Training down at 4-star for the next two weeks. Phils was there and loaned me his high-heels for me to try. They seem alright and I feel slightly more upright. I used to use the Inzer Pillars, but those are cheap. I will likely switch to heeled shoes now.
Squat:
407 x 5
418 x 5
429 x 5
Box Squat:
off 10" box (I'm guessing 10, could be 11? Def. below parallel)
275 x 8, 4 sets
These feel great for stretching the groin at the bottom.
Cambered Bar Squat:
225 x 8
315 x 8, 3 sets
365 x 7
Went slow and focused on getting as low as possible.
Banded abs + a walk around the block with 140lbs of chains. Overall feeling pretty good. No pain in the lower back for the first time in a long while.
Tuesday, June 16, 2009
Monday, June 15, 2009
Give Thanks for Good Spotters
Today was shirted training at OC Strength Club.
lots of warm up sets
265xFAIL 2 board, shirted/belted
basically, i was way out of the groove and almost got weight on my face, which is
why i am thankful for good spotters.
275x1x3 2 board, shirted/no belt
285x1x2 1 board, shirted/belted from here on out
295x1x1 1 board
305x1x1 1 board
305xFAIL no board.
touched, but way too low, then got way out of groove. again, thank goodness for
good spotters.
Finished with tricep pull downs and banded abs on glute-ham.
I have A LOT of work to do if I'm gonna be competing in September. Need to find my groove in the shirt and be able to touch. I'll probably be coming down every Monday after summer class to train at OC Strength Club.
Knees still don't feel great. I've also been playing a lot of basketball, which probably doesn't help. I may experiment with squatting wider this week.
lots of warm up sets
265xFAIL 2 board, shirted/belted
basically, i was way out of the groove and almost got weight on my face, which is
why i am thankful for good spotters.
275x1x3 2 board, shirted/no belt
285x1x2 1 board, shirted/belted from here on out
295x1x1 1 board
305x1x1 1 board
305xFAIL no board.
touched, but way too low, then got way out of groove. again, thank goodness for
good spotters.
Finished with tricep pull downs and banded abs on glute-ham.
I have A LOT of work to do if I'm gonna be competing in September. Need to find my groove in the shirt and be able to touch. I'll probably be coming down every Monday after summer class to train at OC Strength Club.
Knees still don't feel great. I've also been playing a lot of basketball, which probably doesn't help. I may experiment with squatting wider this week.
Squat Workout
Monday's Squat Workout (6/15/09)
by Sunny
Squat
Warmup: 135 x 5, 185 x 5, 225 x 3
245 x 3
295 x 3
315 x 3 (belted PR!)
245 x 8
Pause Squat
3 sets of 2 reps with 225 for a 5 second pause on each set
Leg Extension
3 sets of 8-12 reps
Standing Calf Raise Machine
One triple drop set starting with whole stack
Leg Raise (Abs)
3 sets of 8-12 reps
Side note: I was alone today, so I did not go all out on the pause squats. Felt good on the squats though, and I've gained a couple of pounds in the last week because of eating a lot at weekend parties ;)
by Sunny
Squat
Warmup: 135 x 5, 185 x 5, 225 x 3
245 x 3
295 x 3
315 x 3 (belted PR!)
245 x 8
Pause Squat
3 sets of 2 reps with 225 for a 5 second pause on each set
Leg Extension
3 sets of 8-12 reps
Standing Calf Raise Machine
One triple drop set starting with whole stack
Leg Raise (Abs)
3 sets of 8-12 reps
Side note: I was alone today, so I did not go all out on the pause squats. Felt good on the squats though, and I've gained a couple of pounds in the last week because of eating a lot at weekend parties ;)
SHEIKO - #1
Weight: 218. Time: 2:45. Weight is misleading. I drank a gallon of water during the workout.
I jumped into this program in the third week, so I didn't have all the time to adjust to the heavier weights that I would have liked. I also haven't gotten as much sleep as I'd like lately, so I was very tired by the end of this workout.
Some guy did a good morning/half squat from pins with yoke bar + 5 plates + 2 chains per side. It was pretty crazy.
• Squat 45x5, 135x5x3, 225x4 (50), 270x4 (60), 315x3x3 (70), 360x3x4 (80)
Belted last 2 sets?
• Bench 45x10, 155x3 (50), 185x3 (60), 215x3x2 (70), 245x3x3 (80)
Back is feeling good. Just need to keep abs tight, belt helps with this.
• Dumbell bench 50x10x5
• Dips BWx8x5
• Squat 225x4 (50), 270x4 (60), 315x5x4 (70)
Belted last 2 sets.
• Good morning 185x5x5
• Foam rolling, hamstring and groin stretching
Bench
Bench (paused)
135 x 5
145 x 5
155 x 3
165 x 3
125 x 8, 8
Flat dumbbell presses
50s x 8, 8
55s x 6.5
Skull crushers
65 x 9, 9, 8
Machine flyes
100 x 10
110 x 10
80 x 10
135 x 5
145 x 5
155 x 3
165 x 3
125 x 8, 8
Flat dumbbell presses
50s x 8, 8
55s x 6.5
Skull crushers
65 x 9, 9, 8
Machine flyes
100 x 10
110 x 10
80 x 10
6-15 PM Maxes
Squat 405, 415 - miss No chance of getting it. Perfect form on the eccentric though
Bench 225, 240, 250, 260, 275 - blacked out sometime after I was handed the bar.
Supposedly I lowered it and got it off my chest, but I don't actually remember. I do remember being stapled under the bar and thinking "this isn't so bad, I can hang out here until they get it off of me." This is the first time I've passed out under a bench press. My arch is really tight though... I'm still a little dazed.
Overall, great day of maxing.
Bench 225, 240, 250, 260, 275 - blacked out sometime after I was handed the bar.
Supposedly I lowered it and got it off my chest, but I don't actually remember. I do remember being stapled under the bar and thinking "this isn't so bad, I can hang out here until they get it off of me." This is the first time I've passed out under a bench press. My arch is really tight though... I'm still a little dazed.
Overall, great day of maxing.
6-15 test day
Snatch 107, 110, 112 - 3 x miss
Clean and Jerk 127, 130, 132, 135 - miss
Great test day. The 110 snatch is equal to my best ever, and the 132 clean and jerk is a 5kg record. I didn't weigh myself, but for 85kg that's FINALLY class 1. After the 130 clean and jerk my whole body was shaking, and during the 132 my feet shook while the bar was on my shoulders. I had to lie down after the 132, but I went for 135 anyway. The clean wasn't even close because I was so drained.
Tonight I'm coming back and maxing on back squat and bench. I'm hoping for 190kg back squat, although I think I can get at least 195, and 250 bench (5lb higher than I got like 4 weeks ago when I started benching again). That'll setup all of the maxes I need for the next (competition) cycle.
Thanks Nathan for making sure I used appropriate maxes for this program, because that, and doing a shitload of jerks, was probably the difference.
Clean and Jerk 127, 130, 132, 135 - miss
Great test day. The 110 snatch is equal to my best ever, and the 132 clean and jerk is a 5kg record. I didn't weigh myself, but for 85kg that's FINALLY class 1. After the 130 clean and jerk my whole body was shaking, and during the 132 my feet shook while the bar was on my shoulders. I had to lie down after the 132, but I went for 135 anyway. The clean wasn't even close because I was so drained.
Tonight I'm coming back and maxing on back squat and bench. I'm hoping for 190kg back squat, although I think I can get at least 195, and 250 bench (5lb higher than I got like 4 weeks ago when I started benching again). That'll setup all of the maxes I need for the next (competition) cycle.
Thanks Nathan for making sure I used appropriate maxes for this program, because that, and doing a shitload of jerks, was probably the difference.
Sunday, June 14, 2009
LAST TWO WORKOUTS
▼ 1. 6/14/09 - Sun - CARDIO
• Bike 25 mins
• Rowing 2000 m in 7:30
• Stretching Hamstrings, seated groin, hip flexors
▼ 2. 6/12/09 - Fri - SHEIKO - CONDITIONING #3
• Bench 150x5 (50), 180x4x2 (60), 215x3x3 (70)
• Squat 225x5 (50), 275x4x2 (60), 315x3x3 (70)
Belted last set. Other sets felt OK, but last one felt really good.
• Dumbell bench 50x10x3
• Dips BWx8x3
• Good mornings 185x5x3
Upper #1 - And new summer training plan
Well, because of my crappy grades this year, restrictions have been put into effect - one of which is less gym time/no Diablo. With this in mind, I decided to do an upper/lower split training 3 days a week with a focus on gaining mass. I'm tired of being skinny. It needs to change. I am starting this program at a BW of 220lbs.
Here is the Program:
Upper #1/Upper #2/Upper #3:
Incline BB Bench/Seated Overhead Press/Bench Press
Dips/DB Bench Press/Pin Press
T-Bar Row/BB Row/Chin-up
HS Row/DB Row/HS High Row
Skull Crushers Off Floor/Parallel Bar Extensions/Barbell Curls
Lower #1/Lower #2/Lower #3:
Back Squat/Front Squat/Box Squat
Good Morning/Sumo Deadlift/Conventional Deadlift
Incline Sit-ups/Pulldown Abs/Sit-ups on Floor
Standing Calf Raises/Seated Calf Raises/Leg Press Calf Raises
Everything for upper (except arm work) is 3-5 sets x 5-8 reps, and every thing for lower (except abs and calves) is 5 sets x 3-5 reps. Arms, Abs, and Calves are 2-3 sets x 8-12 reps. Over the 2 years of real training I have done, I have noticed that it is these rep ranges that work the best for adding muscle.
Today's Workout was Upper #1. I had to feel it out, so some rep/sets may be off.
Incline Bench (Medium Grip): 135x5
165x5, 3, 2
Dips: BWx8
+45x8, 7, 7
T-Bar Row: 3px5
4px5x5
HS Row: 3px5x5
Skull Crushers off Floor: 75x12, 11
Here is the Program:
Upper #1/Upper #2/Upper #3:
Incline BB Bench/Seated Overhead Press/Bench Press
Dips/DB Bench Press/Pin Press
T-Bar Row/BB Row/Chin-up
HS Row/DB Row/HS High Row
Skull Crushers Off Floor/Parallel Bar Extensions/Barbell Curls
Lower #1/Lower #2/Lower #3:
Back Squat/Front Squat/Box Squat
Good Morning/Sumo Deadlift/Conventional Deadlift
Incline Sit-ups/Pulldown Abs/Sit-ups on Floor
Standing Calf Raises/Seated Calf Raises/Leg Press Calf Raises
Everything for upper (except arm work) is 3-5 sets x 5-8 reps, and every thing for lower (except abs and calves) is 5 sets x 3-5 reps. Arms, Abs, and Calves are 2-3 sets x 8-12 reps. Over the 2 years of real training I have done, I have noticed that it is these rep ranges that work the best for adding muscle.
Today's Workout was Upper #1. I had to feel it out, so some rep/sets may be off.
Incline Bench (Medium Grip): 135x5
165x5, 3, 2
Dips: BWx8
+45x8, 7, 7
T-Bar Row: 3px5
4px5x5
HS Row: 3px5x5
Skull Crushers off Floor: 75x12, 11
Upper Back
Pullups (wide grip)
BW+35 x 5
BW+45 x 5
BW+55 x 5, 5
Dumbbell rows
95 x 8, 8, 8, 8
Smith machine shrugs
270 x 15, 15, 15
EZ bar curls
75 x 8, 8, 8
supersetted w/ Cable face pulls
85 x 12, 12, 10
BW+35 x 5
BW+45 x 5
BW+55 x 5, 5
Dumbbell rows
95 x 8, 8, 8, 8
Smith machine shrugs
270 x 15, 15, 15
EZ bar curls
75 x 8, 8, 8
supersetted w/ Cable face pulls
85 x 12, 12, 10
Squat
Squat
175 x 8, 8
185 x 5, 5, 5
Lunges
115 x 6 (per leg)
125 x 5
135 x 4
Kneeling abs
50 x 20
80 x 10, 10, 10
(When I did 160lbs with ease I started to think I was strong...then I realized there was a damn double pulley.)
supersetted w/ seated calf raises
90 x 10, 12, 12 ,12
175 x 8, 8
185 x 5, 5, 5
Lunges
115 x 6 (per leg)
125 x 5
135 x 4
Kneeling abs
50 x 20
80 x 10, 10, 10
(When I did 160lbs with ease I started to think I was strong...then I realized there was a damn double pulley.)
supersetted w/ seated calf raises
90 x 10, 12, 12 ,12
Saturday, June 13, 2009
Bench
Right shoulder still feeling so-so, so I backed off on anything wide-grip.
Close-grip Bench:
1 second pause
225 x 5
235 x 5
245 x 5
255 x 5
Incline Bench:
Paused these, which was a switch
185 x 8
205 x 7
Close-grip Incline Bench:
1 second Pause
155 x 7, 8, 10
Super set:
Dips
bw x 43, 25, 39, 27
MTS Row:
250 x 10
270 x 10
290 x 10
310 x 6
Super set: flyes for pre-hap (light) and pull ups of varying grip.
Finished with bench crunches or whatever they're called (Phil taught me these)
Close-grip Bench:
1 second pause
225 x 5
235 x 5
245 x 5
255 x 5
Incline Bench:
Paused these, which was a switch
185 x 8
205 x 7
Close-grip Incline Bench:
1 second Pause
155 x 7, 8, 10
Super set:
Dips
bw x 43, 25, 39, 27
MTS Row:
250 x 10
270 x 10
290 x 10
310 x 6
Super set: flyes for pre-hap (light) and pull ups of varying grip.
Finished with bench crunches or whatever they're called (Phil taught me these)
Friday, June 12, 2009
Deadlift Trening
Sixth and final week of the Ed Coan Peaking Program. Inzer Fusion straps up son. Bodyweight at 169.5lbs yesterday morning.
Deadlift:
529 X 3
video coming soon
Bodyweight Pullups:
a bunch
Dumbbell Rows:
115s X 8 (each arm)
165s X 8
165s X 10
185s X 6
Barbell Rows
Biceps
Chain Drags
Trey checked out the gym and I think he liked it and is going to join.. right Trey? Anyways, it looks like he'll be putting up some big RAW numbers come July.
Deadlift:
529 X 3
video coming soon
Bodyweight Pullups:
a bunch
Dumbbell Rows:
115s X 8 (each arm)
165s X 8
165s X 10
185s X 6
Barbell Rows
Biceps
Chain Drags
Trey checked out the gym and I think he liked it and is going to join.. right Trey? Anyways, it looks like he'll be putting up some big RAW numbers come July.
last workout before test
Power snatch 78/2 x 4
C&J 90/2 x 4
Jerk 110/1 x 2
Front squat 102/6 120/6 x 3
Bench 145/4 x 4
Front squats were really hard for this late in the game, but everything else was easy.
C&J 90/2 x 4
Jerk 110/1 x 2
Front squat 102/6 120/6 x 3
Bench 145/4 x 4
Front squats were really hard for this late in the game, but everything else was easy.
Thursday, June 11, 2009
LAST TWO WORKOUTS
▼ 1. 6/11/09 - Thu - CARDIO
Gym closed, no stretching.
• Bike - sprints - 30 strokes on, 60 off 13 intervals
Maybe 14 intervals?
▼ 2. 6/10/09 - Wed - SHEIKO- CONDITIONING #2
Weight: 213. Time: 2:00. Second workout at TPS. Much more empty this time, but still better atmosphere than Z.
• Deadlift 135x5x3, 225x5, 275x5 (50), 335x4x2 (60), 385x3x3 (70)
Double overhand without chalk except for last two reps. No belt. Felt strong on these. Used oly bar (has flex) at TPS. I am still pulling too hard off the bottom, but it doesn't affect reps with this weight much.
• Incline press 45x10, 135x5, 165x4, 205x4x3
Always interesting to see what I can pull out of my ass on these. All reps paused, some more so than others.
• Dips BWx8x3
• Lunges 135x5x3
• Glute ham raises BWx8x2
Tried a different machine with a different pad. Much more difficult, but still doable.
6-10
AM
P. Sn. Bel. Kn. 72/4 x 2 85/2 x 3
C&J 90/2 x 2 102/2 x 4
Jerk 105 - 2+miss, 2 100 - 1+miss
Clean Pull 115/3 x 2
PM
Jerk 102/3 x 3 was supposed to get 80%/3 x 4 so I made up all of the total reps, plus a few
Back squat 100/6 120/6 x 4
Bench 165/3 x 5
I test my maxes on Monday. Technically, this is a "competition without special preparation," so there is no decrease in volume beforehand. The intensity is lower but these long workouts are killing me. Friday will be easy though, and I'll have the whole weekend off to recover, so hopefully it'll go well. Afterwards I start the competition phase and will also begin doing the Sheiko competition bench cycle to go along with it so I can keep up with you guys on the bench.
P. Sn. Bel. Kn. 72/4 x 2 85/2 x 3
C&J 90/2 x 2 102/2 x 4
Jerk 105 - 2+miss, 2 100 - 1+miss
Clean Pull 115/3 x 2
PM
Jerk 102/3 x 3 was supposed to get 80%/3 x 4 so I made up all of the total reps, plus a few
Back squat 100/6 120/6 x 4
Bench 165/3 x 5
I test my maxes on Monday. Technically, this is a "competition without special preparation," so there is no decrease in volume beforehand. The intensity is lower but these long workouts are killing me. Friday will be easy though, and I'll have the whole weekend off to recover, so hopefully it'll go well. Afterwards I start the competition phase and will also begin doing the Sheiko competition bench cycle to go along with it so I can keep up with you guys on the bench.
D-D-Deadlift
Just me and Sunny tonight. Greg was out with one of his 17 girlfriends.
Deadlift:
450 x 8
500 x 8
Did the full set-down on every rep. Hamstring felt 100% so I started trying my old set-up where I pre-load the hamstrings. That felt so much easier off the ground, but I'm still a little nervous in the back of my mind for injuring myself again.
Good Mornings:
275 x 10
315 x 10
Worked on stretching the hamstrings with a hard arch.
Finished with hamstring curls, cable abs and seated calf raises
Deadlift:
450 x 8
500 x 8
Did the full set-down on every rep. Hamstring felt 100% so I started trying my old set-up where I pre-load the hamstrings. That felt so much easier off the ground, but I'm still a little nervous in the back of my mind for injuring myself again.
Good Mornings:
275 x 10
315 x 10
Worked on stretching the hamstrings with a hard arch.
Finished with hamstring curls, cable abs and seated calf raises
Upper Back
pull ups
3x8 body weight plus 45 normal grip
3x6 body weight plus 45 parallel grip
i was at 24 hour fitness and everything was in use but the assisted pull up bar. i put the assist thingy up but the weight would hit it, so every rep had to be super in control and not super fast..especially with parallel grips since it put my body closer to the machine
wide grip rows
1x10x130
1x10x140
3x8x150
reverse flies on machine
3x10x100
dumbell rows
1x12x65
3x10x70
angled lat pull downs on cable cross machine
1x10x90
3x10x100
high row
3x8x100
1 30 second pull-up...15 seconds to go up, 15 to go down. grip was dying. the goal is to be able to get to a 1 minute pull up.
too legit to quit pull-ups
2x10
that means going from arms completely extended to all the way up so your chest touches the bar
3x8 body weight plus 45 normal grip
3x6 body weight plus 45 parallel grip
i was at 24 hour fitness and everything was in use but the assisted pull up bar. i put the assist thingy up but the weight would hit it, so every rep had to be super in control and not super fast..especially with parallel grips since it put my body closer to the machine
wide grip rows
1x10x130
1x10x140
3x8x150
reverse flies on machine
3x10x100
dumbell rows
1x12x65
3x10x70
angled lat pull downs on cable cross machine
1x10x90
3x10x100
high row
3x8x100
1 30 second pull-up...15 seconds to go up, 15 to go down. grip was dying. the goal is to be able to get to a 1 minute pull up.
too legit to quit pull-ups
2x10
that means going from arms completely extended to all the way up so your chest touches the bar
Wednesday, June 10, 2009
kATANA Trening
Pots stretched the sleeves out a lot. It was much easier getting the weight to touch today, but I didn't get as much pop out of it as before. Still haven't pulled the shirt down at all, it's riding really high at about my throat.
Bench:
295 X 2 (shirt seater)
325 X 1 (2-3 in. away from touch)
345 X 1 (1 in. away from touch)
360 X 1 (lightest weight I've touched)
Dumbbell Bench:
80s X 8
90s X 8
100s X 10
105s X 10
110s X 8
Skullcrushers
Dumbbell Extension
Lateral Raises, Plate Raises, Band Pull Aparts
Chain Drag
Bench:
295 X 2 (shirt seater)
325 X 1 (2-3 in. away from touch)
345 X 1 (1 in. away from touch)
360 X 1 (lightest weight I've touched)
Dumbbell Bench:
80s X 8
90s X 8
100s X 10
105s X 10
110s X 8
Skullcrushers
Dumbbell Extension
Lateral Raises, Plate Raises, Band Pull Aparts
Chain Drag
ME Bench (or: I can has Katana too nau?)
Got the 44" Katana in so decided to mess around with it today:
Shirted Bench:
315 x 1, 3-board (seater)
315 x 3, 3-board
315 x 3, 2-board
365 x 1, 2-board x 2
365 x 1, 1 board x 2
365 x 1 off chest
The arms on it are tight (no surprise) but fit pretty well. I imagine that they will get to be just right once the shirt stretches more. I wasn't able to seat it properly until the last two sets, but then it felt fine. I still haven't tried cranking it down either. (Thanks to the 4-star guys for suggesting I let it ride high while breaking it in.)
2-board:
315 x 3
315 x 8 (wtf?)
Just kept going on that second set like it was nothing. Very surprised.
Seated Military:
135 x 8
185 x 7
165 x 8
155 x 5 (going for 8; got tired)
Finished with some cable/rope triceps.
Shirted Bench:
315 x 1, 3-board (seater)
315 x 3, 3-board
315 x 3, 2-board
365 x 1, 2-board x 2
365 x 1, 1 board x 2
365 x 1 off chest
The arms on it are tight (no surprise) but fit pretty well. I imagine that they will get to be just right once the shirt stretches more. I wasn't able to seat it properly until the last two sets, but then it felt fine. I still haven't tried cranking it down either. (Thanks to the 4-star guys for suggesting I let it ride high while breaking it in.)
2-board:
315 x 3
315 x 8 (wtf?)
Just kept going on that second set like it was nothing. Very surprised.
Seated Military:
135 x 8
185 x 7
165 x 8
155 x 5 (going for 8; got tired)
Finished with some cable/rope triceps.
ME Bench
Dave lent me his 56 Phenom for the summer, so we decided I should try it on today. Tight in the chest, but pretty loose in the arms. Dave and his titanic biceps!
3-board: 185x3 205x3 225x3
+Phenom: 245x3 265x1 275x1 285x1 295xFail
Dips: Bwx10 +45x6, 6, 7
Tate Press: 40x10x3
Db Row: 105x8 125x5, 5, 5
HS Lat Pulldown: 2p/side x 10 2p+25/side x 8, 8, 8
A little less back volume than I am used to, but I needed to get out of the gym to finish up some schoolwork. Last assignment of the year!
3-board: 185x3 205x3 225x3
+Phenom: 245x3 265x1 275x1 285x1 295xFail
Dips: Bwx10 +45x6, 6, 7
Tate Press: 40x10x3
Db Row: 105x8 125x5, 5, 5
HS Lat Pulldown: 2p/side x 10 2p+25/side x 8, 8, 8
A little less back volume than I am used to, but I needed to get out of the gym to finish up some schoolwork. Last assignment of the year!
MDNGHT BCK
had to drive to campus for the workout, but couldn't find parking for 40 minutes so I went home and came back at 11:40.
One-arm DB row:
(db x arm)
115 x 8
165 x 6
135 x 8, 3 sets
I didn't have my chalk with me and the smooth handle became too slippery to go heavier.
Close-grip lat pull down:
250 x 10, 4 sets
Super set of Band pull-aparts on the bench and the MTS Row machine (basically a low row). I am really liking those band pull-aparts.
Finished with some incline biceps.
Being able to use heavier dumbbells has sort of revitalized my upper-back days since there's a new challenge. The rows actually seem to hit where I want, so I plan to continue doing them for a while.
One-arm DB row:
(db x arm)
115 x 8
165 x 6
135 x 8, 3 sets
I didn't have my chalk with me and the smooth handle became too slippery to go heavier.
Close-grip lat pull down:
250 x 10, 4 sets
Super set of Band pull-aparts on the bench and the MTS Row machine (basically a low row). I am really liking those band pull-aparts.
Finished with some incline biceps.
Being able to use heavier dumbbells has sort of revitalized my upper-back days since there's a new challenge. The rows actually seem to hit where I want, so I plan to continue doing them for a while.
Tuesday, June 9, 2009
rehab squat
my knees seem to be doing better...i've been making sure to ice them every day and i've been massaging the tendons. i'm pretty sure it's just tendinitis flaring up a bit.
however, my right hip area has been weird...it feels like it is super tight or jammed up? the psoas major/iliacus does not feel good when i am at the bottom of my squat.
taking it easy for now with squats...
135x1x6
165x1x4
185x2x4
hip area was not feeling so great so i did some light-weight overhead squats...
95x3x6
115x2x5
and then some light front squats. i'm starting to get used to holding the weight oly style.
95x3x6
115x2x5
rippetoe style press
115x5x5
finished with some captain's chair abs and LOTS of foam rolling.
i hate not being able to squat.
and jake (or whoever), please comment on this...when i was doing overhead squats and front squast, my knees were very much pointed out to the sides. this seemed to be the only way i could hit depth and stay balanced, and it felt very comfortable. for my normal squat, my knees don't point out nearly as much. should my knees be pointing out more on my normal squat? or is there some part of me that is sucks at flexibility and that is why my knees have to point out with the overhead/front squats?
also, any ideas on stretches/things to do for rehab of the psoas major/iliacus (aka the part of my hip/leg that is directly opposite my glutes)?
however, my right hip area has been weird...it feels like it is super tight or jammed up? the psoas major/iliacus does not feel good when i am at the bottom of my squat.
taking it easy for now with squats...
135x1x6
165x1x4
185x2x4
hip area was not feeling so great so i did some light-weight overhead squats...
95x3x6
115x2x5
and then some light front squats. i'm starting to get used to holding the weight oly style.
95x3x6
115x2x5
rippetoe style press
115x5x5
finished with some captain's chair abs and LOTS of foam rolling.
i hate not being able to squat.
and jake (or whoever), please comment on this...when i was doing overhead squats and front squast, my knees were very much pointed out to the sides. this seemed to be the only way i could hit depth and stay balanced, and it felt very comfortable. for my normal squat, my knees don't point out nearly as much. should my knees be pointing out more on my normal squat? or is there some part of me that is sucks at flexibility and that is why my knees have to point out with the overhead/front squats?
also, any ideas on stretches/things to do for rehab of the psoas major/iliacus (aka the part of my hip/leg that is directly opposite my glutes)?
LAST TWO WORKOUTS
▼ 1. 6/9/09 - Tue - CARDIO/FLEXIBILITY
• Bike - 30 stroke on, 60 stroke off 10 sprints
Go for high resistance for 30 strokes and then low resistance for 60 strokes, repeat, etc.
• Rowing machine 2000m in 7:40 + 300m cool down
• Stretching - hamstrings, groin, calves
Thanks Dee!
▼ 2. 6/8/09 - Mon- SHEIKO - CONDITIONING #1
Time: 2:00.
First day at new gym Total Performance Sports (TPS). This is a serious boxing/strongman/oly/powerlifting gym. I'm really excited about it.
Starting this cycle with slightly increased raw maxes from the last cycle.
• Squat 45x5x2, 135x5x3
For warm-up.
• Bench 45x5, 155x5 (50), 180x4x2 (60), 210x3x3 (70)
• Squat 235x5 (50), 270x4x2 (60), 325x3x3 (70)
These felt pretty heavy like usual for the first week. I also screwed up my adductors which isn't uncommon when I'm getting back into squatting.
Also, *no knee sleeves* for this because of IPA raw rules. Belted the triples.
• Dumbell bench 60x10x3
• Good mornings 185x5x3
• Glute ham raise BWx12,15,15
Not part of the program but I had the machine again for the first time in a long time.
Monday, June 8, 2009
Squat Trening
Week #4 of the Brent Tanaka Squat Peaking Program. Second to last squat trening session before the meet.
Squat:
468 X 3 (full gear)
3rd rep was slower than I wanted it, but all had good depth.
Front Squat:
225 X 8
245 X 5
gassed
Accessory Stuff
Squat:
468 X 3 (full gear)
3rd rep was slower than I wanted it, but all had good depth.
Front Squat:
225 X 8
245 X 5
gassed
Accessory Stuff
6-8
Long day, and still tired from Saturday's workout. Not too bad though:
AM
Snatch 78/2 90 - (1+miss) 2 100-miss, 1, miss Not great, but had to get up really early and my back was not recovered from Saturday. No big deal.
P. Cl. + Jerk 90/2 x 3 102/1 x 3 Hard... Only because I wasn't recovered though
PM
Sn. Pull 102/2 110/2 112/2
Front squat 102/6 110/5 x 3
BTN Press 52/4 62/4 52/6 55/5 Finally feel sttrong with 135! Yay!
AM
Snatch 78/2 90 - (1+miss) 2 100-miss, 1, miss Not great, but had to get up really early and my back was not recovered from Saturday. No big deal.
P. Cl. + Jerk 90/2 x 3 102/1 x 3 Hard... Only because I wasn't recovered though
PM
Sn. Pull 102/2 110/2 112/2
Front squat 102/6 110/5 x 3
BTN Press 52/4 62/4 52/6 55/5 Finally feel sttrong with 135! Yay!
Squat
Squat:
365 x 5,
405 x 5
415 x 5
425 x fail, 5
With my adjusted form, I tend to be putting more pressure on my toes instead of evenly spreading it. On the 4th set, I leaned forward too much and had to set it on the pins. I really need to fix this, as the suit is only going to make the problem worse. On the plus side, my groin didn't feel any discomfort and I think my arch is staying much better now. I plan to video tape next week's squats to confirm / analyze.
Box Squat:
I tried to do cleans, but I tweaked my right knee over the weekend and it didn't feel good.
low 12" box
225 x 8
245 x 8, 3 sets
I felt extremely weak on these. Also nauseous. This could be due to not having any caffeine all day, but I think it's probably from having adjusted my form. I plan to try theses again next week and see how they feel. This could be a weak point for me that I need to fix.
Had to leave early, so finished with standing calves, stretching and banded ball toss.
365 x 5,
405 x 5
415 x 5
425 x fail, 5
With my adjusted form, I tend to be putting more pressure on my toes instead of evenly spreading it. On the 4th set, I leaned forward too much and had to set it on the pins. I really need to fix this, as the suit is only going to make the problem worse. On the plus side, my groin didn't feel any discomfort and I think my arch is staying much better now. I plan to video tape next week's squats to confirm / analyze.
Box Squat:
I tried to do cleans, but I tweaked my right knee over the weekend and it didn't feel good.
low 12" box
225 x 8
245 x 8, 3 sets
I felt extremely weak on these. Also nauseous. This could be due to not having any caffeine all day, but I think it's probably from having adjusted my form. I plan to try theses again next week and see how they feel. This could be a weak point for me that I need to fix.
Had to leave early, so finished with standing calves, stretching and banded ball toss.
ME Lower
Good Morning: 225x3
245x1
255x1
275x1 PR
Extra-Wide Deadlifts: 242x5
264x5
308x5
328x5, 5
GHR: 8, 8
GHR Situps: BWx10
45x15, 15, 15
Working on developing more hip/hamstring strength as this is my weakness.
245x1
255x1
275x1 PR
Extra-Wide Deadlifts: 242x5
264x5
308x5
328x5, 5
GHR: 8, 8
GHR Situps: BWx10
45x15, 15, 15
Working on developing more hip/hamstring strength as this is my weakness.
The Passion of the Otsuka
...aka training in the Katana.
I think it's been 6 months since I last put on the Katana. Went to OC Strength Club today to finally get back into some heavy benching:
Lots of warm up sets, unequipped.
245x1x3 (1 set of 3 reps) 3 board. shirted, no belt. felt REAL shakey.
265x1x3 3 board. shirted, no belt. felt much better.
265x1x3 2 board. shirted, belted from here on out.
275x1x3 2 board.
285x1x2 1 board. second rep was kinda slow.
295x1x1 1 board. loose set up, but hit it.
300x1x1 1 board. felt better than 295.
Tricep pull downs
Banded rehab type stuff
Banded abs on glute ham
Definitely happy with today's work out. I'm gonna try and bench every Monday with them.
And of course, the marks left on me were PHENOMENAL...across my chest, on my elbow joint, down my tricep, on my traps. hahaha.
Also, it took about 15 minutes just to pull the shirt off of my arms. I hope this means my arms are getting bigger...
I think it's been 6 months since I last put on the Katana. Went to OC Strength Club today to finally get back into some heavy benching:
Lots of warm up sets, unequipped.
245x1x3 (1 set of 3 reps) 3 board. shirted, no belt. felt REAL shakey.
265x1x3 3 board. shirted, no belt. felt much better.
265x1x3 2 board. shirted, belted from here on out.
275x1x3 2 board.
285x1x2 1 board. second rep was kinda slow.
295x1x1 1 board. loose set up, but hit it.
300x1x1 1 board. felt better than 295.
Tricep pull downs
Banded rehab type stuff
Banded abs on glute ham
Definitely happy with today's work out. I'm gonna try and bench every Monday with them.
And of course, the marks left on me were PHENOMENAL...across my chest, on my elbow joint, down my tricep, on my traps. hahaha.
Also, it took about 15 minutes just to pull the shirt off of my arms. I hope this means my arms are getting bigger...
Sunday, June 7, 2009
Finals week training: also post # 1337
Hey Dave and Co., when will you guys be training this week? I was wondering b/c I need to return the box and boards to Dave before I leave for NorCal. Respond, and I will drop the stuff by when I can.
kthxbai
kthxbai
Saturday, June 6, 2009
Trening Vid
Here is some video of our gym trening at 4 Star that was taken over this past week. In the video I do a 365lb X 1 bench (almost touch) and a 375lb X 1 bench (touch n' go). My 512lb X 3 deadlifts are also in there somewhere. Some highlights include a raw 660lb SSB squat, a 565lb cambered bar good morning, a 535lb bench, and a 300lb dumbbell row!
Last 3 workouts
6-3
Snatch 80/2 x 2 90/2 x 2 100/2 - 2,2,1,1
Jerk 90/4 95/3 100/3 x 2
Sn. Pull. Bel Kn 100/3 x 5
Sn. Pull to st leg 110/3 x 3 120/2 x 2
Jerk 90/3 x 2
PM
BTN press 115/4 125/4 x 2 125/2
Back squat 110/3 130/3 160/3 x 3 165/3 x 3
Bench 165/6 x 3
6-4
P. Sn. Bel. Kn. 72/5 82/2 x 3
P. Cl. + Pu. J. + OHS 90/1+3+2 x 3
P. Cl. + J 95/2+1 x 5
6-6 Longest workout ever
P. Sn. 78/2 x 4
C+J 90/2 x 2 102/2 x 3 115/1 x 5
Jerk 105/2 x 3 117 - 2,1 127/1 (100%) 130 - miss, miss, 120/1 125 - miss, miss 120-miss
Not too unhappy with this because even during the highest volume week of the year I got 100%
Cl. Pull Bel. Kn 102/4 x 2 117/3 x 2
Cl. Pull 130/2 x 3
Jerk 110/2 100/2 102/2 x 3
Front squat 100/3 x 2 130/3 x 3
Back Squat 130/3 142/3 x 3
Bench 205/2 x 3 225/1 x 3 205/2 185/5 165/8 135/10
My arch is pretty damn good.
Snatch 80/2 x 2 90/2 x 2 100/2 - 2,2,1,1
Jerk 90/4 95/3 100/3 x 2
Sn. Pull. Bel Kn 100/3 x 5
Sn. Pull to st leg 110/3 x 3 120/2 x 2
Jerk 90/3 x 2
PM
BTN press 115/4 125/4 x 2 125/2
Back squat 110/3 130/3 160/3 x 3 165/3 x 3
Bench 165/6 x 3
6-4
P. Sn. Bel. Kn. 72/5 82/2 x 3
P. Cl. + Pu. J. + OHS 90/1+3+2 x 3
P. Cl. + J 95/2+1 x 5
6-6 Longest workout ever
P. Sn. 78/2 x 4
C+J 90/2 x 2 102/2 x 3 115/1 x 5
Jerk 105/2 x 3 117 - 2,1 127/1 (100%) 130 - miss, miss, 120/1 125 - miss, miss 120-miss
Not too unhappy with this because even during the highest volume week of the year I got 100%
Cl. Pull Bel. Kn 102/4 x 2 117/3 x 2
Cl. Pull 130/2 x 3
Jerk 110/2 100/2 102/2 x 3
Front squat 100/3 x 2 130/3 x 3
Back Squat 130/3 142/3 x 3
Bench 205/2 x 3 225/1 x 3 205/2 185/5 165/8 135/10
My arch is pretty damn good.
RANDOM
• Front squat 135x5, 185x5, 225x3, 255x3, 275x3, 245x3x3
Pretty happy about this since I never do front squats. I was good for a little more than 275 but I didn't want to push it since I start lifting fo realz next week.
• Fat bar floor press 90x5, 154x5, 204x5, 224x5, 244x4
• A: Good morning off pins 135x5, 225x5, 275x5x3
These were harder than expected, but I haven't done heavy good mornings in a while and I've never done them off pins that I can recall. Danny and I built a cool apparatus with bands to keep the bar from sliding forward.
• A: Dips BWx8, BW+45x8x3
• A: Dumbell curls 40x8,8,10
back and ready for action
sorry for being so MIA the last months. for those that don't know, i took spring quarter off but will be heading back up to UCLA in a few weeks for summer school. i took some time off of training but have been getting back into it the last month or so. anyways, i figured it was time to start keeping track of the blog again and start lifting some heavy weight.
and there's no way i could let kyle get stronger than me.
i've been feeling great on bench in the gym, but my knees have been killing me. i haven't squatted in a week and a half and i've been going conventional on deadlift. my knees started hurting after an extreme deadlift session last week during which i pulled sumo. i think i let my knees cave in too much. my form is pretty good for conventional since my flexibility has greatly increased, but i certainly can't pull as much weight as sumo style.
i'm gonna try to train at OC Strength Club on monday to do some heavy bench work in the katana. i haven't put that thing on in a LONNNNNG time, so i'm sure i'll be hurtin'. however, i want to hit 3o0 at 132 at my next competition (which i'm thinking might be the sept 12-13th uspf meet at venice beach)
and it certainly made me happy to read the daily bruin article last week. you guys rock.
and there's no way i could let kyle get stronger than me.
i've been feeling great on bench in the gym, but my knees have been killing me. i haven't squatted in a week and a half and i've been going conventional on deadlift. my knees started hurting after an extreme deadlift session last week during which i pulled sumo. i think i let my knees cave in too much. my form is pretty good for conventional since my flexibility has greatly increased, but i certainly can't pull as much weight as sumo style.
i'm gonna try to train at OC Strength Club on monday to do some heavy bench work in the katana. i haven't put that thing on in a LONNNNNG time, so i'm sure i'll be hurtin'. however, i want to hit 3o0 at 132 at my next competition (which i'm thinking might be the sept 12-13th uspf meet at venice beach)
and it certainly made me happy to read the daily bruin article last week. you guys rock.
Deadlift Trening
This 265lb English guy is going to start trening with us now. He's a friggin beast.
Now, for my trening.
Deadlift:
512 X 3 (straps up)
slower than I wanted it bc/ lockout was lagging a bit
Dumbbell Rows:
worked up to 135s X 15
Pull Ups w/17 lb chain around my neck:
X 27
X 22
X 17
X 14
80 total reps
BICEPS
Draggin Chains
Now, for my trening.
Deadlift:
512 X 3 (straps up)
slower than I wanted it bc/ lockout was lagging a bit
Dumbbell Rows:
worked up to 135s X 15
Pull Ups w/17 lb chain around my neck:
X 27
X 22
X 17
X 14
80 total reps
BICEPS
Draggin Chains
UCLA Powerlifting Club: Update
Club Sports Update:
Okay-- for those interested, here's the rundown. I spoke with the Director of Club Sports, and overall I think the conversation went well. I think he likes us and sees the Powerlifting club as a great addition to the club teams.
However, his main hesitancy in granting us a Conditional Club Status revolves around the unique variable of using the Wooden Center Facilities. Most other clubs utilize field spaces, whereas we would be occupying Wooden Center. It would be hard for him to grant us exclusive use of the facility 1-3hours a day (or our 5 training days). I told him that though exclusive use would be nice, it's not necessary; we wouldn't be a problem, and pointed out common gym courtesy (basically what we normally do). However, he kept asking about our coaches, who trains members, what about people who don't know anything, people wanting to work out with you, etc. I tried to address any concerns and told him that not only does our team excel on teamwork and employ a cyclical system of more seasoned lifters helping out newer lifters for form and technique, but that we also have an expert lifter/coach, Dave. And most of all, safety is a big priority. Besides, I pointed out that it might actually be more beneficial (for newer lifters, and UCLA (injury-wise) that having a powerlifting team would be able to point out correct form from the get go, instead of developing bad habits.
I told him much more b.s., but basically it sounds like to me that his main areas of concern are 1) Safety; and 2) Liability issues and using Wooden (i.e: using Wooden equipment, as a club you are now able to solicit anyone, etc.)
So that's where the talks are left at; he's gonna speak with Wooden Center managers/trainers regarding his facility/safety concerns etc before getting back to us
Okay-- for those interested, here's the rundown. I spoke with the Director of Club Sports, and overall I think the conversation went well. I think he likes us and sees the Powerlifting club as a great addition to the club teams.
However, his main hesitancy in granting us a Conditional Club Status revolves around the unique variable of using the Wooden Center Facilities. Most other clubs utilize field spaces, whereas we would be occupying Wooden Center. It would be hard for him to grant us exclusive use of the facility 1-3hours a day (or our 5 training days). I told him that though exclusive use would be nice, it's not necessary; we wouldn't be a problem, and pointed out common gym courtesy (basically what we normally do). However, he kept asking about our coaches, who trains members, what about people who don't know anything, people wanting to work out with you, etc. I tried to address any concerns and told him that not only does our team excel on teamwork and employ a cyclical system of more seasoned lifters helping out newer lifters for form and technique, but that we also have an expert lifter/coach, Dave. And most of all, safety is a big priority. Besides, I pointed out that it might actually be more beneficial (for newer lifters, and UCLA (injury-wise) that having a powerlifting team would be able to point out correct form from the get go, instead of developing bad habits.
I told him much more b.s., but basically it sounds like to me that his main areas of concern are 1) Safety; and 2) Liability issues and using Wooden (i.e: using Wooden equipment, as a club you are now able to solicit anyone, etc.)
So that's where the talks are left at; he's gonna speak with Wooden Center managers/trainers regarding his facility/safety concerns etc before getting back to us
Friday, June 5, 2009
Bench/Lower back
Bench (paused)
135 x 5, 5
145 x 5, 5
Stiff legged deads
175 x 10, 10, 10
Dips
BW x 8, 8, 8, 8
Back raises
BW x 25, 25, 25
135 x 5, 5
145 x 5, 5
Stiff legged deads
175 x 10, 10, 10
Dips
BW x 8, 8, 8, 8
Back raises
BW x 25, 25, 25
DE Bench
Needed this weekend to study for finals, so I did a 45 minute workout today. Rest periods were at a minimum.
Bench: 135x3x4 CG
135x3x4 Normal
155x3
185x3
195x3
DB Incline: 65x8x3
HS High Row: 2px10
3p+10x5x8
V-Squat Shrug: 4p+25x20
5px20
5p+25x20x3
Parallel Bar Extensions: 25'sx15, 12
It's kind of strange - my close grip bench (pinkies on rings) feels a lot more explosive and stronger off the chest than my normal grip. Don't really know why this is, but I think I may stick with this grip for raw benching. Also, I really like the V-Squat Shrugs, although the machine is running out of room for plates :(
Bench: 135x3x4 CG
135x3x4 Normal
155x3
185x3
195x3
DB Incline: 65x8x3
HS High Row: 2px10
3p+10x5x8
V-Squat Shrug: 4p+25x20
5px20
5p+25x20x3
Parallel Bar Extensions: 25'sx15, 12
It's kind of strange - my close grip bench (pinkies on rings) feels a lot more explosive and stronger off the chest than my normal grip. Don't really know why this is, but I think I may stick with this grip for raw benching. Also, I really like the V-Squat Shrugs, although the machine is running out of room for plates :(
High Week #3
Gear:
Belt (squat only)
Shoulder-Stance Back Squat:
395 x 3
375 x 3
365 x 3
Standing Overhead Push-Press:
255 x 1
225 x 4/4
Stiff-Leg Deadlifts w/ 45 lbs Plates:
385 x 5/5
Dips:
BW + 75 x 8/6/6
Belt (squat only)
Shoulder-Stance Back Squat:
395 x 3
375 x 3
365 x 3
Standing Overhead Push-Press:
255 x 1
225 x 4/4
Stiff-Leg Deadlifts w/ 45 lbs Plates:
385 x 5/5
Dips:
BW + 75 x 8/6/6
UCLA Powerlifting Club: Update
Club Sports Update:
The Program Director of Club Sports, Jason, finally contacted me yesterday regarding the status of our club. Though he/they admit our club is legit, small signs clue us into that our Club being questionable for the next year. Besides Club Sports taking such a long time to get back to us since we first submitted our application at the beginning of the quarter, he says that it was "extremely competitive" this year, and unsure of being able to approve us for the upcoming year. I will be talking with him this afternoon
Hence, if anyone has any selling points they would like to share, that would be great. Any stories, ideas, or benefits that we as a club team can offer, please post. I will be speaking with him this afternoon, and the more talking points; the better. If not, i'll try my best to convince him otherwise
The Program Director of Club Sports, Jason, finally contacted me yesterday regarding the status of our club. Though he/they admit our club is legit, small signs clue us into that our Club being questionable for the next year. Besides Club Sports taking such a long time to get back to us since we first submitted our application at the beginning of the quarter, he says that it was "extremely competitive" this year, and unsure of being able to approve us for the upcoming year. I will be talking with him this afternoon
Hence, if anyone has any selling points they would like to share, that would be great. Any stories, ideas, or benefits that we as a club team can offer, please post. I will be speaking with him this afternoon, and the more talking points; the better. If not, i'll try my best to convince him otherwise
Thursday, June 4, 2009
RE Lower Back
Good Mornings:
275, 315, 365, 405 x 10
Felt pretty good. Warm-ups were a bit stiff in the lower back, but there wasn't any discomfort if I kept a solid arch.
Stiff-legged Deadlifts:
265 x 10, 3 sets
These were not as good. Lower back kept tightening up after the final rep as I tried to stand up. I did some stretching but couldn't seem to keep it from seizing up, so I stopped early.
Did a calf-raise + hamstring curl ciruit. Finished with hyper-extensions and ball twists.
@Kyle: we met last night and decided to meet at 9pm after the game. Greg is working on a mailing list so we can keep people more in sync and avoid these kinds of of issues.
275, 315, 365, 405 x 10
Felt pretty good. Warm-ups were a bit stiff in the lower back, but there wasn't any discomfort if I kept a solid arch.
Stiff-legged Deadlifts:
265 x 10, 3 sets
These were not as good. Lower back kept tightening up after the final rep as I tried to stand up. I did some stretching but couldn't seem to keep it from seizing up, so I stopped early.
Did a calf-raise + hamstring curl ciruit. Finished with hyper-extensions and ball twists.
@Kyle: we met last night and decided to meet at 9pm after the game. Greg is working on a mailing list so we can keep people more in sync and avoid these kinds of of issues.
DE Squat
Box Squat (14", Purple bands):155x2x10
185x2x3
Deadlift: 297x3
308x1x8
Good Mornings (wide stance): 165x10x3
HS Front Lat Pulldown: 2px10
2p+25x10x2
Spud Abs: 130x10
150x7, 6 (elbow started to hurt so I stopped here)
Sunny was there (no one else?), and took some video of my box squats. As I thought, my knees are coming forward just a little when I sit onto the box. Need to focus on sitting further back to build my hamstrings/glutes more.
185x2x3
Deadlift: 297x3
308x1x8
Good Mornings (wide stance): 165x10x3
HS Front Lat Pulldown: 2px10
2p+25x10x2
Spud Abs: 130x10
150x7, 6 (elbow started to hurt so I stopped here)
Sunny was there (no one else?), and took some video of my box squats. As I thought, my knees are coming forward just a little when I sit onto the box. Need to focus on sitting further back to build my hamstrings/glutes more.
RANDOM BENCH/DEADLIFT
• Close-grip bench 45x5, 135x5, 185x5, 225x5,5,7
I really exceeded my expectations on this. None of the sets to failure and it felt pretty easy. Bench felt a little shaky on Tues, so I'm happy. Lower back also felt OK, but my arch sucked pretty bad.
• Conventional deadlift 154x5, 264x5, 314x5, 364x5, 384x5, 404x7
Form not perfect but still better than I used to be with conventional, so I'll take it.
• A: Military Press (standing) 154x5,5,4
Meh. Never was very good at this.
• A: Bent-over row 204x5,7,10
Always hated these, they just feel very awkward.
The close-grip and deadlift had to be some kind of PRs. But, really, its not a 1RM, so who gives a shit?
Wednesday, June 3, 2009
Katana Trening
Threw some pots in the sleeves of the shirt and left them there for the last 2 days in order to stretch out the arms more. It worked alright and I was able to get the shirt seated a little better. Need to continue this until next week.
Katana Bench:
295 X 2 (shirt seater)
335 X 1 (no touch)
365 X 1 (1/4 inch from chest)
375 X 1 (touch and go)
The difference between today and the past trening sessions is that I kept my form strict and was able to touch in the right spot without breaking my wrists at the bottom. Slowly getting better...
in order to work the lockout I did
Raw Bench off Boards with Chains:
185 X 4 (3-board)
225 X 4 (3-board)
225 X 4 (3-board)
225 X 4 (3 board)
245 X 3 (4-board)
225 X 6 (4-board)
Floor Barbell Extensions
Seated Dumbell Extension
Rope Pushdowns
Plate Raises
Pink Band Pull Aparts
Katana Bench:
295 X 2 (shirt seater)
335 X 1 (no touch)
365 X 1 (1/4 inch from chest)
375 X 1 (touch and go)
The difference between today and the past trening sessions is that I kept my form strict and was able to touch in the right spot without breaking my wrists at the bottom. Slowly getting better...
in order to work the lockout I did
Raw Bench off Boards with Chains:
185 X 4 (3-board)
225 X 4 (3-board)
225 X 4 (3-board)
225 X 4 (3 board)
245 X 3 (4-board)
225 X 6 (4-board)
Floor Barbell Extensions
Seated Dumbell Extension
Rope Pushdowns
Plate Raises
Pink Band Pull Aparts
Squat/Upper back
Squat
185 x 5
195 x 5
205 x 3, 3
These sets felt weak. I think missing Monday workouts has caught up to me.
Leg press
270 x 8, 8, 8
Pull ups (neutral grip)
BW x 10, 10, 10, 10
Barbell shrugs
225 x 15
275 x 10, 10
185 x 5
195 x 5
205 x 3, 3
These sets felt weak. I think missing Monday workouts has caught up to me.
Leg press
270 x 8, 8, 8
Pull ups (neutral grip)
BW x 10, 10, 10, 10
Barbell shrugs
225 x 15
275 x 10, 10
QE Bench
Bench:
2 second pause
245 x 10
265 x 7 + 1 fail
285 x 3 (going for 5; too ambitious)
275 x 5
Band-lightened bench:
2 second pause
275 x 5
315 x 5, 2 sets
Standing Press:
155 x 6
155 x 7
165 x 6
Went a little light / low volume today. Right shoulder is feeling odd, so it may be time for a week off. (Today was light in order to see how it responds next week)
2 second pause
245 x 10
265 x 7 + 1 fail
285 x 3 (going for 5; too ambitious)
275 x 5
Band-lightened bench:
2 second pause
275 x 5
315 x 5, 2 sets
Standing Press:
155 x 6
155 x 7
165 x 6
Went a little light / low volume today. Right shoulder is feeling odd, so it may be time for a week off. (Today was light in order to see how it responds next week)
Bench
6/3/09
Bench
175 x 10
185 x 11 (PR)
195 x 7 (PR)
225 x 2
Band-Assisted Bench
red bands
215 x 5
purple bands
225 x 5
245 x 5
245 x 5
Military Press
95 x 5
105 x 5
115 x 4
High Week #2
Gear:
NOne / no belt
Shoulder-Stance Back Squat:
295 x 5/5/5
Power CLeans:
216 x 3/3/3
Medium-Grip Bench Press w/ Pause:
285 x 5/5/4
Chin-ups:
BW x 6/6/5
NOne / no belt
Shoulder-Stance Back Squat:
295 x 5/5/5
Power CLeans:
216 x 3/3/3
Medium-Grip Bench Press w/ Pause:
285 x 5/5/4
Chin-ups:
BW x 6/6/5
Newspaper article on us
http://www.dailybruin.com/stories/2009/jun/3/bruins-bulk-and-bond-gym-while-powerlifting/
Maybe it will raise some interest.
Maybe it will raise some interest.
Tuesday, June 2, 2009
Upr Bk
T-bar Rows:
lots of sets with some plates. eh.
Dumbbell Rows:
I figured out that I could jack up one of the benches and use the parallel grip curl bar as a plate-loaded dumbbell. It looks pretty ridiculous, but actually worked well in practice. It has a side benefit of a raise handle so the dumbell has no torque and won't roll out of your hand.
("db" x reps per arm)
110 x 10
130 x 8
150 x 6
160 x 6
Finished with some shrugs, band-resisted curls, and bus drivers. Shrugs felt somewhat off/worn-out today; I may be overtraining my traps, if that's even possible?
lots of sets with some plates. eh.
Dumbbell Rows:
I figured out that I could jack up one of the benches and use the parallel grip curl bar as a plate-loaded dumbbell. It looks pretty ridiculous, but actually worked well in practice. It has a side benefit of a raise handle so the dumbell has no torque and won't roll out of your hand.
("db" x reps per arm)
110 x 10
130 x 8
150 x 6
160 x 6
Finished with some shrugs, band-resisted curls, and bus drivers. Shrugs felt somewhat off/worn-out today; I may be overtraining my traps, if that's even possible?
Upper Back + Biceps
6/2/09
T-Bar Rows
209 x 7 x 3
231 x 6
Bent-Over Rows
75 x 8
95 x 6 x 3
Band-Resisted Curls
purples
40 x 6 x 4 (Curl PR!)
Bus Drivers
45lbs x 4 sets
Bench + Sickness
CG Incline Bench (pinkies on rings is the closest I can go without jacking up my joints so this is my new close grip): 135x3
145x3
155x3
165x3
175x3 PR? (I think I got 1 or 2 for the same grip the last time I did these) <- edit, nvm, 3RM was 185
Dips: BWx8
+25x5, 5, 5
+45x6 PR, BWx9
Chest-Supported Rows: 2px8
2p+35x10, 10, 10, 8, 8
Rear Delts: 50x10/10x3
EzBar Curls: 80x10, 8
Went to Ashe today and they gave me some heavy-duty cough suppressant. I have been unable to sleep for the past few days b/c of excessive coughing, so this should help a lot. Weight is still a stable 215 as it is hard to gain weight when sick.
145x3
155x3
165x3
175x3 PR? (I think I got 1 or 2 for the same grip the last time I did these) <- edit, nvm, 3RM was 185
Dips: BWx8
+25x5, 5, 5
+45x6 PR, BWx9
Chest-Supported Rows: 2px8
2p+35x10, 10, 10, 8, 8
Rear Delts: 50x10/10x3
EzBar Curls: 80x10, 8
Went to Ashe today and they gave me some heavy-duty cough suppressant. I have been unable to sleep for the past few days b/c of excessive coughing, so this should help a lot. Weight is still a stable 215 as it is hard to gain weight when sick.
There was some lifting
Squats
405x3x5
455x2x3
Didn't attempt 500 this week because I'm still not using a belt and running is making my legs weak.
Press
135,155,165x5
Deadlift
455x3 (just fucking around with this bodybuilder friend of mine at the gym)
Gary Abs 3x10 (you know, my pseudo-roman chair full twist shit and rocky style crap)
30 mins Cardio 'cause I'm big and beautiful.
...Then I ate a pizza after. Oops.
405x3x5
455x2x3
Didn't attempt 500 this week because I'm still not using a belt and running is making my legs weak.
Press
135,155,165x5
Deadlift
455x3 (just fucking around with this bodybuilder friend of mine at the gym)
Gary Abs 3x10 (you know, my pseudo-roman chair full twist shit and rocky style crap)
30 mins Cardio 'cause I'm big and beautiful.
...Then I ate a pizza after. Oops.
Monday, June 1, 2009
Squat Trening
Week #3 of the Brent Tanaka Squat Peaking Program.
Squat:
446 X 3 (straps up w/knee wraps)
Cambered Bar Low Box Squats:
225 X 4
265 X 4
295 X 4
295 X 4
295 X 4
Hamstring Curls
Calves on Leg Press
Abs
Walk Around the Block w/70lbs of Chain:
X 1 trip backwards
X 1 trip forwards
Squat:
446 X 3 (straps up w/knee wraps)
Cambered Bar Low Box Squats:
225 X 4
265 X 4
295 X 4
295 X 4
295 X 4
Hamstring Curls
Calves on Leg Press
Abs
Walk Around the Block w/70lbs of Chain:
X 1 trip backwards
X 1 trip forwards
Squats
6/1/09
Squats
185 x 10
205 x 10
225 x 7
245 x 5
Band-Resisted Box Squats
purple bands
135 x 5 x 3
Banded Jumps
Cable Abs
RE Squat
Squat:
315 x 10
365 x 8
385 x 8
405 x 8
Felt pretty good on all of these. Still nice and easy while I'm on the mend. I've noticed that my new form seems to pull at the groin some. I think this is a good sign that my form is getting better, but I still need to work on the flexibility. I've been actively stretching, but suggestions for specific stretches are welcome.
Band-resisted Box Squat:
w/ purple (throw some P's on that)
225 x 5
275 x 5
315 x 5
365 x 5
Finished with banded jumps and cable abs.
315 x 10
365 x 8
385 x 8
405 x 8
Felt pretty good on all of these. Still nice and easy while I'm on the mend. I've noticed that my new form seems to pull at the groin some. I think this is a good sign that my form is getting better, but I still need to work on the flexibility. I've been actively stretching, but suggestions for specific stretches are welcome.
Band-resisted Box Squat:
w/ purple (throw some P's on that)
225 x 5
275 x 5
315 x 5
365 x 5
Finished with banded jumps and cable abs.
Last 2 workouts 5-30 and 6-1
5-30
P. Sn. 78/4 x 4
Snatch 78/2 x 3 88/2 x 6
Jerk 105/2 x 3
Sn. Pull 90/4 100/3 x 3 110/3 x 2
Sn. Pull to St. Leg 120/2 x 3
Jerk 95/3 x 3
Fr. Sq. 100/5 x 5
6-1
AM
P. Cl. + Pu. J. + OHS 90/2 x 4
C&J 102/1+2 x 5
Jerk 110/1 x 4
Cl. Pull 100/3 117/3 x 2 130/2 x 2
Cl. Pull to St. Leg 143/2 x 3 Deadlift - 150/1 160/1
Jerk 105/3 x 2
PM
Front Squat 100/4 127/5 x 4
Bench 225/1 245/1 255 - fail 185/5 x 5
I'm happy with my bench since it's my first max in about 2 years. I also nailed my weight selection of 185 since it just happens to be 75%. Go me. I'm excited to start the sheiko program soon because I think I'm getting used to benching pretty quickly.
P. Sn. 78/4 x 4
Snatch 78/2 x 3 88/2 x 6
Jerk 105/2 x 3
Sn. Pull 90/4 100/3 x 3 110/3 x 2
Sn. Pull to St. Leg 120/2 x 3
Jerk 95/3 x 3
Fr. Sq. 100/5 x 5
6-1
AM
P. Cl. + Pu. J. + OHS 90/2 x 4
C&J 102/1+2 x 5
Jerk 110/1 x 4
Cl. Pull 100/3 117/3 x 2 130/2 x 2
Cl. Pull to St. Leg 143/2 x 3 Deadlift - 150/1 160/1
Jerk 105/3 x 2
PM
Front Squat 100/4 127/5 x 4
Bench 225/1 245/1 255 - fail 185/5 x 5
I'm happy with my bench since it's my first max in about 2 years. I also nailed my weight selection of 185 since it just happens to be 75%. Go me. I'm excited to start the sheiko program soon because I think I'm getting used to benching pretty quickly.
ME Birthday Squat
Box Squat (14", purples): 155x3
185x2
205x2
225x1
245xFail (Greg just barely touched me, but it still counts as a fail)
Sumo SLDL: 242x10, 10
252x10
Leg Lifts: 20, 20
Boring Birthday. Good food, but the SOBs made me hand in my microfridge and I have an essay to write before 8 AM tomorrow. Lame.
185x2
205x2
225x1
245xFail (Greg just barely touched me, but it still counts as a fail)
Sumo SLDL: 242x10, 10
252x10
Leg Lifts: 20, 20
Boring Birthday. Good food, but the SOBs made me hand in my microfridge and I have an essay to write before 8 AM tomorrow. Lame.
High Week #1
Gear:
Belt (squat + pull)
APT KNee Sleeves
Shoulder-Stance Back Squat:
405 x 1
435 x 1
465 x 1 (slow, but deep and stable)
405 x 2
Medium-Grip Bench Press:
315 x 1
335 x 1
355 x 1 (felt good)
315 x 4 (with pause)
Conventional Deadlift:
496 x 1 (felt easy)
529 x 1 (slow lockout but fast off the ground)
Dumbbell Standing Overhead Press:
80s x 5/5/5
Very pleased with all this, this means I'm perfectly in line for the number I want to hit on July 18.
Belt (squat + pull)
APT KNee Sleeves
Shoulder-Stance Back Squat:
405 x 1
435 x 1
465 x 1 (slow, but deep and stable)
405 x 2
Medium-Grip Bench Press:
315 x 1
335 x 1
355 x 1 (felt good)
315 x 4 (with pause)
Conventional Deadlift:
496 x 1 (felt easy)
529 x 1 (slow lockout but fast off the ground)
Dumbbell Standing Overhead Press:
80s x 5/5/5
Very pleased with all this, this means I'm perfectly in line for the number I want to hit on July 18.
Saturday, May 30, 2009
Bench
Speed Bench:
Quadded minis; alternated close, middle, regular (formerly wide)
185 x 3, 6 sets
205 x 3
Dips:
bw x 10
bw + 45 x 10
bw + 90 x 10
bw + 135 x 7
bw + 135 x 5
Pull-overs:
225 x 10
270 x 10
315 x 6 (elbow hurt)
270 x 12
finished with heavy sets on some Isometric High Row™, and the band pull-aparts I saw at 4-star on Wednesday. Then ab weel
Quadded minis; alternated close, middle, regular (formerly wide)
185 x 3, 6 sets
205 x 3
Dips:
bw x 10
bw + 45 x 10
bw + 90 x 10
bw + 135 x 7
bw + 135 x 5
Pull-overs:
225 x 10
270 x 10
315 x 6 (elbow hurt)
270 x 12
finished with heavy sets on some Isometric High Row™, and the band pull-aparts I saw at 4-star on Wednesday. Then ab weel
CARDIO/LOWER BODY RECOVERY
• A: Bench 45x15x3
Experimenting with set up to avoid pressure on the lower back. I think if I keep my core really tight it might help a lot. So I will be trying benching with a belt to see.
• A: Back squat 45x5x3, 135x5
• Front squat 135x5, 185x5, 185x8
I remembered why I don't more than 5 reps. Weight was easy but it was still hard.
• B: Lunges 135x5x3
• B: Kneeling cable abs 110x15, 130x15, 150x15
▼ Cardio
Difficult cardio is difficult.
• Rowing machine 2000m in 7:40 (+300m of cooldown)
• Bike 160 bpm x 15 mins
DE Bench
So, I showed up at 2 (the time Dave said training would happen), but nobody was there :(. Because of this, there is no video from today.
Bench Press: 135x3x4 (med grip)
135x3x4 (normal grip)
155x3
175x3 (easing into it - besides my pecs were a little strained still from wed and fri)
DB Incline Bench (neutral grip): 50x12
60x8x4 (amazing how much harder the neutral grip is)
HS High Row: 2px10
3px5x8
4px5, 5
V-Squat Shrugs: 4p (per side) x 20
5px20x4
Parallel Bar Extensions (bar weighs ~20 lets say): 70x20
80x10, 9
Aside from the super pec tenderness, this was a pretty good session. I probably should have done some pec work in the past few weeks, but my benching feels as strong as ever. I need to be eating more to prevent these little injuries. Since dietary experiments have revealed that my digestive system cannot handle fats well (particularly milk fats), I am loading up on carbs and protein. Main carb sources are rice, bread, pasta (when available in the dining halls), fruit, and fruit juice. Protein sources are eggs, canned chicken, chicken breast, hamburgers, and deli turkey (BCafe). Main fats are peanut butter and whatever oil they put in the dining hall food. Supplements are Aleve and Vitamin C. Still shooting for 5000kcals a day, but appetite is the main variable in that.
As for training, I am returning to the Diablo Barbell Template in terms of workouts so as to prepare for training there this summer. I need to be in the 230-235 range by 7/15, which seems fairly reasonable considering I am 215-220 right now.
Bench Press: 135x3x4 (med grip)
135x3x4 (normal grip)
155x3
175x3 (easing into it - besides my pecs were a little strained still from wed and fri)
DB Incline Bench (neutral grip): 50x12
60x8x4 (amazing how much harder the neutral grip is)
HS High Row: 2px10
3px5x8
4px5, 5
V-Squat Shrugs: 4p (per side) x 20
5px20x4
Parallel Bar Extensions (bar weighs ~20 lets say): 70x20
80x10, 9
Aside from the super pec tenderness, this was a pretty good session. I probably should have done some pec work in the past few weeks, but my benching feels as strong as ever. I need to be eating more to prevent these little injuries. Since dietary experiments have revealed that my digestive system cannot handle fats well (particularly milk fats), I am loading up on carbs and protein. Main carb sources are rice, bread, pasta (when available in the dining halls), fruit, and fruit juice. Protein sources are eggs, canned chicken, chicken breast, hamburgers, and deli turkey (BCafe). Main fats are peanut butter and whatever oil they put in the dining hall food. Supplements are Aleve and Vitamin C. Still shooting for 5000kcals a day, but appetite is the main variable in that.
As for training, I am returning to the Diablo Barbell Template in terms of workouts so as to prepare for training there this summer. I need to be in the 230-235 range by 7/15, which seems fairly reasonable considering I am 215-220 right now.
Speed Bench and Upper Back
5/30/09
Bench
quadded red bands
115 x 3 x 6
135 x 3 x 3
Dips
BW + 25lbs x 8
BW + 25lbs x 8
BW + 25lbs x 8
BW + 35lbs x 7
BW + 35lbs x 5
Pullovers
4 plates x 8
4 plates x 8
5 plates x 6
6 plates x 5
Band Pulls (Rear Delts)
reds x 10 x 3
Isolateral High Row
230 x 6 x 3
Ab Wheel
Upper Back
Skipped upper back on Tuesday.
Barbell rows (off the ground)
185 x 5
195 x 5, 5, 5
Close grip chinups
BW x 12, 10, 10
Rear delt flyes (dumbbells)
20s x 12, 12, 12
Hammer curls
40s x 10, 10, 10 (per arm)
Barbell rows (off the ground)
185 x 5
195 x 5, 5, 5
Close grip chinups
BW x 12, 10, 10
Rear delt flyes (dumbbells)
20s x 12, 12, 12
Hammer curls
40s x 10, 10, 10 (per arm)
CARDIO/FLEXIBILITY
• Cardio - bike 35 mins
• Stretching - hamstrings, lower back, groin, hip flexors
As boring as it gets...
Friday, May 29, 2009
Deadlift Trening
This was week #4 of the Ed Coan program. Suited up in the Inzer Fusion with straps up.
Deadlift:
496 X 3
Song choice inspired by Trey Long [Classic by Kanye West with Rakim, Nas, and KRS One]
T-Bar Rows:
2,3,4,5,6,7 plates X 10
8 plates X 5
Obviously did not use strict form on these, but shit, moving that much weight has to make something stronger, right? And if it doesn't, than f*ck!
Some other Upper Back stuff
BICEPS
Deadlift:
496 X 3
Song choice inspired by Trey Long [Classic by Kanye West with Rakim, Nas, and KRS One]
T-Bar Rows:
2,3,4,5,6,7 plates X 10
8 plates X 5
Obviously did not use strict form on these, but shit, moving that much weight has to make something stronger, right? And if it doesn't, than f*ck!
Some other Upper Back stuff
BICEPS
DE Squat
I am mildly sick (again) so I knew this session would be good.
Box Squat (15"): 185x2x10
205x2
225x2
245x1
255x1
Sumo DL: 308x3
318x1x6
Squat Walkouts (been feeling a little shaky with heavier weight): 315x1 (back and forward length of rack)
365x1x3
Spud (aka Pulldown) Abs: 100x10
130x8
150x5, 5, 5
My box squats and deadlifts all felt pretty fast, especially when I got in the right "groove" (sitting back on squats, and pulling the slack out on DL). This is all very comforting. Time to drink Gatorade and nom some BruinCafe.
Box Squat (15"): 185x2x10
205x2
225x2
245x1
255x1
Sumo DL: 308x3
318x1x6
Squat Walkouts (been feeling a little shaky with heavier weight): 315x1 (back and forward length of rack)
365x1x3
Spud (aka Pulldown) Abs: 100x10
130x8
150x5, 5, 5
My box squats and deadlifts all felt pretty fast, especially when I got in the right "groove" (sitting back on squats, and pulling the slack out on DL). This is all very comforting. Time to drink Gatorade and nom some BruinCafe.
Thursday, May 28, 2009
CARDIO/UPPER BODY RECOVERY
After doing circa-max effort bench and manpon press, my pecs and delts are very sore. Especially since I was supposed to be resting this week after the meet. More worrisome, my lower back pinch came back full force after doing my arch yesterday. I need to seriously address this before it becomes a big problem.
▼ Cardio
• Rowing 5 min
My back has been annoying me lately, so I decided to start with this. I think it's a good idea, but I am incapable of pacing myself on a rowing machine for some reason. So I was done after 5 mins.
• Bike 30 mins
▼ Upper body
• Foam roll back (esp. lower)
In between all sets. Surprisingly, I didn't really feel the foam roll in the lower back. I'm taking this as a good sign that I didn't do anything too bad to it.
• A: Push ups BWx10x3
• A: Pull ups BWx8x3
Actually this was slightly difficult. Probably because I never do them anymore and I was a little tired from rowing?
• B: Conventional deadlift 135x5x3
For the lower back.
• B: Standing dumbell press 40x8x3
For the luls?
• Hyperextensions BWx20x2
• Flexibility - calves, hamstrings, groin, hip flexors
Week C #2
Gear:
None / no belt
SHoulder-Stance Back Squat:
285 x 5/5/5
Stiff-Leg Deadlifts w/ 45 lbs plates:
326 x 3
376 x 5
Medium-Grip Bench Press w/ Pause
275 x 5
265 x 5
245 x 5
Chin-ups:
BW x 5/5/5
Good stiff-leg session, felt pretty easy.
None / no belt
SHoulder-Stance Back Squat:
285 x 5/5/5
Stiff-Leg Deadlifts w/ 45 lbs plates:
326 x 3
376 x 5
Medium-Grip Bench Press w/ Pause
275 x 5
265 x 5
245 x 5
Chin-ups:
BW x 5/5/5
Good stiff-leg session, felt pretty easy.
Max Deadlift
Deadlift
warmups
(belt on)
381 x 1 PR
401 x fail - This went up fine until right above my knees where it completely stopped.
401 x fail
Back raises
BW x 50, 50, 50, 50
Abs
2 sets of bridges with 50 lbs
warmups
(belt on)
381 x 1 PR
401 x fail - This went up fine until right above my knees where it completely stopped.
401 x fail
Back raises
BW x 50, 50, 50, 50
Abs
2 sets of bridges with 50 lbs
LE Deadlift
Wasn't feeling it when lifting. I think I may be overtrained this week on legs due to just coming back. Also, the traps are still sore from tuesday and I have a crazy bruised sensation right on my sternum. (Manpon?) Went light intentionally.
Deadlift:
random sets of 5-10 reps, between 225 and 450?
I just jumped in whenever people were warming up still and hit a few sets. No pain on the deadlift.
Lunges:
225 x 12, 4 sets
Finished with 200 reps of hyperextensions for p/rehab + planks (is this what they're called? I forget).
Seven guys hit PRs tonight on deadlift. I got videos of almost all of them, so I'll post it soon.
Deadlift:
random sets of 5-10 reps, between 225 and 450?
I just jumped in whenever people were warming up still and hit a few sets. No pain on the deadlift.
Lunges:
225 x 12, 4 sets
Finished with 200 reps of hyperextensions for p/rehab + planks (is this what they're called? I forget).
Seven guys hit PRs tonight on deadlift. I got videos of almost all of them, so I'll post it soon.
5-28 Birthday Lifting!
P. Cl. Bel. Kn. 88/5 x 3
C&J 102/2 x 4
Jerk 102/2 115 - 2,2,(1+miss), 2
Cl. Pull Bel. Kn. 102/4 x 4
Back squat 110/3 130/3 150/1 170/4+miss
Came back tonight and did
Back squat 170/6 (PR)
Bench 4x6 - 155,165,175,185
Bench was pretty easy. I'll be able to so some pretty significant volume on it once I get accustomed to it. Still have to figure out the jerk though...
Good to know I'm still competitive in the squat. Still, no idea how to add deadlift into this. Actually, I don't care about deadlift, I'd rather use any extra energy on the jerk.
C&J 102/2 x 4
Jerk 102/2 115 - 2,2,(1+miss), 2
Cl. Pull Bel. Kn. 102/4 x 4
Back squat 110/3 130/3 150/1 170/4+miss
Came back tonight and did
Back squat 170/6 (PR)
Bench 4x6 - 155,165,175,185
Bench was pretty easy. I'll be able to so some pretty significant volume on it once I get accustomed to it. Still have to figure out the jerk though...
Good to know I'm still competitive in the squat. Still, no idea how to add deadlift into this. Actually, I don't care about deadlift, I'd rather use any extra energy on the jerk.
RANDOM BENCH/DEADLIFT
Went to 4-star to hang out with Brent, Dave, and Phils. Ended up doing random stuff that other people were doing.
• Bench 135x5x2, 185x5, 225x3, 245x2, 275x1, 295x1
I paused most of these, except maybe the 295? Considering I just did a meet and I had no build up to this whatsoever, I'm pretty happy with hitting 295. Especially since I totally lost my arch and tightness at the bottom and touched a few inches higher than I want to, yet still managed to muscle it up.
• Deadlift 135x5, 225x5, 275x5, talk to Dave, 135x5, 275x5, 335x5
Trying out Texas deadlift bar. Dave gave me some good tips on my lockout that I think will be helpful moving forward.
• Bench w/ chains 135x5, add manpon, 185x5, 225x5
I think I got the reps right on this. Not sure. Using chains was weird, made me feel unstable, but probably good for me.
Wednesday, May 27, 2009
Bench With My Mentors
Almost decapitated myself today in my KATANA
Bench:
295 X 2 (shirt seater)
345 X 1 (~3 board)
365 X almost broke my shit (shot the weight up too far back and it fell toward my head. thanks nathan for helping catch it)
375 X 1 (uneven extension and weight dipped slightly but I did a touch and go with it)
Gonna have to figure out this shirt soon...
Manpon Press with 140lbs of Chain:
185 X 3
225 X 3
245 X 3
255 X 2
225 X 9
Standing Overhead Press:
135 X 6
155 X 5
155 X 6
155 X 5
Side Lateral Raises
Skullcrushers
Dumbbell Shrugs
Good luck to all those MAXING on the deadlift tomorrow...I wanna see some vids.
P.S. Don't crowd the bar Greg.
Bench:
295 X 2 (shirt seater)
345 X 1 (~3 board)
365 X almost broke my shit (shot the weight up too far back and it fell toward my head. thanks nathan for helping catch it)
375 X 1 (uneven extension and weight dipped slightly but I did a touch and go with it)
Gonna have to figure out this shirt soon...
Manpon Press with 140lbs of Chain:
185 X 3
225 X 3
245 X 3
255 X 2
225 X 9
Standing Overhead Press:
135 X 6
155 X 5
155 X 6
155 X 5
Side Lateral Raises
Skullcrushers
Dumbbell Shrugs
Good luck to all those MAXING on the deadlift tomorrow...I wanna see some vids.
P.S. Don't crowd the bar Greg.
ME Lockout
Bizarre workout today. I felt like going heavy and maybe doing shirt work, but couldn't find a shirt to use.
Bench:
315 x 1 (PR)
Nathans gave me a press call so it was legit. Felt reasonable.
3-board:
365 x 1
405 x 1
425 x fail
415 x 1 (easy?)
I think I misgrooved the 425, but this was taking forever so I stopped.
Chain work:
135 + 140 chains x 5
185 + 140 chains x 5
225 + 140 chains x 5
275 + 140 chains x 5 (off manpon)
315 + 140 chains x 5 (off manpon)
455 at the top? wtf?
Standing Press:
135 x 8
155 x 5
175 x 3
155 x 8, 2 sets
These are starting to bother my right shoulder. BILL STARR LIESS.
Bench:
315 x 1 (PR)
Nathans gave me a press call so it was legit. Felt reasonable.
3-board:
365 x 1
405 x 1
425 x fail
415 x 1 (easy?)
I think I misgrooved the 425, but this was taking forever so I stopped.
Chain work:
135 + 140 chains x 5
185 + 140 chains x 5
225 + 140 chains x 5
275 + 140 chains x 5 (off manpon)
315 + 140 chains x 5 (off manpon)
455 at the top? wtf?
Standing Press:
135 x 8
155 x 5
175 x 3
155 x 8, 2 sets
These are starting to bother my right shoulder. BILL STARR LIESS.
Bench
5/27/09
Bench
215 x 5 PR
215 x 3 + 1 fail
1 Board
205 x 5
205 x 5
2 Board
215 x 4
3 Board
225 x 2, next rep touched way too high and failed
Incline Bench
135 x 8
155 x 8
145 x 8
I stopped early to test my VO2 max for Phy Sci 5.
ME Bench
2-Board: 155x3
165x3
185x3
205x3
215x1
225x1 Stopped here to kind of take it easy. Elbow seemed fine and strength felt a-ok.
3-board: 225x5, 4, 5
Chest-Supported Row: 2px5
2p+25x10x5
Rear Delt Raise: 45x10/10x3
EzBar Curl: 80x10, 5
And some light band pushdowns to finish. It seemed like my benching strength did not deteriorate while I was healing, which is a good thing. My back felt stronger on the rows today too, so that is a plus.
Jake, I will film my DE benches on Saturday and post them to the blog.
165x3
185x3
205x3
215x1
225x1 Stopped here to kind of take it easy. Elbow seemed fine and strength felt a-ok.
3-board: 225x5, 4, 5
Chest-Supported Row: 2px5
2p+25x10x5
Rear Delt Raise: 45x10/10x3
EzBar Curl: 80x10, 5
And some light band pushdowns to finish. It seemed like my benching strength did not deteriorate while I was healing, which is a good thing. My back felt stronger on the rows today too, so that is a plus.
Jake, I will film my DE benches on Saturday and post them to the blog.
Bench
I got sick yesterday and i'm still not 100% so this workout kinda sucked.
Bench (paused)
145 x 5
155 x 4
145 x 4
155 x 3
Dips
BW x 12, 10, 10, 10
Machine flyes
145 x 10
135 x 8, 8
Rope Pushdowns
110 x 10
80 x 15, 12
Bench (paused)
145 x 5
155 x 4
145 x 4
155 x 3
Dips
BW x 12, 10, 10, 10
Machine flyes
145 x 10
135 x 8, 8
Rope Pushdowns
110 x 10
80 x 15, 12
Late Night Bckr
Seated Cable Rows:
250 x 20, 16, 11
I thought this might be close to approximating Brent's Kroc rows... I got wrecked after the first set from being exhausted.
(superset)
Shrugs
315 x 30
405 x 20, 2 sets
315 x 30, 5 sets
Pull-ups
25 (chin-ups)
wide-grip x failure, 6 sets
Brent wins under same conditions :'(
Hammer curls:
(wt. x reps per arm)
75 x 8
90 x 6, 8, 7
250 x 20, 16, 11
I thought this might be close to approximating Brent's Kroc rows... I got wrecked after the first set from being exhausted.
(superset)
Shrugs
315 x 30
405 x 20, 2 sets
315 x 30, 5 sets
Pull-ups
25 (chin-ups)
wide-grip x failure, 6 sets
Brent wins under same conditions :'(
Hammer curls:
(wt. x reps per arm)
75 x 8
90 x 6, 8, 7
Tuesday, May 26, 2009
5-26
P. Sn. Bel Kn. 72/4 82/2 x 5
Snatch 78/2 88/2 x 2 100/1 102/1 105/1 100/1 102/1 105/1
Sn. Pull. Bel. Kn. 88/4 x 2 102/3 x 2 110/2 x 3
Jerk 110/2 x 2 100/2
Came back tonight and did:
Back squat 100/4 110/4 150/5 x 3
Bench 185/3 x 5 I wish this was kg
So as you can see I have added in bench. This is for two reasons. 1) So, should I feel like it, I can compete in powerlifting without looking like a total pussy, and 2) So my upper body looks like it actually has muscle. Today I took it light (although I wasn't sure how "light" this would be. I was pleasantly surprised) because I want to avoid any pec soreness while I get used to benching again. For the first weeks I'll keep it light, then I'll start looking into how Sheiko programs bench training more and turn my bench training into a watered-down Sheiko-style program. I'm not really the afraid of bench hurting my training because the jerk is my weakness, so any additional upper body strength I gain should be advantageous. Besides, some weightlifters have pretty huge benches (in the heavier weight classes at least).
Not really sure how to incorporate deadlift into all this, considering like 80% of my training is pulling as it is...
Snatch 78/2 88/2 x 2 100/1 102/1 105/1 100/1 102/1 105/1
Sn. Pull. Bel. Kn. 88/4 x 2 102/3 x 2 110/2 x 3
Jerk 110/2 x 2 100/2
Came back tonight and did:
Back squat 100/4 110/4 150/5 x 3
Bench 185/3 x 5 I wish this was kg
So as you can see I have added in bench. This is for two reasons. 1) So, should I feel like it, I can compete in powerlifting without looking like a total pussy, and 2) So my upper body looks like it actually has muscle. Today I took it light (although I wasn't sure how "light" this would be. I was pleasantly surprised) because I want to avoid any pec soreness while I get used to benching again. For the first weeks I'll keep it light, then I'll start looking into how Sheiko programs bench training more and turn my bench training into a watered-down Sheiko-style program. I'm not really the afraid of bench hurting my training because the jerk is my weakness, so any additional upper body strength I gain should be advantageous. Besides, some weightlifters have pretty huge benches (in the heavier weight classes at least).
Not really sure how to incorporate deadlift into all this, considering like 80% of my training is pulling as it is...
Week C #1
Gear:
Belt (squat + pull)
SHoulder-Stance Back Squat:
385 x 4
375 x 4
365 x 3 (man, ran out quick)
Medium-Grip Bench Press:
315 x 4
295 x 5
275 x 5
Conventional Deadlift:
466 x 2
Standing OVerhead Press:
185 x 5/5/5
This was actually pretty good considering how hectic my weekend was.
Belt (squat + pull)
SHoulder-Stance Back Squat:
385 x 4
375 x 4
365 x 3 (man, ran out quick)
Medium-Grip Bench Press:
315 x 4
295 x 5
275 x 5
Conventional Deadlift:
466 x 2
Standing OVerhead Press:
185 x 5/5/5
This was actually pretty good considering how hectic my weekend was.
ME Squat
Banded Box Squat (14" w/purples): 155x3
175x1
185x1
195x1
205x1
215x1
235x1 PR
Goodmornings: 135x5
155x5
185x5, 5, 5
Sumo SLDL: 220x10
242x10, 10
GHR Abs: BWx10
50x10, 10
Weighed 214 today. My appetite has taken a hit after my illness a couple weeks ago, but it is pretty much back. I want to weigh about 225 by the end of the quarter, so I need to get on this. The box squats were good today, and Terence said my form looked good on all of them. The GM's I took slow and focused on form. The sumo sldl felt pretty good too.
175x1
185x1
195x1
205x1
215x1
235x1 PR
Goodmornings: 135x5
155x5
185x5, 5, 5
Sumo SLDL: 220x10
242x10, 10
GHR Abs: BWx10
50x10, 10
Weighed 214 today. My appetite has taken a hit after my illness a couple weeks ago, but it is pretty much back. I want to weigh about 225 by the end of the quarter, so I need to get on this. The box squats were good today, and Terence said my form looked good on all of them. The GM's I took slow and focused on form. The sumo sldl felt pretty good too.
Monday, May 25, 2009
Squat Trening
Squat:
424 X 3 (straps down w/knee wraps)
Front Squat:
185 X 7
225 X 5
265 X 4
275 X 3
Wrapped knees lightly.
Calves on Leg Press
Hamstring Curls
Chain Drag Around Block:
X 1 backwards
X 1 forwards
424 X 3 (straps down w/knee wraps)
Front Squat:
185 X 7
225 X 5
265 X 4
275 X 3
Wrapped knees lightly.
Calves on Leg Press
Hamstring Curls
Chain Drag Around Block:
X 1 backwards
X 1 forwards
Squat
Squat:
275 x 8
315 x 5
335 x 5
355 x 5
375 x 5
All of these felt pretty solid and form was much better than last week. I was planning to try 405, but my right hamstring felt a little tender and I want to make sure that heals up.
Hang Cleans:
Did a few full cleans, but too much on the hamstring. Switched to hang clean
145 x 5
155 x 5
165 x 5, 2 sets
At this point the gym got crazy busy because it was closing in an hour, so we did whatever we could.
Superset of adductors, leg extensions, calf extensions. Finished with bridges.
275 x 8
315 x 5
335 x 5
355 x 5
375 x 5
All of these felt pretty solid and form was much better than last week. I was planning to try 405, but my right hamstring felt a little tender and I want to make sure that heals up.
Hang Cleans:
Did a few full cleans, but too much on the hamstring. Switched to hang clean
145 x 5
155 x 5
165 x 5, 2 sets
At this point the gym got crazy busy because it was closing in an hour, so we did whatever we could.
Superset of adductors, leg extensions, calf extensions. Finished with bridges.
Squats
5/25/09
Squats
185 x 5
185 x5
195 x 5
205 x 5
Power Cleans
139 x 5
149 x 4
149 x 5
Calves superset Leg Extensions
Ab Bridges
MEET REPORT
Today was a lesson in meet preparation.
• Making weight Success. Weight: 198.
...Or 190? I was a few lbs under but the scale was heavy, so I came in at 198.2-ish. But the meet director misread the scale and put me down as 190, so that was my official weight. Go figure.
• Gaining it back
This went fairly well. I drank a gallon of water and a gatorade immediately after weigh in, then proceeded to eat/drink myself through the rest of the day. Went to all-you-can-eat Korean BBQ for dinner, which was awesome. I felt pretty good, although maybe not 100%.
• Day of the meet
Hot and sunny, as expected. This was a little draining but I felt decent in terms of tiredness through warm ups. My left hip had been bothering me all week long, so it was a little distracting, but I don't think it was a significant factor.
The suit fit tight, but I wasn't feeling the blood pressure rush to my head. So I'm not sure what that says about my hydration/body weight.
My flight was 18 lifters, which wasn't optimal, but I don't think it was a big factor.
• Warm ups 135x5, 225x4, 315x3, 385x2, add suit, 425x2, 475x2, 520x1
These felt great. Some coach that we were warming up with was using me as an example of good form for his lifter. :) Jake said that my upper back was rounding on the first rep for 425 and 475, but I corrected this on 520 and smoked it. I was feeling really good.
• First attempt 562 (255 kg) x miss
...And then we switched to a real deadlift bar on the platform. After this miss, I knew I was in a lot of trouble. The deadlift bar is much longer and I think a little thinner, and this means that it flexes a TON. You first pull for a little while and then it finally comes off the floor. If you aren't prepared for the rebound, it then proceeds to wobble around a lot and eventually you drop it.
• Second attempt 562 (255 kg) x 1
Managed to change technique to account for the flex in the bar, but there was still a point where the bar whiplashed and it messed me up. Spectators said it looked easy, but through the mid point it felt quite difficult. Basically, I had to pull very slowly off the ground until it came up and use the rebound to explode. I only half did this, but it wasn't how I'd been training so it felt pretty bad.
• Third attempt 603 (273.5 kg) x miss
Wasn't much hope for this. I got it off the ground but not much more than that. Changing to a slow pull off the floor totally killed my set up for the rest of the lift, and I wasn't even close to locking it out. I'd say I got it just a few inches off the ground. I also was only half mentally engaged for the lift --- missing the opener and feeling awkward with the second really messed with my head.
• Recap
I need to find some way to train with the equipment that will be there on meet day. Or at least account for it in my attempts (lower them). Does the Gold's at Fenway have a deadlift bar?
Today was my first 2 misses (where I was actually mentally engaged and prepared) in a very long time (since I started Sheiko). It wasn't a pleasant experience, but it was clear immediately that I was ill-prepared for the meet and there wasn't much I could do about it.
Based on warm ups, I think if I had been able to stick with a stiff bar like I'm used to, I would have got this weight. But it wasn't in the cards today. This is pretty clear to me considering I made 570 my bitch a few weeks ago in training, but failed 562 today.
Thanks to Brent, Jake, and Dean for helping me warm up and helping with the attempts. And thanks to Dee, Ita, Alex, etc. for coming out to watch.
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