoulder-Stance Back Squat: 5x5
Bench Press: 3x2
Stiff-Leg DLs: 3x8

#2
Front Squat: 3x3
Dumbbell Bench Press: 3x8
Chin-ups: 3x5

#3
Shoulder-Stance Back Squat (Belt): 3x2
Standing Overhead Press: 3x5
Conventional Deadlift (Belt): 2x3

Week C:
#1
Shoulder-Stance Back Squat: 5RM
Bench Press: 5RM
Stiff-Leg DLs: 8RM

#2
Front Squat: 2-3RM
Dumbbell Bench Press: 8RM
Pull-ups: 5RM

#3
Power Cleans: 5x1
Standing Overhead Press: 5RM
Shoulder-Stance Back Squat: 8RM

Block 2 #7

P. Sn. Bel Kn 70/5 80/2 x 3
Sn. Bel. Kn. 80/2 85/2 90/1 92/1 95/1
Sn. Deadlift 87/5 97/4 107/3 120/2 x 2 (no hook, no straps)
Good Morning 3 x 3 100, 110, 120
120 was actually hard, so I'll keep that as the max weight on these until I get 120/3 x 3. The most I've ever good-morninged was 295 a long time ago with terrible form, so I'd say this is an improvement.

Drop Snatch 80/4 85/3 97/2 x 2

My strength is feeling really good so I'm optimistic for future max attempts. I feel like I'm finally engaging the right parts of my mid back when holding weight overhead, which means they are finally being trained appropriately.

Nice job on the huge total Dave! You need to hit Elite so I can feel like even more of a pussy.

MOUNTAIN BBUILLLDDINNNG

Cable Rows:
250 x 10, 4 sets

Chest Supported Dumbbell Rows:
(for upper back)
90s x 5,6,7,8

Banded Shrugs:
All reps paused at top
Blues x 15
Blues + Greens x 15
Blues + Greens standing on 6" box x 10, + 10 off bo
Blues/Greens/Purples x 12, 3 sets

Reverse-grip thumbless curls
70 x 10
90 x 10, 3 sets

Upper Back

Cable rows
170x5
180x5
190x5
200x2x5

Incline bench rear delt rows
50s x2x8
60s x6
70s x2x6

Banded shrugs (pause at top)
blues x10
blues+purples x10
blues+greens x3x10

Reverse curls (suicide grip)
70x3x10
80x8

SHEIKO #19

Weight: 214. Time: 1:50.

  Weight is up. Hopefully I'm getting over being sick. I still felt kinda tired today though. Knee is feeling much better.

• Squat 225x5 (50), 260x4 (60), 305x3x2 (70), 350x3x5 (80)

I tried getting more psyched up for the heavy sets. I feel like it worked a bit. They were still a little heavier than I'd like, but wasn't close to missing any really.

• Bench 145x5 (50), 170x4 (60), 200x3x2 (70), 230x3x5 (80)

This actually felt a little heavy. Usually bench doesn't, so I'm taking this as a good sign.

• Dumbell bench 50x10x5

• Dips BWx8x5

• Squat 225x5 (50), 260x5 (60), 305x5x5 (70)

• Good mornings 185x5x5

Squats

Squats

185 x 5
205 x 5
225 x 5
225 x 5
235 x 3

Box Squats

135 x 5 x 2

185 x 5
225 x 3

Squat

Squats:
401 X 1 (straps down)
429 X 2 (straps up)
429 X 1 (straps up)
I wrapped my knees on all of these. I'm getting a little better at it, but still need lots of practice.

Cambered Bar Box Squats (at parallel):
245 X 5
335 X 5
355 X 5
385 X 3
405 X 3

Sled Work
Abs

USPF American Cup: Post Mortem

Lifting Breakdown

:
Squat:
210kg / 551 lbs - good
215kg / 573 lbs - good
222.5kg / 589 - good


Overall the squats felt pretty good. Brent's wrapping was ok, but needs some work, haha. I was hoping for a 600.1 lbs attempt, but the other guys in my weight class were hitting 650 and 666 squats, so I knew I needed to make my 3rd if I was going to have any chance of catching up. 589 was a grinder, so that was probably the right call. I didn't good-morning it too much ;)

Bench:
157.5kg / 347 lbs - good
167.5kg / 369 lbs - good

170kg / 374 lbs - fail (inch from the top)


Bench was so-so. I think I put my grip too wide. Switching bars throws me off sometime, as I rely on the rings too much for where to put my hand. When the rings change positions between bars, I often end up going too wide. One of the other lifters and I were talking about the ring position later and we agreed it was wider. I moved mine in a few inches, but I think had I done more, I could have gotten more tricep drive for that third attempt. I haven't ever failed at lock-out like that before, so something was definitely different in that regard. Still, not a bad day.

Deadlift:
282.5 kg / 622 lbs - good (easy)
295 kg / 650 lbs - good


310kg / 683 lbs


Deadlifts felt the best they've ever felt after a heavy squat. Very quick off the ground with a solid lock out. For the 3rd attempt, I decided to try a big jump to move into 2nd place. This would have also gotten me my elite total. The bar came up quick, but the lockout went awry. I lost my grip a little on my left hand, which caused it to helicopter out and me to shift weight unevenly. Given this would have been an 12 lb. PR and done in a full meet, my chances weren't great, but I was pretty pumped, and so I am still happy with how I did. The bar did throw me off a little. They used a Texas Deadlift Bar, which has knurling about a full hand-width farther apart than I am used to. So instead of having my arms straight down, I had to widen them at an angle. This changed when my hands/arms hit my legs, which threw me off a little. Nothing much I could have done, so whatever.


Overall:
1609 total, which is a 180 lb. PR over my best so far. Big Improvement™. I was 40lbs outside of 1st place, which is pretty good in my book. Also, according to the powerliftingwatch.com rankings for last year, my total would have been the 15th best total @181 last year. Of course Bob Benedix and Ed Kinsey upper their totals significantly (they were both under 1600 last year) and beat me, but good for them. They are both excellent lifters, and it was a great time competing with them. They are both hilarious and really nice guys too. I hope we get a rematch sometime soon.

I think I might try high-bar squatting in the future. Ed Kinsey suggested I try it to keep more upright on my squat during maximal attempts. I normally feel unstable in this position since the bar isn't as supported, but I think I will try it for the next few weeks and see if I can get used to it in time for the Arnold RAW Challenge.

Lots of improvement and still lots to improve. I'm hoping to hit that 1643 total at USAPL Men's Nationals and finally get my elite total.

Skwats: Recovery

Highbar'd everything. Went light to recover.

Squat:
135 x 10
185 x 10
225 x 10
275 x 5, 3 sets

275 started feeling meh on my lower back, so I stopped going up there

Box Squat:
135 x 4
185 x 4, 3 sets

Leg Press:
sets with 2,3,4,5,6 plates on the bar, 8-10 reps. these were easy since the lower back wasn't in the equation.

Bus Drivers:
45 for 2 sets
55 for 2 sets

Week A #1

Felt like ass due to lack of sleep this weekend, so dropped the weights a bit and turned up the volume.

Shoulder-Stance Back Squat:
350 x 2 (BLEH)
315, 5 x 5

Medium-Grip Bench Press:
295, 5 x 3 (5 sets of 3 reps)

Stiff-Leg DLs
315, 3 x 8 (+10 PR)

Squats

1/26/09

Working on improving form

Squats

185 x 5 x 5

Box Squats

135 x 2 x 4

155 x 2 x 4

Quick workout, but one of the best I've had, very exhausting.

CARDIO/FLEXIBILITY

Weight: 211. Time: 0:50.

• Cardio - bike ?? bpm x 20 mins

• Stretching: gastroc, soleus, hamstrings, adductor, groin, hip flexors, glutes

Prep phase 2 week 2 #1

Power Snatch
75/4 x 3

Snatch
85 2 x 2
97 (1,miss)
90 x 2
92 x (1,miss)

Not too happy about this but for some reason I was kinda tired today... Probably the latin club I went to Saturday night catching up with me. That place was wack.

Snatch pull
85/5
95/3
107/2 x 2

BTN Press + OHS
55 x 3+1
57 x 3+1
60 x 3+1

FINALLY pressed 60kg behind the neck!!!!! I was so excited tog e tthis because I've been working for it on BTN press for months. I feel like I can finally press in the gym without looking like a total pussy.

Back Squat
100/4
117/3 x 4

I love 60% squat days.

Yesterday

Jerk 110/1 115/1 117/1 120/1 122/1
P. Cl. + J + OHS 92/2+2+1 x 3 (on the last jerk I almost fell over backwards like a board. Very strange experience and I didn't get the last overhead squat in, obviously)
Clean Pull Bel. kn. 120/3 x 4
Sn. Grip Jump 60/3 x 4

MISC/CARDIO/FLEXIBILITY

Weight: 211. Spent a long time talking to Danny before doing cardio, so this all took like 2 hours even though it was very little work.

▼ Misc

Back's been bothering me a little, as has my knee. Just some really really light work to get the blood pumping.

• Pull ups BWx18, BWx10x2

Went for PR (20+), but it wasn't gonna happen. I was using better form than I had when I did 20.

• Super strict cable row 120x10x3

• Single-leg extension 120x10

Knee felt like ass. Stopped.

• Step-ups 10 / leg x 3

Knee felt better.

• Cardio - bike 130-145 bpm x 20 mins

• Flexibility : gastroc, soleus, hamstrings, adductor, groin, hip flexors

Squats

Decided to squat today since i have an IM game tomorrow at 7

Squats
warmups
195x3
205x3
215x3 PR
form could've been better on these (hips were coming up too early)

Paused Squats (3 second pause at bottom)
165x3x3

Lunges - these still feel a little awkward for my left knee but it's getting better
95x8 per leg
115x6
135x4

Hanging Leg Raises
4x20

Fit Expo: Post-Mortem

Fucking great. This was easily the best meet I've ever been to. Just massive strength all around, especially with the Big Boys. Seeing Cartwright/Karabel squat, Mark Bell bench and Sigfus deadlift was just an amazing sight. And, oh yeah, Dave did OK I guess :P

Oh yeah, remember how I kept going nuts over Joe Ladnier (enormously thick dude who was just there helping people out)? Well, this explains why. He was one of the really strong old-time guys.

SHEIKO #18

Time: 2:45. Weight: 211.

  I've been feeling like ass for a number of reasons. Knee has been bothering me. I pulled muscles in my neck and groin in Thursday. Then I got masisvely congested and I've been feeling nauseous. Also, I haven't been able to sleep lately. So... perfect time to lift, right?

• Squat 225x5 (50), 260x4 (60), 305x3x2 (70), 325x3x6 (75)

Might have done 7 heavy sets, not sure. Used belt on 3 of them.

• Bench 145x6 (50), 170x5 (60), 200x4 (70), 215x3x3 (75), 230x2x2 (80), 

245x1x2 (85), 230x2x2 (80), 215x4 (75), 200x5 (70), 170x6 (60), 145x7 

(50)

Fuck these pyramids they take like an hour.

• Dumbell bench (hands facing in) 55x10x5

Might drop down to 50's for these. Its just supposed to be active recovery.

• Dips BWx8x5

• Squats 245x5 (55), 285x3 (65), 325x2x4 (75)

Was supposed to 3 on first set.

• Good mornings 185x5x5

There was a story on the news today about angry turkeys who are attacking mail men. It's gotten so bad that they've stopped delivering mail to this neighborhood. The turkeys are apparently nice to everyone not in a mailman uniform. Boston is awesome. PS> There are geese all around MIT just chilling. Hooray for large birds.

Grats to Dave on the nice total.

Week C #2

Olympic-Style Front Squat:
325 x 1 (+5 PR)

Rippetoe-Style Standing Overhead Press:
225 x 4

Power Cleans:
230, 6 x 1 (6 singles)

Also, I bonked Brittany on the head when I was re-racking the bar while she was doing presses :P She forgives me, though!

this arch hurts my eyes

Awesome Weigh-In

Woke up this morning at 187 (ughhh)
Only liquids were a cup of coffee and a can of diet mountain dew + a few water fountain gulps here and there
Finished with classes at 2, and sat in the sauna until 4

Wooden said I was 181. Went home, my scale said 183.

Drove to the convention center with two sweatshirts on and the heat on high at full blast

Weighed in at 180.5

Thanks to creatine / panda express / a ton of gatorade and DMD, I am now back up to 193 <3<3<3<3

220s here I come!

Meet Logistics

I'm picking people up at 8am by where the De Nev (sp?) pathway runs into Gayley. Not sure how long the meet will last. Comment if i am picking you up (I know Ben and Terrence), in case we need moar carz.

WEIZGH IN TIMESIOM

Intermediate-Level Programming: Texas Method

Here is a basic description of the Texas method. The full description (and all the auxiliary information about why it is set up the way it is) is found in Practical Programming. This program is for Intermediate trainees. An Intermediate is one who is able to recover completely week-to-week on a particular exercise. A "guesstimate" guide to your trainee level is found here.

NOTE: Novices and below should concentrate on improving session-to-session with the Starting Strength programs.

The A/B/C program I've put together is based on the Texas Method. It is not based on the Bill Starr Heavy/Medium/Light method, because I do not calculate volume as my workload metric. Obviously, they share several important concepts (variation of training load being the most important).

I = (almost) RUSSIAN

Power clean

85/5

Power clean + Jerk

100/1+1 x 2

Clean and Jerk

105/1+2
117/1
117/1
120/1
122/1 x 2

Great clean and jerks, I was only supposed to do 117 and maybe 120 but tings felt really good.

Clean Pull

122/3 x 4

Back Squat
The infamous 90%/5 x 2

170/5 (lots of screaming)
175/0

Not so easily got 170/5, which is 90% of 190, the max I used before this prep. phase. I'm currently using 195 as my max, so I technically didn't get 90%/5, but this is still a moral victory and I feel strong as hell. Hence I am almost Russian.

Clean Pull to Straight Legs

120/2
135/2 x 2

SHEIKO #17

Time: 2:00. Weight: 211. Everything really easy.

• Deadlift to knees 275x4 (50), 325x4x2 (60), 380x4x4 (70)

• Bench 155x5 (55), 185x5 (65), 200x5x4 (75)

• Dumbell bench 55x10x5

• Deadlift 275x4 (50), 325x4 (60), 380x3x2 (70), 405x3x5 (75)

• Lunges 135x5x5

I had apparently forgotten to post this. Thanks Jake!

Deadlifts

Good luck in the meet Dave!

1/22/09

Good-Mornings

135 x 5

185 x 5

205 x 5

225 x 5

245 x 5

225 x 5

Stiff-Legged Deadlift

185lbs x 5 x 2

205 x 5 x 2

215 x 5

Feet Fire

leg press

6 plates each side

strip set

Calf Circuit

LAST TWO DAYS

▼ 1. 1/22/09 - Thu - SHEIKO#17

Time: 2:00. Weight: 211. Everything really easy.

• Deadlift to knees 275x4 (50), 325x4x2 (60), 380x4x4 (70)

• Bench 155x5 (55), 185x5 (65), 200x5x4 (75)

• Dumbell bench 55x10x5

• Deadlift 275x4 (50), 325x4 (60), 380x3x2 (70), 405x3x5 (75)

• Lunges 135x5x5

▼ 2. 1/21/09 - Wed - CARDIO/FLEXIBILITY

• Cardio - bike ?? bpm x 20 mins

Shitty bike had broken heart meter that basically randomly generated numbers from 60-200.

• Flexibility - usual, plus lats on cable row

YouTube Smack talk

In case people missed these, some random guys have been talking smack about the videos I just posted from the minimeet:

seahawk86 has made a comment on Kyle Ransom 305 Squat:
wow im 16 and can do thaT


PetrucciFan57 has made a comment on Brent Tanaka 521 Deadlift:
Can you say "slipped disk"?

He's wearing a suit, a belt, and his lower back is STILL doing all the work (hips coming up too early because of not enough leg drive initiating the lift).

Shirt Work

Put the 42 Katana on very loose today. Pretty much just put my arms in and pulled the front down so there were no wrinkles. Also pulled the neck UP to see if I could touch some lighter weights for my opener.

Bench Press (with commands):
305 X 1
310 X 1
These felt alright and I was able to touch pretty easily with them.

Close Grip Bench Press:
185 X 5
225 X 5
245 X 5
245 X 5

Flat Dumbbell Press:
80s X 8
90s X 8
95s X 8
95s X 8

Dumbbell Press (palms facing each other):
60s X 8
70s X 8
70s X 8

Triceps
Abs

Bench

1/21/09

Bench

full pause on each rep

185 x 5

195 x 3 + 1 fail

195 x 3

195 x 3

Bench off Foam Roller

195 x 3

185 x 4

185 x 5

185 x 5

Close Grip Incline Bench

115 x 7 x 4

Dumbbell Chest Press on Weighted Medicine Ball (stability work)

37.5lbs x 12 x 2

45lbs x 8 x 2

Desperately need to work on my form: tucking my elbows would significantly increase my bench and reduce the many shoulder injuries I've had while benching.

Upper Back

1/20/09

Wide-Grip Pull Ups

BW + 25lbs x 6

BW + 45lbs x 3

BW + 35lbs x 5

BW + 25lbs x 6

Smith Machine Shrugs

3 plates each side x 8 reps x 3 sets

Chest Supported Incline Bench Rows

40lbs x 8 reps x 4 sets

Farmer's Walk

100lb plates

Prep. Period 2, #3

Power Sn. bel. kn 70/5 80/2 x 2
Snatch 85/2 x x 87/2 x 2

These were all done with chalk, and subsequently no hook grip (the hook grip is really slippery without chalk). I was very happily surprized that I had no trouble with grip on any of the lifts.

Sn. Pull bel. kn. 97/3 x 3 (with straps)
Drop Snatch 65/3 75/3 85/3

Back Squat 100/4 155/5 157/5 x 2

Back squats felt good even though I screamed my way through the last set. Thursday I have the infamous (90%/5 x 2) workout. I'm going to try for 170 but God knows what will really happen. If I can't get it for 5 I'll do just find my 5RM and hit that.

Program Analysis

11/17/2008 - 1/21/2009

Shoulder-Stance Back Squat:

3x5: 315 -> 340
1x5: 325 -> 350
1x2 (belt): 385 -> 415

Medium-Grip Bench Press:
3x5: 280 -> 285
1x5: 290 -> 300
1x3: 295 -> 315
MAX: 327 -> 335

Standing Overhead Press:
200 4x4 -> 225 3x3
MAX: 235 -> 245

Conventional Deadlift:
425 x 3 (belt) -> 425 x 3 (no-belt)
No-belt MAX: 415 -> 451
1x3: 425 -> 445

Power Clean:
Same

Chin-ups:
BW + 25 4x4 -> BW + 35 3x3

Front Squat:
285 x 2 -> 320 x 1

Analysis:
- All Squats have improved dramatically
- Bench Press has improved significantly. Feel much more comfortable with sets of 5 now.
- Overhead Press has gone up ludicrously. I am well suited for it biomechanically.
- Conventional Deadlift has improved. Still running into some hit-or-miss issues due to lower back fatigue. These could be transitory. Latest lifts reflect a much higher lower bound on deadlift strength than before.
- Power Clean has not been programmed correctly. Must aggressively attempt heavier weights each time.

Overall, this is easily the most dramatic improvement in performance in two months I've experienced since I've started lifting.

Week C #1

Gear:
None / no belt

Shoulder-Stance Back Squat:
350 x 5 (+5 PR)

Dave got all scared spotting me on this. Pfffft

Medium-Grip Bench Press:
300 x 5 (+5 PR)

Stiff-Leg DL's:
305 x 8 (+40 PR)

Regular plates on the SLDLs

SHEIKO#16

Time: 2:00. Weight: 213.

  Right knee bothering me. I've restarted ice/ibuprofen protocol hopefully it will go away.

• Squat 225x5 (50), 260x4x2 (60), 305x3x2 (70), 350x2x5 (80)

These felt harder than I would have liked. Belted last two heavy sets.

• Bench 145x5 (50), 170x4 (60), 200x3x2 (70), 230x2x6 (80)

• Dumbell bench (hands in) 45x10x5

This is ridic easy, obviously, I think maybe I should go up to 55 or something.

• Dips BW+25x8x5

• Squat 245x3 (55), 285x3 (65), 325x3x4 (75)

• Good morning 185x5x5

Block 2 #2

Jerk 107 - 2, (1+miss), 2, 2.75 (didn't exactly lock it out but got it overhead and held it)
Jumps, snatch grip 60/3 x 3
Good morning 3x3 90, 100, 110

ME Squat

Geared up today to see what I could do in my Inzer Fusion deadlift suit. These were all done with full gear and apparently, everybody at 4 Star wraps their own knees, so I did the same. This was kind of a pain in the ass since I'm not very good at wrapping anybody's knees, much less my own.

Squats:
396 X 1
423 X 1
451 X 1

Cambered Bar Box Squats (at parallel):
225 X 5
275 X 5
315 X 5
335 X 5
365 X 5

Light Lunges (3 sets of 8 each leg)
Light Sled

Club Mission Statement Draft 1

I finally got around to drafting the club mission statement, which is the last of the requirements for us to be an official club team. I'm going to show a draft to one of the club sports guys this week to see if it has everything it needs to. I couldn't find the latest club application on their website, so I've mirrored the version I have here.

However, I could sure use some feed back on stuff people would like to see, or think is missing. This is basically 3 pages of just my thoughts, so having some actual team comments in it would make it that much better.

PS: does anyone have that USA Powerlifting issue where we're featured? If so, could I borrow it?

11/15 Gym Meet Videos

I am a slacker and should have posted these long ago...

Squats

1/19/09

Squats

175 x 5 x 3

185 x 5 x 2

Box Squats

135 x 5

155 x 5

175 x 5

185 x 5

185 x 5

205 x 1 + 2 fail (I think my issue here was not keeping my chest up and back strong)

Power Cleans

119 x 5

139 x 5

149 x 4 + 1 fail

159 x 2 + 2 fail (Fatigued)

Froggers (Band-Resisted Jumping)

3 sets till failure

Bridges

3 sets

Kanye's Workout Plan

Brent's 265x4? now that's heavy.
..but on a much lighter note, here's an update on the new trend. In fact, I heard 4 Star Gym is switching over.. nice.

CARDIO/FLEXIBILITY

• Cardio - bike 125-130 bpm x 20 mins

• Flexibility: gastroc, soleus, hamstrings, adductor on machine, hip flexors, seated groin, 

more hamstrings

Lifting on Monday

Gym closes at 9:45

How does 7:00 sound?

For the Spring

http://www.unitedscottishsociety.com/games.htm

Highland Games anyone? I'm down.

RANDOM/CARDIO

• Pulldown abs 110x10, 130x8x2, 150x10

The set with 150 was questionable form.

• Single-hand cable row 80x10, 100x10, 120x10

• Lateral raises 30x10x3

• Cardio - ice skating 40 mins?

How Not to Squat

This is terrible.

This is also terrible.

This is how to squat.

This is also how to squat.

DE Bench

Bench Press:
265 X 3
265 X 3
265 X 4

Incline Bench Press:
185 X 7
205 X 7
225 X 4
205 X 7

Dumbbell Bench Press:
90 X 7
90 X 7
105 X 6

Overhead Press:
135 X 5
155 X 3
165 X 3
115 X 8

Tricep Dip Machine (4 sets)
Incline Skull Crushers (4 sets)

stairmaster

Block 1 #14 - last workout of this block

P. Sn. + OHS 75/2+2 x 4
Snatch 85/2 x 3 95/1 x 3 97/1 100/1- miss, got 1
Sn. Pull + Snatch 85/3+1 x 4
Sn. Pu. Ab. Kn 85/2 95/2 105/2 x 3
Lunges 110/3+3 x 4

Good workout today, 90%+ Snatches felt good.

Bench

1/17/09

no spotter, no confidence

Bench

135 x 8 x 2

185 x 4

175 x 5

165 x 6

155 x 7

135 x 7

Arnold Press

35 x 8

40 x 6 x 2

Dumbbell Chest Press

50 x 8

55 x 8

60 x 6

Tricep Pulldown

100 x 8

120 x 6 x 2

Lateral Raises

25 x 6 x 3

Close Grip Chin Ups

2 sets

Core Work

SHEIKO #15

Time: 1:50. Weight: 213.

  Had a couple drinks at a birthday party last night, so I woke up at 4pm today. I was not at 100%.

  I think the right knee pain I was feeling on Tuesday was a slight strain of my MCL. I say this because the pain isn't in the patella tendon at all, but localized to a "bruised" region on the inside of the right knee. This isn't really bad news because the MCL heals by itself without any help, and it didn't bother me at all today during the squats.

• Bench 145x6 (50), 170x5 (60), 200x4x2 (70), 215x3x2 (75), 230x2x2 (80), 

245x1x2 (85), 230x2x2 (80), 215x3x2 (75), 185x5 (65), 155x7 (55)

These pyramids take forever.

• Dumbell bench press (hands facing each other) 45x10x5

• Squat 225x5 (50), 260x4x2 (60), 305x3x2 (70), 325x3x5 (75)

Belted last 3 sets. I think the belt makes the most difference when Im getting a little beat up from the rest of the training, because I felt way better with it today. And it didn't seem to be as significant last week.

• Dips BW+25x8x5

• Good mornings 185x5x5

DE Bench

Band-lightened Bench:
w/ quadded minis. Maybe 40 lbs off the bottom at max? They were pretty light.

225 x 4, 5 sets

Decline Bench:
275 x 5
295 x 3
275 x 5
285 x 5

(superset)
Dumbbell Shoulder Press:
70s x 8
75s x 8
80s x 8

Chest-supported Rows:
135 x 10, 3 sets

(superset)
Reverse-grip cable triceps:
150 (stack) x 10
150 x 15
150 x 20

Preacher Curls:
60 x 10
70 x 10
80 x 10
90 x 8, 70 x 6 (strip set)

Deads

Deadlift (straps down):
446 X 1
446 X 1
446 X 1
446 X 1

Deadlift off Blocks (at/slightly above the knee):
405 X 3
455 X 3
495 X 3
545 X 2
585 X 1 (used straps because ripped callous)

Abs
Kettle Ball Pull Thrus

Week B #3

Gear:
None / no belt

Shoulder-Stance Back Squat:
345, 3 x 4 (3 sets of 4 reps)
385 x 1

Rippetoe-Style Standing Overhead Press:
225, 3 x 3
245 x 1

Conventional Deadlift:
424 x 3

Almost got a 4th, but it died at lockout. Still, decent for having deadlifted heavy(er) on Monday.

Block 1 #15

Cl. pu + Cl. + jerk 90/1+1+1 x 2 105/1+1+1 x 4
BTN Jerk 90/2 x 2 105/2 x 2 117/1 (supposed to get 2x2 but shoulders were too gone)
Seated Good morning 70/5 x 2, 70/4

Speed Deadlifts

1/15/09

Quick workout because of the game

Deadlifts

We tried to simulate speed work without bands just by using a low weight and pulling as fast as we could.

90lbs x 10

179lbs x 7 x 3

229lbs x 7

Hang Cleans

89lbs x 10

111lbs x 8

111lbs x 8

131lbs x 6

Core Work

DE-de-deadlift

Last leg day before American Cup. Wanted to keep things light and fast.

Speed pulls:
w/ quadded minis

205 x 3, 1 set
295 x 3, 7 sets

Around set 6, things started to click again for my lockout at the top. I think my form might be ok for the meet.

Good-mornings:
315 x 8
405 x 5
405 x 8
405 x 10

I hadn't done these in like 3 months (due to the sciatica), so 405 felt weird the first set. I wasn't really in the groove until the 3rd set and then I could pound it out.

(superset)
Glute-ham Raises
3 sets

Leg raises, 3 sets

Beginner Program

I was looking for recommendations on beginner programs for my friend. Phils -- can you post/link me to that beginning Rippetoe program from the book you lent me?

Here is a Sheiko beginner program. Seems a little complicated to me for a real beginner.

SHEIKO #14

 

Time: 1:50.

  Was teaching a friend how to do the main lifts, so I figured it had slowed me down a lot. But not really. It did distract me a bit and I screwed up some of my sets/reps.

• Deadlift 275x5 (50), 325x5 (60), 380x4x2 (70), 405x3x4 (75)

Was supposed to do 325x5x2 ... oops.

• Bench 155x5 (50), 185x5 (65), 205x4x5 (70)

Think I did 5 reps on last set.

• Dips BWx8, BW+25x8x4

• Deadlift from knees (rack pulls) 275x5 (50), 325x5x2 (60), 380x4x2 (70), 435x3x4 (80)

I think I did 5 heavy sets, but not sure.

• Lunges 135x5x5

Finally nailed bench

After 6+ months of bench pressing incorrectly, David and the gang finally helped me achieve good form yesterday. What a world of difference.

Wednesday (01/14/09)

Bench Press: (3 x 135), (4 x 135), (3 x 135)
Deadlift: (5 x 225), (5 x 225), (6 x 225) [Tried sumo style, for some reason, feels more "grounded", for lack of a better word]
Chin-Ups (close grip): (1 x B.W.), (6 x B.W. - 50), (6 x B.W. - 50)

ME Bench

One of the guys let me use his 42 Katana which is pretty broken in. I gave it a run today in order to compare it with the 44 RageX that I used last week.

Shirted Bench Press:
315 X 1 (off 2 board)
340 X miss (off chest with commands)
340 X 1 (off chest with commands) We belted this set and pulled the shirt down. This is the same weight that I hit with the 44 RageX last week except this rep felt cleaner and I did it with commands.
320 X 1 (off chest with commands) Dropped it down to 320 to make sure that I could touch with a lighter weight.

Close Grip Bench Press:
185 X 5
225 X 5
235 X 5
235 X 5

Floor Press with Chains:
2 sets regular grip
2 sets close grip

Triceps

Bench

1/14/09

Bench

185 x 6

full pauses on chest from here on out

185 x 4

175 x 5

175 x 5

Foam Roller Press

175 x 5

185 x 3

195 x 3

205 x 2 + 1 fail

Close Grip Pin Press

135 x 5

145 x 5

155 x 5

Tricep Pull Down

120 x 8 x 3

140 x 4

Week B #2

Gear:
None / no belt

Olympic-Style Front Squats:
275 x 1
295 x 1
320 x 1
320 x FAIL (bar slipped forward)

So-so

Dumbbell Bench Press:
130s, 6/6/8 (2 sets of 6 reps + 1 set of 8 reps)

Chin-ups:
BW + 35, 3 x 3
BW, 2 x 5

I stuck around after this for like 1/2 an hour to spot and load. With all the weight being thrown around, did this extra set:

Medium-Grip Bench Press:
295 x 4

CARDIO/FLEXIBILITY

Time: 0:40. Weight: 211.

• Cardio - bike 130-140 bpm x 20 mins

• Flexibility - gastroc, hamstrings, upper back, soleus, adductor on machine, hip flexors, 

seated groin

ME Bench

Goals was to do the last shirt work before the meet and to work the lockout.

Bench:
315 x 1 (ZOMG easy)
365 x 1
370 x 1 (PR; easier than 365)

I forgot to keep accelerating on the 365 and had a mild slow down in the middle once the shirt let up. 370 was much easier. I didn't want to max out so close to the meet. Plans for the bench are now:
1) 353 (160 kg)
2) 369 (167.5kg)
3) either 375 (170kg) or 380 (172.5 kg) depending on how 369 felt

Also, the Cutter really tore up my armpits this time. Vit saw something black up there and I thought it was shirt remnants. Upon closer inspection, it was a 1" x 2" black blood bruise. awesome.

Foam Roller Press:
All reps done with a full pause. The foam roller is equivalent to a 3-board, but you have to hold the weight or it sinks. I did one rep with the foam roller + 2 board, but with my arch, I didn't have to unlock my elbows to get it touch(!), which was amusing.

365 x 3
375 x 3
385 x 1 + 1 fail
385 x 1 + 1 fail

Band-resisted Close-grip Pin Presses:
Low pins 2" off chest. Used choked green bands, which were hard. All reps paused on pins.

135 x 5
185 x 5
225 x 2 + 1 fail, 205 x 3
205 x 4

I had to grind up those last reps on 205. This felt encouraging to know I could still get something heavy despite the slow-down

Cable Flyes:
Pause at bottom

80 x 10
100 x 10
110 x 10
110 x 10

Lats/Biceps

1/13/09

Neutral Grip Pull Ups

bw + 25lbs x 5

bw + 25lbs x 5

bw + 35lbs x 3

bw + 30lbs x 5

bw + 30lbs x 5

Bent-Over Rows

155lbs x 6 x 4

Shoulder Shrugs

thumbless grip

2 plates each side x till failure x 3 sets
2 plates, 2 quarters each side x till failure x 1 set

Band Resisted Curls
25 lbs + purple bands x 7 x 3
40 lbs + purple bands x 2 x 1

Reverse Flyes

90 x 10 x 2

130 x 4 x1

Dragonfly's

Block 1 # 12

Power clean 90/5 x 2 105/1+1 x 3 (clean, jerk)
Clean and jerk 105/1+2 110/1 x 5
Clean pull ab. kn 105/5 117/4 123/3 132/2 145/1 x 2
Snatch Squat Press 50/3, 52/3, 55/2, 52/3
Front Squat 85/6 102/5 x 4
Hyperextensions 55lb/5 x 5

Good day, shoulders were totally gone after all the jerks. I'm getting faster at getting under the bar in all the lifts so I take that as meaning that my technique is getting better. Once my shoulders tire though it really hard to hit the right position on jerks.

Upper Back

1/13/09

Neutral Grip Pull Ups

bw x 10 x 2

bw + 25lbs x 9

bw + 35lbs x 6

bw + 45lbs x 6

bw + 55lbs x 4

bw + 45lbs x 5

Bent-Over Rows

155lbs x 6 x 4

Shoulder Shrugs

thumbless grip

3 plates each side x till failure x 4 sets

Reverse Flyes

115 x 10 x 2

130 x 8 x 2