Training Log: Entry 1091
Wednesday, November 23, 2011
Training Log: Entry 1090
Pin squats 525
Notes: Can't tell if this is burnout or a programming issue. I'm treating it as the latter, and once my meet is over I'm going to consider making my first training day a DE day and either my middle or last training day a legit overload day with pin squats. Set the pins to 16 on this one.
DB rows 175
Bench press 185+chains
Monday, November 21, 2011
Training Log: Entry 1089
Reverse band squats 585
Notes: I either need to buy another average band or stretch out my new one. The difference is absurd.
Notes: Coming close to the meet, getting burnt out on high rep work. Adding weight to cut reps.
Notes: Just wanted to get used to a fully loaded eccentric again. 315 feels really light in my hands these days. Didn't want to push too hard on a full movement right before my meet.
Notes: Form was a little off, but all that really matters here is guts.
Saturday, November 19, 2011
Training Log: Entry 1088
SSB box squats 300+bands and chains
Notes: Chins are still pretty tough. Hitting pull-ups under the theory that making the teres minor stronger may improve my chins.
Notes: New way to get some volume
Swiss bar bench press of bar
Notes: Pec/delt tie in on right side is bugging me, so I'm taking it easy.
Some additional stuff. As the meet approaches, I'm going light.
Wednesday, November 16, 2011
Training Log: Entry 1087
Notes: Sleeves on first set, wraps on second. Was able to get some rebound out of the wraps, but I still am not a fan. For some reason, when I use wraps, my back stability goes to shit. I think it's because the tension of the wrap forces my knee into a semi-flexed state, whereas with sleeves I can still lock my knees under the weight if need be. Being this close to the meet, I think my gameplan is sleeves for first and second attempt, wraps for third. A monolift would make wraps far more desirable, but the walking out with them just sucks.
DB rows 170
Notes: New DB row handle is a real ass-kicker. With the handle being so high, I have a much larger ROM, and I can't set-up on a bench anymore so I am bent forward using my power rack to steady myself. This really tore into my lasts something fierce though, pretty awesome.
Pin press lockout 415
Monday, November 14, 2011
Training Log: Entry 1086
Reverse average band squat 580
Notes: One band is newer than the other, so it offers a little more resistance. Otherwise, this is really light, and I'll probably work into the mid 600s before it becomes an issue. Reducing loading and total volume to taper as I get closer to my meet. 19 days away.
Reverse light band bench press 360
(7)Mat pulls 565
Notes: These felt incredibly easy. Did a great job of getting a belly full of air before each lift.
It's amazing how short and easy this routine is when I trim away all the fat. I may move the extra stuff to another day in the future.
Saturday, November 12, 2011
Training Log: Entry 1085
SSB squats 295+light bands and chains
Notes: Feeling like a million bucks, aside from pulling a muscle in my left trap.
Average reverse band chains 135
Notes: Back to straight weight, these are getting ugly.
Swiss bar bench press 255+chains
KB swings/swiss bar chain press
Notes: Figure this is a good way to take weight off the swiss bar, get more pop out of the KB swing, keep weight down and still train all systems.
Thursday, November 10, 2011
Training Log: Entry 1084
Notes: 6 day TDY with limited access to training equipment. I did 100 DB rows with 40lbs and some lunges and stuff. This was my first workout since. I had 5 hours of sleep, a poor diet, and spent the day traveling, leading me to believe that external factors are responsible for my performance. I am torn on how to feel. This is the most I have ever squatted in my life, but I was aiming for way more. My plan is to still increase to 480 next week for 2 singles.
The double was the most hardfought rep in my life for a squat. Great training value in learning how to strain and still get the rep, something I was lacking on my 502 attempt at my last meet. I have zero speed as soon as I get out of the hole. I am like a "human crane", to paraprhase Dave Tate, in that I am great at slow moving strength, but lack explosiveness. I may turn my "overcome" day into a legit DE day, but that will come after this meet. The only changes I am making at this point is just a reduction in training volume to taper for the meet. Today's lack of volume was more a result of being fatigued compared to anything else.
DB rows 205
DE bench 185+chains
Saturday, November 5, 2011
Thursday, November 3, 2011
Training Log: Entry 1081
SSB box squats light bands+chains 290
Average band reverse band chins+135
Swiss bar bench press 255+chains
Swiss bar overhead
Notes: Horizontal press was fine, vertical I could notice the twinge in my shoulder again. I'm exactly one month away from my meet, so I'm going to start taking it easy on the overhead work.
Wednesday, November 2, 2011
Training Log: Entry 1080
Notes: Wore wraps again on the last set. I think my eccentric is too slow to really get great benefit from them, and once I finished the rep I was thrown forward into the rack. Setting up is a pain too. I am going to keep researching this, but if worse comes to worse I will just wear sleeves for my meet.
Db rows 205
Pin press lockout 415
Notes: Sprained right shoulder here, pressing too high on my body.
Swiss bar chain press
Notes: Since shoulder was torqued, I used this movement instead. Felt good to get so much bloodflow.
Kb swings 45