Training Log: Tuesday May 28, 2013

May 28, 2013 — Leave a comment

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Beltless up to 320 lb.

Paused up to 410 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • Yeah that 2nd rep wasn't happening, dammit.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 15
  • 80 lb: 10
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 15
  • 80 lb: 10
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 80 lb: 15
  • 70 lb: 10
    • Drop set.
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330 lb reverse grip bench press (Paused)

Training Log: Monday May 27, 2013

May 27, 2013 — Leave a comment

Final high volume day before the meet.

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Fat gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Paused up to 465 lb.

Beltless up to 410 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 465 lb: 1
  • 410 lb: 3,3,3,3,3
    • Same weight as last week.

High Bar Squat

  • 410 lb: 3,3

Low Bar Squat

  • 370 lb: 5

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

330 lb reverse grip bench press (Paused)

330 lb Reverse Grip Bench Press (Paused)

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 330 lb: 3,3,3,3,3,3
    • +10 lb from last week
    • 6 sets instead of 5. Thought about doing more, but my form was breaking down on the last set.
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McDonalds

Powerlifting Meet “Plans”, A Bunch of Rep PRs and a Strapped Deadlift 1RM

May 26, 2013 — Leave a comment

It's exactly 2 weeks away from the CPF powerlifting meet in Waterloo, and I don't really have any sort of solid training plan leading up to the competition haha. Hope it all works out though.

This week, starting tomorrow, will be my final "normal" training week (i.e. heavy with a lot of volume). After that, I'm just going to take it easy and hit some PRs come June 9th.

Also I probably won't be eating so many cheeseburgers for the next little while:

McDonalds

3 Double Cheese Burgers and 1 McDouble Burger. Ate this on Wednesday, May 22.

Here's what I'm aiming for:

1st Attempt2nd Attempt3rd Attempt
Squat210 Kg (462 lb)235 Kg (517 lb)240 Kg (528 lb)
Bench Press160 Kg (352 lb)170 Kg (374 lb)175 Kg (385 lb)
Deadlift230 Kg (506 lb)250 Kg (550 lb)255 Kg (561 lb)
Total600 Kg (1320 lb)655 Kg (1441 lb)670 Kg (1474 lb)

All the 2nd attempts will be PRs for me, and they look reasonable. Hitting a few PRs this week gives me confidence that I will nail the 2nd attempts in 14 days.

Anyway, some personal records for this past week:

Paused Bench Press: 370 lb x 1 (1RM)

Started off the week with a paused bench press PR at 370 lb:

Getting this gave me confidence for pausing a bench press with heavy weights.

Front Squat: 370 lb x 2 (2RM)

On Wednesday, I got a 2RM on the front squat:

Bench Press: 370 lb x 2 (2RM)

On Friday, I hit a bench press 2RM at 370 lb. I was fairly certain I could get this after doing 365 lb x 2 last week, which felt quite easy:

The kind-of-rare 400 lb+ bench press milestone is within my sights. I might try for a 390 lb 1RM in a few days.

Deadlift: 560 lb x 1 (1RM - Strapped)

Hit a bunch of strapped deadlift PRs, including a 1RM at 560 lb:

Originally I wasn't planning on doing this, but I figured heck, why not try and see what happens. Hard, but wasn't super hard to the point where it looked like I was having convulsions on the way up.

Time to update my personal records scoreboard yet again...

 

 

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Training Log: Friday May 24, 2013

May 24, 2013 — Leave a comment

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1,1
    • Missed on the 2nd rep on both sets.
  • 460 lb: 2

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until 370x2.

Paused again at 340 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 370 lb: 2 * PR!
    • 2 rep max, up +5 lb from last week!
    • Felt a bit shaky and hard, but looked easy on video.
  • 340 lb: 2,2,3

Deadlift

Wow a bunch of strapped deadlift PRs today:

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
  • 530 lb: 1
  • 560 lb: 1 * PR!
    • 1 rep max...with straps though.
  • 500 lb: 2
    • Matches my 2RM. Wanted 3.
  • 460 lb: 4 * PR!
    • Wanted 5, but gassed out. Still a 4RM I believe.
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Training Log: Wednesday May 22, 2013

May 22, 2013 — Leave a comment

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 5

Front Squat

Beltless and paused up to 230 lb.

Paused again at 260 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 190 lb: 3
  • 230 lb: 3
  • 280 lb: 2
  • 330 lb: 1
  • 370 lb: 2 * PR!
    • 2 rep max!
    • Only got 1 rep last week due to tweaking something in my back.
  • 260 lb: 3,3,3,3,3
    • Paused.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

All reps are paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 355 lb: 1
  • 320 lb: 3

Overhead Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 2
  • 235 lb: 2,2
    • Wanted 3 reps, but my left thigh (vastus lateralis probably) started to cramp up on the first set, 3rd rep. Tried it again, but no go.

Barbell Curl

  • 45 lb: 10
  • 100 lb: 8
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