Training Log: Entry 1110
(5)Mat pulls 565
1x5
Notes: It was still brutal. Set up was garbage since there was ice on my garage floor and it was difficult to get footing without slipping. May be overtraining my back. Still though, strength is where I want it, and so is pure balls factor.
SSB box squat 175+chains
5x10
RCSU+25
5x10
Full ROM GHR
12
Training Log: Entry 1101
Squats
5x325
3x370
4x415
5x10x205
Notes: Real struggle on rep 4 of work set. I musta peaked somehow on my old routine, as I hit 470x3 for one workout. Wish I had a better grasp on this stuff, but it gives me hope for the future. Speed on eccentric is really coming along, which should hopefully mean getting more out of my wraps.
Squat lockout 16 pin
3x545
Notes: No belt. This is what it takes.
Kb swings
6x15
Notes: Performed in between sets of squats.
Training Log: Entry 1100
Strict press
135x5
155x3
170x5
5x10x85
Notes: Right shoulder feeling healthier. Minor pain until 170, then gone for rest of workout. Had 6 in me with slight leg drive, but still taking things easy.
DB rows 180
3x5
100
17,5
Notes: Throwing in one extra set just for some balance. 5 rep sets are ugly, but should have good carryover to deadlift lockout.
Training Log: Entry 1099
Deadlifts 425+chains
12
Notes: Was hospitalized yesterday for dehydration due to stomach flu/food poisoning. Given 2 bags of IV fluids and some anti-naseua meds. Slept for 14 hours, came back and nailed this. Recovery between sets for the rest of the workout sucked.
SSB box squats 145+chains
5x10
RCSU+10
4x10, 1x20
Back extension/GHR
10
Notes: Planning on sticking with this combo lift for more when I'm healed.
Training Log: Entry 1097
Squats
3x305
3x350
6x395
5x10x195
Notes: Elevation change is murdering me, had to call it a day after the squats. 195 felt like air on my back, and my heavy sets were speeding up on the eccentric just like my volume work, but I couldn't recover between sets to save my life. Need to up my GPP, but sudden changes in climate aren't helping either. Still feel accomplished.
Training Log: Entry 1096
Press
125x3
145x3
160x7
5x10x70
Notes: Right shoulder still a little sore as I warm up, but seems to figure itself out toward the work sets. Strength is coming back well, especially at such a light bodyweight. Up at much higher elevations (Denveresque), so recovery sucks.
DB rows of 125
5x10
Notes: 125 was the heaviest DB.
Cable face pulls
Training Log: Entry 1095
(6) Mat pulls 565
1x5
Notes: Just the right level of intensity/suckiness. Though I usually train this after a full body workout, hitting it the week of a meet was still the same impact. Interested to see how I do in 2 weeks.
SSB box squats 135+chains
5x10
Notes: Left hamstring is miserable from previous squats. Will adjust to high volume.
RCSU
5x10
Training Log: Entry 1093
Squats
285x5
325x5
370x8
5x10x185
Notes: Still feeling tapped from my meet, and these high reps just suck. 5x10 without belt, trying to focus on speeding up my eccentric so I can have a better stretch reflex and get more out of my wraps.
KB swings
7x10, 3x5
Notes: Performed in between sets of squats
Training Log: Entry 1092
Press
115x5
135x5
155x8
5x10x65
Notes: First day in, still kinda beat up from the meet. Shoulders all torqued, and not warming up enough. I never realized that by squatting first thing in my previous training, my whole body was warm and I didn't need to warm-up much for upper body work. Now that I am starting off with it, I'll need to be more thorough.
DB rows
3x5x175
1x15x100
Notes: Really felt the lack of warm-up here. Torqued my right shoulder/tricep on the very first pull, and form was a little goofy. May take the weight down a touch. I am keeping with my upper back pulling training simply because my deadlift is still doing fine, and I see no reason to modify it.
Band pull aparts.
PM training
KB swing/pull-up circuit
21/15/9
Future Gameplan
5/3/1 Mutation
DAY 1
Press 5/3/1
Press 5x10
DB rows 3x5+WC set
Rear delt work
DAY 2
Squat 5/3/1
Heavy Partial 1x5
Squat 5x10
KB swings 5x a lot
Day 3
Bench 5/3/1
Bench 5x10
Chins 3x5+WC set
Rear delt work
Day 4 A
Mat pulls 1x5
Safety squat bar box squats 5x10
Glute ham raise 5x10
Ab work
Day 4 B
Floor pulls 1x20
Safety squat bar box squats 5x10
Glute ham raise 5x10
Ab work
Alternate between 4A and 4B each week
MEET RESULTS
485-320-584. 1339 total. 6 of 9. State Records in all lifts. American Record Total and Deadlift.
Videos
http://www.youtube.com/watch?v=b0tWrvt_qMQ
http://www.youtube.com/watch?v=lAreZgqgRyg
http://www.youtube.com/watch?v=0oTJLocnnx4
http://www.youtube.com/watch?v=CSyFIG-uIfo
http://www.youtube.com/watch?v=dvwuNv42YYo
http://www.youtube.com/watch?v=-unim_73Mm0
Lessons Learned:
Take smaller jumps on bench. Went from 320 to 350 trying to greedily make a 1400 total easy for deads.
I have no idea how to program squats or bench. 10lb PR on squats in 8 months is horrible, even with weight cut. Getting on the 5/3/1 train, while keeping my deadlift training the same.
Read the rulebook closer. My sleeves weren't allowed, and they got rid of thumbless. The former didn't hurt me, the latter killed.
Don't experiment on meet day. Wraps on third attempt squat were stupidly tight. I was wrapped them up to be like sleeves on 2 attempts and had no issues.
Summary: Overall, great meet, great experience, still hungry for more. Learned a lot, got to hang out with Mike Tuchscherer as he put on an exhibition and got his greatest raw total ever. I'm a total freakshow in the deadlift.
