Sunday, November 25, 2012

Training Log: Entry 1327

DELOAD/Premeet

Squats/GHR/RH/KB swing superset
3x5@315/15/15/15

Notes: Just some active recovery and pump work.

Friday, November 23, 2012

Training Log: Entry 1326

DELOAD/Pre-meet

Press drop/superset w/blast strap inverted rows

12x135/20
8x125/15
7x115/15
7x105/12
9x85/12
9x65/10
12x45/10

Notes: Just something to get some blood flowing and my heart pumping

Dips
35,20

Arm Stuff

Took some photos of how I am looking pre-meet. No myspace trickery on these.







Wednesday, November 21, 2012

Training Log: Entry 1325

(7) Rack Pulls 575
1x6

Notes: Took it easy.  10 days out from my meet, feeling strong, just need to quit losing so much weight.  Rest of workout was lightweight stuff to get a pump.

SSB upper back good mornings
2x50

GHR superset w/reverse hyper
30,20,10

KB swings
20

RCSU
40

Monday, November 19, 2012

Training Log: Entry 1324

Bench
3x250
3x285
1x325

Notes: Fucked up my set-up a bit and turned it into a grinder, but knowing that I can hit this even at my worst makes me confident that I can do amazing things at my best.

Bench 225
3x10

Notes: First half of set paused, last half touch and go.  Really digging this approach.

Dips
2x25

NG chins
1x50

Chin Medley w/30
10x10

Arm stuff

Sunday, November 18, 2012

Training Log: Entry 1323

Skipping Rope 

10 two minute rounds, 30 seconds between rounds

KB swings
15,10,5,10

Notes: Just getting in some more conditioning to aid in fat loss.

Saturday, November 17, 2012

Training Log: Entry 1322

Squat
1x455

Notes: Taking my openers.  Was wearing very loose wraps over some sweats, just to get used to the feeling of wraps again.  Don't think I'm going to wear them very tight in comp, just enough to get some stability.  Walked out 545 as well.

Squats 305
3x10

GHR
1x65 w/rest pause

Reverse hyper
1x65 w/rest pause

RCSU+70
5x7

Neck harness w/25
1x60

Thursday, November 15, 2012

Training Log: Entry 1321

Press
3x175
3x200
2x225

Notes: 2 weeks out from the meet, not going to push myself for reps.

Pause/Touch and go 145
2x10

Notes: First 5 reps were paused, last 5 touch and go each set.  Liked this, will have to remember this for the future.

Dips
30,25,20

DB rows 150
4x12
1x30

Inverted rows
5x17

Arm stuff

Wednesday, November 14, 2012

Training Log: Entry 1320

(7) Mat Pulls 570
1x10

Notes: Back from leave.  This went up like a feather.  Going to stick to the 7 mat height for one more week, then deload and do my meet.

SSB Squats 255+chains
3x10

GHR superset Reverse Hyper
30,20,10

Blast Strap Fallouts w/2 chains+25lbs+timed holds
5x11

Sunday, November 11, 2012

Training Log: Entry 1319

DELOAD

Bench
5x210
5x230
5x245

Pause bench 220
10,10,5

Notes: Fatigue and training on a crappy commercial bench.  Close to the meet anyway, time to scale stuff down.

Dips
26,28

Pull-ups
1xshitload

Notes: I just did a ton of chins/pull ups.  It was a deload, I didn't want to think.

Arm stuff

Saturday, November 10, 2012

Training Log: Entry 1318

DELOAD

Squats 300
3x10

Notes: Was training with a friend of mine at his gym.  Bars were terrible, no center knurling.  Felt a slight twinge in the lower back, but was still able to keep training.  Weight felt very light.

Lying hamstring curls
10x140
10x160
10x200

Notes: No GHR

45 degree hyperextension w/40lbs
3x10

Decline sit-ups w/20
5x10
---

Thursday, November 8, 2012

Training Log: Entry 1317

DELOAD

Press
5x145
5x160
5x170

Notes: First time in a while the deload weight actually felt light. I am on leave and my diet is not as strict as it has been for the past few months, so it might simply be more calories.

Pause press 140
3x10

Notes: Really struggling. Going to do half the set pause and half the set touch and go from now on.

Dips
22,25

Notes: Went thumbless. Worked well.

DB rows 100
4x12
1x30

Notes: Heaviest DB there

Arm prehab

Tuesday, November 6, 2012

Training Log: Entry 1316

Deadlift 560
1x7

http://www.youtube.com/watch?v=ohE3NLfmdB0

Notes: Moved office furniture all day and hamstring was pissed at me.  Not ideal conditions, but if I can do this on a bad day, I'm happy.  Gotta drill some KB swings.

SSB Squats 250+chains
2x10
1x20

GHR
1x25

RH
1x25

Fallouts w/25
5x10

Sunday, November 4, 2012

Training Log: Entry 1315

Bench
5x265
3x300
1x335
1x355

Notes: 335 was comp legal with long pause.  355 had butt come off bench.  Still amped about this.

Pause bench 215
3x10

Dips
20,22

Wide grip angled pull ups
44

Chin medley w/27.5
10x10

Arm prehab

Saturday, November 3, 2012

Training Log: Entry 1314

(9) CSS (Competition Height)
1x405
1x455
1x495 (+10lb PR)

Notes: The deload paid off.  This went up fast with barely any struggle.  Held it for 40 seconds at the top, and took it for a slow ride down.  Going to smash records at my meet, assuming I don't trip on the walkout.

Squats 290
3x10

GHR superset w/Reverse Hyper
25,20,15

RCSU+70
5x6

Neck harness w/25
1x55