Last week of 3s before testing max singles then I have a down week where my wife (http://thespindleandspoon.blogspot.com/) and I will be taking a week long vacation to head down to California and see family. Her birthday was last week, right in the middle of finals, but her parents came up for the weekend and we celebrated properly. Even more significant is that she is now done with her undergraduate degree! I'm so proud of her! She majored in Plant Biology and she will be applying to graduate school this fall. She's hoping to go straight into a PhD program and maybe focus on Mycology. I can't wait for the exciting times ahead for her as she is so passionate about this field and is going to do some really big things in the realm of Ecology. Watch out for her!
It was a good work out week with progress all around. The bench is still a bit slow, but up from before the meet so I am happy.
8/19
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
355 x 1
380 x 3
405 x 3
18" Deadlift
315 x 3
385 x 3
405 x 2
Another great deadlift day. So stoked about reppiing out 405. I'm excited to see where that puts my 1RM next week. I missed that last rep on the 18" because the bar stuck to my leg and I just couldn't lock it out.
8/21
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
155 x 1
175 x 3
185 x 2
185 x 1
2 Board Bench
185 x 2 x 2
Stuck again. I was feeling a bit off though, but still sucks. Hoping to break 200 when I test!
8/23
OH Press
Bar x 8
65 x 5
85 x 2
105 x 3
115 x 3
120 x 3 (Push Press)
Assistance
DB Press
Side Lateral Raises
Rear Delt Raises
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
265 x 1
285 x 3
305 x 3
315 x 3
Box Squat
225 x 3
245 x 3
3 Plates for 3! All the reps felt great. Need to work on the shoulders a bit though.
After vacation, I will probably be adding a fourth day to the workouts for some volume bench work, upper back focus and maybe move shoulders to that day. I really want to focus on getting my bench up for the next meet as I feel like it's lagging too much.
Tuesday, August 27, 2013
Friday, August 23, 2013
Week of August 12th
A little late on the update, but it was a great week last week!
8/12
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
355 x 3
375 x 3
385 x 3
Deficit Deadlift
315 x 3
325 x 3
Great workout. 385 was pretty fast too and probably not max effort. Could have gone heavier on the deficits too, but ran out of time. Shooting for at least 395 for 3 next week.
8/14
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
170 x 3
180 x 3
185 x 2
2 Board Bench
185 x 2
185 x 3 x 2
Assistance
Tri Pushdowns
Close Reverse Grip Lat Pulldowns
Awesome! Bench is up. Missing that last rep at 185 seemed more like fatigue than lack of strength for it. Not sure what the deal was with the first 2 board bench set, I think I got out of position on the last rep. Other two sets were good though.
8/16
Seated Shoulder Press
bar x 8
65 x 5
95 x 3
115 x 3
125 x 3
130 x 2
Assistance
Face Pulls
Seated DB Shoulder Press
Landmine Side Bends
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
255 x 1
275 x 3
290 x 3
300 x 3
Pause Squat
225 x 3
245 x 3
Awwwwwww yeah! Shooting for 310 next week. Shoulder work was earlier in the day and went pretty well. Really focusing on getting back and shoulder strength up.
8/12
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
355 x 3
375 x 3
385 x 3
Deficit Deadlift
315 x 3
325 x 3
Great workout. 385 was pretty fast too and probably not max effort. Could have gone heavier on the deficits too, but ran out of time. Shooting for at least 395 for 3 next week.
8/14
Bench Press
Bar x 8 x 2
95 x 5
115 x 3
135 x 1
170 x 3
180 x 3
185 x 2
2 Board Bench
185 x 2
185 x 3 x 2
Assistance
Tri Pushdowns
Close Reverse Grip Lat Pulldowns
Awesome! Bench is up. Missing that last rep at 185 seemed more like fatigue than lack of strength for it. Not sure what the deal was with the first 2 board bench set, I think I got out of position on the last rep. Other two sets were good though.
8/16
Seated Shoulder Press
bar x 8
65 x 5
95 x 3
115 x 3
125 x 3
130 x 2
Assistance
Face Pulls
Seated DB Shoulder Press
Landmine Side Bends
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
255 x 1
275 x 3
290 x 3
300 x 3
Pause Squat
225 x 3
245 x 3
Awwwwwww yeah! Shooting for 310 next week. Shoulder work was earlier in the day and went pretty well. Really focusing on getting back and shoulder strength up.
Tuesday, August 13, 2013
Week of August 5th
Second week of 5s and still going strong. I'm excited to see where I end up at the end of the month when we retest singles.
8/5
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
350 x 5
360 x 5
18" Deadlift
315 x 3
365 x 3
385 x 3
Coach asked what we got the week before and I told him that missed 355 on the last rep, his response was to start at 350. Nailed that and then went to 360 which I also got, but last one was a grinder. First couple flew up though.
8/7
Bench
Bar x 8 x 2
95 x 5
115 x 2
135 x 1
155 x 5
165 x 5
170 x 4
Bench w/ Green Bands
115 x 5
135 x 4
Bench numbers are up, which makes me happy. Wish I could have hit that last rep at 170 as that would put me 10 lbs up, but 4 is pretty good for me. The 5th rep got stuck a couple of inches off my chest and I finished with my coach taking a little bit off. Last rep on the banded bench I got myself out of position with my feet and lost tension.
8/9
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
245 x 5
265 x 5
275 x 5
Squat + 80lbs of chains
185 x 3
205 x 3
Happy with that. Second week of gains and up 20lbs from my 5RM prior to last week.
All in all a great training week. Numbers are up and I've got that 1,000 lb total in sight for December.
8/5
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
350 x 5
360 x 5
18" Deadlift
315 x 3
365 x 3
385 x 3
Coach asked what we got the week before and I told him that missed 355 on the last rep, his response was to start at 350. Nailed that and then went to 360 which I also got, but last one was a grinder. First couple flew up though.
8/7
Bench
Bar x 8 x 2
95 x 5
115 x 2
135 x 1
155 x 5
165 x 5
170 x 4
Bench w/ Green Bands
115 x 5
135 x 4
Bench numbers are up, which makes me happy. Wish I could have hit that last rep at 170 as that would put me 10 lbs up, but 4 is pretty good for me. The 5th rep got stuck a couple of inches off my chest and I finished with my coach taking a little bit off. Last rep on the banded bench I got myself out of position with my feet and lost tension.
8/9
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 1
245 x 5
265 x 5
275 x 5
Squat + 80lbs of chains
185 x 3
205 x 3
Happy with that. Second week of gains and up 20lbs from my 5RM prior to last week.
All in all a great training week. Numbers are up and I've got that 1,000 lb total in sight for December.
Sunday, August 11, 2013
Meet Pictures
As promised, here are some pictures from the meet. Sorry it took so long to post them!
Getting set up for my 3rd Squat attempt.
Making a most excellent lifting face as I grind out 314 lbs a new PB. I could have gone for more as you'll see in the video below, but I wanted to nail the lift so I was bit more conservative. Also note the socks...
Resting between attempts with one of the guys from my gym. He later got screwed over by having his first bench attempt misloaded, and then having to make his next two attempts with minimal rest between.
Obligatory bench picture, though I don't think these are ever that impressive.
Lockout on my second deadlift attempt at 402 lbs. I always love deadlift pictures.
I'll make a proper post of last weeks workouts later.
Getting set up for my 3rd Squat attempt.
Making a most excellent lifting face as I grind out 314 lbs a new PB. I could have gone for more as you'll see in the video below, but I wanted to nail the lift so I was bit more conservative. Also note the socks...
Resting between attempts with one of the guys from my gym. He later got screwed over by having his first bench attempt misloaded, and then having to make his next two attempts with minimal rest between.
Obligatory bench picture, though I don't think these are ever that impressive.
Lockout on my second deadlift attempt at 402 lbs. I always love deadlift pictures.
I'll make a proper post of last weeks workouts later.
Monday, August 5, 2013
Back in action
I haven't forgotten about the promised pictures. I just haven't gotten around to putting them up anywhere...
The week after the meet was a down week, so no real workouts and just kind of putzing around the gym wishing I could get back to lifting. It was a hard week to get through as I was feeling pretty good, but I know that extra recovery time is needed after competition. So it was a week of longingly staring at the barbells . I probably looked something like this:
Somehow I made it and rejoiced in getting back under the bar on Monday last week, psyched up and ready to hit hard for my next meet in December. Right now I'm hovering in the mid 190s for weight. I want to get that up to around 205-210 and then cut back to be under 198. After that I think I'll start the big push to get up closer to 220 next year. Lifts were great and already on a positive track based on the last time I did 5s. The week went like this:
7/29
Deadlift
135 x 5
225 x 3
275 x 1
315 x 5
345 x 5
355 x 4
Deficit Deadlift
275 x 5
295 x 5 x 2
Almost had that 5th rep at 355, but let the bar get away from me a bit off the ground and it messed me all up. I also ran into issues with the bar sticking to my thighs. I need to use the baby powder more I think.
7/31
Bench
Bar x 8 x 2
95 x 3
115 x 1
135 x 5
150 x 5
160 x 5
Pause Bench
135 x 3
145 x 3 x 2
Assistance
Lat Pull down: 130 x 10, 150 x 10, 160 x 10
Tri-Pressdowns 3 sets of 8 (Can't tell what the weight is, #14 on the machine)
Kroc Rows: 60 x 20
Ring Fallouts: 3 sets of 10
Good day all around. First time I'd done 5s in a long time and last time I struggled with 160 but got it. This time it was easy, could have at least got 165 I think.
8/2
Went in early in the day to walk on the treadmill and do a shoulder workout.
Military Press
Bar x 8
65 x 5
85 x 3
95 x 5
105 x 5
110 x 3 + 2 push press
Assistance
Face pulls
Straight Arm Press Downs (not sure what these are called really)
Landmine side bends
Front Squat holds
Then I went in the afternoon for squats
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 2
240 x 5
250 x 5
260 x 5
Box Squats
185 x 5
205 x 5
Could have done more on the box squats, but ran out of time. Last time I did 5s on squat I missed 260 so I'm happy with that. I may have been able to get 265 or 270.
-------------------------------------------------------------------------------------
I've also been adding in incline walking most days to dry and get some sort of cardiovascular exercise in. It's not too intense because I want to save my energy for the lifting, but I think it will definitely be beneficial in the long run. I'm also going to up the amount of core assistance exercises I do as I feel like that has been lacking a bit. That's all for now!
The week after the meet was a down week, so no real workouts and just kind of putzing around the gym wishing I could get back to lifting. It was a hard week to get through as I was feeling pretty good, but I know that extra recovery time is needed after competition. So it was a week of longingly staring at the barbells . I probably looked something like this:
Somehow I made it and rejoiced in getting back under the bar on Monday last week, psyched up and ready to hit hard for my next meet in December. Right now I'm hovering in the mid 190s for weight. I want to get that up to around 205-210 and then cut back to be under 198. After that I think I'll start the big push to get up closer to 220 next year. Lifts were great and already on a positive track based on the last time I did 5s. The week went like this:
7/29
Deadlift
135 x 5
225 x 3
275 x 1
315 x 5
345 x 5
355 x 4
Deficit Deadlift
275 x 5
295 x 5 x 2
Almost had that 5th rep at 355, but let the bar get away from me a bit off the ground and it messed me all up. I also ran into issues with the bar sticking to my thighs. I need to use the baby powder more I think.
7/31
Bench
Bar x 8 x 2
95 x 3
115 x 1
135 x 5
150 x 5
160 x 5
Pause Bench
135 x 3
145 x 3 x 2
Assistance
Lat Pull down: 130 x 10, 150 x 10, 160 x 10
Tri-Pressdowns 3 sets of 8 (Can't tell what the weight is, #14 on the machine)
Kroc Rows: 60 x 20
Ring Fallouts: 3 sets of 10
Good day all around. First time I'd done 5s in a long time and last time I struggled with 160 but got it. This time it was easy, could have at least got 165 I think.
8/2
Went in early in the day to walk on the treadmill and do a shoulder workout.
Military Press
Bar x 8
65 x 5
85 x 3
95 x 5
105 x 5
110 x 3 + 2 push press
Assistance
Face pulls
Straight Arm Press Downs (not sure what these are called really)
Landmine side bends
Front Squat holds
Then I went in the afternoon for squats
Squat
Bar x 8 x 2
135 x 5
185 x 3
225 x 2
240 x 5
250 x 5
260 x 5
Box Squats
185 x 5
205 x 5
Could have done more on the box squats, but ran out of time. Last time I did 5s on squat I missed 260 so I'm happy with that. I may have been able to get 265 or 270.
-------------------------------------------------------------------------------------
I've also been adding in incline walking most days to dry and get some sort of cardiovascular exercise in. It's not too intense because I want to save my energy for the lifting, but I think it will definitely be beneficial in the long run. I'm also going to up the amount of core assistance exercises I do as I feel like that has been lacking a bit. That's all for now!
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