Wednesday, May 25, 2011

5-25-11 Meso 3/Block 2/Week 1 Upper 1

Low Stress, 5% Fatigue

Pause Bench x 3 @ 9-10:
275 @ 8
295 @ 9
305 @ 10
295 @ 9.5
295 @ 9.5
295 @ 10

Incline BP x 3 @ 9-10:
185 @ easy
205 @ easy
225 @ 9.5
245 @ 10
225 @ 9
225 @ 9.5

Shoulder Press/Incline DB Press:
4 x 15 x 50's

Pullups:
5 x 12, 8, 8, 8, 8 x BW

Not too bad.  Really gotta get my bench up.  In any case, I think if I get a bit weaker, I could still match or increase my meet bench in July, as I really F-ed up that 347 (got the press, but screwed up the rack).  I could maybe get 2.5 more kilo's than the 152.5 I got whites on.

Tuesday, May 24, 2011

5-24-11 Meso 3/Block 2/Week 1 Lower 1

Start of intensity block, still no belt (will add next week)

Low Stress, 5% Fatigue

Squat x 3 @ 9-10:
315 @ easy
410 @ 9
440 @ 10
460 @ 10
435 @ 9.5
435 @ 9.5
I was at a Gold's where the racks were setup such that I was forced to face the mirrors. This threw me off on the first sets and a little less on the latter sets. The 460 wasn't too hard and I was probably good for more. Seeing as how my best belted 3rm was 475, I was pretty stoked about this.

RDL's x 3 @ 9-10:
315 @ easy
405 @ 7
500 @ 11 (2 reps)
460 @ 10 (held the bar at top for about 10 breaths...alpha)

Decline Abs:
5 x 8 x 25 (switched to on the chest after first 2 sets)

Midwest humidity...was sweating more than anyone else in the gym. In my soaked clothes and chucks I weighed in at 246 after my workout. This probably puts me in high 230's in morning naked.

I'm contemplating what to do for July meet. I will try and keep the carbs low, and maybe to a bit of cardio the next few weeks on travel, but that's soooo tough. If I can keep myself under 240, then try to lose 10 lbs in the last month before the meet, then 10 lbs of water for 14-hour weigh in...I might try to do 220 weight class. Thoughts?

5-20-11 Meso 3/Block 1/Week 3 Upper 2

Got a 7-day pass at a "local" Gold's. Was driving and flying all day so was super tired.

High Stress, 10% Fatigue (not actually this much stress cuz I took it easy after traveling)

CGBP x 5 @ 9-10:
Worked up to one or two sets at 265, then back down to 245 for a few more sets.

OHP x 5 @ 9-10:
Worked up to 155, then back down to 135.

Pullups and straight arm pulldowns.

Cut it here...weak as fawk.

5-18-11 Meso 3/Block 1/Week 3 Lower 2

High Stress, 10% Fatigue

Deads vs 100 lbs Resistance x 5 @ 9-10:
315 @ 7
365 @ 9
405 @ 10
365 @ 9
365 @ 9.25
Had to use straps cuz I picked a hole in my hand.

Pjavascript:void(0)ause Squats x 5 @ 9-10:
315, 365, 315, 315, 315 (6 reps)
My hips and back were feeling funky so I was hesitant to do anything, but decided to keep it light. These were still tough.

Some side abs and recovery work.

Wednesday, May 18, 2011

5-17-11 Meso 3/Block 1/Week 3 Upper 1

High Stress, 10% Fatigue

Pause Bench x 5 @ 9-10:
225 @ easy
265 @ 7.5
280 @ 9
280 @ 9
280 @ 10.25
250 x 4 @ 10.25

Incline BP x 5 @ 9-10:
185 @ 8
205 @ 9.25
185 @ 8
185 @ 8
185 x 10 (lol wut?)

DB Shoulder Press:
4 x 12 x 50, 50, 45, 45's

Seated CG Rows:
5 x 12 x 150, 180, 180, 180, 180

Monday, May 16, 2011

5-16-11 Meso 3/Block 1/Week 3 Lower 1

High Stress, 10% Fatigue

Squats x 5 @ 9-10:
365 @ 9
405 @ 10
405 @ 10
365 @ 9.5
365 @ 9
365 @ 9.5
fml I HATE 5 rep squats at elevation on a diet with a sunburn after a day of hiking and a long day at work.

RDL's x 5 @ 9-10:
315 @ 8
365 @ 9
365 @ 9
405 @ 9.5
405 @ 9.5
365 @ 9.5

Skipped box squats...I got enough leg work in.

Decline Abs:
5 x 8, 8, 8, 12, 12 x 25

Contrast shower and I will now die this evening.

Saturday, May 14, 2011

5-14-11 Meso 3/Block 1/Week 2 Upper 2

Medium Stress, 5-7% Fatigue

CGBP x 3 @ 8-9:
275 @ 8
275 @ 8.5
275 @ 8.5
275 @ 8.5
275 @ 9.25
260 @ 8.5
260 @ 9
I was reducing the time between sets to hit my fatigue percent and keep my workout time down. I was pausing lots of these reps too and doing a full lockout.

OHP x 3 @ 8-9:
135 @ easy
155 @ 7.5
175 @ 8.5
175 @ 9
155 @ 8
155 @ 8.5
155 @ 8.5
155 @ 8
155 @ 9.25
Again, was rushing these to hit my fatigue in a reasonable time.

JM Press x 3 @ 8-9:
135 @ easy
155 @ 7
175 @ 8
195 @ 9
185 @ 9
This was my first time ever doing these heavy and it is kind of weird. Unless I'm doing a light weight it's hard to actually work the muscle. I think at heavy weight it works the CNS more than anything, and gets your elbows used to lots of stress. I did some high-rep sets @ 135 later on.

Pullups:
5 x 8 x BW, 10, BW, BW, BW (had to cheat a little on the last few)

Curlz:
3 x 8 x 35's

A little recovery workout. Will go on hike tomorrow with special lady.

5-13-11 Meso 3/Block 1/Week 2 Lower 2

Medium Stress, 5-7% Fatigue

Deads vs Resistance x 3 (50 lbs chain + mini's*):
225 @ easy
315 @ 7
405 @ 9
405 @ 8.5
405 @ 8.5
405 @ 9
405 @ 9
Stopped here because I was too lazy to actually take off the 45's and add weights to reach my fatigue percent. *The minis were wrapped around dumbells such that I would imagine the tension at top was about 30-40 lbs. Next time I'll just double them giving me about 45 lbs at the top. My gym isn't really setup for using my monster mini's cuz they are so long.

Squats...back and hips were heading towards disaster, so I quit early and just did recovery work, some light abs, and some good cardio (bout 40 min in total on the stairmaster).

My cardio is getting up there pretty good, and weight is sitting in low 230's.

Wednesday, May 11, 2011

5-11-11 Meso 3/Block 1/Week 2 Upper 2

Medium Stress, 5-7% Fatigue

From EC I was raging. I was pacing and going crazy...even later when I was yawning and tired I was still hyper as hell...weird feeling.

Pause Bench x 3 @ 8-9:
275 @ 7
295 @ 8.5
295 @ 9
295 @ 9
280 @ 8.5
280 @ 9
280 @ 9

Measured my stroke with 125 lbs, was 10.5". Pretty solid, but will work on getting it to 10" @ 220 lbs with maximal load.

Incline Bench x 3 @ 8-9:
205 @ 7
225 @ 9
210 @ 8
210 @ 8.5
210 @ 8.5
Quit there but had a few more sets in me. Really gotta get my incline up. I may start with this movement next week.

DB Shoulder Press:
3 x 10, 8, 10 x 55, 65, 55
Was pretty tired at this point.

Close-Grip Seated Rows:
5 x 12 x 180

Conc Curlz:
4 x 8-10 x 35, 35, 30, 25

Some stretching of lower body. Solid. Loving carb backloading. I think I can get to 220 without losing too much strength, maybe 5% or so (actually 230 lbs wet and will cut 10 to 220 night before meet).

Tuesday, May 10, 2011

5-10-11 Meso 3/Block 1/Week 2 Lower 2

Medium Stress, 5-7% Fatigue

Squat x 3 @ 8-9:
315 @ easy
365 @ 7.5
405 @ 8
430 @ 9
430 @ 9.25
405 @ 8.5
405 @ 9
Was reducing time between sets so had I waited more, I could have done better at 430.

RDL's x 3 @ 8-9:
315 @ 7
365 @ 7
415 @ 8.5
415 @ 9
390 @ 8.5
390 @ 8.5

Box Squats x 3 @ 8-9:
315 @ easy
365 @ 7
405 @ 9
380 @ 9
380 @ 8.5

Decline Abs:
5 x 10 x 25

30 min light cardio.

Pretty hardcore.

Sunday, May 8, 2011

5-7-11 Meso 3/Block 1/Week 1 Lower & Upper 2

Was really sore but decided to lift anyways and cram everything into one day as I wanted to go hiking today (the 8th).

Low Stress, 3% Fatigue

Deads vs Bands x 4 @ 8-9:
Was using minis and monster minis as a setup...I could really use a legit platform! In any case, I calculate that this was about 85 (I'll call it 90) lbs at the top. I might add chains next time or setup the mini's differently or both.
225 @ easy
275 @ 7
325 @ 8
365 @ 9
365 @ 9
350 @ 9
Hard to tell what RPE these really were. My grip felt stressed at the top.

Pause Squat x 4 @ 8-9:
315 @ 7
365 @ 9
365 @ 9
365 @ 9
Cut it here without dropping down.

CGBP x 4 @ 8-9:
225 @ easy
255 @ 7.5
265 @ 8
265 @ 8.5
255 @ 8.5
255 @ 8.5

OHP x 4 @ 8-9:
135 @ 8
135 @ 7.5
135 @ 7
150 @ 8
150 @ 8.5
145 @ 8.5
Pain kind of started on my LEFT forearm.

Decline Abs:
6 x 8 x BW (alternating twists for each set)

Pullups:
3 x 8 x BW, the a superset of machine pullovers

5-5-11 Meso 3/Block 1/Week 1 Upper 1

Low Stress, 3% Fatigue

Pause Bench x 4 @ 8-9:
225 @ easy
255 @ 7.5
255 @ 8
255 @ 8.5
250 @ 8
250 @ 8.5

Incline BP x 4 @ 8-9:
185 @ easy
205 @ 8
205 @ 8
205 @ 9
Cut it here.

DB Shoulder Press x 8 @ 8-9:
50's, 60's, 60's, 60's

Rows From Floor:
5 x 8 x 135, 175, 175, 175, 175
These inflamed my tendinitis fairly badly.

Concentration Curls:
3 x 10 x 35 each arm.

Followed up with some recovery work this day and the day after.

5-4-11 Meso 3/Block 1/Week 1 Lower 1

Briefly, I'm doing a 3 week volume block with no belt, and following up with alternating intensity/volume/intensity blocks for a possible July 23 meet.

Low Stress, 3% Fatigue

Squat x 4 @ 8-9:
315 @ easy
365 @ 7.5
385 @ 9
385 @ 9
370 @ 9

RDL's x 4 @ 8-9:
225 @ easy
315 @ 8
315 @ 7
315 @ 7
315 @ 8
Stopped here; this was my first time doing them and wasn't trying to fatigue myself too much so I was just getting a feel for them. Attempted hook grip on these but at 315 it was pretty painful.

Box Squats x 4 @ 8-9:
225 @ easy
275 @ 7
275 @ 7
325 @ 7
325 @ 7
Again, stopped here because I was just getting a feel for my routine.

Decline Abs:
5 x 12, 12, 10, 7.5, 6 x 25

Sunday, May 1, 2011

Meet Writeup, NASA NM Open and HS State Championship, Gallup, NM 4-30-11

I wrote this up on bb.com but I'll go in a bit more detail here since this is my log. Drove to Gallup, NM and started cutting water on the way because I really wasn't sure where I would be at in the morning...

It ended up being a 3.5 hour drive give or take. I stopped in ABQ to pick up my meet slave (a rockabilly type chick that I been seein a bit) and we stayed the night in Gallup. I was amazed at the sleep I got...If I'm nervous I never sleep, and with a new lady cuddling I never sleep, but I managed to avoid a lot of cuddling and did my own thing. Woke up and eventually found meet people at the high school...this was more difficult than expected but a story for another time.

After registering or w/e I weighed in at 238.9 lbs, and immediately chugged a 1/4 gallon of my homemade drink (gatorade, water, amino acids, caffeine) and had a banana and protein/granola bar. I measured my squat height with sandals and after warming up decided to take it down a notch.

They had rules meeting and I was just bored and waiting to lift. They had a flight of curlerz for the powersports thing I guess, and during that time I warmed up squats (there was to be one flight). I felt stretched and warm right away and barely did what I had posted a few days ago as my plan; fewer reps and fewer sets than I had planned, but I squat enough to know what gets me ready. Ended up doing singles of 405-455-405 to finish. Opened with 480ish and smashed it, followed up with 512ish and because of my feedback, went for a 540. I was pretty confident and I sunk it pretty good and it was easier than my high 520 a few months ago (20 lb {PR). People were impressed by my form and depth. The dude that would later bench 550ish and change single ply at 198 stopped me in the hall to shake my hand for respect on my squatting. Later in the meet the judge that would fail me on bench asked if "are you an oly lifter" and "where did you learn to squat". lol...I just thought to myself, "I learned from the internet". I actually said that in not so few words.

I was in the 3rd of 3 flights of bench which really sucked. Did basically what I had posted earlier working up to singles of 265-295-295. I rested nearly the entire 2nd flight and then opened with 320ish...smashed it but was not ready for the commands at all. Failed cuz I jumped the first one. The lovely announcer (Teale Adelman who later got some awesome records on equipped push/pull...she deadlifted over 400) asked if I wanted to stay...I shook my head in disgust damn well knowing this could ruin my meet if I failed the next one. I think because I jumped the 1st attempt command, the head judge gave me a strict pause, which I barely got at 336. I was trying not to cramp up on that attempt because I still had high hopes for getting it easy and getting as tight as possible on my last one. On my last attempt of 347ish I got tight and was ready for it, nailed the lift and touched the rack...FAIL! Later on I talked to the head judge and he (who seemed strict) admitted that was a grey area, but because I had jumped the opener command, they assumed that's what I was doing there (jumping the rack command...notice that I never racked and that I only moved back). I can't be sure what happened, I just know I fucked that up.

There were 2 flights of deads, and I was mad enough that I was ready to do work. At this point, based on what I had seen and the guy closest to me's dead opener posted, I knew that I was close to the highest coefficient. Did some bar work, 135 for a few reps, 225 for a few, 315 for a few, and then over a fairly long waiting period did 355, 415, 495 for singles. Opened with 550 and change and got it easy, then got 590ish easy, and then 622ish. This was the highest by far and over the mic the guy asked if it was an American record. I didn't care and if I did, I KNEW the open 242 record was well above 630ish, so I just bertstared. They gave me a 4th just in case, and I asked if it would count towards my total and he said "if no one else is in your division". I felt awkward about this because it was kind of against the rules? I mean this was not a truly legal lift based on the rules, but I was pumped, had the whole crowd behind me, and wanted to smash a PR...so I chose 639 and change, and got it!

I did end up getting highest men's unequipped coefficient which was awesome cuz I didn't use wraps. Some old women told my lady that I had a nice bod and that "he should really use wraps" lmao. They did include my 4th attempt in my coefficient, which is BS. I feel kind of bad cuz it wasn't really in the rules but I don't really care I guess. I may have got the best coefficient anyways and it was a huge PR.



It was really fun and I thought it was well run. Met lots of great people and love PLing all the more now.

Tuesday, April 26, 2011

4-26-11 Test Openers

First warmup squat of 455 didn't look deep enough, so I hit it again, then finished with my planned opener of 480. I think depth was good on these, if I can sit back better I will have it easy. For warmups, I plan on stretching out with the bar, doing a couple sets with the bar, couple sets of 3-5 at 135, couple sets of 2-5 of 225, set of 2 at 315, single of 405, single of 455.

Bench was ok...pauses sucked so I ended up doing 3 sets with my planned opener of 320. Warmups will be the bar for several sets, a few sets of 3-5 at 135, a few sets of 2-5 at 225, one single of 265, one single of 295.

Deads were ok, pretty speedy on video. Will do triples at 135 and 225, then double 315, then single 405 and 495, and open with 550.

Saturday, April 23, 2011

4-22-11 Last Heavy Day

My last heavy day before next saturday's meet. I'll test my openers Tuesday or Wednesday...maybe do a rehab-type workout once or twice next week. Felt strong on this day so I dunno if I want to change anything up too much.

Bench x 2 @ 9-10:
Did this on a narrow, more firm bench. I found that if I really squeeze my shoulder blades together on the descent, it reduces my ROM a little bit and makes the press easier. I dunno if this was from the narrow bench or the fact that it is stiffer or what.
275 @ easy
305 @ 8
325 @ 9
340 @ 10 (spotter touched the bar, but I had this in the bag. Since he touched it, I won't call it a PR though...first rep flew up though)
225 x 10

Squat x 2 @ 9-10:
405 @ easy
455 @ 8
495 @ 9 (PR)
Cut it here cuz the tendinitis/CS was raging...more on this later.

Deads x 2, worked up to a surprisingly tough 505 x 2. Not worried, 505 feels like 565 to me most of the time when I feel good.

Bench was really strong and I don't know what to expect at my meet. Could do a beastly 360, might fail on my 2nd, who knows. The tendinitis came on strong so I did some curls at the end and took an ibuprofen. I smashed some beer cans later and it really got inflamed. Will take it easy and rehab it. If I feel the slightest bit of it when I test my openers I might not bother.

Squat felt really strong. Form was really good and my depth has been great (not totally sure on this days sets, but the 495 x 2 I hit before was same depth I'd imagine and harder).

I'm thinking:
480-515-535+ on squat
320-340-350+ on bench
550-585-600+ on deadlift

Wednesday, April 20, 2011

4-19-11 Mesocycle 2/Block 4/Week 6/Upper&Lower #2

Got up at 4:45 to hunt, got rained on, long day at work, surprised how good I felt though.

Pause Squat x 2 @ 9-10 w/5% fatigue:
365 @ 8
405 @ 8
445 @ 9
465 @ 9.5
480 @ 9.5 (this felt really light; I had some spotters and several people watching so the adrenaline kicked in and I was probably good for a 3rd rep...this is some kind of PR I think).
455 @ 10

Bench x 2 @ 9-10:
275 @ 8
300 @ 9
320 @ 10
320 @ 10 (real grinder)
Did a set with 225 for like 5 reps.

My form on bench sucks...very weak.

Did some abs and a few sets of db press (got 100's for 12 on db press).

In case it isn't obvious, this is my low volume peaking "routine" I'm doing and doing all my lifts in a day (I hadn't planned on this, but due to time constraints I'm doing it this way). Friday I'll do some heavy squats low volume and work up to some light deads...probably like 545 x 2 or something, then not dead at all until the meet. Bench I'm just going to go by feel and try not to aggravate my forearm and shoulder issues. At this point I'll be lucky to get 335 at the meet. Will probably go something like 315, 335, 350 but unless I get some crazy boost in strength in the next week that 350 isn't very likely. Got my singlet today though!

4-16-11 Mesocycle 2/Block 4/Week 6/Upper&Lower #1

Went on travel for a few days, took a few days off, turkey hunted, FINALLY got in the gym. Felt weak as fuark.

Squat x 3 @ 9-10 w/5% fatigue:
365 @ easy
415 @ 8
455 @ 10
425 @ 9.5
425 @ 9.5

Felt weak, form wasn't great, all likely from lower back stress from hunting, lack of sleep, lack of good diet, traveling, etc.

Speed Deads:
6 x 2 x work up to 415

"Speed Bench" x 3:
225, 265, 275, 275, 295, 295

I think I cut it here and went home.

Monday, April 11, 2011

4-11-11 Mesocycle 2/Block 4/Week 5/Upper&Lower #2

Deads x 3 @ 8-9 w/7% fatigue:
405 @ easy
455 @ 8
505 @ 9
505 @ 9.5
470 @ 9
470 @ 8.5

Bench x 3 @ 8-0 w/7% fatigue:
275 @ 7
295 @ 8.5
310 @ 9.25
285 @ 8
285 @ 8.5
285 @ 8.75
285 @ 9

Squat...
2 x 3 x 365
3 x 5 x 365

Incline DB BP:
5 x 8 x 80's, 95's, 95's (6.5), 80's, 80's (11.5)

Hardcore.

Saturday, April 9, 2011

4-8-11 Mesocycle 2/Block 4/Week 5/Upper #1

"Speed" Bench:
3 x 3 x 225
3 x 3 x 255
3 x 3 x 275

Flat DB BP, paused and wide:
3 x 8 x 75, 90, 90

Machine Rows:
5 x 10 x 160, 200, 200, 200, 170

Shoulder Press:
4 x 8, 10, 12, 12 x 50, 50, 50, 65

Some curls.

4-7-11 Mesocycle 2/Block 4/Week 5/Lower #1

Squat x 3 @ 8-9 w/10% fatigue:
365 @ easy
405 @ 6.5
435 @ 9 (form not great)
455 @ 9.25
435 @ 9.5 (form really broke down)
410 @ 8.5
410 @ 9.25

Back was so sore from last deadlift session it was causing me to have shit form on these. Not worried though.

Speed Deads from deficit x 2:
315, 315, 405, 405, 405, 455, 455

GHR's: 3 x 8

BW Squats: 3 x 10

Decline Abs:
6 x 8 x 25

Tuesday, April 5, 2011

4-5-11 Mesocycle 2/Block 4/Week 4/Upper #2

Bench x 4 @ 8-9 w/10% fatigue:
275 @ 7
295 @ 9
295 @ 9.25
275 @ 9
265 @ 9

Incline DB BP x 8 @ 9:
85, 85, 85

Pullups:
5 x 8, 8, 8, 7.5, 6 x BW

Front Raises:
5 x 8 x 25, 35, 35, 35, 35

JM Press:
4 x 10 x 45, 95, 95, 95

Awesome workout, near NO pain in my arms!!!! (didn't even take a anti inflammatory)

Monday, April 4, 2011

4-4-11 Mesocycle 2/Block 4/Week 4/Lower #2

Deads x 4 @ 8-9 w/10% fatigue, no belt:
405 @ 7
455 @ 8
495 @ 9.5
445 @ 9.25 (broke down form on last rep...wasn't set)
445 @ 9.25

Felt like repping really works my lockout better. Inb4 625 deadlift.

Pause Squat x 4 @ 8-9 w/10% fatigue, no belt:
Was real sore, and afraid to strain my hammy so I used no belt to keep it light, and stress my back extra...
315 @ easy
365 @ 8, 8, 9
325 @ 8, 8.5, 9

Decline Abs:
3 x 10 x 25

4-2-11 Mesocycle 2/Block 4/Week 4/Upper #1

Speed Bench:
4 x 3 x 225
4 x 3 x 255

Flat DB BP:
3 x 8, 5.5, 8 x 85, 100, 85

Side Raise:
4 x 10 x 25, 35, 40, 40's

Machine Rows:
5 x 10 x 150, 200, 200, 200, 160

4-1-11 Mesocycle 2/Block 4/Week 4/Lower #1

I'm not sure what to label the blocks and such at this point, but this is still volume so I think it's right. Haven't been great at keeping up with this, but here goes.

Squat x 4 @ 8-9 w/5% fatigue:
365 @ easy
405 @ 7
435 @ 9
435 @ 9.5
405 @ 9.25

Deads x 2:
405, 405, 455, 455, 455, 455

GHR's:
4 x 8 x BW

Body Squats:
4 x 10 x BW (duh)

Decline Abs:
5 x 8 x 25

Sunday, March 27, 2011

3-25-11 Mesocycle 2/Block 4/Week 3/Upper #2

Closeish Grip Bench x 5 @ 9-10 w/5% fatigue:
255 @ 8
265 @ 9
275 @ 10.5 (failed last rep, almost died)
250 @ 9.5

Paused Flat DB BP:
3 x 8 x 75's, 90's, 100's (6)

Side Raises: 4 x 12

1-Arm Rows: 4 x 10 x 85, 100, 100, 100

Felt like shit the whole time.

3-24-11 Mesocycle 2/Block 4/Week 3/Lower #2

Squat x 5 @ 9-10 w/5% Fatigue:
315 @ easy (no belt)
365 @ 7 (no belt)
405 @ 9 (no belt)
435 @ 10
435 @ 10
405 @ 10
390 @ 9.5

dyin with those 5-rep squats.

Speed Deads from a one-plate deficit x 2:
315, 405, 405, 405, 455, 455

GHR's: 3 x 8

Bodyweight Squats: 3 x 10

Decline Abs:
4 x 8 x 12

3-22-11 Mesocycle 2/Block 4/Week 3/Upper #1

Maxed Bench. Failed 350 two times (vid below). After I did some pullups, JM Press, side raises. Was pretty down about it. Will really nail my form and tri's the next few weeks.


Monday, March 21, 2011

3-21-11 Mesocycle 2/Block 4/Week 3/Lower #1

This was my "x 1 @ 9-10" day...decided to just make it a full on max-out to get a good idea of where I'm at and what my limits are for now. Did not do any drop sets, but finished off with some lunges, GHR's, and decline abs to the sides.

Hit PR's of 520 squat and 600 deadlift

Thursday, March 17, 2011

3-17-11 Mesocycle 2/Block 4/Week 2/Lower #1

Pause Squat x 2 @ 9-10 w/5% fatigue:
315 @ easy
365 @ 6
405 @ 8.5
435 @ 9 (added belt)
455 @ 10
455 @ 10
420 @ 10

Speed Deads x 2:
worked up to 5 x 2 x 405

GM's:
4 x 6 x 225, 275, 275, 275

Decline Abs:
5 x 8 x 35

Wednesday, March 16, 2011

3-15-11 Mesocycle 2/Block 4/Week 2/Upper #1

Bench x 2 @ 9-10 w/5% fatigue:
275 @ easy
295 @ 9
315 @ 10
325 @ 10
330 @ 10
315 @ 10



Paused Flat DB BP:
4 x 6 x 85's, 100's, 110's, 110's (4.5)

Pullups: 5 x 6 x BW

Side Raises:
4 x 8 x 30's, 35's, 40's, 40's

Some light triceps and some fly's.

Bench was ok, but I took my anti inflammatory too late so was in quite a bit of pain. There are a few tweeks I need to do on my form though. I need to get my forearms perpendicular to the ground so I might flare my elbows just a touch. I will start using wrist wraps to fix my wrists bending back. Other than that I just gotta keep working on my arch, tightness, and consistently using my legs without coming off the bench at all.

Monday, March 14, 2011

3-14-11 Mesocycle 2/Block 4/Week 2/Lower #1

Squat x 2 @ 9-10 w/6% fatigue:
385 @ 7
455 @ 9
480 @ 10
495 @ 10
465 @ 10

The 480 and 495 weren't to the depth I'd like, but there is a vid of the 495 below. I think they are ok but just hard to tell.

Deadlifts x 2 @ 9-10 w/9% fatigue:
455 @ 7
495 @ 9
535 @ 10
565 @ 10
515 @ 10

Box Squats:
3 x 6 x 225, 275, 275

GHR's:
3 x 6 x BW

Standing Machine Abs:
6 x 8 x 107.5

Friday, March 11, 2011

3-11-11 Mesocycle 2/Block 4/Week 1/Upper #2

OHP x 3 @ 9-10 w/5% fatigue:
135 @ easy
165 @ 8
180 @ 9.5
190 @ 10
195 @ 10 (PR, previous was 195 x 2)
185 @ 11 (1st was awkward, 2nd I used legs, 3rd went nowhere)

Incline DB BP:
4 x 6 x 85's, 100's, 100's, 100's

Front Raises:
5 x 6 x 30's, 40's, 50's, 50's, 50's

Conc. Curlz on left:
4 x 10 x 40, 40, 35, 35

Incline DB BP:
2 x 12, 8, x 80's

Decline DB Fly's:
2 x 12 x 40's, 45's (really squeezed my pecs at the top...daaaamn this is the most they have ever burnt...maybe I'll get proportionate soon!)

Best news is that I had nearly no pain at all in my forearms...the anti-inflammatory I got a script for helped dramatically! I'm not sure how I will approach my training...but I will continue taking one pill before each day for this intensity training block, and see what happens.

Thursday, March 10, 2011

3-10-11 Mesocycle 2/Block 4/Week 1/Lower #2

Deadlift x 3 @ 9-10 w/5% fatigue:
315 @ easy
405 @ easy
455 @ 7
495 @ 8.5
525 @ 10
545 @ 10 (new PR!)
495 @ 9

I hadn't really planned on pushing to 545...but wanted to hit a big PR and Hickson once again gave me a little confidence. Vid:



Please comment on my form. Obviously there is some lower back rounding going on...but I'm pretty tired at that point and these are for 3 reps. Would these pass in a meet or would that 2nd pull be considered a hitch?

Was going to change it up with some long paused speed squats, but back was really tight and I really didn't want to go through my usual somewhat painful routine of getting my shoulders warmed up enough to stretch them out for low bar squatting. So I did some...

Paused Leg Press x 3 for speed:
200, 400, 600, 600, 600, 600, 600

Skipped GM's cuz of the low bar hassle.

Decline Abs:
5 x 6 x 35

3-9-11 Mesocycle 2/Block 4/Week 1/Upper #1

Bench x 3 @ 9-10:
Worked up to set of 315, on 2nd set of 315 didn't get one rep cuz of this elbow/bicep pain. On the bottom there was some tricep pain too.

Then did some flat DB press and gave up for the day.

Monday, March 7, 2011

3-7-11 Mesocycle 2/Block 4/Week 1/Lower #1

Time for intensity block!...Hickson inspired me to go really balls to the wall.

Squats x 3 @ 9-10 w/5% fatigue:
315 @ easy
365 @ easy
405 @ 7
435 @ 8.5
460 @ 10
475 @ 10!!!!!!! (huge PR)
450 @ 10



Speeds Deads x 2:
Worked up to 405 for 5 sets...just trying to focus on form: keeping head up, bar close to shins, finishing strong.

GHR's:
3 x 6 x BW

Lunges:
3 x 6 x 135

Standing Machine Abs:
6 x 8 x 95, 95, 102.5, 102.5, 102.5, 102.5

Feelsrealgood.

Called the medical center to schedule an appt to look at my ailments...just so happens the Dr. I plan to see goes to my gym so I asked him about my elbow/forearm tendinitis or w/e it is. He was really nice about it and said he could give me some stuff for it and to put an ace bandage on it.

Sunday, March 6, 2011

3-4-11 Mesocycle 2/Block 3/Week 3/Upper #2

OHP x 4 @ 8-9 w/5% fatigue:
135 @ 8
135 @ 7
155 @ 8
175 @ 9
175 @ 10
165 @ 9

Paused Incline DBBP:
3 x 8 x 85's, 100's, 100's (6)
later on...4 x 80's (11), 80's (8), 75's (flat, 12), 75's (flat, 10)

Started getting a real good stretch on these...I been doin it wrong for ten years lol. Inb4 proportionate pecs.

Front Raises: 4 x 10 x 25's, 30's, 35's, 35's

Seated close grip rows: 4 x 12 x 120, 150, 180, 210

Some curlz with the left.

3-3-11 Mesocycle 2/Block 3/Week 3/Lower #2

Pause Squat x 4 @ 8-9 w/5% fatigue:
315 @ easy
365 @ 7.5
390 @ 8.5
405 @ 9
405 @ 9
405 @ 9
385 @ 8.5
385 @ 8.5

SLDL's:
5 x 6 x 135, 225, 275, 275, 295, 315 (did hook grip too...daaaaaamn lol)

Decline Abs:
5 x 10 x 25

Tuesday, March 1, 2011

3-1-11 Mesocycle 2/Block 3/Week 3/Upper #1

Benched in the rack today Mike T style...went well.

Bench x 4 @ 8-9 w/5% fatigue:
265 @ easy
285 @ 8
300 @ 9
290 @ 9
Cut it here cuz my tri's were so shot...not sure why.

Flat, Paused DB BP:
6 x 8, 8, 8, 8, 10, 8 x 85's, 100's, 100's, 100's, 80's (after), 80's (after)

Pullups:
5 x 8 x BW

Some side raises.

Did some JM Press but after 2 sets my elbow started hurting so I called it quits.

Monday, February 28, 2011

2-28-11 Mesocycle 2/Block 3/Week 3/Lower #1

Belted!
Squats x 4 @ 8-9 w/5% fatigue:
315 @ easy
365 @ easy
395 @ 7
415 @ 8
435 @ 9.25
415 @ 9

GHR's:
4 x 8 x BW

Standing Machine Abs:
6 x 12 x 85, 85, 95, 95, 95, 95

Sunday, February 27, 2011

2-26-11 Mesocycle 2/Block 3/Week 2/Upper #2

OHP x 3 @ 8-9 w/10% fatigue:
135 @ easy
155 @ 8
155 @ 7
170 @ 9
170 @ 9
155 @ 8
155 @ 9

Shoulder is definitely healing which is awesome. Kept these lighter so I wouldn't aggravate it too much. Might be good for 100% next week.

Incline DB BP:
4 x 6 x 80's, 90's, 100's, 100's
then at the end, 3 x 80's x 10, 8, 8

One-Arm Rows:
6 x 10 x 80, 100, 100, 100, 100 (8), 100 (8)

Front Raises:
5 x 8 x 25's, 30's, 35's, 35's, 35's

2-25-11 Mesocycle 2/Block 3/Week 2/Lower #2

Pause Squat x 3 @ 8-9 w/10% fatigue:
275 @ easy
315 @ easy
355 @ 7
375 @ 8
390 @ 9
390 @ 9
385 @ 9.25 (form broke down right away)
365 @ 9
355 @ 8.5

Rack Pulls:
Some doubles up to 495, then tried 585 and didn't budge.

Goodmornings: 2 x 8 x 225

Decline Abs: 5 x 8 x 25

Last no-belt day, and doing 4 reps next week.  So for my squat day my goal is to get 4 reps at 405 + @ an easy 9, putting my max around 500.  I may take off deadlifts for the whole week.  I've had great progress on deads in the past by doing them every other week and I think after the stress I've put on my  back the last 2-3 dead sessions it might be a good idea.  I might do some SLDL's do supplement, get some back work in, and really work on flexibility (my biggest form issue right now is probably my lack of flexibility on deads.

Vids of squats:

Thursday, February 24, 2011

2-23-11 Mesocycle 2/Block 3/Week 2/Upper #1

No vids today...slipped my mind.

Bench x 3 @ 8-9 w/10% fatigue:
260 @ 6
280 @ 7.5
295 @ 8
310 @ 9
305 @ 9.5 (no spotter...got a little off the bench)
290 @ 9
280 @ 8

Flat Paused DB BP x 7:
3 x 7 x 85, 100, 100 (then at the end of workout did 2 x 7 x 85, 75)

Pullups:
5 x 8, 8, 5, 6, 6 x BW, 10, 10, BW, BW (then burned out with a set of machine pullovers)

JM Press:
4 x 8 x 135

Side raises

Shoulder was aggravated by heavy benching, but feels fine today so I think it's in the process of healing.  I will take next upper day lightly and see how it goes.  Lots of stretching tonight so it isn't hurting during tomorrow's squats.

Tuesday, February 22, 2011

2-22-11 Mesocycle 2/Block 3/Week 2/Lower #1

Vids Below...

Squat x 3 @ 8-9 w/10% fatigue:
315 @ easy
365 @ 6
385 @ 7.75
405 @ 9
405 @ 9
405 @ 9
385 @ 9
365 @ 9


Deficit Deads x 2:
405 @ 7
405 @ 7
455 @ 8.5
455 @ 8.5
455 @ 9


Lunges:
3 x 8 (each leg) x 115


GHR's:
3 x 8


Standing Machine Abs:
5 x 12 x 85


Solid workout.  The 405's were easy, possibly less than a 9, but I'm squatting like I'm in the SPF for god's sake.  Gotta push them knees out further, tighten my lower back, and sink em another 2 inches.  Will work on this.  Deads have been feeling really tough, but the speed looked better on video.


Monday, February 21, 2011

2-19-11 Mesocycle 2/Block 3/Week 1/Upper #2

Went in for an upper workout with emphasis on shoulders.  A week or so ago I felt something strange in my left shoulder when I went to do squats and it got a little worse.  Doing OHP I realized this workout just wasn't going down, so I did some mobility stuff and some curlz 4 da gurlz.  Also decided to rest 3 days total for my next lower workout (will be tomorrow...Tuesday).

This week will be my last without a belt I've decided.  I'm going to film my lifts and make sure I'm getting depth and really focus on lower back tightness.  That will give me one solid volume week with the belt, which should be a good transition into my intensity block.  Not going to attempt pushing the shoulder though.  This is a tweek I haven't felt before, although I think is related to a pain I've had in my collar bone for years.

Friday, February 18, 2011

2-18-11 Mesocycle 2/Block 3/Week 1/Lower #2

Was going to do rack pulls...but a dude was benching in there and he was legit so I didn't bother asking when he'd be done.  Decided to do full deads.

Deads x 2:
405 @ easy
455 @ 7
505 @ 9
550 @ 11 (one rep, 2nd rep got to just below knees)
550 x 1 @ 10

Pause Squat x 2 @ 9-10 w/5-7% fatigue:
295 @ easy
345 @ 6
365 @ 7.5
385 @ 9
375 @ 9
375 @ 9
365 @ 9
365 @ 9

GM's:
2 x 8 x 225 (didn't want to hurt the back)

Decline Abs:
5 x 8 x 25

Thursday, February 17, 2011

2-16-11 Mesocycle 2/Block 3/Week 1/Upper #1

Bench x 2 @ 8-9 w/7% fatigue:
260 @ 6
280 @ 7
295 @ 8
305 @ 8.5
315 @ 9.25
300 @ 8.5
290 @ 8.5

Flat DB Press:
4 x 6 x 90's, 100's, 100's, 100's

Pullovers:
5 x 8 x 85, 85, 95, 95, 95 (6)

JM Press:
4 x 8 x 135

Side Raises:
4 x 10 x 25's

Tuesday, February 15, 2011

2-15-11 Mesocycle 2/Block 3/Week 1/Lower #1

Starting another volume block, still no belt (will use a belt starting with intensity block after this).

Squat x 2 @ 8-9 w/7% fatigue:
315 @ 6
365 @ 7.5
395 @ 9
395 @ 9
375 @ 8
375 @ 8.5
365 @ 7.5
365 @ 8.5
365 @ 9

Deficit Deads x 2:
405 @ 7
455 @ 9
455 @ 8.5
475 @ 9
425 @ 9

GHR's:
3 x 8 x BW (these were much tougher than usual...perhaps cuz I haven't done them in 2 weeks and I've gained 5 lbs)

Lunges:
3 x 8 x 115 (8 each leg)

Standing Machine Abs:
6 x 12 x 75 (easy as fuck)

Somehow I'm at about 240 lbs, 15% bf or more I'd say.  Will continue eating like I have and won't stop unless I get well past 245 lbs.  After the April 30 meet I'll cut for about 2 months.

Saturday, February 12, 2011

2-11-11 Mesocycle 2/Block 2/Week 3/Upper and Lower #2

Decided to lump my upper and lower workouts so that I could get a solid 3 day rest (flying home monday and won't be able to lift) and my one-week membership was up this day.  Decided to do a 10% fatigue so I could get the most out of the 3-day recovery.

Rack Pulls (a bit lower than my home gym) x 2:
315 @ easy
405 @ 6
455 @ 7
Quit here cuz grip was slipping and didn't want to bother sneaking chalk.  Could have gone all day at 455 but I wanted to do more weight.  Anyways today was supposed to have a lower back focus and I knew I would get that with the pause squats:

Pause Squats x 5 @ 9-10 w/10% fatigue:
275 @ easy
315 @ 8 (probably wasn't staying tight enough)
345 @ 9
365 @ 9.75
355 @ 10
330 @ 10

OHP x 5 @ 9-10 w/10% fatigue:
135 @ easy
155 @ 9.5 (was a little tight and breathing kind of funny)
165 @ 9.75
155 @ 9
150 @ 9
150 @ 9.5

Was going to do paused incline DB Press but my left pec was hurting like a bitch.

One-Arm Rows:
5 x 8 x 80's, 100's, 100's, 100's, 100's

Will do these more often cuz today is the first day in a long time I have a good upper back soreness PWO.

GM's:
4 x 6 x 225, 255, 275, 275

Did these facing the mirror.  This was the first time I can confirm good form on these, and 275 is the most I've done without pins.  Feelsrealgoodman.jpg

Front raises:
5 x 6 x 30's, 35's, 40's, 45's, 45's

Decline Abs:
5 x 6 x 25 (adjusted angle to make each set tough)

Curls on the left to get dat der symmetry.

Back to incline press for:
3 x 12, 10, 8 x 80's

2.25 hrs or so in there...was beat hardcore.

Tuesday, February 8, 2011

2-8-11 Mesocycle 2/Block 2/Week 3/Upper #1

Bench x 5 @ 9-10 w/3% fatigue:
I'm assuming the collars weight 2.5 lbs each for these:
230 @ easy
260 @ 7
280 @ 8.5
290 @ 9.5
250 @ 8.5

Flat DB Paused Press:
5 x 6, 6, 6, 10, 7 x 90's, 100's, 100's, 85's, 80's (last 2 sets were at the end so I could leave the gym with my full swell on)

Pullups:
5 x 6 x BW

JM Press:
1 x 6 x 150 (wide)
1 x 6 x 160 (medium)
2 x 6 x 170 (close)

Light side raises.  Based on my RPE chart (and last 2 weeks workouts) my current bench is around 355-365.  If this is correct I'm in great shape.

2-7-11 Mesocycle 2/Block 2/Week 3/Lower #1

Squat x 5 @ 9-10 w/3% fatigue:
315 @ easy
355 @ 8.5
375 @ 10
365 @ 9.25
365 @ 9.25

Deads x 2 @ 9-10:
315 @ easy
365 @ easy
405 @ easy
455 @ 7
515 @ 10
Started sneaking a little chalk on 455.  Some dude was doing rack pulls (REALLY high rack pulls...like 2 in ROM) a few racks down from me...loading up a shit ton of weight and slamming it.  Drew attention from manager who caught him with chalk.  Once I was loading up weight he came over and chatted for a second like he was something.  I was just alpha and mostly bertstared him.  Was kinda pissed that he drew that attention so I had to be sneakier with chalk, and therefore grip was failing on the 515. 

Lunges:
3 x 6 x 135 (6 reps each leg)
Bout got pinned lol...5 rep squats kill.

Leg Curls...gay as F...didn't know where I could do GHR's or anything so just did these.  Some beta phaggot took the machine in between my sets and I was pretty pissed about it.  I took it back shortly after.

Decline Abs to side...several sets...was tough.

2-5-11 Mesocycle 2/Block 2/Week 2/Upper #2

OHP x 3 @ 9-10 w/7% fatigue:
135 @ easy
155 @ 7
175 @ 9
185 @ 10
175 @ 10.5

Incline DB BP (paused, deep): 5 x 5, 4.5, 7, 10, 8.5 x 90's, 100's, 85's, 80's, 80's (the 2 sets with 80's were after other accessory stuff to get ze pump going)

Bent Rows: 5 x 6 x 185, 185, 205, 205, 205

Some bicep curls on the left arm to get the symmetry going.

2-4-11 Mesocycle 2/Block 2/Week 2/Lower #2

Sorry for not updating...don't forget to click some ads guys...been like 2 weeks since I've had one!

Lifting at the Gold's I was at last time I was here in CA ($20 per week ain't bad).

Pause Squats x 3 @ 9-10 w/7% fatigue:
275 @ easy
315 @ easyish
345 @ 8.5
365 @ 9.25
385 @ 9.75
375 @ 10
355 @ 9.5
Around 345 a big black dude (some kind of trainer) came up, asked my name, and shook my hand and said, "that's how you squat!".  He said he was a PL for like 10 years...would explain why he's fat I guess.

No deadlifts cuz they don't allow chalk so I just did:

GM's: 5 x 6 x 225, 245, 245, 245, 245

Decline Abs:
5 x 6 x 25 (regular, steep, steep, regular, regular)

Tuesday, February 1, 2011

2-1-11 Mesocycle 2/Block 2/Week 2/Upper #1

Bench x 3 @ 9-10 w/7% fatigue:
265 @ easy
285 @ 8
300 @ 9
310 @ 9.5
290 @ 9
290 @ 9.25

Feeling pretty good strength-wise, but that tendinitis is fucking killing.  I'm almost near where I was before...probably about 15-20 lbs off my previous max (sitting at about 335-340 now).

Paused Decline DB Press:
4 x 5, 5, 5, 3.5 x 90's, 100's, 110's, 110's

Skinny handles on the 110's and an awkward setup made it much more difficult than I had wanted.

Pullups:
5 x 6 x BW, 10, 10, 10, BW

JM Press:
5 x 6 x 135 (wide), 155 (medium), 155 (medium), 155 (close), 155 (close 8 reps)

Light side raises.  Headed to CA tomorrow...IF my flight don't get the cancel.

1-31-11 Mesocycle 2/Block 2/Week 2/Lower #1

Squat x 3 @ 9-10 w/7% fatigue:
275 @ easy
315 @ 7
355 @ 8
375 @ 9.25
395 @ 10.25 (spotter threw me off on the 2nd rep and kinda pushed me forward, then had to help a bit on the second...had he not been there it would have been a clean set and I'd call it a 10)
365 @ 9.75
365 @ 9.75

Deficit Deads x 2:
315 @ easy
365 @ easy
405 @ 7
455 @ 9
455 @ 9.5 (huge rests here cuz I was talking to some bish from the office...been really concentrating on leaning back and pulling from the heals, but it's hard on a deficit)

The following circuited:
Lunges:
3 x 6 (each leg) x 135

GHR's:
3 x 6 x BW

Machine Abs (alternating left and right each set):
6 x 10 x 107.5

Squats were off, but ok workout.

Saturday, January 29, 2011

1-29-11 Mesocycle 2/Block 2/Week 1/Upper #2

OHP x 2 @ 9-10 w/5% fatigue:
135 @ easy
155 @ 6
175 @ 8
190 @ 9.5
200 @ 10.5 (one rep clean, 2nd rep had to use the legs a little)
185 @ 9.5
185 @ total failure lol (11)

Paused Incline Bench x 2 @ 9-10:
185 @ 7
225 @ 9
Quit cuz my tendinitis is flaring up really bad...feelsbadman.

Bent Rows:
5 x 6 x 185, 205, 205, 205, 205

Front Raises:
5 x 6 x 25's, 30;s, 35's, 40's, 40's

Some curls and DB fly's.

Friday, January 28, 2011

1-28-11 Mesocycle 2/Block 2/Week 1/Lower #2

Rack Pulls x 2 @ 6-7, work up to 1 x 2 @ 8-9:
405 @ 6
455 @ 7.5
455 @ 7
455 @ 7.5
455 @ 8
455 @ 7
515 @ 9 (I really gotta work on my form on these...the position just below the kneecap is so awkward for me)

Pause Squat x 2 @ 9-10 w/5% fatigue:
275 @ easy
315 @ easy
345 @ 8
355 @ 8 (had 10 lbs extra on the left side...fucking bitches be distracting and talking and shit)
365 @ 9.5
385 @ 9.5
365 @ 10 (extra long pauses)

GM's:
5 x 6 x 225

Decline Abs:
5 x 6 x 35 (behind neck)

1-26-11 Mesocycle 2/Block 2/Week 1/Upper #1

Bench x 2 @ 9-10 w/5% fatigue:
255 @ 7
275 @ 8
295 @ 9
315 @ 10
310 @ 10.5 (I'm an airhead and meant to put on 300...but had an extra 10 on left side...this was painful to my tendinitis bs I've had)
300 @ 10

Paused Decline DB Bench:
4 x 5 x 80's, 90's, 100's, 100's

Pullups:
5 x 6 x BW, 10, 5, BW, BW

JM  Press:
1 x 6 x 135 (wide)
2 x 6 x 155 (medium)
2 x 6 x 165 (close)

Side Raises:
4 x 8 x 20-30's

Tuesday, January 25, 2011

1-25-11 Mesocycle 2/Block 2/Week 1/Lower #1

Time to start my intensity block.

Squat x 2 @ 9-10 w/5% fatigue:
275 @ easy
315 @ easy
345 @ 7.5
365 @ 9.25
385 @ 9.25
405 @ 9.25 (actually this was more like a 9!!)
385 @ 9.5
385 @ 10

Wow...I'm really stoked about this squat session.  I will easily hit my goal of a no-belt squat of 455 soon.  Will aim for 405 or so for my x3 day next week.

Deficit Deads x 2:
Typically I do speed pulls at a 6-8, but I wanted to push it today...was disappoint.
365 @ 6
415 @ 8
465 @ 10
415 @ 8.5
415 @ 8

I then circuited the following:

Lunges: 3 x 5 (each leg) x 115

GHR's: 3 x 6

Standing Machine Abs (alternating L to R each set): 6 x 10 x 95

Near the end I started getting a stomach ache, then had my PWO shake, then walked over to the grocery store for milk and stuff...I was seriously holding back some puke in there and freaking out.  I think I looked like a drug addict.  Feeling better now, time to go to bed early.  Upper tomorrow.

Saturday, January 22, 2011

1-22-11 Mesocycle 2/Block 1/Week 3/Upper #2

OHP x 5 @ 9-10 w/7-10% fatigue:
135 @ 7
155 @ 9.5
155 @ 9.5
145 @ 9.25

A little disappointed in these...was just off today.

Bent Rows:
5 x 8 x 185

Side Raises:
2 x 8 x 35, 40's

Front Raises:
2 x 8 x 35, 40's

Some curlz.

SUPER sore from the high stress squats yesterday...glad it's friday so I can sleep for like 12 hours.

Friday, January 21, 2011

1-21-11 Mesocycle 2/Block 1/Week 3/Lower #2

Today's lower workout was supposed to focus on back, but the gym doesn't allow chalk (and the bars all seem to be a little fatter than usual), so I decided not to do rack pulls or deadlifts or anything.  No big deal because:
-5 reps of squats hits the back pretty good for me
-Pause squats magnifies this
-Raised the fatigue from 7 to 10 %
-A break from deads usually works out really well for me (didn't do any on monday either)

Squats x 5 @ 9-10 w/10% fatigue:
275 @ 8
295 @ 8.5
315 @ 9.25
315 @ 9.5
315 @ 9.75
295 @ 9.5
285 @ 9.5

Decline Abs (sharper decline than usual)
4 x 8, 8, 6, 4.5 x 25 (behind head)

GM's (low bar):
6 x 135, 185, 205, 205, 225, 225

Could have done more work but I was on the verge of vomiting the entire time.  I was pretty psyched about squats today because this is a sharp increase for pause squats and the same weight I was struggling with on regular squats.  Still not sure if I'll start my intensity block or extend this volume block...will decide tomorrow in the airport (speaking of which...I got A25!!!!!...how does this happen without being business class or buying the early bird?).

Thursday, January 20, 2011

1-19-11 Mesocycle 2/Block 1/Week 3/Upper #1

On travel but found me a pretty nice (not in quality but they had more squat racks then any gold's I've ever been in...probably 6!!!!) gym.  Got a week free pass online, and found out they only charge $20 per week ($39 per month) which is unheard of in my experience. I didn't write lifts down but I'll try to remember.

Bench x 5 @ 9-10 w/7% fatigue:
225
245
270 @ 9
270 @ 9
270 @ 9.5
250 @ 10 (triceps hit a wall)

Paused Decline DB Bench:
8 x 80's
8 x 80's
8 x 80's

Pullups:
8 x BW
8 x BW
6.75 x BW

The thing I used for these also had rock-climbing grips for pullups...and they were awesome.

Pullovers:
3 x 12 x 70, 80, 80

JM Press:
3 x 8, 8, 5 x 140

My plan called for 6 sets, but the 5 rep benches, DB Press, and pullovers took it out of me.

Side Raises:
4 x 8 x 25's, 30's, 30's, 30's

Also did a few sets of flat chest fly's.

Tuesday, January 18, 2011

1-17-11 Mesocycle 2/Block 1/Week 3/Lower #1

Squat x 5 @ 9-10 w/7% fatigue:
225 @ easy
275 @ 7.5
315 @ 9
315 @ 9.5
315 @ 9.5
315 @ 9.75
295 @ 9.5

I skipped deficit deads...this day is supposed to focus on back and my back was already kind of sore...plus I had to make it to the airport and didn't want to waste time.

I then did a circuit of the following:

Lunges: 4 x 6 (each leg) x 95

GHR's: 4 x 8 x BW

Standing Machine Abs (alternating sides): 6 x 12 x 75 lbs

My Current Training Plan


















So I split my training up into mesocycles, typically each with up to 4 blocks of training.  I alternate volume (low intensity is more fitting) with intensity blocks (intensity blocks can also have weeks with high volume).  Currently I'm prepping for a meet 3 months or so away so I'm not using a belt and really focusing on form and doing a volume block.

Sunday, January 16, 2011

What this log will be...

My name's Dallas, and I train for powerlifting, but haven't had a chance to compete yet.  My current bests are:
Squat: 475 x 1, 435 x 3
Bench: 335 x 2
Deadlift: 545 x 2

I train using a Reactive Training Systems (RTS) template.  Basically I lift upper twice a week and lower twice a week.  Each session includes two main lifts or main lift accessories followed by supplemental work.  Any questions feel free to ask.  A few vids of my training are posted below:

Pop-Up Hottie

Welcome

Hey what's crackin?