Training towards the April full powerlifting meet as well.

17.11.2009

BW:187lbs

Dead incline Bench
5x1@135
3x1@155
3x1@175
3x1@195
2x1@215
225x1 (hard and very slow - minus 10lbs off previous PR)
4x1@205

Anderson Front Squat
5x1@135
3x1@165
3x1@195
3x1@225
255x1
270x1 (not a max, but strained -10lbs off previous PR)
3x1@240

Power Cleans
5x1@135
3x1@155
3x1@175
3x1@200
3x5@205 (very easy. Technique is getting better)

JM Presses
6x2@135

EZ bar kurls
5x1@80
5x1@90
5x1@110
5x1@120
5x1@130
6x1@100 (Close grip)

Was only two days after meet so I'm not surprised the poundages are down a bit.

Hey Wade, great to see you start a journal. I'm going to be following it with interest. And I'll probably join you for the April meet too.

For the Anderson front squats and the dead incline, do you start them off the pins/chest or do a descent first?

In my limited experience, the challenging part about starting anything heavy off pins is to manage to get the bar set up into the groove and not just outside of it. For example, with heavy pin presses I have often found the bar gliding on the pins sideways a bit as the bar snaps into groove before actually getting off the pins. Coming down on the next rep it is of course positioned perfectly thanks to the actual descent. I love suspended chain work (mostly done rock bottom Safety Squat Bar squats) in that respect, as the bar can freely sway sideways getting into the usual lifting groove is no problem. But I guess practice makes perfect.

2009-11-19

OHP
barx15
95x5
115x5
135x3
155x2
180x1
160x5

Zercher from pins (mid thigh)
225x5
315x3
365x1
405x1
415x1

GMs
225x5
265 5x2 sets

Chest Supported Rows
205 5x2sets
205x7

AB wheel Rollouts (from knees)
12,12

Notes:

Overhead press was shaky at 180.  My upper back was still fatigued from cleans 2 days ago.  I can tell that once it's recovered I'll be stable on presses, though.  Core was sturdy, no wobbling.

Zercher was hard but I was not going to accept a 30 lbs drop in weight today.  20lbs I can live with.

Added 10 lbs to GMs.  These are going to come back quickly I think.  Only 15 lbs off top weight.

Ab wheel felt worse than the first time I did it.  Something is really working my abs between sessions with this toture device. I got 15x2 last time I did them.

Solid session today.  Spent too much time flapping my face though.  Session took 2 hours due to all that jaw exercise.

Hey Wade, great to see you start a journal. I'm going to be following it with interest. And I'll probably join you for the April meet too.

For the Anderson front squats and the dead incline, do you start them off the pins/chest or do a descent first?

In my limited experience, the challenging part about starting anything heavy off pins is to manage to get the bar set up into the groove and not just outside of it. For example, with heavy pin presses I have often found the bar gliding on the pins sideways a bit as the bar snaps into groove before actually getting off the pins. Coming down on the next rep it is of course positioned perfectly thanks to the actual descent. I love suspended chain work (mostly done rock bottom Safety Squat Bar squats) in that respect, as the bar can freely sway sideways getting into the usual lifting groove is no problem. But I guess practice makes perfect.

I start 'em from the bottom of the movement.  Very tough.  Everything has to be tight to make it out of the hole or it ain't happening.  I like the positive effect on my turnaround strength when I go back to the straight lift.

It's true - finding the groove while setting up for any bottom-start movement is challenging. I've been considering buying some chains to avoid "bar-skitter" and missed grooves myself.

Something is tweaked in left low back. Tomorrow may be a reppy leg press day. I'll try some Anderson squats, but if they don't feel right on warmups I'm gonna bail.

Too much time hunched over squinting at the monitor in my non-ergonomic work chair.. Still got more of it to do, too. Upgrading the primary OS on my laptop tonight.

Rub some f'in' dirt on it.

2009-11-21

1 Arm Overhead BB Press
45x5
65x5
75x3
80x2
87.5x1
75x6
45x15 (right only)

Leg Press
200x10
400x8
490x8
580x8
670x5
760x5
850x2 (PR weight +90 lbs)

RDL (no straps)
325 5x2 sets

Power Snatch
135 3x5 sets

CG HS Press
185 10x3 sets

Biceps curl machine (right arm only)
40x10
50x8
60x5

Notes:
Legpress seemed to warm up my back, confirming that it's a pulled or tight muscle and not a disk outta whack.  So I did me some RDL's and power snatches.  Pulled something in my left forearm bringing the snatches back down so no biceps stuff for that side.

quaddies gonna hurt tomorrow...

Taking an extra day off since I gotta be either winched down to the commode or else paint a target on it (2nd day Delayed Onset Muscle Soreness - yeah baby!).

2009-11-24

Overhead lockouts - pin 16-1" (3" above head)
135x10
160x3
185x3
210x3
235x1
260x1 (PR +5lbs and -1")
235x2,3

(Change to chucks)

Sumo DL
135x5
225x3
315x3
365x2
405x1
430x1  (Slow and hard, baby - ooooh yeah!)
385x5

DB Rows
100x5
120x5 x 3 sets

Overhead CG Presses (pin 15 top of head)
135x10
160x5 x 2 sets

Notes:
right wrist hurts on the DB rows  totally hurts, like can't hang on to the weight hurts.  Felt fine everywhere else.

Sumos will come up as I get used to doing them.  PUlled within 15lbs of my recorded max as it was.

2009-11-26

Reverse Band Squat (tension at bottom ~150)
205x3
225x3
315x3
385x2
435x1
485x1 (baseline PR)
510x0
435x1 (from the bottom)
385x5

I think I could have gotten 500 to turn around but 510 was a bit too much. It's a whole different animal than Anderson squats. The weight gets heavier (obviously) as you come up. At it's heaviest, no part of the movement gets any easier because the bands give up their tension as you move into where you're strongest. Unlike a standard squat, there's no guarantee that once you get past a certain point you'll lock out the weight - you have to fight the whole way up. Felt good to have the whole weight at the top after coming up.

Way cool.

More later as I get time on this American Turkey day.

edit:

power ring pushups (hands by short ribs)
BW 10x3

Fat man Pullups
BW 10x3 sets

2009-11-27

Dead incline Bench
5 @ 135
3 @ 155
3 @ 175
3 @ 195
2 @ 210
1 @ 230
4,3 @ 205

High clean Pulls
3 @ 115,165, 185
3 @ 245
3x2 @ 255
3@265
2@275
1@285

Deep Paused Squats
3@255
3@285
1@325
5@285

Close Grip Bench
7x1@200
6x1@200

Triceps Press Downs
12@40,60,80
10@100,120
8@130

BB Curls
3@125
3@130
2@135
1@140
1@145 (PR +5 lbs)
5@130

Right Arm Machine Preachers
10@50
8@60
8x2@70

Good Night tonight.  Wife is pissed at me for hitting the gym and then logging it.  It must be a mutually held opinion by each gender that the opposite sex is bugnuts crazy.

Well, we appreciate it. Long-term, we have to see what we can do about creating better tools for logging workouts to take the major pain out of it and the relationships.

Well, we appreciate it. Long-term, we have to see what we can do about creating better tools for logging workouts to take the major pain out of it and the relationships.

Oh the logging itself is not a problem.  This is maybe more of a timing issue on my part.  And some spouses don't understand the deep-seated need of their significant other to train during the holidays and report the results to like-minded colleagues.    On the other hand - I suppose I could have waited a bit to log my training on that particular day in the interest of familial harmony.

2009-11-30

BW: 187 (Wha?!)

My Barbell at home weights 50 lbs!  Just weighed it today

(at home)
1 Arm BB Press
5@50
3@60
3@70
3@80
1,1@90
5@80
12@45 (right only)

Zercher from pins (pin 3)
5@140
4@230
3@320
1@370
1@420
0,1@440 (PR + 5lbs.  Let myself get wobbly on the first one)

======================
(at Gym)

GMs
%@225
5x2@285

Chest Supported Rows
6,7,8@210

JM PResses
6x2@140

Alt Hammer Curls
15@40's

One-Dumbbell triceps Extensions
10x2@75

Pullover machine
10x2@90
10@120

Notes:
Feeling good.  Had to dig in for the 440 since I missed the first one.  Went light on the curlies.

2009-12-2

Sumo DL
5@140
3@230
3@320
2@390
1@440
1@450  (PR +5 lbs)

SLDL to just above knees
230x20

Suckin'! wind! Crap!  done! for! the! day!

Log looks great man, keep it up!