Tommy Kono Knee Bands
$37.50 |
Mini Deadlift Jack
$77.00 |
#3 A/R Band (1 1/8") (one band)
$16.95 |
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mrodock |
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Training Log Update
posted on 2010.05.28 16:34:14
3x465, 3x485
http://www.youtube.com/watch?v=3gPn0ksAGjE Made some huge improvements in my deadlift technique and it increased my pulling efficiency remarkably. Read a couple different articles and watched a bunch of videos (including some of my own) and it became very clear. I had my shins away from the bar, my shoulders were too far back, and my back was not staying tight enough. A few weeks ago I struggled to pull 3x465 (raw), now I smoked 3x485, awesome. Week 15Day 3 - 5/28/10Deadlift - 1RM: 571 lbs425 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM465 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM 485 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM Bench rack lockouts (por) - 1RM: 382 lbs265 lbs x 3 reps x 1 sets @ 7.5 RPE - 69% of 1RM285 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM 305 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 325 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 310 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM Tricep pushdowns - 1RM: 203 lbs125 lbs x 6 reps x 1 sets @ 8 RPE - 62% of 1RM140 lbs x 6 reps x 1 sets @ 8 RPE - 69% of 1RM 150 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 142.5 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM |
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Training Log Update
posted on 2010.05.26 21:31:15
Good day in the shirt. Have to commit to lowering the weight aggressively.
Posterior chain felt lethargic today. Legs felt like they didn't have much pop, and I felt a bit wobbly on my top set of good mornings so I cut it there. I did some light technique work for deadlift today. Worked on getting my shoulders more in front of the bar and my back tighter. Just did some triples with 135 to reinforce the technique. I noticed on my best pulls my shoulders are further forward. I think I would have smoked 520 on Monday had I been in a better starting position. As it was I had the strength to muscle 520 up pretty good with some fatigue. Week 15Day 2 - 5/26/10Bench in tight shirt - 1RM: 328 lbs285 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM295 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM 305 lbs x 1 reps x 2 sets @ 8.5 RPE - 93% of 1RM 305 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM 295 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM Squat - 1RM: 441 lbs315 lbs x 3 reps x 1 sets @ 8 RPE - 71% of 1RM345 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM 375 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 355 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM Good morning - 1RM: 331 lbs205 lbs x 6 reps x 1 sets @ 8 RPE - 62% of 1RM225 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM 245 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM |
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Training Log Update
posted on 2010.05.24 20:24:02
500 & 520
http://www.youtube.com/watch?v=GSlY2qfCc5U Good day. The 520 set was a touch more difficult than I wanted it to be so I skipped the drop set(s). I've felt kind of worn down on deadlifts lately. I was happy with the close grip 3 board bench, my lockout is improving very steadily. Week 15Day 1 - 5/24/10Deadlift in tight gear - 1RM: 547 lbs465 lbs x 1 reps x 1 sets @ 7.5 RPE - 85% of 1RM500 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM 520 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 3bd CG Bench - 1RM: 324 lbs235 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM255 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM 275 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 260 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM BB Lunges - 1RM: 253 lbs175 lbs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM195 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 185 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM |
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Training Log Update
posted on 2010.05.23 15:19:00
I registered a severe stress rating on TRAC again today. Mike wanted me to get to my top set quickly, and to skip drop sets.
Wife finally talked me into shaving my upper thighs (used a beard trimmer) and boy did it help with taking the suit off and avoiding the suit ripping the hell out of my thighs. I felt like the squats went really well today. Starting to dial in the depth and feel very comfortable/confident in the competition suit. Planned on squatting first, but forgot my shoes and my wife was nice enough to go home and get them for me. 3x555 http://www.youtube.com/watch?v=yB7YCR81eAI Week 14Day 4 - 5/23/10Bench + 50c (POR) - 1RM: 229 lbs175 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM195 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM Palms facing DB Bench - 1RM: 119 lbs80 lbs x 4 reps x 1 sets @ 8 RPE - 67% of 1RM90 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 95 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM Squat in tight gear - 1RM: 653 lbs505 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM555 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM |
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Training Log Update
posted on 2010.05.21 19:27:23
TRAC had me at a severe stress rating so Mike agreed I should skip deadlift. In its place I did cardio on the elliptical for 25 min. at a heart rate of 120-130bpm.
Had no baseline for the rack lockouts, but was happy with the weight moved. Working on recovering; squats in tight gear on Sunday. Week 14Day 3 - 5/21/10Bench rack lockouts (por) - 1RM: 376 lbs255 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM285 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM 305 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM 320 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 310 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM 310 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM Tricep pushdowns - 1RM: 203 lbs130 lbs x 6 reps x 1 sets @ 8 RPE - 64% of 1RM150 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 145 lbs x 6 reps x 1 sets @ 8 RPE - 72% of 1RM 145 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM |
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Training Log Update
posted on 2010.05.19 21:28:11
I remained pretty optimistic about this bench shirt workout in spite of how poorly the last one went. I had some issues with the shirt locking up on a 285 rep, and I think I just had the shirt pulled down too low with the belt on too tight. I will likely need the bench shirt nearly choking me out on the opener. I can have a belt on, but it should be fairly loose.
I was supposed to do triples with the bench shirt today. Just can't get "triple-weight" down to the chest. On each set of doubles I was using better technique on the second rep. Decided to do some singles with heavier weight to see if I could clean some stuff up. MUCH better than last week, but going to try to make the reps more solid next week. I really feel like using weights I can't get down to my chest at this stage in the game is going to be very counter-productive. Squats felt like crap today, quite a ways from a PR. Hit a PR on good mornings without doing them for ~5 months. Got a contrast shower in after the workout, hopefully that will help. Week 14Day 2 - 5/19/10Bench in med shirt - 1RM: 321 lbs255 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM275 lbs x 3 reps x 1 sets @ 8 RPE - 86% of 1RM 285 lbs x 2 reps x 4 sets @ 8.5 RPE - 89% of 1RM 295 lbs x 1 reps x 2 sets @ 8 RPE - 92% of 1RM 305 lbs x 1 reps x 2 sets @ 9 RPE - 95% of 1RM Squat - 1RM: 429 lbs315 lbs x 3 reps x 1 sets @ 7.5 RPE - 73% of 1RM345 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 345 lbs x 3 reps x 2 sets @ 8 RPE - 80% of 1RM 345 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM Good morning - 1RM: 358 lbs215 lbs x 6 reps x 1 sets @ 7 RPE - 60% of 1RM245 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM 265 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 250 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM |
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Training Log Update
posted on 2010.05.17 22:19:51
So I had plans on being quite aggressive with deadlift today if it felt right. When I did my set at 445 it seemed it probably wouldn't be possible, and then when 475 was quite difficult it was obvious a 495 or 505 triple wasn't happening today. Form didn't feel quite on, rep 2 I got on my toes. Have to focus and get this dialed in.
I did static lunges today because regular lunges have felt crappy on the back knee. I thought it was something that would go away but it hasn't as yet and inside of 4 weeks from the meet I'm not taking any chances. http://www.youtube.com/watch?v=2n_9dqavvV4 Week 14Day 1 - 5/17/10Deadlift in tight gear - 1RM: 559 lbs445 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM475 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 450 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM Reverse band bench - 1RM: 324 lbs225 lbs x 3 reps x 1 sets @ 8 RPE - 70% of 1RM255 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM 275 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 260 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 260 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM BB Lunges - 1RM: 256 lbs185 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM205 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 195 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 195 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM |
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Training Log Update
posted on 2010.05.16 19:45:07
The second set with the suit was kind of odd. On the way down the bar slid a little on my back and that rep was harder than it should have/would have been. I was glad I was intelligent enough to rack it after that rep, no need to grind a rep out while out of position like that.
I was very excited when I hit a 2x235@9 on 3ct bench press last week. I was able to add a rep with some good long pauses this week, cool. Definitely felt like I needed Friday off. Working on final exams from 5am to midnight didn't leave me a lot of time for training that day I suppose. Week 13Day 3 - 5/16/10Squat in med gear - 1RM: 606 lbs505 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM545 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 495 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM 3ct pause bench - 1RM: 276 lbs205 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM225 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM 235 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 220 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM Elbows out DB extensions - 1RM: 75 lbs50 lbs x 4 reps x 1 sets @ 8 RPE - 67% of 1RM55 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM 60 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 55 lbs x 4 reps x 1 sets @ 9 RPE - 73% of 1RM |
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Training Log Update
posted on 2010.05.12 20:19:56 Most positive thing I can say is I didn't injure myself. I have had a ridiculously difficult time concentrating on my finals this week. All I can figure is all of the high intensity training has fried my CNS. Anyway I have two final exams due by Friday at midnight (after that I am done). As it now stands I have a lot of work to do. I will try to get them done so I can get my session in on Friday, but school has to come first and I have to turn in high quality work. So we'll see what happens. This just seems like it isn't a good time to feel like I am ramming into a wall, 4.5 weeks out from the meet.
Week 13Day 2 - 5/12/10Squat - 1RM: 450 lbs355 lbs x 2 reps x 1 sets @ 8 RPE - 79% of 1RM385 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM 405 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 375 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM Zercher rack pull (bar at top knee) - 1RM: 338 lbs240 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM260 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 240 lbs x 5 reps x 1 sets @ 9 RPE - 71% of 1RM Bench in tight shirt - 1RM: 317 lbs255 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM275 lbs x 3 reps x 1 sets @ 8 RPE - 87% of 1RM 285 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 285 lbs x 1 reps x 1 sets @ 10 RPE - 90% of 1RM 285 lbs x 2 reps x 1 sets @ 10 RPE - 90% of 1RM 285 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM 285 lbs x 1 reps x 1 sets @ 10 RPE - 90% of 1RM |
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Training Log Update
posted on 2010.05.10 22:49:23
http://www.youtube.com/watch?v=Ft8D-scQx_k
The more fatigued I am the better I pull? Perhaps! I was absolutely dragging today. Heavy suited squats tend to kick my butt pretty hard. But as tired as I was, pulls felt good and hit a 10 pound PR. In the interest of full disclosure it was a tight suit, I was calling it a medium suit before I had the straps taken in a little over an inch. Wasn't going to undo them to redo them! I was about 15 pounds behind my reverse band bench PR today. Set-up felt strong and thought I had a PR in me, but just wasn't to be. Maybe deadlifting took a monumental effort today and didn't have a lot left for bench. Who knows!? And in case anyone is wondering, the welts on my legs feel lovely. Not too sad I won't be in a suit for 6 days! Week 13Day 1 - 5/10/10Deadlift in med gear - 1RM: 571 lbs425 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM455 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 485 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 450 lbs x 3 reps x 2 sets @ 8 RPE - 79% of 1RM 450 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM Reverse band bench - 1RM: 306 lbs255 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM275 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 255 lbs x 2 reps x 3 sets @ 8 RPE - 84% of 1RM 255 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM BB Lunges - 1RM: 244 lbs165 lbs x 4 reps x 1 sets @ 8 RPE - 68% of 1RM195 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 180 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 180 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM |
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Training Log Update
posted on 2010.05.09 15:57:10
http://www.youtube.com/watch?v=exCW6grmcB0
This was my first time squatting in this suit, and it is a real beast. Took me ~30 minutes to get the damn thing off. Anyway I was a little high on 545 and 585. The drop set at 555, the last set on video, looks pretty close to correct depth. It was an adventure today squatting in that thing. I'm sure I'll be better and more comfortable next time. Bench went really well. Got some nice long pauses in today. I really like where I am at. I had been weighing ~200 the last few weeks, but weighed 202.2 this morning. Week 12Day 4 - 5/9/10Squat in tight gear - 1RM: 650 lbs505 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM545 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM 585 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 555 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM 3ct pause bench - 1RM: 261 lbs205 lbs x 2 reps x 1 sets @ 8 RPE - 79% of 1RM225 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM 235 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 225 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM 225 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM Elbows out DB extensions - 1RM: 69 lbs45 lbs x 4 reps x 1 sets @ 8 RPE - 66% of 1RM50 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM 55 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 52.5 lbs x 4 reps x 4 sets @ 8 RPE - 76% of 1RM 52.5 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM |
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Training Log Update
posted on 2010.05.07 21:54:13
Had no endurance on bench today but have hit a lot of volume in the last 5-6 bench sessions. I think there is a lot of wisdom in the fatigue stops.
I'm thinking about using my belt for all my deadlifting until the meet to help protect the oblique. The oblique felt kind of sore after deadlifts. 26 pound PR on JM press, cool. Week 12Day 3 - 5/7/101 bd bench +100c - 1RM: 194 lbs155 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM165 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 175 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 165 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM Reverse band deadlift - 1RM: 561 lbs475 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM505 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 480 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM 480 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM JM Press - 1RM: 188 lbs115 lbs x 5 reps x 1 sets @ 8 RPE - 61% of 1RM125 lbs x 5 reps x 1 sets @ 8 RPE - 66% of 1RM 135 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM 145 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 140 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM |
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Training Log Update
posted on 2010.05.05 21:43:10
For the record, I did the single at 280 because my 2nd reps were consistently looking better than my first. So I wanted to hit a really clean single where I used the shirt well, mission accomplished. Week 12Day 2 - 5/5/10Squat +100c - 1RM: 417 lbs315 lbs x 2 reps x 1 sets @ 8 RPE - 76% of 1RM355 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 375 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 355 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM Bench in tight shirt - 1RM: 295 lbs255 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM275 lbs x 2 reps x 1 sets @ 8 RPE - 93% of 1RM 295 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM 295 lbs x 2 reps x 1 sets @ 9 RPE - 100% of 1RM 280 lbs x 2 reps x 2 sets @ 8 RPE - 95% of 1RM 280 lbs x 2 reps x 1 sets @ 9 RPE - 95% of 1RM 280 lbs x 1 reps x 1 sets @ 8 RPE - 95% of 1RM Zercher rack pull (bar at top knee) - 1RM: 338 lbs200 lbs x 5 reps x 1 sets @ 8 RPE - 59% of 1RM220 lbs x 5 reps x 1 sets @ 8 RPE - 65% of 1RM 240 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM 260 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 245 lbs x 5 reps x 2 sets @ 8 RPE - 73% of 1RM 245 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM |
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Training Log Update
posted on 2010.05.03 21:20:02 http://www.youtube.com/watch?v=v3iR1JTS0sA 2x475 and 2x505 on video Was thrilled with the way deadlifts went today. I've had A LOT of mediocre deadlift workouts, always feeling as though my pulling muscles were tired, and I lacked pop. But it seems to be coming together now. Reverse band bench was good too. Realized why Sunday was a crappy bench day, I did more sets, reps, and tonnage last week on pressing exercises than any other week thus far. Mike had me take seated GM's off today. Hate skipping anything but really think it was for the best. Oblique is still fairly screwy, hopefully it can mostly recover by Sunday. Week 12Day 1 - 5/3/10Deadlift in tight gear - 1RM: 561 lbs435 lbs x 2 reps x 1 sets @ 8 RPE - 78% of 1RM475 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 505 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 480 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM Reverse band bench - 1RM: 322 lbs255 lbs x 2 reps x 1 sets @ 8 RPE - 79% of 1RM275 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 290 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 275 lbs x 2 reps x 4 sets @ 8 RPE - 85% of 1RM 275 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM |
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Training Log Update
posted on 2010.05.02 13:43:41
Felt pretty awful after/during the set of squats at 520. Had some nice bouts of coughing/choking and feeling like I was going to vomit, then wrapped up, did my first drop set where I was surprised after each rep that I didn't puke, and said "that's it!" Was extremely happy with my technique today, best I have ever "felt" squatting in gear by a long shot.
My low back feels pretty recovered but realized something interesting last night. My wife was giving me a back massage, and she hit a spot in my upper left oblique that had me howling. I think during suited deadlifts on Monday I did something to that muscle (I felt some pain there after deadlifts, but didn't think much of it). Then when I did the seated good mornings I think I pushed that muscle a bit more, and the low back fatigue kind of masked it. Anyway, it feels sort of crappy right now, not too crappy though. Didn't feel up to doing any ab work this week because of it though. Hopefully I can get it recovered in the midst of a lot of hard work. No seated gm's this upcoming week should help. Week 11Day 4 - 5/2/10Squat in med gear - 1RM: 650 lbs425 lbs x 4 reps x 1 sets @ 7 RPE - 65% of 1RM465 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM 500 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM 520 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 485 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM 3ct pause bench - 1RM: 244 lbs175 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM195 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 180 lbs x 4 reps x 3 sets @ 8 RPE - 74% of 1RM 180 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM Elbows out DB extensions - 1RM: 69 lbs45 lbs x 4 reps x 1 sets @ 8 RPE - 66% of 1RM47.5 lbs x 4 reps x 1 sets @ 8 RPE - 69% of 1RM 50 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM 55 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 50 lbs x 4 reps x 2 sets @ 8 RPE - 73% of 1RM 50 lbs x 4 reps x 1 sets @ 9 RPE - 73% of 1RM |
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Training Log Update
posted on 2010.04.30 22:47:27
I have done a lot of soft tissue work on my back in the past couple of days, including about 1 hour yesterday morning, followed by 1 hour in the evening. It felt workable today, i.e. I didn't have to grunt in order to load any plates, which made me feel strong! Will hit the recovery stuff hard tomorrow so it can hopefully feel better yet for suited squats on Sunday. Still definitely quite sore, and sore enough to warrant putting a belt on for my 2 drop sets on deadlift.
So I used my competition shirt today (I only have 2 shirts), and I figured I wouldn't be able to get any weight I could comfortably do for 4 reps down to my chest. Since today called for a medium shirt a, I decided to not use a belt and try to come as close as possible to choking myself out with the collar so as to make it act like a "looser" shirt. Anyway, I got better at keeping the bar in the groove, and not letting it drift to my stomach as I got more practice. I was getting about 1 inch from touching with 260 and then 240. So overall, this was a success: my technique got better throughout the sets, and I could lockout 260 for 4 reps. Mike, I think my back might need next week off from the seated good mornings Lunges or something like that would probably be very helpful for getting my low back completely back up to speed. Week 11Day 3 - 4/30/10Bench in med shirt - 1RM: 325 lbs225 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM245 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM 260 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 240 lbs x 4 reps x 2 sets @ 8 RPE - 74% of 1RM 240 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM Deadlift ISO MIO - 1RM: 500 lbs385 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM405 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM 425 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 395 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM 395 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM JM Press - 1RM: 155 lbs85 lbs x 6 reps x 1 sets @ 8 RPE - 55% of 1RM105 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM 115 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 105 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM 105 lbs x 6 reps x 1 sets @ 9 RPE - 68% of 1RM |
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Training Log Update
posted on 2010.04.28 22:35:58 The workouts Sunday and Monday absolutely murdered the muscles in my low back. I had to GRUNT to load the first 45 pound plate onto the bar to squat. I think I learned a valuable lesson, and that is just because you are strong enough to do a certain weight on an exercise that hits the low back hard, doesn't mean it is advisable. None of the reps I did on seated good mornings on Monday were hard, but damned if they didn't hit me right where it counts. In the interest of full disclosure, laughing, coughing, sometimes breathing seems to spike pain in the low back musculature. Never have felt quite like this before . . . I can deal with it in the short-term fine but I probably have to do something about it quick so training can keep moving as planned. Week 11Day 2 - 4/28/10Squat +100c - 1RM: 418 lbs305 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM335 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 355 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 330 lbs x 3 reps x 5 sets @ 8 RPE - 79% of 1RM 1 bd bench +100c - 1RM: 199 lbs155 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM175 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM 160 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM 160 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM Zercher rack pull (bar at top knee) - 1RM: 324 lbs200 lbs x 6 reps x 1 sets @ 8 RPE - 62% of 1RM220 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM 240 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 225 lbs x 6 reps x 2 sets @ 8 RPE - 69% of 1RM 225 lbs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM |
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Training Log Update
posted on 2010.04.26 19:32:44
Some days painfully remind me of just how damn bad I want it.
The form on the deadlifts felt and looks solid to me. Stayed pretty conservative on my top set and hit some good volume. Seated SSB Good Mornings surprised the heck out of me, I really thought I would top out at 155-185, but I just kept adding weight to the bar. The 305 wasn't a true 9, and I probably could have kept going all day with the drop sets every 2-3 minutes. Maybe it's just the single exercise that best maximizes my leverages/strengths. Maybe it is just an easy exercise. In any case, I thought my form looked good, but if you have any critiques please let me know. Note: I put these under lower since they are a squat assistance exercise, wasn't sure if that is how I should do it. (deadlift) http://www.youtube.com/watch?v=74DoaINRQsw (good morning) http://www.youtube.com/watch?v=YO96g8xYdCE Week 11Day 1 - 4/26/10Deadlift in med gear - 1RM: 556 lbs405 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM445 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 415 lbs x 4 reps x 4 sets @ 8 RPE - 75% of 1RM 415 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM Reverse band bench - 1RM: 324 lbs255 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM275 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 255 lbs x 3 reps x 6 sets @ 8 RPE - 79% of 1RM 255 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM Seated SSB Good Morning - 1RM: 381 lbs255 lbs x 4 reps x 1 sets @ 8 RPE - 67% of 1RM270 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM 305 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 285 lbs x 4 reps x 6 sets @ 8 RPE - 75% of 1RM |
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Training Log Update
posted on 2010.04.25 16:45:08
Really excited about the weights I hit on squats and deadlifts today. A really solid training week. Next week is going to be fun, although I still have 24 hours to wait until I get to deadlift again, haha!!
Week 10Day 4 - 4/25/10Squat in Loose Gear + 100c - 1RM: 531 lbs365 lbs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM405 lbs x 5 reps x 1 sets @ 9 RPE - 76% of 1RM 425 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM 410 lbs x 5 reps x 1 sets @ 10 RPE - 77% of 1RM Deadlift ISO MIO - 1RM: 494 lbs365 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM395 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 385 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM BB Lunges - 1RM: 250 lbs165 lbs x 6 reps x 1 sets @ 8 RPE - 66% of 1RM185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 180 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM |
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Training Log Update
posted on 2010.04.23 20:32:52
Got the hang of the shirt bench with chains after the top set. Was happy that I tied my PR on fat bar inclines with fried triceps (last time I started with them). And dips went well, hadn't done them for about a year. Went back and forth about how I should log them. Was leaning toward adding in my 200 pounds of bodyweight, then finally decided against it.
Will be fun getting in a squat suit on Sunday, even if I'll have the straps down. So I'm 22 days from finishing the semester, and 50 days from the meet. Week 10Day 3 - 4/23/102 board bench in loose shirt +50c - 1RM: 281 lbs205 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM225 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM 220 lbs x 5 reps x 2 sets @ 9 RPE - 78% of 1RM 220 lbs x 5 reps x 1 sets @ 10 RPE - 78% of 1RM Fat bar incline press (mfor) - 1RM: 219 lbs150 lbs x 4 reps x 1 sets @ 8 RPE - 69% of 1RM165 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM 175 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 170 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM Dips - 1RM: 68 lbs25 lbs x 6 reps x 1 sets @ 8 RPE - 37% of 1RM35 lbs x 6 reps x 1 sets @ 8 RPE - 52% of 1RM 50 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 47.5 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM |
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