Training Log: Entry 1820
Weighted chins 45lbs
30 reps total
Notes: May up this to 50lbs next week.
Bench 270
5x7
superset w/
Band pull aparts
5x20
Notes: Really focused on getting tight and driving with my legs here. Seemed to pay off. Forgot to wear my elbow sleeves first 2 sets. Workout was rushed.
Shoulder Circuit
3 rounds
Kroc rows 105
8x3
1x28
Notes: Goal was 30. Still something to work toward. Really focusing on dipping the shoulder and contracting the lat.
Monday, March 30, 2015
Saturday, March 28, 2015
Training Log: Entry 1819
(2) Mat Pulls 550+chains
16 reps total
Notes: Felt great today. Very strong, weights were light. Funny because I have an annoying cold I am dealing with that is sapping my cardio. Ran out of breath before I ran out of strength.
Yoke, 100' (50' w/turn)
1x210
1x390
1x480
2x500
Notes: Warming up goes a long way with this. Less shock on the body. No drops on the yoke, which is the goal at this point. Moving decently fast on the first 50, not so much the second. Still a ways out from comp, will hopefully work to "not embarrassing self" levels.
Squats
5x455
Wheels fell off train
Notes: Had an idea for a cool drop set workout but quads just weren't playing. I don't think I can push yoke and squats hard on the same day, and right now yoke is the goal. Next workout, think I'm just going to rest pause 455 to a rep goal. Maybe chase it with a front squat finisher.
(2) Mat Pulls 550+chains
16 reps total
Notes: Felt great today. Very strong, weights were light. Funny because I have an annoying cold I am dealing with that is sapping my cardio. Ran out of breath before I ran out of strength.
Yoke, 100' (50' w/turn)
1x210
1x390
1x480
2x500
Notes: Warming up goes a long way with this. Less shock on the body. No drops on the yoke, which is the goal at this point. Moving decently fast on the first 50, not so much the second. Still a ways out from comp, will hopefully work to "not embarrassing self" levels.
Squats
5x455
Wheels fell off train
Notes: Had an idea for a cool drop set workout but quads just weren't playing. I don't think I can push yoke and squats hard on the same day, and right now yoke is the goal. Next workout, think I'm just going to rest pause 455 to a rep goal. Maybe chase it with a front squat finisher.
Thursday, March 26, 2015
Training Log: Entry 1818
AM WORKOUT
(2) Incline dumbbell press 105
3x10
1x6 w/reactive slingshot
superset w/
GB Lat Pulldowns 110
5x10
Notes: Intent is to get all my assistance work knocked out in the morning so that I can hit events on my lunch break. Incline press is moving along.
Kelso shrugs 105
3x8
superset w/
GB lat pulldowns 110
3x10
Notes: Always wanted to work Kelsos into a program. It's difficult to keep the lats from taking over. Really trying to focus on hitting the upper back musculature instead.
Fat grip d-ring chain curls
1x15
2x12
superset w/
Band pushdowns
3x25
Superset w/
GB lat pulldowns 110
3x10
PM TRAINING
Log Clean and Press (clean each rep) 200ish lbs
1x10
1x4
https://www.youtube.com/watch?v=8BBvIxE0qdY
Notes: Testing out my ghetto 12"ish log. So far so good. It holds up well and is sturdy enough to clean. A few effects I need to consider is that the log is heavier now (by at least 2 rolls of gorilla tape, which adds up, and some pre-carpet), and it's much harder to press because the handles are further out in front of me AND the material absorbs a lot of impact. So basically, I try to shove my body into the log to get it moving, the log eats up the impact and I end up with very little from leg drive. Hopefully training like this will mean that, when I hit a comp log, it will move even better. Cardio is still crap, have like 6 weeks to really fix that.
Farmer's walks 245lbs per hand
2x80'+80' (drop at 80)
1x160' (turn at 80)
Notes: Realized I'm giving myself too much rest with my current approach of drop and turn. Even though there is no turn in my comp, and I will transition from farmer's to a frame, I think training with the turn and forcing myself to hang on to the implement for so long will benefit me.
Tuesday, March 24, 2015
Training Log: Entry 1817
(11) Chain Suspended Safety Squat Bar Squats
3x425+chains
10x335+chains
Notes: Lost the 4th rep due to technique issue. Dumped the weight forward on the pins. Still, having a much easier time breaking the weight off the pins compared to normally in this part of the cycle. The backoff set has been huge for that.
Axle cleans
Worked up to 230 for a few reps/sets
Notes: Need to start switching out cleans. I'm getting stagnant.
GHR sit ups w/25lb plate behind head
2x10
1x8
superset w/
Reverse hyper 320
2x10
1x15
Car deadlift simulator drop set
10x5 platse
10x4 plates
5x3 plates
5x2 plates
5x1 plate
https://www.youtube.com/watch?v=bdDs9jtrbK8&feature=youtu.be
(11) Chain Suspended Safety Squat Bar Squats
3x425+chains
10x335+chains
Notes: Lost the 4th rep due to technique issue. Dumped the weight forward on the pins. Still, having a much easier time breaking the weight off the pins compared to normally in this part of the cycle. The backoff set has been huge for that.
Axle cleans
Worked up to 230 for a few reps/sets
Notes: Need to start switching out cleans. I'm getting stagnant.
GHR sit ups w/25lb plate behind head
2x10
1x8
superset w/
Reverse hyper 320
2x10
1x15
Car deadlift simulator drop set
10x5 platse
10x4 plates
5x3 plates
5x2 plates
5x1 plate
https://www.youtube.com/watch?v=bdDs9jtrbK8&feature=youtu.be
Notes: Much smoother this time using all steel plates. Put on a 6th, but it was crowing me too much. Next time, I'll throw on some chains or the sandbag or something. This felt awesome. Had to strength for more, but cardio and back pump was killing me. I think throwing this at the end of the workout will allow me to go balls out while still learning how to perform fatigued. Need to make sure I am standing fully upright.
Monday, March 23, 2015
Training Log: Entry 1815
Weighted chins 45
30 reps
Bench 220
5x10
superset w/
Band pull aparts
5x20
Notes: Deload week for Matt Kroc's program. Went much smoother than the first time. Definitely getting stronger on the bench. Bought a DBZ shirt from Hot Topic with a huge logo on the back that works great for sticking to the bench. Gives me a chance to fly my nerd flag too.
Shoulder circuit
3 rounds
superset w/
DB rows 105
6x4
2x3
1x25
Notes: Hit the rows through out the workout in between warm-ups of bench and the shoulder circuit. Really trying to focus on the contraction at the top of the rep on the rows.
I keep losing weight despite eating junky crap. Part of me thinks it's the increased intensity in training, and the other part thinks that I am subconsciously eating less overall because I am aware of the fact that I am eating junk food. I tend to gain weight when I eat better. Need to take this into consideration, because I'm feeling more beat up than I should this far outside of a contest.
On the plus side, I could see my abs through my shirt yesterday morning, so I guess that's kind of cool.
Weighted chins 45
30 reps
Bench 220
5x10
superset w/
Band pull aparts
5x20
Notes: Deload week for Matt Kroc's program. Went much smoother than the first time. Definitely getting stronger on the bench. Bought a DBZ shirt from Hot Topic with a huge logo on the back that works great for sticking to the bench. Gives me a chance to fly my nerd flag too.
Shoulder circuit
3 rounds
superset w/
DB rows 105
6x4
2x3
1x25
Notes: Hit the rows through out the workout in between warm-ups of bench and the shoulder circuit. Really trying to focus on the contraction at the top of the rep on the rows.
I keep losing weight despite eating junky crap. Part of me thinks it's the increased intensity in training, and the other part thinks that I am subconsciously eating less overall because I am aware of the fact that I am eating junk food. I tend to gain weight when I eat better. Need to take this into consideration, because I'm feeling more beat up than I should this far outside of a contest.
On the plus side, I could see my abs through my shirt yesterday morning, so I guess that's kind of cool.
Saturday, March 21, 2015
Training Log: Entry 1814
(3) Mat Pulls 550+chains
16 reps total
Notes: 10 in the first, 3 in the second, 3 in the third. Progressing very well this cycle. Felt like crap coming into this today. Need to up my calories. Giving up 30lbs in the next contest, don't really need to worry about weight.
Yoke runs 50'
2x300lbs
4x400lbs
Notes: Originally tried this out in the street and the yoke felt like it was a million pounds. Part of that is lack of warm up, but other issue is that street is slightly slanted. Once I got on the sidewalk, things moved better. Still suck at this, but now I have the means to get better.
Ghetto car deadlift dropset
5x4 plates
10x3 plates
10x2 plates
10x1 plate
Notes: Set up is still a little tricky. With 4 plates per side, the plates kept hitting my legs. Next time, I'm not going to put the bumper plate on, that way I can have more room. If things still get bad, I'll add bands and chains. Big takeaway is that I have no quads and, as everyone has said, this is in no way a deadlift. I'm excited about getting good at this. Squats might need to take a back seat in my programming.
(3) Mat Pulls 550+chains
16 reps total
Notes: 10 in the first, 3 in the second, 3 in the third. Progressing very well this cycle. Felt like crap coming into this today. Need to up my calories. Giving up 30lbs in the next contest, don't really need to worry about weight.
Yoke runs 50'
2x300lbs
4x400lbs
Notes: Originally tried this out in the street and the yoke felt like it was a million pounds. Part of that is lack of warm up, but other issue is that street is slightly slanted. Once I got on the sidewalk, things moved better. Still suck at this, but now I have the means to get better.
Ghetto car deadlift dropset
5x4 plates
10x3 plates
10x2 plates
10x1 plate
Notes: Set up is still a little tricky. With 4 plates per side, the plates kept hitting my legs. Next time, I'm not going to put the bumper plate on, that way I can have more room. If things still get bad, I'll add bands and chains. Big takeaway is that I have no quads and, as everyone has said, this is in no way a deadlift. I'm excited about getting good at this. Squats might need to take a back seat in my programming.
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