Monday, December 31, 2012

Training Log: Entry 1352

Press
5x150
5x175
5x195
15x105

Chins
55

Chin medley
6x21

Incline swiss bar press 155
4x10
1x16

Notes: Really starting to find my groove on these.  

GB curls 3chains+2.5lbs
5x10

DB lateral raise/PC combo 15lbs
3x10

Notes: Switching to straight weight is murdering the shoulders.

Sunday, December 30, 2012

Training Log: Entry 1351

Dips
50

Notes: My left serratus has been in pain since my PFT.  This seemed to upset it a bit.

Tabata KB swings

Notes: Pretty sure these were vital to my conditioning and body comp this past year, so definitely going to keep them up.

Saturday, December 29, 2012

Training Log: Entry 1350

(4) Mat Pulls 575
1x6

Notes: Think my pft took more out of me than I anticipated.  Knees felt shot, and belt was digging into my hips.  Going to still get to the end of this cycle but re-evaluate as needed.

SSB 240+3 chains
3x10

Fallouts
4x12

Notes: 5 second hold on first 3 sets, 25 second hold on final

GHR +17.5
4x12

T-bar row 135
4x10

Notes: Not a bad movement.  Just focusing on keeping the lats tense.

SSB 240
1x20

Thursday, December 27, 2012

Training Log: Entry 1349

Deload

Bench
5x190
5x210
5x225
15x200

NG Chins
54

Mechanical Advantage Drop Set Chins
6x21

DB rows 165
6x12

Superset w/

DB shoulder press 70
5x10

Notes: Never been able to shoulder press much due to my injury, so this was a pretty big victory

GB lying extensions
100

Band pull aparts
100
Training Log: Entry 1348

PFT Results

Waist: 33"
Push ups: 67
Sit Ups: 58
Run: 11:49
Score: 92.4

Probably last 90 for a while, but I'm good for a year.  Ideally, I will do a 1.5 mile run once a month to stay in shape, but that never happens.

Wednesday, December 26, 2012

Training Log: Entry 1347

(12) CSS Squats 495
1x5

Notes: Stance is getting wide on me, but as long as the weight goes up, I'm happy.

Squats 245+3 chains
3x10

RCSU+30
4x10

Reverse Hyper w/60
4x12

Notes: All done in one big circuit

Squats 245
1x20

Neck harness +45
1x45

KB Swing
45

Tuesday, December 25, 2012

Training Log: Entry 1346

Deload

Press
5x135
5x145
5x160
15x110

Notes: Strength was fine, but recovery between sets was poor due to gastroenteritis.  Good timing on this being a deload.

V handle chins
54

Mechanical advantage drop set chins (4 variations)
6x20

Swiss bar incline press 150
5x10

GB curls
5x12

Notes: I need to bite the bullet and move to a bar soon. It's difficult to progress on these realistically without chains.  I may thread a plate through the chins in the meantime.

GB lateral raise/PC superset
3x12

Sunday, December 23, 2012

Training Log: Entry 1345

(5) Mat Pulls 575
1x9

Notes: Along with the run, shoveled 2 driveways for 2 hours, so was pretty beat. 

SSB Squats 235+3 chains
3x10

Fallouts
4x12

Notes: 30 second hold on final rep.  Tried a method where I don't return completely to the start to fry my abs.

GHR+15
4x12

Ez bar incline rows 215
4x10

SSB Squats 235
1x20
Training Log: Entry 1344

Run (track)
Distance: 1.5 miles
Time: 11:53ish?

Notes: 1/12 mile track, I may have run an extra lap.  Even if that isn't the case, I am making my goal of a sub-12, and I did that without killing myself.  Should be good for gameday.

Saturday, December 22, 2012

Training Log: Entry 1343

Bench
5x240
3x270
1x305
15x195

Chins
52

Chin mechanical advantage drop set
6x20

Notes: Way I have structured this: 4 wide grip pull ups, 4 NG, 4 pull ups, 4 chins, 4 v-bar chins.  No rest between transitions.  I like this.

DB row 160
5x12

superset w/

DB press 65
5x10

Lying GB chain extensions
100

Band pull aparts
100

Friday, December 21, 2012

Training Log: Entry 1342

Treadmill run
Speed: 8
Incline: 1%
Distance: 1.5 miles
Time: 11:11

Notes: This was a bitch.  Between my legs being sore from squats and being 196lbs, it was not ideal.

Thursday, December 20, 2012

Training Log: Entry 1341

(13) CSS 495
1x5

Squats 240 +3 chains
3x10

RCSU+25
4x10

Reverse hyper 50
4x10

Notes: All done as 1 circuit.  Holding plate behind my head on the RCSU for better leverage.

Squats 240
1x20

Neck harness 45
1x35

KB swings
40

Wednesday, December 19, 2012

Training Log: Entry 1340

Press
5x170
3x190
1x215
15x105

Pull ups
52

Chin medley
6x16

Incline swiss bar press 145
5x10

Superset w/

GB chain curls
2x12
3x11

Notes: Amazing how weak I am at incline pressing.  Hoping sticking with this will pay off.

GB lateral raise/PC combo
3x11

Monday, December 17, 2012

Training Log: Entry 1339

(6) Mat Pulls 575
1x9

Notes: Strength is back.  Hit 7 before the first put down.  KB swings are helping me with my hip drive.

SSB squats 230+3 chains
3x10

Fallouts
4x12

Notes: 25 second hold on final rep.

Incline EZ bar rows 205
4x10

Superset w/

GHR +10lbs
4x12

SSB squats 230
1x20

Notes: Up to 194lbs in the morning.

Sunday, December 16, 2012

Training Log: Entry 1338

Dips
45

Notes: Trying to get some extra chest work in when I can, just to bring up a weakspot.

Treadmill run
Speed: 7.9
Incline: 1%
Distance: 1.5 miles
Time: 11:19

I have a blog dedicated to my thoughts on training now rather than just my numbers

http://mythicalstrength.blogspot.com/

Saturday, December 15, 2012

Training Log: Entry 1337

Treadmill run
Speed: 7.8
Incline: 1%
Distance: 1.5 Miles
Time: 11:30

It's funny.  13:37 was actually one of my old 1.5 mile times I logged here.  The nerd in me is upset that I would use entry 1337 for a run, but I'll deal.
Training Log: Entry 1336

Bench
3x225
3x255
3x290
15x190

V handle chins
51

Chin medley
5x15

DB seated shoulder press 60
5x10

superset w/

DB rows 155
3x15
2x12

Notes: DB shoulder press used to be my demise, but I finally got some decent shoulder stability.  Need to buy more 2.5lb plates.  Couldn't increase the DB rows unless I wanted to strip one of the DBs between sets.

GB chain extensions
100

Band pull aparts
100

Friday, December 14, 2012

Training Log: Entry 1335

Treadmill run
1% incline
Speed: 7.7
Distance: 1.5 Miles
Time: 11:38

Notes: This is getting stupid easy.  Definitely paid off to keep conditioning in my off season.

Thursday, December 13, 2012

Training Log: Entry 1334

(14) CSS 495
1x6

Notes: I was such an idiot to not train like this before on this movement.  This just rocks.

Squats 235+3 sets of chains
3x10

GHR SU+55
4x10

Reverse hyper +35
4x10

Notes: Trained as one big circuit

Squats 235
1x20

KB swings
35

Neck harness
35

Wednesday, December 12, 2012

Training Log: Entry 1333

Press
3x160
3x180
3x205
15x100

Notes: Weight is starting to feel lighter now.  Strength coming back from post meet.

Pull ups
50

Chin medley 
6x14

Incline swiss bar press 140
5x10

superset w/

GB chain curls
3x11
2x10

Notes: Getting a better feel for the incline.  It's still kicking my ass, but when I was training DC and using the incline press, my bench was stronger than when I was training powerlifting and not using it, so maybe there is something here.

GB lateral raise/seated power clean combo
3x10

Notes: GBs are ok for the lateral raise and totally f-ing awesome for the "DB" power cleans.  It's like they were built just for this movement, it's incredible.  Definitely sticking with this.

Tuesday, December 11, 2012

Training Log: Entry 1332

(7) Mat Pull 575
1x9

Notes: Starting to get tough. Will see if I can complete this cycle. I am predicting 6 reps from the floor when it's done.

SSB squats 225+3 chains
3x10

superset w/

Blast strap fallouts
4x12

Notes: No lockout on squats. 20 second hold on final rep of fallouts.

GHR
4x12

superset w/

Chest supported incline EZ curl rows 200
4x10

Notes: Once I figured out the rows, I really liked them. Feeling it less in my lats and more in my rear delts.

SSB squats 225
1x20

Notes: DC principle here. No lockout.

My results got posted to powerliftingwatch.

For raw 181s top 100s in the USA from 2007-present, I hold the number 85 squat, 54 deadlift, and 58 total.

That squat probably isn't going to stay on the boards for long, but my deadlift and total are buried. I'm pretty happy about that.

Sunday, December 9, 2012

Training Log: Entry 1331

Treadmill run

Speed: 7.6
Incline: 1%
Distance: 1.5
Time: 11:51

Breathed through my nose for the entire run.  Feeling like a cold is coming on, but otherwise this was a good sign today.

Saturday, December 8, 2012

Training Log: Entry 1330

Bench
5x210
5x240
5x270
15x185

Notes: Going thumbless again.  I won't be around for the meet next year, so I am going back to what lets me lift more weight in training versus comp.  Things still feel heavy, but I anticipated that for this cycle.

Chins
50

Chin medley 
6x13

DB seated press 55
5x10

Notes: Set the DBs on the squat box to make it easier to rack.  These really blew up my shoulders.

DB rows 155
5x12

GB chain extension
100

Band pull aparts
100

Thursday, December 6, 2012

Training Log: Entry 1329

CSS (15)
495x5

Notes: Going to follow the same progression as deads.  Starting from 7 weeks out from comp height and going to go 1 link a week.

Squats 225+3 chains
3x10

Notes: No lockout, superset w/GHR sit-ups

GHR SU+50
4x10

Reverse hyper +25
4x10

Squats 225
1x20

Notes: No lockout, done at the end of the workout ala DC.

KB swings
30

Tuesday, December 4, 2012

Training Log: Entry 1328

I can't stay away from training

Press
5x140
5x170
5x190
15x95

Notes: These were all tough.  Expected after coming back from a meet.  Going to ease into things and up the calories.

NG chins
47

Chin Medley
6x12

Swiss bar incline press 135
5x10

Notes: This is much easier on my shoulder than the straight bar.  Set up is a little tricky, but nothing terrible.

GB curls w/3 chains
5x10

Lateral raise/seated power clean superset w/10lb plates
3x10


Overall Notes: Real killer on my shoulders, couldn't reach above my head after I was done.  Got an insane pump from the curls.

Saturday, December 1, 2012

Meet Write-up

BLUF: Hit 502 in the squat, 336 in the bench and 601 in the deadlift for a total of 1439. Won best lifter. 50lbs more than my previous total. Set 2 state records in the squat, 2 state records in the bench, and 1 state record in the deadlift. Set 4 American records (deadlift for 181 open and intermediate, total for 181 open and intermediate).

Notes: Everything felt heavy today, most likely due to the weight cut. I'm very happy with my performance, but definitely done at this weight class.

Squats
455
491
502

Got every attempt. Might've had another 5lbs, but these were a ball buster. First time I ever hit a 500lb squat in competition, after failing it twice in my past 2 meets.

Bench
325
336
342 X

Weight loss killed me here, but this was still a 15lb PR from my previous meet, so I'll take it.

Deadlift
550
601
616 X

Missed the final dead. I most likely could have hit 616 as a second attempt, but I gave the 601 my all and had nothing left in me for the final attempt.


Here are some vids

Squat

455 http://www.youtube.com/watch?v=6qoYLhvnja0

491 http://www.youtube.com/watch?v=Mrt0FrK7EgA

502 http://www.ustream.tv/recorded/27423028

Notes: The 502 is on the stream site. My camera bugged out. I am THE first lifter on that stream though, so it's not a long wait.

Bench

325 http://www.youtube.com/watch?v=rEVYJ9eZw00

336 http://www.youtube.com/watch?v=N00I-twfK-g

No video of the missed 342

Deadlift

550 http://www.youtube.com/watch?v=LiYWgvfTOAA

601 http://www.youtube.com/watch?v=CtE8avqCMY4

No video of the missed 616


Training program and diet paid off. Left a few pounds on the platform, but not much.