2010-2-1

Cycle 1 week 3, day 2 - DL 5/3/1
230x6
300x3
345x3
385x2
425x1
465x1 (opener)
500x0 (2nd attempt.) 
407x8 (est max 515.42 - heh)
edit:  actually got 9.  est max 528.98. Glad I vidded it.


GM's (conv. DL stance)
195 10x3 sets

14" box Squat
195 10x2 sets

Definitely feeling fragged.  Deload will be welcome.

2010-2-3
Cycle 1, Week3, Day 3 - Bench Pressticles

BP
140 5x2 sets
155x5
173x5
196x3
219x9+5 (rp, est Max 284.63 !!!Almost a 2 POUND gain!!!!  Cripes)

CG BP (thumbs length off the smooth)
145 10x4, 12

Bent Rows
195 10x5 sets


Right shoulder cut out on 10th rep attempt again.  Concentrated on pushing with the right side on CGBP's.  Going to switch to dips next cycle for bench assistance.  I'm being facetious about the bench estimated max gain, but it's the only lift so far this week that has continued to go up.  Bench feels mushy in the shoulders - not popping the weight off the bottom.  I lost how to do leg drive on benching again.

Deadlift looks awesome man!!!!  U have progessed tremendously with it. Keep up the hard work!!! Good luck n the meet, u'll do GREAT!!!

Thanks Ben - you look pretty ready for your comp as well.  You're close to popping a double body weight bench, triple body weight deadlift and a body weight curl.  Good on ya.

Last meet I was coming off a program that beat me up pretty badly so all my lifts were down.  The last 3 months have been getting back to where I should be, so it looks like I made progress, but I'm just actually recovering old ground.

2010-2-5

Cycle 1, week 3, day 4

Bunches o' warmup

Squat
135x5
185x5
225x5
247x5
280x3
313x8 (PR + 2 reps, est max 396.38)

Box Squat (2" below parallel)
225 8x3 sets

Sumo DL
260 10x2 sets

One-legged GM (right only)
135x6,8

Pull down abs
120 10x2 sets
90 13x1 set

Thank God it's deload this next week.

2010-2-7

Cycle 1, Week 4, Day 1
Deload

MP (paused at shoulders)
110 10x3 sets

Chins
BW 10x3 sets

I'm bailing on any squat or deadlift deload work. I'm deloading my deload. Meet is on Friday and my butt and hams are still tight and sore from squats last Friday. Maybe some bodyweight stuff or band GM's.

Airlifting: making your deloads easier.

2010-2-8

Band good mornings

Average(green) band 15x2

BW squats
various reps x various sets

============================

2010-2-9

Bench Press
145 10x3 sets

Power Cleans
145x3
190 1x6 sets

Worked on leg drive and driving the bar to lockout. 

Setting up really well for power cleans.  Each rep popped to the shoulders right on target.  Drove from the heels on each one.  It's a light weight, but cleans have never felt so, well, clean before.  It's fun to drop the bar, what with having bumper plates and all.  Hope the bar can take it.

Next two days no training at all.

After listening to Jim Wendler talk (on Iron Radio - http://www.attendthisevent.com/?eventid=10926435) about his early years of training 5/3/1, wherein he didn't push the reps on the main lifts and still made a lot of progress, I'm going to do the same.  The combination of pounding out reps on the main lift and pushing the assistance the way I have been is going to lead to retrogression. I'm not smart enough to stop more than 1 rep shy of failure. I've had about a week of lighter lifting and I'm still not fully recovered, so I'm going to 'coast' through the next cycle and see how I feel at the end of it.

I've also decided to just go ahead and start this next cycle after the this meet instead of waiting two weeks so everything coincides with the next meet in April.  I'll just let things fall where they will.

My lifts are finished and the videos have been uploaded.  Now to see how I place.  Didn't make the lift I really wanted, but attempt # 2 is a meet PR  for me if it passes the judges review.

2010-2-13
Cycle 2, Week 1, Day 1
Military Press
bar x 15
100x5
114x5
131x5
149x11 (est max 203.58 - PR +3.43lbs)

BBB MP
105 10x5 sets

Chins tomorrow.

I thought I was getting my head through on presses before this, but tonight I actually did it.  As the bar gets past my head I rotate my elbows outward which forces my body under the bar and I can press with more force.  The sets of ten were much easier than last cycle as a result.  It engages the long head of the triceps more and with more stability.  I expect my upper middle back is going to be sore along with the spinatus muscles on the shoulder blades.  Good stuff

2010-2-14
Chins (varying grip widths)
BW+35x8
BW+10 8x4 sets

2010-2-15

Cycle 2, Week 1, Day 2

Sumo DL
135x8
225x5
286x5
331x5
374x5

BBB Sumo
250 10x5 sets

BB Cleans from high hang
145 6x3 sets

Pull down Abs
90x15
110x14,10


Back is still tired from Friday just did prescribed reps.

2010-2-16

Right shoulder rebalance/rehab

Side Lying DB pullover
25 10x3 sets

Side Lying DB press
25 10x3 sets

1-Arm DB Pullover+extension
25 10x3 sets

2010-2-17

Cycle 2, week 1, Day 3
Bench
W/u
bar x 20
120x5
140x5
153x5
176x5
200x14 (est max 293.24, PR +8.61 lbs)

Reverse Grip Bench (cuz I wanna be a KoolKeed (TM))
140 10x5 sets

Bench felt good today.  I had two more reps in the tank for certain. Rows tomorrow.