Training Log: Entry 1482
Tabata floor to overhead 115
Notes: Definitely getting bit by the bumperplate bug. This is just a blast. Think I may invest in some cheap bumpers to keep this going once I get the home gym set up.
Friday, August 2, 2013
Thursday, August 1, 2013
Training Log: Entry 1481
Bench
5x270
3x305
1x340
18x250
Notes: So on press, the warm-ups felt light and I couldn't move the working set. Today, the warm-ups felt like a ton and the work set was so light that it caught me off guard. The weight just exploded off my chest. Part of this is because I didn't expend any energy on my press workout, but I imagine there is something else here. My set-up was much sharper here compared to my press workout.
Chins
210 total
Meadows rows 102.5
10x10
DB press 95
3x10
1x8
1x6
Extensions/face pulls/curls
Bench
5x270
3x305
1x340
18x250
Notes: So on press, the warm-ups felt light and I couldn't move the working set. Today, the warm-ups felt like a ton and the work set was so light that it caught me off guard. The weight just exploded off my chest. Part of this is because I didn't expend any energy on my press workout, but I imagine there is something else here. My set-up was much sharper here compared to my press workout.
Chins
210 total
Meadows rows 102.5
10x10
DB press 95
3x10
1x8
1x6
Extensions/face pulls/curls
Wednesday, July 31, 2013
Training Log: Entry 1480
Squats
1x545
3x10x350
Notes: Same as last week. It seems my torso strength has caught up to my leg strength, as the walkout used to be the hardest part of the lift, and now it's the easiest. Means I need to work more on developing leg strength. Going to try to get in the straight sets as often as possible.
KB swings
4x10
Hamstring curls
100
Abs
Neck
Powersquat Machine 230
1x30
Squats
1x545
3x10x350
Notes: Same as last week. It seems my torso strength has caught up to my leg strength, as the walkout used to be the hardest part of the lift, and now it's the easiest. Means I need to work more on developing leg strength. Going to try to get in the straight sets as often as possible.
KB swings
4x10
Hamstring curls
100
Abs
Neck
Powersquat Machine 230
1x30
Monday, July 29, 2013
Training Log: Entry 1479
Press
5x200
3x225
0x250
Notes: This was a rough cycle in general. I am going to repeat it, but a few changes need to be made based off some observations.
1: Most immediate excuse is that I came into this workout on only a protein shake, and it was the day after my clean and press tabata workout. This was just poor planning on my part and inexcusable at this level.
2: My upperback and shoulders were absolutely fried coming in. I have been hammering this with a lot of volume, and though I can still get away with that, I need to eat to match it. Again, poor planning.
3: New gym and equipment, some factors I still need to account for.
So for solutions, here are some thoughts
1: Repeat this cycle for press, but go 3/5/1. Additionally, the 5 week is going to be more like a deload in the middle of the cycle.
2: Going to try "first set last" instead of my current approach of 15-20 reps of a "light weight". Going to shoot for 8 reps with this approach.
3: If all else fails, I am going to push press the weight and stick with the poundage increases. I was actually thinking of going this route in general if I decide to pursue a strongman comp at my new location.
4: If my bench ends up still succeeding, then I really don't care too much about this anyway.
Chins
205 total
Dips
150 total
Notes: After feeling so beat up, I decided to ditch the DB pressing for now and do something light. I honestly love dips as it is, but don't feel like they do too much to get me a stronger press/bench, at least not in this style. I may just do a cycle of them as assistance work in the future just to try to get accidentally strong.
Curls/raises/PCs
Press
5x200
3x225
0x250
Notes: This was a rough cycle in general. I am going to repeat it, but a few changes need to be made based off some observations.
1: Most immediate excuse is that I came into this workout on only a protein shake, and it was the day after my clean and press tabata workout. This was just poor planning on my part and inexcusable at this level.
2: My upperback and shoulders were absolutely fried coming in. I have been hammering this with a lot of volume, and though I can still get away with that, I need to eat to match it. Again, poor planning.
3: New gym and equipment, some factors I still need to account for.
So for solutions, here are some thoughts
1: Repeat this cycle for press, but go 3/5/1. Additionally, the 5 week is going to be more like a deload in the middle of the cycle.
2: Going to try "first set last" instead of my current approach of 15-20 reps of a "light weight". Going to shoot for 8 reps with this approach.
3: If all else fails, I am going to push press the weight and stick with the poundage increases. I was actually thinking of going this route in general if I decide to pursue a strongman comp at my new location.
4: If my bench ends up still succeeding, then I really don't care too much about this anyway.
Chins
205 total
Dips
150 total
Notes: After feeling so beat up, I decided to ditch the DB pressing for now and do something light. I honestly love dips as it is, but don't feel like they do too much to get me a stronger press/bench, at least not in this style. I may just do a cycle of them as assistance work in the future just to try to get accidentally strong.
Curls/raises/PCs
Sunday, July 28, 2013
Training Log: Entry 1478
Did some experimenting with new equipment and the tabata protocol. Tried out the rope climbing machine, and though it got me a great upper back pump, it doesn't make the body move enough to really be viable for this.
However, I did some floor to overheads with the tabata protocol and it was amazing. For me, it ended up being an abomination of a powerclean and strict or slight push press w/115. Definitely want to keep this up.
Did some experimenting with new equipment and the tabata protocol. Tried out the rope climbing machine, and though it got me a great upper back pump, it doesn't make the body move enough to really be viable for this.
However, I did some floor to overheads with the tabata protocol and it was amazing. For me, it ended up being an abomination of a powerclean and strict or slight push press w/115. Definitely want to keep this up.
Saturday, July 27, 2013
Training Log: Entry 1477
(6) Mat Pulls 565
1x12
Notes: Rep/weight PR. Previous best here was 560 for 10. This approach should continue to improve my 1 rep strength.
Front squats 235
3x8
Notes: New bar with terrible knurling. Will need to wear a t-shirt instead of wife beater to prevent rolling.
Seated hamstring curls
100
DB rows 150
4x12
Abs
Power squat machine 135
1x45
Notes: Not bad, I see some potential here.
(6) Mat Pulls 565
1x12
Notes: Rep/weight PR. Previous best here was 560 for 10. This approach should continue to improve my 1 rep strength.
Front squats 235
3x8
Notes: New bar with terrible knurling. Will need to wear a t-shirt instead of wife beater to prevent rolling.
Seated hamstring curls
100
DB rows 150
4x12
Abs
Power squat machine 135
1x45
Notes: Not bad, I see some potential here.
Friday, July 26, 2013
Training Log: Entry 1476
Bench
3x250
3x290
3x325
17x250
Notes: At my new location, but still using commercial gyms. Benches here are high, but my triple felt light. Leg drive is the key.
Chins
200 total
Meadows rows 100
10x10
DB press 95
10,10,8,5,5
Notes: Lost a lot of energy in the racking on this.
Extensions/face pulls/curls
Bench
3x250
3x290
3x325
17x250
Notes: At my new location, but still using commercial gyms. Benches here are high, but my triple felt light. Leg drive is the key.
Chins
200 total
Meadows rows 100
10x10
DB press 95
10,10,8,5,5
Notes: Lost a lot of energy in the racking on this.
Extensions/face pulls/curls
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