So I am planning on starting a hellatious squat routine Saturday, so I thought nice easy deload would be in order for tonight. Until Spud recommended we do goodmornings...
75 # X 2 sets of 8
165 X 2 sets of 5
255 X 2 sets of 5. At this point i am content to stay here for 1-2 more sets, But spud kept going up.
345 X 3
395 X 3
435 X 3
485 X 3
A little hack squat work, but nothing cool worth writing about.
Hanging high leg raises: 3 sets o 6
Standing gray band crunch: 3 sets of 12.
Done for the night
Wednesday, January 4, 2012
I have been away....
So it has been forever since I posted. With the end of the year sales being crazy and bombing out at the outlaws meet in Florida I have not had anything special going on training wise for a while. Back at it now. Here is what i have done recently.
Monday Floor Press: worked up to 325 X 3, 375 X 3 and 415 for 2 sets of 3
floor press with 2 foam boards: 415 X 3, 505 X 3, 505 and a 25 # chain per side X 2 (missed 3rd over my face)
Incline DB Press: 80, 90,110,120 all for 1 set of 8 each
Close grip lat pulldown with Spud, Inc. Fat bar handle: 200 X 8, 250 X 8, 300 X 8
I am excited to start our squat program out Saturday. It is a Russian pyramid type routine with much more volume than we are used to. Most everyone is a bit apprehensive about all the intensity and volume, but it ought to be a fun challenge.
-Two squat days a week, what more could you ask for.
Monday Floor Press: worked up to 325 X 3, 375 X 3 and 415 for 2 sets of 3
floor press with 2 foam boards: 415 X 3, 505 X 3, 505 and a 25 # chain per side X 2 (missed 3rd over my face)
Incline DB Press: 80, 90,110,120 all for 1 set of 8 each
Close grip lat pulldown with Spud, Inc. Fat bar handle: 200 X 8, 250 X 8, 300 X 8
I am excited to start our squat program out Saturday. It is a Russian pyramid type routine with much more volume than we are used to. Most everyone is a bit apprehensive about all the intensity and volume, but it ought to be a fun challenge.
-Two squat days a week, what more could you ask for.
Monday, November 14, 2011
Short and Ugly...
So the meet didn't go quite as planned for me. 3 missed squat attempts and i was a handler for the other two guys who didn't bomb. It was a combo of technique/balance/vaginitis issues I suppose, but at the end of the day I had my first bomb out. It happens, not the end of the world, but enough to piss you off real good. So back to training. I have picked out another meet to do to somewhat salvage the training cycle. ( I'll let you know how it goes for me). But back to the training.
Bench on Monday (sucked as I was smashed from the 3 missed squats: managed an ugly double with 725 off a 3 board and went home.
Wednesday squats: Back was still wreaked from 1/2 squatting at the meet:
685X 2
775X 2
825 X 2 all in briefs. Was planning on suit doubles, but wasn't happening.
Saturday felt terrible from squatting and it was the apex of my sickness so didn't feel like doing anything: 315 X 6 set of 3 deads
45 degree back ext: 4 sets of 10 with 45# plate
I also did a good bit of abs and reverse hypers and stretched.....done after that. Not one of my best days.
Week 2 of training: Felt much better than last Monday:
2 sets of 2 with 7256 off a 2 board (Would have been 3 sets but got off balance on one set and just got a single out of it. Bench is feeling better and going in a positive direction so I am pleased with that.
Flat DB Press: 40 # X 3 sets of 20 with biceps/pec stretching in between.
That is about all she wrote until Wednesday Suite Doubles. The plan is 900-925 for 2 sets of doubles.
Bench on Monday (sucked as I was smashed from the 3 missed squats: managed an ugly double with 725 off a 3 board and went home.
Wednesday squats: Back was still wreaked from 1/2 squatting at the meet:
685X 2
775X 2
825 X 2 all in briefs. Was planning on suit doubles, but wasn't happening.
Saturday felt terrible from squatting and it was the apex of my sickness so didn't feel like doing anything: 315 X 6 set of 3 deads
45 degree back ext: 4 sets of 10 with 45# plate
I also did a good bit of abs and reverse hypers and stretched.....done after that. Not one of my best days.
Week 2 of training: Felt much better than last Monday:
2 sets of 2 with 7256 off a 2 board (Would have been 3 sets but got off balance on one set and just got a single out of it. Bench is feeling better and going in a positive direction so I am pleased with that.
Flat DB Press: 40 # X 3 sets of 20 with biceps/pec stretching in between.
That is about all she wrote until Wednesday Suite Doubles. The plan is 900-925 for 2 sets of doubles.
Friday, October 28, 2011
Waiting....
The meet is 8 days away now. I am starting to feel a little better and recovered a little bit now thankfully. I am and will be doing some foam rolling and stretching a little every day to help facilitate recovery. I am drinking more water and loading up on my branch chain aminos (afterglow) and that normally makes me feel much better. My weight is hanging right around 321-323 # right now. I will probably try and weigh right around the same at the meet since my equipment won't hold much more. As always everything is subject to change but right now here are my planned openers:
Squat: 1005
Bench: 765-775
Dead: 675
Still have to try and stretch my shirt out a little more so I can actually touch at the meet, but I figure a couple of nights stretching will give me enough room to touch. we shall see.
Squat: 1005
Bench: 765-775
Dead: 675
Still have to try and stretch my shirt out a little more so I can actually touch at the meet, but I figure a couple of nights stretching will give me enough room to touch. we shall see.
Monday, October 24, 2011
Last bench night of the cycle
Raw bench work:
135 X 2 sets of 10
225 X 2 sets of 6
315 X 2 off 2 foam boards
365 X 2 off 2 board
405 X 2 sets of 2 off 2 board
455 X 2 sets of 2 of 2 board
495 X 2 off a 2 board. Nice and fast
495 X 1 off 1 board. Pretty good speed. Pretty happy with how the weights felt tonight.
Floor Press: 225 X 10, 12, 15 reps
DB Side Raise: 30,35, 40 # all for 1 set of 10 each weight.
External Rotator work: 2 sets of 15 each arm.
Arm Bars: 2 sets of 1 minute holds each arm with 16 Kg Kettlebell.
Done for the night there. I did some more biceps, pec, and shoulder stretching, but nothing monumental.
My wife, dog, and I went to the mountains for the week end with her family. Overall it was a great time and fun. I did have a minor melt down when I found out that the $ we paid for the house we rented gave us a pull out couch to sleep on......It was a blur of anger and curse words. It all worked out sort of, and we had a good week end until There was an unexpected 4 mile hike up and down a freak'en mountain!
135 X 2 sets of 10
225 X 2 sets of 6
315 X 2 off 2 foam boards
365 X 2 off 2 board
405 X 2 sets of 2 off 2 board
455 X 2 sets of 2 of 2 board
495 X 2 off a 2 board. Nice and fast
495 X 1 off 1 board. Pretty good speed. Pretty happy with how the weights felt tonight.
Floor Press: 225 X 10, 12, 15 reps
DB Side Raise: 30,35, 40 # all for 1 set of 10 each weight.
External Rotator work: 2 sets of 15 each arm.
Arm Bars: 2 sets of 1 minute holds each arm with 16 Kg Kettlebell.
Done for the night there. I did some more biceps, pec, and shoulder stretching, but nothing monumental.
My wife, dog, and I went to the mountains for the week end with her family. Overall it was a great time and fun. I did have a minor melt down when I found out that the $ we paid for the house we rented gave us a pull out couch to sleep on......It was a blur of anger and curse words. It all worked out sort of, and we had a good week end until There was an unexpected 4 mile hike up and down a freak'en mountain!
Thursday, October 20, 2011
Squats and Pulls in one night
Wednesday was our last suited squat day. I had an opener planned, but decided to back off a little and just do a set of doubles.
Bar X 8
255 X 2 sets of 6
345 X 1
455 X 1
Briefs on
655 X 1
Suit on straps up with light knee wrap
855 X 2
Deads: The plan was to do an opener and maybe one or 2 more singles just below my opener
405 X 1 I managed to get into my briefs that I wore last meet when i weighed 310. Strange that now i can't get down to the bar in them at 325.....
Wardrobe change: Karl offered the services of his Metal King Deadlifter that is WAY to big for him to ever wear, so I gave it a try.
545 X 1
675 X 1 It went pretty decent. It didn't feel all that speedy, but looked solid on video. The King Deadlift suit is not what I am used to so I wanted to try on a pair of titan briefs the next size up from the ones I outgrew.
635 X 1 in the different briefs. It felt ugly and looked the part too. Still too tight to get down to the bar right. Going with the King Deadlifter at the meet! Opener is planned at 675 and not likely to change. This is the meet to be aggressive.
-Back is wrecked, time for a week-end recoup
Bar X 8
255 X 2 sets of 6
345 X 1
455 X 1
Briefs on
655 X 1
Suit on straps up with light knee wrap
855 X 2
Deads: The plan was to do an opener and maybe one or 2 more singles just below my opener
405 X 1 I managed to get into my briefs that I wore last meet when i weighed 310. Strange that now i can't get down to the bar in them at 325.....
Wardrobe change: Karl offered the services of his Metal King Deadlifter that is WAY to big for him to ever wear, so I gave it a try.
545 X 1
675 X 1 It went pretty decent. It didn't feel all that speedy, but looked solid on video. The King Deadlift suit is not what I am used to so I wanted to try on a pair of titan briefs the next size up from the ones I outgrew.
635 X 1 in the different briefs. It felt ugly and looked the part too. Still too tight to get down to the bar right. Going with the King Deadlifter at the meet! Opener is planned at 675 and not likely to change. This is the meet to be aggressive.
-Back is wrecked, time for a week-end recoup
Monday, October 17, 2011
Another productive night benching
The title is a little misleading, but every night is a learning experience so...I guess it was productive.
I used my 58 Phenom tonight instead of the 56 I have been using....lessen learned. I got zero pop from the 58. I will save you the warm ups: Everything shirted.
635 X 1 off 3 board
700 X 2 off a 2 board (felt like a raw press....a slingshot at best)
725 X 2 misses off a 1 board. For once touching was not a problem. Both attempts touched easily, but i had no Drive off the board and did not lock either out. A little frustrating that there is that much difference in one shirt size, but I guess that is what I get for trying to be a girl and use a shirt that is too big for me. I put my 56 on after the two misses.
56 phenom I touched a two board with 725 (never touched a two board that light before), and the press felt great. I stretched the 56 with kettlebells in the arms overnight this past Saturday, so I will continue to do this a few more time until meet day, and it should be good to go.
Side DB Raise: 30,40,45 lbs all for sets of 10
External Rotator Work: 3 sets of 15 each shoulder.
Now to the learning part of the night. After taking (4) 700 lb benches that all felt like 800+ I was a little irritated. So as soon as I got ready in my 56 and got the hand off I just went with it. I brought it down much faster than i normally do and it touched much easier even though I didn't tuck my arms enough. I guess its like getting out of a moving car. Commit to it...then, Tuck and roll with that shit!
I used my 58 Phenom tonight instead of the 56 I have been using....lessen learned. I got zero pop from the 58. I will save you the warm ups: Everything shirted.
635 X 1 off 3 board
700 X 2 off a 2 board (felt like a raw press....a slingshot at best)
725 X 2 misses off a 1 board. For once touching was not a problem. Both attempts touched easily, but i had no Drive off the board and did not lock either out. A little frustrating that there is that much difference in one shirt size, but I guess that is what I get for trying to be a girl and use a shirt that is too big for me. I put my 56 on after the two misses.
56 phenom I touched a two board with 725 (never touched a two board that light before), and the press felt great. I stretched the 56 with kettlebells in the arms overnight this past Saturday, so I will continue to do this a few more time until meet day, and it should be good to go.
Side DB Raise: 30,40,45 lbs all for sets of 10
External Rotator Work: 3 sets of 15 each shoulder.
Now to the learning part of the night. After taking (4) 700 lb benches that all felt like 800+ I was a little irritated. So as soon as I got ready in my 56 and got the hand off I just went with it. I brought it down much faster than i normally do and it touched much easier even though I didn't tuck my arms enough. I guess its like getting out of a moving car. Commit to it...then, Tuck and roll with that shit!
Subscribe to:
Posts (Atom)