2010-9-29
C1 W3 D4 - SQ, 5-3-1
SQ
w/u BBx10, 135x10, 185x5, 225x5
work (belt on)
266x5
305x3
337x3  (est max 370.67=Tmax+15.67)

BBB ATG SQ
225 10x5 sets

Ab Wheel from knees
12x4 sets

BB Curls
117.5 5x2 sets  (gettin' easier)

Scap Crap
High and low band pullaparts (choked 1/4 way in)
Mini 15x2 sets, high and low

No single rep was too hard, but the workload has been adding up over the last 3 "weeks" and I can use that deload.  Top weight on squats felt heavier than it has in the past, which I attribute to the facts that I
1) condensed the workload in the 1st week, and
2)boosted BBB squat weights each week by 10 lbs. 

My original plan was to boost it by 10lbs PER MONTH.   I'll be adhering to that next cycle.

New weightlifting shoes came last night.

Been popping some snatches and overhead squats in the garage today and I gotta say, the shoes make a world of difference. The solid raised heel is making me really stable and making it possible for me to overhead squat at all.

2010-10-1

C2 W1 D1 - MP, 5's
117x5
135x5
153x8 (193.76=Tmax+13.76)

BBB MP
115 10x5 sets

Pullups
BW+10 10x3 sets, 8x2 sets

I felt pretty good so I skipped the deload week.

2010-10-3

C2 W1 D2 - DL,5's

Snatch High Pulls
115 3x2
145x3
175x3
205x3
225 3x2, 2x2

DL
286x5
330x5
374x6 (est max 448.73=Tmax+8.73)

RDL's
265x10,8 (was supposed to be 245. Egregious misload)

SLDL
265x10 (This is where I realized I had misloaded by 20 lbs)

No wonder the assistance work felt heavy...

======================
2010-20-4
C2 W1 D3 - BP 5's

BP
156x5
180x5
204x12 (est max 285.52=TMax+45.52)

BBB BP
165 10x5 sets

Pendlay Rows
190 10x5 sets (lots easier than last cycle - last three sets w/ bench width grip).)

Arm stuph & scap crap

Entered the SPF Raw Fall Men's Open, to be held in Sacramento CA, Nov 6th.  I'll be in the lightweight division, obviously.

It's not about winning - it's about competing; getting up on the platform and measuring your performance against a set of conditions and rules and seeing if you can hold it together to pass muster.  What someone else does is not the point - the point is: Did you do as well as you expected to and did you get better than last time?

Last few days of training.

2010-10-11

C2 W2 D3 - BP, 3's
168x3
192x3
216x5 (Est Max 251.96=Tmax+11.96)

BP
195 5x5

Pendlay row
225 5x5

CGBP
185 5x2
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2010-10-10

C2 W2 D2 - DL,3's
135x5
225x5
308x3
352x3
396x4 (est max 448.75=Tmax+8.75)

DL
355 5x5

Ab Wheel from knees
12x4

Hamstrings were pretty tight from squats 4 days ago, but these all went up pretty smoothly.
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2010-10-8

C1 W2 D1 - MP,3's
126x3
144x3
162x4 (est Max 183.58=Tmax+3.5Cool

MP
145 5x4, 6

Pullups
BW+53 5x5

Upping intensity and reducing overall workload running up to the meet. I'm taking a deload after the first week of cycle 3, so cycle 2 will go directly into cycle 3, deload, then the meet, possibly a week off after the meet and then pick up on week 2 of cycle 3. I'll work up to openers on week 3 of cycle 2 and do 3x3 on assistance.

C2 W2 - normal,5x5 assistance
C2 W3 - normal+openers,3x3 assistance
C3 W1 - normal(prescribed reps), 3x5 assistance
Deload - 40,50, 60%
Meet

C3 W2 - normal, 10x5 or 5x5
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2010-10-6
C2 W1 D4 - SQ,5's
237x5
275x5
310x8 (est max 392.58=TMax+27.5Cool

BBB Power Squat
255 10x3 sets

GMs (close stance, bent leg)
185 10x2 sets

Calves Raises
200 10x3 sets

One of my mini-goals has been to squat 315x10. I'm certain I could have done it today had I not done the stair and bench jumping yesterday. Wore the magic weightlifting shoes which creates a larger range of motion, and I could really feel my adductors working more than usual. Stopped ATG squats because they are negatively affecting my turnaround strength for power squats. I never would have expected that. They've been great for my knees, but they are not strengthening the turnaround spot as I thought they would. I think High box squats will, though.

2010-10-13
C2 W2 D4 - SQ, 3's (with magic squat shoes)
135x5,5
185x5
225x5
256x3
292x3
belt on
329x5 (est max 383.78=TMax+18.78)

300 5x5

Standing Calves
220 10x2
BWx20

Scap Crap
Horiz(front/back) -  20x2
Vert (up/down) - 15x2

External groanations
15 15x2

Notes:  Coulda gotten 3 more on the money set for certain.  Last two would've have been hard, but I coulda done it.  Boosted weight for rep sets by 45.  None were hard, but I again found myself wanting to stop after 3 sets.  I should be sore for days.

Workouts look great man! So whats your weight at these days? Also, do you ever compete in any live meets? Keep up the hard work!

Workouts look great man! So whats your weight at these days? Also, do you ever compete in any live meets? Keep up the hard work!

Thanks Ben.  Glad you and Ryan are back posting your training, it got kinda lonely around here for a while.

I'm weighing about 180-185 these days.  Feels a little light, but I seem to have maintained most of my strength in the squat and DL.  Bench sucks no matter what I weigh

Entered an SFP Raw competition scheduled for the first week of November, where I hope to set some State and possibly national records for my weight and age class.  Should be pretty easy since there aren't any, though it does depend on who shows up. .

Good to hear man!!!! Where is the meet at? That's awesome, especially to see that you have maintained your squat and deadlift. I would love to somehow get to one meet down to 148 weight class, but I don't know if thats gunna happen. It's understandable, I didn't bench for almost 2 months, and then when I started back up it was like completely starting over bcs I lost so much strength and for a while thought it was never going to increase again, but it takes time and slowly is I think. lol Good luck man

Best of luck for your competition!

Danke, Herr Burger.

2010-10-15
C2 W3 D1 - MP, 5-3-1
135x5
153x3
171x2 (est max 182.39=TMax+2.39

160x4.3.3
115x15

Pullups
BW+80 3x3
BWx15

Short and sweet.  OHP benefits more from more frequency than once every 8 days.  171 is nearly my max for the day whereas not too long ago I was doing 10 singles at this bodyweight but with 15 more pounds on the bar.  Oh well.  Didn't work up to a max single on OHP because it's not being contested.

2010-10-17
C2 W2 D2 - DL, 5-3-1

330x5
375x3


420x1  (belt on 5th hole)


455x1  (belt @6th hole, chucks)


405 3x3

2010-10-18
C2 W3 D3 - BP, 5-3-1
180x5
204x3
228x6 (est max 273.55=TMax+33.55)
245x1 (No problem even with fatigue)

Old Style Decline Press
245x3,3,5


Pendlay Rows
245 3x3

I'm going to use the decline press as a rehab exercise.  It gets the muscles way into the armpit and wakes them the hell up.