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:

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