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