Hey Mike.  Found the new site, so I figured I would start my training log again.  Plan to do the usapl region 6 meet Dec. 12 at this point.  Going to do the bench only as well as the full meet, but just going to squat with a belt and knee wraps and DL raw.  Worked shirt yesterday and have gone back to a single ply F6 to give it another shot.  Still like the super katana, but wanted to try the F6 for this meet.  Here is my work from yesterday:

Raw pause sets: 

210x6
225x4
255x2
240x3
210x6
270x1

shirt work (2&3 board)
425x3 3 board
505x2 3 board
515x1 2 board
530x1 2 board

Deadlift raw max night

Had planned on doing my tricep work today, but had to change my workout do to time, so decided to test my max on deadlift (raw using just a belt and knee sleeves). Very Pleased with the results:

raw deadlift
135x5
225x5
315x5
405x1 (5lb pr)
425x1 (25lb PR!!!!!!!!)

DB row (95lb DB)
25 with rt. arm
20 with left arm

band pull aparts
3xf


Like I said, sunday night and was pressed for time. really just wanted to see what I could do and came up with a 25lb PR. Not WR weight, but a big pr still. Going for 500 raw by Dec. 12th meet. Let the fun begin!!!

5/3/1 deadlift training day 1, week 1  (using a training max of 385)

raw deadlift
warmup (about 4 total sets)
250x5
290x5
330x7 (max rep set)

DB rows (each arm)
95x12
95x12
95x10

ab work

*short training today, but got good quality work done.  The deadlift sets were better than I thought.  Should have done more reps on that last set.  Think I could have gotten 8 or 9.  Mental thing I guess.  Bench work tomorrow, can't wait! 

Bench training  9/3/09

Not a great day overall, but got some real good raw work in.  Still not happy with it as a whole.

Raw bench (all sets were paused)
warmup:  135x8, 185x8
225x6
235x4
260x2
245x3
225x6
280x1

Shirt bench
425x3

Like I said, after I got the first set with 425, my energy level was just not there.  Probably the two biggest factors are doing two deadlift workouts 3 days apart with the second one yesterday.  That along with just a crazy week in general, my energy level as a whole is way down.  Just got a new shirt in, so may wait till my normal shirt day next Friday to start working with it.  Have to leave early with my team tomorrow for a out of town race, so no training tomorrow.

Tested my 1 rep max tonight on squat and did a pause rep max on bench.  Figured since its only Sept. and meet is not till Dec., this was the best chance to see where I am at for the usapl region 6 raw meet.  Here is what transpired:

squat (used TK knee bands and belt)
3 warmup sets
275x1 to check depth (see video below)
300x1 (one rep max, think it was a little high but was hard to tell)

bench rep max
warmup
280x3 paused (see video below)

band pull aparts
3x failure

Happy with the results tonight.  lot of work to do on squats, but figured that going in to tonight.  bench is ok, will continue to work that.  my calculated rep max is 310, so not bad.  Should get that up more by Dec.

5,3,1 deadlift training (week 2)

body wt.- 221 (since I stopped snacking at night, have starting dropping some unnecessary lbs. :))

Deadlift (warmup, then 3x3 today)
135x10
225x5
275x3
310x3
330x8 (rep max set)

DB rows
85x10
95x10
106x10 (used 106lb kettlebell on this)

SSB goodmornings
135x5x3

Thought everything went good, would have liked to get a few more reps on deadlift. 8 didn't feel too bad. Should have gotten 10. rows were good. good mornings should have used a lighter wt. 135 wasn't bad, but wanted to do 10 reps.

I got a chance to check out your deadlift.

It looks like you're just banging through them because they're light.  Be deliberate with each rep and pull each one like it was a max.  It's got to be dress rehersal every rep and you'll get it right on meet day.

Other than that, I'd typically like to see you getting your weight back on your heels more before you start the pull.  Your back is flattening  out too.  If you shift your weight back and drive your chest up just a bit more, you'll be picture perfect.

That said, Deadlift technique is really a compromise.  Using the form that I said will make it harder to break weight from the floor, but you'll never worry about lockout.  The style you use is really a matter of what allows you to pull more.

raw and shirt bench training

raw hanging band bench (or reverse band bench)
135x5
225x5
315x3
365x1
405x2 (off 2 board)

added F6
425x2
500x2
530x1
570x1 (touched)
600x1 3B
620x1 3B

band pull aparts
3xf

Great work today.  The 600 off the 3 board was really pretty easy.  Should have done a second rep.  The 620 rep was heavy, but not that bad.  Got it on video with my phone, but the file was too big to send to youtube.  Hope to figure it out this weekend and get it up.  Was just too cool not to post.  Otherwise, a great day of training.

Deadlift training

290x5
330x3
365x7  rep max set

Band Pull-Aparts
3xf

Very pleased with training today.  Had to cut it short after finishing my DL's, but happy with it anyway.  Only thing is my rt. elbow has starting tightening up and very sore.  May be a combination of the heavy bench and DL work for the last 3 weeks.  Ready for the deadlift deload week next week.  Need a break I think.  

Big bench day on Friday.

Had a heck of a bench day today. hit all the weights well and felt great. Here is how it went:

raw hanging bands
135x8
185x8
245x5
275x5
300x3
325x1
350x1
375x1
405x1 1B


added shirt (single F6)
425x3
455x3
475x2
545x1
585x1 (touched chest on this one)

600x1 2B UGLY Hips came up bad
625x1 3B

655x1 4B

CNS hold
675 for 7 sec.

Band pull-aparts
3xf

Great training. Felt great and looking forward to next week already.

Squat and tricep work

squat
135x8
185x5
225x3
275x1 (used wraps and belt)
305x1
325x1 (5lb PR)

Football bar bench
135x10
205x5
225x5

*Had to stop there.  Had the soccer team starting to come in for their workout, so had to clear out.  Got a good bit accomplished even though it was short.  Hit a good squat and broke a pr on it that I have not tried in a couple of years.  Wished usapl raw division allowed knee wraps.  The 325 was VERY EASY.

Deadlift and upper back

Deadlift (deload week)
135x8 (warmup)
155x5
195x5
230x5

Wide grip pullups (used purple band to reduce some body wt.)
4x failure

mini band pull-aparts
3x failure

Not bad, but hate these deload training days.  Will start my second 5/3/1 cycle next week.  Upping my training max by 10lbs., so will be working with some heaver wts. on the DL.  It seems to be coming along very well so far.  Next training day will be my heavy bench on Friday.

Stayed out of the F6 today.  Figured I needed more raw work and felt I needed a break from the shirt.  Had a great training session today:

Reverse band bench (used green bands)
135x10
185x10
225x5
275x5
315x3
335x3
365x2
385x1
400x0 (got slammed at the bottom)
405x1 (1B)
425x2 (2B)
440x1 (2B)
460x1 (3B)
470x1 (3B)

Band Pull-Aparts
3xf

Everything felt great.  Only wish I had gotten the 400 to the chest, but it will come soon enough.

Deadlift training: cycle 2, week 1

Deadlift
255x5
295x5
335x7 (rep out with 85% of training max)

SSB good mornings
115x8x3

leg raises
10,12,12


Good workout. back seems to be getting a lot stronger each week. Really feeling it right now. Tricep work tomorrow and back into the shirt on Friday.