TRAC: Low stress / Good Adaptive



Skills eval today! It went really well!
For the squats, I CRUSHED a 5 pound PR of 775. I bet I could've done 785 if I had attempted it. I got my descent speed down by figuring out how to place my weight properly on my feet. Once I get my weight shifted properly, the descent speed just comes much easier. And when I can drop quick, I spring back up pretty good.

Bench was awesome! I was sore today, so I figured my goal of 530-something wouldn't happen, but I did hit 525 today. That's 25 pounds of real improvement over where I was just 3 weeks ago. I'd say the bench program is working!

I have mixed feelings on the pull. On one hand, I pulled better than I did last week and beat my previous mark by 4 pounds. On the other hand, I have some drastic improvements to make before the meet.... At least I'm moving in the right direction.

Overall, I'm really happy with today's session.

Week 56

Day 1 - 8/30/10

Squat w/belt - 1RM: 785 lbs

685 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
725 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
775 lbs x 1 reps x 1 sets @ 9.5 RPE - 99% of 1RM

Competition Raw Bench - 1RM: 525 lbs

485 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
505 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
515 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
525 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

Deadlift w/belt - 1RM: 825 lbs

745 lbs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM
785 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
825 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

12 Comments

I intended to do a circuit today, but it quickly degenerated into a hodgepodge of various exercises done whenever a muscle group wasn't seizing up.

Did some DB Rows, Ab wheel, DB Swings, Front Squat + Overhead Press, Pullups, Pushups, and Lunges.  In no particular order or for any number of sets or reps.  I just did reps to about a 7.5 or 8 RPE then went on to the next thing.

I would tell you about my HR info, but I forgot to stop the monitor and check it... :(

0 Comments

TRAC: High stress / Good CNS / Good Adaptive

Decent squatting today. This shows that I'm in need of Power work for the squat. Additionally, readiness may be low due to training yesterday.

Close to a PR on the 2Board work, but not quite there. I could feel my readiness was down today. Yesterday really knocked the crap out of me.

The High pulls were a cool movement, but I'm not sure if it's what I was looking for. Back to the drawing board...

Week 55

Day 4 - 8/28/10

Squat - 1RM: 692 lbs

615 lbs x 1 reps x 1 sets @ 7.5 RPE - 89% of 1RM
655 lbs x 1 reps x 1 sets @ 8.5 RPE - 95% of 1RM
655 lbs x 1 reps x 1 sets @ 8 RPE - 95% of 1RM
655 lbs x 1 reps x 1 sets @ 8.5 RPE - 95% of 1RM
655 lbs x 1 reps x 1 sets @ 8.5 RPE - 95% of 1RM

2Board Press - 1RM: 573 lbs

475 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
495 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM
495 lbs x 3 reps x 1 sets @ 8.5 RPE - 87% of 1RM
525 lbs x 2 reps x 1 sets @ 9.5 RPE - 92% of 1RM

Snatch Grip High Pulls - 1RM: 406 lbs

315 lbs x 5 reps x 1 sets @ 8 RPE - 78% of 1RM
335 lbs x 5 reps x 1 sets @ 9 RPE - 83% of 1RM

0 Comments

TRAC: Low Stress / Good Adaptive



The bench work wasn't a PR, but I was VERY happy with it nonetheless. I am clearly making progress in the bench! Repping 495? Never done that before. And with a pause? I'd say this training is working! I wanted the triple, but I got light headed on the last rep. Bar speed says it was there. I bet it was there. I think I just got too amped up and I burned all my oxygen by the 3rd rep.

Deadlift wasn't quite an all time PR, but it was close. And it beat the crap out of my previous mark. Better pulling than I've done in a while from an efficiency standpoint.

The Incline Pin Press was a new one. Good tough work here. I tightened up my form and it really pumped my whole upper body. Sorry to admit I kinda liked it! Fatigue was a little high on this exercise, but hopefully I'll still be fine for training tomorrow.

Overall, this was a good session and I'm very happy with it and very excited about what this means for next week!

Week 55

Day 3 - 8/27/10

Competition Raw Bench - 1RM: 536 lbs

445 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
470 lbs x 3 reps x 1 sets @ 9 RPE - 88% of 1RM
495 lbs x 2 reps x 1 sets @ 9 RPE - 92% of 1RM
495 lbs x 3 reps x 1 sets @ 11 RPE - 92% of 1RM

Deadlift +mini - 1RM: 750 lbs

555 lbs x 4 reps x 1 sets @ 7 RPE - 74% of 1RM
605 lbs x 4 reps x 1 sets @ 7.5 RPE - 81% of 1RM
665 lbs x 4 reps x 1 sets @ 9.5 RPE - 89% of 1RM
605 lbs x 4 reps x 1 sets @ 8 RPE - 81% of 1RM

Incline Pin Press (tfs) - 1RM: 378 lbs

285 lbs x 5 reps x 1 sets @ 8.5 RPE - 75% of 1RM
295 lbs x 5 reps x 1 sets @ 8.5 RPE - 78% of 1RM
295 lbs x 5 reps x 1 sets @ 10 RPE - 78% of 1RM

10 Comments

Did a bodyweight and band circuit for 20 minutes.  HR avg was 145.  Pretty good for a capsule workout!  Worked on activation and recovery for pretty much all muscle groups, especially the legs and back.

2 Comments

TRAC: Low stress / Avg CNS / Good Adaptive



CNS was down today and it showed. The deadlifts were disappointing. This was the first time putting a belt back on in a while and it didn't seem to help much if at all. The whole movement felt odd and not the refined, tight movement that it normally is. Also had trouble keeping my back arched. As such, the performance today was hopefully much lower than what I can expect in the future.

Power benching went well. The video really shows it all. I set a 6 pound PR in this movement today.

Good PR on the lunges, but I felt my hips tightening, so I cut it there.

Week 55

Day 2 - 8/25/10

Deadlift w/belt - 1RM: 821 lbs

725 lbs x 2 reps x 1 sets @ 7.5 RPE - 88% of 1RM
765 lbs x 2 reps x 1 sets @ 9 RPE - 93% of 1RM
725 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM

Bench - 1RM: 533 lbs

395 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
415 lbs x 3 reps x 1 sets @ 6.5 RPE - 78% of 1RM
445 lbs x 3 reps x 1 sets @ 7.5 RPE - 84% of 1RM
455 lbs x 3 reps x 1 sets @ 8.5 RPE - 85% of 1RM
435 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM

Lunges - 1RM: 350 lbs

265 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
285 lbs x 4 reps x 1 sets @ 8.5 RPE - 81% of 1RM
300 lbs x 4 reps x 1 sets @ 9 RPE - 86% of 1RM

3 Comments

TRAC: Moderate Stress / Good Adaptive



Squat: Not the greatest execution ever. I had a long break after the first set due to some personal stuff. So the rhythm of the session was off. I managed a 2# PR, so I'm still happy. But the fatigue induced was partly due to the lack of session rhythm.

Pin Presses were okay. I tied my old PR, so I won't complain too loud. I still can't believe I missed the last rep of that 455 set...

Floor Presses were much better than last week. Not sure what's up with the fluctuation.

Week 55

Day 1 - 8/24/10

Squat w/belt - 1RM: 766 lbs

655 lbs x 2 reps x 1 sets @ 7.5 RPE - 86% of 1RM
695 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM
725 lbs x 2 reps x 1 sets @ 9 RPE - 95% of 1RM
695 lbs x 2 reps x 1 sets @ 9.5 RPE - 91% of 1RM

Pin Press - 1RM: 532 lbs

385 lbs x 5 reps x 1 sets @ 7 RPE - 72% of 1RM
420 lbs x 5 reps x 1 sets @ 8 RPE - 79% of 1RM
455 lbs x 5 reps x 1 sets @ 11 RPE - 86% of 1RM

Flat Back Floor Press - 1RM: 531 lbs

345 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM
370 lbs x 6 reps x 1 sets @ 6.5 RPE - 70% of 1RM
405 lbs x 6 reps x 1 sets @ 9 RPE - 76% of 1RM
405 lbs x 6 reps x 1 sets @ 9 RPE - 76% of 1RM
405 lbs x 6 reps x 1 sets @ 9 RPE - 76% of 1RM

2 Comments

TRAC:  Low Stress / Good adaptive

Trying a new thing with the Deadlift video.  Let me know what you think.



Deadlifts went really well.  This was about a 14 pound PR today, so I was happy with that.  The drop set was rough though.  Like I said in the video, this week has been tough on my lower back, so I'm not real surprised there.

2Boards were okay.  Better than last week for sure, but I missed my triple twice.  Oh well, you win some, you lose some.  I guess this was a tie.

 

Week 54

Day 4 - 8/21/10

2" Deficit Deadlift - 1RM: 814 lbs

615 lbs x 4 reps x 1 sets @ 7 RPE - 76% of 1RM
655 lbs x 4 reps x 1 sets @ 7 RPE - 80% of 1RM
710 lbs x 4 reps x 1 sets @ 9 RPE - 87% of 1RM
675 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

2Board Press - 1RM: 589 lbs

465 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM
495 lbs x 3 reps x 1 sets @ 8.5 RPE - 84% of 1RM
545 lbs x 3 reps x 1 sets @ 11 RPE - 93% of 1RM
545 lbs x 3 reps x 1 sets @ 11 RPE - 93% of 1RM

 

13 Comments

TRAC: Low Stress / Good CNS / Good Adaptive





SSB work was solid today. Wore a belt and I felt that it made this movement much more effective. No previous record to compare this to, but it was good work nonetheless.

Raw benching was solid today. Hit a big PR on the first 465 set, but the technique was a little sloppy (had several distractions). I got it again on the 4th set with much better form. The effort was higher for sure, though. I'll blame a significant amount of that on doing it twice! The video is of the first set.

Skipped inclines. Had to go to work.

Week 54

Day 3 - 8/21/10

SSB 5ct Pause Squat w/belt - 1RM: 608 lbs

515 lbs x 1 reps x 1 sets @ 9 RPE - 85% of 1RM
555 lbs x 1 reps x 1 sets @ 9.5 RPE - 91% of 1RM
585 lbs x 1 reps x 1 sets @ 10 RPE - 96% of 1RM
605 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
565 lbs x 1 reps x 1 sets @ 10 RPE - 93% of 1RM

Competition Raw Bench - 1RM: 541 lbs

415 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
445 lbs x 4 reps x 1 sets @ 9 RPE - 82% of 1RM
465 lbs x 4 reps x 1 sets @ 9.5 RPE - 86% of 1RM
465 lbs x 4 reps x 1 sets @ 10 RPE - 86% of 1RM

11 Comments

TRAC: Moderate stress / Very good adaptive

Deadlift was +2 pounds over last week. Not a PR, but at least I'm starting upward again. Focus and technique were sloppy this week. Not sure if I'm just tired or what.

Speed benches were pretty good. I haven't done it with straight weight in a while. Not sure if it's a PR (probably is), but the performance itself was very good. Concentration is improving here and I'm getting better at my technical cues in the bench.

Lunges... ugh. Grunt work. I made a solid PR, but cut my drop sets because my stress was a little elevated today plus I accumulated fatigue easy on the deadlifts.

Week 54

Day 2 - 8/18/10

Deadlift - 1RM: 806 lbs

655 lbs x 3 reps x 1 sets @ 7 RPE - 81% of 1RM
695 lbs x 3 reps x 1 sets @ 8.5 RPE - 86% of 1RM
730 lbs x 3 reps x 1 sets @ 9 RPE - 91% of 1RM
695 lbs x 3 reps x 1 sets @ 8.5 RPE - 86% of 1RM

Bench - 1RM: 527 lbs

415 lbs x 2 reps x 1 sets @ 6.5 RPE - 79% of 1RM
445 lbs x 2 reps x 1 sets @ 7.5 RPE - 85% of 1RM
465 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
465 lbs x 2 reps x 1 sets @ 8 RPE - 88% of 1RM
465 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM

Lunges - 1RM: 344 lbs

255 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
275 lbs x 4 reps x 1 sets @ 8 RPE - 80% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 86% of 1RM

4 Comments

Good day squatting this week.



My form wasn't so hot, though. I need to tighten the technique up next week for sure. I tied a PR, which given my level of focus, that's pretty good.

The grinder on the squats really took it out of me. I managed a small PR on the pin press, but it was tough, tough work and I missed a rep too.

Floor press was not all that hot this week. I just got really tired, really fast. Odd.

Week 54

Day 1 - 8/16/10

Squat - 1RM: 729 lbs

615 lbs x 3 reps x 1 sets @ 8.5 RPE - 84% of 1RM
655 lbs x 3 reps x 1 sets @ 8 RPE - 90% of 1RM
685 lbs x 3 reps x 1 sets @ 10 RPE - 94% of 1RM
645 lbs x 3 reps x 1 sets @ 9 RPE - 89% of 1RM

Pin Press - 1RM: 532 lbs

425 lbs x 4 reps x 1 sets @ 8 RPE - 80% of 1RM
455 lbs x 4 reps x 1 sets @ 9.5 RPE - 86% of 1RM
465 lbs x 4 reps x 1 sets @ 11 RPE - 87% of 1RM

Flat Back Floor Press - 1RM: 544 lbs

395 lbs x 6 reps x 1 sets @ 8 RPE - 73% of 1RM
425 lbs x 6 reps x 1 sets @ 9.5 RPE - 78% of 1RM
455 lbs x 3 reps x 1 sets @ 9.5 RPE - 84% of 1RM

7 Comments

We've got:
Bench 435x5
Deficit DL 695x4
SSB 5ct Pause Squat 535x1
2Board Press 505x4

8 Comments

TRAC: Low Stress / Avg CNS / VGood Adaptive

Started off with a new movement -- SSB 5ct Pause Squat. It took me a while to find my top weight and this movement TORCHES my back. I'm thinking this should be some targeted training to help my squat, but we'll see. It seems like it heavily stresses the back at the expense of the hips/legs, so we'll see how it pans out in a couple of weeks.

2Boards went well today. I haven't done them in a while without chains, but I was glad about how light 505 felt in my hands. Hopefully this will translate into results in the regular bench soon.

I had Snatch Grip SLDL programmed today, but I skipped them. My back was smoked and I was honestly just exhausted. I can tell my low back is going to be very sore tomorrow.

Week 53

Day 4 - 8/13/10

SSB 5ct Pause Squat - 1RM: 540 lbs

465 lbs x 1 reps x 1 sets @ 9 RPE - 86% of 1RM
495 lbs x 1 reps x 1 sets @ 9.5 RPE - 92% of 1RM
515 lbs x 1 reps x 1 sets @ 9.5 RPE - 95% of 1RM
515 lbs x 1 reps x 1 sets @ 9.5 RPE - 95% of 1RM
535 lbs x 1 reps x 1 sets @ 10 RPE - 99% of 1RM

2Board Press - 1RM: 591 lbs

425 lbs x 4 reps x 1 sets @ 7 RPE - 72% of 1RM
455 lbs x 4 reps x 1 sets @ 7 RPE - 77% of 1RM
505 lbs x 4 reps x 1 sets @ 9.5 RPE - 86% of 1RM
475 lbs x 4 reps x 1 sets @ 8 RPE - 80% of 1RM
475 lbs x 4 reps x 1 sets @ 8 RPE - 80% of 1RM
475 lbs x 4 reps x 1 sets @ 8.5 RPE - 80% of 1RM

8 Comments

0 Comments

Videos from this week's training sessions (so far).

 

And in case you haven't noticed... we now have At Large Nutrition products in the store.  Check it out!  Our supplement selection is growing and I'm glad to say it's high quality stuff, not the garbage that some companies sell.

 

2 Comments

TRAC: low stress / avg CNS / good adaptive

I was surprised at the deadlifts today. I haven't pulled in about 10 days, so I wasn't expecting improvement over last time, but I did get to attempt it, which was cool. 710 was just barely too slow to make my PR. Next week will show an upward climb, I'm sure of it.

The "Power" benching was good today. I kind of got loose in the bottom of one of the reps and my pec didn't like it much. Gotta stay focused even with light weights. Luckily I don't think this will be a big deal. Just be careful with it. I did hit a PR on this today, which was pretty cool.

Lunges were tough. These are just brutal for me because I'm usually stiff and lunges will let you know it in a hurry. Nevertheless, I did PR today, which was nice.

Week 53

Day 2 - 8/10/10

Deadlift - 1RM: 804 lbs

625 lbs x 4 reps x 1 sets @ 7 RPE - 78% of 1RM
675 lbs x 4 reps x 1 sets @ 8 RPE - 84% of 1RM
710 lbs x 4 reps x 1 sets @ 9 RPE - 88% of 1RM
655 lbs x 4 reps x 1 sets @ 8 RPE - 82% of 1RM

Bench +90mm - 1RM: 456 lbs

335 lbs x 3 reps x 1 sets @ 6.5 RPE - 73% of 1RM
365 lbs x 3 reps x 1 sets @ 7 RPE - 80% of 1RM
385 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM
385 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM
385 lbs x 3 reps x 1 sets @ 8.5 RPE - 84% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM

Lunges - 1RM: 333 lbs

245 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
275 lbs x 5 reps x 1 sets @ 9 RPE - 83% of 1RM
245 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM

1 Comments

TRAC: Low stress / Good CNS / Good Adaptive

Squats went really well today. The work up sets were unusually fast and the top set was a pretty solid PR (~9 pounds). I'm happy with that.

Pin Press was tough today. It was going really well until the 3rd set. I needed 445 to break my PR, but the numbers looked like I could get 455. I tried it and just barely, BARELY missed the 5th rep.

Floor pressing was very strong today. I based it off numbers from about a month ago, but I just kept piling weight on the bar. Not sure what the deal was here.

Week 52

Day 4 - 8/10/10

Squat - 1RM: 729 lbs

585 lbs x 3 reps x 1 sets @ 6.5 RPE - 80% of 1RM
625 lbs x 3 reps x 1 sets @ 7.5 RPE - 86% of 1RM
665 lbs x 3 reps x 1 sets @ 9 RPE - 91% of 1RM
625 lbs x 3 reps x 1 sets @ 8 RPE - 86% of 1RM

Pin Press - 1RM: 541 lbs

395 lbs x 5 reps x 1 sets @ 7.5 RPE - 73% of 1RM
415 lbs x 5 reps x 1 sets @ 8 RPE - 77% of 1RM
455 lbs x 5 reps x 1 sets @ 11 RPE - 84% of 1RM

Flat Back Floor Press - 1RM: 576 lbs

365 lbs x 8 reps x 1 sets @ 7 RPE - 63% of 1RM
385 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM
395 lbs x 8 reps x 1 sets @ 8.5 RPE - 69% of 1RM
385 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM

2 Comments

Biked about 5 miles.  24:57.  HRavg = 133
Rode the bike today to give my shins a bit of a break.  Nice ride, but not real specific.

DB Rows- 150x10 @9... 150x10 @10
Band wood chops- a bunch
this is actually a good exercise if you do enough of them.

1 Comments

TRAC: Low Stress / Good Adaptive



Squats went well today with a nice grind-em-out 770. This was 5 pounds heavier than last week and it ran about the same speed, which is a very good indication. I still may have been a tad nervous about pushing the glute, so I hope for even more once I get some confidence back.

My bench was solid as well. I came into it a lot more focused on driving the bar off my chest today and I think it really paid off. The first single at 500 wasn't easy, but I probably could've done 505 or 510. The second one was closer to my limit, but still a very good job benching today.

Deadlift didn't really happen. I started, but a combination of the glute feeling weird and the bar feeling really heavy, I decided to just skip it rather than be disappointed. I will say that I started to pull 745, but put it back down. I just wasn't able to pull back how I normally do and I was relying too much on my lower back. I could feel that it was an accident waiting to happen.

Oh well... I built a good subtotal today. I also got a lot more info on how to tweak my training for this next targeting block. I think its going to be effective.

Week 52

Day 3 - 8/6/10

Squat w/belt - 1RM: 770 lbs

685 lbs x 1 reps x 1 sets @ 7 RPE - 89% of 1RM
725 lbs x 1 reps x 1 sets @ 8 RPE - 94% of 1RM
770 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

Competition Raw Bench - 1RM: 500 lbs

445 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
465 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
500 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
500 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

4 Comments

TRAC:  Moderate Stress / Good CNS / Good Adaptive

Foam rolled the glutes.  Got all that nice and warmed up.  Then I went for a jog intending to run a 15 minute loop.  I made it back in about 14:50.  I ran 1.52 miles (5.8 mph average).  My HRavg was 176.  Not a great run time by any stretch, but it's a start.  I need to get myself to where I can average 7.5 mph for about 12 minutes.

2 Comments