LAST TWO WORKOUTS

▼ 1. 7/9/09 - Thu - CARDIO

Time: 0:30. Weight: 218 (after gym).

  Showed up late, but I called in favors to get to stay an extra 15 mins and finish up my cardio.

• Cardio - bike 30 mins

▼ 2. 7/8/09 - Wed- SHEIKO #11

Weight: ??. Time: 2:30.

  Good day. Talked to a powerlifter there named Carlos. He recently did Sheiko and had some tips for me, although I've been doing Sheiko long enough now that I don't know if I will follow his advice, we'll see. He competes single-ply (albeit in the APF) at 181. He is going for 650/500/600 in October. I'll update everyone on how he does.

• Sled drag 90 + sled x 2 trips, 180 + sled x 2 trips

This was fun and woke me up. I think I will keep this up.

• Deadlift to knees 135x5x4, 225x3, 275x5 (50), 335x4x2 (60), 385x4x4 (70)

No belt, felt good.

• Bench 165x5 (55), 195x5 (65), 215x5x4 (70)

• Dumbell bench 50x10x5

Carlos said that it is better to use banded flies instead of dumbell flies/dumbell bench to help with tightening of the pec/front delt region. He said this was a big problem for him doing Sheiko after one cycle. I haven't had to deal with this, but I might mix that exercise in anyway to stretch that area.

• Deadlift 275x4 (50), 335x4 (60), 385x3x2 (70), 415x3x5 (75)

Belt last set just for practice, felt good. Some guy complimented me on my 'nice pull.''

• Lunges 135x5x5

7-9

P. Sn. 77/2 x 4
C&J 95/1+2 105/1 x 4
Jerk 105/2 117/1 x 2 117-miss, miss I got really tired for some reason...
Clean pull 132/2 This felt really heavy so I canned the rest.

PM
My balls grew back and I got:
Jerk 105/1 110/1 120/1 x 3

Bench 135/3 155/3 185/3 210/2 225/2 235/1 x 3
Yes, this is 90% the week before the meet. I figure since bench is kinda like the snatch of powerlifting I could go heavy close to the meet. I also had never lifted more than 225 with a pause and I wanted to see how it would feel. Not that bad.

Squat 125/4 142/4 x 3
Bench 155/3 185/3 195/3 x 3

Rare, very good T-Nation Article

http://www.tmuscle.com/free_online_article/sports_body_training_performance/combat_psychology_and_sports_performance

Favorite quotation:

"This is why repetitions are so crucial in learning a motor skill. More repetitions equal more associations and a more strongly ingrained motor pattern. "

Do more volume!

RE Bench

Bench:
1 second self count
275 x 5
285 x 4 + 1 fail (half way)
285 x 4

Shoulder feeling 95%, which is encouraging.

Close-grip pin presses:
pins 3" off chest.
225 x 5
235 x 5
245 x 3
185 x 10
185 x 9.9 (fail at top)

These were harder than expected. the pin range was right at my weak point, so I think it was beneficial though. Went higher reps for the last two to try building more muscle for that part.

Finished with a military press machine (no other option due to business), cable triceps, GHR abs and bodyweight dips til failure (recovery)

Bench Trening

Carpet Press:
(got 2 doormats, rolled them up and duct taped them together)
225 X 3
275 X 3
295 X 2
295 X 2
285 X 3

Floor Press:
225 X 5
265 X 5
245 X 9

Seated Dumbbell Shoulder Press
Floor Skullcrushers
Rolling Dumbbell Extensions
Side Lateral Raises

Sheiko Week 1 Day 3

This workout was looong. It took a little over 2 hours but I guess I have to get used to this.
Deadlift
warmup
185 x 3
225 x 5, 5
260 x 3, 3
275 x 3, 3, 3

Bench
warmup
105 x 5
125 x 5
135 x 4, 4, 4, 4

Dips
BW x 5 x 8

Deadlift from knees
The blocks I used set the bar up about 1/2 an inch below my knee caps. Not sure if this is the right height to pull from.
185 x 3
225 x 4, 4
260 x 3, 3
295 x 3, 3, 3 - belted the last set; I felt my lower back rounding on the last 2 sets. I was consciously thinking about keeping an arch but my lower back was so tired by this time that I couldn't.

Nathan, does this mean the max I'm using is too high? Or will my lower back strength gradually develop throughout the program?

Lunges
95 x 5 (per leg)
115 x 4 x 5

7/6, 7/7

Monday:

1st day switching to sheiko, jumping in at week 6.

OLY:
Warmup
p. Snatch: 75x4x3
P.Clean + Jerk: 105x2 (just clean), x4x3

Torqued my back on the last one, needed to concentrate to not round my back during the first pull. Got me frustrated and off for the rest of the day.

SQUAT:
45x8, 95x5, 115x4x2, 135x3, 155x2, , 155x2x4

The thinner belts available at tps work so much better for me than the ridiculously wide PL belt I got for cheap. That one is so wide it hits my hips and ribs and prevents proper cinching around my waist.

BENCH:
45x5, 65x5, 75x4, 85x3x2, 100x2x6

DB bench: 25sx10x5

SQUAT:
105x3, 125x3, 145x3x4

Pushups on rings && glute-ham raise:
10x5, 10x5


Tuesday:

Practice cancelled due to rain.

Touch Rugby: 45mins.

Sprint training: ~35 mins
Jog ~150m, Sprint ~50m, x5
Sprint 50m, walk back to start, x10

Considering we usually do sprint training over 20m, this was hard to adapt to, but did it. Better in the long run.
Tournament on Saturday.

LAST TWO WORKOUTS

▼ 1. 7/7/09 - Tue - CARDIO/FLEXIBILITY

Weight: ?? Time 1:00

• Cardio - bike 130 bpm x 30 mins

I was trying to be a little more intense, but my heart rate capped at 130 bpm. Oh well.

• Flexibility - calves, adductor on leg press, hamstrings, seated groin, seated glute

▼ 2. 7/6/09 - Mon - SHEIKO #10

Weight: ?? Time: 2:45.

  Came into this workout with extremely sore glutes/IT band from taking the whole weekend off. Sometimes my hips really tighten up with some time off. I don't really know why. But it was a good day, I think I figured some stuff out.

• Squat 45x10x2, 135x5x3, bw lungesx15x3, 225x5 (50), 275x4x2 (60), 

315x3x2 (70), 365x2x5 (80)

These didn't feel great, but observers said they looked fine (for the most part). They just felt difficult.

• Bench 45x10, 155x5 (50), 185x4 (60), 2153x2 (70), 245x2x6 (80)

• Dumbell bench 50x10x5

• Dips bwx8x5

• Squat 245x3 (55), 295x3 (65), 335x3x4 (75), 135x5x3, bw lungesx15x3

On these sets, I tried relaxing the arch and just squatting with a straight (but not super-arched) back. It felt much better -- more like how I was squatting before that felt so great. I'm going to stick with this.

• Good mornings IN THE MONOLIFT! 135x5x5

INTENSE!!!!1!!11!!!111!!

Second half of squats + back

Box Squats:
275 x 8
295 x 8
315 x 8
335 x 8

Kept these a little light, to prevent exhaustion in the lower back. Also, I'm going to start doing all of my auxilliary squatting with no belt, to improve core strength. I figure it's about time.

Cleans:

155 x 5
185 x 5
205 x 5

No spin bar makes these hard.

Did a bunch of rows, close-grip pull downs and pull ups and leg raises.

7-4,5,6,7

The 4th of July weekend travel home I planned screwed up my workout schedule, forcing me to work out 4 days in a row. Very exciting.

7-4

Snatch 77/2 88/2 97/1 102/1 107/1 112-miss x 2 97/1 112-miss

7-5
Finished up the stuff I was supposed to do on 7-4:

Sn Pull 112/2 x 4
P. Cl. + Pu. J. 95/1+3 x 5
Bench 135/3 155/3 185/3 x 2 195/2 x 2 210/2 x 2 225/2 x 3 205/3 x 2 195/3 x 2
I think I made this pyramid up all by myself. Yay.
Squat 115/3 152/4 x 3


7-6
AM
P. sn. 77/2 x 2 88/1 x 2
C&J 100/1 x 2 112/1 x 2 117/1 120/1
Jerk 100/2 x 2 105/2 x 2 112/1 x 2 these were all VERY hard.
Cl. Pull 120/2 x 4
Deadlift 130/3 140/3 x 3

PM
Bench 135/3 155/3 185/3 210/2 x 3
Squat 125/4 165/4 x 4
Bench 185/4 x 4

7-7
This day was supposed to be easy. It wasn't.
P. Sn. 77/2 x 4
Sn. 77/2 88/2 x 5 missed one on the second set
Sn. Pull 100/3 110/2 x 5
P. Cl. + Pu. Jerk 95/1+2 x 5
Back squat 115/3 x 4
Bench 135/10 155/8 185/5 x 2 Made this one up myself too. I was too tired to do more...

Went home and took a 3.5 hour nap. I am so happy I get tomorrow off.

Half of a squat workout

First day at the new gym near Microsoft. The gym is more of a complex, featuring a range of services from physical therapy, to a full blown spa, to a giant free weight section. The easily have 2X the equipment of Wooden. However, no specialty bars, chains, bands, etc. The people there were nice but not serious. I get a free week but I may not stick around that long.

Squat:
405 x 5
425 x 5
445 x 5

I got a crazy pain / headache after my second set. Form felt 80%; it may be due to the week off, but I'm still don't feel consistent in my descent ever since I switched form. I really need to get those heeled shoes, as I think they help me sit back much better with my more upright stance.

Box Squat:
225 x 8
275 x 8
295 x 8

The headache switched into migraine mode and I started feeling very nauseous. Rather than boot all over in a new gym, I left. I may try to finish a part of this work out tomorrow.

Squat Trening

Squat:
275 X 5
275 X 5
315 X 3 (3 sets)

High Bar, Close Stance Squat:
225 X 5
275 X 5
315 X 3
Did these in order to improve quad strength.

SS Bar Box Squats w/blue bands:
135 X 2 (2 sets)
155 X 2 (2 sets)
185 X 2

Hamstring Curls
Calves
Abs
BICEPS

Squat Trening

Squat:
275 X 5
275 X 5
315 X 3 (3 sets)

High Bar, Close Stance Squat:
225 X 5
275 X 5
315 X 3
Did these in order to improve quad strength.

SS Bar Box Squats w/blue bands:
135 X 2 (2 sets)
155 X 2 (2 sets)
185 X 2

Hamstring Curls
Calves
Abs
BICEPS

Sheiko Week 1 Day 1

Bench
105 x 4
115 x 3
135 x 3
145 x 3, 3, 3, 3

Squat
125 x 5 -groin felt tight here but it loosened up on the following sets
150 x 5
175 x 5, 5, 5, 5

Bench
105 x 4 -one of my hip muscles started cramping on this set (probably from the squats?) but I stretched it out a little and it went away afterwards
125 x 4, 4
135 x 4, 4, 4, 4

Dumbbell flies
20s x 5 x 10

Good mornings
115 x 5 x 5 -finally starting to feel these in my hamstrings

7/2, 7/3

Thursday:

Warmup lap, stretching.
Touch Rugby: ~1 hour

More people, less crazy sprinting than last time, but still good. One try for me. Got kicked off the astroturf by frisbee douches, then kicked off the field turf by facilities.


Friday:

OLY:
Warmup
P. Snatches: 75x4x3
P. Clean + Jerk: 105x4x3

First rep of each set of snatches was awesome, and all the rest were shit.
Jerks are still too far forward, definitely feeling it in my shoulders.

DEADLIFT:
135x5, 185x3, 205x3?, 225x1, 235x1, 245x1, 255x1, 265xFAIL

Got the 265 up to mid-thigh, but my back was rounded and couldn't lock out. Since that's my previous 1RM anyway (after 10 days of not lifting at all), I'm satisfied. Should start using a belt. Maybe.

BENCH:
45x5, 65x5, 85x5, 90x5x5

Rene lectured me about leg drive, so I gave it a go. Still not really sure how to use it to my advantage, but it does cue you to get the entire body tight on the press up.

DEADLIFT:
135x3, 185x3, 185x3x4(with straps)

My hands were just brutalized at this point, so straps went on.


Switching to sheiko for the rest of the summer up to the meet. Aiming for 190/125/265, probably 132, just because I don't want to cut weight a week before rugby season starts.

LAST TWO WORKOUTS

▼ 1. 7/3/09 - Fri - SHEIKO #9

Weight: Unknown. Time: 2:30.

  Today the Z-center was closed, so a lot of the lifting crew showed up at TPS. This was good because I got to get advice from Rene, who has seen me squat basically since I came to MIT.

• Bench 150x6 (50), 185x5 (60), 215x4x2 (70), 225x3x2 (75), 245x2x2 (80), 

255x1x2 (85), 245x2x2 (80), 225x3x2 (75), 195x5 (65), 165x7 (55)

• Dumbell bench 50x10x5

• Squat 135x5x3, bw lungesx15x2, 225x5 (50), 275x4x2 (60), 315x3x2 (70), 

345x3x5 (75)

Rene basically said that my form was all over the place, which is what it has felt like since I started this cycle. I was supposedly leaning very far forward and falling into a good morning at the bottom. My last 3 sets were belted and the last one apparently looked the best. This was the one that I sat back without crashing -- the 'new form' I was going for. So I'm going to stick with this and belt it for the rest of the cycle and hope for the best.

• Dips BWx8x5

• Yoke bar good mornings 135x5x5

Again, this weight is wrong.

• 2. 7/2/09 - Thu - CARDIO/FLEXIBILITY

I know I did cardio and flexibility stuff today, but I honestly don't remember what happened.

Bench Trening

I went to USPF Nationals on Friday and Saturday. It was the shit.
Narrow Grip Bench:
185 X 4
225 X 4
245 X 4
265 X 4
275 X 3
275 X 4
245 X 6
205 X 10

Incline Dumbbell Press:
70s X 10
80s X 10
90s X 8 (weighed them, they're actually 95s)
65s X 15

Shrugs
Seated Dumbbell Presses
Band Pull Aparts
Skullcrushers
Pushdowns
Abs

Konstantinovs

More insane deadlifting.

Sheiko Conditioning Week Day 5

Bench
95 x 5
115 x 4, 4
135 x 3, 3, 3

Flat dumbbell flies
20s x 10, 10, 10

Squat
125 x 5
150 x 4, 4
175 x 3, 3, 3

Dips
BW x 8, 8, 8

Good mornings
115 x 5, 5, 5

7-2

P. Sn. 77/3 x 3
C&J 92/1+2 105/1 x 4
Jerk 105/2 x 4
Cl. Pull Bel. Kn. 92/4 105/3 120/2 x 2
B. Sq. 115/3 x 4
Bench 135/3 155/3 175/3 x 2 185/2 x 4 195/2 x 4
Loaded the bar wrong, which is why there are so many sets. I just added the extra weight and did them over. Still easy though.

7/1/09

Oly:
high pulls, hang snatch: 45x10
P. Snatch: 65x4, 75x4x3
P. Clean and Jerk: 105x4x3

Jerks were bothering my shoulder today for some reason.

Bench:
45x6, 65x6, 85x5, 95x3, 105x1, 115x1, 125xFAIL, 120xFAIL

Hurr. So close to benching BW. If I had just done 120 first, I would have made that. Nathans thinks I should try more heavy sets (of 3, 1) at less than max, so I can train my heavy form for the real maxes more. I think I agree. My strength endurance is way better than just raw strength at this point.

Box Squat:
45x5, 95x5, 135x5x3, 95x5, 135x2

Murph gave me some tips for these, which basically amounted to sitting back as far as possible, such that my shins are behind parallel when sitting, so that the glutes and hips are fired to get back up, instead of quads as much. Definitely felt it after adjusting form.

Bench:
45x5, 65x5, 85x5, 90x5x5

Changed form a little so that I was touching an inch or so higher and just getting everything tighter. my bad shoulder was having trouble in the last two reps, with more of the load being on shoulders, but everything else felt really good.

Glute-ham raise &&* DB flies:
BWx10x4
20sx10x4

DB flies hurt my shoulder, so only light weight. No cable racks for cable flies at TPS.


Despite missing 125 on bench, I was in a very bouncy mood after leaving for some reason, in contrast to my exhausted and wrecked state on monday.

*Superset

California State Games

Who's competing and how exactly do you sign up?

SHEIKO #8

Weight: 215. Time: 2:00. Weight after the gym was 224!!!

  Today went pretty well. Everything felt good. Afterwards I'm still feeling fucked up, though.

• Deadlift 135x5x3, 225x5, 275x5 (50), 335x5x3 (60), 385x4x2 (70), 415x3x4 (75)

Felt good. Belted last 2 sets, but it really didn't feel any different. I think I may be learning how to pull more gradually off the floor again.

• Bench 165x5 (55), 195x5 (65), 215x4x5 (70)

Murph (owner of TPS) said my ass was off by a couple inches on the last bench. I think this is a big of an exaggerration, but regardless if that's how it appeared to him, then I need to do something about this.

• Dips BWx8x5

• Deadlift off boxes 275x5 (50), 335x5x2 (60), 385x4x2 (70), 445x3x4 (80)

• Lunges 135x5x5

Max day

Squat
warmup
(belt on)
245 x 1
265 x fail
This was disappointing but I probably shouldn't complain since I haven't been squatting much this past month.

Bench (paused)
warmup
190 x 1 - This rep was really slow. I stalled at my usual sticking point about 3-4 inches off the chest but somehow I got it up.

Deadlift
I was really tired by this time so I wasn't expecting much.
warmup
(belt on)
335 x 1
365 x 1 - rounded lower back aka bad form
385 x fail - not even close, failed at the shins.

I probably could've stuck with my numbers from before but now at least I'm sure that they're the right maxes: 250 squat, 190 bench, 370 deadlift

7-1

AM

P. Cl. + Jerk 85/3+1 100/2+1 x 3

Jerk 105/2 117 - miss, miss Thought I was too tired to continue, then I decided to stop being a pussy:

Jerk 110/1 x 2 115/1 117/1 x 3 120/1 122/1 Never has this been more about me moving around the bar rather than moving the bar itself.

Sn. Pull 100/2 x 6

PM

Squat 125/3 152/4 x 4

Bench 135/3 155/3 185/3 x 2 210/2 x 5

6-27, 6-29

6-27
Snatch 77/3 88/2 x 2 100/1 x 5
Jerk 92/2 105/2 117/1 x 3 120/1 x 2 100/2 x 2
Sn. Pull. Bel. Kn. 100/2 x 4
Sn. pull 110/2 x 4
B. Sq. 95/4 105/4 152/5 x 3



6-29
Clean and Jerk 92/2+1 105/1 x 2 117/1 125/1 132/1 - miss Almost got it, no caffeine this morning and I wasn't nearly as pumped as I was for doing it the first time. Also, I haven't been feeling that great from all the high intensity lifts. Overall I feel pretty good.

Jerk 95/3 x 3 Really hard.

Clean Pull 132/2 x 3
Deadlift 150/2 x 3 Hook grip

PM
Bench 135/3 155/3 185/3 x 2 210/3 x 5
Squat 115/4 135/5 x 4
Bench 185/4 x 4

6/29/09

OLY:
p. Snatch: 65x5,5,6
P. clean and Jerk: 95x4, 105x4x3

Snatch form needs work, I've been neglecting the warmups. Also need to add at least 10 lbs.

SQUAT:
45x8, 65x5, 85x5, 95x3?, 115x3, 135x1, 145x1, 155x1, 165x1, 175x1, 185x1, 190xFAIL

New (legitimate) 1RM. Hit depth solidly with 185 and ground it out. If I had done 190 instead, I probably would have gotten it, but was too burned out for that attempt.

Concentrated more on keeping weight on the outside of my left foot as well as right, right feels more solid that way, also keeping tight shoulders and arched back and good deep breath before each rep. Still need to teach myself to use the rebound at the bottom of the squat, I can sort of do it on lighter reps.

BENCH:
45x8, 65x5, 85x5, 90x5x5

Got lazy on the last set, but everything else felt way better than wednesday.

SQUAT:
135x5x5

Quick, solid. Some stretching in between sets. Tried to get that explosion going. Definitely feeling wiped by the end.

PUSHUPS ON RINGS:
10x4

Worked my core more than my arms/shoulders (supposed to be bench assist), but that's fine. The buckles to adjust the length of the straps were digging into my triceps on every rep, so now I have nice big bruises on each arm.

LAST THREE DAYS

▼ 1. 6/30/09 - Tue - CARDIO/FLEXIBILITY

Weight: 219 (after gym). Time: 0:45. 

  Almost didn't go today. Very tired.

• Cardio - bike 20 mins

• Flexibility - gastroc, soleus, adductor on leg press, seated groin, IT band

▼ 2. 6/29/09 - Mon - SHEIKO #7

Weight: 216. Time: 2:30.

  Had a big meal before the gym. It made the first bench feel a little weird, but I think it helped a lot on the last sets of squats because the belt was snug. Overall, a decent day, but I really wish my squat would feel better.

• Bench 155x5 (50), 185x4 (60), 215x3x2 (70), 230x3x4 (75)

• Squat 55x10x2, 145x5x3, lungesx15x3, 235x5 (50), 285x5x2 (60), 325x5x5 

(70), 155x5x2, lungesx15x3

Used PL bar again that weighs 55 lbs. Pretended it was 45 though for my sets, so everything is 10 lbs heavier. In retrospect, this was stupid considering my squat hasn't been feeling great lately. I tried a few things on these sets. No knee sleeve/wrap, by the way ... knees felt solid for some reason.

Set 1: Tried to use 'old form' of faster decent. Didn't feel that great, but not terrible.

Set 2: Tried 'new form.' Sat back further, tried a slightly slower descent, weight on the outside of the foot. This felt slightly worse. I just feel slower without the rebound from the bottom.

Set 3: Back to form from set 1. Felt a little worse because I was tired.

Set 4: Add belt. Felt MUCH better. Used same form as sets 1 & 3.

Set 5: Add belt. Use form kind of like set 2. This also felt good. So, I think the belt is making a bigger difference than my form.

  Conclusion: I'm going to try to slowly incorporate a more controlled descent and change where my weight is placed while keeping rebound. Also, based on experience from my next group of benching, I'm going to try to keep everything much tighter. I really need to isolate what is making my squat feel worse.

• Bench 165x5 (55), 195x4x2 (65), 215x4x5 (70)

Like usual lately, my last sets of bench are feeling amazing. I think it is because I get everything super tight and it just feels like a board press. I need to do this on all of my reps. Also, benching hurts my knee more than squatting because of the isometric tension. Go figure.

• Dumbell bench 50x10x5

• Yoke bar good mornings off pins 135x5x5

More fun. Not sure what the bar weighs -- I'll call it 45 even though its more like 85 probably.

▼ 3. 6/28/09 - Sun - CARDIO/FLEXIBILITY

I don't really remember what happened today -- but it isn't important.

• Cardio - bike 25 mins

• Stretching - usual?

the results of my TRENING

A.A.U. North American Powerlifting Meet

Squat
1st attempt: 474 (3 whites)
2nd attempt: 501 (3 whites)
3rd attempt: 535 (3 whites, WR)
4th attempt: 540 (3 whites, upped my WR)


Bench
1st attempt: 352 (2 whites, WR)
2nd attempt: 369 (3 whites, upped my WR)
3rd attempt: 385 (3 reds)


Deadlift
1st attempt: 501 (3 whites)
2nd attempt: 534 (3 whites, WR)
3rd attempt: 562 (3 reds)


1443 Total (WR)
4 A.A.U. World Records for 165lb (20-24yr) division

Sheiko Conditioning Week Day 1

Bench (all reps paused from now on)
95 x 5
115 x 4, 4
135 x 3, 3, 3

Squat
125 x 5
150 x 4, 4
175 x 3, 3, 3

Flat dumbbell flies
20s x 10, 10, 10

Good mornings
95 x 5
115 x 5
135 x 5

6/24, 6/25

6/24/09

OLY:
P. Snatch: 65x6x3
P.Clean + Jerk: 95x4x3

No misses!

BENCH:
45x8, 65x5, 75x3?, 85x1, 95x1, 105x1, 115x1, 125xFAILx2

Tried for a 1RM, but I was still stiff and hurting from the other day and was not feeling strong at all. The 115 felt rough, and I did a solid 3RM with that the other day. Harumph. Need to not break myself the workout before 1RM's.

BOX SQUAT:
45x8, 95x5, 135x5x5

Cool. Never did these before. Focused on exploding upwards off the box/out of the hole, and keeping knees out and everything tight.

BENCH:
65x5, 85x5x5

Even this felt non-trivial today. Terrible.

Ran out of time for Bench Assist and DL assist.

CATCH AND THROW:
18lb MB
20? I don't think I was leaning back enough.

SCRUMHALF PASSES:
18lb medicine ball I think.

10x3xeach side


6/25/09

CARDIO:
30 mins on elliptical
Not very fast since I was paying attention to michael jackson coverage instead of fast music.

CORE:
Hanging leg, bicycle crunches, v-ups, with 10lb ball?
Sets of 20, except for v-ups, sets of 15.

Stretch, including backbend for shoulders. Oh god, I need to stretch more.

SHEIKO #6

Weight: ?? Time: 1:40-ish.

  Came in today feeling tired (Dee was leaving town early) and with extremely sore glutes from lunges (?) on Wed. This was a tough week.

• Squats 55x5x2, 145x5x4, bodyweight lunges x15x3, 235x4 (50), 285x3 (60), 

315x3x2 (70), 360x3x5 (80)

Belt and APT knee wraps. Keeping the warm-up/cool-down plan, it seems to be working. 

  The first set at 360 was actually 350. I was using a Texas PL bar and it weighs 55 lbs which kept messing with my mental calculations of the weight. The last set of 360 was quite slow. I feel like my squat has been off the last two weeks (aka, the whole cycle). Maybe this is due to jumping in at week three, maybe due to switching knee sleeves, maybe due to form. I'm not sure.

• Bench 155x5 (50), 185x5 (60), 215x5x4 (70)

This felt really good though. Especially my last set of bench has been amazing lately. I think by that dial in the setup and it feels like a 3-board.

• Dumbell bench 50x10x5

• Dips BWx8x5

• Cambered bar good mornings 135x5x5

Supposed to be normal good mornings but I had fun. Not sure of the weight of the bar, but who cares -- it was really light. Using the cambered bar actually felt earlier. Maybe it was just too light to really tell though.

Deadlift

Deadlift
550 x 8

Felt easy, which was nice. This was probably due to the lighter squat day on Monday.

Tried doing good mornings by my shoulder still hurts from Thursday. I woke up Thursday night with a lot of pain. Vitamin-I seems to help and it's starting to feel better, but it's not to the point where I can put a bar on my back pain free.

Finished with hamstring curls, abductors, hyperextensions, pull ups, macine rows and abs

Workouts & Smokeshows

GOOD LUCK TO BRENT..

do work this weekend.

i heard big numbers will be involved.
..i'm sure USPowerlifting Magazine will have photo coverage of this star ucla representative

also: this was kinda interesting... on the clip's new draft pick & workouts/etc

Light Deadlifts

Deadlift
205 x 3
225 x 3, 3, 3

LAST TWO WORKOUTS

▼ 1. 6/25/09 - Thu - CARDIO/FLEXIBILITY

Time: 1:30.

• Cardio - bike 30 mins

Watched about Michael Jackson's death.  :(

• Flexibility - gastroc, adductor on leg press, hamstrings, seated groin, hip flexors, IT band

The IT band stretch *killed* me because of lunges yesterday.

▼ 2. 6/24/09 - Wed - SHEIKO #5

Weight: ??. Time: 2:30. 

  Today is my heaviest day of the cycle usually, at least in terms of how it feels. The bench is never too hard, but the deadlift reps usually get me. Today, I got all the reps but they didn't feel super easy. I suppose this is to be expected. I think I need to get my eating and sleeping consistent if I want to make it through this cycle well. Today was the first day all cycle that I really felt I had energy in the gym.

• Bench 150x3 (50), 185x3 (60), 215x3 (70), 245x3x2 (80), 260x2x3 (85)

• Deadlift 135x5x4, 225x4, 275x3 (50), 335x3 (60), 385x2x2 (70), 440x3x2 (80), 

470x2x2 (85)

• Bench 165x5 (55), 195x5 (65), 225x4x3 (75)

• Dumbell bench 55x10x5

• Lunges 135x5x5

These killed me for some reason and left me with *super* sore glutes the next day.

6-25

Power snatch 77/3 88/1 x 3

Power clean + pu. J. 92/1+2 105/1+2 x 4 these were pretty hard

Clean pull above knee 120/3 x 3

Deadlift 130/3 140/2 150/2 x 2 160/2 x 2 Hook grip. Easy.
Also, I'm using an Eleiko bar, which has a lot of bend to it. Never having used one I have no idea how it compares to an actual deadlift bar, but I can feel myself pull the slack out before the lift begins.

Bench 135/3 155/3 185/3 x 2 210/2 x 3 220/1 x 3

ME Bench (or: I can has second Katana too nau?)

Dave from 4-star brought in his used 44" Katana. I tried that on and it fits great. It's amazing what cramming a 220 into a shirt will do for stretching it out.

Bench:
315 x 3 @ 3 board
365 x 1
385 x fail
385 x 1

I feel like I get more pop out of my own shirt right off the chest, but then it dies. Dave's shirt has less pop but lasts higher since the shirt is a little smaller. He's loaning it to me for a bit to train in since he has moved on to bigger and better weight classes.

DB Bench:
100s x 8
105s x 8
110s x 6
115s x 5

Close-grip Bench:
225 x 5, 5, 4 + FAIL
205 x 5

Finished with band tricep extensions. I still really love how these feel. My elbow soreness went away for a few days after I did them, so I'm convinced they're doing some good in that area. My right shoulder still feels a little discomfort, which is undoubtedly due to all the heavy benching. I have next week off and don't plan to go this heavy again for a while, so I'm hoping the rest does it good.

6-24

AM

Snatch 77/2 88/2 x 3

Jerk 105/2 x 4

Sn. pull bel. kn. 100/3 x 3

Jerk 92/3 x 3
This was actually harder than it should've been. I'm sore from yesterday's workout, hard stretching yesterday, and tired from drinking and staying up late last night.

PM
Bench 135/3 155/3 185/3 x 2 210/3 x 2 225/2 x 3
This would've been easy but I paused every rep. The pause really makes it harder...

B. Squat 102/4 115/4 x 3

BTN Press 55/3 x 3

Squat/Bench

I'm getting over the flu or a bad cold or something so today's and Friday's workout won't be that intense. Additionally, I'll be starting Sheiko program #29 on Monday so my training days can be Monday, Wednesday, and Friday.

Bench
125 x 5, 5, 5, 5, 5

Squat
165 x 5, 5, 5, 5

Kneeling abs
80 x 15
87.5 x 12, 12, 12

I think my conditioning is kind of bad since I didn't lift during finals week and I missed this past week, so hopefully I don't die from doing the Sheiko program.

6/22/09

OLY:

P. snatch: 65x6x3
P. clean + jerk: 95x4x2, 95x3+fail

Almost 45kg. Looks like my fears about my jerk limiting me are unfounded.

SQUAT:
45x8, 95x5, 135x3, 155x3, 165x3, 175x1+FAIL

Meh. I've done 165x4x4 in the past, so this hardly feels like a real 3RM. I don't like doing RM first thing, for some reason.

INCLINE BENCH:
45x8, 65x5, 75x5x2, 85x5x5

Good. Non trivial, but still easy enough for sets across. Wee.

DIPS:
BWx8x2, BWx6x2

Definitely need more practice with these. Also considering pushups on rings as bench assist, because they're fun.

SQUAT:
95x5, 135x5x5

The last two sets were non-trivial, but solid. I want my squat strength back, damnit.

GLUT-HAM RAISES:
BWx10x4

More reps need to be done. Trivial.


Stretch, foam roll lower back, it band.


There were some strong ladies doing box squats with 200+lbs, one for a set of 6, the other on a very high box for one rep before fail. Hurr. Must outlift all wimmens.

LAST TWO WORKOUTS

▼ 1. 6/23/09 - Tue - CARDIO/FLEXIBILITY

• Cardio - bike 130 bpm x 25 mins

• Flexibility - gastroc on leg press, adductor magnus on leg press, hamstrings, seated groin, 

hip flexors, glutes

▼ 2. 6/22/09 - Mon - SHEIKO #4

Weight: 211. Time: 2:30. Not sure what happened with this weight -- I didn't eat much the night before and I was a little dehydrated, I guess. Didn't eat anything all day before this work out either, felt pretty weak because of that even though I was finally well rested.

• Squat warm-up: 45x5, 135x5x4, BW lunges x15x4, 225x4 (50), 275x3 (60), 

315x3x2 (70), 365x3 (80), 385x2x2 (85)

Belted essentially everything. Used new APT knee sleeves. They felt great, gave very little support, etc. Exactly what I need.

  I tried to use the same form as last time to keep knees feeling good -- toes only slightly pointing out, weight on heels, pushing feet out. I think this might be a good form to keep in the long run, but it changes my form and makes the squats feel much harder. 385x2x2 was not easy. More on this later.

• Bench 45x10, 155x3 (50), 185x3 (60), 215x3x2 (70), 245x3x4 (80)

Feeling kind of beat up lately, so these were slow but not close to failure.

• Dumbell bench 50x10x5

• Dips BWx8x5

• Squat 225x4 (50), 275x3 (60), 315x3 (70), 365x2x4 (80)

Belted last three sets of 365. For last set, I used my 'lazy form' of dropping much more quickly with my weight more forward on my foot. It felt much easier. I'm not sure what I should do with this -- maybe sitting back will feel better if I give it enough time?

• A: Good mornings 135x5x5

• A: Lunges BWx15x4

For adductor...

SE Squat

So I left my belt at 4-star on accident last thursday, so my squat day was a little thrown off. Thing feel fairly comfortable until around 315 when I don't feel like my lower back is fully supported. That's a weakness I definitely need to overcome, but not at the same time I'm rehabbing that body part.

Box Squats:
225 x 8
275 x 8
295 x 8
315 x 8
335 x 8

Cleans:
155 x 5
175 x 5
205 x 3, 5

Lunges:
225 x 12, 3 sets

Finished with hyperextensions and hanging leg raises

Weight

Current weight = 190

What's the best way to drop 25 pounds by July 18?

6-23

This was supposed to be at the beginning of yesterday's workout. I was pretty tired this morning for no paticular reason too, so that made the workout harder.

Power snatch 77/2 88/1 x 3
Power clean + push jerk 92/2+1 x 2
Clean and jerk 105/1+2 117/1 x 2 120 - 1,miss,1

6-22

Couldn't do my morning workout today because of meetings, so it's been moved to tomorrow.

I did this today:

Clean Pull 132/2 x 2 145/1 x 3

Deadlift 145/3 x 3 No chalk, no hook, double overhand

Jerk 95/3 x 3

Back squat 105/4 152/5 x 4 Felt heavier than I would've liked

Bench 135/3 155/3 185/3 x 2 210/3 x 5 Last 3 sets with commands

QE Bench

Quick workout. total time: 55 minutes. The short rest starting taking its toll after the 3rd set of bench. Went over to Wooden instead of 4-star due to evening conflicts. That place is packed and filled with bad spotters all around.

Bench:
275 x 5 @ 2 sec
285 x 5 @ 1.5 sec
275 x 5 @ 1 sec
225 x 10

Military Press:
135 x 8
155 x 4 (ughh.. gassed too soon)
135 x 7, 6

super set
Band tricep extesions
doing these last saturday made my tricep feel much better. The purples are too much, so next time I need two minis.

minis x failure, 6 sets

Wide-grip pull ups:
33, 30, 15, 10

Finished with GHR abs

Training 6/19/09

No more fever, but still sick enough that this was a very hard day.

OLY:

P.snatch: 65x6x3
P. Clean + jerk: 85x4x3

Took more rest, as I was fucking dying doing this. The fast cardiovascular stuff is the hardest when sick.

DEADLIFT:
135x3, 185x3, 225x2+Fail

DB BENCH:
25x6?, 30x6?

BENCH:
65x5, 85x5x5

Even this felt easy enough, but was hardly the day to move up. Next time.

DEADLIFT:
135x3, 185x3x5

Light sets across for strict form work. nathans asked if I was actually pushing my knees out during sumo, which I was not, then did on the last set and boy, the difference. 'i learned something today'.

Stretch, foam rolled hips, back.


The beginning was brutal, but I'm glad I stuck through it.

LAST THREE DAYS (+ off day)

▼ 1. 6/21/09 - Sun - CARDIO/FLEXIBILITY

Time: 1:00. Feeling beat up. Just a light cardio day.

• Cardio - bike 30 mins

▼ Flexibility

• Soleus on leg press

• Adductor magnus on leg press

This is a great squat-specific stretch for the adductor muscle that gets sore. I just use the leg press with no weight and let it sink with no resistance from me. Hurts like a bitch, but it hits the adductor magnus really well.

• Hamstrings w/ bar (straight back and 'touching toes')

• Seated groin

• Hip flexors

▼ 2. 6/20/09 - Sat - OFF (FLEXIBILITY)

Feeling really destroyed from jumping into this cycle in week 3. Took a day off to chill with Dee and heal up.

• Flexibility - hamstrings, adductor magnus, groin, hip flexors

Dee helped me stretch!

▼ 3. 6/19/09 - Fri - SHEIKO #3

Weight: ??. Time 2:30.

  Today was difficult, but manageable. I think I've figured out how to bench without my arch hurting the lower back. And I figured out some good things on my squat.

• Bench 155x4 (50), 185x4 (60), 215x3x2 (70), 240x3x3 (80)

• Squat warm up: 135x5x4, bodyweight lunges x 15 x 4, 225x5 (50), 275x5 

(60), 315x5 (70), 335x4x4 (75), cooldown: 135x5x4, bodyweight lunges 

x 15 x 4

After getting super sore adductors from Monday, I decided to try some things to correct this for good. First, I noticed that lunges hit the main muscle (adductor magnus) that gets sore. So I did lots of these to warm up and cool down. I also made some form changes primarily for my right knee, but these could definitely have helped the adductor as well.

  For my knee, I tried pointing my toes slightly more forward. This also makes depth harder to hit, so I get a better bounce out the hole. I also focused on sitting on my heels with the weight straining on the outside of the foot. This felt noticeably different, and I couldn't keep this form on every rep, but I felt better overall so I will keep it up.

• Bench 165x5 (55), 195x6x2 (65), 215x4x5 (70)

• A: Dumbell bench 55x10x5

• A: Good morning 135x5x5

6-20

P. Sn. 72/4 82/2 x 3
Snatch 88/2 x 2 100 - 1,1,1,1,miss,1
Sn. Pull 110/2 x 4
Jerk 100/2 112/2 x 3 100- 2,4

Tried to back squat but could only do 162/1 after this, so I left Crossfit Balboa, drove home, and went to the ARC (about an hour break total):

B. Squat 125/5 162/3 x 5
Bench 145/3 170/3 x 2 195/3 x 6

Easy after the break. I lose my ability to strain after heavy Olympic lifts. They are too dissimilar from squats (much faster, much more rebound out of the bottom, lower bottom position as well). After a rest though I'm good to go.

Also, When I got to the ARC one of the squat racks was being used by this idiot teaching his little brother/friend how to lift (I believe they were training for either basketball or football). I got to hear such gems as "point your toes straight forward and don't put you legs wide or you won't work the right muscles," "these work your quads and your legs (with gestures to quads and hamstrings)," and "don't worry about what other people are doing just worry about tearing them up on the field, or court." I also got to watch as they did 1/4 reps on both squats and lunges, then move to the Smith machine to do weighted jumps with like 90% of what they were "squatting." I mean, they were going down the same distance for a squat (and a lunge) as they were for the jumps.

The thing that actually pissed me off was this: "anyone can put up three plates on a side" (this was as I was benching...I could barely keep from laughing and/or beating the shit out of this pussy because I'm about 90% sure he was talking about me.). And the reason I think he was talking about me (other than the fact that I was squatting 360 5 feet from them beforehand), although I didn't hear it, is because I think the little brother/friend was questioning his "mentor" when he saw me lift. Oh, another delightful piece of advice: "it doesn't matter if you see someone lifting more than you. If you're doing 10's on a side and you're doing it right then it doesn't matter." The irony being, of course, they they had NO CLUE was right actually is.

RE Deadlift

Deadlift
529 x 8

Good Mornings:
325 x 8
365 x 8
407 x 8
435 x 8

Can't remember the exact kilo conversions.

Did some light sets (155) of SLDLs to work on flexibility and form. These still seize up my back even being light. Feels good to stretch though

DB Row:
125 x 8
150 x 8, 2 sets

Upper Back Training (DELOAD)

Pullup
Warmup: Dead hang from bar
BWx12
BW+10x10
BW+25x8

Inverted Row
BWx12
Bwx11
BWx9

Face Pull
2 sets 8-10 reps

Seated Dumbbell Curl
2 sets of 10 reps

External Rotator Work
2 sets of 10 reps

Side Note: I am deloading this week, so the volume is lower and I'm going for more reps.

Deadlift Workout (DELOAD)
(Thursday Jun 18, 2009)

Power Clean
Warmup: Bar x 5, 95x5
135 x 5
155 x 3
175 x 3
185 x 3

Dumbbell Pull-through
60 x 12
60 x 12
70 x 10

Barbell Holds
Held the bar in the deadlift lockout for as long as possible to work on pronated (thumb-less) grip
315 x Failure
365 x Failure
405 x Failure

Ab Wheel
3 sets to Failure

Side note: I'm deloading this week as I feel trashed after heavy squatting, deadlifting, rowing etc. I've decided to have one deload week every 4 weeks - just doing more reps, lower volume and more power movements while changing the exercises for the week ;)

CARDIO/MISC

Weight: 215 (morning), 218 (after gym). Time: 0:45.

  Adductors feel a bit better today, not 100%. Definitely less sore than after Monday.

• A: Pullovers 40x8x3

For stretching my upper back, which ended up quite tight after yesterday.

• A: Decline crunches 45x10x3

• Rowing machine 15 mins @ 2:08.5 min / 500m

• Bike 15 mins @ ~130 bpm

Some guy was doing cardio and stopping to rest every 45 secs. It was pissing me off.

Rugby/Cardio

6/16/09

Touch Rugby - 1.5 hours, out on the pitch.

Stretch - .5 hours.

Started with 2v3, then brock showed up and we had 3v3. Being only in sneakers and not cleats did not bother my ankle luckily, though my feet slid out from under me once. I scored a few tries, but not having any real cardio for two weeks, plus getting sick, made me less than useful. In retrospect, this may have been a bad idea since I woke up with a fever the next day.

Touch will definitely continue throughout the summer so that i won't show up to practice in august as nimble as a prop.

M(arathon)E Bench

I srsly need to stop lifting at 4-star for 3+ hours...

Shirted Bench:
365 x 3 @ 3 board
365 x 2 @ 2 board
365 x 2 @ 1 board
365 x 1
385 x 1 (PR)
405 x FAIL

Guys tried cranking the Katana for the last one but the max-resistance point got shifted far too low for an IPF-legal bench. I went with the shirt's groove (to avoid dumping on myself), but it didn't give nearly as much pop. Guys said the Katana was barely doing anything (hard to believe), but it's definitely not providing a ton of resistance, which is unfortunate. I still have yet to fully seat it in the armpits, so I'm hoping once it's in place, the shirt might tighten up more. Next week I'll try 395, as 385 felt easy.

Chain Work:
185 + 140lbs of chains x 5 @ 2 board
225 + 140 x 5 @ 2 board
275 + 140 x FAIL
245 + 140 x 1 (immediately after previous fail)
185 + 140 x 14 @ MANPON (Brent said 15, but i gassed)
185 + 140 x 10 @ MANPON (sunk it in deeper this time)

Skullcrushers are still bothering my right tricep tendon at the elbow, so I bailed on them early. Bill suggested doing monster-mini band tricep extensions, which were surprisingly hard. They set had the bad weight kick in at 90 degrees, so it was perfect. Did 5 strip sets from monster-minis to minis, all til failure. I'm guess 110 at the top / 150 at the bottom for the monster minis.

Stability Bench:
65s(??) x 10, 3 sets

Forgot what Brent had on there.

Did some biceps too.

LAST TWO WORKOUTS

▼ 1. 6/17/09 - SHEIKO - #2

Time: 2:45. Weight: 219.

  Not sure what to make of my weight. Maybe it is really getting close to 220?

  The monday workout destroyed me. Jumping into the third week of this program is definitely intense. It left my adductors very sore today, like I always get from rep sets of squats. Took long warm ups but they are still sore. Other muscles were also a little beat up, especially my lower back. I think this is exaggerrated by my back compensating somehow for the adductors.

  Dee has a fever so I was alone at TPS.  :(

• Deadlift to knees 135x5x4, 225x4, 275x5 (50), 335x3 (60), 385x4 (70), 415x4x3 (75)

I tried to keep good arch and pull slow off the floor. My adductor bothered me most for these, obviously, because it has the biggest stretch of anything I did today. I had medium success with the form. The final sets were kinda tough.

• Bench 155x4 (50), 185x4 (60), 215x4x2 (70), 225x3x2 (75), 240x2x2 (80), 

255x1x2 (85), 240x2x2 (80), 225x3x2 (75), 215x4 (70), 195x6 (65), 

165x6 (55)

This took a long time, especially since I was alone today at TPS and had to leech lift offs from other people.

• Dumbell bench 55x10x5

• Deadlift from knees 335x4 (60), 385x3x2 (70), 445x4x3 (80)

These felt stupid easy, except for my lower back being tired. I think I maybe should start the pull from lower?

• Lunges 135x5x5

• Abs

Forgot to do these. Will do them tomorrow.

▼ 2. 6/16/09 - Tue - CARDIO

• Cardio - bike ~20 mins

• Strecthing - calves, hamstrings, adductors, hip flexors

Deadlift

I tried to do the 70% 3x3, 75% 3x3, 80% 3x2 that Jake suggested for working on form a couple of weeks ago, but I was a little tired at the end of it I think because 1) I haven't deadlifted in 3 weeks and 2) the percentages were based on the 381 max I hit 3 weeks ago, which I did with not-so-great form.

Deadlift
I had my brother watch me do a few sets to see how my lower back arch was.
265 x 3, 3, 3 -arch was good on all these
285 x 3, 3, 3 -lower back started to round slightly in the middle of the movement on the last set so I didn't want to do the doubles at 80%
305 x 1 -very slight rounding in the lower back
285 x 1 -arch was good

I have a couple of questions for Jake:
1) Previously you suggested doing this at the beginning of every deadlift workout, but would it be too much volume to do assistance exercises after this too (like good mornings or SLDL's)?
2) Should these numbers be based on a lower max since the 381 wasn't done with good form?

Lying leg curls
90 x 10, 10, 10, 8

Side bends
45 x 10, 10, 10

GHR abs
BW x 20, 20, 20

6-16

P. Cl. + Pu. J. 92/4+4 105/2+1 x 3
Sn. Pull Bel. Kn. 88/4 100/2 110/2 x 2
Bench 135/3 155/3 185/3 x 2 195/2 x 3
BTN Press 50 - 3x3

So, I've decided to do the powerlifting meet on 7-18. Who else is doing it? I'm excited to actually lift with you guys this time around.

As you can see, the bench training is straight out of Sheiko. Squat training will be identical to my current squat training since there is plenty of it in this program. Phil, you'll be proud of my Bill Starr no-deadlift deadlift program. I'll only be doing 4 total sessions of actual deadlifting, and those only because I never deadlift and need to practice lifting more than 70% of my max (my max clean is around 73% of my deadlift). Clean pulls will take care of the rest.

SQ/DL Triples

6/12 DL 529

3 days later...

6/15 SQ 485

Bonus: Spencer absolutely smokes the shit out of a 584 DL

New Program, First Post

Greetings dudes, I come in peace. Nathan invited me to log my workouts here, and hopefully y'all can advise me to getting stronger, faster, and more awesome.


6/8/09

Start of new training phase, at a new gym: Total Performance Sports (TPS) in everett.

OLY- light, for warmups

55xBurgnener warmup, deep overhead squats
Power snatches: 55x8?, 65x4x2, 95?xfail+1+fail
Power Cleans: 95?x6x4 +front squatx2
Power Clean and Jerk: 65x4x4

Murph said I need to get my head through faster on the jerks.

BENCH
45x8, 65x6, 75x4?, 85x5x4

i guesstimated a 1RM/goal of 125, so my work sets were just 70% of that, they felt solid but not difficult. My numbers and long-term program needs to be tightened up i think.

SQUAT
45x8, 95x6, 135x3?, 145x5x3+4+fail

These were non-trivial, I lost my balance on the last rep. I'm so not in squating shape, this is usually trivial for me, 160+ at these sets is more likely to fail. But this was over 70% of my goal/1RM (200), so, gotta get back in somehow.

SLOW PUSHUPS ON RINGS:
wide stance: x5?
narrow stance, one foot: x5?

Was going to do more bench, but was running out of time and wiped, so we dicked around with the rings and did suspended, slow pushups. Cool.


6/09:

got to zcenter way too late due to work, had 15 hard minutes on elliptical, stretched.

6/10:

TPS again.

OLY:

Burgener Warmup with deep overhead squat.

snatches: 65x6x3?
clean+jerks: 5?x2 (fast)

DEADLIFT:
Trying to work up to a 5RM, but this was not the day for that, full of fail.
135x6?, 155x5, 185x4, 205x3?, 225x1?, 235x3+FAIL (~85% of 275)

The sleeve on the end of the bar was COMING OFF and I was all lopsided for a bit. Fixed it, kept going.
The center of the bar was smooth where I was normally gripping for sumo, so this absolutely wrecked my hands and was fucking painful. Great start there.

BENCH:

Warmed up with DB presses: 25sx8, 30sx6, 35sx6?

45x10, 65x6?, 75x6?, 85x5x5

These were good. I didn't try to destroy myself. This was ~70% of 125. I should have done 70% on deadlift 5RM, but pushed myself too hard this first week back.

DEADLIFT:

135x6?, 185x5x5 (<70% of 275)

These were brutal on my hands. Tried to correct my non-arched back and failed on those more often than not. It was not a good time to try and change form while also on my first week back and using a shitty bar with no grip, but Nathan noted it's possible that I'm lacking in hipstrength needed at the bottom/start of the lift with a proper back arch. I'm thinking that when I actively try to arch, I end up pushing my butt below parallel and my leverage is gone, which perhaps does indicate inadequate hip strength, but I think I also just need to learn how to arch my back without ending up starting the lift way too low.

6/12/09:

TPS

OLY:

Burgener Warmup x1
snatches: 65x6x3?
clean+jerks: 65x 5?x2 (fast)

SQUAT:
45x8, 95x6, 135x5?

BENCH:
45x8, 65x6, 85x5x5

SQUAT:
95x5, 135x5x5

Glut-ham raise:
6?x3

Ow. Having never done these, and after all the squating, my hamstrings were shot.


6/15/09:

OLY:

Burgener Warmup x1
snatches: 65x6x3
clean+jerks: 85x 4x3

Snatches were much harder today, feeling stiff. Heavier c+j, still done for speed.

BENCH:
45x8, 65x5, 75x5, 85x3, 95x3, 105x3, 115x3
Current 3RM.

Huzzah. Would have attempted 120 but I felt my bad shoulder twinge so I didn't push it.

SQUAT:
45x6, 95x5, 135x5x5

BENCH:
45x6, 65x5, 85x5x5

DB presses:
35sx8x4

My shoulder was suffering on the last two reps of each set.

Deadlift (conventional stance):
95x6, 135x6x4

Trivial. Concentrated on awesomely arched back.


Other:
The female co-owner of TPS basically told me to cover myself so that other ladies that lift there won't feel bad about themselves. I spent the rest of my workout trying to pull my shirt down. If I were a dude, this wouldn't even be an issue.


Apologies on the text dump.

Squat Trening

Fifth and final week of the Brent Tanaka Squat Peaking Program. Full gear baby.

Squat:
485 X 3
Form wasn't great and my back was still pretty drained from Friday's deadlifts, but I took the weight down and squatted it up god damnit.

Cambered Bar Box Squats (for speed):
light weight X 2 (6 sets)

Hamstring Curls
Calves on Leg Press
Abs
Biceps
Chain Drag