Week B #2

Shoulder-Stance Back Squat:
315 x 3/3/3

Power Clean:
235 x 1/1/1/1
225 x 2/1
215 x 2/3

Incline Dumbbell Bench Press:
120s x 4/3/4/3

Dips:
BW x 8/8/8

Well, that's two shitty sessions in a row. I'm officially over-trained. Need to get some sleep and back the hell off next week.

LE (lame effort) Bench

Incline: 155x3 (right elbow a little tender)
165x3
185x3 (more tenderness)
195x1 (flat out pain)

Had to stop these b/c of elbow pain, so I searched for exercises that did not hurt. The neutral grip seems to be fine in terms of pulling/pressing

DB Incline (neutral): 45x20
55x10, 10, 10

Smith Shrug: 3px12
3p+25x12, 12
4px12, 20 PR

Cable Row (neutral close): 120x20
140x15
160x10, 10, 10

Rope Pushdowns: 1/2 stack x 35
Full x 15 (pain on last few)
1/2 x 25

Ez Bar Curl/French Press Superset: 50x20/12, 12/12, 8/12 (just for blood flow)

BICEPS/CARDIO/FLEXIBILITY

Weight: 209. Time: 1:15.

  Weight starting to go in the right direction.

• "Strict" curl 155x1

Following the example set for strict curls by Brent and Dave--that is, not strict at all. I stopped when I realized how stupid it was.

• Cardio - bike 40 mins

• Stretching - gastroc, soleus, hamstrings, seated groin, hip flexors, seated glute, adductors 

on machine

Adductors tight today and everything feels like ass. I think I'm a little overtrained because I haven't been sleeping well either. Good news is back just feels tired, not injured/sore.

Judge Nathan gives me 3 white lights on all curls. (Why not?)

Also, there was some girl doing cardio in a skirt that I saw *taping her laptop* to the elliptical so she could watch a movie hands-free.

Interesting stuff from Lon Kilgore

Interesting stuff on detecting hormone fluctuations without (expensive machines such as) the OmegaWave. For those blanking, the Hormone Fluctation model of training is described in Practical Programming and basically combines alternating intensity/volume weeks while monitoring hormone levels in an effort to disrupt training homeostasis and peak for contest.

In plain English:
If your "power" movement speed (Snatch, Power Clean, Vertical Jump, etc.) is down (assuming you track these things), then you are not in the optimal state for performance. If you are "fast", then probably you are.

Upper Back

5/5/09

Close-Grip Lat Pulldown

180 x 8

180 x 7 x 3

Circuit: Calves, Hammer Curls

Ab Wheel

SHEIKO #19

Weight: 211. Time: 2:15.

  Weight is a serious problem.

  Came in to today feeling like absolute shit (lower back and just overall), so I took a really long warm up and felt OK. Back felt better during squats then it has in a while, but I'm still pretty beat up so this workout kicked my ass.

• Squat 45x5, 135x5x4, 225x3 (50), 275x3x2 (60), 325x3x2 (70), 370x2x4 (80)

Figured out how to really block hard and my back felt OK unracking the weight, which was my main problem. But my blood pressure in my head was crazy and left me with a headache.

• Bench 150x3 950), 180x3 (60), 210x3x2 (70), 240x3x5 (80)

• Dumbell bench 50x10x5

• Squat 255x3 (55), 300x3x2 965), 245x3x4 (75)

Rene said back looked rounded on last set, which is unusual, but I fixed it after the first rep and it was fine.

Upper back/ME calves

Close grip pulldowns
180 x 10
200 x 10
220 x 6
200 x 8

Circuit - 4 sets
Standing calf raises, seated calf raises, that wobbly calf pedal machine, neutral grip pullups, and hammer curls with 40s

Ab wheel

Yesterday and today

5-4

Sn. pull + Sn. 80/3+1 x 2 90/2+1 x 4
BTN Jerk 95/2 x 2 110/2 112/2 115/2 117 - 1+miss, 2
Back squat 140/2 150/2 160/5 x 6 Painful


5-5

Snatch 80/2 90/2 x 2 102 - miss
Sn. Pull Ab. Kn. 102/3 x 3 112/3 x 3

I'm going back tomorrow to finish this. The squats messed me up real bad.

Accessory Work

Low volume day of the once-a-month muscles.

Close Grip Pull Downs:
250 x 10
295 x 9,8,9,9

Calf circuit of standing calf raises, calf raises on leg press, seated calf raises and free motion calf extensions. Each circuit had a set of pull ups til failure and hammer curls (65s x 8, 80s x 8, 90s x 6, 95s x 4 (PR))

Finished with ab wheel.

trening videos

485lb squat

501lb squat

Not sure about the depth on the 485 but IMO the 501 was definitely sunk.

squat trening

Threw on Art's Titan Centurion squat suit. The bottoms feel good, but the straps are a bit loose at the top.

Squat:
straps down, no wraps
319 X 2
363 X 1
straps up, with wraps
407 X 1
451 X 1
485 X 1 (PR for 10 minutes)
501 X 1 (PR)
Depth is close on the 485 but I feel that I sunk the 501 fosho.

Front Squat:
185 X 8
205 X 8
225 X 7
245 X 5

Light Lunges
Leg Extensions

Squats

5/4/09

Squats

185 x 5

185 x 5

195 x 5

195 x 5

Pause Squats

2 reps each 6 seconds

175, 195, 185, 175, 175, 175

Power Cleans

135 x 5

145 x 5

145 x 5

155 x 3

155 x 3

Transverse Superset w/ Box Jumps

Front Squat Day

Front Squats:
225 x 5
275 x 5
315 x 5
335 x 5

Had a weird set up on the first rep of my last set, and though I wasn't going to get any, but I fixed my form and finished it. Not sure what I did wrong though, which is unsettling.

Pause Squats:
225 x 2 @ 6 sec
275 x 2 @ 6 sec
315 x 2 @ 6 sec
335 x 2 @ 6 sec
365 x 1 @ 6 sec

I tried these high bar, which felt ok, I still don't know what to do with my hands; the bar feels all loose up top. The last set didn't feel so great on the lower back (probably too heavy for now), so I stopped

Cleans:
135 x 5
155 x 5
203 x 4

Stopped again because of the back.


Finished with some box jumps (felt surprisingly good?) and transversus.

Week B #1

Gear:
None / no belt

Shoulder-Stance Back Squat:
380 x 1
350 x 3/3
335 x 4/4
315 x 3 (bleh)

Medium-Grip Bench Press:
340 x 1
330 x 2/1
310 x 3/4
295 x 4

Stiff-Leg Deadlifts w/ Quarter Plates:
375 x 4/5/3

Strict Curl:
120 x 1
160 x 1 (Judge Brent approved this)

Man, just tough today. Still hit the weights I wanted, but not quite the reps. Kicked my ass pretty good on Friday. Need to actually back off next week instead of just treating it as an excuse to max out.

ME Lower

Zercher Squat (walked out): 185x3
205x3
225x1
245x1
275x1

Rack Pull (mid shin): 315x5
335x5, 5

GM: 135x10, 10, 10

GHR Abs: 25x15, 15, 10
BWx5

LAST THREE DAYS (+ off day)

▼ 1. 5/4/09 - Sat -CARDIO/FLEXIBILITY

Weight: 210. Time: 1:00.

  I've started dieting fo realz and doing longer cardio. We'll see if it pays off. Or I will be a 220. That would suck really hard.

  Got Deirdre to try the knee wraps. Easiest set of squats ever. She lost all the blood to her calves. It was awesome.

• Cardio - bike ?? bpm x 30 mins

• Flexibility - lower back, gastroc, soleus, hamstrings, seated groin, hip flexors, IT band

• 2. 5/3/09 - Sun - OFF

▼ 3. 5/2/09 - Sat - SHEIKO #18

Time: 1:45? Back didn't feel amazing. It just needs some quality time (~1 week) without any heavy load to heal up fully.

• Squat 230x3 (50), 275x3x2 (60), 320x3x2 (70), 345x2x4 (70)

• Bench 165x3 (55), 195x3x2 (65), 225x3x6 (75)

• Dumbell bench 50x10x5

• Good mornings 135x5x5

Started with 185 but realized there was no point, 135 felt much better on the back.

▼ 4. 5/1/09 - Fri - CARDIO/FLEXIBILITY

• Cardio - bike ?? bpm x 30 mins

• Flexibility - usual

Good Chart

James Smith's modified Prileppin chart.

Squat

IM game tonight so I went early to squat.

Squat
185 x 5
195 x 3
205 x 3
215 x 3
185 x 8

Standing abs
100 x 15
110 x 10, 10, 10

I can't seem to get this right... 5-2

So, instead of doing the workout I planned to do today and flip the prvious workout with Monday since I did the wrong workout last time, I went ahead and did the wrong workout AGAIN. Keep in mind this was yesterday, less than 24 hours after 160 4x6. However, it went rather well so I guess I am un-overtrainable.

Snatch 80/2 x 2 90/2 x 2 102 - 2,1,2,1
I've never snatched anything over like 90 for a double, so this is a pretty damn good start to this phase.

Sn. Pull 112/2 x 4 123/1 x 4 heavy.

BTN Jerk 95/3 110/2 x 3 123- 1,1 125 - miss, miss, 120 - 1, miss 110- 2,3,3
As usualy, not that happy with my jerk, but I have added jerks to every workout (almost) for doubles/triples to keep working strength and technique.

After this I was technically supposed to squat 160 6x2. I got one set of 2. I took the bar out of the rack for the second set and stood there, contemplating, for about 10 seconds. Then I decided to rack it and go home.

The good news about destroying my body with two heavy workouts in a row is that this week will be rather easy.... I already did the hard one. Of course, squats will still bone me.

Espionage Fail

So Greg, Alex, and myself showed up today to go to the powerlifting class only to find that it had been cancelled. And by cancelled, no one had the interest to show up.

So we did some light flexibility/form work for the squat - nothing at all strenuous. Recovery workouts ftw.