Quest Whey 44
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Quest "Hard Core"
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Andrew Hollenbeck |
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Training Log 2010
posted on 2010.07.28 18:27:04 7/28 10 Pullups/10 Pushups/10 Squats Squat http://www.youtube.com/watch?v=RNUuf4nLG0k
Front Squat Military Press Core Work 10 Pullups/10 Pushups/10 Squats Notes: The squats didn't feel as light as I wanted but hopefully I can pull it together for the meet. I used military press as my 2nd bench movement for the week and probably will do some light bb work friday for upper body and that is it for that (+ opener monday). Squat I'm debating on mon/wed or just tuesday for next week. Any ideas anyone? |
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Training Log 2010
posted on 2010.07.27 10:12:41 2 board + Rack Pulls from 7-26 http://www.youtube.com/watch?v=4bOmWkWv3kA
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Training Log 2010
posted on 2010.07.26 20:30:09 7/26 10 Pullups/10 Pushups/10 Squats 2 board Rack Pulls Bench +dbl choked avg bands Good Mornings Chest Supported Rows Incline DB Flies Forearm Blast Core Work Notes: Threw out my back saturday, got lucky and it healed so I crushed some rack pulls today. Friday probably some speed pulls and that is it. For bench, just a light workout wednesday and opener monday and that is it. Squat heavy wednesday and opener monday and that be it for that. It is nearing meet time! |
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Training Log 2010
posted on 2010.07.23 20:33:54 7/23 10 Pullups/10 Pushups/10 Squats Squat Bench Chest Supported Rows 10 Pullups/10 Pushups/10 Squats Notes: Great speed work and a killer pyramid for bench. Got some videos, hopefully be up soon. Did a lot of legs up and closer grip stuff for bench to really increase the pressing power. Only a few more workouts to go before the summer meet. Video: http://www.youtube.com/watch?v=xNbXlHKAnCg
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Training Log 2010
posted on 2010.07.22 10:40:21 Bench Video from 7-20 (315x1) http://www.youtube.com/watch?v=lCoW-FyL3Z0
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Training Log 2010
posted on 2010.07.21 19:54:23 7/21 10 Pullups/10 Pushups/10 Squats Deficit Deadlift Shirted Bench Back Raises Core Work 10 Pullups/10 Pushups/10 Squats Notes: Didn't get the deadlift I wanted, just hit some solid speed work instead. Not sure what to say, probably just the stress getting to me. A guy had a shirt laying around and needed help breaking it in, so I threw it on to get some stretch in it. Smoked 365, should have hit 405 easily but my shirted form isn't quite up to par since I haven't had one on in over a year. All in all, just need to get my head right and figure out what I want to do next week for lifting as far as deadlift goes. |
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Training Log 2010
posted on 2010.07.20 15:12:33 7/20 10 Pullups/10 Pushups/10 Squats Bench 2 board Incline DB Flies Chest Supported Rows Forearm Blast -1 set Notes: Hit a solid bench, decent 2 boards, not bad for only an hour of sleep. Just got lots on my mind, hopefully it all goes away soon. Hit forearm blast, forgot I'm deadlifting tomorrow so stopped at 1 set. |
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Training Log 2010
posted on 2010.07.19 22:05:18 Bench Workout from 7/17 http://www.youtube.com/watch?v=H6zTKIaFyE0
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Training Log 2010
posted on 2010.07.19 18:17:14 7/19 10 Pullups/10 Pushups/10 Squats Squat http://www.youtube.com/watch?v=vQLON9KPwG4
Good Mornings Leg Extensions Core Work 10 Pullups/10 Pushups/10 Squats Notes: Got some video, squat felt better today for sure. Hopefully it keeps getting better. |
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Training Log 2010
posted on 2010.07.17 11:47:09 7/17 10 Pullups/10 Pushups/10 Squats Bench Skull Crushers Cable Crossovers Chest Supported Rows Forearm Blast Notes: The sheiko pyramid was good again, hit up some skull crushers for triceps and cable crossovers for chest. Got a video of the bench, I'll post that when I get a chance. |
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Training Log 2010
posted on 2010.07.16 18:42:11 Squats from 7/14 + Deadlifts from 7/16 http://www.youtube.com/watch?v=OGXpRS1vV_o
Notes: After seeing the squats, I realized that the bands have absolutely no effect and I need to choke them through once more to get the effect I'm looking for. As for form, just got to work on what I described in the previous post (head down/forward, work on depth, etc). |
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Training Log 2010
posted on 2010.07.16 14:45:16 7/16 10 Pullups/10 Pushups/10 Squats Sumo Deadlift from 1.5-2" deficit Shrugs Back Extensions Core Work 10 Pullups/10 Pushups/10 Squats |
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Training Log 2010
posted on 2010.07.15 15:51:05 7/15 45-60 minute Bike Ride Notes: Gorgeous day, just went for an easy paced bike ride on a nice trail up here in Rochester. |
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Training Log 2010
posted on 2010.07.14 19:48:58 7/14 10 Pullups/10 Pushups/10 Squats Squat +avg bands Leg Curls Core Work 10 Pullups/10 Pushups/10 Squats Notes: No idea what happened today but nothing felt good. the first set with 445 was pretty hard which was expected, but then I took the bands off and the weight was harder than it was with the bands. No idea. My knees were also very very sore after the workout and still are so I'm probably just not going to squat again til monday. Somehow my form must be different squatting without the mirror because I feel a ton weaker. 1) I go way too deep without a mirror and I can't figure out how to not go 10" below parallel. 2) my head is faced way too far upwards when I don't squat into the mirror. 3) because I go down to low, I lose my arch and form and that messes everything up. I'm thinking squatting into the mirror might just be better until I figure out something because I'd rather keep training with heavier weights (at this point, its way more important to be working with heavier weights b/c I need to get that strength up to 525-550 somehow). |
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Training Log 2010
posted on 2010.07.13 18:23:25 7/13 10 Pullups/10 Pushups/10 Squats 3 board Bench + dbl choked avg band (See video for detail) http://www.youtube.com/watch?v=qA6_ny8W1wU
DB Flies Chest Supported Rows Forearm Blast Notes: I honestly have absolutely no idea where this workout came from. I've never, ever, felt this strong on boards. Back when I was doing boards quite a bit the most I hit was around 355-365 for 2-3 I'm pretty sure. So this is about a 40-50 lb PR. (yes, the guy touched the bar a hair on the 3rd rep of 405 which is why it is written "2/3." The banded bench also felt great. The weights just felt like today, just one of those days I guess. Blasted my chest with a db fly drop-set, hit some rows because they are my new favorite bench exercise, and destroyed my forearms again with the fun fat gripz circuit. |
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Training Log 2010
posted on 2010.07.12 18:03:46 7/12 10 Pullups/10 Pushups/10 Squats Sumo DL from 1.5-2" deficit Conv. DL from 1.5-2" deficit (drop set, 30s rest or sow) Notes: I was going to do speed squats and abs but after the drop set I was absolutely done. I had to pick half dead body off the floor after that. Probably will hit a similar squat workout wednesday and then speed squat n deadlift friday or something. If I get ambitious maybe I'll even do the speed squats tomorrow but we'll see. 585 from a deficit was a huge PR. I was going to do a couple doubles with 550 as that was easy the first time through but it was hard when I went back to it after the 585 so I just went onward with the conventional drop set. Maybe 605 from a deficit next week or something big off the floor, we'll see though. |
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Training Log 2010
posted on 2010.07.10 14:31:46 7/10 10 Pullups/10 Pushups/10 Squats Bench JM Press Incline DB Flies Tricep Pushdowns Forearm Blast Chest Supported Row 15 Pushups/10 Squats Notes: Blew through this workout, everything was smoked. Total workout time was less than 60 minutes. Just an FYI, that was a sheiko pyramid. I'm going to do these once/week (next week will be smaller). I'm heavily leaning towards an upper/lower split right now because I feel my upper body benefits more from workouts like this. The flies and pushdowns were done in DoggCrapp style, basically a max rep, rest-pause set. Forearm blast was brutal and my forearms are still pumped as I write this. 1 note about the JM press, I honestly do not know if I'm doing these right and may just not do these because of that. |
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Training Log 2010
posted on 2010.07.09 18:11:12 7/9 10 Pullups/10 Pushups/10 Squats Squat +average bands SSB Good Mornings Core Work 10 Pullups/10 Pushups/10 Squats Notes: Squat went well, not sure how much tension was there but hitting 435 for a double with the bands seems decent. I wrote the SSB good morning weights down w/ the weights I put on the bar since I have no clue how much the bar weighs. Hopefully this setup will work well heading into the meet in August. |
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Training Log 2010
posted on 2010.07.07 18:38:53 7/7 10 Pullups/10 Pushups/10 Squats Bench Deadlift Squat 3 board Press Chest Supported Row Core Work 10 Pullups/10 Pushups/10 Squats Forearm Blast Notes: This workout took close to 2 hours for some reason. Definitely need to step it up on the rest times again and get back into the fast pace groove. I think board presses and chest supported rows are going to help my bench a ton. Chest supported rows felt very weak and I think if I can get the strength up there, that will really propel my bench. Deadlift lost grip, just didn't feel good in general. Oh well, still hit 585 on a not so good day so I can't complain too much there. Squatted w/o the mirror for the first time in a while,glad I started now because it took a few sets to get in a groove. Did a quick forearm blast at the end of the workout, gotta get that grip stronger. Overall it was a good day, just gotta get some small details worked out for each lift and I think the numbers will be there. |
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Training Log 2010
posted on 2010.07.03 18:21:00 7/3 Diesel Crew Workout Deadlift Axel Clean&Press Reverse Curl/DB Row/Wrist Curl Grip Work Incline Campered Bar Bench Fat Bar JM Press Notes: Lifted w/ the Diesel Crew in Elmira, Ny today. Smashed a 627 pull, went for 650 but just didn't have it today. After today, I'm really feeling 650 is within reach for raw unity though. Did lots of random work, realized my grip isn't great and got some good tips on improving that so there will be some additions to my routine with grip work. Lots of strong guys, very knowledgeable, definitely a good time. |
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